Ok this is driving me mad! Help me run the no's?

missfancy1980

I am 31, female, 5'6, and weight 130.5lbs. I work out 6 x per week 60 - 90 mins per session

I worked out my BMR is supposed to be just under 1,300. My BMI is 21. I don't know how to work out net calories etc.

I've been sticking to 1,200 calories for the last couple of weeks and not eating back exercise calories. Today I consciously tried to up the calories by eating avocado, olive oil, and having a treat of greek yoghurt & honey, i also ate some cheese and crackers. And I STILL haven't met the total MFP is giving me for today (1,927). Apart from days I've had take out or a **** load of chocolate, i NEVER eat that many calories, and i don't want to eat anything else today, I am full up.

Can anyone run the numbers for me and suggest what a good level would be for me to lose 2lbs a week? High or low I'll try anything now, but 1,700+ is too many, i just can't eat that much.

missfancy1980

Bump, pretty please?

ZugTheMegasaurus

Frankly, I'd be rather amazed if you managed to lose two pounds a week at that weight/height. You're smack in the middle of a healthy BMI range, I sincerely doubt your body is going to allow you lose weight at that rapid pace. I mean, very overweight people are told to expect two pounds a week and often don't get that.

Urwin123

Your ticker says you have 17lbs to lose-I expect that will take you to an unhealthy weight, and you will be malnourished trying to stick to 1200 cals a day. I'd recommend you should focus on strength training and toning at the gym and body fat % and don't stress too much about your cal intake. I'm 7lbs away from my goal weight of 140lbs and I'm also 5'6. When I reach 140 I may reassess based on how I feel and look rather than my weight. I try to eat around 100-120 g of protein a day and I'm seeing a lot of muscle definition coming through since weight training and I'm losing inches rapidly even though the scale isn't really moving. If you get too obsessed counting calories whilst you are clearly in a healthy weight range I would be concerned about your mental welfare-focus on building muscle and improving fitness instead.

That's my shout, take it or leave it. Good luck in your endeavours.

missfancy1980

2lbs a week is not rapid. And 115lb is not unhealthy for my range. I didn't ask for comments about my goal, my focus is on eating the right amount of calories. I'm not sure 1,200 is right, and more than 1,700 feels far too much. So I am looking for someone who knows what all these numbers mean and can give me a better idea.

I also know people who have lost 5+lbs per week healthily (with nutritionist and personal trainer advice), so i do not subscribe to the theory of 2lbs being "too much" for my body. Either way right now I am not losing anything so, just getting the loss moving is what i'm focusing on.



Thanks

Feathil

If you're building muscle when exercising it'll make the weight drop slower, just remember that.... I'm not sure what you should do calories wise though, as long as you're getting the vitamins and minerals you need etc

missfancy1980

If you're building muscle when exercising it'll make the weight drop slower, just remember that.... I'm not sure what you should do calories wise though, as long as you're getting the vitamins and minerals you need etc

Yes I considered that starting to build muscle may be outweighing my weightloss. I'm taking measurements as well as weighing in. I lost a little off my thighs in 3 weeks which is random as the waist and hips haven't budged lol. I'm making sure to get enough protein now (still working on it), and I'm taking a multi vit.

rockerbabyy

id set your goal calories to match your BMR - eat back all of your exercise calories.
i net 1845 and on cardio days, gross as high as 2500. if im not hungry i dont eat them that day, but i use sunday as my make up day (some call it cheat day) to do an extra splurge and use the rest of my exercise calories to meet my weekly net goal.
i doubt youll be able to lose 2lbs a week at your weight, but thats already been mentioned and you dont seem to be worried about it

missfancy1980

Thanks rocker, are you having luck losing with that method? I'm trying to up my calories but it just feels so wrong lol. I like the idea of a cheat day but i'd probably cheat with pizza, chocolate, and starbucks rather than healthy stuff simply because otherwise i'd have to eat so MUCH to get in all those calories and i'd end up making myself sick and bloated.

rockerbabyy

Thanks rocker, are you having luck losing with that method? I'm trying to up my calories but it just feels so wrong lol. I like the idea of a cheat day but i'd probably cheat with pizza, chocolate, and starbucks rather than healthy stuff simply because otherwise i'd have to eat so MUCH to get in all those calories and i'd end up making myself sick and bloated.

i am - for feb i kind slacked on my exercise, and went over my calorie goal every week and i still lost a pound a week..(crappy family stuff goin on). granted i still have quite a bit to lose, so its gonna come off easier. i also only weigh in once a month - got to be my habit after upping my calories the first time. id heard a lot of people gained when they first upped theirs and i didnt want to freak out about it..needed to give my body a chance to get used to it.
my cheat days often include pizza, or fast food. and i have chocolate as often as possible - sometimes its every day for a week, sometimes its not that often.

rebeccap13

Your TDEE for your body stats and moderate exercise (3-5 times a week) is 2140 cals/day. That is how much your body needs to maintain your weight at that activity level. Calculate a deficit from that. 2 lbs/week x 3500 cals/lb = 7000 cal deficit per week so a 1000 cal deficit per day. That puts you at only 1140 cals/day (2140 -1000 deficit for 2 lb loss). I don't think you are going to see results at this low of a calorie intake because you are working out so much as well and your body needs fuel to perform and to repair. The amount of cals to support your body if you were in a COMA aka your BMR is 1381. Since you only have 15lbs to lose, why not shoot for something a little lower so that your body can perform optimally? With TDEE you don't eat back your exercise cals because your activity level has already been taken into account.

At losing 1 lb/week you would only need a deficit of 500 cals/day. 2140 - 500 = 1640 cals/day. I recently increased my intake from 1200 to 1500 after a 3 month plateau. I lost for 3 months eating at 1200 cals (roughly 15 lbs) and then for the next three months I only fluctuated up or down by a couple pounds. A couple weeks ago I upped my cals and have lost two pounds in that time. If you want some more information on how I eat feel free to message me.

I also recommend getting a heart rate monitor, not really to track cals burned but more to make sure your body is working during your work outs.

missfancy1980

lol then i like the sound of your method I caved today and weighed myself (been doing it once a week, but last weigh in was only 4 days ago) and was gutted as it showed i hadn't lost anything. Bizarrely though it said my BMI was 21, when last time it said 21.2...

I might try not weighing myself every week. Because i sort of feel like my pants are looser (probably the exercise), and that is a great feeling, so looking at the weight on the scales then just sort of deflates the good feeling.

missfancy1980

Your TDEE for your body stats and moderate exercise (3-5 times a week) is 2140 cals/day. That is how much your body needs to maintain your weight at that activity level. Calculate a deficit from that. 2 lbs/week x 3500 cals/lb = 7000 cal deficit per week so a 1000 cal deficit per day. That puts you at only 1140 cals/day (2140 -1000 deficit for 2 lb loss). I don't think you are going to see results at this low of a calorie intake because you are working out so much as well and your body needs fuel to perform and to repair. The amount of cals to support your body if you were in a COMA aka your BMR is 1381. Since you only have 15lbs to lose, why not shoot for something a little lower so that your body can perform optimally? With TDEE you don't eat back your exercise cals because your activity level has already been taken into account.

At losing 1 lb/week you would only need a deficit of 500 cals/day. 2140 - 500 = 1640 cals/day. I recently increased my intake from 1200 to 1500 after a 3 month plateau. I lost for 3 months eating at 1200 cals (roughly 15 lbs) and then for the next three months I only fluctuated up or down by a couple pounds. A couple weeks ago I upped my cals and have lost two pounds in that time. If you want some more information on how I eat feel free to message me.

I also recommend getting a heart rate monitor, not really to track cals burned but more to make sure your body is working during your work outs.

Ahh brilliant, thank you. But what does TDEE stand for? I was sort of aiming for 1,500 cals today but overshot lol. I will message you.

Acg67

If you're building muscle when exercising it'll make the weight drop slower, just remember that.... I'm not sure what you should do calories wise though, as long as you're getting the vitamins and minerals you need etc

mes1119

115 at 5'6"? Are you trying to be all skin and bones?

Get some muscle honey!

rebeccap13

TDEE is Total Daily Energy Expenditure. As soon as you get out of bed in the morning your body needs more than just your Basic Metabolic Rate of calories to support your daily functions. BMR supports you in your idle state, i.e. a coma or if you laid in bed all day doing nothing. It supports your bodily operations that keep you alive, nothing more. TDEE is a way to estimate what your body needs when you aren't in a "coma" haha.

Fit_Canuck

I am 31, female, 5'6, and weight 130.5lbs. I work out 6 x per week 60 - 90 mins per session

I worked out my BMR is supposed to be just under 1,300. My BMI is 21. I don't know how to work out net calories etc.

I've been sticking to 1,200 calories for the last couple of weeks and not eating back exercise calories. Today I consciously tried to up the calories by eating avocado, olive oil, and having a treat of greek yoghurt & honey, i also ate some cheese and crackers. And I STILL haven't met the total MFP is giving me for today (1,927). Apart from days I've had take out or a **** load of chocolate, i NEVER eat that many calories, and i don't want to eat anything else today, I am full up.

Can anyone run the numbers for me and suggest what a good level would be for me to lose 2lbs a week? High or low I'll try anything now, but 1,700+ is too many, i just can't eat that much.

Well the fact your sticking to 1200 calories and you know that your BMR is 1300 should be your first indication of your problem. You need to eat! Fuel that body!

rebeccap13

And you have to start looking at food as being fuel for your body. If your body need 1700 cals you should give it 1700 cals. If you can't eat just three big meals a day because you are getting "full", try breaking it up into more meals per day but a little smaller. Which doesn't increase your metabolism like most people think... but it is a way for you to get those cals you need without feeling like you're stuffing yourself at breakfast, lunch and dinner.

missfancy1980

Please guys if you're going to respond, read my original post and maybe my profile too - I have stated I am looking at UPPING my calories, i also strength train every other day! 115lbs is not skin and bones. Size 8 is where I'm headed, I don't care if i weigh 125 or 110, it's just that most of the girls i know who are size 8 (UK) are that weight.

amysj303

when you are close to goal weight the difference between maintaining and losing is very small. I would encourage you to read through this thread:
http://www.myfitnesspal.com/topics/show/113609-relatively-light-people-trying-to-get-leaner?error_user_id=408982&error_username=asjerven

Maybe you should have your body fat measured to see if your goal weight is reasonable.

LuckyLeprechaun

2lbs a week is not rapid.

yes, it is. It's the most agressive level that MFP will set your goals to. That's for a good reason.

I didn't ask for comments about my goal, my focus is on eating the right amount of calories. I'm not sure 1,200 is right, and more than 1,700 feels far too much. So I am looking for someone who knows what all these numbers mean and can give me a better idea.

Just follow MFP numbers. 1700 is not too much. Especially if you are working out. I lose weight at that level even without workouts.

You asked, we answered.

If you already knew the answers, you wouldn't be asking, right? So LISTEN to the answers given.

If you say you don't know what's right, and then people tell you, but you immediately contradict them, then what do you really want to hear?

Your self-invented method isn't working. How 'bout giving the tested and proven MFP method a try? :flowerforyou:

FlaxMilk

On the days you want higher calories but are worried about how to eat all that food, have you considered adding in a big homemade smoothie? If you were to use milk, fruit, spinach (can't taste it), ground flax seed or chia seeds, peanut butter, and protein powder, you could get a big chunk of calories in.

missfancy1980

And you have to start looking at food as being fuel for your body. If your body need 1700 cals you should give it 1700 cals. If you can't eat just three big meals a day because you are getting "full", try breaking it up into more meals per day but a little smaller. Which doesn't increase your metabolism like most people think... but it is a way for you to get those cals you need without feeling like you're stuffing yourself at breakfast, lunch and dinner.

Thanks. I'm eating 5 - 6 times per day already lol. I'm looking at incorporating higher calorie foods so i get the calories but not hae to eat so damn much! So far on my list are avocados, olive oil, cheeses, natural yoghurt, peanut butter, and whey shakes though i haven't bought any whey yet.

On the days you want higher calories but are worried about how to eat all that food, have you considered adding in a big homemade smoothie? If you were to use milk, fruit, spinach (can't taste it), ground flax seed or chia seeds, peanut butter, and protein powder, you could get a big chunk of calories in.

Brilliant, thanks. Will definitely try this!

rockerbabyy

On the days you want higher calories but are worried about how to eat all that food, have you considered adding in a big homemade smoothie? If you were to use milk, fruit, spinach (can't taste it), ground flax seed or chia seeds, peanut butter, and protein powder, you could get a big chunk of calories in.

thats a good idea too - i make a spinach/pb/banana protein shake thats about 500 calories for the whole thing.

missfancy1980

So a shake like that would work for after the gym right? kill two birds with one stone

rockerbabyy

So a shake like that would work for after the gym right? kill two birds with one stone

thats what i do - no matter if i do cardio or weights, i always have a shake afterward.

missfancy1980

Thanks everyone.

Becky gave me a good idea on the numbers. I think I'm going to incorporate a protein shake every day after the gym, and that should whack up the calories, then see how that goes.

There should be a "thanks" button on posts Will let you know how i get on.

FlaxMilk

Good luck!

DaughterOfTheMostHighKing

upping you calories... you may need to research what foods you should eat them. try some sites that deal with weight gaining with protein. you'll burn them off anyway. You can be 115lbs at your height, but make sure you are monitored by a doctor. being skinny and being sexy to the opposite sex are two different things. if you attend a gym that sponsors trainers, you may want to conference with one about your goals...

cowgirlslikeus86

double post

cowgirlslikeus86

Hello there,

I took a look at your profile and diary.

I don't think anyone here realizes you are a size 12/14 at your current weight so don't be offended at the naysayers because I was at first!

I notice you consume skim milk,low fat cottage cheese and low calorie bread:
If you purchased regular or 2% products this would help your calorie goal. There is awesome whole grain bread that comes in at 110 calories a slice. You should not be worried about consuming fat unless your fat intake is 40 or 50% of your Macros.

I only looked at todays diary but you could stand to put one or two snacks in there inbetween meals. A fruit, bar or handfull of almonds are great choices.

You might also consider a glass of Orange juice with breakfast.

Also,
Have you looked at anyone elses diarys? That should help you out immensely.