Increasing Calories - What to expect & why you need patience...
Replies
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This isn't directly related to the thread, but I noticed that a few of you on here are Homeschool moms and I say "Kudos" to you all!!! I was home schooled from 7 years of age up through high school graduation (at the age of 16).. My mom (and dad) were so dedicated and worked so hard at giving me the best education and learning/experiential opportunities that they felt the good Lord wanted them to offer me (which, of course, varies from family-to-family...education for each family looks different, whether private, public or home school). My sister who has four children is now home schooling them. I am 35 with no children(yet), but trusting God for a sweet little blessing to be sent one day, in which case, I plan to home school as well. Just wanted to encourage you and let you know that even if your kids don't tell you all the time now, they will certainly be ever-so-grateful as they get older for your sacrifices and your hard work on their behalf. I appreciate my dear mom soooooooo much - she taught me what it is to give selflessly. I salute you, strong women!
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Thank you for this post, I've upped my calories from 1210 to 1600 - 1700, managed to gain 5lb in 2 weeks and trying not to panic about it, started lifting this week. I am going to stick with it for a month (besides anything else I enjoy eating). This article is reassuring me that this is okay!
Many thanks0 -
thanks!!0
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This isn't directly related to the thread, but I noticed that a few of you on here are Homeschool moms and I say "Kudos" to you all!!! I was home schooled from 7 years of age up through high school graduation (at the age of 16).. My mom (and dad) were so dedicated and worked so hard at giving me the best education and learning/experiential opportunities that they felt the good Lord wanted them to offer me (which, of course, varies from family-to-family...education for each family looks different, whether private, public or home school). My sister who has four children is now home schooling them. I am 35 with no children(yet), but trusting God for a sweet little blessing to be sent one day, in which case, I plan to home school as well. Just wanted to encourage you and let you know that even if your kids don't tell you all the time now, they will certainly be ever-so-grateful as they get older for your sacrifices and your hard work on their behalf. I appreciate my dear mom soooooooo much - she taught me what it is to give selflessly. I salute you, strong women!
Aww, how sweet! I do pray that I'll receive the gratitude that you have toward your mom...one day, lol.OK, so I just read the "what to expect" post again and I'm thinking I need to eat maintenance calories for 4-6 weeks to repair my metabolism. What are maintenance calories again? I have tried the low/no carb diets as well as been a binger on low calorie diets. The worst for me was the HCG diet. I felt awful and had no energy. It was 500 calories a day and I took the HCG drops. Talk about horrible!! I'm done with fad diets and ready to get my body healthy. I know you all have probably answered these questions a million times but I appreciate your input. Thanks!!
Maintenance is your TDEE if you've done your BMR & TDEE calculations. If you haven't then head on over here and punch in your numbers: http://scoobysworkshop.com/calorie-calculator/
It will tell you what your maintenance cals are
I think that if you have gone through HCG, low carbing, binging, and such, that setting yourself up to go through a metabolism reset would be a good idea. when our metabolisms take a beating like that, we have to give them the time they need to repair....
I've never regretted doing mine :flowerforyou:
~Kiki0 -
Thanks for this group and this post. I am really having a hard time grasping the concept of eating more to lose this weight. When I first started MFP in Jan, I lost about 7# and have gained and lost back 2# since. I cannot get below that 7# and it is sooo frustrating as I am sure most of you can relate. Fat2Fit radio BMR calculator has me at 1438. When I first started here I was VERY lucky to see 1000 calories a day. I hit the gym 5 days a week doing cardio and also weights for between 30-45 min each time. I did get an HRM to get a better idea of the calories I burn each session because those cardio machines did not come close to the number MFP gives. The machines are much closer than logging in here however. I have tried to reach 1400 cals a day, and some days I make it, some I don't. I drink tons of water and 1 Diet Soda at lunch during the week. No alcohol, no tea or coffee. Not sure how to figure the TDEE since I have a desk job but work out 5 days a week. I think somewhere between sedentary and lightly active so was shooting for 1600 - 1650. I have gained and lost that same couple of pounds still and this is going on 4 weeks since I upped the calories. Am I still doing something wrong or do I need to try to increase calories again? I am getting very frustrated with not knowing what or how to change.
CW: 180 +/-
GW: 140
H: 5'3"
Age: 53
Sex: F0 -
Thanks for this group and this post. I am really having a hard time grasping the concept of eating more to lose this weight. When I first started MFP in Jan, I lost about 7# and have gained and lost back 2# since. I cannot get below that 7# and it is sooo frustrating as I am sure most of you can relate. Fat2Fit radio BMR calculator has me at 1438. When I first started here I was VERY lucky to see 1000 calories a day. I hit the gym 5 days a week doing cardio and also weights for between 30-45 min each time. I did get an HRM to get a better idea of the calories I burn each session because those cardio machines did not come close to the number MFP gives. The machines are much closer than logging in here however. I have tried to reach 1400 cals a day, and some days I make it, some I don't. I drink tons of water and 1 Diet Soda at lunch during the week. No alcohol, no tea or coffee. Not sure how to figure the TDEE since I have a desk job but work out 5 days a week. I think somewhere between sedentary and lightly active so was shooting for 1600 - 1650. I have gained and lost that same couple of pounds still and this is going on 4 weeks since I upped the calories. Am I still doing something wrong or do I need to try to increase calories again? I am getting very frustrated with not knowing what or how to change.
CW: 180 +/-
GW: 140
H: 5'3"
Age: 53
Sex: F
Ok. Know you will be shocked but you need to use the moderate activity level and sub 15% from that.0 -
Thanks for this group and this post. I am really having a hard time grasping the concept of eating more to lose this weight. When I first started MFP in Jan, I lost about 7# and have gained and lost back 2# since. I cannot get below that 7# and it is sooo frustrating as I am sure most of you can relate. Fat2Fit radio BMR calculator has me at 1438. When I first started here I was VERY lucky to see 1000 calories a day. I hit the gym 5 days a week doing cardio and also weights for between 30-45 min each time. I did get an HRM to get a better idea of the calories I burn each session because those cardio machines did not come close to the number MFP gives. The machines are much closer than logging in here however. I have tried to reach 1400 cals a day, and some days I make it, some I don't. I drink tons of water and 1 Diet Soda at lunch during the week. No alcohol, no tea or coffee. Not sure how to figure the TDEE since I have a desk job but work out 5 days a week. I think somewhere between sedentary and lightly active so was shooting for 1600 - 1650. I have gained and lost that same couple of pounds still and this is going on 4 weeks since I upped the calories. Am I still doing something wrong or do I need to try to increase calories again? I am getting very frustrated with not knowing what or how to change.
CW: 180 +/-
GW: 140
H: 5'3"
Age: 53
Sex: F
Ok. Know you will be shocked but you need to use the moderate activity level and sub 15% from that. Wrking out as you do you will constantly need to eat more anyway bec the current cut is right above your bmr. Eat your new cut everyday and make sure to always make sure you net your bmr on workout days.0 -
I keep retreading this thread to keep my hopes up. It's been shark week and I made the mistake of stepping on the scale during it :noway: Omg, the number has not been this high in forevers :grumble: There should be a function on scales that disable them while it's shark week since it is not helpful at all. I realty hope the number...and my big belly...go away when it is over.
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Thanks for this group and this post. I am really having a hard time grasping the concept of eating more to lose this weight. When I first started MFP in Jan, I lost about 7# and have gained and lost back 2# since. I cannot get below that 7# and it is sooo frustrating as I am sure most of you can relate. Fat2Fit radio BMR calculator has me at 1438. When I first started here I was VERY lucky to see 1000 calories a day. I hit the gym 5 days a week doing cardio and also weights for between 30-45 min each time. I did get an HRM to get a better idea of the calories I burn each session because those cardio machines did not come close to the number MFP gives. The machines are much closer than logging in here however. I have tried to reach 1400 cals a day, and some days I make it, some I don't. I drink tons of water and 1 Diet Soda at lunch during the week. No alcohol, no tea or coffee. Not sure how to figure the TDEE since I have a desk job but work out 5 days a week. I think somewhere between sedentary and lightly active so was shooting for 1600 - 1650. I have gained and lost that same couple of pounds still and this is going on 4 weeks since I upped the calories. Am I still doing something wrong or do I need to try to increase calories again? I am getting very frustrated with not knowing what or how to change.
CW: 180 +/-
GW: 140
H: 5'3"
Age: 53
Sex: F
Ok. Know you will be shocked but you need to use the moderate activity level and sub 15% from that. Wrking out as you do you will constantly need to eat more anyway bec the current cut is right above your bmr. Eat your new cut everyday and make sure to always make sure you net your bmr on workout days.
Good grief Lucia! Thanks for your guidance! :flowerforyou: With this information, it seems that I should be eating around 1727 every day. That is going to be tough to get down my throat, but I will give it a shot. I am almost desperate to get something right for a change. I lift heavy so I know down deep in there somewhere I have some definition I would like to see one day.0 -
Love this group and these threads/sticky's. Have posted in the TDEE sticky and plan to start this in June- after my hols, am fully expecting a weight gain and dont want this before my holiday lol
This has been a fabulous read, so I know what to expect. When I start Im going to start eating BMR + exercise cals so I always net my BMR. Then I will up this gradually. Am I right in thinking I need to up this until I reach my TDEE based on 15% fat loss as per scooby calc? This is 2139 cals, so this is my eventual daily calorie goal right? Do I eat this every day, whether Ive exercised or not? (because exercise is counted in my TDEE, though sometimes I take a cheeky day off).
Also, can I ask why we are working TDEE based on 15% fat loss. The website gives a few options, is this just the one you guys would recommend as a start point?
I hope to properly undertsnd this by June and will keep checking back for support and inspiration. Its especially helpful to hear from those of you who started this recently, as I'm assuming the first few months of this change are the hardest. Keep it up x0 -
I haven't had energy in years. I've been eating too little for too long. I could never figure out why I would not lose any weight but I'd eat a hamburger and gain 3lbs. It makes sense now.
I have INFINITELY more energy and motivation. I worked out the other day and have enough energy to go for a run after! That's NEVER happened in my life before.
I'm looking forward to this! Thank you.0 -
Love this group and these threads/sticky's. Have posted in the TDEE sticky and plan to start this in June- after my hols, am fully expecting a weight gain and dont want this before my holiday lol
This has been a fabulous read, so I know what to expect. When I start Im going to start eating BMR + exercise cals so I always net my BMR. Then I will up this gradually. Am I right in thinking I need to up this until I reach my TDEE based on 15% fat loss as per scooby calc? This is 2139 cals, so this is my eventual daily calorie goal right? Do I eat this every day, whether Ive exercised or not? (because exercise is counted in my TDEE, though sometimes I take a cheeky day off).
Also, can I ask why we are working TDEE based on 15% fat loss. The website gives a few options, is this just the one you guys would recommend as a start point?
I hope to properly undertsnd this by June and will keep checking back for support and inspiration. Its especially helpful to hear from those of you who started this recently, as I'm assuming the first few months of this change are the hardest. Keep it up x
We suggest 15% bec it is a moderate cut. When cals are cut drastically(500 or more) it sends the body into shock. Many times the huge deficit takes you below your BMR. So we believe a smaller cut especially, when the body has been starved for so long, allows the body the fuel it needs to start letting go of the fat once it starts to trust you won't starve it again.0 -
Thanks so much for the info Lucia x0
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hi! i'm new here too! just started eating more 2 days ago. i am so stuffed and so bloated. i'm pretty sure i'm retaining water too :-(
normally, if my pants were to feel THIS tight, i'd immediately stop eating. i was a chronic under eater for 7 years. i came to mfp 105 days ago and realized just how bad it was. i hadn't really been "counting calories" i just had no appetite and never thought about eating much. i was NEVER EVER hungry. so, i just didn't eat much. after logging here for about a week i realized just how bad it was. i had been told it was bad by docs and trainers, but i never believed them.
100 days on here, aiming for 1200 then 1300 then 1500. i did not lose any weight at all in those 100 days. not ONE SINGLE pound. i did change my body via weights. lost a bunch of inches ;-) but no pounds. i would like to lose inches, pounds and body fat! i want to go down a couple sizes in clothes and i haven't been able to do that so far.
i got a body media fit and started wearing that 24/7. apparently i burn a lot of calories during my normal day. so, i figured i'd giving this eating more a shot. can't hurt at this point :-) my goal is currently 2000. yesterday was my highest day at 1890ish. i was soooo stuffed and bloated all day long. i actually got sick in the afternoon on the way to the gym.
i know i'm looking at a long road ahead of me. i'm prepared for months of trying to fix all of this under eating. i don't know what i weigh, as i don't own a scale and i choose not to step on one, LOL! i not a huge fan of food. i don't like eating in front of people. i frequently forget to eat or get too busy to eat.
i really do hope this helps me! i am lifting 3 days per week and running 2 days per week. but 24/7 i take care of 5 small kids, 1 cat, 1 dog, 1 bunny, and a whole lotta chickens! plus, i'm a single parent so i do all the chores and yard work, and house work, etc. i lead a very very busy life!!
i'm glad there are others just starting out, and having issues too. i'm glad i'm not alone :-)0 -
OK, so I just read the "what to expect" post again and I'm thinking I need to eat maintenance calories for 4-6 weeks to repair my metabolism. What are maintenance calories again? I have tried the low/no carb diets as well as been a binger on low calorie diets. The worst for me was the HCG diet. I felt awful and had no energy. It was 500 calories a day and I took the HCG drops. Talk about horrible!! I'm done with fad diets and ready to get my body healthy. I know you all have probably answered these questions a million times but I appreciate your input. Thanks!!
Maintenance is your TDEE if you've done your BMR & TDEE calculations. If you haven't then head on over here and punch in your numbers: http://scoobysworkshop.com/calorie-calculator/
It will tell you what your maintenance cals are
I think that if you have gone through HCG, low carbing, binging, and such, that setting yourself up to go through a metabolism reset would be a good idea. when our metabolisms take a beating like that, we have to give them the time they need to repair....
I've never regretted doing mine :flowerforyou:
~Kiki
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Thanks for this Kiki!! :flowerforyou: I appreciate your advice and I know I won't regret my metabolism reset either!
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Hey all! I must have read this thread a million times for inspiration and motivation, but I'm sort of at a loss right now because I can't seem to figure out what my body is thinking. I starting upping calories a little over a month ago. I'm 5'2" was at 139lbs. I was netting around 1200 and it just didn't seem like enough. In order to utilize MFP the way its intended (and to stop myself from getting confused) I calculated my TDEE as though I was sedentary (because I do not work or anything like that) and then I eat back my work out calories... I increased my net goal by 50 calories each week for three weeks and I am now at a net goal of 1350. With exercising I eat 1400-1700 calories.. On Sundays I do not count calories for sanity and so my husband and I can enjoy dates without me worrying about what I'm eating (we are foodies)... or sometimes we will just get fast food so I can get a break from cooking. Because of this on Mondays I will have some water weight (like 2-3 lbs) but it usually goes away by my next weigh in. Sometimes I would see a loss... sometimes I wouldn't.
I stopped increasing to give my body a break... but now I'm not sure it was the right choice... Two weeks ago I got my wisdom teeth removed and was not able to eat much... I did my best to eat between 1200-1300 each day for my week of recover.. I lost 2 pounds... figured it was a fluke and didn't record it. The next week I went back to eating normally (except I started watching my carb intake a little more closely I incorporating a meal replacement shake to increase protein intake)..and exercising again.. At the end of the week I got down to 136 and was ecstatic... and shocked that the weight I lost while eating mushy foods stayed off. I had my typical sunday (though I am trying to make them a little less insane with what I eat.. I probably go over 2000 for sure though)... went back up to 139... and have been holding steady at 138 the past couple days...
So I suppose my question is whether this is just the water weight I've come to expect being stubborn? Or if my body is still reacting to the increase in calories compared to two weeks ago? Should I continue to increase? Should I stop stressing myself out?! (I know the answer to that). Any input would be great. My diary is open if you would find that helpful.0 -
This isn't directly related to the thread, but I noticed that a few of you on here are Homeschool moms and I say "Kudos" to you all!!! I was home schooled from 7 years of age up through high school graduation (at the age of 16).. My mom (and dad) were so dedicated and worked so hard at giving me the best education and learning/experiential opportunities that they felt the good Lord wanted them to offer me (which, of course, varies from family-to-family...education for each family looks different, whether private, public or home school). My sister who has four children is now home schooling them. I am 35 with no children(yet), but trusting God for a sweet little blessing to be sent one day, in which case, I plan to home school as well. Just wanted to encourage you and let you know that even if your kids don't tell you all the time now, they will certainly be ever-so-grateful as they get older for your sacrifices and your hard work on their behalf. I appreciate my dear mom soooooooo much - she taught me what it is to give selflessly. I salute you, strong women!
I really appreciate this post!! :blushing: I homeschool and it is a lot of work! Thanks for the encouragement. I know my children will appreciate it and me when they are old enough to understand the sacrifice and work it takes! Thanks again! :flowerforyou:0 -
So I suppose my question is whether this is just the water weight I've come to expect being stubborn? Or if my body is still reacting to the increase in calories compared to two weeks ago? Should I continue to increase? Should I stop stressing myself out?! (I know the answer to that). Any input would be great. My diary is open if you would find that helpful.
Yes, it was just water weight. Your body is actually reacting to the cal DECREASE from when you weren't eating. Whenever we drastically reduce cals the way that you had to after your dental work, our body reacts first by shedding water, that's how we get hooked on low cal diets for life. It's like crack. We'll keep going back seeking that first high. Don't do it. Don't be tempted by that measly water weight addiction that is trying to call your name right now.
Stay strong, give your body some time to recover from what it just went through, so that it doesn't think you're going through a binge that will end with you starving in a couple of weeks again.
Kiki0 -
So I suppose my question is whether this is just the water weight I've come to expect being stubborn? Or if my body is still reacting to the increase in calories compared to two weeks ago? Should I continue to increase? Should I stop stressing myself out?! (I know the answer to that). Any input would be great. My diary is open if you would find that helpful.
Yes, it was just water weight. Your body is actually reacting to the cal DECREASE from when you weren't eating. Whenever we drastically reduce cals the way that you had to after your dental work, our body reacts first by shedding water, that's how we get hooked on low cal diets for life. It's like crack. We'll keep going back seeking that first high. Don't do it. Don't be tempted by that measly water weight addiction that is trying to call your name right now.
Stay strong, give your body some time to recover from what it just went through, so that it doesn't think you're going through a binge that will end with you starving in a couple of weeks again.
Kiki
Thank you for that! It's just so hard when you see a huge drop and then it goes away.. I'm trying to care less about what the scale says.. but I don't know how to do that0 -
I've been going by this method for about 6 weeks now. I've been eating healthy, unprocessed foods (for the most part), eating 15% below my TDEE, always making sure I eat above my BMR when I exercise, and going to the gym 5 times a week for an hour at a time. I've made 2 very important changes in my lifestyle and eating habits. I now go to the gym... and I also eat healthy. Whereas before I ate whatever I wanted and didn't go to the gym. I took a picture of myself before I started this, 6 weeks ago... and I took another picture this morning. The pictures look the same... and the scale has stayed the same. What am I doing wrong? It makes me want to give up and just eat all that yummy pizza, cookies, brownies, etc. that I was able to eat before! Here are some facts about myself if it helps at all figure out what I could be doing wrong to see absolutely no results at all in 6 weeks.
weight: 145
height: 5' 7"
BMR: 1483
TDEE: 2289
Calories consumed per day: 1900
Sleep: 7-8 hours per night
Gym: 5 days a week. 30 mins cardio (2 HIIT sessions per week), and heavy lifting
Water consumed: 8 cups per day
I do not eat any kind of meat. I do drink a protein shake after the gym. I go to the gym at night time because it's the only time I can go besides weekends. I eat about an hour before the gym. I drink my protein shake 30 mins after the gym. I go to bed about an hour after coming home from the gym. I bought the book "The New Rules of Lifting for Women" and I will incorporate all of those tips into my routines.
I'm just really disappointed that after 6 weeks of eating healthy and exercising, I see absolutely no results at all.
Any thoughts?:ohwell:0 -
Hi there...
I'm new here and new to MFP. I'm really glad I found this group. What I'm reading here makes so much sense.
Here is part of my story. In 2007, I became pregnant with my daughter and gained 60 lbs. I tried desperately to lose the weight for couple years now without great success. I've been on Weight Watchers for months but the scale has been moving VERY slowly. Little over a month ago, my husband and I decided to start Insanity. Since we started the program, I've been eating most of my WW points (daily + weekly + some activity points) but it's still not enough. I was starving so I decided to ditch Weight Watchers and count calories instead. The scale has not moved down AT ALL for couple weeks but I lost inches so that's good.
Like many who already posted before me, I'm afraid upping my calories (which I already did for the last couple days) but I know it will benefit my health and weight loss so I'm going stick with it. Expect me to come back and cry if I gain back my inches :laugh:
I have couple questions.
1. I'm reading some are deducting 10, 15 or 20% from their TDEE. I'm sorry if I missed it here (It's a long thread) but how does one determine how much to deduct? I would like to lose around 2 lbs per week.
2. Can I just use my BMR + calories burned for a specific day? According to heart rate monitor they range between 300-580 per workout. I'm usually not very active throughout the day aside of Insanity.
3. If it's ok to use BMR + calories burned, which method should I use for BMR? (Harris-Benedict Formula or Katch-McArdle Formula/ 1533 cal vs 1391 cal)0 -
I've been going by this method for about 6 weeks now. I've been eating healthy, unprocessed foods (for the most part), eating 15% below my TDEE, always making sure I eat above my BMR when I exercise, and going to the gym 5 times a week for an hour at a time. I've made 2 very important changes in my lifestyle and eating habits. I now go to the gym... and I also eat healthy. Whereas before I ate whatever I wanted and didn't go to the gym. I took a picture of myself before I started this, 6 weeks ago... and I took another picture this morning. The pictures look the same... and the scale has stayed the same. What am I doing wrong? It makes me want to give up and just eat all that yummy pizza, cookies, brownies, etc. that I was able to eat before! Here are some facts about myself if it helps at all figure out what I could be doing wrong to see absolutely no results at all in 6 weeks.
weight: 145
height: 5' 7"
BMR: 1483
TDEE: 2289
Calories consumed per day: 1900
Sleep: 7-8 hours per night
Gym: 5 days a week. 30 mins cardio (2 HIIT sessions per week), and heavy lifting
Water consumed: 8 cups per day
I do not eat any kind of meat. I do drink a protein shake after the gym. I go to the gym at night time because it's the only time I can go besides weekends. I eat about an hour before the gym. I drink my protein shake 30 mins after the gym. I go to bed about an hour after coming home from the gym. I bought the book "The New Rules of Lifting for Women" and I will incorporate all of those tips into my routines.
I'm just really disappointed that after 6 weeks of eating healthy and exercising, I see absolutely no results at all.
Any thoughts?:ohwell:
Hey girl, you didn't mention your age? That TDEE actually looks a bit low for your weight/height/activity level. I'd think you'd be closer to 2400-2500 or so, and around 2000-2100 for TDEE. Try this calc, and see what you get:
http://scoobysworkshop.com/calorie-calculator/Hi there...
I'm new here and new to MFP. I'm really glad I found this group. What I'm reading here makes so much sense.
Here is part of my story. In 2007, I became pregnant with my daughter and gained 60 lbs. I tried desperately to lose the weight for couple years now without great success. I've been on Weight Watchers for months but the scale has been moving VERY slowly. Little over a month ago, my husband and I decided to start Insanity. Since we started the program, I've been eating most of my WW points (daily + weekly + some activity points) but it's still not enough. I was starving so I decided to ditch Weight Watchers and count calories instead. The scale has not moved down AT ALL for couple weeks but I lost inches so that's good.
Like many who already posted before me, I'm afraid upping my calories (which I already did for the last couple days) but I know it will benefit my health and weight loss so I'm going stick with it. Expect me to come back and cry if I gain back my inches laugh
I have couple questions.
1. I'm reading some are deducting 10, 15 or 20% from their TDEE. I'm sorry if I missed it here (It's a long thread) but how does one determine how much to deduct? I would like to lose around 2 lbs per week.
2. Can I just use my BMR + calories burned for a specific day? According to heart rate monitor they range between 300-580 per workout. I'm usually not very active throughout the day aside of Insanity.
3. If it's ok to use BMR + calories burned, which method should I use for BMR? (Harris-Benedict Formula or Katch-McArdle Formula/ 1533 cal vs 1391 cal)
We always recommend starting with lower deficit to give you more leeway, and to make it adaptable to your own life. Because you are setting yourself up for how you'd like to eat for the rest of your life, we prefer not to rush things, and to enjoy eating a decent amount of food while still losing weight nice and slow. That being said, it's often hard for many to let go of trying to lose as much as possible, as soon as possible, lol, so many still pick the higher end of the deficits. We typically recommend 15% as a nice, middle of the road option, but, ultimately we are all for individuality, and realizing that there is no "one-size-fit-all" category w/EM2WL. Some choose 20% because the thought of eating so much is frightening, or whatever their reason. Others, like myself, lol, love food, and choose lower deficits (I only do 10%, cuz I loves my food ) So, it's your life, the choice is yours how you decide to take it back
It is preferred that in the beginning, you just stick to eating your "cut #" (TDEE - 15% or whatever) *every day*. Consistency and earning your body's trust in the beginning, is more important that being exact w/that days burns. TDEE takes into account ALL of your activity for the week and spreads out the cals over a week's time for you, so there is no need for you to further regulate how and when the cals are eaten. For simplicity, and for the sake of earning your body's trust (so that it doesn't think you are just binging on workout days), eat the same amount every day, until your body has stabilized, fully.
And yes, if you gain, we fully expect you to come back and cry :sad: , and we will all have a group hug, and tell you to hang in there :smooched: . It will only be a matter of time before you come back again, saying how happy you are that you stuck it out, and have your hand at encouraging another newbie :drinker:
~Kiki0 -
Thanks so much for your reply Kiki!
My TDEE - 15 % is 1837. How do I translate that in MFP? Here is my guess: I set my "Net Calories Consumed" Goal to 1837 cal, submit my workouts and make sure that "=Net" is not below my BMR?0 -
NM. I was able to find the answer in one of the pinned threads
It looks like I'll need to eat a lot today. I wonder how it should get those calories in...I'm stuffed already ;pThanks so much for your reply Kiki!
My TDEE - 15 % is 1837. How do I translate that in MFP? Here is my guess: I set my "Net Calories Consumed" Goal to 1837 cal, submit my workouts and make sure that "=Net" is not below my BMR?0 -
NM. I was able to find the answer in one of the pinned threads
It looks like I'll need to eat a lot today. I wonder how it should get those calories in...I'm stuffed already ;pThanks so much for your reply Kiki!
My TDEE - 15 % is 1837. How do I translate that in MFP? Here is my guess: I set my "Net Calories Consumed" Goal to 1837 cal, submit my workouts and make sure that "=Net" is not below my BMR?
Hi MeDoula, you will get used to eating and soon wonder how you ever managed on lower cals. :flowerforyou:0 -
Oops! I knew I was forgetting something. I am 25 years old. I used the calculator you provided (and many others before, just to get a good estimate) and it says that my stats are:
3-5 hours a week of moderate exercise:
BMR: 1476
TDEE: 2288
TDEE - 15% = 1945
TDEE - 20% = 1830
Hey girl, you didn't mention your age? That TDEE actually looks a bit low for your weight/height/activity level. I'd think you'd be closer to 2400-2500 or so, and around 2000-2100 for TDEE. Try this calc, and see what you get:
http://scoobysworkshop.com/calorie-calculator/0 -
I had 2 gals come ask me earlier for help. First,I suggested our group, and really broke it down via scoobys site. Unfortunately they both decided to stay at 1200 cal per day. A 500 cal jump scared them to death. Lucia and Kiki it broke my heart for them. But I told them that I/we would be here when their ready!!0
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I had 2 gals come ask me earlier for help. First,I suggested our group, and really broke it down via scoobys site. Unfortunately they both decided to stay at 1200 cal per day. A 500 cal jump scared them to death. Lucia and Kiki it broke my heart for them. But I told them that I/we would be here when their ready!!
They will come around when they are tired of the deprivation, hair loss, brittle nails, lose of menses....it is sad.0 -
Week 2 of project eat more, 2lbs up on the scale, staying strong, getting stronger, still eating.0
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*bump*
Thanks for this post. Very very helpful and I know I will re-read it to remind myself of why patience is important!0
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