Wanting to see if I am doing this right..
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Good luck Raynn! I think I'll try the micro-logging for a week too. I am having a similar experience to what you're having.0
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Ok.. i wanted to double check my information to make sure I got this right...
I used the links in the sticky thread to calculate TDEE and BMR..
BMR = 1850
TDEE = 2861
15% cut = 2431
I have been eating at 1800 on non workout days, and eating 2000-2200 on workout days.
SO now I should jump to 2400 each day, do not eat back exercise cals unless its over 450ish cals, and eat back only whats above that?
Im Obese.. so shouldn't I be able to eat "less" and still be able to lose the fat? eating 1800 net cals is still about 1000 cals less than my TDEE, which should "equal" a 2 pound loss, correct?
2400 cals just seems so frigging much!... I dont know if I can take any more gains, KWIM?
Ok, though you are obese, your body still needs a certain amount of fuel to feel "good", run efficiently, and to let go of fat. When you drop 1000 cals from your TDEE, that sends the body into a tail spin....it loses, but at some point the body says, that is too low and starts to conserve energy so the metabolism slows down to meet the caloric intake, hence stalled weight loss.
Though it seems that 1800 cals is a lot...I am 5' 7.75", 154.4 (as of today), and 41 years old, my cut value is 1900 calories...so you are eating less than me... I eat 1900 everyday and on workout days if I burn over 450 I start to eat back cals...to be honest at times I am more hungry than others and I don't net BMR, but my cut...
The heavier you are the higher the caloric needs. The whole mindset of eat less and workout more has so many women yo-yo dieting...it isn't maintainable.
So, Raynn1 I know it is hard, but if you want to give this a go (and why not...we know eating less doesn't work permanently) I will use round numbers....eat 2400 calories and if you burn over 550 calories, then you start eating it back. Use this spreadsheet to track your weight daily because I want you to note what is happening the day before your weigh in (high cardio burn, run, heavy upper lift day, high sodium, TOM, constipation, awesome bowel movement (i know that one is funny, but yep that makes a difference)...etc) in the Notes section daily as well. This will help you see how the fluctuations relate to what you did the day before and you can see your low's too and feel good in seeing that because the low are your accurate reading for weight...not the highs when you are bouncing up and down... https://www.fourmilab.ch/cgi-bin/HackDiet
Thanks Lucia. I guess Im still grasping to the eating less to lose mentality. I will adjust my diary today to reflect 2400 cals and only eat back if I burn more than 550. I will give it another 2 weeks as promised and see what happens. Im scared s#itless for this, but I will give it a fair shot before I throw in the towel.0 -
Ok.. i wanted to double check my information to make sure I got this right...
I used the links in the sticky thread to calculate TDEE and BMR..
BMR = 1850
TDEE = 2861
15% cut = 2431
I have been eating at 1800 on non workout days, and eating 2000-2200 on workout days.
SO now I should jump to 2400 each day, do not eat back exercise cals unless its over 450ish cals, and eat back only whats above that?
Im Obese.. so shouldn't I be able to eat "less" and still be able to lose the fat? eating 1800 net cals is still about 1000 cals less than my TDEE, which should "equal" a 2 pound loss, correct?
2400 cals just seems so frigging much!... I dont know if I can take any more gains, KWIM?
Ok, though you are obese, your body still needs a certain amount of fuel to feel "good", run efficiently, and to let go of fat. When you drop 1000 cals from your TDEE, that sends the body into a tail spin....it loses, but at some point the body says, that is too low and starts to conserve energy so the metabolism slows down to meet the caloric intake, hence stalled weight loss.
Though it seems that 1800 cals is a lot...I am 5' 7.75", 154.4 (as of today), and 41 years old, my cut value is 1900 calories...so you are eating less than me... I eat 1900 everyday and on workout days if I burn over 450 I start to eat back cals...to be honest at times I am more hungry than others and I don't net BMR, but my cut...
The heavier you are the higher the caloric needs. The whole mindset of eat less and workout more has so many women yo-yo dieting...it isn't maintainable.
So, Raynn1 I know it is hard, but if you want to give this a go (and why not...we know eating less doesn't work permanently) I will use round numbers....eat 2400 calories and if you burn over 550 calories, then you start eating it back. Use this spreadsheet to track your weight daily because I want you to note what is happening the day before your weigh in (high cardio burn, run, heavy upper lift day, high sodium, TOM, constipation, awesome bowel movement (i know that one is funny, but yep that makes a difference)...etc) in the Notes section daily as well. This will help you see how the fluctuations relate to what you did the day before and you can see your low's too and feel good in seeing that because the low are your accurate reading for weight...not the highs when you are bouncing up and down... https://www.fourmilab.ch/cgi-bin/HackDiet
Thanks Lucia. I guess Im still grasping to the eating less to lose mentality. I will adjust my diary today to reflect 2400 cals and only eat back if I burn more than 550. I will give it another 2 weeks as promised and see what happens. Im scared s#itless for this, but I will give it a fair shot before I throw in the towel.
Listen, I totally know how your feel, it took me a long time to let go of the eat less and workout more mentality myself. When I started looking at the whole picture in how I felt, paying attention to the fluctuations and realizing there are net losses, but not as quick as I thought they would be...plus the positives on how much better I felt and how much stronger I was becoming....it made it all worth it.0 -
Lol, so here I am with about 900 calories left in my day... and I have no idea how I am supposed to get them in now..:)0
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And I got to admit, seeing that 2400 number on my diary is scaring the crap out of me!0
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Lol, so here I am with about 900 calories left in my day... and I have no idea how I am supposed to get them in now..:)
How about some good protein.0 -
I did it... dont know how, but I found a way to make decent choices and get to my cut value...
Now to figure out how to keep it going another 6 days:)
Thanks for the support. I am feeling a bit better about things after a run this afternoon, a bit of a pity cry in the shower, and some time away from my kids.. I will give it the "old college try" for the next two weeks and see what happens at the end.0 -
I did it... dont know how, but I found a way to make decent choices and get to my cut value...
Now to figure out how to keep it going another 6 days:)
Thanks for the support. I am feeling a bit better about things after a run this afternoon, a bit of a pity cry in the shower, and some time away from my kids.. I will give it the "old college try" for the next two weeks and see what happens at the end.
You can do it, girl! Consistency is key
Stay the course =D0 -
Yeah! Sweet! You can do this lady!I did it... dont know how, but I found a way to make decent choices and get to my cut value...
Now to figure out how to keep it going another 6 days:)
Thanks for the support. I am feeling a bit better about things after a run this afternoon, a bit of a pity cry in the shower, and some time away from my kids.. I will give it the "old college try" for the next two weeks and see what happens at the end.0 -
something said earlier reminded me of a mantra i heard constantly in another totally unrelated program (not a weight loss or fitness program). it totally fits here.
it's a marathon, not a sprint.
when adjustments were made in that program, you could get awesome positive results or you could find yourself weathering a storm like you've never seen. you HAD to think long-term, remain flexible and be willing to ride out the bad.
same thing here so it seems. (i'm new here, so i do not claim any great knowledge. just my impression so far.)0 -
something said earlier reminded me of a mantra i heard constantly in another totally unrelated program (not a weight loss or fitness program). it totally fits here.
it's a marathon, not a sprint.
when adjustments were made in that program, you could get awesome positive results or you could find yourself weathering a storm like you've never seen. you HAD to think long-term, remain flexible and be willing to ride out the bad.
same thing here so it seems. (i'm new here, so i do not claim any great knowledge. just my impression so far.)
That's it exactly. The problem is with most of us is that we want everything right now and are willing to cause damage for the temporary results. Albeit, unknowingly at times because even some drs, shows, writings will lead you astray with the whole eat less and workout more concept. This is a slow, rewarding and gratifying process. The happiest day for me was realizing I didn't have to constantly deprive myself of everything to meet unrealistic calorie goals...the guilt was removed from eating pleasurable things in moderation...now I enjoy my food and don't care to overindulge...it is a different llifestyle.0 -
You dont know how much your support means to me. Especially when I get flack from others about having to eat so much.
I did check this morning for my trending report, and I was down 1.6 pounds from yesterday. So the scale was showing my almost back to where I was 4 weeks ago.. Lets hope that trend continues for my week:)0 -
You dont know how much your support means to me. Especially when I get flack from others about having to eat so much.
I did check this morning for my trending report, and I was down 1.6 pounds from yesterday. So the scale was showing my almost back to where I was 4 weeks ago.. Lets hope that trend continues for my week:)
YESSSSSSS! GIRL I AM SO GLAD YOU STUCK WITH IT...I was concerned we were going to lose you...it does work..everyone's body is so different...but the science holds true none the less...just different time frames...but in the end...in the end....girl I could do a jig for you right now! Yes, keep tracking...a downward drop means you are trending down...you will start to see new lows as the weeks go by, but you will go up too...water weight fluctuations, food weight, fecal matter, lifting weight...they are all contributing factors to spikes....just hold on lady, hold on...don't remember if I told you...make sure to try and eat 1gr of protein per pound of bodyweight...I know it seems a lot, but your muscles need it...:-) YAY AYA YAYA YAA doing the happy dance...0 -
Good god.. 236 g of Protein? Im struggling to get my 30%!!
I am working on it.. Im trying to find a protein powder(?) to try out, but I dont know much about those..0 -
Good god.. 236 g of Protein? Im struggling to get my 30%!!
I am working on it.. Im trying to find a protein powder(?) to try out, but I dont know much about those..
236 that decrease as you lose...sweet!
I use Jillian Micheals whe and it is cheap and all natural. But my fav is a bit more expensive dr. Mercola pure protein power. Or go on www.vitacost.com and see about getting a natural one with a higher protein and caloric count.0 -
Ill take a look:)0
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Checked the scale again this morning and I was down almost 3 pounds from what I was on Wed:)0
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Checked the scale again this morning and I was down almost 3 pounds from what I was on Wed:)
Nice work !!:drinker:0 -
Checked the scale again this morning and I was down almost 3 pounds from what I was on Wed:)
I have been following this and congratulations!!! I am still struggling with this as well. Feel like I should be suffering to lose weight. I left WW for mfp. I am still working on repairing my metabolism. I have less to lose, about 12-15 to goal, but believe me the struggle mentally and physically is just as frustruating. The bonus for u is that u educated yourself, had to listen to BS and negativity from others and had to have lots of patience but u trusted the system and it worked!!! I finally lost the 3lbs I had gained from increasing cals the last 3 weeks. However I am back up 2 again today. Trying not to stress. I am recording daily on an excel sheet and watching my trends and when I see that I realize I am still better than I was months ago. We humans want quick fixes so bad. I actually had a break down a few weeks ago and felt so dumb when I realized how little time had passed. I feel like we expect a 1lb weight loss a day. We are aiming for 0.5lb loss per week to keep our muscles and brain fed and that's only 2lbs per month!! If u factor in TOM and normal fluxuations this is a LONGGGGGG process. The best part is one day u will be fit and sexy as hell and your starvin Marvin friend will most likely be binging and back up in weight or if not she will have saggy lose skin. She will be watching every little calorie while u will be toned and lean and can easily eat that pizza or cookie cuz your metabolism will have your back. So long run has to be all of our focus. Do your thing, ignore others and be damn proud of yourself!
Sometimes I really need to step back and look at the big picture. It's about how u look not just all about the scale. I would much rather look like the Lucia at 154 than some people same height at 130 and saggy skin. Your probably a million times healthier than u were a year ago, safe to say right? Well that means in time it WILL come off. Maybe not lightening speed but oh well. If this is for the rest of our life what is the rush?? Also, how great is it not to be starving and feeling deprived anymore? I love never feeling hungry and I told myself even if I never lose another pound then it's totally worth it because at least I have every and feel strong finally!
Be proud of yourself you are doing amazing!! Feel free to friend me, I would love a smart tough gal to add to my friend list who is in the same journey as me 0 -
Checked the scale again this morning and I was down almost 3 pounds from what I was on Wed:)
I have been following this and congratulations!!! I am still struggling with this as well. Feel like I should be suffering to lose weight. I left WW for mfp. I am still working on repairing my metabolism. I have less to lose, about 12-15 to goal, but believe me the struggle mentally and physically is just as frustruating. The bonus for u is that u educated yourself, had to listen to BS and negativity from others and had to have lots of patience but u trusted the system and it worked!!! I finally lost the 3lbs I had gained from increasing cals the last 3 weeks. However I am back up 2 again today. Trying not to stress. I am recording daily on an excel sheet and watching my trends and when I see that I realize I am still better than I was months ago. We humans want quick fixes so bad. I actually had a break down a few weeks ago and felt so dumb when I realized how little time had passed. I feel like we expect a 1lb weight loss a day. We are aiming for 0.5lb loss per week to keep our muscles and brain fed and that's only 2lbs per month!! If u factor in TOM and normal fluxuations this is a LONGGGGGG process. The best part is one day u will be fit and sexy as hell and your starvin Marvin friend will most likely be binging and back up in weight or if not she will have saggy lose skin. She will be watching every little calorie while u will be toned and lean and can easily eat that pizza or cookie cuz your metabolism will have your back. So long run has to be all of our focus. Do your thing, ignore others and be damn proud of yourself!
Sometimes I really need to step back and look at the big picture. It's about how u look not just all about the scale. I would much rather look like the Lucia at 154 than some people same height at 130 and saggy skin. Your probably a million times healthier than u were a year ago, safe to say right? Well that means in time it WILL come off. Maybe not lightening speed but oh well. If this is for the rest of our life what is the rush?? Also, how great is it not to be starving and feeling deprived anymore? I love never feeling hungry and I told myself even if I never lose another pound then it's totally worth it because at least I have every and feel strong finally!
Be proud of yourself you are doing amazing!! Feel free to friend me, I would love a smart tough gal to add to my friend list who is in the same journey as me
Wow, you just said a mouthful! I so agree with you...I could never go back to eating even 1500 calories much less 1200. I am soooo thankful for the thread I ran across that confirmed what I was thinking. I knew something just wasn't right...you shouldn't have to starve and then on top of that STILL not lose...man...I thank God because I truly did pray and ask God to show me what I am doing wrong and He did just that...
Lady, you said a mouthful of exactly what is in my heart!0 -
Thanks for the support:) I was definitely nice to see this morning, and I hope things continue on:)
Side note... ive been trying to get on that Hackdiet site to record my trend but it tells me my username and password dont work. i even tried a brand new account and even that would tell me i had the wrong password.. anyone else having trouble?0
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