For the 500,000 time EATING MORE WORKS

merimeaux

Eating more does NOT work for me. Period.

Me neither. I tried it for a couple months in order to bust out of a plateau and ended up gaining 15 pounds. Glad to hear I'm not the only one

Amy_Lee_2012

Eating more does not work for me; eating less and working out everyday works for me.

I eat around 1100-1300 calories a day, though I usually stay right around 1200 calories. I am, by no means, starving.
I workout for two-three hours a day and don't eat back my exercise calories.
I also make sure to drink 10 glasses of water a day and get 8 hours of sleep, or more, every night.


This is what works for me. I don't advise other people to do what I do, I simply share my story and what works for me- for, what works for me might not work for someone else.
I still have a lot of weight to lose, so, currently, I am losing weight regularly each week.
Perhaps when I get closer to my goal weight, I might consider changing things, but I see no reason to change anything I am doing now, as I am seeing positive results

HorrorChix89

Eating more does NOT work for me. Period.

Me neither. I tried it for a couple months in order to bust out of a plateau and ended up gaining 15 pounds. Glad to hear I'm not the only one

This scares me

heybales

Eating more does NOT work for me. Period.

Me neither. I tried it for a couple months in order to bust out of a plateau and ended up gaining 15 pounds. Glad to hear I'm not the only one

Not doubting you gained 15 lbs, but 15 lbs of what, and were you still working out?
Your body probably finally had a chance repair/rebuild muscle and energy stores.

Because frankly, 15 lbs of fat in 2 months would mean 1.875 lbs a week for 8 weeks.
At 3500 calories a pound, that means a surplus of 938 calories a day OVER your maintenance.

So you would have to have eaten your higher amount, your exercise calories, your daily activity calories, and 938 EXTRA calories on top of all that to literally gain 15 lbs of fat in 2 months.

Now perhaps you misunderstood the idea of eating more, and reverted back to some old ways, but I doubt it.

That would be incredible for someone to go from eating at 1200 to probably 3500 every day for 2 months.

Just stating - your body built up finally for the load you probably put it through with exercise. And with a slower metabolism, if you immediately jumped up in calories, you might have packed on a lb of fat as the body thought it better store it in case the insanity continued.

But I doubt you could have gained 15 lbs of real honest bad weight.

dalgal26

Eating more does NOT work for me. Period.

For me either! :drinker:

GreenEyedLady1

i am proof that eating the right amount of calories is the way it works. i spent so many years being overweight and 'starving' my body.

the thing is, people thing starving means no eating. but that isnt how your body works. you need calories to live. even no exercise, no weight training...your body still needs energy to function. if you are not giving your body the energy is needs for even the most basic functions, it will react by holding on to every last bit of fat it can. its not something that you think about. its not something you can change. this is how our bodies work without us needing to think about it. if you dont get the minimum level of calories you need (commonly referred to as BMR) you are making your body conserve fat.

you are making yourself fatter by not eating enough. its just the way it works.

i spent over half my life thinking i needed to eat less and still being fat. i just recently learned about all this bmr, tdee, etc etc. i started eating more, and i am losing weight.

it isnt a license to go crazy and eat till you pop. you have to know your BMR, you have to keep serious track of calories eaten and calories expended. if you dont understand, ask questions. read about it. thats what i did, and i realized that for so long i was eating too few calories. now, i am giving my body what it needs. and i am losing weight.

merimeaux

Eating more does NOT work for me. Period.

Me neither. I tried it for a couple months in order to bust out of a plateau and ended up gaining 15 pounds. Glad to hear I'm not the only one

Not doubting you gained 15 lbs, but 15 lbs of what, and were you still working out?
Your body probably finally had a chance repair/rebuild muscle and energy stores.

Because frankly, 15 lbs of fat in 2 months would mean 1.875 lbs a week for 8 weeks.
At 3500 calories a pound, that means a surplus of 938 calories a day OVER your maintenance.

So you would have to have eaten your higher amount, your exercise calories, your daily activity calories, and 938 EXTRA calories on top of all that to literally gain 15 lbs of fat in 2 months.

Now perhaps you misunderstood the idea of eating more, and reverted back to some old ways, but I doubt it.

That would be incredible for someone to go from eating at 1200 to probably 3500 every day for 2 months.

Just stating - your body built up finally for the load you probably put it through with exercise. And with a slower metabolism, if you immediately jumped up in calories, you might have packed on a lb of fat as the body thought it better store it in case the insanity continued.

But I doubt you could have gained 15 lbs of real honest bad weight.

I don't know what the 15 pounds was, exactly, but I know that my clothes wouldn't (and don't, since I've only lost 5 of those) fit right...like my t-shirts and jeans were too tight. So I couldn't call it all muscle by any means.

When I say I ate more, my doctor had initially told me to shoot for 1600 calories--*not* eating exercise calories. I had been stuck in a plateau since June and she suggested upping my calories a little to around 1750. So I was eating roughly that. The rare "bigger" calorie day (maybe once a week, if that) was 2000 calories. She tested my metabolism when she suggested that I up my calories with one of those breathing machines and found it to be 1900/day, for what that's worth.

Yes, I was working out every day during the time I mentioned, doing P90X for 60 days straight from late November on. At day 60 I got sick and was so frustrated that I had GAINED weight despite working my *kitten* off that I took a break from the P90X and started a different routine a few days later (which I am still continuing).

So, I went back to my doctor after I gained the 15 pounds and she suggested lowering the calories...this time down to 1400. Still doing my normal exercise load (which is about six times a week for an hour each time), still *not* eating exercise calories.

Also, those naughty "old ways" for me to revert back to would be not eating anything at all. I was anorexic for several months during my senior year of high school/freshman year of college, which was nearly 10 years ago. As a child I was taught by a parent that this was the way to lose weight.

ShrinkRapt451

I want to thank whoever it was who initially posted the fat2fitradio.com URL. I already knew that you need to eat above your BMR to avoid killing your metabolism, and I have been, but I was having trouble figuring out how I could have lost 10 lbs last month. After all, I was eating convenience foods more often (thus increasing my average calories to 1800-1900 or so) and working out LESS often (3x/wk, down from 5). The fat2fit site gave me my answer: I need to be eating 1900-2200 cals/day for 3-4 workouts/week activity.

And when I looked again at my iPhone app, which has a very handy feature of putting your net calories for each day in the week on a bar graph (with a bar for "average" net calories for the week), I found that starting in late February, my net cals went from an average of 1300 to an average of 1600. My current BMR is just over 1600 and my goal weight BMR is around 1450.

That explains it.

MarineWifey09

I agree. I simply cannot function on a 1200 calorie diet. Barely 1300! I am active at work and active during my free time too. I walk/jog with my dog twice a day and am on my feet for 6.5 hours at work walking, playing, running, with children, lifting things, cleaning, etc. I have been on 1500 cals for about a week now and will adjust to about 1450 soon and continue adjusting just to mix things up and keep "shocking" or confusing my body so it doesn't get used to a certain routine.

pecany

Here's my info:
Age 36
Height 5'6"
CW 165
GW 150
BMR 1514

Sedentary (little or no exercise, desk job) 1739
Lightly Active (light exercise/sports 1-3 days/wk) 1992
Moderately Active (moderate exercise/sports 3-5 days/wk) 2246

I got some great help yesterday in trying to understand how all this works and maybe I am reading too much into it but I am still confused. I've been back and forth between this thread and couple of other's (road map, eating your calories back, etc ) and I have a couple of questions. I know it's frustrating for the wiser members on here but this is all very new to me and any help would be much appreciated!

So above are my stats. I do exercise 5-6 days a week. I am doing P90X with light weights and I do additional cardio usually (which I am now going to cut back on). So let's say I am doing this or another program that incorporates some light weight/body weight activity. I am not working at the moment so I am home most of the day but when I do go to meet friends or grocery shop or run errands I only use my bike or I walk. I don't usually count this as extra exercise.
I chose "Moderately Active' because of the fact that a big part of the day I am sitting down.

So am I right to assume that the above numbers would be my TDEE? Let's say in this case 2246. That is including my exercise calories then, right? I would NOT eat back the exercise calories that MFP puts in and I should be netting 2246 or should I be just eating 2246 regardless? According to fit2fat this is what I should be eating for my goal weight of 150lbs but this seems awfully high. I've been stuffing myself the last few days (my diary is open btw) and I can't seem to even get past 1800 or 1900. I have no idea how to add another 200-300.

I don't want to cut way back on exercising because I really enjoy it and I like the progress my body is making. I am getting back into shape and I appreciate all the hard work it takes to get there but I do realize I have been overdoing it a bit. I would like to go back to sticking with just 1 program instead of 'mixing it up' all the time.

Is it possible to just go by what MFP says when I enter calories burned? That seems like a feasible number for me. I was finding it hard to eat my BMR number of 1514 but I think I can easily eat 1700-1800 a day. I'm just worried that's not going to get me very far with weight loss.

Stasha83

I think I understand this but I would be really grateful if someone could have a look at my numbers:

Female
Age: 28
Height: 5ft 8
Weight: 143lbs
Goal Weight: 137lbs
BMR: 1458

I go to the gym 6 days a week and do 40 - 60 minutes cardio and 30 minutes strength training each session.

My TDEE at moderate exercise is 2260. So should I be aiming for 2260 each day? I currently have MFP set at 1500 calories per day and I aim to eat back my exercise calories (normally about 400 - 450 per session) but if I'm honest I don't manage to eat them all back.

I have been stuck at 141lbs - 144lbs since February so could really do with some help!

marla_jones

bump I am interested in reading more about the subject

devanec

thanks for this post, i've been sticking rigidly to 1200 calories for the last two and a half weeks and have lost absolutely nothing, even though my clothes are alot looser i couldnt understand why this was happening, many thanks for posting this its given me the incentive to eat my exercise calories and to not want to cry on the scales

TheGreatYaYa

Okay, I give up...what is TDEE?

Thanks.

I think this is my problem. I have been eating around 1200-1300 and not losing at all and I have 60 lbs. to lose! I am so afraid to eat more but I've heard this from so many different people that I'm willing to give it a chance. I'll let you know what happens, but I need to know what TDEE stands for....thanks.

ladyraven68

Okay, I give up...what is TDEE?

Thanks.

I think this is my problem. I have been eating around 1200-1300 and not losing at all and I have 60 lbs. to lose! I am so afraid to eat more but I've heard this from so many different people that I'm willing to give it a chance. I'll let you know what happens, but I need to know what TDEE stands for....thanks.

This should help.

http://www.myfitnesspal.com/topics/show/512956-tdee-what-is-it-and-why-you-should-not-eat-below-your-bmr?

Figment14300

bump

Cwilliams8676

i had been eating 1290 and a net of maybe 1100 average this week I'm hurt shin splint and sprain ankle and averaging about 1900-2000 calories with swimming every 2 days and ive lots 4 pounds this week alone!! i was starved at 1290 almost all the time. i lost most of the 45 pounds lost by just reducing food intake and adding exercise.

Jentheoriginal

Your BMR, is your Basal Metabolic Rate (the amount of calories you need to maintain daily functions, breathing, digestion, vital organ function, etc.)

Your TDEE is your Total Daily Energy Expenditure (this your BMR times an energy multiplier that accounts for how active you are). Essentially, the most you should be burning a day). So, your calorie intake should really be between these two numbers.

If you eat your TDEE you will probably gain weight or at the very least you will simply maintain. If you eat your BMR and workout (and eat no exercise calories) you will be starving your body of calories needed for daily functioning. While it may seem like you should lose weight during this time, you may, or may not. If you eat too few, your body will go into what is referred to as starvation mode, and you will not lose weight because your body will see the too few calories as not enough and it will hold on to nearly every calorie you intake.

Calorie cycling is often recommended so your body doesn't get used to the calories you are intaking and adjust. Thats what the body does, it adjusts to what you are doing and resets your metabolism to it, so it makes it hard to lose. If you eat 1200 calories everyday, your body expects that. If you eat 1200, and then 1400 then 1200, then 1300, then 1200 then 1400, (calorie cycling) can you predict what you will eat the next day? Can your body? Probably not... so that's one way to avoid your body adjusting and creating a new normal.

Hope this helps. There are calculators that can help you calculate the exact calorie intake each of you should get. If you hit a plateau, you can try to increase your calories by like 200 a day for 4 days, then go back down to whatever you are using. That should help break your plateau.

Farfelue

Hmmm, I'm perplexed. I'm not shifting ANY weight (admittedly I only have 2 kilos to lose but it's important to me).
I have been on 1200 daily cals since January and I exercise once a week and burn 600-800 cals. Sometimes I'm a little under, sometimes I tend to eat far too much and I make up for it by exercising.

My BMR is 1,030 and my TDEE is 1,390 so eating 1,200 cals should be correct as it's bang on in the middle.

Why are the scales not moving?
What do I do wrong?

Alicia744384

I so believe this. Thank you!

heybales

Hmmm, I'm perplexed. I'm not shifting ANY weight (admittedly I only have 2 kilos to lose but it's important to me).
I have been on 1200 daily cals since January and I exercise once a week and burn 600-800 cals. Sometimes I'm a little under, sometimes I tend to eat far too much and I make up for it by exercising.

My BMR is 1,030 and my TDEE is 1,390 so eating 1,200 cals should be correct as it's bang on in the middle.

Why are the scales not moving?
What do I do wrong?

estimated BMR is 1030. Working out 1 time a week could still be helping a bit.

Was that BMR estimate based on the fat2fit.com site based on BF%, you might try the Covert Bailey calc since it could be more accurate, and you may have more LeanBodyMass, and may have higher BMR actually.

This close to goal weight, it does take some tweaking, and better to start high and tweak low, because the other direction may just slow your BMR down.

heybales

Female
Age: 28
Height: 5ft 8
Weight: 143lbs
Goal Weight: 137lbs
BMR: 1458

I go to the gym 6 days a week and do 40 - 60 minutes cardio and 30 minutes strength training each session.

My TDEE at moderate exercise is 2260. So should I be aiming for 2260 each day? I currently have MFP set at 1500 calories per day and I aim to eat back my exercise calories (normally about 400 - 450 per session) but if I'm honest I don't manage to eat them all back.

I have been stuck at 141lbs - 144lbs since February so could really do with some help!

So BMR based on bodyfat calc at fat2fit.com, or MFP calc?

Because you got a good routine and method there, setting goal above BMR, and eating back exercise. Since you are doing so much exercise, you do need to eat it all back. If it is planned so well for each day, start early, don't leave it for after the workout, in case that is the problem.
Or eat a 200 cal snack before, and another after.

And you are only getting 400-450 burn for 40-60 min cardio AND 30 min strength?
That is estimated by HRM? Just seems low, but if doing it real low intensity, could be correct.

Not sure how you figure 6 days a week workouts at 1.5 hrs is Moderate. That is for sure moving up to Very Active territory - hard exercise/sports 6-7 days/wk.
Perhaps round down from Very Active to nearest 100's. Like maybe 2400.

For that routine, you are still too close to your potential BMR by your current method.
But eating 2400 everyday, workout or not, would probably help.

It stopped working where you are at now anyway, can't hurt. It's not like 2400 is over your real TDEE to make you gain real fat.
Plus, you can plan out the day better now.

indiepops

what you have to remember is eating more will boost your metabolism, but only temporarily. if you are upping your calories you will stick the weight back on. if you arent losing with say 1200 calories, up it the next day to 1400, then drop the next day to 1100 and so on, as long as you are getting the 8400 (based on a 1200 calorie per day diet) calories in a week. or 1 week try 1400 then the next week drop back to 1200. it is called calorie cycling, this will boost your metabolism instead of being stuck in a plateau xx

JamCubeChi

bump to read later

heybales

Here's my info:
Age 36
Height 5'6"
CW 165
GW 150
BMR 1514

Sedentary (little or no exercise, desk job) 1739
Lightly Active (light exercise/sports 1-3 days/wk) 1992
Moderately Active (moderate exercise/sports 3-5 days/wk) 2246

So above are my stats. I do exercise 5-6 days a week. I am doing P90X with light weights and I do additional cardio usually (which I am now going to cut back on). So let's say I am doing this or another program that incorporates some light weight/body weight activity. I am not working at the moment so I am home most of the day but when I do go to meet friends or grocery shop or run errands I only use my bike or I walk. I don't usually count this as extra exercise.
I chose "Moderately Active' because of the fact that a big part of the day I am sitting down.

So am I right to assume that the above numbers would be my TDEE? Let's say in this case 2246. That is including my exercise calories then, right? I would NOT eat back the exercise calories that MFP puts in and I should be netting 2246 or should I be just eating 2246 regardless? According to fit2fat this is what I should be eating for my goal weight of 150lbs but this seems awfully high. I've been stuffing myself the last few days (my diary is open btw) and I can't seem to even get past 1800 or 1900. I have no idea how to add another 200-300.

I don't want to cut way back on exercising because I really enjoy it and I like the progress my body is making. I am getting back into shape and I appreciate all the hard work it takes to get there but I do realize I have been overdoing it a bit. I would like to go back to sticking with just 1 program instead of 'mixing it up' all the time.

Is it possible to just go by what MFP says when I enter calories burned? That seems like a feasible number for me. I was finding it hard to eat my BMR number of 1514 but I think I can easily eat 1700-1800 a day. I'm just worried that's not going to get me very far with weight loss.

Above numbers are TDEE at goal weight, and is indeed what is recommended you eat everyday, and since it includes exercise, you do not eat back exercise calories.
But - you are not being honest with your activity, and already were not. Not counting rides and walks?
Also, that daily routine is not Mod Active, but above. Should round up if being honest with self. 2300 or 2400.
You would every day at 2300, if you log workouts for sake of records, don't eat those calories, or enter 1 cal.

It may seem high, but it's still lower than what it would take to start gaining weight at your routine.
You don't need to lighten up your workouts if you enjoy them, but at least feed them then.
For getting cal's up there - no low/non-fat items, full fat. Fat fruits/vegetables - olives and oil, avocados and guacamole, ect.

aehartley

I wish someone would figure my TDEE and BMD - I read the post yesterday ( or most of it) and well... I got a little ADHD by the end and never got to the math... I honestly just couldn't follow the thread....

BazAbroad

I aim for 1200 cals, as a basic, but eat back cals that I train.
It is the cal deficit at the end of the day that counts,
if u train u can eat. :drinker:
edit - I do chop and change as well, increase cals a bit one week and dropping them the next, not a fixed pattern, I just go off how I feel and what my body is telling me.

heybales

what you have to remember is eating more will boost your metabolism, but only temporarily. if you are upping your calories you will stick the weight back on. if you arent losing with say 1200 calories, up it the next day to 1400, then drop the next day to 1100 and so on, as long as you are getting the 8400 (based on a 1200 calorie per day diet) calories in a week. or 1 week try 1400 then the next week drop back to 1200. it is called calorie cycling, this will boost your metabolism instead of being stuck in a plateau xx

Orrrrr ..... as this whole thread is advocating and folks are sharing is successful.

Don't eat so low that you even have to try to fool your metabolism NOT to lower. Which calories cycling usually fails eventually, just takes longer, though it does depend how far under your BMR you are. Because the fact is if your daily avg is still well below your BMR, it will still have to slow down eventually. if the high days is still below, you aren't actually helping anything.
On some blocks of time the body isn't left with enough energy to take care of some functions, other days a tad more.

coconutbuNZ

For me:
IT.DOES.NOT.WORK.

lindseejill29

My BMR calculator on the Fat2Fit website is telling me I need 2172 calories a day... that TERRIFIES me.

I've been setting myself to a 1200 calorie diet with 5 workouts of at least 30 minutes a week... which now reading through these posts I've realized that is not healthy at all and no wonder I haven't noticed much of a difference. Should I meet halfway and do about 1500 calories/day?