What expectations should I have?

_Kitten_Kate

I am having a hard time again.
What expectations are reasonable?

I eat well... low carb... I eat clean.. little to no processed stuff. I eat good fats 95% of the time.
I eat close to or slightly above my est. BMR.
I workout 5-6 days a week... whether it is weights and Jillian Revolution or walking/hiking. Burning anywhere from 200-900 calories on any given day.

I had expected to lose at least a lb a week if not more. And well... that hasn't happened. I may lose a lb or so.. but then I gain 2. I have circled around the same 4-6 lbs for the last 3 months.

I did "cheat" the past couple of days. But I can not fathom that doing so would throw me into a tail spin.

When things like this happen... when I lose one week and gain the next... it messes with my head so much.
I wonder why the hell and I am I spending all this money.. and its basically going to waste.

Experience with this trouble and words of wisdom are greatly appreciated.

nickyrobinson

You said you are eating around you BMR, but didn't mention if you were eating your exercise calories. There's a lot of controversy about this, but a number of people with no (or stalled) weight loss have found that doing it helps get the weight loss moving. There are some forum links I can give you. Let me go dig them up.

_Kitten_Kate

I generally don't eat my exercise calories back UNLESS I have done a big workout.. ie burned 1000 or so cals. Then I will attempt to eat them back.. but that would put me at eating around 3000 cals... and well. I think I would make bad choices just to get that many cals in. And I want to stay with healthy clean eating.

TavistockToad

you probably dont eat enough for your body to want to give up the fat!

kdiamond

I looked at your diary, you eat good amount of calories on any given day.

I work out pretty hard and burn maybe 250 calories in 45 minutes.

Are you sure you're burning that kind of calories?

Also, how many pounds are you aiming to lose? When you are close to your goal it is hard to get the last few off.

_Kitten_Kate

I looked at your diary, you eat good amount of calories on any given day.

I work out pretty hard and burn maybe 250 calories in 45 minutes.

Are you sure you're burning that kind of calories?

Also, how many pounds are you aiming to lose? When you are close to your goal it is hard to get the last few off.

I have a HRM and Body Media fit. I am 245 ish lbs...5'10... BMR is 1890 est.
On a 30 min workout with jillian 30DS or Revolution I burn about 194 cals per the BMF.
Walking the dog for an hour burns about 400 cals per BMF..
hiking for 2 hours burns about 950+ cals.BMF & HRM
I want to lose about 80lbs,.. and am far from it.

kdiamond

Ok. I would probably cut a couple hundred calories and cut a little bit of the exercise. 1 hour a day would be plenty. I believe sometimes overexercising is very counteractive.

_Kitten_Kate

Ok. I would probably cut a couple hundred calories and cut a little bit of the exercise. 1 hour a day would be plenty. I believe sometimes overexercising is very counteractive.

Ok... cutting a couple hundred calories would put me at or below my bmr... would that not slow my metabolism?

heybales

I have a HRM and Body Media fit. I am 245 ish lbs...5'10... BMR is 1890 est.
On a 30 min workout with jillian 30DS or Revolution I burn about 194 cals per the BMF.
Walking the dog for an hour burns about 400 cals per BMF..
hiking for 2 hours burns about 950+ cals.BMF & HRM
I want to lose about 80lbs,.. and am far from it.

Is there a reason why you would reference BMF estimates for calorie burns for 2 things, but HRM for walking too?

BMF is going to underestimate most true exercise, because it has no idea your true level of effort. Are you going for the lower estimate, even though you aren't normally eating it back anyway?

You could be burning more than that by the HRM too then, which still may be off, but more accurate than BMF except for walking activities where they should match up.

And if you on avg actually burn about 700 cal's daily, then your BMR could really be down around 1200 if there long enough.
With a BMR down around that level, even if you had a daily routine including exercise you'd call Moderately to Very Active (working out 4-6 days a week) with multiplier of 1.6, that means you are actually eating at maintenance level with 1900 cals.

Suppressing metabolism isn't accomplish just by eating at 1200 and exercising and not feeding workouts.

Notice this example at higher levels.

---

http://www.myfitnesspal.com/post/new/539980-people-who-have-had-success-by-upping-their-calories?page=10#posts-7628632

"I was eating no more then 2200 a day yet burning between 600-1000. I swim... a lot. I was at a complete stall on weight loss/fat loss. I didn't lose inches or have any change in exercise performance. I was completely exhausted and only kept up my exercise through sheer will power. I was stalled for 2 months. During that two months I averaged 800 calories burned a day but never exceeded 2200 calories consumed. The last week of the 2 months I had actually gained 1/2 lb.

After examining all the data of calories burned, consumed I finally took the time to figure out my BMR and TDEE.

I'm 6'3" and 270 lbs as of this morning. My BMR is ~2400 calories a day. I upped my calories to a minimum of 3400 on every day I worked out and a mimimum of 2600 on recovery days. I gained 3 lbs over the first 4 weeks but lost an inch off my waist.

I've now lost a total of 12 lbs since I upped my calories and dropped 4 pant sizes and I'm on the verge of another pant size loss. I've gained a lot of performance in exercise as well."

dewgirl321

Do you have a medical reason to eat low carb? Your calorie total doesn't seem to be off track, so maybe try changing up your macros?

huntindawg1962

I've now lost a total of 12 lbs since I upped my calories and dropped 4 pant sizes and I'm on the verge of another pant size loss. I've gained a lot of performance in exercise as well."

4 pant sizes in 12 lbs or since you began?

heybales

I've now lost a total of 12 lbs since I upped my calories and dropped 4 pant sizes and I'm on the verge of another pant size loss. I've gained a lot of performance in exercise as well."

4 pant sizes in 12 lbs or since you began?

Example from the linked post - have to ask him. Sounds like in the same period he finally started losing weight better.

_Kitten_Kate

I have a HRM and Body Media fit. I am 245 ish lbs...5'10... BMR is 1890 est.
On a 30 min workout with jillian 30DS or Revolution I burn about 194 cals per the BMF.
Walking the dog for an hour burns about 400 cals per BMF..
hiking for 2 hours burns about 950+ cals.BMF & HRM
I want to lose about 80lbs,.. and am far from it.

Is there a reason why you would reference BMF estimates for calorie burns for 2 things, but HRM for walking too?

BMF is going to underestimate most true exercise, because it has no idea your true level of effort. Are you going for the lower estimate, even though you aren't normally eating it back anyway?

You could be burning more than that by the HRM too then, which still may be off, but more accurate than BMF except for walking activities where they should match up.

And if you on avg actually burn about 700 cal's daily, then your BMR could really be down around 1200 if there long enough.
With a BMR down around that level, even if you had a daily routine including exercise you'd call Moderately to Very Active (working out 4-6 days a week) with multiplier of 1.6, that means you are actually eating at maintenance level with 1900 cals.

Suppressing metabolism isn't accomplish just by eating at 1200 and exercising and not feeding workouts.

I use BMF when doing weights/jillian Videos... because I believe it was you- that told me it would be more accurate then HRM.... with strength straining. When using them together doing Jillian videos-BMF was the lower of the 2 and you had said to go with the lower one.
I used the HRM AND the BMF when doing walking and hiking... and they are EXACTLY the same # cals burned... so I chose to stay with BMF when walking( less to put on and take off)

BMF estimates that I burn 2500-3100 cals a day. I no longer wear it all day every day. Just when I am working out.

The link you sent me earlier gave me a BMR of 1883.... AVG. BF of 39%... lowest of the 4 was 34.5%...But my scales give me 41%.

So, you are saying I am burning more than estimated... and I need to eat even more?
i don't know if i can do that.. i don't know if I can afford $$$ to do that.

Since starting this I have had no significant loss other than the first week @ 1370cals... and I assume that was water wt(6lbs)
Is it possible to be on a plateau from the very beginning?

And no offense... but I don't want to compare my self to a mans results... there is no way I can lose like a man loses. That is an unfair comparison.

_Kitten_Kate

Do you have a medical reason to eat low carb? Your calorie total doesn't seem to be off track, so maybe try changing up your macros?

Family history of diabetes...
interested in Primal eating...
Did not lose wt eating grains and such.. trying another route.

heybales

I use BMF when doing weights/jillian Videos... because I believe it was you- that told me it would be more accurate then HRM.... with strength straining. When using them together doing Jillian videos-BMF was the lower of the 2 and you had said to go with the lower one.
I used the HRM AND the BMF when doing walking and hiking... and they are EXACTLY the same # cals burned... so I chose to stay with BMF when walking( less to put on and take off)

BMF estimates that I burn 2500-3100 cals a day. I no longer wear it all day every day. Just when I am working out.

The link you sent me earlier gave me a BMR of 1883.... AVG. BF of 39%... lowest of the 4 was 34.5%...But my scales give me 41%.

So, you are saying I am burning more than estimated... and I need to eat even more?
i don't know if i can do that.. i don't know if I can afford $$$ to do that.

Since starting this I have had no significant loss other than the first week @ 1370cals... and I assume that was water wt(6lbs)
Is it possible to be on a plateau from the very beginning?

And no offense... but I don't want to compare my self to a mans results... there is no way I can lose like a man loses. That is an unfair comparison.

The stated purpose of the example of the man was that you can stall/plateau weight loss even at higher calorie eating, NOT just eating at 1200. It was not mentioned for purpose weight loss potential, sorry about misunderstanding. Might reread his example with that intent in mind.

I would be surprised to recommend a BMF over the HRM except for walking - because it can't possibly know how intense true exercise is as well as a HR does. Studies prove that out. I've known that since I researched last September. That must not have been me.

So you probably are burning more on those other exercises. I know I sent a PM I still have about why Primal says walking should be your only exercise and links about it - they know there isn't enough carbs provided for any intense exercise.

You've got to be burning through muscle right now, which is just going to lower your BMR even worse. Which may mean you are actually eating at maintenance level right now.

Understood that trying to take in more energy to keep metabolism from being slowed is expensive if already trying to eat at BMR level and a specific type of diet.

That just means lay off the exercise except for walking, and make sure that is never strenuous enough to get the HR over 100. If you do get HR up to 120 avg, eat back half those calories, to try to replace the carbs that were burned by it.

So you got a choice.
Exercise is for body shaping and heart health.
Diet is for fat loss, and exercise can help or harm that if depending on how it's done.

So is Exercise first and changing the body, or is Diet first and losing fat?

You cannot accomplish both with your limitations and how you are going about it.

That's my opinion based on what your body must be needing and it's level of workload and what it is getting.

dewgirl321

BMR is 1890 est.
BMF estimates that I burn 2500-3100 cals a day.

Do you know what your average burn is for the week? Say you burn 2500 3x per week, 3100 4x per week, your weekly average would be 2840 per day. If you subtract 500 to lose a pound a week, you can eat 2340 per day. If you shoot for 1.5 pounds, you can eat 2090 per day. Either way you are eating above BMR and giving your body enough fuel to work out. It wouldn't be a bad idea to wear your BMF all day to get a better idea of your weekly average. I still wear my BodyBugg all day, every day.

I personally have found it easier to set my calorie consumption goal based on my average weekly burn. That way I have a steady amount that I eat and don't mess up if I plan on working out but can't that day. Plus some days you can overestimate calorie burn, and if you are eating based on your guess that day, you can be over once you calculate your actual burn.

I noticed that you go up and down on your calories depending on the day, and you seem a little hard on yourself when you go over one day, even though you are under on other days. Maybe a weekly average would help you stay more steady and positive. If you KNOW you have done extra workouts and your body is telling you to eat, it's ok to fuel your body that day with an additional healthy snack without feeling bad about it. Maybe if you take it easy the next day, cut out a snack. It all evens out.

Just stay positive and keep your dedication! I have family history of diabetes as well. Here's to both of us being proactive about our health! :flowerforyou:

_Kitten_Kate

@ heybales.... Ok.. so maybe it wasn't you that told me that. I am sorry.
My walks are not all that strenuous.... except when I go hiking. And Primal does suggest using weights... and that is what Jillian videos is... I will wear my HRM next time I do it and see where the HR is.
So, would you suggest get more carbs in? Increase calories? I want to keep using weights... and walking.
What I really want is someone to tell me what to do... that truly works. I will eat more fruit to get the carbs in...
i have not totally quit sugar b/c I eat peanut butter in smoothies. but don't do any thing else with sugar in it... Fruit 2-3x a week.
I just want to know what to do to start losing... EVERY WEEK. Just tell me what to do.
I like working out with weights... I like walking.... I don't feel like logically those are things I should stop doing.
Should I eat more? Should I be eating less? I thought lifting weights would increase my metabloism.....
Should I change how I eat? Eat more carbs? What form?... should I include breads or just stick with fruit and veggies for carbs?
Something isn't working... and I need to figure out what to do and soon... or might just say **** it...

When I was 22 I worked out AND ran almost every day... and I didn't eat that much... I lost weight.... looked great! felt great!
Why is it so difficult now?

heybales... I truly appreciate all the info you have shared with me. I know my earlier post probably sounded bratty. I am just soo frustrated!
How can I seriously gain 5 lbs in 3 days?

@ dewgirl...Per the BMF the avg calories burned in the last 28 days is 2799. Up until last week or so I have been consuming about 1700 a day... but not eating back exercise calories. I upped my calories to 2000... but have had a hard time hitting them and staying with in the carb limit i had set. And in an effort to get my metabolism up... went up to 2200...??? who knows if that is the right thing to do. ????

heybales

How can I seriously gain 5 lbs in 3 days?

You are correct, you could not, except for glucose stores and water along with it. 1500 calories worth of glucose, easily the amount stored in muscles, is 375 g, will store with it 2.7 g of water in your muscles.
That is 3 lbs if you got topped off from a very low state. Which is very possible with low carb eating and exercising.
The rest probably water weight. Because even the under-estimated BMF saying 2800 burned in the day, means you would have to eat OVER that by 3500 per day - and you know that didn't happen either.

So walking is great, good to know low key, that means no eat back required.
The mountain hikes that are more strenous - deserve half eat-back to replace carbs.
Weight lifting is great, as that burns very little carbs at the moment, and repair of muscles takes fat energy later.

But if that DVD is more circuit training than weight lifting, that is more cardio, and bigger burn.

Keep eating where you are at 1900 daily, and eat back half the DVD burn. Make it even balance of carb/prot/fat cals for that snack after the workout. Carbs will help top you off again.

And you should still feel yourself getting stronger. I'll bet the mountain walks take less effort than they did. Not only more aerobically fit, but stronger muscles for getting the task done.

As soon as they don't have to improve to handle the load they are given, then just weight loss can occur.

That's it I think.