ITT: Ask me anything about losing weight..

Microfiber_wechange

Sorry ;0

Back looks good. Lots of good muscle. You just are storing a lot of fat on the front. There's really nothing you can do outside of continue to eat at a deficit, workout and lose weight. Fat is stored on different places for everyone. The only solution is fat loss.

Thanks for the compliment and thanks for the advice. I'll persevere

Sublog

I have been having the problem of staying full off of the calorie amount MFP says I need to be having each day. I've been at this for almost 2 months, and I think I've only come under my weekly calorie limit 2 or 3 times. Based on other website calculations and MFP, I should be having slightly less than 1500 cals/day to lose 1/2 lb. week. I've been drinking plenty of water, have tried splitting up my meals into 6 small meals throughout the day...it doesn't seem to be helping. I typically run 4 times a week at 3-6 miles each run. Should I be upping my limit or just keep trying to shoot for the 1500? Any recommendations from experienced MFP-ers? Thanks so much!

*Edit: forgot to mention that in my settings I selected 'sedentary' because I'm a grad student who studies/sits on my butt all day every day. Also my stats are 5'2" 144 lbs., if that helps at all.

My personal opinion on splitting up meals into smaller more frequent ones is that it makes me hungry faster. I'd rather eat larger, more satiating meals less frequently.

What are your goals? Are you losing weight doing this?

My goal is to lose anywhere from 1/2 lb - 1 lb/week. I've lost 3 lbs. so far, but that was back when I first started and haven't had any further weight loss in almost 3 weeks.

How accurate are you in logging your intake? Do you cheat? Do you eat meals where you cannot log them accurately? Do you drink?

Sublog

Everyone here are saying how important to eat back exersize calories, I cant wrap that around my head. Seems to me thats defeating the purpose of exersize,would like your opinion. Also I have a very bad back, can you recomend exersizes for my tummy that arent too hard. I do the treadmill 45 minutes and the illiptical 45 minutes everyday the only place I'm seeing a difference is in my legs,Hope you can help me.:sad:

As a general rule, I don't eat back my calories, but then again, I have a custom calorie/macro intake setup for my activity level which already factors in my expenditures. If I lose too much weight, I simply add calories or workout less. Either way, it influences the formula of weight loss.

grendella

i am having a slow time to shred lbs! ive lost abour 1 lb a week up until this week. i am eating 1200 calories on days i train for roller derby (2 times a week) and 1500 on days i do weight lifting (2-3 times a week). i eat 1200 on my rest day, and then have a spike day at 3000 calories in according to spike 84. i am a big fan of leangains and eat stop eat. i try to practice intermitted fasting for at least 14-18 hours a day. sometimes this doesnt work, but i'd say im there 80% of the time. i also work in a kitchen so remain fairly active and on my feet at work. i broke down my macros according to both leangains and spike:

TDEE: 2264 (TOTAL WEEKLY CALORIES OUT: 15, 848) BMR: 1461 WEIGHT: 152lbs HEIGHT 165cm

lean gains:

weight lifting day: 1607
rest day: 950
protein: 119
fat: 30
carbs: 178 (weight day) / 51 (rest day)
(1 607 * 3) + (950 * 3) + 3 000 = 10 671

spike 84:

high day: 1461
rest: 1200 (961)
spike: 3000
carbs: 84 high day / 75 rest day
fat: 77 high day / 33 rest day
protein: 168 /high day 150 rest day
(1 461 * 3) + (1 200 * 3) + 3 000 = 10 983

pretty simular. do you have any advice about how i can lose weight faster? i actually put. 4 lbs on last week and seem to be having a little stall. saw that you said earlier you never had one during your weight loss.

peachinator

I have been having the problem of staying full off of the calorie amount MFP says I need to be having each day. I've been at this for almost 2 months, and I think I've only come under my weekly calorie limit 2 or 3 times. Based on other website calculations and MFP, I should be having slightly less than 1500 cals/day to lose 1/2 lb. week. I've been drinking plenty of water, have tried splitting up my meals into 6 small meals throughout the day...it doesn't seem to be helping. I typically run 4 times a week at 3-6 miles each run. Should I be upping my limit or just keep trying to shoot for the 1500? Any recommendations from experienced MFP-ers? Thanks so much!

*Edit: forgot to mention that in my settings I selected 'sedentary' because I'm a grad student who studies/sits on my butt all day every day. Also my stats are 5'2" 144 lbs., if that helps at all.

My personal opinion on splitting up meals into smaller more frequent ones is that it makes me hungry faster. I'd rather eat larger, more satiating meals less frequently.

What are your goals? Are you losing weight doing this?

My goal is to lose anywhere from 1/2 lb - 1 lb/week. I've lost 3 lbs. so far, but that was back when I first started and haven't had any further weight loss in almost 3 weeks.

How accurate are you in logging your intake? Do you cheat? Do you eat meals where you cannot log them accurately? Do you drink?

Pretty accurately as far as I know; no, I don't cheat, even though when I slip it's painful to look at (lol). I rarely have the time to cook unique recipes and stuff so I wouldn't say my meals are hard to log accurately. I do drink on occasion, but haven't been lately due to wanting to lose weight, financial constraints and not a lot of time. I will say that I tend to stress eat, but I've been trying to be as mindful as I can about that. I've also noticed that I'll typically go under my calories one day, then over the next, then under the following etc. (I almost "zig-zag").

Sarauk2sf

Everyone here are saying how important to eat back exersize calories, I cant wrap that around my head. Seems to me thats defeating the purpose of exersize,would like your opinion. Also I have a very bad back, can you recomend exersizes for my tummy that arent too hard. I do the treadmill 45 minutes and the illiptical 45 minutes everyday the only place I'm seeing a difference is in my legs,Hope you can help me.:sad:

Sorry to jump in here, but people say to eat your exercise calories back because you already have a deficit built in if you use MFP. If you do not, you increase your deficit, which is not always a good thing.

The OP (I think) , and many others, suggest that you take your workout activity into account before you calculate your deficit. It is pretty much the same thing, but doing it the latter way is often easier.

But fundamentally, they are the same thing.

For example, you calculate your non-exercise TDEE at say 2,000, have a 500 calorie deficit for 1lb a week = 1500 goal. If you burn 500 calories exercising (there are problems though with calculating an accurate burn) - then you need to eat them back to stay at a 500 calorie deficit. So you eat 2,000 calories.

If you calculate your TDEE with exercise (including the 500 calorie burn) it is 2,500. Take off your 500 calorie defict = you eat 2,000 calories.

GetFitE

**Bump** to continue reading later

eig6

Bump

mermx

KUDOS to you for offering your help x

BUMP

chattipatty2

Wow, first a personal trainer, now someone that knows about dieting! Are we lucky or what?
My question is simple. I switched from butter to I cant believe its not butter. Love the taste, but is there anything better as far as cals/nutrient that you like the taste of that I could compare?

Microfiber_wechange

continue to eat at a deficit

Was going to ask what this meant actually but found it here:

http://www.myfitnesspal.com/topics/show/220142-what-is-a-calorie-deficit

Is it accurate? Someone on that thread said, "It means how many more calories you should be eating. It is the calories you are 'short'" so basically I should eat all my calories including exercise calories?

Does it matter if the fat or protein go over but you still have some calories left? Thank you

chattipatty2

One more question, what do you think about the Detour low sugar protein bars, in a pinch at least?

LaurnWhit

Bump:drinker:

katiekatelin

once you lose the weight you want should you keep the same habits and what was your motivation?

Barbellerella

Thanks for putting yourself out there! I'm most excited because you are the first "lean gainer" I have found on MFP

I just recently started heavy lifting using NROLFW... I'm lifting about 12:30 pm MWF, do u think I should jump in on this fasted right away? And what BCAAs are u taking? I believe LGs recommends a 10 hour window for women ( I used to do this daily, but have gotten out of the habit)..


Thanks ahead of time for your reply

chattipatty2

This is me from the back


And me, from the front


I've drastically changed my diet and I workout 6 days a week. I've recently gone for blood tests just to omit anything medical but is there anything you can advise me.

Thank you.

crunch, crunch, crunch, V-ups, planks, squats.Circuit training/ Core and Strength classes

hypersensitiveb

I've been at a plateau for about 6-8 weeks now. So far I've lost 15 lbs, and and want to lose another 10 by June 1st. Each week I see the same 2 lbs (157-159). I am 40, calories now are upped to 1580 for the last 3 weeks, work out 5 day's a week at 4-5 miles walking/jogging and twice a week yoga. I usually eat back most of my exercise calories. so what gives..... thanks in advance!

Likely you are under-estimating your intake of calories. That is the #1 reason for plateau's IMO. Might I suggest using a digital scale and weighing all of your portions? If it's a solid, don't use a volume measurement. Use weight. (assuming you already don't do this)..Double check the math on everything you log to ensure that the macros add up to the calorie intake.

Ok this is where I get confused half the people who say they plateau are told to eat more that there starving there self. Then I hear this advice given by many also. I'm starting to slow down on my weight loss and want to get it back up again. I was convinced I may need to eat more not that I'm more active but maybe its I'm getting less accurate counting calories and should eat less? I was on a 1200 calorie , my BMR is 1374 , my mat weight at my goal weight is 1850, and if I bump my self up to active like I did today its 1490. I'm 37 and currently 151.6 GW 130 SW 170 in January.
Thanks and congrats on your loss

Missi3601

Bump- I'd like to follow along.


Congrats on your amazing acomplishments!

Microfiber_wechange

crunch, crunch, crunch, V-ups, planks, squats.Circuit training/ Core and Strength classes

Thank you. I've done Insanity 3 times (just finished 3rd one today) and I'm on round 2 20-weeks turbofire :sad:

Aperture_Science

bump to read later

mhotch

Bump, I want to read this whole thread, when the family is not demanding all my time!

Jennical

Bump for later...

mimstero

I am a lot like you with weight and height.. I am struggling right now with how much to eat to lose about 5 pounds and still maintain enough to do my training for my half marathon next month.
I went out and bought a heart rate monitor, and I am really surprised! The amount of calories with MFP and my gym's equipment is really overestimated compared to my heart rate monitor. In fact, it reads close to 1/2 to 2/3 what those other things say. That has been a huge eye opener for me.
This past week, I have tried to be on the amount of calories that my BMR plus my activity level and don't eat back any calories because they are already factored in. I, at least, have stayed within the same pound all week long. That has been not the case for previous weeks.
I hope this helps!

Michelle650

Thank you in advance!!

So I am wondering how many calories I should eat daily and also how to begin weight training outside of a gym!!

So Im 18 years old
Height: 5'5"
Weight: 175lbs
Goal Weight: 130lbs ish
Activity level: Sedintary

I have a HRM, so whenever I exercise i have an accurate burn, I just dont know where to start calorie wise! And ideas?

Also I would love to start weight training, but Have no access to a gym so I was wondering how I go about it at home. How many reps etc!!

I exercise about 3 days a week burning only around 200 cals each time. School finishes in 2 months so exercise will increase greatly after that!!

Once again I appreciate any help, and congrats on your success!

XXXMinnieXXX

Bump for later x

scotslass

Oh thank you what a nice thing to do....

I'd love to know if I should carry on with strength training 3 days a week + Cardio 3 times a week, if I'm still trying to lose weight to get to my desired weight? Or should I concentrate on cardio alone then bring in strength/

Thank you

That's a sound plan. Remember the key to weight loss is of course your diet and not workout plan.

Cardio increases your energy expenditure, and strength training brings about positive changes in net body composition.

Thanks so much for taking the time to reply, definately 80 % Diet 20% exercise :-)

prettybub

Hey there, Im looking for another opinion on my calories...Im 5ft 2 (just) and 30 years old. I weigh Currently about 178 lbs aiming to be around 140ish. I have lost 29 lbs since January. I work out 6 times a week a Mixture of cardio ( aerobics and running) and Weights. I have my Calories currently set at 1330. 1 lb loss a week. I have stalled out a little the last couple of weeks. I had a small loss last week after nothing for 2 weeks. But I'm thinking that I'm not eating enough. I try to eat back my exercise calories. Some days it doesn't happen and I net under 1200. I work in retail so I am on my feet at least 5 hours a day non stop. So sometime eating a snack at work consists of a protein shake or a piece of fruit. And I don't like to eat HUGE meals at night. What are your thoughts on my calories and loss. I ideally would like to lose 1-2 lbs a week. My diary is open if you would like to look.

Thanks for reading.

Go back to double checking your intake. If it's correct, you're likely just holding onto water weight, which is masking fat loss. Try increasing your potassium intake to see if it will get you to drop some water weight you've likely been storing.

Thanks. Will get some potassium .

1953Judith

I have been on a very slow post cancer weightloss/fitness build up over the past 5 years, losing between 12-20 pounds a year. I have also done a gradual steady increase in aerobic and strength training activity. I am working through a back injury which came on gradually. I cannot exercise the way I did before. I believe it will be about a month to six weeks before I can reach normal activity. I am approximately 10 lbs/1 clothing size away from my weight goal. I do not wish to backslide. Do you have any advice on what formula I should use to set my calorie goals to maintain or even lose very minimalistically (a pound or so a month)?

Microfiber_wechange

[/quote]
Thanks so much for taking the time to reply, definately 80 % Diet 20% exercise :-)
[/quote]

I've only just recently accepted this. I thought your diet didn't matter providing you were working out. In the voice of Judge Judy, "WRONG"!!! :laugh:

chattipatty2

crunch, crunch, crunch, V-ups, planks, squats.Circuit training/ Core and Strength classes

Thank you. I've done Insanity 3 times (just finished 3rd one today) and I'm on round 2 20-weeks turbofire :sad:

I know you wrote you ate good. But do you avoid sugar except those found in fruits, veggies and dairy?