General Advice, please

Rumik

Hi all,

I need some general advice, as I think there are some fundamentals about weight loss that I just don't know.

I'm male, 31, 5'4 and currently 162 pounds. My daily calorie target is 1200. Until this week I have been losing weight consistently at around 2lb per week doing 20 mins of walking/running on the treadmill and some weight training (pretty much just machines, no free weights) 2-3 times a week. This week I've decided to try 5 days a week, to improve the results. I haven't seen any weight loss so far this week, which is troubling because I usually see results every day. For some reason it didn't occur to me that I'd be burning calories while lifting weights, so I haven't been tracking them, so I'm now wondering if I've been eating enough calories. I find it hard some days to eat that much even without exercise, so if I'm burning 150 calories during my walk/run, and about 250 during my weight training (that's a very rough figure, I really have no idea), that's an extra 350 calories I need to eat in order to hit that target.

Really I'm just wondering if anyone has any advice on how to maximise my weight loss, given the above info.

Thanks so much

Ryan

Sarauk2sf

Why is your calorie goal only 1200? This is really low

You do not have much more to go so you should really aim for a deficit of 1/2 lb a week

willyzification

Hi all,

I need some general advice, as I think there are some fundamentals about weight loss that I just don't know.

I'm male, 31, 5'4 and currently 162 pounds. My daily calorie target is 1200. Until this week I have been losing weight consistently at around 2lb per week doing 20 mins of walking/running on the treadmill and some weight training (pretty much just machines, no free weights) 2-3 times a week. This week I've decided to try 5 days a week, to improve the results. I haven't seen any weight loss so far this week, which is troubling because I usually see results every day. For some reason it didn't occur to me that I'd be burning calories while lifting weights, so I haven't been tracking them, so I'm now wondering if I've been eating enough calories. I find it hard some days to eat that much even without exercise, so if I'm burning 150 calories during my walk/run, and about 250 during my weight training (that's a very rough figure, I really have no idea), that's an extra 350 calories I need to eat in order to hit that target.

Really I'm just wondering if anyone has any advice on how to maximise my weight loss, given the above info.

Thanks so much

Ryan

1. 1200 calories is too low. I dont care what MFP says your calorie # should be. If MFP says you should take 1200 calories when your WEIGHT training as well as cardio on top then its clearly flawed. If this is a number you made up, then its even more flawed (sorry to be blunt)
2. USE free weights. Using machines are good and dandy for that specific muscle group, but if you really want to gain muscles, lose fat, and look good then you need to use free weights. Using free weights requires you to use not just the target muscle but the muscles around it (supporting muscles, for stability)
4. KING and Queen of awesome muscle exercises, King Dreadlift and Queen squats. These two exercises work not only the target muscles but pretty much most of your body so its like using 5 machines in 1.
Dreadlift (depending on style it can work the hamstrings or back. BUT it also works your glutes, your calves, your entire leg muscles, your forearms etc)
Squats (mostly works your legs, but also works your calves, forearms, back etc)
3. to be honest counting calorie lost in weight training is very difficult, so its best if you dont. There are so many variables (intensity, reps/sets weights used etc) that its just not worth thinking about it.
4. You are not eating enough. simple as that. Reason you are not losing anymore is because your body is going "hey im starving here so im not going to lose any more weight/fat since I need all of this to remain alive"

I personally eat 2500-2700 calories everyday with my workout routines. I am not losing weight, fair enough but I am still losing fat whilst gaining lean muscle. Have a look at my pics on my profile for an example. My stats are 5"11" and 142 pounds

Rumik

Why is your calorie goal only 1200? This is really low

You do not have much more to go so you should really aim for a deficit of 1/2 lb a week

Well, firstly that's what MFP recommended, and because it's sometimes hard to eat that much. I have a 170 calorie bowl of cereal for breakfast, for lunch I either have a 170 calorie tuna steak (though often it's not enough so I grab a bag of 200 calorie crisps) or a 250 calorie pasta meal, and a balanced dinner, usually no more than 500 calories (though every month or so I'll have a pizza or spaghetti with 3 170 calorie sausage meatballs). If I have a bigger breakfast, or bigger lunch, I'm usually not hungry at dinner time.

Also, it's been working up to now. I've just changed my exercise routine to be 5 days a week instead of 3 (though I'm only on day 3) and am wondering if it's too much, and if I should just go back to 3 times a week.

Becky1971

1200 is definitely too low just because you are male let alone any other reason.

willyzification

Why is your calorie goal only 1200? This is really low

You do not have much more to go so you should really aim for a deficit of 1/2 lb a week

Well, firstly that's what MFP recommended, and because it's sometimes hard to eat that much. I have a 170 calorie bowl of cereal for breakfast, for lunch I either have a 170 calorie tuna steak (though often it's not enough so I grab a bag of 200 calorie crisps) or a 250 calorie pasta meal, and a balanced dinner, usually no more than 500 calories (though every month or so I'll have a pizza or spaghetti with 3 170 calorie sausage meatballs). If I have a bigger breakfast, or bigger lunch, I'm usually not hungry at dinner time.

Also, it's been working up to now. I've just changed my exercise routine to be 5 days a week instead of 3 (though I'm only on day 3) and am wondering if it's too much, and if I should just go back to 3 times a week.

Read what I wrote above.
A male cannot and i mean CANNOT go below 1500 calories EVER at ANY ONE TIME. It is a real number that is scientifically, professionally, socially, everythinglally proven to NEVER go below.

What you are currently on is called a fad diet. Its a trendy diet where you go extremely low calories thinking, well its calories in vs calories out. So if i eat as little calories as possible then OBVIOUSLY i will lose weight. WRONG WRONG WRONG x INFINITY! DO NOT, and i repeat DO NOT listen to ANYONE that says you should eat less than 1500 calories, and to be honest if your working out 5 days a week that number should be way above 2200 calories at the bare minimum.

Rumik

1200 is definitely too low just because you are male let alone any other reason.

Doesn't my weight, age and height factor into that though?

Rumik

A male cannot and i mean CANNOT go below 1500 calories EVER at ANY ONE TIME. It is a real number that is scientifically, professionally, socially, everythinglally proven to NEVER go below.

Can you point me to where you read that? And when you say CANNOT, can you explain why? As I understand it there's no risk of my body going into starvation mode unless I'm actually starving, which I'm not - I'm full all day! So if you could explain, help me understand, I'd appreciate it.

willyzification

A male cannot and i mean CANNOT go below 1500 calories EVER at ANY ONE TIME. It is a real number that is scientifically, professionally, socially, everythinglally proven to NEVER go below.

Can you point me to where you read that? And when you say CANNOT, can you explain why? As I understand it there's no risk of my body going into starvation mode unless I'm actually starving, which I'm not - I'm full all day! So if you could explain, help me understand, I'd appreciate it.

What you are feeling and what your BODY is feeling are two completely different things. The reason why your probably not feeling hungry is because your body is already in starvation mode and slowing your body so it can survive off so little your giving it.

http://www.myfitnesspal.com/topics/show/559046-mfp-warning-about-eating-under-bmr?error_user_id=20629895&error_username=willyzification&hl=bmr

A little topic on eating below your BMR. AND READ what I wrote way above. Its the 3rd comment on this topic

Becky1971

Of course! But being male is reason enough for you to eat more. I'm 5'2 123 mfp says for me to eat 1200. I'm set at 1350 right now and losing. I'm female. I cant hardly believe mfp has you set at 1200.

Becky1971

LOL @ everythingally!

A male cannot and i mean CANNOT go below 1500 calories EVER at ANY ONE TIME. It is a real number that is scientifically, professionally, socially, everythinglally proven to NEVER go below.

Can you point me to where you read that? And when you say CANNOT, can you explain why? As I understand it there's no risk of my body going into starvation mode unless I'm actually starving, which I'm not - I'm full all day! So if you could explain, help me understand, I'd appreciate it.

bailamulata

My son and husband are also working out... weight machine, treadmill, arc trainer, and some free weights... they went to GNC for a recommendation on a protein shake to add to their daily meals and the sales person... also a personal trainer... recommended some fish oil vitamins along with a post work out protein shake. He told them that after working out it is very important to take something within the 1-2 hours to help in recovery... so they are drinking a recovery shake after going to the gym. My hubby had the gastric bypass surgery done about 4 years ago... so fitting extra food is hard for him... but this recovery protein shake is actually helping him add to his protein intake along with some calories. Wish you the best of luck :flowerforyou:

willyzification

Here, this is a REAL calculator that uses proper calcualtions to figure out how much you should eat.

http://www.freedieting.com/tools/calorie_calculator.htm

I already did the calculation for you, with your height of 5"4" and age 31, 162 pounds you should be eating 2203 calroies for maintenance and fat loss calories to 1763. BUT that is for working out 3 days, If you workout 5 days then it comes higher. maintenance becomes 2343 calories and fat loss 1875 calories.

EllieMo

Likely to be some water retention due to the increased need for muscle repair arising from the increased number of workouts per week. Give your body a bit of time to catch up with itself before you may any drastic decisions.

EllieMo

1200 is definitely too low just because you are male let alone any other reason.

Given his height and weight I don't think this level of calories as a net balance is a problem

ladyraven68

Hi all,

I need some general advice, as I think there are some fundamentals about weight loss that I just don't know.

I'm male, 31, 5'4 and currently 162 pounds. My daily calorie target is 1200. Until this week I have been losing weight consistently at around 2lb per week doing 20 mins of walking/running on the treadmill and some weight training (pretty much just machines, no free weights) 2-3 times a week. This week I've decided to try 5 days a week, to improve the results. I haven't seen any weight loss so far this week, which is troubling because I usually see results every day. For some reason it didn't occur to me that I'd be burning calories while lifting weights, so I haven't been tracking them, so I'm now wondering if I've been eating enough calories. I find it hard some days to eat that much even without exercise, so if I'm burning 150 calories during my walk/run, and about 250 during my weight training (that's a very rough figure, I really have no idea), that's an extra 350 calories I need to eat in order to hit that target.

Really I'm just wondering if anyone has any advice on how to maximise my weight loss, given the above info.

Thanks so much

Ryan

I'm 4ft 11, and am eating more than you!

Put your info in here - what does it tell you is your daily calorie expenditure?

Rumik

Thank you for all the advice

I'm hesitant to increase my daily calorie target because in my experience going much higher than that just causes me to put weight back on. I've seen this happen again and again - in fact the last 2 weekends have seen me eating 200-300 calories more than my target because I've been at the inlaws, or out to dinner with visiting friends, and have been unable to accurately track what I've been eating. And I've put on 1-2 pounds each weekend, which I then lost again during the following week. If I'm just not supposed to be eating so few calories, why do I gain weight when I go above that target?

Rumik

Put your info in here - what does it tell you is your daily calorie expenditure?

Put my info in where? My MFP Goals section? Given my heights, weight, age, weight goal and number of workouts per week, it says 1200.

ladyraven68

Put your info in here - what does it tell you is your daily calorie expenditure?

Put my info in where? My MFP Goals section? Given my heights, weight, age, weight goal and number of workouts per week, it says 1200.

Sorry - missed off the link - must be breakfast time!

http://www.skinbodyfitness.com/bmr_bmi_bfp.htm

If you don't have measurements do this one

http://www.fat2fitradio.com/tools/bmr/

ladyraven68

Thank you for all the advice

I'm hesitant to increase my daily calorie target because in my experience going much higher than that just causes me to put weight back on. I've seen this happen again and again - in fact the last 2 weekends have seen me eating 200-300 calories more than my target because I've been at the inlaws, or out to dinner with visiting friends, and have been unable to accurately track what I've been eating. And I've put on 1-2 pounds each weekend, which I then lost again during the following week. If I'm just not supposed to be eating so few calories, why do I gain weight when I go above that target?

you cannot put on 2lbs of fat eating 200calories more.

It takes 3500 extra calories to put on 1lb, so you would have had to eat back your deficit , plus another 7000 calories to put on 2lbs.

It was just water weight from your glycogen being replenished. - http://www.justinowings.com/understanding-bodyweight-and-glycogen-de/

Have you been taking your measurements, and tracking yor body fat % and lean mass?

Rumik

Have you been taking your measurements, and tracking yor body fat % and lean mass?

No, not really sure how to do that?

Sarauk2sf

1200 is definitely too low just because you are male let alone any other reason.

Given his height and weight I don't think this level of calories as a net balance is a problem

Please note the 'he' in your sentence. There is no way a guy should be eating 1200 calories a day no matter what his height is (unless under medical supervision and due to obesity). The minimum recommended calories fir a guy is 1800.

Rumik

The minimum recommended calories fir a guy is 1800.

According to who, though? I'd really love to see some sources of this info, as people keep on throwing around numbers without anything I can read and learn from

Microfiber_wechange

Leptin plays such a huge role in the starvation protection process that it’s actually referred to as the “anti-starvation” hormone.

Leptin is regulated by two things. One is your calorie intake. A high calorie intake equals high leptin levels while a low calorie intake equates to low leptin levels.

When leptin falls, so does metabolism and fat burning

MelanieAG05

I am female, 5ft3 and 162lbs - my goal is set to 1480 net calories per day, I sometimes eat my exercise calories (usually about half in total and I workout about 4-5 times per week) and my BMR is 1400 cals and I am losing weight! Now bearing in mind I am female I definitely don't think you are eating enough. Have a look at the fat 2 fit radio website which will calculate what you should be eating to lose weight for the amount of activity you do.

I spent a lot of time on MFP forums reading lots of different schools of thought on the amount of cals I should aim to eat and eventually found something that worked. I started out eating 1200 cals and didn't lose a single 1lb for months!

Rozlynmac

I know I'm female, but I'm the same height, I was 123lb. I had MFP set to 1200 too and was seeing very very slow weight loss of around 1lb a month, sometimes only within 6 weeks. I'd lost 5lb in 3 months and that involved a spell of being ill and losing a lot at once.

I used the fat2fitradio tools, did my body fat calculation & then recalculated my calories based on my goal weight. It put me above 1500 with no exercise. That freaked me out as MFP was saying that was maintenance at my current weight. But I went with it & adjusted my MFP goals to 1470. MFP now has me losing 0.1lb a week, but since increasing to the higher calories I'm losing 1lb each week and I can see the results.

If I exercise I eat the extra - my exercise tends to be quite irregular, so I haven't factored it in to the daily calculation. But the fat2fitradio calculations allow you to factor in daily exercise of the appropriate level so you eat the same amount each day regardless of whether or not you exercise and just get used to 'being' instead of dieting and then going up again at the end of your diet iyswim.

I would agree with the comments about your body having adjusted itself to not getting enough, just because you don't feel hungry, doesn't mean your body doesn't need more. Keep trawling the forums & blogs, there's plenty posts on here from very knowledgeable people about under eating. If you increase your limits, you'll probably find you need to start low and add a little extra food here & there/increase each meal size a bit at a time to help you manage. Forcing an extra 800 cals into your face each day would make most folk vomit at the thought.

I would recommend checking out as many links as you've been given, read the sites and do the calculations. You'll get familiar with why/how they're working out what you need & it's easier to accept as accurate/useful for you then.

www.fat2fitradio.com/tools is where I was told to start. Do the US Military Body fat calc, then use that to do the BMR/TDEE calc.

tycholien

1200 is definitely too low just because you are male let alone any other reason.

Given his height and weight I don't think this level of calories as a net balance is a problem

Please note the 'he' in your sentence. There is no way a guy should be eating 1200 calories a day no matter what his height is (unless under medical supervision and due to obesity). The minimum recommended calories fir a guy is 1800.

Hang on, earlier on someone said 1500... Give the guy a chance!

Someone posted a link earlier to a calculator that seemed pretty good (http://www.freedieting.com/tools/calorie_calculator.htm). Also search throught the forums and look for TDEE and BMR. I wasn't aware of the TDEE stuff until about a month ago and understanding that has helped me pass a plateau

This might get you started... http://www.myfitnesspal.com/topics/show/539098-all-this-tdee-bmr-talk-has-me-confused?hl=tdee
.

ladyraven68

Put your info in here - what does it tell you is your daily calorie expenditure?

Put my info in where? My MFP Goals section? Given my heights, weight, age, weight goal and number of workouts per week, it says 1200.

Sorry - missed off the link - must be breakfast time!

http://www.skinbodyfitness.com/bmr_bmi_bfp.htm

If you don't have measurements do this one

http://www.fat2fitradio.com/tools/bmr/

Have you done either of these?

What did they give you?

As for 1500/1800 being the minimum required for a man - there is plenty of evidence if you look for it, but the main issue is that an avarage male needs around 2500 calories for maintenance. you are eating 1200, which is a 50% deficit, when a 15-20% deficit is recommended,

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php

Rumik

I've used a few calculators, and they're giving me different results, adding to my immense confusion.

http://www.fat2fitradio.com/tools/bmr/

Moderately Active (moderate exercise/sports 3-5 days/wk) 2522 calories

http://www.freedieting.com/tools/calorie_calculator.htm

Maintenance 2343 CALORIES/DAY
Fat Loss 1875 CALORIES/DAY
Extreme Fat Loss 1406 CALORIES/DAY


So which do I trust?

Let me ask something. When I first started working out (just walking/running on the treadmill - doing the couch to 5k program) in July, it took me 3 months to lose 7lb - I didn't really change my eating habits (I certainly wasn't counting calories), but the weight came off slowly but surely, and I was able to maintain that weight for a 4 month period where I didn't work out (bad back, pregnant wife, life, etc). So a few weeks ago I went back to the gym and started over, but also started a weight program which has been built up to about 8 exercises since then. In the last few weeks I've lost about 4lbs - given my calorie target of 1200, is it likely that the weight loss is actually just water? Since I wasn't watching my calories when I lost weight the first time, that does seem to suggest that.

So, really, what MFP suggests for my calorie target is crap, right?

Why wouldn't I want to take the extreme fat loss option above? Why wouldn't I want to lose 2lbs a week? If I am just losing water and won't see any weight loss, that's because I'm not eating enough calories and so my body thinks it's starving, is that right?

Thanks

Rozlynmac

It is confusing isn't it. Everywhere does seem to calculate slightly differently. But as you've stated, 1200 is nowhere near any of them. I think the main reason people would say not to opt for the 2lb/week option is that most people find 1. Flabby skin if you lose it too fast & 2. It's harder to keep off in the longer term, slow loss is easier to maintain because you've adjusted your lifestyle in a way that's permanently manageable rather than short term hurry and then eat more and have to re-learn so you don't gain it all again.

You could set it at the 1406 and see how you get on, it might still not be enough for you so you could increase again. Common practice appears to be slow increase of a few hundred at a time, give it a couple of weeks and then judge how it's working. You may find as you start to eat more, you get hungrier naturally. And I'd say learning to eat to your body's needs is a good thing, so feed it and pay attention to working out what's genuine 'fuel me' hunger and whats just boredom/stress/habit 'I want' that needs to be re-educated.

It is hard to trust something that says eat more, but there's so much evidence on here of it working for plenty (and not for all) that it is worth a try, I was really sceptical because of not needing to lose very much and being pretty wee built. But so far it seems to be working for me, and once I'd read enough different sites I understood why they were giving the calculations they were and it was easier to go closer to them - although I'm still using the MFP value for maintenance rather than any other site, it was as much as I could convince myself to do - but that maintenance figure is making me lose 1lb/week, so I'm happier still to trust the higher values and not force a low calorie intake on myself in desperation.

Rumik

Thanks again for all the advice. I'm going to increase my daily target to 1600 and see how I get on. If I start gaining weight then I can always drop it back down again