cant fuction on the calories recommended

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Replies

  • All_Mimsy
    All_Mimsy Posts: 49 Member
    I also try to get the most "bang for my buck" with the foods I eat. I try to eat a lot of fiber, protein, healthy fats (ie., not saturated or trans), and carbs from whole grains/fruits/veggies/legumes. I've slightly changed the way I eat some of my favorite foods. For example, I eat whole wheat pancakes instead of traditional buttermilk pancakes. I only eat natural peanut butter (ie., no added oils or sugar). When I eat cream of wheat, it's always the whole-grain version. I've replaced jelly on my peanut butter sandwiches with whole fruit (bananas or strawberries)--it's yummier, more nutritious, and WAY more filling. There are all kinds of tweaks you can make to your meals to make them more nutritious and satisfying. Good luck!
  • Short and simple. Exercise more and you'll be able to eat more and still lose weight.

    Oh and eating back all your exercise calories or not will depend on your own body and how it reacts to it. Most times I eat back a very small amount of my exercise calories. So far so good.
  • joannezuk
    joannezuk Posts: 153 Member
    diary open only three days in it though cuz im new but i think im gunna add 250 extra and work my way down

    You are eating high calorie low nutrient foods all the time. For example:

    Lean Cuisine - Pepperoni Pizza, 1 Pizza (170g)
    Replace with:
    1 Whole Wheat Pita, 1/4 C Mozzerella, 1/4c Pizza Sauce, 2c of veggies

    Pbj - Pbj, 1 Sandwich
    Replace with:
    Apple and 2tbs Peanut Butter with 1tbs Water (PB and Water for 30 Seconds).

    I 100% agree. Those Lean Cuisine items are high in calories (and probably sodium), but they don't tend to have much to keep you going. You can make your own - spaghetti and meatballs, lasagna, pesto pasta with veggies and chicken. Just measure your ingredients, use the Recipes tool to figure out calorie content, and package and freeze them in individual serving containers. Way cheaper, and you can load them full of veggies to give you more bulk with less calories!
  • bigd65
    bigd65 Posts: 171 Member
    A safe area to be in would be 20-35% less of your TDEE to lose weight.

    Here's a simple calculation.
    Estimated TDEE = Multiply your weight in lbs x 15.
    To lose weight = Subtract 20-35%
    Follow plan for 3 weeks.
    Adjust accordingly.

    Example:
    Assuming you're 143 lbs.
    Estimated TDEE = 143 x 15 = 2145
    20% of 2145 = 429 --> 2145-429=1716 (0.86 lbs per week)
    35% of 2145 = 751 --> 2145-751=1394 (1.50 lbs per week)
    In this example to lose weight, eat between 1400-1715 calories.

    MFP doesn't use percentages. They base their loss by lbs per week.
    3500 calories = 1 lb. 3500/7 = 500 calories per day
    7000 calories = 2 lb. 7000/7 = 1000 calories per day
    2145-500 = 1645
    2145-1000 = 1145
    As you can tell, using poundages for a person with such a low TDEE wouldn't be a great idea, because a 2 lb loss per week is detrimental for a person with such a low TDEE.

    If you had a higher TDEE of 2700, it would be fine to subtract 500-1000 calories per day.
    2700-500=2200
    2700-1000=1700

    But a better way, would still be to use the 20-35%.
    20% of 2700 = 540 --> 2700-540=2160 (0.72 lbs per week)
    35% of 2700 = 945 --> 2700-945=1755 (1.25 lbs per week)
    In this example to lose weight, eat between 1750-2150 calories.

    ****The important thing with all of these calculations is they are estimates.
    ****It doesn't really matter what numbers you pick.
    ****Pick a number and stick with it for 3 weeks.
    ****Based off your RESULTS, either increase or decrease.

    ****If after 3 weeks, your average weekly fat loss was:
    --Less than 1 lb/wk -->Reduce your calories by 10%
    --1-1.5 lbs/wk --> No Change
    --2+ lbs/wk -->Is there performance loss?-->No (no change), Yes (Increase calories by 10%)

    ^^^^^^ This should be a must read before you can sign up to MFP. Thank you for taking time to post it. I think this information would help a lot of people
  • jetabear10
    jetabear10 Posts: 375 Member
    Up you calories by 100 each day until you aren't starving anymore...I was having the same problem until I spoke to my trainer at the gym. She said 1200 is too low for someone who is exercising and that I should be at least 1400 cals on days I don't work out. When you work out you should be eating back most (if not all) of the calories otherwise you are starving the weight off and might actually end up gaining weight (which happened to me)

    Eat more and lose the weight the proper way (which is unfortunately slower than we would all like) but it will stay off forever.

    Good luck! (I currently eat about 1300 - 1400 on days I don't work out and eat back the calories I 'earn' when I do work out)

    I am happy to say I have been losing the weight again instead of gaining too!
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