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MyFitnessPal Community

Doing It Right?

enchantedbunny

Hi everyone!

I know there are countless posts from people asking about their specific situations, but I've found myself in need of similar advice and would appreciate any you could offer. I didn't want to post this on the main forum to avoid the "you don't have to lose anything" drivel.

My Stats:
- 5'3"
- 23 years old
- Currently 116 lbs, goal weight 110 lbs, started around 118-120 lbs
- Desk job / sedentary
- BMR (according to MFP): 1,250/day
- TDEE (according to http://www.fitnessfrog.com/calculators/tdee-calculator.html): 1,609/day

When I started MFP, I stuck with the "magical" 1,200 number given to me for 1lb/week but quickly realized that it's ridiculously low, especially for such a small loss goal. A few weeks ago I "upped" to 1,300/day (0.5lb/week). I initially gained just about everything I "lost" and have since been losing weight at a slower but probably more sustainable rate. Am I doing this right, numberswise?

Also, when you have a goal like this, how do you know if it is a "real" loss or if it's just fluctuation? Or do you just keep at it and get over the number on the scale?

Many thanks in advance!

Replies

jsapninz

First of all, 1,200, while it may be to low of an INTAKE, is often times NOT too low of a NET. For example, if you are just eating 1,100 cals a day for an extended time that probably isn't good, but if you are eating 1,400 and working off 300 cals to get to your 1,100 cals, that is perfectly FINE. There is ALOT of mis information out there on MFP about the "dangers of slowing your metabolism, etc", but bascially it comes down to when you are a shorter female who doesn't have alot to lose you are proably going to have to net below 1,200 to see any measurable weight loss. I have seen people say "oh no you should only cut 10-15% of your TDEE to get a safe loss," but when you are already in the healthy range that small of a cut can mean you would be losing like 1 lb every 8 weeks, which is unreasonably slow.

A good rule of thumb to keep in mind is your loss per week. If you had your goal at 1,200 and you were losing at 1 lb per week, that is a healthy weight loss rate so you could probably keep it at that and be just fine. But remember to include exercise in your routine (using a Heart Rate Monitor to be accurate ideally) and eat them back so that you are actually taking in more calories than just the 1,200 so you have a chance to get all your vitamins and minerals. It's also about how diligently you can stay at your goal, don't set one that is too low for you to follow every day.

Especially if you weigh yourself every day, your weight will fluctate based on your water weight, time of the month, sodium intake the last day, etc. You know it's a real loss if you are logging it every day and you start to see a trend downwards in your weight. I just take it by how frequently I see a new weight low ( although you will bounce up a bit the next day). So from new low to new low, you can see the trend.

enchantedbunny

Thanks, jsapninz! I really appreciate your input. You're absolutely right -- I'm all-around smaller and don't have much to lose, so I'd have to net below 1,200 to see any difference. Makes sense. Also means I should get off my lazy butt and exercise more, rather than just depending on counting calories

Thanks again!

jsapninz

Also means I should get off my lazy butt and exercise more, rather than just depending on counting calories

^This!! Us skinnier girls have to work a bit harder at it to lose but still eat enough to stay healthy. It sucks but we really can't complain much!

Hop to it!

You're welcome and good luck!!:flowerforyou:

amysj303

I know exactly how you feel, I was the same! 118 and wanted to get to 110, but I got there and I looked exactly the same. I realized that I didn't care about the number on the scale, I want a flat belly. Well, I'd like to reveal abs... But anyway, I have decided to take a different approach. I am currently trying to build muscle and then go through a phase of cutting fat. I don't know what I will weigh when I am done.
There is a lot of information on a "recource" thread in this group. It is very hard to lose the last 10 lbs, your body tries very hard to hold onto a layer and other mechanisms work against you. I'll admit, when I got down to 109 it was pretty much diet alone. But some have had good results with intermittent fasting, high intensity interval training, eating cleaner, etc.

enchantedbunny

Thanks for your input, asjerven! Same here actually -- the number isn't really a big deal for me since I'm working on getting a flat stomach as well. I'll look into that thread you mentioned. Appreciate the tips!