Question for those who eat more

marie_2454

I weighed in this morning for the first time since mid-March and I weighed the same...168.2. (I'm 5'9 if that matters.) Granted I haven't been super consistent eating well and exercising, but for the last 2 weeks (except for last Fri-Sun for my birthday- way too much bad food and way too much alcohol) I've been eating at my BMR (1,560) and walking/ jogging M-F and eating most of those exercise calories back (I don't have an HRM and I've been using my nike + fitness thing on my ipod). I'm planning on starting to add in weight lifting today or tomorrow as well. Anyways, should I keep doing what I'm doing and eat most of my exercise calories back and just give it more time? Or should I stop eating them back? I really like the concept of eat more to lose because I don't want to get to my goal weight and have to maintain at 1,600 or something. Maybe I should only eat half back? I know it's only been 2 weeks and that I really messed up last weekend, but some advice would be great.

Also, from mid-March to about 2 weeks ago I just had my calories set around 1,350 and on the (very few) days I exercised I wasn't usually eating those extra calories back. I also had way too many cheat meals/ days.

Yanicka1

You should start by being consistent first.

Put your weight loss at half a pound a week

Eat 75% of your exercise calories.

Do that day in day out for 4 weeks

Then if your weight still won't move time to try something else

marie_2454

I just changed my goal calories to lose 1/2 pound per week, which sets my calories at 1,730 instead of 1,560. I'm honestly a little scared to eat that much plus 75% of my exercise calories back, but I'll give it a go. I'm going out of town in a little over 4 weeks, so I'll re-evaluate then. Thanks for the tips!

Yanicka1

Don't be scared.

Do you have a heart rate monitor? Or are you using MFP data?

odownz

This is one of my favorite calculators http://www.fat2fitradio.com/tools/bmr/ -

Now I am just trying to hit no more than a 20% deficit of my maintenance.

When using the calculator if you enter your weight and your goal weight also your current weight it will tell you your current maintenance requirements. So mine are around 3000 - 3200 and then I take a deficit from that 2500-2700 calories.

I just eat the same amount everyday, it's easier for me, and I figure I can maintain that for the rest of my life. Nothing crazy it's slow moving. But this time it's for life!

marie_2454

No HRM, but I've been looking into getting one. I have no idea what kind to get and what specifically makes one HRM better than another. Is there a certain brand/ model you recommend? Right now the only exercise I've been doing is some walking/ jogging and I've been using my nike+ fitness thingy on my ipod to calculate miles, pace, and calories. Yesterday I went 65 minutes for 3.5 miles (outside, semi-hilly terrain) and it said I burned 360 calories. From what I've read lately though that's probably not as accurate as I thought, but it's still less than what MFP suggested.

marie_2454

I just eat the same amount everyday, it's easier for me, and I figure I can maintain that for the rest of my life. Nothing crazy it's slow moving. But this time it's for life!

I like that last bit :happy: I'll just have to keep reminding myself that it's for life and I could definitely maintain eating this amount. Their calculations were pretty much the same as MFP surprisingly. To lose 1/2 pound per week MFP has me eating 1,730 and the sedentary activity level on that website says 1,766 and moderately active is 2,282.

12by311

No HRM, but I've been looking into getting one. I have no idea what kind to get and what specifically makes one HRM better than another. Is there a certain brand/ model you recommend? Right now the only exercise I've been doing is some walking/ jogging and I've been using my nike+ fitness thingy on my ipod to calculate miles, pace, and calories. Yesterday I went 65 minutes for 3.5 miles (outside, semi-hilly terrain) and it said I burned 360 calories. From what I've read lately though that's probably not as accurate as I thought, but it's still less than what MFP suggested.

Polars are good HRM.

However, I had a proform (only 20 bucks on sale) and it did a great job.

A good HRM will have your specific input. For example, you should be able to put in your sex, age, weight, etc. Also, it needs to have a chest strap. The ones with the watch only are crap.

neverstray

Screw the HRM, I'm getting sick of hearing that. I bought one. You know what, the MFP estimates are + or - 50 cals. Big whoop. Close enough for me. Big waste of money for me. Everyone swears by them, but I don't know if they really compare the results and see if it's providing good value. It was about $150 investment for me because I had to buy the watch and the monitor that pairs with it. I would say, save your money. But, I am value conscious that way. 50 cals off here or there, big deal. At that small of a difference, it's not worth it.

Also, since I stopped eating back exercise cals, and I just eat a consistent amount regardless of my exercise, that is another reason I am not in favor of an HRM. It's all just estimations. Calories eaten are not even close ata ll. it's just a way of measuring. Do you think ou and I burn a donut exactly the same way? Do you think everyone in the whole world burns a piece of peanut butter toast the same? No way. It's just all an big estimate. So, don't get hung up on small details.

I used fat2fit and came up with an amount. I monitor it monthly and try to make small adjustments as needed. I stick to my exercise and log it, but don't eat back my cals.

Good luck.

PLUMSGRL

Read this blog, it has a lot of good information and links for eating more:

https://www.facebook.com/media/set/?set=a.3420818833965.2145533.1074994611&type=1

Good luck on your endeavors!

MMarvelous

I use fat2fitradio.com to determine my calories as well. It is much easier for me to have a CONSISTENT target calorie goal everyday. If you are consistent, it helps you determine how to make changes to lose weight. Even if you do NOT exercise, log ALL YOUR FOOD EVERYDAY which includes the good the bad and the ugly. No one is perfect but you have to be honest with yourself about what you eat. I am HONEST w/ myself which makes me more accountable for my scale moving or NOT moving.

JaySpice

I just changed my goal calories to lose 1/2 pound per week, which sets my calories at 1,730 instead of 1,560. I'm honestly a little scared to eat that much plus 75% of my exercise calories back, but I'll give it a go. I'm going out of town in a little over 4 weeks, so I'll re-evaluate then. Thanks for the tips!

Personally, I don't think you have to eat your exercise calories when you are eating at you have calculated your TDEE and how much you want to lose. Your exercise is included in those calculations.

Diary_Queen

My HRM calculated calories were vastly different than the estimated calories by MFP and I was eating way too much when eating back my exercise calories. It had me burning nearly 1000 cals in 55 minutes of zumba. I know my butt is a huge deal to move around (pun intended), but not that huge. My HRM seemed much more accurate. That's my personal opinion and will probably be different for you since you're much closer to your goal weight than I was when I got started (my ultimate goal is to lose 180 lbs. & I'm halfway there). I do like the chest strap HRMs and found them to last longer and work more accurately than the watch only style.

I also eat all of my calories for the most part. Some nights I may go to bed 50 cals shy of what MFP sets, but I think it's pretty on target in that regard. I've had my BMR tested and it's close to what MFP estimates. I also use a FitBit and go by the numbers on there. I eat my TDEE amount - 15% and that works for me.

I also keep an eye on my protein and sodium. I lift weights at least twice a week (working toward more) and I make sure that I have enough protein to keep me feeling full and focused. I felt very mentally hazy when I was eating so many carbs.

gemiwing

1- Consistency
2- Time
3- Patience

Eat enough for a month or longer before evaluating, be consistent in eating enough and have patience when people who are fad dieting give you 'help'. Also- have patience with yourself when you have an off day- don't let it rule you.

marie_2454

I just changed my goal calories to lose 1/2 pound per week, which sets my calories at 1,730 instead of 1,560. I'm honestly a little scared to eat that much plus 75% of my exercise calories back, but I'll give it a go. I'm going out of town in a little over 4 weeks, so I'll re-evaluate then. Thanks for the tips!

Personally, I don't think you have to eat your exercise calories when you are eating at you have calculated your TDEE and how much you want to lose. Your exercise is included in those calculations.

1,730 isn't my TDEE, but the amount of calories I'd need to eat to lose 1/2 pound per week. Anywho since my usual cardio workout doesn't really burn that many calories I don't think I'll eat them back, then if I do something more active I might eat some of those back. Thanks everyone!
Oh, I'm going to (hopefully) test my BF% when I go workout today and then take my measurements tomorrow morning, then in 4 weeks I'll re-measure everything and weigh in and see what happens

JoniBologna

Screw the HRM, I'm getting sick of hearing that. I bought one. You know what, the MFP estimates are + or - 50 cals. Big whoop. Close enough for me. Big waste of money for me. Everyone swears by them, but I don't know if they really compare the results and see if it's providing good value. It was about $150 investment for me because I had to buy the watch and the monitor that pairs with it. I would say, save your money. But, I am value conscious that way. 50 cals off here or there, big deal. At that small of a difference, it's not worth it.

THANK YOU! Could not agree more!

OP, you've got some good advice here, and I think you are on the right track. Good luck to you.