Weight loss, net calories and BMF

realmaverick

Good morning MFP. I'm fairly new to MFP and enjoying it so far, but I would like to ensure I'm maximising my weight loss.

I understand how the net calories work, but to lose maximum weight, should I definitely be eating back 100% of calories I burn, during exercise?

I keep reading about BMF, but nobody ever bothers to explain what that means, it's almost like people are talking in code half the time, which isn't helpful to the new comers.

What is BMF? How does it work?

Any advanced tips for maximising my weight loss?

Thanks a lot.

bhankiii

I eat what I eat. I have a low calorie goal (1530 calories) so I exercise more to make sure my net calories stay below this, rather than eating more to make sure that I my exercise doesn't bring me below my goal.

Also, calories burned during exercise is hardly an exact science, whereas calories in what you eat is much more likely to be accurate. So, I err on the side of fewer calories.

No one can answer your question, only tell you what has or hasn't worked for them - every body is different. This seems to work well for me. My advice is to choose a strategy and try it out for a few weeks. Then switch it up for a few weeks more. Track your progress and see which works the best for you.

realmaverick

Thanks, ATM I am also eating whatever I want. Not clean. First I want to get my calories under control, before I tackle the whole clean eating thing, as I know I'll cave trying to live off a Paleo type diet.

My calorie goal is currently 1240 calories. I try to burn at least 500 calories a day, as only eating 1240 is difficult, the extra 500 make it much more manageable.

You're right, that what works for one, might not work for everybody. So I'm definitely open to new ideas as I feel I'm losing too slowly atm.

bhankiii

Thanks, ATM I am also eating whatever I want. Not clean. First I want to get my calories under control, before I tackle the whole clean eating thing, as I know I'll cave trying to live off a Paleo type diet.

My calorie goal is currently 1240 calories. I try to burn at least 500 calories a day, as only eating 1240 is difficult, the extra 500 make it much more manageable.

You're right, that what works for one, might not work for everybody. So I'm definitely open to new ideas as I feel I'm losing too slowly atm.

Yes - at that low a calorie goal I would definitely eat those exercise calories back. I'm not hard core paleo, but I love my Paleo Comfort Foods cookbook just because it's clean, and has recipes for lots of things you normally would have to give up on a clean diet - like mayonnaise.

beckydunks

realmaverick- your calorie intake is far too low! how are you surviving on 1240 calories a day? I struggle with my calorie intake which is 1440

Remember men are supposed to have 2500 calories, so even if you eat 2000 a day and have a deficit of that every week, you'll lose weight

Bobby_Clerici

Welcome to MFP; this is a great place to get results on the road to health and fitness.
Losing fat is actually very simple but just hard work.
This is how MFP works
http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
And Tips for Newbies
http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
Just get started by going into settings to Update diet/fitness profile.
Set your goals for 1 lb weight loss per week.
NO MORE!
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.

You have many people here ready to lend support, answer qustions and discuss any challenges.
You can do this.

All Is Possible!

Poods71

realmaverick- your calorie intake is far too low! how are you surviving on 1240 calories a day? I struggle with my calorie intake which is 1440

Remember men are supposed to have 2500 calories, so even if you eat 2000 a day and have a deficit of that every week, you'll lose weight

This.

I was eating 1,200 but eating back exercise calories and I am a 5' 2" female. I have recently upped my calories to 1,400 and will still eat back exercise calories and don't seem to be firing on weight (hoping I will lose more but have to wait and see how that works out).

I would definitely eat back your exercise calories and maybe consider upping your calories aswell. We all want to lose as quickly as possible but it's best to do it a bit slower and healthier.

yarwell

BMF is Body Media Fit - a gadget

http://www.bodymedia.com/Products/Learn-More/What-is-BodyMedia-FIT

JeSuisPrest

Welcome to MFP; this is a great place to get results on the road to health and fitness.
Losing fat is actually very simple but just hard work.
This is how MFP works
http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
And Tips for Newbies
http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
Just get started by going into settings to Update diet/fitness profile.
Set your goals for 1 lb weight loss per week.
NO MORE!
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.

You have many people here ready to lend support, answer qustions and discuss any challenges.
You can do this.

All Is Possible!

This and check out the groups "Eat More to Lose Weight" and "Fuel the machine"....lots of great info to be found there!

marie_cressman

Welcome to MFP; this is a great place to get results on the road to health and fitness.
Losing fat is actually very simple but just hard work.
This is how MFP works
http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
And Tips for Newbies
http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
Just get started by going into settings to Update diet/fitness profile.
Set your goals for 1 lb weight loss per week.
NO MORE!
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.

You have many people here ready to lend support, answer qustions and discuss any challenges.
You can do this.

All Is Possible!

This man knows his stuff. Just sayin'.

I would say you're probably eating too few calories. As a female, I should be eating less than you in order to lose weight. I eat 1800 calories a day and I'm maintaining/losing slowly (some weeks, i lose and some i don't, but i'm only 23lbs from my goal weight so i expected my losses to slow down the closer I got.)

basillowe66

I think you can OVERTHINK this too much. If you are eating smarter, that is less calories and excersizing more you are going to lose weight. For me it was hard to see the change in the 1st month or so then I began to see a change. I weigh myself every Monday after my run and wear the same clothes to weigh in.I'm about half way where I want to be. I'm down 20lbs and want to lose another 20. I don't think there is a rushe, you have to commit to a life change. I'm 76 and so far have been accomplishing my goal!

Good luck!!!

Basil

helenlp83

I think you're making the same mistake I did. I filled in all my info and said I wanted to lose 2lb a week (which everyone tells you is a healhty weightloss) that gave me 1200 cals a day to live off of. It was far too low for me. I went onto tools and worked out my BMR (the amount of cals your body needs to survive/live a day doing nothing but breathing) and it was just over 1500. I changed my goal settings to lose 1lb a week which reset my daily cal goal as 1500 and lo and behold I lost 2lb that week. Make sure you're eating enough cals and you do exercise. I don't eat completely clean but I now have my portion control under control. Baby steps is good

ericlws66

Great info in here guys!

realmaverick

Thanks a lot guys.

1240 calories does feel like too few. But then I want to lose weight as quickly as possible, the excess weight drives me insane.

From the advice here, I am considering changing my weight loss to 1lb and see if that effects my loss.

At the moment, I'm actually going around in circles, I seem to lose a bit, put it back on and so forth, it's just not coming off.

I'm not eating clean, mainly because I can't, I have the most ridiculously fussy palate. But I am sticking to my calorie goals. Once I've got my loss under control, I'll try to eat cleaner but atm, this is difficult enough as it is.

I'm exercising quite a lot, roller blading, walking and swimming. It's frustrating to know how much effort I'm putting in and yet not really seeing results.

Thanks for all the awesome answers.

bhankiii

Thanks a lot guys.

1240 calories does feel like too few. But then I want to lose weight as quickly as possible, the excess weight drives me insane.

From the advice here, I am considering changing my weight loss to 1lb and see if that effects my loss.

At the moment, I'm actually going around in circles, I seem to lose a bit, put it back on and so forth, it's just not coming off.

I'm not eating clean, mainly because I can't, I have the most ridiculously fussy palate. But I am sticking to my calorie goals. Once I've got my loss under control, I'll try to eat cleaner but atm, this is difficult enough as it is.

I'm exercising quite a lot, roller blading, walking and swimming. It's frustrating to know how much effort I'm putting in and yet not really seeing results.

Thanks for all the awesome answers.

What is it that you like to eat that you don't think you can get clean?

ElizabethRoad

realmaverick- your calorie intake is far too low! how are you surviving on 1240 calories a day? I struggle with my calorie intake which is 1440

Remember men are supposed to have 2500 calories, so even if you eat 2000 a day and have a deficit of that every week, you'll lose weight

Really, you think there's a generic number of calories that works for all men regardless of their size or activity level?

beckydunks

Realmaverick- I would try going for a 1lb a week, rather than a quick fix, as the weight i more likely to creep on

Elizabethroad - I was making the point that men should be eating for calories than women, obviously you have to take into consideration size and activity level. Next time dont be as keen to jump down my throat