ITT: Ask me anything about losing weight.. (part 2)

Sublog

It's been a few months since I started and subsequently abandoned the old thread and I guess in the spirit of SS, I'm going to do another round of Q/A's in his honor!

(Original Thread)
http://www.myfitnesspal.com/topics/show/561900-itt-ask-me-anything-about-losing-weight?

So, without further ado here it goes.

I've lost a ton of weight, spent a lot of time learning (self taught) about nutrition and fat loss. I've decided that I would start a thread to answer questions about weight loss.

Please expect science based answers mixed with a little of my own personal experience. No, I'm not a doctor, a personal trainer, or a nutritionist! HOWEVER, I've spent a lot of time researching those who are, and my collective outlook on diet/weight loss and nutrition is formulated over my 2 + years of experience of losing weight/gaining muscle and dieting and researching other people's work.

So ask away and I'll try to help answer. I obviously don't/won't have all of the answers, but I will try to help those who don't want to start their own threads.

Debbe2

Did you find when you were losing that you steadily lost or was there times of loss and other times of weight stability but body recomp?

Sublog

Did you find when you were losing that you steadily lost or was there times of loss and other times of weight stability but body recomp?

My weight loss was incredibly linear. I never experienced a plateau. However, when I hit my lowest weight in the fall of last year, I realized I didn't have the muscle mass to get as lean as I wanted, so I had to gain some muscle to achieve the body I wanted.

DetroitKilljoy

Where is the first part of your body which you started losing weight? What's your diet and exercise routine now?

Sublog

Where is the first part of your body which you started losing weight? What's your diet and exercise routine now?

The first parts of your body which you will see the most visual progress is the parts of your body which is already the leanest. For me, it was forearms and legs.

Sorry, I forgot to answer the 2nd part of your question.

My workout routine is a custom one I do.
M/W/F/Sat - Pull/Press/Legs/shoulders/press & abs
Tue/Thur/Sun - I do cardio
Diet is IIFYM, 2800 calories per day (40/35/25) - carbs/protein/fats)

Debbe2

We're there foods you limited or stayed clear of while losing? Or were you primarily concerned with calorie and macro #'s?

aliric

When you were losing weight did you ever take a free day and eat whatever? And if so, did you gain any?

Sublog

We're there foods you limited or stayed clear of while losing? Or were you primarily concerned with calorie and macro #'s?

Concerned with finding a sustainable diet consisting of foods I enjoyed eating. I just avoided foods I couldn't fit into my diet.

Tried to create a diet that had lots of nutritious foods, but I also had to make room for my beloved ice cream every day!

TheRealParisLove

How do you know when you are done losing and need to work on increasing muscle mass/ strength?

Sublog

When you were losing weight did you ever take a free day and eat whatever? And if so, did you gain any?

Not really. I rarely ever cheated. Never felt the need to because I never felt that deprived. I just fit foods into my diet if I wanted something specific. But yes, increased sodium/carbs will lead to increased in water weight the following day. I tracked my weight daily for 2 years.

fromaquasar

I am doing my first true bulk/cut cycle - I have one more month for a 3 month bulk and then was going to cut for 3 months. This is sort of an arbitrary amount of time. Based on my stats (5"4, 138 lb, 24, female) does this seem right? Is there a formula for this or is it more a trial and error thing?

olong

How do you know when you are done losing and need to work on increasing muscle mass/ strength?

Ditto.... I originally intended to lose about 30lbs... I've lost nearly 40lbs and don't know whether I should stay where I am (about 148lbs-150lbs and happy to be here!!!) or whether the next 5 lbs will be worth it. Or stay here and tone/define.

Sublog

How do you know when you are done losing and need to work on increasing muscle mass/ strength?

This was a tough one. There comes a point where you experience diminishing returns. I was 171 lbs last fall, but I still needed to get leaner to tighten up some stubborn fat on my waistline despite the fact, I was <10% body fat. I simply realized that I was too skinny and I didn't have the mass to cut down to any further level of leanness. It was something I wrestled with for a while before I started my first bulk early this year.

jvhall83

Everyone has explained it over and over...so im a bit ashamed to say that im still confused. I started dropping weight and then i found out that I should be no less than my BMR which MFP says 2400 and other places roughly 2100. If you could just run down what was successful for you in regards to this...that would be great. What foods...how much of a caloric deficit did you use? I'm currently programmed for MFP to lose 1 pound a week which does have me under my BMR. It has me at 1700 calories. If you can offer some insight into this...that would be great...I really want to get back on the right track of shedding pounds. By the way i exercise 4-5 times a week burning on average 450 calories...thanks

kee249

I am new at this weight lost journey and have just started to track my calories. I started out on MFP and the website assigned me 1720 calories a day. I followed this for a day or two and then after reading posts on the website, I decided to follow the post that required me to calculate my TDEE. I am 320lbs, 5'7 and I just started working out 4 times a week doing aqua aerobics, aqua kickboxing, light lifting, treadmills and the bike. When I calculated my TDEE it gave me 2400 calories. So I changed my MFP calories from 1720 to 2400. I feel like this is a lot of calories and I have a hard time finding ways to get all these calories in. I find myself eating when I am not hungry just to get all the calories in. I don't eat back my exercise calories since I am following the TDEE number of 2400. Am I doing this right? or should I go back to the 1720 calories MFP gave me and eat back my exercise calories.

I am very confused at what I am doing; however, this is my first week and I have lost 6lbs in 1 week. Is this a healthy weight loss. PLease help. Thanks.

kee249

@ JVHall83 Don't feel bad........I still don't get it either. I'm still confused myself and i read it over and over again.

Sublog

I am doing my first true bulk/cut cycle - I have one more month for a 3 month bulk and then was going to cut for 3 months. This is sort of an arbitrary amount of time. Based on my stats (5"4, 138 lb, 24, female) does this seem right? Is there a formula for this or is it more a trial and error thing?

I'm not sure about women, but for men its generally advised to cap your bulk at around 15% body fat. I do recall a number in an article I read, but I can't recall off the top of my head. Generally, you want to start pretty lean so you can sustain the gains until you get to maximize the amount of time you can bulk without getting overly fat.

I gained 16 lbs in the past 3 months and I can still fit into my size 31 jeans at 14% body fat.

dawnemjh

If you hit a plateau how do you know if you should be eating more or less? In other words, if I am sustaining 500-1000 cal deficit for over a year and still not losing, should I eat more, or go even lower???

tobnrn

Just wanted to say you are awesome and thanks for all your help in the past. :drinker:

jvhall83

@ JVHall83 Don't feel bad........I still don't get it either. I'm still confused myself and i read it over and over again.

Thanks I was just about to say the same to you. I just want to figure out what works and make it happen so I can achieve my goals. Hopefully we can get the answers that we are seeking. People make it seem like its so easy to understand however its just not clicking for me for one reason or another...

Sublog

Everyone has explained it over and over...so im a bit ashamed to say that im still confused. I started dropping weight and then i found out that I should be no less than my BMR which MFP says 2400 and other places roughly 2100. If you could just run down what was successful for you in regards to this...that would be great. What foods...how much of a caloric deficit did you use? I'm currently programmed for MFP to lose 1 pound a week which does have me under my BMR. It has me at 1700 calories. If you can offer some insight into this...that would be great...I really want to get back on the right track of shedding pounds. By the way i exercise 4-5 times a week burning on average 450 calories...thanks

Basically, I ate below my BMR for a long time and it had no ill effect on me. Typically speaking aim for about 1% weight loss per week max.. If you're 300lbs, you can easily drop 3 lbs a week safely. Eat a high protein diet and do resistance training. Adjust your calorie intake up or down based on your results!

Sublog

I am new at this weight lost journey and have just started to track my calories. I started out on MFP and the website assigned me 1720 calories a day. I followed this for a day or two and then after reading posts on the website, I decided to follow the post that required me to calculate my TDEE. I am 320lbs, 5'7 and I just started working out 4 times a week doing aqua aerobics, aqua kickboxing, light lifting, treadmills and the bike. When I calculated my TDEE it gave me 2400 calories. So I changed my MFP calories from 1720 to 2400. I feel like this is a lot of calories and I have a hard time finding ways to get all these calories in. I find myself eating when I am not hungry just to get all the calories in. I don't eat back my exercise calories since I am following the TDEE number of 2400. Am I doing this right? or should I go back to the 1720 calories MFP gave me and eat back my exercise calories.

I am very confused at what I am doing; however, this is my first week and I have lost 6lbs in 1 week. Is this a healthy weight loss. PLease help. Thanks.

Its very normal to lose a lot of weight at first. This is mostly water weight. Just keep at it for 3 weeks straight before making any changes to your diet or routine.

Perfectdiamonds1

I have lost 42 pounds since April 15, 2012. But I do beat myself up althought the lost is very good. I think I'm just worried about my stomach and not enough progress there. I started doing lifting on Saturday and I'm wondering will I see a diffence in about 30 days? I'm doing mostly ab crunches, back, and arms.

I still want to go down at least 25 more pounds. I was so surprise at the 42 pound lost in 4 months. LOL. I really had a goal of December 2013. I'm really ahead of the goal I set for myself.

Sublog

If you hit a plateau how do you know if you should be eating more or less? In other words, if I am sustaining 500-1000 cal deficit for over a year and still not losing, should I eat more, or go even lower???

To be honest with you if you've been maintaining the same weight for a year, you don't have a 500-1000 calorie deficit.

First thing, go to doc, get physical. Ensure bloodwork and thyroid output is fine
2nd, re-evaluate the way you workout/count calories/weigh food/count workout calories.

Something is wrong with something above.

Sublog

Just wanted to say you are awesome and thanks for all your help in the past. :drinker:

Thank you!

Sublog

I have lost 42 pounds since April 15, 2012. But I do beat myself up althought the lost is very good. I think I'm just worried about my stomach and not enough progress there. I started doing lifting on Saturday and I'm wondering will I see a diffence in about 30 days? I'm doing mostly ab crunches, back, and arms.

Congrats on the weight loss thus far! The stomach is a place where many people have issues with. With that being said, you need to figure out a better workout routine. Work your entire body! Doing crunches doesn't shrink your belly fat! 30 days you can make progress toward a better looking stomach, but don't expect 6 pack abs in a month.

dawnemjh

If you hit a plateau how do you know if you should be eating more or less? In other words, if I am sustaining 500-1000 cal deficit for over a year and still not losing, should I eat more, or go even lower???

To be honest with you if you've been maintaining the same weight for a year, you don't have a 500-1000 calorie deficit.

First thing, go to doc, get physical. Ensure bloodwork and thyroid output is fine
2nd, re-evaluate the way you workout/count calories/weigh food/count workout calories.

Something is wrong with something above.

I have had bloodwork, everything is fine. According to my bodymedia I burn average 2500-3000 cals perr day, and take in anywhere from 1700-2200 per day gross.. I weigh my food/portions and count everything. I workout 6 days per week and I lose and gain the same few pounds. I will lose a pounds, then gain 2, then lose 3 then gain 2 then lose 1 then gain 5 etc etc

Perfectdiamonds1

Congrats on the weight loss thus far! The stomach is a place where many people have issues with. With that being said, you need to figure out a better workout routine. Work your entire body! Doing crunches doesn't shrink your belly fat! 30 days you can make progress toward a better looking stomach, but don't expect 6 pack abs in a month.

No I know not to expect a six pack, but some progress. I'm doing the Elliptical for 30 to 60 on my day when I get off work and on Saturdays morning for 60 to 90 minutes. Since I just started the strenght training on Saturday I plan on incorporating that in 3 times per week. What you think. Thank you so much for your help

Sublog

If you hit a plateau how do you know if you should be eating more or less? In other words, if I am sustaining 500-1000 cal deficit for over a year and still not losing, should I eat more, or go even lower???

To be honest with you if you've been maintaining the same weight for a year, you don't have a 500-1000 calorie deficit.

First thing, go to doc, get physical. Ensure bloodwork and thyroid output is fine
2nd, re-evaluate the way you workout/count calories/weigh food/count workout calories.

Something is wrong with something above.

I have had bloodwork, everything is fine. According to my bodymedia I burn average 2500-3000 cals perr day, and take in anywhere from 1700-2200 per day gross.. I weigh my food/portions and count everything. I workout 6 days per week and I lose and gain the same few pounds. I will lose a pounds, then gain 2, then lose 3 then gain 2 then lose 1 then gain 5 etc etc

My guess is that you're eating more calories than you think. And unless you're pretty active, that's a fairly high TDEE for a woman. All of these devices that estimate our TDEE's are simply using formulas to predict, and they could have a margin of error.

Do you weigh your foods with a food scale down to the gram? Do you eat back your exercise calories? Do you double check your math to ensure your macros and calories are correct?

Sublog

Congrats on the weight loss thus far! The stomach is a place where many people have issues with. With that being said, you need to figure out a better workout routine. Work your entire body! Doing crunches doesn't shrink your belly fat! 30 days you can make progress toward a better looking stomach, but don't expect 6 pack abs in a month.

No I know not to expect a six pack, but some progress. I'm doing the Elliptical for 30 to 60 on my day when I get off work and on Saturdays morning for 60 to 90 minutes. Since I just started the strenght training on Saturday I plan on incorporating that in 3 times per week. What you think. Thank you so much for your help

Your stomach will shrink with continued weight loss. You cannot spot reduce fat. Continue to lose weight and belly will continue to go away.

dawnemjh

If you hit a plateau how do you know if you should be eating more or less? In other words, if I am sustaining 500-1000 cal deficit for over a year and still not losing, should I eat more, or go even lower???

To be honest with you if you've been maintaining the same weight for a year, you don't have a 500-1000 calorie deficit.

First thing, go to doc, get physical. Ensure bloodwork and thyroid output is fine
2nd, re-evaluate the way you workout/count calories/weigh food/count workout calories.

Something is wrong with something above.

I have had bloodwork, everything is fine. According to my bodymedia I burn average 2500-3000 cals perr day, and take in anywhere from 1700-2200 per day gross.. I weigh my food/portions and count everything. I workout 6 days per week and I lose and gain the same few pounds. I will lose a pounds, then gain 2, then lose 3 then gain 2 then lose 1 then gain 5 etc etc

My guess is that you're eating more calories than you think. And unless you're pretty active, that's a fairly high TDEE for a woman. All of these devices that estimate our TDEE's are simply using formulas to predict, and they could have a margin of error.

Do you weigh your foods with a food scale down to the gram? Do you eat back your exercise calories? Do you double check your math to ensure your macros and calories are correct?

Thank you for the feedback.
The bodymedia is supposed to be 95% accurate and it corresponds to burns I get with my HRM as well. I do weigh on a digital scale using grams. I hadnt been eating back exercise cals then I did. Tried changing things up with macros and that didnt seem to change anything

I dont think 2500-3000 is high for a woman. there are quite a lot of people on this site (2 groups 'eat more to lose' and women eating 2000 cals per day ) and most of those ladies are all shapes and sizes and losing eating quite a bit.

Anyway thanks for the feedback!