Netting 1200???

Mollie007

Hey. This may seem like a ridiculous question, but I only recently started working out. I eat 1330 calories/day. Last week I went to the gym 5 days out of 7 and really worked hard. I did some classes and the elliptical and was sweating big time! I didn't weigh in all week and I didn't go over my calories. At the end of the week, I weighed in and lost exactly 2 pounds. Admittedly I was bummed. I thought that staying in my calorie allotment in conjunction with going to the gym 5 times would have made me lose a little more than 2 pounds. Yes, a loss is a loss. blah blah blah. I know. And I am happy about it, but still discouraged. I read recently on another topic several people talk about make sure they net 1200 calories. I eat between 1200 and 1330 calories because I knew you weren't suppose to eat less than 1200. However, even when I add in my exercise, I don't 'eat' those calories, because I thought - why eat more calories and have to burn more? So in looking back, sometimes I'm only netting like 800, even though I eat my 1300. Why do I have to net 1200? Why not just eat 1200 calories and not work out? Does it make sense what I'm saying?? Does anyone have any advice for me?

nikkishai

I understand what you're saying. I was stubborn to the science behind eating exercise calories back too. I figured that a higher deficit would equate to faster weight loss, but I got it wrong. It helps to first differentiate losing "weight" and losing "fat". When I started working out, I had a higher body fat percentage, so a "healthy" calorie deficit was ok (healthy based on what's recommended in your goal calculation). BUT, once you start working out, you build muscle. Eating your workout calories basically "feeds" your muscle, which maintains your metabolism and allows your body to burn "fat".

I like analogies, so maybe this will make some sense. Let's say you have $3500 of credit card debt, and you want to pay it off. Sure, you could put your entire paycheck on your credit card payment, and your balance would immediately go down. But, you failed to allocate your rent, utilities, car note, groceries, etc. You end up using your credit card just to make ends meet and you end upnrit back where you started. The better approach would be to pay your living expenses, reduce the frivolous expenses and use that to pay down your debt. That way, you can still maintain your lifestyle while reducing your debt.

Bottom line, let your calorie deficit in your goals be the only deficit and meet your NET goals as closely as you can.

Eating too few of calories and not eating your NET calorie goal is overkill, and will lead to a stubborn plateau.

jzammetti

^^^^^
What she said.

AmyRhubarb

A 2lb loss in one week is awesome! You should not be discouraged by that!

As for the net calories - I'm a big believer in eating back your exercise cals, especially if you're set at 1200-1300 or so. A lot of people say netting below 1200 is bad (I agree!), but I make sure I never net below my BMR (around 1430). BMR is the amount of calories your body goes through just existing in a comatose state - any daily activity and exercise as well requires more fuel to keep yourself going.

Yes, you could eat just 1200 calories a day and not exercise and you would probably lose weight, but to loosely quote another member's post I saw the other day, diet without exercise can take you from a big bowling ball to a smaller bowling ball - you drop weight, but more than likely your shape doesn't change. Exercise helps the body shed fat and hopefully build in some lean muscle, making your body firm and fit, rather than just smaller but still soft.

Anyway - as far as eating too little- do it for a length of time and you're likely to find that eventually your weight loss stalls, you lack energy for your workouts, and you end up with a case of the "hangries" - a bad attitude because you're hungry! Plus, not fueling your body for the demands you put on it gives it a reason to store fat. Don't give it a reason to do that - food is fuel, good healthy foods with balanced proteins, carbs & healthy fats.

Check out this topic: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Great info in there about fine tuning all your numbers and setting good sustainable goals to get the healthy fit body you want!

tjlightbulb

I LITERALLY am going through the same thing! I was working out extra hard at the gym and even one day i netted only about 600 cals. which obv i know now is DANGEROUSLY low! I just recently adjusted my cal intake to 1500 after doing the BMR calculator becasue my weight loss has stalled for the past few days and I was worried.

windycitycupcake

the key is consistency, just got to be patient. if every week is like this past week the pounds will come off.

i wouldn't really aim for losing more than 2 pounds per week, i don't think thats healthy. most people only lose one so you are doing well.

sugarbomb83

Losing 2 lb in a week is A LOT! There is no reason to be disappointed with that. I think it is unrealistic to lose more than that in a week. I aim to lose 1/2 - 1 lb per week. Losing weight takes a lot of patience and hard work and consistency. I put on weight over 6 months to a year and expect it to take at least that long to lose it.

Mollie007

Thanks for the input, everyone! I'll make sure my net is at least 1200. Right now it's 156! Ugh. The analogy and the link were very helpful!

DopeItUp

I would happily strangle everyone in this thread to lose 2lbs in a week.

kareinlib

Two pounds in a week is ideal! Weight loss is a slow process, and believe me, I know so well what it's like to be impatient. But there's a reason that the most you can set your weight loss as on MFP is 2 pounds a week.