Understanding calorie intake

alibisp

Hi. I'm trying to lose about 56lbs and started off with a 7lb weight loss first week, nothing second week, 1lb third week. I am eating between 1000 and 1200 calories most days, and walking, earning an extra 300 to 400 calories a day which I am not eating. I had hoped my weight loss would be quicker! Any suggestions please as to why the loss is greater? I am definitely exercising portion control! Thank you.

DaniKenmir

I dont eat my exercise calories but I do reach my 1200 goal without exercise everyday! I'm happy to go over my 1200 if I did a big workout or whatever, I lost nothing for the first 6 weeks that wasn't water weight but it's coming off now

michellekicks

Healthy weight loss is 1-2 lbs per week if you have 50 to lose. It will slow down towards the end. Don't starve yourself to lose faster. 1200 is the lowest you should probably go without being under a doctor's guidance.

Go here: http://scoobysworkshop.com/accurate-calorie-calculator/

Plug in all your information and see what it says your BMR is. That's actually a good place to set your calorie goal... or just slightly lower if you want (~50 calories or so). It will probably be over 1200.

EDIT: Just as an example, I am 37 yrs old, 5'7" and 160 lbs... I eat about 2000 calories/day to lose. I've lost 34 lbs since January but I haven't been consistently trying... sometimes I eat at maintenance for athletic performance, but when I'm losing it's about 2000-2100 per day. Depending on your size, 1200 could be WAY too low for you.

funkylemur

i do 5:2 fasting , Im on 1200 a day then 2 days a week I detox on 500 kcals Ive lost 7lb in 3 weeks - shook up the scales nicely

TavistockToad

eat within 50 cals each side of your calorie goal that MFP sets you, and eat back your exercis calories...

cruciia

I have heard of people eating more calories to lose weight (which worked) because their calorie intake was much too low and their body was in starvation mode. Maybe try to eat back your exercise calories and see what affect that has on the scales. You never know, it may work for you.

alibisp

Thanks all for the advice.

stacyll

i think this is my problem. i haven't lost weight in months. maybe i'm not eating enough. i'm a fitness instructor and i walk my dogs most days of the week so i can burn 700+ calories several days a week. mfp has me set at 1350. i'm a carb type and don't eat beef, chicken or pork, only seafood. maybe my body is in starvation mode. i'm very disappointed the calories aren't coming off. i want to lose another 12-15 lbs. i'm 5'9".

bopper

My BMR is 1320 and then extra with my exercise. I am always confused with this. Some say eat back your exercise calories others say no. I am 5'8" tall and weigh 155 and would like to weigh 150 but can't lose these 5 pounds, and I have been using mfp for over 700 days in a row. Scale never moves.........I weigh once a week, used to weigh everyday but at least I have gotten away from that. I have tried upping my calories and that didn't work, actually gained weight, so I went back to a lower calorie now which is set at 1200 but I usually do eat back my exercise calories because I am starving otherwise.

stacyll

My BMR is 1320 and then extra with my exercise. I am always confused with this. Some say eat back your exercise calories others say no. I am 5'8" tall and weigh 155 and would like to weigh 150 but can't lose these 5 pounds, and I have been using mfp for over 700 days in a row. Scale never moves.........I weigh once a week, used to weigh everyday but at least I have gotten away from that. I have tried upping my calories and that didn't work, actually gained weight, so I went back to a lower calorie now which is set at 1200 but I usually do eat back my exercise calories because I am starving otherwise.

we are very similar!! i'm a long time logger, almost 250 days here but before that i did it for years on a paper journal.

i'm 5'9" but have the same weight goal as you. i'm in the 160's though. i can't get it to get back in the 150's. i almost always come in under my calories but that's with eating only some of my exercise calories. i'm really stumped. i just learned about metabolic eating and i'm a carb type so i'm trying to shift what foods i eat and not just look at pure calories but even before that i wasn't a big protein/fat eater.

lizziebeth1028

Hi. I'm trying to lose about 56lbs and started off with a 7lb weight loss first week, nothing second week, 1lb third week. I am eating between 1000 and 1200 calories most days, and walking, earning an extra 300 to 400 calories a day which I am not eating. I had hoped my weight loss would be quicker! Any suggestions please as to why the loss is greater? I am definitely exercising portion control! Thank you.

You're not eating enough. You would think that an extreme calorie deficit would cause you to lose faster but in a lot of cases it just causes the metabolism to slow down to accommodate the shortage of fuel it's getting. For a healthy sustainable weight loss you need to net above your BMR (basal metabolic rate) for most people this is above 1200 and eat below the TDEE (total daily energy expenditure) approx 2000. Pick a number above 1200 and below 2000 or go to http://scoobysworkshop.com/. They have a good on line calculator for this. Eat more!

mommygirlx3

that happened to me I was not eating 1200 cal day and i lost nothing friend told me to ensure I eat at least the 1200 and have lost every week since.

LorinaLynn

Your body will only willingly give up a certain amount of fat per week. Eating minimally won't speed that up. It'll just make you lose muscle, and make it easier to gain weight back, and make it so you have to continue to "diet" even when you reach your goal.

Generally speaking... If you have 75+ lbs to lose 2 lbs/week is ideal (1000 calorie deficit). If you have 40-75 lbs to lose 1.5 lbs/week is ideal (750 calorie deficit). If you have 25-40 lbs to lose 1 lbs/week is ideal (500 calories). If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal (500-250). If you have less than 15 lbs to lose 0.5 lbs/week is ideal (250).

So for now, aim for 1.5 pounds a week and eat most of your exercise calories. When you get within 40 pounds of your goal, switch it to one pound a week. When you get within 15 pounds of your goal, switch it to a half pound a week.

lizziebeth1028

My BMR is 1320 and then extra with my exercise. I am always confused with this. Some say eat back your exercise calories others say no. I am 5'8" tall and weigh 155 and would like to weigh 150 but can't lose these 5 pounds, and I have been using mfp for over 700 days in a row. Scale never moves.........I weigh once a week, used to weigh everyday but at least I have gotten away from that. I have tried upping my calories and that didn't work, actually gained weight, so I went back to a lower calorie now which is set at 1200 but I usually do eat back my exercise calories because I am starving otherwise.

we are very similar!! i'm a long time logger, almost 250 days here but before that i did it for years on a paper journal.

i'm 5'9" but have the same weight goal as you. i'm in the 160's though. i can't get it to get back in the 150's. i almost always come in under my calories but that's with eating only some of my exercise calories. i'm really stumped. i just learned about metabolic eating and i'm a carb type so i'm trying to shift what foods i eat and not just look at pure calories but even before that i wasn't a big protein/fat eater.

Have you ladies tried strength training/ lifting weights with 'heavier' weights? I was stuck for a long time too. Upped my calories (1400-1700 now), upped my protein to 85-100 grams, cut back a bit on the cardio and starting lifting weights that challenged me. I dropped about 5 pounds and my belly is smaller. Too often we make the mistake of adding more cardio and cutting calories to lose those last few pounds. More calories and weights made a big impact! It's worth a try!

stacyll

My BMR is 1320 and then extra with my exercise. I am always confused with this. Some say eat back your exercise calories others say no. I am 5'8" tall and weigh 155 and would like to weigh 150 but can't lose these 5 pounds, and I have been using mfp for over 700 days in a row. Scale never moves.........I weigh once a week, used to weigh everyday but at least I have gotten away from that. I have tried upping my calories and that didn't work, actually gained weight, so I went back to a lower calorie now which is set at 1200 but I usually do eat back my exercise calories because I am starving otherwise.

we are very similar!! i'm a long time logger, almost 250 days here but before that i did it for years on a paper journal.

i'm 5'9" but have the same weight goal as you. i'm in the 160's though. i can't get it to get back in the 150's. i almost always come in under my calories but that's with eating only some of my exercise calories. i'm really stumped. i just learned about metabolic eating and i'm a carb type so i'm trying to shift what foods i eat and not just look at pure calories but even before that i wasn't a big protein/fat eater.

Have you ladies tried strength training/ lifting weights with 'heavier' weights? I was stuck for a long time too. Upped my calories (1400-1700 now), upped my protein to 85-100 grams, cut back a bit on the cardio and starting lifting weights that challenged me. I dropped about 5 pounds and my belly is smaller. Too often we make the mistake of adding more cardio and cutting calories to lose those last few pounds. More calories and weights made a big impact! It's worth a try!

Interesting. I'm a fitness instructor with a major national chain. I teach a Cycling class a week and also teach and attend Zumba twice a week or so. I love both. I burn lots of calories. I walk at a moderate pace my two little cairn terriers most days a week. For lifting I don't have a day where I really lift heavy. I teach a strength training class but I don't lift super heavy in the class. May I should switch it up and add a day of lifting heavy on the gym floor. It's really a conundrum why I'm not losing more weight. I'm solid and probably look like i weight 15 lbs less than I do but the scale tells me otherwise.

I wonder how I can get around losing weight while still teaching and doing the cardio that I love.

lizziebeth1028

My BMR is 1320 and then extra with my exercise. I am always confused with this. Some say eat back your exercise calories others say no. I am 5'8" tall and weigh 155 and would like to weigh 150 but can't lose these 5 pounds, and I have been using mfp for over 700 days in a row. Scale never moves.........I weigh once a week, used to weigh everyday but at least I have gotten away from that. I have tried upping my calories and that didn't work, actually gained weight, so I went back to a lower calorie now which is set at 1200 but I usually do eat back my exercise calories because I am starving otherwise.

we are very similar!! i'm a long time logger, almost 250 days here but before that i did it for years on a paper journal.

i'm 5'9" but have the same weight goal as you. i'm in the 160's though. i can't get it to get back in the 150's. i almost always come in under my calories but that's with eating only some of my exercise calories. i'm really stumped. i just learned about metabolic eating and i'm a carb type so i'm trying to shift what foods i eat and not just look at pure calories but even before that i wasn't a big protein/fat eater.

Have you ladies tried strength training/ lifting weights with 'heavier' weights? I was stuck for a long time too. Upped my calories (1400-1700 now), upped my protein to 85-100 grams, cut back a bit on the cardio and starting lifting weights that challenged me. I dropped about 5 pounds and my belly is smaller. Too often we make the mistake of adding more cardio and cutting calories to lose those last few pounds. More calories and weights made a big impact! It's worth a try!

Interesting. I'm a fitness instructor with a major national chain. I teach a Cycling class a week and also teach and attend Zumba twice a week or so. I love both. I burn lots of calories. I walk at a moderate pace my two little cairn terriers most days a week. For lifting I don't have a day where I really lift heavy. I teach a strength training class but I don't lift super heavy in the class. May I should switch it up and add a day of lifting heavy on the gym floor. It's really a conundrum why I'm not losing more weight. I'm solid and probably look like i weight 15 lbs less than I do but the scale tells me otherwise.

I wonder how I can get around losing weight while still teaching and doing the cardio that I love.

^^^^ First off Stacy you look great!!! Very fit, to me you don't need to lose anything!! Screw that damn scale! But anyway you are probably burning uber amount of calories teaching your classes! (last cycling class I took I though I was going to fall off my bike by the end). Are you wearing a heart rate monitor? Maybe you're the classic case of not getting enough calories? Also have you ever checked out the book 'new rules of lifting for women'. It's a great go to guide, you can follow their program or develop one of your own. Bottom line - if you're lifting heavy you don't need a lot of time. 20 minute to a half hour, twice a week.

bopper

Thank you, I have done the weights and instead of getting "smaller" my thighs grew............I was not happy. I know muscle is a metabolism getter but for me it made me get "bigger" and not slimmer nor smaller.

My problem area is my middle or should I say waist line. Most would say I don't have a problem, but I can't lose the 5 pounds I have put on.

bopper

Thank you, I have done the weights and instead of getting "smaller" my thighs grew............I was not happy. I know muscle is a metabolism getter but for me it made me get "bigger" and not slimmer nor smaller.

My problem area is my middle or should I say waist line. Most would say I don't have a problem, but I can't lose the 5 pounds I have put on.

Excuse me for butting in here Is this the book you are talking about?

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1349725027&sr=1-1&keywords=new+rules+of+lifting+for+women

lizziebeth1028

Thank you, I have done the weights and instead of getting "smaller" my thighs grew............I was not happy. I know muscle is a metabolism getter but for me it made me get "bigger" and not slimmer nor smaller.

My problem area is my middle or should I say waist line. Most would say I don't have a problem, but I can't lose the 5 pounds I have put on.

Excuse me for butting in here Is this the book you are talking about?

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1349725027&sr=1-1&keywords=new+rules+of+lifting+for+women

Yep that's the book:flowerforyou:

lizziebeth1028

Thank you, I have done the weights and instead of getting "smaller" my thighs grew............I was not happy. I know muscle is a metabolism getter but for me it made me get "bigger" and not slimmer nor smaller.

My problem area is my middle or should I say waist line. Most would say I don't have a problem, but I can't lose the 5 pounds I have put on.

Hmmm well you look great too bopper! But my only other suggestions is making sure you're getting enough protein? I'm not much of a meat lover so I was really lacking in protein on here when I first started. That plus MFP has there protein set so low so I didn't know any better that I need more. Now I net 85 to 100 everyday. If you don't like the results you got from lifting before maybe stick with upper body compound moves - pushups, bench presses, overhead presses, assisted pullups. Just a few ideas for you!

bopper

Thank you, I try and eat lots of protein so that isn't too much of a problem. Your suggestions are good. I have to be careful because I have a bad neck and upper back and if I go too heavy I have knots in my back for days. I was wondering if I should try something I haven't done in a long time that is totally different from what I have been doing and that is pilates. I have a pilates machine at home but haven't used it in a long time as i don't really have a large enough area to lay it out in, but if I move some stuff in my granddaughters room I may be able to get it in there and just fold it up when I am not using it. I have heard about the long lean bodies Pilates gives you but haven't really believed it because it isn't a huge calorie burner because you move a such a slow pace. What do you think about that?

bopper

Thank you, I try and eat lots of protein so that isn't too much of a problem. Your suggestions are good. I have to be careful because I have a bad neck and upper back and if I go too heavy I have knots in my back for days. I was wondering if I should try something I haven't done in a long time that is totally different from what I have been doing and that is pilates. I have a pilates machine at home but haven't used it in a long time as i don't really have a large enough area to lay it out in, but if I move some stuff in my granddaughters room I may be able to get it in there and just fold it up when I am not using it. I have heard about the long lean bodies Pilates gives you but haven't really believed it because it isn't a huge calorie burner because you move a such a slow pace. What do you think about that?

Thank you also for saying I look good already

lisamarie2181

Hi. I'm trying to lose about 56lbs and started off with a 7lb weight loss first week, nothing second week, 1lb third week. I am eating between 1000 and 1200 calories most days, and walking, earning an extra 300 to 400 calories a day which I am not eating. I had hoped my weight loss would be quicker! Any suggestions please as to why the loss is greater? I am definitely exercising portion control! Thank you.

are you NETTING 1000 to 1200 or only EATING that much? makes a big difference and could be why you are not losing much if you doing the latter.

stacyll

^^^^ First off Stacy you look great!!! Very fit, to me you don't need to lose anything!! Screw that damn scale! But anyway you are probably burning uber amount of calories teaching your classes! (last cycling class I took I though I was going to fall off my bike by the end). Are you wearing a heart rate monitor? Maybe you're the classic case of not getting enough calories? Also have you ever checked out the book 'new rules of lifting for women'. It's a great go to guide, you can follow their program or develop one of your own. Bottom line - if you're lifting heavy you don't need a lot of time. 20 minute to a half hour, twice a week.

thank you!! yes i use a hrm. i find the mfp over estimates MY burn for activities like cycle and zumba but underestimates my dog walking, etc. i love wearing my hrm and getting an accurate burn for me. you know i think you're right that maybe i could stand to do a little heavier lifting even a few times a week. i used to do this more before i started teaching but i don't spend as much time on the gym floor now that i teach. that might be the difference. i have weights at home but for the heavy stuff i'd need to lift in the gym.

bopper pilates is great for toning your mid section but i really started seeing definition in my mid-section with zumba. there area LOT of movements that involve twisting and bending and before you know it you've got a tinier waist with no crunshes. also belly dance. i love the movements and you get some ab toning minus the cardio aspect. both i'm lucky to really enjoy!

i stopped eating beef, chicke and pork and but still eat seafood. i don't think i'd go full out vegetarian but this feels right from a health and digestion standpoint from me. i'm going to further tweak my calories up and see if it helps. thanks for all the valuable feedback!

msafunk

I was having a hard time losing a consistent amount, and there WILL be weeks when the scale doesn't budge.

I was eating less than 1500 calories per day (MFP would set me at 1450 for my current weight and activity level). But then I realized that it was WELL below my BMR, so I upped it within 50 calories of my BMR-- so I get about 1600 calories a day, and I make sure to get a lot of protein and carbs so I can exercise more.

If I do heavy exercise (the kind that gets me sweating, burns 300+ calories, and leaves me sore in the morning), I'll log it and eat back the calories. But I DON'T log or eat back gentle exercising like walking, housework or gentle yoga.

Making a decision whether or not to log and eat back exercise is really more about being honest with yourself. It's a balance between cutting back calories enough to create a deficit while still fueling your body enough to keep your metabolism going and to repair the damage that exercising does to your body so you can work out more. If you are trying to cut back too much, your workouts will get harder because your body will tell you "No"

lizziebeth1028

I was having a hard time losing a consistent amount, and there WILL be weeks when the scale doesn't budge.

I was eating less than 1500 calories per day (MFP would set me at 1450 for my current weight and activity level). But then I realized that it was WELL below my BMR, so I upped it within 50 calories of my BMR-- so I get about 1600 calories a day, and I make sure to get a lot of protein and carbs so I can exercise more.

If I do heavy exercise (the kind that gets me sweating, burns 300+ calories, and leaves me sore in the morning), I'll log it and eat back the calories. But I DON'T log or eat back gentle exercising like walking, housework or gentle yoga.

Making a decision whether or not to log and eat back exercise is really more about being honest with yourself. It's a balance between cutting back calories enough to create a deficit while still fueling your body enough to keep your metabolism going and to repair the damage that exercising does to your body so you can work out more. If you are trying to cut back too much, your workouts will get harder because your body will tell you "No"

^^^^ Spot on!! Well said!!

lizziebeth1028

Thank you, I try and eat lots of protein so that isn't too much of a problem. Your suggestions are good. I have to be careful because I have a bad neck and upper back and if I go too heavy I have knots in my back for days. I was wondering if I should try something I haven't done in a long time that is totally different from what I have been doing and that is pilates. I have a pilates machine at home but haven't used it in a long time as i don't really have a large enough area to lay it out in, but if I move some stuff in my granddaughters room I may be able to get it in there and just fold it up when I am not using it. I have heard about the long lean bodies Pilates gives you but haven't really believed it because it isn't a huge calorie burner because you move a such a slow pace. What do you think about that?

I don't have much experience with pilates but I do love yoga!!! It's similar along those lines.

alibisp

Hi. I'm trying to lose about 56lbs and started off with a 7lb weight loss first week, nothing second week, 1lb third week. I am eating between 1000 and 1200 calories most days, and walking, earning an extra 300 to 400 calories a day which I am not eating. I had hoped my weight loss would be quicker! Any suggestions please as to why the loss is greater? I am definitely exercising portion control! Thank you.

are you NETTING 1000 to 1200 or only EATING that much? makes a big difference and could be why you are not losing much if you doing the latter.

I am eating 1000 to 1200 calories per day. Anything I am earning through exercise I am not eating.

alibisp

Hi. I am eating between 1000 to 1200 calories most days. Anything extra I earn through exercise I am not eating.

lizziebeth1028

Hi. I am eating between 1000 to 1200 calories most days. Anything extra I earn through exercise I am not eating.

^^^^^Not enough. Weight loss does not have to be torture. It's all about getting healthy and maintaining a healthy lifestyle. According to what you are saying you are not even netting a 1000 a day. That's unhealthy and unsustainable. Eat more.

LuckyLeprechaun

I am eating between 1000 and 1200 calories most days, and walking, earning an extra 300 to 400 calories a day which I am not eating.

Your intake is too low and you aren't fueling your body.