Success with upping calories
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THANKS FOR THIS POST: I am at a STANDSTILL, My target goal is 1290 calories, daily, therefore, I eat 1300 calories, and then my workout calories (burned) adds up to 500 or more,....I DEFINITELY think that I need to UP my calories intake....but, the question is, by how much???
This sounds like my problem. MFP says my goal is 1360, but I have a hard time making it to 1200. Then subtract approx 500 for my workout. No bueno.0 -
I posted this a while ago, but I can't find it now, so here it is again.
oh and p.s. if these pics offend anybody, feel free to scroll by without looking! They're the only ones I took, so yeah...
I am living evidence that eating too little will destroy your body... and eating more will do wonders for it! My story has two parts to it, the unhealthy weight loss part, and then the healthfully getting in rockin' shape part. If you aren't eating enough and wondering why you aren't seeing results or even loosing the progress you initially made, read my story!
Ok so I've been using myfitnesspal religiously since last May. At first, I decided I wanted to lose weight as fast as possible, so I (stupidly) completely starved myself. I would aim to eat about 500 calories a day, and I would exercise for at least an hour and a half every day. Well, I did lose weight... a lot of weight, really fast.
The first picture is before starting my weight loss, I believe in March 2011 (but it's how I looked when I started cutting calories in May). The second picture is in July 2011 (about two months later)
Great, I thought. I started eating about 800 calories a day (still WAY too low) once I was more happy with my weight. School started in August and I moved to a new campus. Meanwhile, my health was beginning to deteriorate. I had bruises all over my body. If someone so much as poked me, a bruise would appear within minutes. My body was not working the way it should at all, and I knew why. Nonetheless, I kept eating about 800 to 900 calories a day. With school picking up, I thought I no longer had time to exercise. I basically didn't move at all except to go to class because I was to tired and weak. I would decide to increase calories, so I'd eat about 1000 a day for a few weeks, but inevitably I'd feel so bad about myself for eating "that much" and cut back to 800-900 again.
Well, I don't even understand how this is possible, but even eating 900 calories a day, the weight started coming back on. I guess I had completely killed my metabolism and m body was grasping onto the little food I put in it for dear life. Then in February, I decided to get off my butt and get to the gym. I was disgusted with myself and new I needed to change. I started going to the gym 6 days a week for an hour each time. I did step aerobics classes and strength training classes, both of which I loved. With all that exercise, I knew I should be seeing results, but I wasn't. My body looked the same, and I felt weaker and weaker rather than stronger. So I finally listened to the voice inside me saying "Well duh, you're starving your body! Be healthy!"
I started aiming for about 1400 calories a day. Immediately, I noticed that I could lift more at the gym and had more endurance throughout my workouts. I started CrossFit in the beginning of April. Some people don't like it because people get pretty competitive, but I love it! After long workouts, I would notice that I was still hungry after the 1400 calories, so I listened to my body and ate more! I started eating about 1600-1700 on hard workout days. My scale broke a while back, so I have no idea how much weight I've lost since cleaning up my act, but look at these pictures for yourself. The results speak for themself
The first picture is from February 2012, when I had been eating about 900 calories a day or less for about 9 months (and I clearly GAINED weight since the previous picture from July 2011). The second picture is from a few days ago (April 2012) after about 3 months of serious work in the gym and 1400-1700 calories a day
I know it seems counter intuitive, but it's true. You cannot achieve maintainable weight loss by starving yourself! Eat more, lift those weights, and get results!0 -
This totally worked for me. At 1200, I would be very, very hungry. I would lose 8 pounds or so, then plateau. It's hard to continue to starve yourself when the scale won't move. This was my weightwatchers experience. MFP gave me a little more to start, about 1450 to lose 1 pound a week. The same sort of thing happened at that calorie intake, though. I tweaked my goal to lose 0.5 pounds per week, got 1650 calories per day, and lost the rest of my weight. Now, on maintenance, I get almost 2,000 and for a month it has been bang on. I feel like I get lots of food. Very pleased to learn that you don't have to be hungry to maintain a healthy weight. Just try it. Like OP says, what have you got to lose?0
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A TDEE of 2750 while spending 300 at the gym implies your TDEE is 2400 without exercises... that seems rather high to me. I think the trouble is in your math.
Maybe my math should be checked. I am a 61 yr old woman, started out weighing 320 lbs. I am 5' 9" tall and I don't consider myself sendatary, but I used the next step down since I am not able to do a lot at the gym.
Could someone help? If I have left out any info needed to calculate my TDEE and my BMR, please let me know.
Thanks!!
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I am sorry you did not look 300 in your pic and very active for that weight great job. But if you are gaining at 1,500 cals at 300lbs you really should see a doctor for testing.0 -
I am sorry you did not look 300 in your pic and very active for that weight great job. But if you are gaining at 1,500 cals at 300lbs you really should see a doctor for testing.
Yeah... that does not seem right at all.0 -
Just recalculated mine and my weekly goal that I set for exercise was 600 cals, its actually 1500 cals approx. Just rechecked my TDEE and if I was lightly active (which I'm obviously not) then my goal should be 1840 cals a day. I need to educate myself to eat the right foods, rather than sugary calorific processed rubbish, such a massive learning curve and life change just not overnight.
Here goes. Any tips are gladly welcomed 0 -
The one thing I will say to anyone upping their calories, at least when I did up mine for a short time and I lost, BUT only when I also changed my macros and kept my macros where they should be - meaning that I had to eat more protein and less processed carbs in order to lose on the higher calories. I found my information on how many calories and what percentage to put my macros at in the "Eat More to Lose" group. Also the New Rules of Lifting for Women outline it pretty good for you. Also, I think if you do this you would not eat back your exercise calories because it is already figured in there -- unless you have a really high calorie burn like over 500 calories.
Anyone, feel free to correct me as I am just going from memory on some of this.0 -
Glad you wrote this.
I noticed this myself early on
-it helps in so many ways-much easier to get more important nutrients and macros and micros,aminos etc, (and especially fiber for me), and more importanly less hungry and less bingeing-........ so why not get the extra calories on a daily basis rather
then eat them all at once from feelign starved. duh!
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This was posted on the first page, but posting again for those asking about how to figure how much to be eating, how to figure all the numbers, etc, etc - see this thread: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
There is also a group here on MFP for the followers of the Road Map - lots of help, advice, and success stories: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
Another good group called Eat More To Weigh Less: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less
I upped my calories after starting out with the standard 1200 calories, losing a little, but being hungry and frustrated, especially when the weight loss stalled after a short time. The Road Map info helped me out tremendously! I've dropped two more pants sizes, and the fat is still coming off - I'm better now at 44 than I was in my 30's. Check it out, read through it, ask questions if you need to, and give it a shot!0 -
Increasing protein does wonders for muscle mass and is an easy way to add calories to your diet. I upped my protein intake and lost about 4 lbs in a week after no weight loss for about 4 months. 0
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I'm a week into this. Ate too high carbs though and had heavier than normal TTOM. Scales weren't nice to me today an I feel so full and bloated. Sticking with I though0
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Bump0
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The same thing happened to me. I increased my calories from 1800 to 2600 awhile ago and saw immediate weight loss.0
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I have and still am having success with eating more to lose weight. Safe, healthy and achieveable.0
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I'm new at this so forgive me if this has been explained 3000 times BUT... why the less 15%?
Also, if I did that I would have somewhere around 1400 calories to eat a day. Then are you saying after you exercise you eat those back as well (possibly putting my totals at or somewhere near 2000 cals/day)?
If you calculate your TDEE as sedentary (no exercise at all) then you need to subtract some percentage to achieve weight loss. usually 15% = 1 pound per week of weight loss, but morbidly obese folks can do 20% safely. NEVER more than 30% (2 pounds/week) or you will hit a wall and shut down your metabolism, then you'll have to increase your calories to TDEE to get it going again.
I'll use myself as an example since I do not know your stats... I use http://www.cordianet.com/calculator.htm and use the Body Fat % calculator because it's more accurate based on my current physiology and not just age/height US standards.
My current weight: 274
My current BF%: 34%
My goal BF%: 9%
Exercise Level: Moderate (3-5 days/week)
With those stats...
Estimated Base BMR: 2141 Calories.
Estimated TDEE: 3319 Calories.
Estimated Daily Caloric Need For 1 Pound/Week Weight Loss: 2819 Calories.
If I simply took 15% of my TDEE, (2821/day) = 1 lb/week loss.
If I took 30% of my TDEE, (2323/day) = 2 lb/week loss. (but eventually I will plateau and have to recalculate or stall)
If you notice... 15% is approx 500 calories which is what the standard story is for weight loss. -500 calories for 1 pound/week; -1000 calories for 2 pounds/week.
If you want to avoid the plateau but lose consistently then aim for 20%.
Since my TDEE takes my exercise into account I don't have to eat back my exercise calories and all I have to do is eat my caloric goal each day.
If you want to be exact, calculate your TDEE based on ZERO exercise, subtract 15-20%, but you WILL have to eat back your exercise calories daily.
Hope this helps0 -
Increasing protein does wonders for muscle mass and is an easy way to add calories to your diet. I upped my protein intake and lost about 4 lbs in a week after no weight loss for about 4 months.
+1
Carbs = glycogen stores (muscle energy) replenished
Protein = muscle repair and growth
Fat = brain/nerve function (this is why people get scatterbrained during low-fat diets)
Your body will burn the following resources in order based on ease of metabolization:
1. carbs/sugars
2. muscle
3. fat
This is why it is important to do some kind of strength training while dieting. Avoid the muscle loss and force your body to burn fat during cardio.0 -
I also lost weight more quickly when I upped my calories and ate all of my exercise calories back. It may not work for everyone, but it worked for me.0
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This is SOOOO MEEEEE! Thank you all for the stories, insight and guidance. After a year and a half at this I am going to figure out my TDEE or whatever that is and start eating MORE! I'm stuck in the same basic place for the past couple of months and it really has been bugging me. I did notice when I went on a small binge over Thanksgiving and didn't log I lost 2 pounds but they came right back when I went back to my 1400 cal diet and really made me frustrated. :noway: Off I go to calculate!0
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It's been about a week since I upped my net cals from 1350 to 1800, added weights and reduced cardio a little... so far I've gained about 4 lbs. boohoo.... but since I've been at a plateau for over 6 months, it's worth a try. I read somewhere that there might be an initial weight gain, until one's body decides that it's "safe" to let go of the fat, and that the increase in available calories is not temporary.
We shall see :-)
Anyway, for me, I've been trying to get BF from 16% to 12%-ish. I've decided that if I can't lose the last bit of fat, I should gain some muscle instead... that would have the effect of lowering BF% - (but increase weight).0 -
bump0
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It's been about a week since I upped my net cals from 1350 to 1800, added weights and reduced cardio a little... so far I've gained about 4 lbs. boohoo.... but since I've been at a plateau for over 6 months, it's worth a try. I read somewhere that there might be an initial weight gain, until one's body decides that it's "safe" to let go of the fat, and that the increase in available calories is not temporary.
We shall see :-)
Anyway, for me, I've been trying to get BF from 16% to 12%-ish. I've decided that if I can't lose the last bit of fat, I should gain some muscle instead... that would have the effect of lowering BF% - (but increase weight).
Yes the longer you are at a plateau it will take your body a bit longer to respond. That's why it's important to catch a plateau and adjust your numbers accordingly. My trainer told me that if your weight loss stalls for 3 weeks then you are at a plateau and need to recalculate. If your goal is to be a certain body fat % then focus on that and don't concern yourself with the number on the scale. I recently calculated my numbers based on BF% and my goal is 9%. At 9% I'll be 197 pounds if I don't gain any more lean muscle (which is unlikely). The US standards for my height say I should weight 150-160! LOL That will never happen. If you lift consistently and do moderate cardio you should see the fat melt off once your metabolism starts up again.0 -
upped from 1200/binging last week to 1500. Was full and bloated all week but today it all seemed to go and now im down 2 pounds from last week0
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bump0
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I've had the same problem of not losing on 1200 cals twice and each time upping my cals has resulted in weight loss. 0
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I just upped my calories from 1200 to 1500. We'll see how that goes.0
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Yep, it worked for me too....was stalled out for months on a low cal diet and as soon as I started NETTING above my BMR (which is 1404 at the moment), I started losing again immediately.
I figured out my TDEE at Sedentary, less 15%, then eat back all of my exercise cals. I have lost a steady 0.5 lbs per week since. I only have about 5 lbs to go. Also, using the Sedentary / Eat back exercise cals motivates me to get out there and do my workout so I can have the extra cals for dessert!! LOL
I'm new at this so forgive me if this has been explained 3000 times BUT... why the less 15%?
Also, if I did that I would have somewhere around 1400 calories to eat a day. Then are you saying after you exercise you eat those back as well (possibly putting my totals at or somewhere near 2000 cals/day)?
It took me a while to get my head around the numbers too!
I calculate my TDEE at a Sedentary rate to see what I need to maintain if I sit at my desk all day. My stats are:
5'5" - 134 lbs - 21.9% BF - 40 yrs old.
BMR = 1404
TDEE= 1685 (This is if I sit around all day and want to maintain my current weight)
TDEE - 15% = 1432 (this is my calorie deficit to lose weight at 0.5 lbs per week)
*a 20% deficit puts me under my BMR*
So, basically if I didn't work out and wanted to lose weight by diet alone, I eat 1432 cals per day.
I do it this way so it motivates me to get out there and workout. If I go to bootcamp or for a run, I use my HRM and add in my exercise calories. If I burn 300 cals, I eat an extra 300 cals. ie; base cals of 1432 + exercise cals of 300 = total cals eaten for the day 1732.
Because my deficit is already factored in at the 1432, this is where I want to NET. The exercise cals cancel out the extra cals I eat. I make sure to eat above my BMR of 1404.
My main focus right now is to build muscle and lower my bodyfat %. I focus on heavy weights to build muscle and I completed the C25k program this year and learned to love running. I run for cardiovascular conditioning, and mental health. That is my time for me
If I go over on calories one day, I try and stay under the next so I balance it out for the week.
I could just set MFP at a steady 1700-1800 or so and not eat back my calories, but I am more motivated to workout the other way.0
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