I've noticed women who have high cal diets...how?

Jaymefirst

bump for later

brendaj39

bump, very useful info..thanks for the post

morkiemama

Bumpity bump bump. So the newbies know they don't need to starve.

I highly recommend strength training.

The New Rules of Lifting series is a good place to start. There is also Starting Strength, 5x5, etc.

yoovie

I need to eat more so I can fuel my hard *kitten* workouts. plus those workouts keep me burning all day so sometimes if my meal is small it probably just evaporates mostly. <~ not scientific fact.

PLUS I do IF a couple times a week, which means I wont eat between 7 or 8 pm and noon the next day after a weight session (like today) - then I aim for a 750 calorie lunch and a 1000-1200 calorie dinner. I can rarely finish both meals, so I consider the coffee and nuts and berries and such that I graze on through the day to fill in the gaps that are left.

When I stuck to 1000-1400 calories a day, I hit a plateau and couldnt lose anymore. It wasnt til I upped my calories and incorporated all this lifting stuff.

forget your goal weight for the scale, work on the weight you can pick up.

picking things up and putting them down and eating nutritionally awesome foods will give you a dream body.
endless cardio and nutritionally awesome foods on restricted calories will help you get your goal weight.

BEST OF LUCK DOLL!

mamasmaltz3

I have a question about how to figure my tdee. What activity level should I enter? I am a stay at home mom so I think I am sedentary other than when I workout. Most days I am sitting doing school with my kids (we homeschool). I do the normal chores of housework, but those aren't strenuous. I workout about 6 days a week for 40-60 minutes. Burning anywhere from 300-600 calories per HRM. What I have done is put my activity level in as sedentary and then I try to eat back most of my exercise calories. So, right now I eat 1600 calories + exercise calories. I am 5'6" and 197 lbs. If I enter my activity as working out 3-5 hours per week the calculator tells me I can eat about 2000. Is that the same as what I am doing now?

fbmandy55

DP

lasmit4477

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

:flowerforyou:

fbmandy55

Your body is like a furnace. You have to add fuel for it to burn well. You fuel it too little and it's going to run very crappy.

I lost 50lbs here eating about 1200 a day. I was miserable, hungry all the time and I have now gained back about half of that...Now I am working on around 1900-2000 a day.

LauraJo08

How are you losing weight eating 1700 to 2100 cals a day? I mean not that I'm jealous or anything:sad:

Like others have said, I eat AND lose weight. First of all, I'm 5'10 and 170 pounds, so my body definitely could not survive on 1200 calories per day. To lose 1 lb per week, I eat 1810 calories, and that's not including exercise. Since I exercise 6X per week and usually for an hour or more, on average during the week I eat 2300-2600 calories. And they are delicious.

It took me very little time to learn that reasonable goals + realizing that slow,consistent, and sustainable nutrition changes were the only way that this would be a complete switch in lifestyle instead of a yo/yoing pattern like the past.

dare2love81

I need to eat more so I can fuel my hard *kitten* workouts. plus those workouts keep me burning all day so sometimes if my meal is small it probably just evaporates mostly. <~ not scientific fact.

PLUS I do IF a couple times a week, which means I wont eat between 7 or 8 pm and noon the next day after a weight session (like today) - then I aim for a 750 calorie lunch and a 1000-1200 calorie dinner. I can rarely finish both meals, so I consider the coffee and nuts and berries and such that I graze on through the day to fill in the gaps that are left.

When I stuck to 1000-1400 calories a day, I hit a plateau and couldnt lose anymore. It wasnt til I upped my calories and incorporated all this lifting stuff.

forget your goal weight for the scale, work on the weight you can pick up.

picking things up and putting them down and eating nutritionally awesome foods will give you a dream body.
endless cardio and nutritionally awesome foods on restricted calories will help you get your goal weight.

BEST OF LUCK DOLL!

Best advice right here. It's hard to wrap your mind around since we've been programmed for so long that in order to lose weight we have to eat 1,200 calories, and NO MORE. LoL. But once you do, it's fantastic to realize I don't have to be hungry and cranky all the time because I'm eating more and STILL LOSING. :flowerforyou:

karrieamandakeeps

Thanks for sharing!

zombilishious

Muscle. I lift weights 3-4x a week, do cardio and eat 1700-2200 calories a day. I don't eat junk (except for the few indulgences around the holidays) and I rarely drink. I burn an average of 2300 calories a day, burn as much as 3000, and that will only continue to increase.

Definitely figure out your TDEE, set a slight deficit, and get sweaty!

RushBabe214

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

I'm currently eating 1800 calories per day.

Mal76137

Bump for later. Love all the info Thanks everyone

ZoeLifts

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

what is TDEE?

Total Daily Energy Expenditure. In other words, the total amount of calories you burn in an average day (eating, sleeping, working, workout out, running errands, etc). If you find this number and eat this same amount of calories you will neither lose, nor gain weight, simply maintain. My TDEE is around 1740ish currently, so I could eat that many calories daily and never gain or lose weight. If I want to lose weight, I drop the amount I eat down by 10 to 15 to 20%, depending on how fast I want to lose weight. Its a real eye opener once you figure out these numbers and how you don't have to starve yourself to lose weight.

ZoeLifts

I have a question about how to figure my tdee. What activity level should I enter? I am a stay at home mom so I think I am sedentary other than when I workout. Most days I am sitting doing school with my kids (we homeschool). I do the normal chores of housework, but those aren't strenuous. I workout about 6 days a week for 40-60 minutes. Burning anywhere from 300-600 calories per HRM. What I have done is put my activity level in as sedentary and then I try to eat back most of my exercise calories. So, right now I eat 1600 calories + exercise calories. I am 5'6" and 197 lbs. If I enter my activity as working out 3-5 hours per week the calculator tells me I can eat about 2000. Is that the same as what I am doing now?

It is best to underestimate your activity level, so I would definitely put sedentary down at first. The thing with figuring out your TDEE, though, is it calculates in your exercise calories already, so don't eat those back. If you find you are losing weight too quickly and/or are hungry all the time still, you may need to bump up your activity multiplier.

m1oscar

Very interesting! I certainly want to eat more and lose weight...the 1200 calories MFP set me at is killing me. I run and exercise a good deal (minimum 5x per week and often long runs). Most days I end up eating under 1200 a tiny bit and almost never eat all of the earned exercise calories. The scooby calculator says I should be eating 1809 calories per day. This is definitely scary! I will read up a bit more and educate myself on this and then plan to change my settings! I am trying to lose around 10-12# as a reasonable goal but if I can gain more muscle and get lower than that, eat more calories and sustain it I would be in heaven! I have always found that when I get to a particular weight (about 10# less than where I am now)- I can never stay there because I suddenly get consistently much hungrier. Thank you guys for answering my question that I had in my mind but had not yet asked!

Zumaria1

How are you losing weight eating 1700 to 2100 cals a day? I mean not that I'm jealous or anything:sad:

You can too!! Most women, who are able to eat that amount, exercise and burn calories, so we need to eat more, your body needs it. I'm a petite woman, 5'2.5", and since joining this site, I have lost about 1 lb a week, and I average 1400-1900 cal a day, but I also work out about 4 days a week doing Zumba, and can burn up 500 cal per workout. MFP set me at 1350, and that is if I DON'T work out, but since I do, I need those calories that I burned.

I'm so happy I finally understand that I need to make sure I burn more than I eat, its that simple. My diary is open, and you will see that even though my diet was not the greatest on some days last week, I still lost weight. My body used more than I took in.

yoovie

I have a question about how to figure my tdee. What activity level should I enter? I am a stay at home mom so I think I am sedentary other than when I workout. Most days I am sitting doing school with my kids (we homeschool). I do the normal chores of housework, but those aren't strenuous. I workout about 6 days a week for 40-60 minutes. Burning anywhere from 300-600 calories per HRM. What I have done is put my activity level in as sedentary and then I try to eat back most of my exercise calories. So, right now I eat 1600 calories + exercise calories. I am 5'6" and 197 lbs. If I enter my activity as working out 3-5 hours per week the calculator tells me I can eat about 2000. Is that the same as what I am doing now?

http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes <~ explained in regular chick terminology

Cinflo58

the more i exercise the more i can eat. if you increase exercise and don't eat enough you may be losing muscle

margojr4

All good replies. I have found that eating whole, clean, dense foods works best. eg. 100 calorie cookie pack OR a sliced cucumber topped with 1/2c greek yogurt and seasonings? That 100 calorie pack 'might' fill my tummy, but the HUGE bowl of vegetables and yogurt always does the trick

MariaMariaM

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

This is the reason I eat between 1900 - 2000 calories / day. My tdee is close to 2000 and right now I am aiming 1900 because I want to lose the couple of pounds I put on durin my vacation and holiday.

AmyRhubarb

Working out tons and eating to match your activity will make your metabolism soar. I found out the hard way

Working out tons isn't the answer either - in fact over training can be detrimental to weight/fat loss!

I started with the 1200 per day setting, like most at MFP. Worked for awhile, but it wasn't enough food! I found the Road Map, and so glad I did: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I am 44, 5'8", between 137-140lbs on any given day, and eating 1700 to 2000 calories per day. My average workout is less than an hour per day, alternating weights (I have dumbbells, would lift heavy with barbells if I had the funds for a gym or the big weights at home!) and running 3-6 miles, 3 days of each, and at least one rest day. I generally burn 250-350 calories per workout, except of the days when I run over 4 miles.

Find your BMR and TDEE through that link to the Road Map, eat in between those numbers. My weight hasn't changed much in the last six months, but who cares - I've dropped another pants size and am still losing fat and inches, and I'm not hungry. I still enjoy life, eating healthy foods as well as enjoying pizza, burgers, desserts, alcohol, etc.

I didn't gain any weight over Christmas, despite enjoying plenty of goodies, and I even took a full week off from exercise. :bigsmile:

lacurandera1

I eat and maintain at an average of 2500 a day. Sometimes it's 2300, sometimes it's 2800. Depends on what I do. But that's the key. DOING! I lift 2-3x a week, run 10-12 miles a week and do lots of other activity interspersed.

MariaMariaM

My size. I can eat 1800 calories per day and lose weight. Heck, sometimes I eat 2000.

That will change once I'm smaller, of course.

My maintenance calories are close to 2000. In the summer, I have to up this 2200 because at 2000 I lose weight. I am 37, 5'4 and 118 at the moment. I am eating at a very small deficit right now (1900) to lose the couple of pounds I gained during vacation. If you are exercising, you can probably eat more and still lose weight.

yoovie

Working out tons isn't the answer either - in fact over training can be detrimental to weight/fat loss!

^

SueGremlin

because calories in calories out is a crock. Quality calories and workouts are a whole nother story...

I very strongly disagree with it being a "crock". As evidenced by my complete body transformation. It really IS that simple.

mamasmaltz3

I have a question about how to figure my tdee. What activity level should I enter? I am a stay at home mom so I think I am sedentary other than when I workout. Most days I am sitting doing school with my kids (we homeschool). I do the normal chores of housework, but those aren't strenuous. I workout about 6 days a week for 40-60 minutes. Burning anywhere from 300-600 calories per HRM. What I have done is put my activity level in as sedentary and then I try to eat back most of my exercise calories. So, right now I eat 1600 calories + exercise calories. I am 5'6" and 197 lbs. If I enter my activity as working out 3-5 hours per week the calculator tells me I can eat about 2000. Is that the same as what I am doing now?

It is best to underestimate your activity level, so I would definitely put sedentary down at first. The thing with figuring out your TDEE, though, is it calculates in your exercise calories already, so don't eat those back. If you find you are losing weight too quickly and/or are hungry all the time still, you may need to bump up your activity multiplier.

Thank you.

Shas2228

MFP gave me 1770 because of my weight. However I keep it light carb, I'm always under my calories, and I haven't exercised the way I should.

svgarcia

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