Afraid of overeating, but definitelty undereating

freckledrats

explainsitall, if you're experiencing *fear* of overeating, that suggests a problem. You can eat over 1200 calories and not gain. Based on your profile, I'm guessing we started around the same size, which means you would likely have to eat 1600+ calories and not exercise to gain.

Don't trust the scale too much. I tend to hang on to weight for 3 weeks out of the month, then suddenly catch up in the 4th week, even though overall my eating habits and exercise habits have been the same. The scale will sometimes go up and down and it will feel random (it usually has to do with constipation, hydration, or sodium levels, among other things) and it's not a fun thing to get obsessed with. If you're starving some days, add in 100-300 calories. It will NOT make you gain weight.

Don't fear food. Love your health, instead.

Kmenczynski88

this was good until the "when you don't eat..." stuff popped up. Note to OP you have to not eat for 72 hours for your body to turn to muscle to get energy...and even then it is minimal.

The TDEE - x % is a pretty effective method and you do not have to worry about eating exercise cals back....give it a shot for four to six weeks and see how it goes...

Actually according to metabolism studied in biochemistry the body tries to reserve muscle after 72 hours of fasting.

wait, what?

DrCaspianDoll

this was good until the "when you don't eat..." stuff popped up. Note to OP you have to not eat for 72 hours for your body to turn to muscle to get energy...and even then it is minimal.

The TDEE - x % is a pretty effective method and you do not have to worry about eating exercise cals back....give it a shot for four to six weeks and see how it goes...

Actually according to metabolism studied in biochemistry the body tries to reserve muscle after 72 hours of fasting.

wait, what?

Look at the blog I just posted or my previous post on here

Kmenczynski88

I read it and replied to your wall post. However i guess im confused by the context... are you trying to disprove his comment by saying you actually start burning muscle 2 hours after eating?

Kmenczynski88

I read it and replied to your wall post. However i guess im confused by the context... are you trying to disprove his comment by saying you actually start burning muscle 2 hours after eating?

NVM, the more times i read it through it is starting to make more sense.

DrCaspianDoll

not necessarily disprove, just provide a source that many medical professors consider to be elite

Kmenczynski88

not necessarily disprove, just provide a source that many medical professors consider the to be elite

So you are saying it takes MORE than 5 days or muscle tissue breakdown occurs within 2 hours?

Not trying to be snarky or argue, I'm burned out and running on empty right now so my comprehension sucks right now.

VonGerulis

SLOW DOWN YOUR HORSE LADY! You might be doing more harm than good


Ok... healthy calorie deficit causes body to consume calories from fat. It is not like you can sweat out the fat ;-)

you do 90min a day training? too much!

You need to reset your goals here. go for recommended weight goal 1lbs/week. Consume your calories. Do you cardio and consume also calories that you burn.

Here's why. 1kg of human body fat is ~7700kcal. if you cut your daily calorie intake by 500 kcal per week it is 7 x 500 = 3500. That's around 0,5kg or ~1lb. So you lose this amount just by cutting the calories down.

cardio benefits are a) your body used more calories per day b) afterburner effect

Afterburner effect means that when you do cardio your metabolism goes overdrive for the next 24h. So i.e. your daily goal is 1500 kcal you burn 300kcal while jogging. Now you need to eat 1800 kcal (you still have the deficit so you will be losing weight anyways). PLUS afterburner burns some extra calories! so you will loose more than mfp shows you.

When you don't eat - your body starts to starve and ,metabolism stops, body will take energy not only from fat but also from the muscles. So you might be losing more muscle mass than fat. Or even worse..you might be not even losing weight and putting your health at risk.

On top of that, I can't see your diary. But eat foods that fill you up not just empty calories.

In addition to all that: If you don't feel good having a diet and doing cardio.... there is big chance you will drop the entire diet+cardio program coz it will be an unpleasant experience. Read more on dieting, set good goals, reward yourself with a treat or two per week!!! it is important! and most importantly enjoy it!

Peace out!

I had no idea my diary wasn't public. I've changed that

Here's some extra comments: http://screencast.com/t/UhYQRlPpiic

I won't go over the other days in your diary... same things. Things like sandwiches can't be healthy and good for weight loss. Avoid flour products.

Taco Bell may sound healthy.. well its not, etc etc etc Diet coke? quit that also.

I know it is a drastic change you need to make so make it slow.

Few examples of my meals and look at what kind of food it is and calorie-nutrional relation:

salad example: http://screencast.com/t/uPOdIkNKsx

wok mix + chicken: http://screencast.com/t/v2IGJGzfFxyB

pancakes (sunday treat) : http://screencast.com/t/wdqJUjICc

recipie: smash few bananas, add protein instead of flour, milk if you like. Dow is ready! low cal, healthy and tastes good!

etc etc etc

Eating is not a social thing. It is as basic as going to the toilet.

As someone mentioned -> prepare your meals from home.


The worst thing I guess is that you know all this stuff and you are not fair with yourself. It boils down to: If you know what you need to do why don't you?

explainsitall

SLOW DOWN YOUR HORSE LADY! You might be doing more harm than good


Ok... healthy calorie deficit causes body to consume calories from fat. It is not like you can sweat out the fat ;-)

you do 90min a day training? too much!

You need to reset your goals here. go for recommended weight goal 1lbs/week. Consume your calories. Do you cardio and consume also calories that you burn.

Here's why. 1kg of human body fat is ~7700kcal. if you cut your daily calorie intake by 500 kcal per week it is 7 x 500 = 3500. That's around 0,5kg or ~1lb. So you lose this amount just by cutting the calories down.

cardio benefits are a) your body used more calories per day b) afterburner effect

Afterburner effect means that when you do cardio your metabolism goes overdrive for the next 24h. So i.e. your daily goal is 1500 kcal you burn 300kcal while jogging. Now you need to eat 1800 kcal (you still have the deficit so you will be losing weight anyways). PLUS afterburner burns some extra calories! so you will loose more than mfp shows you.

When you don't eat - your body starts to starve and ,metabolism stops, body will take energy not only from fat but also from the muscles. So you might be losing more muscle mass than fat. Or even worse..you might be not even losing weight and putting your health at risk.

On top of that, I can't see your diary. But eat foods that fill you up not just empty calories.

In addition to all that: If you don't feel good having a diet and doing cardio.... there is big chance you will drop the entire diet+cardio program coz it will be an unpleasant experience. Read more on dieting, set good goals, reward yourself with a treat or two per week!!! it is important! and most importantly enjoy it!

Peace out!

I had no idea my diary wasn't public. I've changed that

Here's some extra comments: http://screencast.com/t/UhYQRlPpiic

I won't go over the other days in your diary... same things. Things like sandwiches can't be healthy and good for weight loss. Avoid flour products.

Taco Bell may sound healthy.. well its not, etc etc etc Diet coke? quit that also.

I know it is a drastic change you need to make so make it slow.

Few examples of my meals and look at what kind of food it is and calorie-nutrional relation:

salad example: http://screencast.com/t/uPOdIkNKsx

wok mix + chicken: http://screencast.com/t/v2IGJGzfFxyB

pancakes (sunday treat) : http://screencast.com/t/wdqJUjICc

recipie: smash few bananas, add protein instead of flour, milk if you like. Dow is ready! low cal, healthy and tastes good!

etc etc etc

Eating is not a social thing. It is as basic as going to the toilet.

As someone mentioned -> prepare your meals from home.


The worst thing I guess is that you know all this stuff and you are not fair with yourself. It boils down to: If you know what you need to do why don't you?

Thank you for being both rude and judgmental with your "help."

The dinner you claim I didn't prepare at home, I did.

Whole grains are an important part of a diet aka bread in a sandwich.

I work in a city and have to have fast food or nothing at all some weeks. That's why I choose lower calorie options and kids portions. I eat to make up for those choices.

And then to say something as rude as I'm choosing not to do things for myself? You're the reason I want to delete my account. You were rude, not helpful. No one else felt the need to speak to me like that. You are not high and mighty. I work out 90 minutes a day and am under eating. I asked for help with that. Not for you to judge me.

cjlorigan

For TDEE "Based on your information your details, the TDEE calculator puts your daily calorie requirement at 2398"

My BMR is "1599.99"

I suppose all that data is still confusing to me. I know I should eat more, but its very much a struggle for me. Additionally, I was treated for mild to moderate bulimia (or bulimic behavior as I saw it) in high school. I suppose that has a lot to do with my food issues.

This might help.


I'm 5'7" and currenty 175# with a GW of 150.
My TDEE is about 1998 (which is set for maintenance @ GW) based on the lightly active level.
My BMR is 1502-1562 depending on the model.
I know from reading IPOARM 2.0 that I don't want to go below my BMR but to lose I need to be under 1998 cal/day. I use the 20% method that takes exercise into consideration so I aim for 1600/day and I do not eat back anything. (Cuts down on all the exercise tracking through MFP)
I just started this about 2 weeks ago so I don't have a whole lot of result information yet.


Here's the site I used. Hope it helps!

http://www.fat2fitradio.com/tools/bmr/

Feel free to add me if you want. And my diary is open. I refuse to deny myself any foods. If it is within my 1600 for the day I eat it!! But like you I fear going over even 1600 and am usually a few under.

Feel free to add me if you wish.

Edit - based on your numbers I'd say you need to be netting about 1900/day

LolBroScience

Ignore what advice he thinks he is giving, as he is absolutely clueless. You are doing fine. Slowly increase your calories over a period of time. You will not throw on a ton of weight in a short period of time unless you are at a huge surplus. Are just trying to maintain your current weight?

explainsitall

Ignore what advice he thinks he is giving, as he is absolutely clueless. You are doing fine. Slowly increase your calories over a period of time. You will not throw on a ton of weight in a short period of time unless you are at a huge surplus. Are just trying to maintain your current weight?

Trying to lose

LolBroScience

Ok, try and increase your calories. Think of the weight loss this way..... you want your calories to be as high as possible while still being able to lose weight. If you're exercising for 90 mins, your burning a significant amount of calories. Increase your calories, but do not listen to that garbage advice about avoiding sandwhiches or flour or any of that nonsense.

Eat nutrient dense food and just make sure you are hitting you targets (protein, carbs, fats, fiber) at the end of the day while working out. Don't stress over the scale, use measurements instead.

explainsitall

Ok, try and increase your calories. Think of the weight loss this way..... you want your calories to be as high as possible while still being able to lose weight. If you're exercising for 90 mins, your burning a significant amount of calories. Increase your calories, but do not listen to that garbage advice about avoiding sandwhiches or flour or any of that nonsense.

Eat nutrient dense food and just make sure you are hitting you targets (protein, carbs, fats, fiber) at the end of the day while working out. Don't stress over the scale, use measurements instead.

Thank you

bridgelene

Exercise calories are not "extra." Unless you're doing the TDEE -20% method, which already takes your exercise into account, MFP is set up for you to eat them back--they are part of the daily goal you should meet to lose at the rate you set it for. If you're eating 1200 calories and burning 500, you're leaving your body a mere 700 for basic daily functioning. That's not enough.

This...if you are following how MFP sets it up, then the calories you burn are not "extra" you eat them back. MFP does not calculate your exercise in your activity level, so the calories you eat back are actually apart of your daily total that you should shoot for. You should net 1200 if you are following MFP.

This. One of my friends actually contacted MFP to clarify this as people bicker about it so often, and this is what they said of how their site is intended to be used.