Started with calories too low? Now what? Help!!?

Zap77

Hi all, need some advice.. I went from eating anything I wanted and never exercising to changing it all on January 2, 2013. I began with MFP and started tracking calories and exercising 5 to 6 times per week. I do a combo of Matt pilates, equipment pilates, weights and cardio.

I have lost 12 lbs so far but have recently slowed down. I started out not dropping my calories gradually but instead went right to 1635 calories a day and have been eating that amount ever since.

What do I do now? Is that caloric intake still accurate to lose or do I up it and try to drop again gradually to trick my body? Any help is appreciated!! Thanks

wendybird5

Can't see your diary so it's difficult to say. You could be taking in too much sodium or not getting in a good mix of nutrients. Weight loss is 80% what you eat so even working out five days a week is still no match for low quality calories.

MaryPoppinsIAint

You're gonna have to open up your diary if you want folks to really be able to help, honey.

Zap77

Hi thanks!! Actually I just upped my exercise per week and amount per workout from when I first started. Now it upped my calories from 1635 to 1750 daily. Will that help or hurt me by eating a bit more?

Zap77

Ok I'll open it

MaryPoppinsIAint

Looking now.

wendybird5

You started in January so you are losing at a good rate. 1-2 pounds a week on average is recommended for safe weight loss that is more likely to stay off so you are doing well. Keep doing what you've been doing in general, but start looking at what kinds of foods your eating and see about making healthier substitutes, getting in more veggies and lean proteins. You have a lot of quick add calories, but should start actually listing out what they are so you know what the sodium, sugar, fat and carbs totals truly are for you.

Zap77

Ok thanks Wendy!! That helps as i usually do stay within my calories but do not always make healthy choices.
Also I have increased my exercise and my caloric intake actually went up to 1750 from 1635 on here when I changed my profile

Wondering if adding more calories will help or hurt??

MaryPoppinsIAint

Okay, right off the bat I see a couple of things that could maybe use some tweaking.

The pre-prepped, processed meal options, like the Jimmy Dean and the Marie Calendar Meal? That sort of thing is not your friend. No, not even the "Diet", "Lite", "Healthy" etc options. When they take out calories, they have to replace it with something or it loses flavor. Often the replacement is sodium, which at excessive levels will make you retain water. (Yes, I know there's Yoplait Light on my diary... the Lights were on sale that day. LOL)

Secondly, I see a lot of Quick Calories Added... that's gonna kill you quicker than anything, because it means you're adding in pure calories, without any reference to nutrient values, and very possibly underestimating. If you're using calorie-tracking to lose weight, it really is important to log EVERYTHING specifically because it helps you see where you could make healthier choices.

Try adding salads... it really doesn't take long to throw together a HUGE filling salad on a big dinner plate if you get those big bins of pre-mixed salad greens, baby carrots, snap peas, mushrooms, whatever veggies you like. Raw vegetation is shockingly calorie cheap, so you can really pile it on and fill up and keep the meal very lean. I've found that if I think of it as a big veggie platter and just munch, it doesn't even need dressing! Seriously, it's hard to go wrong with salad.

wendybird5

Losing weight is like a science experiment. You could try it for a week and see what happens. If you don't get the results you want, try something new the next week. Everyone will have suggestions for you on the "best" way to do it, but ultimately you have to figure it out on your own by trying and seeing how your body reacts.

Zap77

Thanks girls that really helps!! I do eat a lot of quick and prepped stuff bc I'm constantly moving but I need to pick better choices!!

Railr0aderTony

Knowledge is power so the more you know the more in control you are.
Here is good info:
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Good luck, this stuff works.

Germania001

Try reverse dieting you slowy add more calories to your diet week by week the point being to help fix the metabolic damage caused by being in a long term caloric deficet bobybuilders do it after getting ready for a contest just week by week add like 5-10 carb and 2-4 grams of fat till you shouldn't grain weight by adding the cals slowy and your body will fix its metabloism so you can contuine to loss weight when you cut the cals down again

Zap77

Wow thanks guys. Rail I will def read that as I do need the most info!! And Germania I'm going to try it for this week!! Hopefully it will work!! I'll report back!!

MaryPoppinsIAint

Here's a thought... today you burned almost 90 calories on half & half and sugar, presumably for coffee? Ya know what you could have had for that 88 calories or a little bit more? A stick of string cheese, a light yogurt, or another cup of mango. If it's the caffeine you're after, try a black tea like Earl Gray, a breakfast blend, or Celestial Seasonings' "Morning Thunder (a roasted maté blend), with Splenda instead of sugar and try to wean off that cream.

Zap77

Good idea Mary my prob is I'm a light and sweet girl lol I usually have 2 cups per day so my first up I have how I like and second is Splenda. Working on using less of both too ;-)

Eandretta96

I'm not sure why people ask to see the diaries. All that matters is your caloric intake when it comes to lowing weight.

michellekicks

Hi all, need some advice.. I went from eating anything I wanted and never exercising to changing it all on January 2, 2013. I began with MFP and started tracking calories and exercising 5 to 6 times per week. I do a combo of Matt pilates, equipment pilates, weights and cardio.

I have lost 12 lbs so far but have recently slowed down. I started out not dropping my calories gradually but instead went right to 1635 calories a day and have been eating that amount ever since.

What do I do now? Is that caloric intake still accurate to lose or do I up it and try to drop again gradually to trick my body? Any help is appreciated!! Thanks

Are you adding your exercise calories to that? Sounds like my numbers. I started MFP it gave me 1660. I ate those plus all my exercise calories... total of about 2100/day and lost 20 lbs in 4 months or so. Didn't feel like work and I drink 2 coffees/day with cream & sugar (also 88 calories/cup! :drinker: )... sometimes 3.

Don't be afraid of the calories. As someone else said, you have to find your own numbers... what will work for you. Lower isn't always better.

Zap77

Hi no that's just my base everyday calories, now 1750. That's true though. On my cardio and weight days I burn about 700 calories and on my pilates days around 350. I usually eat all of my calories too which is prob not good! Lol

So what calories are u at now miss big Mack?

michellekicks

So what calories are u at now miss big Mack?

Well I'm not really focused on losing anymore... but I'm eating about 2300 calories daily.

Zap77

Ah got ya thanks for all the help!!

GlorianEversea

I'm not sure why people ask to see the diaries. All that matters is your caloric intake when it comes to lowing weight.

I was wondering about this myself. I am totally a newbie, and a good chunk of my weight loss is probably water weight....But 14 lbs in, it does seem that caloric intake has been the bottom line for ME. I've eaten chick fil a (removing the top bun), ego waffles (with a drizzle of syrup), and lean cuisine, etc.... But as long as the calorie deficit is there - the weight seems to continue to drop off.

Now the diary seems important because how you spend your calories every day can play a role in how well you are able to maintain your calorie deficit and how hungry you are likely to feel. For me, personally, I'm having more luck with foods that Actually satisfy my cravings but aren't too damaging calorie-wise! Mentally it just keeps me from feeling like I'm starving.

I'd rather eat a little naughty rather than eat like a rabbit and sneak stuff out of the fridge all day. Now I may hit a wall at some point with this philosophy and have to come to a better, truer knowledge of healthy eating, but for right now, it seems to be working for me.

MaryPoppinsIAint

We ask to see diaries, oh gentlemen, because women's bodies work somewhat differently and WHAT we eat matters at least as much as how much of it we consume. Caloric intake vs expenditure IS a primary factor for many people, but it's not the be all and end all for *healthy* weight loss.