Level Obstacles: Lose Weight, Target Fat! (EASY!!)

allikat93

Bump

NomNomMom

Good info to read later & keep. Sounds like "sound advice"

vzryder

many thanks for setting this out and making it so easy to follow and comprehend!

deemartin2

Love this!!

CoderGal

this is where I get confused. So do I set MFP to my BMR with my activity set to sedentary and eat back all of my calories - or do I set my activity to moderate set my MFP to the TDEE and log my exercise and eat back all of my calories?

I haven't seen much movement in the scale, so I don't know if setting my BMR to 1300 and eating back ALL of my exercise calories (I put in that I have an active lifestyle) is backfiring - and I should eat less or if I am not eating enough.

My BMR is 1335
My TDEE is 2070

I burn about 500 calories 4-5 days a week exercising and on those days eat about 1700-1800 calories

Where are you getting the TDEE from (fitnessfrog?) and what activity level are you putting in?

http://scoobysworkshop.com/calorie-calculator/

I am 5'2.5" - 138lb - 44 years old activity level of 3-5 hours week/moderate

Hello! I'm kind of confused to what your first post said, there were a few things that didn't make sense to me.
#1. Since you mentioned BMR with activity level...I'd like to point out BMR does not change with activity level, you may know this already but figured it's worth mentioning.

#2 What do you mean by set MFP to your BMR and activity set to sedentary? On MFP you can either:
- set your goal calories, which doesn't give you an activity option like sedentary
- or use the custom button that doesn't allow you to set a value and that is the guy that has activity levels set to it.

#3 If we talk about TDEE (BMR plus exercise calories plus a bunch of other stuff) for a second, first I'd like to point out that the goal on MFP is not a TDEE. Your actual TDEE (total daily energy expenditure) should include everything, including exercise. If you are sure you have MFP set up so that your log includes exercise, you do not log exercise, as that would be logging it twice. If you are choosing your sedentary TDEE, you do log exercise. Personally I'm not sedentary and I pick sedentary just because I like logging the exercise but that over complicates things for some people. Also, eating at your TDEE makes you maintain weight. Eat slightly below it to lose. I mention that as you didn't say anything about a cut.

If you're eating slightly below your TDEE and you're not losing, I'd take a look at how your logging. Are you using a scale, are you using accurate values, what are you using to log exercises, is that accurate, etc.

Maribabewhich

Bump

Sarauk2sf

this is where I get confused. So do I set MFP to my BMR with my activity set to sedentary and eat back all of my calories - or do I set my activity to moderate set my MFP to the TDEE and log my exercise and eat back all of my calories?

I haven't seen much movement in the scale, so I don't know if setting my BMR to 1300 and eating back ALL of my exercise calories (I put in that I have an active lifestyle) is backfiring - and I should eat less or if I am not eating enough.

My BMR is 1335
My TDEE is 2070

I burn about 500 calories 4-5 days a week exercising and on those days eat about 1700-1800 calories

Where are you getting the TDEE from (fitnessfrog?) and what activity level are you putting in?

http://scoobysworkshop.com/calorie-calculator/

I am 5'2.5" - 138lb - 44 years old activity level of 3-5 hours week/moderate

Do you prefer eating to a static number (the same each day) or do you prefer having more calories when you exercise? (It ends up the same average for the week, just distributed differently).

Witchmoo

Wow....a post I understand.....I don't go on to read all the nay sayers that no doubt appear somewhere because they just get on my chuff!

Thank you for a clear and concise post!

CaffeinatedConfectionist

Tagging to have in my feed so I can share. This is great info for beginners, very clearly explained in layman's terms, thanks to everyone for the work that went into this.

Yooperm35

this is where I get confused. So do I set MFP to my BMR with my activity set to sedentary and eat back all of my calories - or do I set my activity to moderate set my MFP to the TDEE and log my exercise and eat back all of my calories?

I haven't seen much movement in the scale, so I don't know if setting my BMR to 1300 and eating back ALL of my exercise calories (I put in that I have an active lifestyle) is backfiring - and I should eat less or if I am not eating enough.

My BMR is 1335
My TDEE is 2070

I burn about 500 calories 4-5 days a week exercising and on those days eat about 1700-1800 calories

Where are you getting the TDEE from (fitnessfrog?) and what activity level are you putting in?

http://scoobysworkshop.com/calorie-calculator/

I am 5'2.5" - 138lb - 44 years old activity level of 3-5 hours week/moderate

Hello! I'm kind of confused to what your first post said, there were a few things that didn't make sense to me.
#1. Since you mentioned BMR with activity level...I'd like to point out BMR does not change with activity level, you may know this already but figured it's worth mentioning.

#2 What do you mean by set MFP to your BMR and activity set to sedentary? On MFP you can either:
- set your goal calories, which doesn't give you an activity option like sedentary
- or use the custom button that doesn't allow you to set a value and that is the guy that has activity levels set to it.

#3 If we talk about TDEE (BMR plus exercise calories plus a bunch of other stuff) for a second, first I'd like to point out that the goal on MFP is not a TDEE. Your actual TDEE (total daily energy expenditure) should include everything, including exercise. If you are sure you have MFP set up so that your log includes exercise, you do not log exercise, as that would be logging it twice. If you are choosing your sedentary TDEE, you do log exercise. Personally I'm not sedentary and I pick sedentary just because I like logging the exercise but that over complicates things for some people. Also, eating at your TDEE makes you maintain weight. Eat slightly below it to lose. I mention that as you didn't say anything about a cut.

If you're eating slightly below your TDEE and you're not losing, I'd take a look at how your logging. Are you using a scale, are you using accurate values, what are you using to log exercises, is that accurate, etc.

1) Yes, I understand that BMR is based on age, sex, height and weight . I guess I should have said net calories consumed based on my BMR where I can manually change my goals

2) by setting MFP to BMR I mean putting 1335 as my net goal and setting fitness goals to 0 and then logging my exercise calories in daily. (Custom or Manually changing MFP goals)
If using guided option- I can choose my activity level- should I choose sedentary and add exercise calories?

3)or should I set my goal in the custom to my TDEE which is 2070 set the fitness goals to 0 and add in my exercise calories daily and eat below my custom number?
I use a scale and weigh everything and use a polar HRM for calorie burn calculations.

I currently eat about 1700 calories when I exercise (burning about 400-500 calories). Am I eating too little since I am netting 1200-1300 calories? I am currently maintaining weigh which makes no sense with a calorie deficit, so I'm either eating too little and working out too much or eating too much and working out too little. Trying to adjust MFP to move the scale again

balancedbrunette

Thanks for this, incredible post, clear and concise and I really needed things put in perspective...being getting caught up with everything lately from macros to eating habits, everything...I needed to read this.

ssizmur

Bump

Pet_Rocks

bump

foreverroses123

bump! Really useful information

SpeSHul_SnoflEHk

Thanks again Burt!!!

ZoeLifts

Bump!

UsedToBeHusky

All teh bumpz!

Mimisam45

This post is designed to level the obstacles between you and weight loss. The obstacles are confusing data, unnecessary details, etc. Folks with excess body fat can easily lose weight in a healthy, sustainable way. No fad diets, obscure research, or sales pitches; just practical, proven advice.

Important Background Information
Fat is energy, and calories measure energy. There are 3500 calories in a pound of fat, so if you burn 3500 more calories than you eat, you will lose a pound of fat. That can't be done in a day, so we do it over time.

For instance, if you eat 500 fewer calories than you burn each day, you have a calorie deficit of 3500 at the end of a week (500 calories x 7 days = 3,500 calorie deficit).

How Much Do I Burn in a Day?
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day - by circulating blood, brushing your teeth, looking at funny cat gifs, working out, etc. If you eat less than you burn, you lose weight.

Calculate your TDEE here: http://www.fitnessfrog.com/calculators/tdee-calculator.html Just enter your height, weight, age, gender and daily activity level. This will give you a good approximation of how much you burn in an average day.

How Much Less Should I Eat?
Like weight gain, weight loss doesn't happen fast. If your deficit is too small, you will lose weight slowly. But! Surprisingly, if your deficit is too large, you also lose weight slowly.

This may seem illogical, but if you under-eat by much for too long, you'll be more prone to binge-eating and more likely to experience health issues related to malnutrition. Believe it or not, under-eating is the most common problem on MFP.[1]

So what is the right deficit? A good calorie deficit is around 20% less than your TDEE depending on how much fat you have to lose. If you've got over 75 pounds to lose, go as high as 30% deficit. If you've got less than 15lbs to lose, go down around 10%.

Review:
1. Go find your TDEE here: http://www.fitnessfrog.com/calculators/tdee-calculator.html
2. Eat about 20% less than that number each day. Bigger deficit if you have more pounds to lose. Lower deficit if you have less pounds to lose.
3. Log everything you eat accurately - measure it with a scale (they're cheap!). Research has shown that most people eat more than they think.

Example:
You're lightly active, 26 year old, 190lb, 5'6" female. Your TDEE from the calculator is 2,300 calories per day.

According to the Leveling Obstacles approach, you would eat 20% less than 2300 (2300 x .80), or 1,830 calories per day. Stay relatively consistent in your logging and activity level, and you will lose approximately one pound a week.

Final Thoughts:
+ MyFitnessPal is great for tracking calories, but it is not great for setting targets. Regardless of how much or little you have to lose, it will let you say "lose 2lbs/week!" and drop you down to 1200 cals. That value is most likely not right for you.
+ Patience, you must have it. Give this time. Like a month at least.
+ Your weight can change several pounds from one day to the next. Two pounds in a day is water weight. Don’t weigh in daily, you’ll drive yourself nuts.
+ Food isn't evil. Clowns and authors of young adult fiction are evil. But not food! Eat healthy and indulge in treats as long as it’s within a few % of your calorie goal.
+ Try to hit your calorie goal. Going way under every day will not help you. 100 cals over or under on a given day is not going to hurt you. Take it easy, don’t sweat it.
+ Right now, don't focus on details like macronutrients (carbs, fat, and protein) or how much sodium and sugar is in your diet. First step is accurately measuring and tracking your food and hitting your calorie targets. When you are comfortable, there is an awesome thread about how to set optimal calorie and macro targets [2]
+ Cardiovascular exercise (running, stairs, aerobics, cat juggling) can help burn fat. Resistance training (lifting weights) will improve your physique and increase your body's resting metabolic rate (calorie burn).
+ I didn't create this information. This information existed before I learned it. I learned it from others here. Literally and figuratively this was written by other people. I'm just posting it.


FOOTNOTES
[1] A few examples of under-eating being problematic can be seen at this thread: http://www.myfitnesspal.com/topics/show/919346-still-think-your-1200-or-less-diet-is-a-good-idea
[2] This is a great thread about how to configure your macros. Once you’ve mastered measuring, tracking, and have a reasonable top-level goal, go here. http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

edited to add/reiterate/clarify: I didn't do this by myself, it is the compilation of direct collaboration of ihad, sarauk2sf, davpul, angelamberl, loraf83, winnervictorious, codergal, zoelifts, serpwidgets, allonsytothetardis, cmriverside, sjohnny, jofjltncb6, lacurandera1 and others. It is also the product of indirect collaboration - i.e. learning by observation - from sidesteel, acg67, and a hundred other fabulous members who do the research and share the results.

And there you have it, in a nutshell, concise and easy to understand. Save yourself hours and hours of the message boards!!!

lyndyloolaa

Amazing - thank you. I've just input my data (the same data I inputted into MFP) for my TDEE and it came out with about 300 calories more than MFP gives me! Made me think I'm perhaps not eating enough so I'll up my intake a bit

knightreader

thanks burt!

Lazygal53

Awesome! Thanks ...

eskiadas

bumppp

weese17

HIP BUMP

Fiona1111

This is really helpful and concise! Thanks. It's very easy to think that starving yourself is going to be the fastest easiest way to lose weight but this is how I lost weight last time (very little exercise) and I have gained it all back plus plenty more.

_chiaroscuro

Bumping to post link the next time I have the urge to be helpful.

Gracebel

Great advice - just what I needed to read x

RetiredAndLovingIt

bump

eep223

Question about this... would it be reasonable to just eat at the level of your goal weight and just slowly lose that way?

DarkSable

THANK YOU for this post! Really clarified a few things I wasn't totally sure on.

sammielealea

got to say this is very well written. I'd say you covered 'the basics' but it would be more accurate to say that you've covered 'what really matters'.

And done without a hint of condescension or a 'know it all' attitude. Really, bravo!

^^What he said^^ This should be mandatory reading!