Yo-Yo dieting and the psychology of calorie counting

marmatt13
marmatt13 Posts: 16 Member
in Health and Weight Loss
Hi, I joined MFP 10 days ago and loving it so far. I started my weight loss journey (again) and I'm feeling anxious about calorie intake. Historically, I've taken an all or nothing approach which has resulted in my gaining and losing the same 10-15 lbs over the last 12 years. The good news is I've only fluctuated 10-15 lbs and maintain my 18-20 size. But I also think that has been part of the problem, I get discouraged because I need at least a 25lb weight loss before dropping a size.

Right now I'm averaging about 1300 cal/day. I have not been exercising consistently, walking 45 min 2-3X/week.

I'm 5'10 and currently weigh 227. I started at 238 6 weeks ago.

Should I increase my calories?? I'm concerned I may not be eating enough, calorie counters tell me I could eat 1700 cal/day and will lose a pound/week. Yet, I'm anxious about doing it. I want to get this right this time.....please help!!

Replies

  • stephvaile
    stephvaile Posts: 298
    what are u currently set at to lose each week
  • Babbs1977
    Babbs1977 Posts: 42 Member
    You're probably eating too little, and should really follow the calorie guidelines MFP sets. I'm 5'2" and am eating approximately 1500 calories per day and am losing weight consistently.

    You can experiment though. Some days I eat more, some days less, but never go under 1200 NET calories per day. Eat the calories MFP tells you too for a month and if you're not having success then drop it by 100 calories and see if that makes a difference.
  • TheChangingMan
    TheChangingMan Posts: 73 Member
    If you follow Scooby's suggestion of a 20% reduction on your TDEE, eating 1901 calories per day should see you drop a pound a week. That's before any exercise, so you can eat (some of) them back too.
  • lilpoindexter
    lilpoindexter Posts: 1,122 Member
    Before I did anything, I would establish a real baseline for a week...I would religiously log in EVERYTHING that I ate - down to a ketchup packet and cooking oil, and I would write down the actual times I exercised...when I was truthful with myself about this, I saw that I was really pigging out, and not really spending much time doing cardio...it was a real eye-opener.

    I have tried to target 1lb a week...it's slow, but it's working...I'm not starving myself during the week, so I'm not beating myself up during the week and hating my "diet"...which would just lead to frustration, and I would have given up by now. Patience is key.
  • tarabatton
    tarabatton Posts: 47 Member
    I also have been a habitual all or nothing dieter. This difference I have noticed with MFP vs anything else I have done is accountability and that I am NOT on a diet. I am 31, 5ft 4in, 273lbs and a size 24. I take in 1400 cals perday and exercise a min of 5days a week. I have a weekly burn goal of 3200cals. I do not eat back my exercise cals during the week but will on the weekends due to going out and such. I have been doing well at this pace I have lost 13lbs since 7/10/12. My exercise will slow a bit soon since the school semester starts this week but I hope to keep the momentum going. Feel free to add me, I will be support as I can.
  • stephvaile
    stephvaile Posts: 298
    DAILY CALORIC INTAKE CALCULATOR
    Age 46 Years
    Gender
    Female
    Weight 227 Pounds Kilos
    Height 5 Feet &10 Inches
    CMs
    Ft In
    Exercise level sedentry
    Advanced Options

    Maintenance 2102
    CALORIES/DAY
    Fat Loss 1816
    CALORIES/DAY
    Extreme Fat Loss TOO LOW!
    7 day calorie cycle (zig-zag)
    i put your details in with no exercise and sedentry as your job level

    to lose a pound per week you need to eat 1602 and then eat your exercise cals or at least some of them enter into mfp and put in recommended and to lose a pound per week see what it gives you
  • slimbabe7
    slimbabe7 Posts: 2
    Hi Marmatt, I have taken other approaches too where I ate less than what MFP recommends, with the same results you have had where you end up gaining it back again. Most recently, a doctor-supervised HCG diet where I lost 40 lbs in 40 days, only to gain it back almost as quickly. You know what they say about insanity, that it's when you do the same thing over and over and expect different results. So I have decided to stop the insanity and try a different approach. I am eating the 1840 calories a day that MFP says will result in a 1 lb. loss a week for my current weight.

    So far, over a 40-day period I have lost 10 lbs. I am hopeful that I will never see that 10 lbs again, because I plan to be on MFP forever. When I get to goal, I plan to continue tracking my food so that I maintain my goal weight. I have decided to change from a sprint mentality to a marathon. Before I would follow diets that I did not have the will or desire to maintain forever, so eventually I would go off them and gain the weight back. I am now trying a slower, gentler approach that I feel I will be able to maintain for life.

    I agree with Babbs about experimenting. Don't be afraid to try something new, many successful famous people tried a lot of things before they found success. I think you should be more afraid of sticking to what has not been completely successful for you in the past, than you should of trying something new. Good luck!

    7683843.png
  • marmatt13
    marmatt13 Posts: 16 Member
    Wow...thank you all for the quick and supportive responses.

    In my head I've convinced myself that I've completely screwed up my metabolism and "I" don't need more calories than what I'm eating, crazy, I know.

    I've been pouring through the message boards here and I find them to be so inspirational.

    Starting today, I will do what you suggest. I will recalculate my calorie needs and stick to it along with tracking everything. I'll post again in a week and let you all know how I did.

    Thanks again. Now it's off to a date night with hubby. :flowerforyou:
  • slimbabe7
    slimbabe7 Posts: 2
    Yes! I would love to hear how it comes out for you. Oh date night sounds like fun! :smile: :heart:
  • marmatt13
    marmatt13 Posts: 16 Member
    Ok....it's been 9 days since my last post and my weight has stayed the same for the last week.

    I'm remaining positive. I have stuck to my calories for the last week under a few days, over a few (damn Panera...lol)

    I know I don't follow a really "clean" diet, was hoping counting calories and walking more would do the trick.

    My food diary is open in case anyone wants to sneak a peek and tell me what I should/could be doing differently.

    Thanks :flowerforyou:
  • TheArmadillo
    TheArmadillo Posts: 299 Member
    firstly you need to wait a few weeks before changing anything before you really see a difference. no change within the first week or 2 can be normal. I would take all your measurements today (weight, and hips/waist/etc) and don't measure again for 3 weeks at all.

    Secondly I would set your calories higher again - your BMR is 1766cal (if you don't know MFP defines BMR as this
    "our BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
    Your BMR does not include the calories you burn from normal daily activities or exercise"
    otherwise known as 'the amount of calories you would burn in a coma'. This should be your minimum intake. Set custom goals and set 1766 as your calorie count for the day. I would also alter your macros to increase the protein and fats, and decrease the fats. It depends on preference but I like 40carbs/30protein/30fat.

    Also if you were to track your sugar and sodium I think you would be shocked. Your diet is crappy and highly processed, which means a lot of sodium and sugar. Sodium in particular will make you retain water and will mask weightloss to some extent. You don't seem to always eat balanced meals - one day you had a piece of fish and some cola as a meal :huh:

    Introduce more fruit and veg, add protein to every meal (this will also help to make you feel full). Plan ahead and eat out less. It doesn't mean you can never have fast food again but limit it to maybe once a week/fortnight.

    Healthy food doesn't mean it needs to taste crap - have a look at websites such as skinnytaste.com for great recipes.
  • MissMormie
    MissMormie Posts: 359 Member
    Great on sticking with it for 9 days. It'll take a bit longer (say, 2-3 more weeks) but then you'll start seeing the results!

    Keep up the good work.
  • marmatt13
    marmatt13 Posts: 16 Member
    firstly you need to wait a few weeks before changing anything before you really see a difference. no change within the first week or 2 can be normal. I would take all your measurements today (weight, and hips/waist/etc) and don't measure again for 3 weeks at all.

    Secondly I would set your calories higher again - your BMR is 1766cal (if you don't know MFP defines BMR as this
    "our BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
    Your BMR does not include the calories you burn from normal daily activities or exercise"
    otherwise known as 'the amount of calories you would burn in a coma'. This should be your minimum intake. Set custom goals and set 1766 as your calorie count for the day. I would also alter your macros to increase the protein and fats, and decrease the fats. It depends on preference but I like 40carbs/30protein/30fat.

    Also if you were to track your sugar and sodium I think you would be shocked. Your diet is crappy and highly processed, which means a lot of sodium and sugar. Sodium in particular will make you retain water and will mask weightloss to some extent. You don't seem to always eat balanced meals - one day you had a piece of fish and some cola as a meal :huh:

    Introduce more fruit and veg, add protein to every meal (this will also help to make you feel full). Plan ahead and eat out less. It doesn't mean you can never have fast food again but limit it to maybe once a week/fortnight.

    Healthy food doesn't mean it needs to taste crap - have a look at websites such as skinnytaste.com for great recipes.

    You are absolutely right on so many levels, especially about eating so many meals on the run.

    Part of the bad habit issue is that DH owns a pizzeria....yes a pizzeria. I've never "had" to cook, it's always been optional as all I have to do is pick up the phone and order food, delivered to my door no less. Sometimes I wonder how I never gained more than I have.

    He works 70hrs/week, I work about 50. We are on opposite schedules. I either eat on the run or just order when I get home. I never realized that developing bad habits in the early phases of our relationship would have such long term consequences and be more difficult to break.

    My next mini goal is to incorporate more veggies. Thanks for the insights :)
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    If you're obese then your body can handle large deficit. This is where we don't follow BMR since it will overestimate calorie consumption for obese people. I heard that the best thing to determine the calories you need is to calculate the BMR & TDEE using the specific weight you're aiming for.

    Also I agree that you need to wait some time maybe a few weeks or even months before you see the difference. Think of this journey more in becoming healthier, less sickly, be stronger & do more activities without getting fatigued. Everything else including weight loss will follow.

Categories