I need help!!!! :(

msgabismit
msgabismit Posts: 195
in Health and Weight Loss
BMR? Calorie counting? I'm so green, it's not even funny..

I am at 162lbs now. I am trying to lose 30-40 lbs. 30 is my goal and then I will assess and see if I need to lose more. I work out 5 days a week for 45 minutes of walking/jogging/running. I also lift on selected days (one day full body, one day just legs, etc)
Each 45 minutes on the treadmill burns 400-500 calories, depending on the intensity of the slope, etc. Right now, my goal is set up to lose 2 lbs a week which is making me intake 1200 calories. My BMR is 1476. So I am confused.. I've only been at this for two weeks (this is my second week), so of course I see no progress yet. Is it better for me if I move it to 1lb a week and why? I've read so many of your topics on this, but I figured I'd ask to clarify it better for myself.

Replies

  • msgabismit
    msgabismit Posts: 195
    No one? Seriously!? C'mon, enlighten me folks. I feel so retarded when it comes to these things.
  • AllTehBeers
    AllTehBeers Posts: 5,030 Member
    One pound a week will give you more caloric wiggle room but honestly, you need to do the same thing for at least 4 weeks, THEN reassess your fitness goals.
  • ameliasnelling
    ameliasnelling Posts: 46
    I've always been told the slower you lose weight, the harder it is to gain the weight back. I think you're on the right track, but maybe up your calories to 1400-1600 per day, or you're going to starve. Make sure you are cutting way back on carbs, up your lean proteins. The kinds of calories count, not just the number. You're not going to lose much if you eat 1200 of twinkies all day, you know? Also drink lots of water. If you don't drink enough water, your body will retain water. I've been dieting for over a year and I'm still learning.
  • mormonmomma11
    mormonmomma11 Posts: 358 Member
    And as always... make sure you are NETTING 1200 calories - if you only consume 1200, but burn 500, you are only netting 700 - and your body won't cooperate.
  • AllTehBeers
    AllTehBeers Posts: 5,030 Member
    And as always... make sure you are NETTING 1200 calories - if you only consume 1200, but burn 500, you are only netting 700 - and your body won't cooperate.

    This too. In reality, I'd bump to at least your BMR.
  • sgoldman328
    sgoldman328 Posts: 379 Member
    Hi Lady,

    I agree, it's super confusing.

    Your BMR is your Basal Metabolic Rate -- how many calories your body would burn if you sat and breathed all day.

    Your TDEE is your Total Daily Energy Expenditure -- how many calories you need to eat to maintain your current weight.

    Many nutritionists have told me that you need to NET (not just eat) above your BMR, but below your TDEE to lose weight.

    I go into a little more detail in my blog post: http://collegecookingandironchefamerica.blogspot.com/2012/03/my-weight-loss-technique.html

    Good luck!
  • msgabismit
    msgabismit Posts: 195
    Thank you all. This actually makes more sense now. LIke I said before I am green. With a capital G. :) So I will definitely increase my calorie intake to my BMR, and start there.
  • schicksa
    schicksa Posts: 123 Member
    At your starting weight and fitness level, it's probably more reasonable/healthy to lose .5 lbs a week. 2lbs would be for someone a lot heavier. :-p
  • msgabismit
    msgabismit Posts: 195
    FIgured it out. Calorie intake changed. Hopefully, I start seeing results soon.
  • Manoca94
    Manoca94 Posts: 8
    You don't want to eat to few calories, because that can make your body go into starvation mode where it will hold on to everything. Make sure you feed your body enough in healthy calories. Don't cut out the healthy carbs, because that can mess up things. Eat balanced and exercise! Don't get discouraged. :smile:
  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
    Hi Lady,

    I agree, it's super confusing.

    Your BMR is your Basal Metabolic Rate -- how many calories your body would burn if you sat and breathed all day.

    Your TDEE is your Total Daily Energy Expenditure -- how many calories you need to eat to maintain your current weight.

    Many nutritionists have told me that you need to NET (not just eat) above your BMR, but below your TDEE to lose weight.

    I go into a little more detail in my blog post: http://collegecookingandironchefamerica.blogspot.com/2012/03/my-weight-loss-technique.html

    Good luck!


    ^^^^^ Well said, I agree! You should be eating above your BMR and below your TDEE. In a nutshell 1200 is too low.
  • nicolars1977
    nicolars1977 Posts: 42
    Eat less to lose fat and workout to maintain/gain muscles mass.... i set a goal to lose 1lb per week (so far lost 3.4 in 25 days) i eat the calories the system tells me to eat, i have a sedentary desk job so the system also based it on that, so it all depends what you set for your goals, 2lbs is alot but only you know what will work for you, try a few weeks at 1lbs first i would recommend, and i have only eaten some of my workout calories once because i was still hungry, i do have a personal trainer friend that pounds it in my head that i should eat them back, i've not been here for long so i am still working through it. good luck
  • preaser
    preaser Posts: 85 Member
    http://thefitgirls.com/tdee-calculator.aspx

    Here's another website about calculating TDEE and BMR. I've been trying to hit somewhere inbetween these 2 numbers for me and slowly I'm losing a little. I lost inches first which is really more important. There are lots of websites if you google TDEE & BMR. Good luck!
  • berryjk
    berryjk Posts: 120
    You don't want to eat to few calories, because that can make your body go into starvation mode where it will hold on to everything. Make sure you feed your body enough in healthy calories. Don't cut out the healthy carbs, because that can mess up things. Eat balanced and exercise! Don't get discouraged. :smile:

    correct...your body will hold onto everything you take in and starts breaking down your muscles for the energy it needs. It's an ugly cycle! I workout 5 days a week 90 mins a day and my trainer has me at 1400 calories a day. just make sure you're getting most of your calories from protein and veggies rather than from fruits and grains!
  • msgabismit
    msgabismit Posts: 195
    Hi Lady,

    I agree, it's super confusing.

    Your BMR is your Basal Metabolic Rate -- how many calories your body would burn if you sat and breathed all day.

    Your TDEE is your Total Daily Energy Expenditure -- how many calories you need to eat to maintain your current weight.

    Many nutritionists have told me that you need to NET (not just eat) above your BMR, but below your TDEE to lose weight.

    I go into a little more detail in my blog post: http://collegecookingandironchefamerica.blogspot.com/2012/03/my-weight-loss-technique.html

    Good luck!


    ^^^^^ Well said, I agree! You should be eating above your BMR and below your TDEE. In a nutshell 1200 is too low.

    This makes sense..thank you!!! :)So eating above the BMR and below TDEE or netting above it and below?
  • msgabismit
    msgabismit Posts: 195
    Thank you all so much. I have a LOT to learn still. Exercise is going ok so far. There are days I want to be lazy, but I am determined not to be!
  • sgoldman328
    sgoldman328 Posts: 379 Member
    Hi Lady,

    I agree, it's super confusing.

    Your BMR is your Basal Metabolic Rate -- how many calories your body would burn if you sat and breathed all day.

    Your TDEE is your Total Daily Energy Expenditure -- how many calories you need to eat to maintain your current weight.

    Many nutritionists have told me that you need to NET (not just eat) above your BMR, but below your TDEE to lose weight.

    I go into a little more detail in my blog post: http://collegecookingandironchefamerica.blogspot.com/2012/03/my-weight-loss-technique.html

    Good luck!


    ^^^^^ Well said, I agree! You should be eating above your BMR and below your TDEE. In a nutshell 1200 is too low.

    This makes sense..thank you!!! :)So eating above the BMR and below TDEE or netting above it and below?

    I would say netting. But that depends on whether you eat your exercise calories or not -- and that's a debate in and of itself
  • msgabismit
    msgabismit Posts: 195
    I do eat my burned calories just because I've heard that I have to. Often times I am not really that hungry, but I get a little snack just to be able to eat some of those calories back and sometimes I'm freaking starving and eat them all back. I will have this eventually figured out. lol
  • msgabismit
    msgabismit Posts: 195
    I would say netting. But that depends on whether you eat your exercise calories or not -- and that's a debate in and of itself

    By the way, your blog=amazing! :) Thanks
  • anifani4
    anifani4 Posts: 457 Member
    Hi M. I just wanted to add a few words of encouragement. You are at the start of a journey and must learn some things along the way in order to reach your destination. Weight loss lingo is confusing at first but look what you've already discovered just by posting this one time.

    I've lost and regained several times over the past years. Each time, I learn something new. When I was young I would go ALL OUT to lose weight fast. I thought 1000 to 1200 cal per day was the only thing that worked. I know different now. For me it always led to a back lash or binging and gaining what I'd lost.

    For me MOST important thing is slow and permanent changes to lifestyle. That means regular exercise (both cardio and strength building) and a modest food plan..... forever. This doesn't rule out the occasional treat. I know how hard it is when family events are focused on yummy food. Keep my long term goal in mind and forgive myself when I give in to a craving or skip a day of exercise. Ani
  • sgoldman328
    sgoldman328 Posts: 379 Member
    I would say netting. But that depends on whether you eat your exercise calories or not -- and that's a debate in and of itself

    By the way, your blog=amazing! :) Thanks


    Aww thank you so much! I'm so glad you enjoy it!
  • msgabismit
    msgabismit Posts: 195
    Thank you so much, Ani. I really don't have a lot of support. My friends just don't understand this but they are all mostly skinny, so of course they wouldn't. They've never had to work for anything a day in their life, while life is slowly trying to kick my butt. I'm determined though. It's been two weeks only and I feel great. Yes, I may not have lost anything but I see definition in my legs as well as other places and that keeps me going. Plus, people like you keep me motivated. Thank you for the kind words of encouragement. :)
  • msgabismit
    msgabismit Posts: 195
    I would say netting. But that depends on whether you eat your exercise calories or not -- and that's a debate in and of itself

    By the way, your blog=amazing! :) Thanks


    Aww thank you so much! I'm so glad you enjoy it!

    I have it bookmarked just in case I need to go back to it. And I've commented on it. I have one as well but it was for my study abroad..and now it's used for my rants about exercising and diet. lol
  • msgabismit
    msgabismit Posts: 195
    By the way, very happy today. Bought a kitchen scale. :)
  • joannathechef
    joannathechef Posts: 484 Member
    BMR? Calorie counting? I'm so green, it's not even funny..

    I am at 162lbs now. I am trying to lose 30-40 lbs. 30 is my goal and then I will assess and see if I need to lose more. I work out 5 days a week for 45 minutes of walking/jogging/running. I also lift on selected days (one day full body, one day just legs, etc)
    Each 45 minutes on the treadmill burns 400-500 calories, depending on the intensity of the slope, etc. Right now, my goal is set up to lose 2 lbs a week which is making me intake 1200 calories. My BMR is 1476. So I am confused.. I've only been at this for two weeks (this is my second week), so of course I see no progress yet. Is it better for me if I move it to 1lb a week and why? I've read so many of your topics on this, but I figured I'd ask to clarify it better for myself.

    Please buy a good heart rate monitor like a Polar and use it when you work out - it takes the information about you height, weight, sex, age and heart rate and gives you an accurate calorie burn rate - unless you are really big you are not buring 400-500 calories on a tread mill for 45 miutes.

    I work out on a variable slope progam for cardio - intensity 2 or 3 for 30 minute and my HRM 198 calories burnt
    When I use my rowing machine for 30 minutes I burn 250 ish
  • msgabismit
    msgabismit Posts: 195
    I walk on the highest slope at fast walking speed. But maybe..thanks.
    I have another stupid question..My BMR is 1476...my TDEE is 2280 something..take off 300-500 calories off the TDEE is what I should net for my calories...so I stay in the 1700-1900 range. Now, why is it when I complete my food diary and it tells me what I should weigh in 5 weeks, it's so discouraging..only ranging a pound or two below what I am now (162)..or even a pound or two ABOVE???
  • msgabismit
    msgabismit Posts: 195


    Please buy a good heart rate monitor like a Polar and use it when you work out - it takes the information about you height, weight, sex, age and heart rate and gives you an accurate calorie burn rate - unless you are really big you are not buring 400-500 calories on a tread mill for 45 miutes.

    I work out on a variable slope progam for cardio - intensity 2 or 3 for 30 minute and my HRM 198 calories burnt
    When I use my rowing machine for 30 minutes I burn 250 ish

    My slope is between 13-15 (15 being the highest) and the speed is always 3.5-3.9...fast walking.
  • Stixe
    Stixe Posts: 6
    Hi

    Everyone keeps talking about proteins. Medical industry are now changing their view on proteins and body health. Proteins may help weight loss, but they help the body to create more free radicals and therefore higher risk of disease. Everything in moderation. Proteins are high density (in my understanding) and take a lot of processing to breakdown and therefore fill you up for longer, hence the past understanding for using proteins to help lose weight. (There are plant proteins that take a lot less for the body to break down but still fill you up for longer - not sure what impact this has on the health benefits.)

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