THE answers to THE questions

Ok, Ok, I promise to wear it on a string around my neck, but I need one thing clarified. I have read the first 4 pages of this thread, and then the last 4 pages, so the answer is probably somewhere in the middle. Sorry if you are all repeating htis for the gazillionth time. But i have counted calories and successfully lost weight in the past. I have been counting calories, exercising, and drinking half my weight in water for the past 3 weeks...and the weight is not budging.
I have read you all say "eat back your calories" and "dont eat below your BMR" (i followed your instructions and went to Tools and then calculated my BMR.
Here is my issue. My BMR on MFP says 1570 cals. But WHY, then, would MFP set my daily caloric needs as 1200? If my body (large frame, 5'10") needs 1570 cals to lay in bed all day, then, as I understand it, eating only 1200 calories each day would quickly put me in starvation mode.
I eat back my exercise calories and dont eat empty calories very often. I only drink water (and wine on the weekends in moderation).

MFP tells me to eat 1200 cals a day (before exercise) in order to lsoe 1 lb per week.
This thread tells me to "NEVER eat below" 1570 (my BMR).

Who is accurate? I would gladly change my daily goal to 1570 if that will re-energize my metabolism and kick start this weight loss. Thank you, and I look forward to any responses....I need to know what to write on the paper I will string around my neck

OK, this will be long. Please read it if you are confused. Disclaimer: I am not a dietician or a doctor, just a successful loser and maintainer, who has consulted both doctors and dieticians.

Question #1:

Should I eat all my calories?

Yes. MFP is already figuring a deficit for you to lose weight. This deficit is based on what you need to eat based on your everyday activity, not counting exercise. In the end, it's all about "net calories" (you can view yours under reports)

Example: you need to eat 2,000 calories to maintain your current weight (random number)
MFP will tell you to eat 1,500 to lose one pound per week (500x7=3500=one pound loss).

Let's say you exercise, and burn 500 additional calories.
UH-OH, now you are at a 1,000 calorie a day deficit. You need 2,000 calories to maintian, are already restricted to 1500, so now your net calories are a 1,000 a day. This is starvation central. Your body, which is very good at keeping you alive, will store and save calories. You WILL stop losing weight. You WILL want to throw your scale out the window.

Eat your exercise calories. At least eat most of them.

Question #2:
I'm eating 1200 calories, I feel like crap and I'm not losing weight. What gives?

Answer:
Run, don't walk, to "tools" and use the BMR calculator. Please, please, please, eat at least your BMR calories every day. You might lose weight more slowly, but you will still lose, and you will not longer feel a sudden urge to fall over every time you do, well, anything.

Question #3:
I'm doing "everything right" and the scale won't move.

Answer #1: The scale is the devil. Step away from the scale. Buy a tape measure, notice how your clothes are (probably) fitting better. Muscle is more dense than fat, and takes up less space on your body. More muscle on your body will make the scale freeze or (gasp) move upward.

Answer #2: You're not being honest. In order for this to work, you must record every morsel of food that goes in your body. Also, if you ride a stationary bike for 30 minutes and barely break a sweat and can still chatter on your cell phone (OK, that's my personal gym pet peeve) then you're probably not working "vigorously". Don't overestimate your exercise calories. (this was a big mistake I made in the past.)

Answer #3: Your body might be re-adjusting. How you feel is the most important mark of progress. It's very easy to fixate on numbers, but feeling better really should be its own reward.

Question #4:
So, if I'm eating my exercise calories, what's the point of exercise?

Answer: (warning: extremely opinionated answer ahead)
You don't. You can lose weight through diet alone. But, then you will be skinny and flabby. Is a model skinnier than me? OH, YES! Is she healthier than me? probably NOT. She couldn't survive the hour-long spin class that I take three times a week. Trust me. Her skin is a mess, she smokes, and she looks like crap in person. (this is a generalization. I don't hate models, but this is their lifestyle. . .I used to be a "dresser" at shows, and I saw a lot of "behind the scenes" stuff.

Does that help? Please say it does.:flowerforyou:

Thank you so much for this!! I have been stuck for 3 weeks now and even gaining (gasp) a couple of pounds - I work out 5-6 times a week for an hour a day but have been well under the mfp suggested calorie intake - that old thing about if I eat less I will lose weight just isn't working for me - clothes still fit so much better that before except for a little tight around the arms and legs - whoop! cause of the muscle that is building !
Can you give some suggestions about how to get more calories in? I just am not that big of an eater and I am enjoying working out so I don't want to cut back on that so I guess I have to figure something out to fuel my body........? Appreciate your information and hope you can help!!

one question - what is the most important things that need to be tracked food wise? cal's, carbs, sodium, etc?