Deficit and Losing Weight

OpalFruitJam
OpalFruitJam Posts: 114 Member
edited September 20 in Health and Weight Loss
I started MFP in Dec and was given a daily goal of 1,200 calories (500cals a day deficit in order to lose weight)
However, as I lose weight, my BMR will change also, so the 500 cals a day deficit may no longer be effective.
My BMR is now 1,315, so by eating 1,200 a day I will only have a 805 weekly deficit.
In order to lose 1lb a week, I need to have a 500cal a day deficit, which would create a 3,500 deficit in a week.

As my BMR has changed I can now only have a 805 a week deficit. Surely this means I will be unable to lose any weight for weeks on end?

Will I need to eat even less than 1,200 to achieve this? I am confused.

Replies

  • jmb1510
    jmb1510 Posts: 45 Member
    Congratulations on losing weight. Now comes the harder part when you have to exercise more. Your numbers are right and you would have to eat that ridiculously low amount of calories to lose 1lb a week and we all know that is too few calories. The only way to continue to lose the weight is to burn more calories or to change your weight loss goal from 1lb to .5lb a week.

    I don't know your exercise routine, but make sure and do some weight training as the added muscle will burn more calories. Don't worry, you won't get a manly physique unless you eat tons of protein, take supplements and lift 2 hours a day.
  • TessaL221
    TessaL221 Posts: 106 Member
    Every time you lose like 10 lbs (after you enter your weight loss into mfp) it asks you to recheck and you recalibrate your daily intake. Hope this helps.
  • vox779
    vox779 Posts: 7
    You look great! Congratulations!

    Along the lines of a previous post, you really should recalibrate your goals section every time you weigh in (I weigh in once a week and reset my goals according to my new weight). This ends up reducing my calorie intake suggestion by anywhere from 20-50 calories a day for the next week.

    Not recalibrating is probably your problem (although, I agree with another previous post, you probably have to up the exercise just because you are doing so well already).

    It's easy. Just go to "My Home" and click the "Goals" link (it's next to the "Check In" link). Those adjustments each time you check-in should help you get an accurate calorie in-take suggestion.
  • stormieweather
    stormieweather Posts: 2,549 Member
    The last few pounds are not going to come off as fast as the first ones did (unless you're real lucky). There is an excellent post by Banks stickied that talks about how to lose the last little bit. Read Phase 5 - End Game of the linked thread - http://www.myfitnesspal.com/topics/show/9433-expectations
  • acakeforawife
    acakeforawife Posts: 207
    Well, your BMR is what you would burn if you stayed in bed all day sleeping. Which I'm assuming you don't do. :smile: So even without any 'intentional exercise' like hitting up the gym or going for a run, you're still burning lots of additional calories just by getting up, going to work, preparing and eating food, washing dishes, etc. So your deficit is definitely more than it appears by just figuring your BMR!

    That said, yes, the last pounds can and probably will come off much slower. But you can do it! :heart:
  • lessertess
    lessertess Posts: 855 Member
    As you get close to your goal, it will not longer be realistic to try to lose 1 pound a week. You should probably drop down to losing a half pound a week. When you have a lot of weight to lose your body can safely support a daily deficit of 500 to 1000 calories, but as you get closer to your goal weight your BMI goes down and you can probably only support a caloric deficit of a couple hundred calories a day.

    Read some of the "tacked" posts at the top of the general posts....that'll explain it.
  • mworld
    mworld Posts: 270
    also if you are doing strength training the good news is that a little of the extra bulk will help burn more calories (keep seeing the rule of thumbe being for every pound of muscle you need 50 more calories per day to maintain it).....but remember gaining muscle is a slow process and not like water weight which will fluctuate all the time.
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