New and Confused, Please Help

Hopefiend · January 2013

I am new to all of this and confused.

I am a 30 year old female, I am 5'8 and I weigh 279 lbs. I have lost 8 lbs since Jan 2 and I work out for at least 60 minutes 5-6 days a week (since jan 2) My workouts have increased since I began. I started Walking on a treadmill 45 minutes at a slow pace to pushing myself 60 minutes going slightly faster every day with a varied incline. Last night I got on the elliptical for the first time. I have burned between 400 and 600 calories per workout, depending on what I am doing. I try to pick it up a notch every visit to the gym.

I have calculated my TDEE which is 3166
I have used an outside calorie calculator which has told me I should be taking in 2383 calories per day, which includes a 5 day workout. The problem is that this seems very high to me. Everyone I have spoke to is on a drastically lower calorie plan then I am. Granted, they may weigh less then I do, but I have seen women who weight slightly below me or around my weight on a 15 to 1600 calorie diet. Am I doing something wrong?
I want to lose weight in a healthy way, and I would like to avoid going into starvation mode or plateauing. I have changed my intake drastically, cut out all soda and junk food ( which made up the basis of my diet before) And I am finding it difficult to eat my MFP calorie alotment, which is set at 2000. When I excersize, I try to eat back at least half of my calories but I am having a hard time. I ate fairly well before my diet began, which the exception of soda and junkfood. That itself made up 2000 calories a day and I never worked out - in case you were wondering how I got to be so large if I ate so well. Now that I have cut the crap out of my diet and began to excersize I am struggling eating so much.

My question is, Should I definately be eating around 22-2300 calories a day to effectively lose weight if I am excersizing 5 to 6 days a week?? Should I eat less? More? Wht about Zig zagging? has anyone done this and found it to be helpful.?? I am so confused and I know the 8 lb loss could just be from being more active, and my body readjusting as for the past 3 days I have stayed put at 279.

Sorry if this is long and confusing. :-/

Hopefiend · January 2013

bump?

2hobbit1 · January 2013

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

lots of good info here. Take the time to take your measurements and checkout your BF% to use in the calculator - it makes a big difference to your daily calorie target.. It will also allow you to see your LBM which you need to set your protein intake levels.

http://www.gymgoal.com/dtool_fat.html

since you are so heavy you can safely take a 30% cut from your TDEE, when your just over weight then drop that to 20% and finally when your within 10lbs drop it to 5-10% of your TDEE.

You should eat more than your BMR but less than you TDEE. Be sure to keep your protein around 1 gm for each pound of Lean body Mass - it will help you retain your muscle as you lose fat. You will need to customize your Macros to set protein level higher.

If you use the "roadmap" method you will have a single daily calorie target since you cut and your exercise burn are built in. You will not have to worry about chasing after a bigger target on workout days. Just be sure to redo the calculation foe every 10lbs lost.

This method works for a lot of people - it can work for you. When you first start out you may need to play with which activity level to choose when looking at your TDEE - you can always go between two levels if you need to.

Just because other people choose to "starve" themselves to lose weight does not mean than it is necessary to lose weight. Can you live the rest of your life at 1200 calories? Would your body be able to maintain itself at the level of nutrition? The low calorie starve yourself , don't eat real food routine is why so many people quit or regain all their weight plus more!

You can do this at a reasonable pace and with a reasonable calorie and exercise goal!

Hopefiend · January 2013

Thank you for your response.

The in place of a roadmap Link you provided is where I got all the information from before I posted, so i have calculated my body fat, taken my measurements and still get the same number. I was justwondering if is was possible to see results being on suc a high calorie diet.

I am interested to hear others opinions. I have done quite a bit of research. I definately feel that I am able to do thi, and I do not have a time frame in which to do it - consistantly of course, but losing a ton of weight in a short time is not necessary. I would like to lose an extensive amount of weight, in a healthy and effective manner. Then I plan to continue healthy habits to keep the weight off.

2hobbit1 · January 2013

I did the 12-1400 cal a day thing and all it did was make me a major ripp your face off for no reason Grinch. No loss on the scale. I do around 17-1800 cals a day now - My TDEE via my fitbit is 19-2000k. and I'm down 22 lbs since July. It has not been fast but it has been steady. I only have about 8 pounds to go.

Hopefiend · January 2013

Thats so great! Congrats to you! I am not looking to lose weight terribly fast. I am more worried about doing it right. I want to keep it off.

doing the calculations and using the roadmap post, I have figured that eating 30% below my TDEE is roughly 2300 calories per day. I am fairly confident that I am big enough to go 30% The fact is that I cannot eat anymore then that. I can barely eat this now. I forced myself to eat last night to get as close as possible, and ended up feeling full and got a stomache ache. Plus my boyfriend told me I shouldnt eat that much food at night (or one sitting) as it is called "bingeing" You can see in my diary what I ate - it is under "night time"

The thing is that the majority of the calories that made me as big as I am is from junk food and soda and not being active. I work 12 hour shifts where all I do is sit at a desk. Plus I had a baby and got really bad post partum depression which made me terribly inactive, and I put on about 75 pounds from that.

I ate closer to the 2300 mark last night and didnt excersize as much as I normally do ( I also began strength training last night) and I am 2 lbs heavier than I was yesterday morning. This makes me not want to eat that much, but I also dont want to go into starvation mode. I am so confused. I know we arent suposed to look at the scale every day.

does is seem out of sorts to have someone at my size eating 2300 calories? have you heard of anyone else who ate this much and still lost weight?

I know I am repeating myself. I am so sorry.

2hobbit1 · January 2013

There are a bunch of us around checkout the roadmap group

http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map

if you friend Helloitsdan you will be able to see his weekly/monthly meet and greet for new roadmapers.

Also another group

http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

If you have been eating a lot less than your 2000 cal target just up you intake slowly by adding in only 100 calories a week. This will let you figure out how to do this without the gorged feeling. It will also let you see where your "sweet"spot is. A huge jump will likely slow your loss but a gradual increase while you follow both your measurements and your weight is the smart way to do this.
It can be as simple as losing the non/low fat versions of dairy. adding in a handful of nuts or using nut butters. Or it can be as simple as adding in a protein shake after your workout.

Just be sure you measure your intake - measuring spoon/cups and for me a food scale that measures in grams. That helped me learn portion control. Also find a way to realty measure your activity so you get a true handle on your TDEE. I have used various techie aids - Bodymedia/gofit, HRM's and now a fitbit. The fitbit has become the most useful for me with the least visibility for others,

As for the increase in weight after starting a strength training. It is normal - when you lift heavy and stress your muscles they retain water as they repair. Also look at the sodium content of what you are eating- another reason for water retention. 'I'm sure you did not eat more than 5000 calories over your normal intake - that is how much extra you need to eat to gain 2 lbs. Also remember that food and drink has weight, and it will show up on the scale if it has not passed on through. And then there is always TOM.

Take small steps - get your protein up to 1 gm per pound of lean body mass, get your strength training going, do some cardio on non lifting days and gradually increase your calories,
I was losing at 1700 calories when I weighted 180 lbs so 2300 at your weight sound very reasonable to me.

Take a look at the nutrition section in "the New Rules of Lifting for Women" it will help you a lot. Also the training program is good as well. Also the strong lifts 5x5 rogram is good too. both lifting programs have good groups here.

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Best advice -
follow your measurements -
be patient - you need to give things a few weeks to properly *kitten* if its working for you before you change things up -
this is a journey that takes the rest of your life and there will be ups and downs-
Troll the boards you will see many with your concerns -
there will be a lot of good advice -
just beware of the cranks!

Hopefiend · January 2013

Thank you so very much. It means alot that you took the time to reply to me. I have spent a lot of time asking questions and no one seems to answer me. Thanks again.

Firefox7275 · January 2013

Ask your boyfriend when he trained as a doctor/ psychiatrist! Binging is not simply about how much you eat in one sitting because healthy people overeat sometimes it is about psychological aspects of that, lack of control and negative feelings for example. Spread your calories and servings out through the day and over up to six meals if you are struggling to get them in. You are consistently undereating on your fat goal, that is essential for health and will help you get your calories up without eating a ton of food. Some fats, like the long chain omega-3 found in oily fish, are linked to reduced body fat.

It's not just starvation mode, you need to consume enough of all nutrients to be healthy, repair and refuel after workouts. I see a lot of ready made/ refined/ sugary/ processed food in your diary and barely any fruit and veggies, oily fish, other healthy fats (avocado, olives, block creamed coconut, nuts, seeds, cocoa powder) or fibre/ mineral rich foods (beans, lentils, nuts, seeds). Be sure you are getting a balance of all the food groups, the right number of servings from each. Get the refined/ sugary/ processed/ snacky stuff down to 10% of daily calories - that includes Special K and the sugar in your yoghurt, maybe have plain and add your own fruit? If you cut back on ready made/ processed stuff you would not need to track either sugar or sodium, I'd like to see you track fibre 14g per 1000 cals minimum.

Be sure you are not holding onto the machine when on the treadmill, mix your workouts up different machines/ classes/ DVDs/ exercises, do interval training, carry on with the progression that is great.

Hopefiend · January 2013

Thank you so much for your reply! (as I sit at my desk eating a bowl of special k - facepalm)

My boyfriend is NOT a doctor or psychiatrist and you just made me day by saying that. Part of what is making this so difficult for me and making me question myself to begin with is because my boyfriend is constantly telling me 2300 calories a day is too much and I am not going to lose weight. Regardless of what other people here on the forums and IPOARM have told me.

I am well aware that oily fish is excellent for you, but I am allergic to fish so I can't eat it. But yor sggestions about the rest of the foods have for surely been taken. My grocery budget for the month has been tapped out so I will have to work on that next month. I completely agree with you on the excess sugar - the snacky foods were bought when I went grocery shopping at the start of this and was completely unaware on how to eat healtier. I am not tracking sugar or sodium for any particular reason, health wise, I just added them to see how i did with them.

In terms of the yogurt, I have often thought the same about the sugar and in fact went to the store to buy plain yogurt. but when looking at the nutritional information I noticed a serving of plain greek yogurt had 9 G sugar in it and more calories and that wasnt including whatever i added to it for taste. The yogurt I am eating is 80 calories and 8 G of sugar with double the protien of regular yogurt.

I think one thing i need to do to start is to enter my own food information. I have been sing the database to add food and have often found that it is incorrect. I have left it if the calories were right, even if the other numebrs were wrong, because really all I am tracking is calories. I will surely try to up my healthy fat intake. But that is where i am confused also. You are suposed to have .35 times your body weight or your LBM of fat? I have seen both written in numerous places. I know you are supposed to have 1g per lb of LBM of protien and I am surely trying to do that. I was wondering if I should start having protien shakes. That would help with calories I have trouble eating and also with protien. But once again, my boyfriend discouraged me.He said you should only drink them if you want to "get big" ( muscle wise) I don't really. I'd like to be fit, but not overly big. I will also begin to track fibre also.

Thank you so muh for your input. I apprecate it so much. I have seen you comment on other posts and have gotten alot from what you say, and also enjoy your no nonsense ttitude and straitforward way of putting things.

2hobbit1 · January 2013

In terms of the yogurt, I have often thought the same about the sugar and in fact went to the store to buy plain yogurt. but when looking at the nutritional information I noticed a serving of plain greek yogurt had 9 G sugar in it and more calories and that wasnt including whatever i added to it for taste. The yogurt I am eating is 80 calories and 8 G of sugar with double the protien of regular yogurt.

When you look at yogurt you need to remember that it will include the milk sugar that is present in the original amount of milk used. Most of that lactose is consumed by the lactobacillus that converts milk to yogurt. Look on the ingredient label for sugars added in addition to the milk and yogurt culture. If you get the plain yogurts you control how much sweetener you add as well as the type so you could use stevia or a drizzle of honey or just fresh fruit or a bit of flavor extract or mix in a bit of fiber cereal etc!

2hobbit1 · January 2013

. I know you are supposed to have 1g per lb of LBM of protien and I am surely trying to do that. I was wondering if I should start having protien shakes. That would help with calories I have trouble eating and also with protien. But once again, my boyfriend discouraged me.He said you should only drink them if you want to "get big" ( muscle wise) I don't really. I'd like to be fit, but not overly big. I will also begin to track fibre also.

Yes you need the protein to help preserve the muscle mass you have and to gain strength as you incorporate strength training in you routine.
Your BF is again repeating "misinformation" You will not "bulk up" unless you are taking testosterone or steroid supplements! When you look at protein powders look for whey protein (assuming you do dairy) that does not have extra additives that are geared to guys bulking up - as in no creatine.

See if you can borrow/buy the New Rules of Lifting for Women - it goes over all of this stuff in detail for the beginning female lifter. It will help you a lot with refuting these push backs from your BF%. I know you can get it for around $10 from amazon well worth the read.

http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1358096083&sr=8-1&keywords=new+rules+of+lifting+for+women

Hopefiend · January 2013

I just ordered the book. Thank you again, you've been so great and patient. I'm starting to get a handle on this. I'm going to eat my required calories and try to rule out excess sugars and crap, keep working out and just breathe. I'll give it a couple of weeks and see how it goes. And I think I'll just stop listening to my boyfriend entirely. Ha!

2hobbit1 · January 2013

Sounds like a good plan to me!!!

Firefox7275 · January 2013

Thank you so much for your reply! (as I sit at my desk eating a bowl of special k - facepalm)

My boyfriend is NOT a doctor or psychiatrist and you just made me day by saying that. Part of what is making this so difficult for me and making me question myself to begin with is because my boyfriend is constantly telling me 2300 calories a day is too much and I am not going to lose weight. Regardless of what other people here on the forums and IPOARM have told me.

I am well aware that oily fish is excellent for you, but I am allergic to fish so I can't eat it. But yor sggestions about the rest of the foods have for surely been taken. My grocery budget for the month has been tapped out so I will have to work on that next month. I completely agree with you on the excess sugar - the snacky foods were bought when I went grocery shopping at the start of this and was completely unaware on how to eat healtier. I am not tracking sugar or sodium for any particular reason, health wise, I just added them to see how i did with them.

In terms of the yogurt, I have often thought the same about the sugar and in fact went to the store to buy plain yogurt. but when looking at the nutritional information I noticed a serving of plain greek yogurt had 9 G sugar in it and more calories and that wasnt including whatever i added to it for taste. The yogurt I am eating is 80 calories and 8 G of sugar with double the protien of regular yogurt.

I was wondering if I should start having protien shakes. That would help with calories I have trouble eating and also with protien. But once again, my boyfriend discouraged me.He said you should only drink them if you want to "get big" ( muscle wise) I don't really. I'd like to be fit, but not overly big. I will also begin to track fibre also.

Thank you so muh for your input. I apprecate it so much. I have seen you comment on other posts and have gotten alot from what you say, and also enjoy your no nonsense ttitude and straitforward way of putting things.

If you can't eat fish be sure to take a high strength DHA/ EPA marine algae extract like Opti-3, eat omega-enriched eggs and plenty of seeds like ground flax and chia. The supplement is the most important, it's tough to get enough long chain omega-3s without fish but obviously you cannot change that.

Protein shakes are a good supplement or convenience food but ideally they would remain just that not be used to replace food too often. They are great for right after a workout if it's just not possible to get a meal in, or for adding to fruit/ veg smoothies. If you were wanting to bulk you'd need to first change gender or take anabolic steroids, then train intensively with weights perhaps five times a week, super regiment your diet including eating in excess of your TDEE not under it. You would likely select a gainer product (protein plus carbs/ sugars) not a whey isolate (lean protein).

Glad you appreciate my posting style and thank you for saying, I always intend to be helpful but some do find it too direct! Boyfriend needs to get his sticky beak out, tell him you have people here who are qualified to degree level in physical activity/ nutrition supporting you (there are a good few) plus all the lady MFPers who lift and eat seriously yet have gorgeous lean bodies. If he won't butt out remind him you could lose well over a hundred pounds of dead weight by kicking him to the curb once you get your confidence back. Or just laugh raucously EVERY time he comes out with a pearl of 'wisdom' and tell him I said not to quit the day job.

Lizrobin3108 · January 2013

From what I understand, meaning I don't know if it is completely correct, you should be hitting your calorie goal. I am 5'6 and started at 259lbs. Currently, I hover between 240lbs and 245lbs.I had my calorie goal set a 1370 to lose 2lbs a week. Instead of losing weight, I gained.

I read this article ( I will post it for you as soon as I can find it) that explained all the confusing stuff in easy terms. After I read it I felt like crap because I knew I was doing this wrong. I changed my settings to 1lb a week and my calorie goal went up to 1870. :-O
I was having trouble eating 1200 calories how was I going to eat 1870!

Easy, eat calorie dense food thats good for me ( nuts, avacado, ect)

That being said, I now know, it's not how much I eat but the quality of food. Eating lots of veggies, lean proteins and good fats. I still have trouble with it but it's getting easier.

I hope I kinda helped. I'm going to find that link for you. It's a long read but it's 100% worth it!

Good luck on your journey!

Lizrobin3108 · January 2013

http://body-improvements.com/resources/eat/

The link. Hope it helps!

girlonabikedc · January 2013

If you've lost 8lbs since Jan 2nd, then I would say that whatever you are doing is working. Keep doing it. Once you no longer see consistent weight loss, then recalculate.

speedracer2007 · January 2013

First, STOP listening to your boyfriend. Honestly, he doesn't seem to know **** about nutrition to put it very bluntly. MANY of us on here are dring protein shakes because we want the protein, not to bulk up. ((% of us on MFP are here to lose weight. If you have a significant amount of weigth to lose, I suggest trying to find/make friends that have been successful at that and learn from them. Not everyone has the same approach, just like not everyone's body reacts the same way. I do not believe, like some do, that you should go into total depervation of ALL the foods you love that most would classify as "BAD" for you like pizza, cheesburgers or cookies. Succesful lifestyles is about everything in moderation. I abused many foods...I'm trying to teach myself new habits, that I can learn to enjoy ONE cookie or 2 sclices of pizza for my dinner meal instead of the old 4 or 5...on occasion.

Also, I do not suggest trying to make a lot of changes all at once. You're setting yourself up for failure & disappoitment. Gradually incorporate change into your life so you don't emotionally overload your brain or body. Make your new life habits fun & enjoyable if possible...get some healthy receipes and cook...maybe your boyfriend can help you...maybe it's a new hobby. Same for exercise...you should enjoy it...if it becomes a chore you hate..you'll stop doing it.

You said you lost 8 lbs so far but haven't seen the scale move in the last few days...don't expect it to. Everybodys loss is different. You can go for 5 or 6 days and lose noting & on day 7 see a 4, 5 or 6 pound loss...be patient. Remember, there are a lot of successful people of MFP that have lost over 100 lbs.......ask yourself...if they can do...why can't I ? You can do this if you have a plan and stick to it. Send me a F.R. if you want & I can hook you up with others that have lost a lot or are certified in nutrition or physical therapists & trainers. Good Luck.

Hopefiend · January 2013

Thanks for the link - I've read through parts of it and have bookmarked it as it is very long. Alot of what it says is what is summed up in IPOARM.

After talking with you all, I do feel more comfortable eating the amount of calories I am supposed to. I am also going to figure out a way to get my needed intake of long chain omega 3s. I was entirely unaware that they were so important!! I also plan to be more smart and savvy when I shop again. I've spent so much money running to the grocery store as I learn more and more about what I should be eating. I will chalk this month up to a learning experience and hopefully from here out I will be able to make my food budget last and have some left over!

I don't allow the BF to know he is making me question myself. He really isn't a bad guy, he just needs to realize that what works for him isn't going to work for me. As I am a woman, not a freaking man.

You guys have been so great! I feel so much better about everything since speaking to you all!

The 8 lbs I lost is awesome, I agree. ( I put 2 back on since yesterday, which I believe is due to beginning strength training yesterday - but i really need to just stop obsessing with the scale)

mygrl4meee · January 2013

Hi. I am 36 years of age and a little bit taller than you and weighed 272 to start. MFP started me at 2050 or 2150. I don't remember for sure. They reduced the calories for time to time so now I am at a much lower level. Good luck.

New and Confused, Please Help

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