So confused on the calorie in/out HELP

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jennifer_mary
jennifer_mary Posts: 11
in Health and Weight Loss
Ok I have been doing an awesome job in the exercise front burning anywhere from 500-1000 calories a day doing various workouts of strength and cardio 6 days a week. Where I am lost is do I still stick to the 1200 calories a day (I find it very doable) I am just worried if I 'eat back' the calories I burn I will end up gaining weight or maintaining rather than losing.

For some background I retain a lot of muscle so my BMI is higher. I tend to weigh about 15lbs more than my friends who are two sizes bigger than me in clothing. I want to lose about 25lbs in 4 months to get me down to a more reasonable weight. I am currently 175lbs and I would like to go down to 145-150lbs. I am 5"4 inches tall.

I am still eating some carbs but in modest amounts and I've cut out all potato and pasta and I use brown rice, quinoa, and a small amount of multigrain or rye bread that I make at home. I'm trying to eat as clean as possible and limit my sugar intake. I have a green smoothie ( spinach, apple, banana, coconut water, chia seeds) 3 times per week after my big boxing sessions. I'm keeping it pretty healthy but I always finish around the 1200 mark and my friends are telling me that its bad with the amounts I'm burning. I ate 2000 calories today and I feel like a slob! I can't do that everyday just because I'm working out that's so much food!

Are there any pointers? I really want to drop this weight as fast (albeit healthily) as possible. I'm aiming to lose about 2-3 lbs per week! Any advice would be greatly appreciated.
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Replies

  • Duck_Puddle
    Duck_Puddle Posts: 3,224 Member
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    So do you want to stay 145-150 when you get there? If so, slow down. Whatever you're doing to lose the weight needs to be something you can do forever, or once you stop doing it, you'll gain the weight back. If you're burning a bazillion calories and not fueling yourself, eventually your body will rebel and if nothing else, you'll be tired, cranky, etc (oh, I know you feel great now).

    The biggest tip is slow down-you should be aiming for losing .5-1% of your body weight per week (about half what you're actually aiming for), and losing it in a way you can sustain. You don't "stop" when you reach your goal weight-you just carry on. So think about whether you can really live the way you're living forever and ever amen. I'm guessing probably not (if you're saying you can-give it another month or two then reassess your answer).
  • WBB55
    WBB55 Posts: 4,131 Member
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    You sound like the kind of person who would benefit from taking meausurements and body fat%, and tracking those instead. If you're athletic and muscular, BMI and scale weight don't mean much... unless you're trying to lose for a boxing match weigh-in. For that, you'll need to talk to your trainer about dropping weight, in my opinion.
  • particleastro
    particleastro Posts: 68 Member
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    You sound like you are doing a great job and you certainly dont seem big on your pic! Why worry about your weight? If your packed with muscle instead of fat then thats great! Dont sacrifice 25lbs just for the sake of the numbers on the scales.

    Calories in v calories out will only get you so far. You will find that quickly your weight will satbalise and as you have stated it s not worth severely restricting calorie intake to continue you weight loss (as you'll probably be losing muscle too, which you want to avoid).

    Your low sugar approach is great. As long as you keep your blood sugar levels nice and flat you will continue to lose fat. What you should be doing now is cycling macro nutrients (ie have a high carb day, low carb day etc). as this will give you better hormonal control. There are many different protocols available to do this, such as Intermittent Fasting or slow carb, find which one works for you.

    Its quite a deep subject to write in a post, message me if you'd like some more pointers.

    Also, WBB55 suggestions are excellent, you need to start taking more personalised readings than just weight!

    JU
  • jennifer_mary
    jennifer_mary Posts: 11
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    I put on a lot of belly fat when I did chemotherapy from all the steroids they had me on. My BMi classes me as 'obsess' and that pic was taken when I was 7 months pregnant. I got pregnant straight after chemo and I have a 5 month old. I'm not trying to lose muscle mass but I need to drop my body fat percentage. I'm leaning out a lot but I need to get rid of more fat.

    My waist is 81cm and my hips are 106cm. I carry it all on my belly and I'm not noticing much cm/inch loss at all off of my tummy. My doctor did say the steroid weight is harder to lose. I have lost 26lbs since Oct 1st but I still have the 25lbs to go. I gained 25lbs from steroids the other weight was from the baby.

    I love my fitness so continuing isn't an issue. I even took a 3 week break from diet and exercise and I only gained 800grams even with daily desserts.

    My fitness is:
    Monday/wed/Friday: 60 minutes boxing
    Tuesday and Thursday: 30-60min of treadmill -running/intervals/incline work plus some strength training
    Saturday and Sunday: one is a rest day and the other I do 30-45 min on my treadmill plus strength training for about 20-30 min
    *some days I swap treadmill work for 60 minutes of body step.

    I love my fitness routine so I'm not doing it just to she'd calories I actually enjoy it.

    Thanks for the replies.
  • mayamagallanes
    mayamagallanes Posts: 85 Member
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    I feel the same way, In high school I was 155lbs but a size 3/5 jean. Everyone thought I was about 130lbs. I was told by my doctor to do the 1200 calorie diet and exercise. Now I burn about 600-1000 calories 4-5x weekly. I have always gained weight and lost it and felt and looked even smaller but my weight always stayed about the same if that makes sense lol I will be start measuring because when I look at the scale is doesnt change much but I FEEL so much smaller. My friend who is doing MFP and working out with me also asked her doctor about what we were doing and she said to take in 1200 calories MIN. and to NOT eat back exercise calories because by the time we exercise we have absorbed all the nutrients. Personally Im not sure about this advice but Its def another way of looking at weight loss. Recently I have started intermittent fasting this is only day two so I will see how it works :) Good luck!!
  • jennifer_mary
    jennifer_mary Posts: 11
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    Thanks may. I hope I can get it sorted out I mostly just want to drop inches and my assumption is that if I get to 145lbs I'll be in a healthy range. My 'healthy' BMI weight is 115lbs (it's never going to happen) that photo in my profile was taken yesterday (175lbs) and I don't think it's morbidly obese which is what I'm classed as. How dumb. I hate BMI!!!
  • mayamagallanes
    mayamagallanes Posts: 85 Member
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    Thats how I feel, I know what my BMI says but I call BS lol theres no way I will ever get down to or want to get down to 115lbs. I am 5'4 too and want to get back to 155lbs I am about 190 now...I'd say def measure because the first weeks I started I lost 8lbs and then the 3rd I GAINED 10 lbs. Didnt make sense because I felt smaller... Boo lol
  • mathjulz
    mathjulz Posts: 5,514 Member
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    The 1200 calories already has something of a calorie deficit built in - meaning that you would lose even if you don't exercise (assuming that you're not one of the people whose metabolism slows when you eat that few … some people need more). So when you exercise you either give yourself an extra deficit or get to eat back those calories. I would suggest eating them back, or at least part of them. Again, many people's metabolism will slow when not eating enough of those exercise calories.

    Other than that, it sounds like you're doing okay. Good mix of cardio & strength (I hope you're not using too light of weights! … "too light" depends on what you can lift), and you recognize the different body styles and the flaws of BMI. Stick with it, it makes you healthier regardless of the numbers on the scale.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
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    If you are exercising enough to actually burn 800-1000 calories you need to eat those calories back.

    1200 calories alone is far too low let alone when you add in exercise. Without a lot to lose you should have your goal set around 0.5lbs per week. You don't have a lot to lose so you can't have a large deficit... eating only 1200 and burning that many without eating them back is creating too large of a deficit.
  • shmoony
    shmoony Posts: 237 Member
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    Prepare to be offended:

    A) You're not burning nearly as many calories as you think

    B) 145-150 is still too heavy for someone who is 5'4"

    C) If you don't net more cals during the process you will gain it back.

    I am a male at 5'10" with relatively good muscle definition. I weigh just over 150 pounds. I eat 2200-2500 calories / day, and I burn anywhere from 200-500 per workout. Therefore, I net anywhere from 2200-2500. You need to do a little more research into the science of metabolism and weight loss. I know you think you have a lot of muscle, but once you start getting really lean, you'll find that you really don't have as much as you think, and the gel coating you have around your muscles is just making them look bigger. I've been there, done that routine. Net the calories of what woman who weighs 125 pounds would eat for maintanance, and stick to it for the rest of your life. It will work, trust me.
  • jennifer_mary
    jennifer_mary Posts: 11
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    If I am supposed to eat those calories back how do you do that?

    If I ate what I deem as a lot of food (healthy choices) I could eat a max of 1500 calories.

    Today I had McDonalds and an ice cream for a very rare treat and I only ate 2100! Which was under my 1200 plus my burned calories! I ate so much today. I couldn't Imagine doing that everyday as I can imagine I'd need to eat a ton more of healthy choices to get to that calorie intake.

    What types of foods are best to boost calorie intake without making you tip the scales?
  • jennifer_mary
    jennifer_mary Posts: 11
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    Oh no I don't think I have BiG muscles and i know my fat Pads them haha. I just have more muscle percentage than many of my friends. I have several friends who never workout or anything yet they are lighter than me and two sizes bigger. That's all I meant. I am not offended. I know I have work to do, that's no secret I wouldn't be here if I thought I was an amazing fit woman with no body issues.

    For me getting to 145 is something I'd be satisfied with even if you think it's too big still I'd be happy with it and that's what is important.

    Also I know it's not 100% accurate but I use a chest strap heart rate monitor that accounts body fat %, height and weight (BMI) to calculate my calories burnt so it's a lot more accurate than just assuming based on what an app will tell you you'll burn.
  • For_the_Last_Time
    For_the_Last_Time Posts: 136 Member
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    First take another look at that BMI Chart! You are 1 pound from being overweight!

    Second as far as what you want to weigh it is your goal (I know you know that) but it would bug the crap out me if someone told me that my goal isn't good enough when I know that I have 122 pounds of LBM right now.

    Nuts, healthy oils, avocado is what I use to bump my cals up without a lot food. Also to retain your muscle make sure your protein intake is around a gram per pound of LBM.
  • shmoony
    shmoony Posts: 237 Member
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    First take another look at that BMI Chart! You are 1 pound from being overweight!

    Second as far as what you want to weigh it is your goal (I know you know that) but it would bug the crap out me if someone told me that my goal isn't good enough when I know that I have 122 pounds of LBM right now.

    Nuts, healthy oils, avocado is what I use to bump my cals up without a lot food. Also to retain your muscle make sure your protein intake is around a gram per pound of LBM.

    I just get sick of obese people setting goals that are really just lies they are telling themselves. It's like running 22 miles of a marathon. There isn't a single woman out there who if they could snap their fingers, wouldn't take a body like Jennifer Beals. So why set your goal 25 pounds more than she weighs?! It's not unrealistic, it just seems daunting so you you want to be more "realistic". The truth is, that everyone who reaches their intitial goal to get fom obese to just pudgy, then says "well, I went from 200-160, why not go from 160-130?" Why not just set your goal at 130 to begin with?
  • jennifer_mary
    jennifer_mary Posts: 11
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    Thank you, for the last.

    I wanted to try a home made granola bar recipe but it was really high calorie but I might try it as a booster in big workout days! It's got plenty of nuts and seeds. I'm looking forward to it, I always thought I had to stay under the 1200 calories.

    Honestly that would be a good goal for me and I'm sure it will change as I get more fit and more lean but for now that would make me happy. I have 3 kids under 5, a new baby and I just finished chemo 18 months ago (not excuses but I'm proud I've gotten this far) I'm enjoying my fitness journey. I just came here to make it more effective :)
  • psuLemon
    psuLemon Posts: 38,394 MFP Moderator
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    Dont listen to shmoony on number 2. Its all based on body composition. The more lean body mass the more you will fall outside the normal weight. Just because he fits in the low end of this weight doesnt mean you have to. It just means he has less muscle than tye people in his class. I am 5'11 male, 30 yr old and 12% body fat and i am 195 lbs. Even at 6% body fat i will be 10 lbs overweight.

    Next it will be hard for you to lose 25 lbs in 4 months, you really dont have that much to lose if you really do have more muscle. Next you do need to eat more; based on your stats it would be 2000 calories a day. If you fuel your body you will see greater results with fat loss and less muscle loss. This means you will get a tighter body faster. Also, i do agree that you arent burning as much as you think. You are probaly around 300-600 calories but it doesnt matter as long as you are in a deficit.

    I would suggest adding 200 calories a week until you hit at least 1800-2000 calories daily. This is total calories not net. This will also help stop your binges since you are consistently fueling you body. Immediately you should see improvements in your workouts. After a month at 1800-2000 calories, it you dont see fat loss decrease by 200 calories. Also adjust macros to around 40/40/20
  • jennifer_mary
    jennifer_mary Posts: 11
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    I just get sick of obese people setting goals that are really just lies they are telling themselves. It's like running 22 miles of a marathon. There isn't a single woman out there who if they could snap their fingers, wouldn't take a body like Jennifer Beals. So why set your goal 25 pounds more than she weighs?! It's not unrealistic, it just seems daunting so you you want to be more "realistic". The truth is, that everyone who reaches their intitial goal to get fom obese to just pudgy, then says "well, I went from 200-160, why not go from 160-130?" Why not just set your goal at 130 to begin with?

    Really....I don't want to be some skinny *kitten* stick figure and I have no idea who Jennifer beals is. I don't want to be 'pudgy' I want to be fit with muscle mass. I'm looking to increase muscle and drop fat not get 'thin' where is the benefit of just being thin. I want some curves, not fat ones but healthy toned curves. I don't want to be a twig it doesn't interest me. I want to be fit and healthy that's what matters. I have plenty of thin friends who couldn't run a 100m without having to stop to breathe. That's not what I'm after. But thanks for your input and bias on fat people making excuses.
  • psuLemon
    psuLemon Posts: 38,394 MFP Moderator
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    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Btw, staci is 145 and 5'4"
  • psuLemon
    psuLemon Posts: 38,394 MFP Moderator
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    I just get sick of obese people setting goals that are really just lies they are telling themselves. It's like running 22 miles of a marathon. There isn't a single woman out there who if they could snap their fingers, wouldn't take a body like Jennifer Beals. So why set your goal 25 pounds more than she weighs?! It's not unrealistic, it just seems daunting so you you want to be more "realistic". The truth is, that everyone who reaches their intitial goal to get fom obese to just pudgy, then says "well, I went from 200-160, why not go from 160-130?" Why not just set your goal at 130 to begin with?

    Really....I don't want to be some skinny *kitten* stick figure and I have no idea who Jennifer beals is. I don't want to be 'pudgy' I want to be fit with muscle mass. I'm looking to increase muscle and drop fat not get 'thin' where is the benefit of just being thin. I want some curves, not fat ones but healthy toned curves. I don't want to be a twig it doesn't interest me. I want to be fit and healthy that's what matters. I have plenty of thin friends who couldn't run a 100m without having to stop to breathe. That's not what I'm after. But thanks for your input and bias on fat people making excuses.

    His advice is terrible and doesnt align to your goal. I would suggest not listening to it.
  • jennifer_mary
    jennifer_mary Posts: 11
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    Dont listen to shmoony on number 2. Its all based on body composition. The more lean body mass the more you will fall outside the normal weight. Just because he fits in the low end of this weight doesnt mean you have to. It just means he has less muscle than tye people in his class. I am 5'11 male, 30 yr old and 12% body fat and i am 195 lbs. Even at 6% body fat i will be 10 lbs overweight.

    Next it will be hard for you to lose 25 lbs in 4 months, you really dont have that much to lose if you really do have more muscle. Next you do need to eat more; based on your stats it would be 2000 calories a day. If you fuel your body you will see greater results with fat loss and less muscle loss. This means you will get a tighter body faster. Also, i do agree that you arent burning as much as you think. You are probaly around 300-600 calories but it doesnt matter as long as you are in a deficit.

    I would suggest adding 200 calories a week until you hit at least 1800-2000 calories daily. This is total calories not net. This will also help stop your binges since you are consistently fueling you body. Immediately you should see improvements in your workouts. After a month at 1800-2000 calories, it you dont see fat loss decrease by 200 calories. Also adjust macros to around 40/40/20

    Thank you so much for constructive advice. I will definitely add a couple hundred here and there and see how things improve and do some research on the macro thing. I know Many people say they carry more muscle but I do. My trainers tell me I do, my specialists tell me I do so to hell the others :) I will listen to medical specialists and trainers since they know me IRL

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