Calorie Intake Question

DarkAngel262
DarkAngel262 Posts: 118 Member
in Health and Weight Loss
Hi all,

I started this process on Monday, January 7th and have done exceptionally well with my eating and working out. The first week I was down 5.1 lbs, the second 3.4 lbs, and this week I clocked in at a measly 1 lb down. My question is, am I eating enough?

I started seeing a trainer who recommended I eat between 1200-1450 calories a day, and workout 6 days a week. He disagrees with eating back exercise calories, and is very familiar with MFP and it's methods/setup.

That said, with my last loss not as impressive, I'm wondering if I DO need to increase my calories. I'm very nervous to do so, obviously, but I want to continue at a safe and effective pace. Any constructive help would be appreciated. My diary is open to the public. (P.S. I know I'm low on veggies and I'm working hard to incorporate more!)

Replies

  • andyisandy
    andyisandy Posts: 433 Member
    if your busting *kitten* six days a week and only eating 1200, yeah i think that too low. I say give it a try for a couple weeks, eat back half or most of your exercise cals or since your exercisng so much change your weight loss goal to 1/2 pound a week to 1 pound of a week at most or and there been alot of people with this secuss but figure out our tdee -20%, look up in place of a road map or scooby work shop on line. just a few ideas hun
  • Unknown
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  • DarkAngel262
    DarkAngel262 Posts: 118 Member
    Byn, I wore my HRM for about 4 days in a row and my average 'being alive calories' was 2300.
  • escloflowneCHANGED
    escloflowneCHANGED Posts: 3,038 Member
    2300 included the workouts?
  • DarkAngel262
    DarkAngel262 Posts: 118 Member
    2300 included the workouts?

    No, 2300 just by being alive when I averaged the totals for those 4 days. I typically burn anywhere from 400-700 calories during a workout, depending on my methods.
  • bacitracin
    bacitracin Posts: 921 Member
    You need to eat a crapton more food then.
  • legnarevocrednu
    legnarevocrednu Posts: 467 Member
    I switched MFP to lose 1/2 pound a week which gives me around 1500 calories. I have been losing weight more consistently then I was before and I am more satisfied. I can't always eat the 1500. I think if you can, you should eat at least half the calories your burned back. I think the TDEE-20% method works!
  • Unknown
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  • christy_frank
    christy_frank Posts: 680 Member
    Increase your calories. Also know that 1#/week is a healthy weight loss amount. Those first 5 # was sureprobably water retention.
  • DarkAngel262
    DarkAngel262 Posts: 118 Member
    I never feel lightheaded or hungry. I literally eat every hour, on the hour. I guess what confused me is MFP only gives me 1400 calories, so it isn't far off from what my trainer said.

    I suppose eating back exercise calories would be the next step!
  • DarkAngel262
    DarkAngel262 Posts: 118 Member
    Increase your calories. Also know that 1#/week is a healthy weight loss amount. Those first 5 # was sureprobably water retention.

    Yeah I figured as much with the 5lb loss. I guess from 5 to 3 to 1 was just a bit of a let down. I got greedy from those first two losses LOL
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    eat your exercise calories
  • ChristyRunStarr
    ChristyRunStarr Posts: 1,600 Member
    This post by helloitsdan (http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12) is great at explaining how to figure out your BMR and TDEE using fat2fit.com.
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    I never feel lightheaded or hungry. I literally eat every hour, on the hour. I guess what confused me is MFP only gives me 1400 calories, so it isn't far off from what my trainer said.

    I suppose eating back exercise calories would be the next step!

    Yep! A lot of this is a process of trial and error. Since you aren't eating back any exercise calories, try eating back half of them for a month. Assess where you are at that point. If you feel adjustments need to be made, then make them and try for another month. Always give you body time to adjust to something. A week, even two, is usually not enough time.
  • DarkAngel262
    DarkAngel262 Posts: 118 Member
    Thanks everyone! *Reaches for peanut butter* :happy:
  • auddii
    auddii Posts: 15,357 Member
    Byn, I wore my HRM for about 4 days in a row and my average 'being alive calories' was 2300.

    That may be too high. HRM work off of an alrogrithm that assumes a relatively intense workout. It is not valid when you are sitting and watching tv, brushing your teeth and sleeping, etc. If it's a body media type thing, that might be different, but HRM specifically are not accurate. Instead of using that number, you might do better using a calculator to estimate your activity.

    That said, I do think you need to ignore your trainer and increase your calories. At the very least, eat back your exercise calories. I concur with the roadmap link. It's what I've been following.

    Edit: Just kidding, the link wasn't posted.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    FYI, most HRMs are not intended for all day use so that calorie count may not be correct...

    Also, 1-2 pounds per week is a good healthy rate of weight loss. Your first two weeks were likely high due to the big changes you made. Expecting to continue losing 3-5 pounds per week is just not realistic and definitely not healthy. You're not on Biggest Loser, you're a normal person with a normal life. Please set your expectations a little lower so you don't set yourself up for major disappointments. This is for your health and for your life, it shouldn't be a race to skinny. :)
  • Razzy43
    Razzy43 Posts: 32
    One thing to remember, when you first start out of the gates, the pounds come off more easily. You are kick starting your body into burning up the excess weight vs you feeding it more to keep at that weight. As you drop down in weight, it becomes more of a challenge in seeing those kinds of results mainly because you don't have the same type of excess. As you are working out, you are most likely putting on lean muscle while losing weight, which could make you weigh the same, but not in your appearance. Don't rely on the scale to see if you are making progress, use the mirror or take measurements.

    I can't believe trainers say not to eat back your calories. How do they think you are going to feed your body to get thru these workouts without feeling lethargic and famished during/afterwards. Your body can't run hard if you don't fuel it. As long as you are getting 500 calories less then your TDEE, you will lose weight, bottom line. There is no need to deplete your body of any more, it will only harm your progress. This takes time and you can't lose it all in a week/month, this needs to become a lifestyle.

    Good job on losing, but remember what did that for you. Don't over analyze the results, accept them, and keep up the good work.

    They do say, take a look at your BMR after each 5 lbs lost but I think MFP recalculates IF you enter in your daily weights and drops calories accordingly.

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