HELP! Too many "facts" about weight loss

elaepitelous
elaepitelous Posts: 10 Member
in Health and Weight Loss
Trying to lose weight the healthy way, I am overwhelmed by all the information out there on how to achieve healthy fat loss. Everyone from expert to layman has a different story to tell....eat your exercise calories, don't eat them, eat only a few, listen to your body, don't listen to your body, starvation mode is a myth, starvation mode is real, net at least 1200 calories, don't mind your net calories, it is safe to lose 2 pounds a week, its not safe to lose 2 pounds a week.....and the list goes on!! WTH????????
Sometimes I just fell I want to stop counting everything. Stop counting the calories I eat and those I burn with exercise, and stop looking for anymore weight advice . Just eat healthy and exercise, no numbers involved, no theories, no "facts", no "myths".
I am 25 years old, 5'3, and weigh 179. I eat really healthy around 1500 calories a day, no junk food and exercise approximately one hour a day burning around 600 calories. My maintenance calories right now are around 1900, so I eat 1500 ad burn 600 to create a deficit of 1000 calories a day, 2 pounds/week. That means that I am netting under 1200. Should I fear starvation mode with a BMI of 30 something??
Is this ok??? Is it not?? Is there even a right answer?

Replies

  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    At your size 2lbs per week is too high to strive for. It is only safe to lose 2lbs per week when you have a lot to lose... a lot more than you do.

    How much weight do you want to lose? A setting of a weekly loss goal of 1lb per week is good... plus eating your exercise calories.

    The higher of a deficit you have, the more muscle you will lose. We all lose muscle along the way however those who have a higher deficit will lose more.

    You should be netting your BMR.

    Set your goal to lose 1lb per week, eat back your exercise calories and go from there. You don't need to make it so complicated.
  • CristinaL1983
    CristinaL1983 Posts: 1,119 Member
    IMO, you should do your own research or talk to a doctor. All you are going to get here is a whole bunch of different opinions. If you look for them, there are plenty of actual studies relating to weight loss.

    My opinion is that it is always a matter of calories in vs calories out and the rest is a matter of personal preference. How big a deficit you have, how many calories you consume, how much you burn through exercise, how frequently you eat, etc...

    For me, IF is more appropriate to my lifestyle in general so I practice intermittent fasting, I like to have a larger deficit because I want to see more pounds come off. I have looked at the relevant studies so I know that after 16 weeks on a VLCD, women did not experience any decrease in BMR that did not correspond to weight loss, so I don't worry about that (though I don't do a VLCD). I know that if I don't see at least one to two pounds loss per week, I will stop trying to lose weight. I know that I can become complacent this close to my goal and maintain for a long time. I'm tired of maintaining and I want to finally lose the last bit.

    Like I said, it's really a very basic formula with about as many variations as there are species of beetles.
  • juicemoogan
    juicemoogan Posts: 994 Member
    There is no "right" answer.
    There are guidelines, but everyone is differe.
    The whole damn thing is just a giant science experiment, Do your research and then Try something, if that doesn't work after 4 weeks, tweak something and try that for 4 weeks.

    If you are only netting 900 calories a day.. yes that is too low. Forget starvation mode, forget the fancy terms... but 900 in any case is too low unless you are a 6 year old child. You are working out, you are an athlete, you need to fuel your body properly for it to function.

    The most important thing for anyone is to set realistic goals instead of aiming for the fastest and most weight loss possible.
    Just because a website tells you the settings to lose 2lbs a week doesnt mean you should follow it. it is unrealistic for most people... Otherwise we would ALL already be at our goal weight.
  • candirose69
    candirose69 Posts: 149
    Read everything you can and decide whats bull**** on your own :) thats what i've done. I've also altered what i'm doing a few times to try different things and at the end of the day what works is what helps YOU loose weight.

    I'm a big one for eating 6 meals a day, my co worker is loosing just as much having 3 large meals (he needs to see a 'real' size meal lol) we have different work out routines different macros and differnet goals and thats fine because we are different. as long as we are both reaching our goals lifes good :)
  • Anthonydaman
    Anthonydaman Posts: 854 Member
    Pick out the kernels of wisdom that make sense and work for you.
  • rduhlir
    rduhlir Posts: 3,550 Member
    Do what works for you. I am 5'3"...started at 174, am currently at 160 and I eat 1800 calories...every day. I run 3 days a week, and weight train 3 days a week. My calorie goal is set to 1 lb per week loss and I am completely happy with it. Sometimes I lose two pounds, and when I do it is an added bonus because I wasn't trying for it.
  • taunto
    taunto Posts: 6,420 Member
    2 of the most fitness educated people on MFP have created a group for no BS, science backed info. They will gladly provide you anytime with their resources if you ask so feel free to join and at the very least, read the stickies there

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-
  • DjangoAndDeadlifts
    DjangoAndDeadlifts Posts: 36 Member
    If you're frustrated with too much information, clear some of the major myths up here: http://examine.com/faq/

    At the end of the day though, don't try to weight the pros and cons of 50 different lifestyles. Just pick something legit and recognized that you think you can manage, and stick to it. Motivation and adherence is going to be a bigger factor than any silly requirement of a specific diet/regimen.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    2 of the most fitness educated people on MFP have created a group for no BS, science backed info. They will gladly provide you anytime with their resources if you ask so feel free to join and at the very least, read the stickies there

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

    I second this.
  • shak29
    shak29 Posts: 114 Member
    Bumping for later review.
  • elaepitelous
    elaepitelous Posts: 10 Member
    2 of the most fitness educated people on MFP have created a group for no BS, science backed info. They will gladly provide you anytime with their resources if you ask so feel free to join and at the very least, read the stickies there

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-
    Thanks for all the replies and directing me to the group. I was just about to start pulling my hairs out ! Maybe I just worry to much about all the details
  • eillamarie
    eillamarie Posts: 862 Member
    The reason there's so many "rules" out there is that every body is different, & what works for one person, or a group of people, won't necessarily work for you. You have to figure out what you & your body & brain like best!
  • elaepitelous
    elaepitelous Posts: 10 Member
    Yeah, I know, you're right. It's just that sometimes people freak you out because you should supposedly NEVER do this or the other because your health is going to suffer greatly for it.

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