Everybody around me is having success
lyndys5
Posts: 5 Member
I'm so discouraged right now. On Monday, my weigh in day, I was at 168.5, then for the next few days I was at 168. Today I weighed and i'm at 169.5 . This coming Monday will complete my 4th week counting calories and about 2.5 of those at the more correct TDEE-cut, vs my first week or so with MFP trying to get 1200-1500.
So i'm already bummed today with the scale going up and my weigh in coming in just 3 days and then so many people around me are having success I feel like i'm doing it wrong. My friend who uses MFP and eats like 1200 a day and nets way below that a lot because she runs nearly every day has lost another 2 lbs this week. Then I get on facebook and multiple friends doing weight watchers have lost 2-3 lbs each week since starting about a month ago. Etc....
I just start feeling like i'm doing it all wrong. I've never understood how MFP can have you set wrong.
With MFP it was having me eat about 1480 (and the first week I was eating like 1200 thinking it would just increase weight loss).
My BMR is roughly 1511
I prefer not to add my exercise into my TDEE, I just calculate it with general daily activity as a stay at home mom, because I can't have an exact workout schedule. Then I just eat back some of whatever I do.
TDEE is around 2091 and my cut is about 23.95% to get me at a 500 cal deficit for 1lb/wk. So I aim for 1590 daily and have been eating more of my exercise calories back.
My starting weight on here was 173, but I had been at for months 171.5 so going from that i've only lost 2 lbs in 4 weeks...... if you go from the 173 then it's 3.5. This same thing kind of happened last week where my weight went up toward the end of the week and then i'm left hoping it will go back to where it was at the last weigh in instead of down further.
ugg
So i'm already bummed today with the scale going up and my weigh in coming in just 3 days and then so many people around me are having success I feel like i'm doing it wrong. My friend who uses MFP and eats like 1200 a day and nets way below that a lot because she runs nearly every day has lost another 2 lbs this week. Then I get on facebook and multiple friends doing weight watchers have lost 2-3 lbs each week since starting about a month ago. Etc....
I just start feeling like i'm doing it all wrong. I've never understood how MFP can have you set wrong.
With MFP it was having me eat about 1480 (and the first week I was eating like 1200 thinking it would just increase weight loss).
My BMR is roughly 1511
I prefer not to add my exercise into my TDEE, I just calculate it with general daily activity as a stay at home mom, because I can't have an exact workout schedule. Then I just eat back some of whatever I do.
TDEE is around 2091 and my cut is about 23.95% to get me at a 500 cal deficit for 1lb/wk. So I aim for 1590 daily and have been eating more of my exercise calories back.
My starting weight on here was 173, but I had been at for months 171.5 so going from that i've only lost 2 lbs in 4 weeks...... if you go from the 173 then it's 3.5. This same thing kind of happened last week where my weight went up toward the end of the week and then i'm left hoping it will go back to where it was at the last weigh in instead of down further.
ugg
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Replies
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So first big thing if you are exercising.
The only valid weigh-in day is the morning after a rest day where you ate normal sodium levels, and are not still sore from last weight lifting session, if you do.
So go back through your stats and confirm what weights are actually valid to even consider.
Would you give any attention to gas mileage estimates if you saw it was based on no trip miles and partial fill-ups and no gallons sometimes? No, not valid data.
MFP can set you wrong because YOU selected not true activity level (and most with desk jobs are actually Lightly Active with no exercise) and weight loss goal beyond the recommend 1 lb weekly.
And even if that is right, a person can foul that up by not eating back their exercise calories and creating an even bigger deficit than the recommended 1 lb weekly, not helping matters at all.
The other thing you need to make your mind over with - you want weight loss or fat loss?
Are your friends losing fat or weight that includes muscle mass?
Guess what's going to happen at goal weight with loss of muscle mass, if they even reach it?
I can give you a diet and exercise plan right now to encourage burning off muscle, and because muscle provides only 600 calories of energy per lb to use when burned, it goes a whole lot faster than fat with 3500 calories per lb.
But you won't like the end story, and no one has either agreed to take me up on it, or reported back their results for even a 6 week test.
So your desire of using MFP method is not unusual, so either follow it the way it's intended as described above, or manually set your goals and keep track of things.
This will make it easier to do that.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
Be honest in the activity calculator with your daily routine since you aren't on your rear for 40 hrs a week, how many hrs of that 40 hrs as mom are you actually standing/walking, or lifting and toting? Some may be sitting, so that's fine.
Then don't enter any exercise estimates there.
Go to the MFP Tweak tab, use the Katch BMR shown, use the BMR multiplier shown. And there's your deficit and eating goal.
Now scroll down, and that's where you log your exercise calories and time, and it will show you how much to actually eat back to take the same deficit off.
Use the macro goal shown, and change MFP with what it says to.0 -
Thanks for the post.
I used the spreadsheet to come up with my numbers and my husbands. All I did different was take a big enough cut (still under 25%) to make my deficit 500 cals. It lists:
BMR: 1511
TDEE:2091
TDEG:1703
Daily deficit: 388 at 18.6% cut
I'm USING:
BMR:1511
TDEE:2091
TDEG:1590 ( 2091-500)
Daily deficit: 500 at ~23.95% cut
Then I eat back most or all the exercise calories since i'm already at a 500 deficit.
My weight is all the way up to 170 this morning. Not sure how it will get back to 168 or 167 by Monday morning. I didn't know about those weigh in day criteria but my weigh in day in the perfect day then, because I do not workout on Sundays.
Thanks for your response! Who made that spreadsheet? When I was trying to figure out all the TDEE stuff it was so confusing with every online calculator telling me something different. Then in another one of my posts it was listed and that's what i've used, and then manually set my MFP.0 -
First of all, stop weighing yourself every day. The body naturally fluctuates. Weigh yourself once a week or once every other week. There are also numerous things which could cause you to "gain weight" (i.e., retain water - lifting weights, for example. Your muscles when they are repairing retain water, so it's natural to go up in weight after you have lifted weights. Carbs, sugar, sodium all also can cause bloat. Personally, I didn't start losing until I dropped my carbs under 100; started losing quickly when I dropped them to 50. I'm still eating a lot, i'm just eating real food, no processed high calorie foods.0
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BMR: 1511
TDEE:2091
TDEG:1703
Daily deficit: 388 at 18.6% cut
I'm USING:
BMR:1511
TDEE:2091
TDEG:1590 ( 2091-500)
Daily deficit: 500 at ~23.95% cut
Then I eat back most or all the exercise calories since i'm already at a 500 deficit.
My weight is all the way up to 170 this morning. Not sure how it will get back to 168 or 167 by Monday morning. I didn't know about those weigh in day criteria but my weigh in day in the perfect day then, because I do not workout on Sundays.
Thanks for your response! Who made that spreadsheet? When I was trying to figure out all the TDEE stuff it was so confusing with every online calculator telling me something different. Then in another one of my posts it was listed and that's what i've used, and then manually set my MFP.
I made the spreadsheet.
If you included exercise in the TDEE calculator, then you would not eat it back, and you must have included some if not all, with BMR multplier of 1.38.
If you do eat some of the exercise back, then you aren't getting the 500 calories deficit - right?
In fact if you eat most of it back, you really aren't getting much of any deficit.
So why not just take the recommended deficit in the first place and keep it simple?
You don't eat back exercise calories then. Some days are bigger than 500 cal deficits, some are smaller to balance those out.
The less you have to lose, or the less exercise you do, or the more cardio you do compared to weight lifting, the less deficit you should take so you don't risk losing muscle mass.
That's why the TDEG is where it's at.
If you think weight loss needs to be some round nice number, this will likely fail, I can tell you that from watching the forums when MFP's block estimate numbers aren't reached. Because then the additional stress of that just backfires and causes even worse weight or fat loss. Also because you also won't be happy when you don't lose weight at first, because your body is finally able to make improvements with the exercise you are doing and eating enough to support it.
So think about why you must see 500 deficit, and what will you do if you do NOT see 1 lb weekly.
Then back on board for doing what's right, using best numbers you can, doing what is right for your body, and letting it just do what it's going to do. Adjust as need be after you have a baseline in place.0 -
Thanks heybales,
The spreadsheet is awesome. Thanks for putting so much time in to create it!!
On the simple setup page I put in 40 hrs at standing/on your feet/moving to account for being a stay at home Mom, and 1 hour in physical lifting and labor trades attributed to home upkeep and being a Mom also. I did not add in numbers in any of the other categories (as if they were "extra" and not daily life exercise). Is this wrong? So then when I actually choose to exercise (walking, kickboxing etc) I eat just those calories back.
It's hard estimating what daily activity hours are associated with being a "homemaker/mom." So maybe i'm overestimating with the 40 hours though.0 -
Thanks heybales,
The spreadsheet is awesome. Thanks for putting so much time in to create it!!
On the simple setup page I put in 40 hrs at standing/on your feet/moving to account for being a stay at home Mom, and 1 hour in physical lifting and labor trades attributed to home upkeep and being a Mom also. I did not add in numbers in any of the other categories (as if they were "extra" and not daily life exercise). Is this wrong? So then when I actually choose to exercise (walking, kickboxing etc) I eat just those calories back.
It's hard estimating what daily activity hours are associated with being a "homemaker/mom." So maybe i'm overestimating with the 40 hours though.
Ah, ok, valid method, and that's when you go over to the MPF Tweak tab for rest of the story then.
I would say 39 standing/moving, 1 hr labor like trade then.
Because the sedentary level outside that 40 already includes some standing and walking time.
The MFP tweak tab walks through getting deficit on that base amount, and indeed proper amount of exercise calories to eat back.
You will likely see more than 500 cal deficit on some days then. Don't make it constant, follow the advice which is standard, just easier way to apply it.0
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