One month increased calories to TDEE no weight loss
Replies
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If you already have your exercise built in then yes just log exercise as one calorie otherwise MFP will add those exercise calories to your daily calorie goal.
I would definitely try eating closer to your 1500 calories for a few weeks and see if things start moving. Also keep in mind that you really don't have that much to lose so you should probably only be losing about 1/2 lb per week or so. Good luck!!
oh and patience is your best friend truly....0 -
Make sure you are weighing everything you eat. No eyeballing, no "free" foods, the only thing measured by volume should be free-pouring liquids.
I see a lot of "generic" entries in your diary. Enter your own recipes. That's the only way to be accurate.
I suspect you're underestimating your calories.
Completely agree with this one. Also, if you ever have "cheat meals/days" or "binges" or even just BLTs (bites, licks, tastes) of anything, all of those things need to be recorded with as much accuracy as possible. Honestly, if you are using generic entries, that's probably one of the biggest problems.
Also, I know that weight loss is your goal and preferrable, but would you rather be maintaining on 1200 calories or 1570? It sounds like you were maintaining at 1200, so to me it seems like maintaining at 1570 would be something of a success.0 -
Have you been eating back your exercise calories? As you aren't supposed to with the 30DS. Also, you could try to lower to 1400 and see if that makes any difference?
A month is a long time not to lose anything, so I'm not sure you could call it a question of patience, water weight, etc.
Also, make sure you are weighing all the foods you eat to get a correct idea of what you are eating as it's so easy to misjudge this completely. Make sure you are drinking 8-10 cups of water per day and log EVERYTHING you eat even if it means you will go over your calories for the day because it's the only way you can keep track of what you are eating.
If you feel you don't want others seeing then make your diary private
Sorry just remembered something else -
A lot of people have said they didn't actually lose weight with 30 Day Shred but it helped them tone up, lose inches and/or build muscle and fitness level. So it may be an idea for you to switch to something a little tougher on the body afterwards as you've built your muscles up to it (she does a lot of good work outs that are more strenuous but similar moves) and also to start measuring your body to see if you are losing inches rather than weight.0 -
Make sure you are weighing everything you eat. No eyeballing, no "free" foods, the only thing measured by volume should be free-pouring liquids.
I see a lot of "generic" entries in your diary. Enter your own recipes. That's the only way to be accurate.
I suspect you're underestimating your calories.
Completely agree with this one. Also, if you ever have "cheat meals/days" or "binges" or even just BLTs (bites, licks, tastes) of anything, all of those things need to be recorded with as much accuracy as possible. Honestly, if you are using generic entries, that's probably one of the biggest problems.
Also, I know that weight loss is your goal and preferrable, but would you rather be maintaining on 1200 calories or 1570? It sounds like you were maintaining at 1200, so to me it seems like maintaining at 1570 would be something of a success.
I do log everything I eat. I guess I'll have to measure every single thing I eat is what I am getting!!!0 -
Have you been eating back your exercise calories? As you aren't supposed to with the 30DS. Also, you could try to lower to 1400 and see if that makes any difference?
A month is a long time not to lose anything, so I'm not sure you could call it a question of patience, water weight, etc.
Also, make sure you are weighing all the foods you eat to get a correct idea of what you are eating as it's so easy to misjudge this completely. Make sure you are drinking 8-10 cups of water per day and log EVERYTHING you eat even if it means you will go over your calories for the day because it's the only way you can keep track of what you are eating.
If you feel you don't want others seeing then make your diary private
Sorry just remembered something else -
A lot of people have said they didn't actually lose weight with 30 Day Shred but it helped them tone up, lose inches and/or build muscle and fitness level. So it may be an idea for you to switch to something a little tougher on the body afterwards as you've built your muscles up to it (she does a lot of good work outs that are more strenuous but similar moves) and also to start measuring your body to see if you are losing inches rather than weight.
I think I'm going to reduce my calories by 100 and see where that takes me. Cause a month is a long time and measure everything I eat. I do log everything I eat. Fingers crossed0 -
That's what I do - I like to see that burn, so I put it in the daily notes!Have you taken measurements at all? Often you will see results with the measuring tape before you see them on the scale. Any difference in how your clothes fit?
Hang in there, it does take time. Make sure you're hitting your goals for calories and macros - and one thing that happens when you log the exercise, is it gives you exercise cals to eat back, which you can ignore if they are figured into your TDEE, but it also ups all your macros for the day.....I was doing that for awhile and finally realized that I was over on fat & carbs most of the time, and that was AFTER adding exercise cals, so I was REALLY over!
That's why you will often see people log their exercise as ust 1 calorie burned, to track the minutes and work, but without changing the daily macros.
Do I just put in 1 calorie in exercise and put the figure in notes. Otherwise how will I know how many calories I'm losing? My legs are toned and that's about it. My belly, bust and arms haven't changed. 0 -
If you already have your exercise built in then yes just log exercise as one calorie otherwise MFP will add those exercise calories to your daily calorie goal.
I would definitely try eating closer to your 1500 calories for a few weeks and see if things start moving. Also keep in mind that you really don't have that much to lose so you should probably only be losing about 1/2 lb per week or so. Good luck!!
oh and patience is your best friend truly....
Thank u! Do u think I should reduce my calories by 100! See if it makes a difference?0 -
Measuring your food intake accurately is really tough, so maybe that is the problem. Also, I have found eating consistent-size meals frequently throughout the day is hard, too, but when I stick to the 5 meals-per-day and keep the calories evenly spread out I lose. When I briefly revert to my old habit of eating few calories throughout the day and then piling them all on at lunch or dinner, weight loss slows down. And too much salt or sugar seems to affect it too. But the comment from someone else, simply "Patience" is important for what's going on in your head. You say you are desperate to lose weight, but I have found so far that this is a 'slow' program. You have to accept in your head that you may take a year or more to get to your goal weight, and that the short-term reward is eating healthier and more nutritionally. Have some faith that if you keep at it and stay consistent and accurate you will lose the weight you want.0
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If you're eating your TDEE, that's maintenance. Unless I'm missing something...0
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Also, I have read other people posting similar stories and it seems that this strategy doesn't work for everyone. I'm currently doing TDEE-20%, and it's working for me, but, again, I've heard of people following that formula for 6 months or better and gained. Typically, I think, you should give a new program 6-8 weeks to see if it works for you.
Just my opinion now.
If they gained weight the either:
a) they miscalculated their TDEE, the usual reason for that is overestimating their activity factor. Occasionally medical issues like hypothyroid can slow the metabolism enough that the BMR calculation to be incorrect by a significant margain.
or
b) they were not tracking their calories carefully, and were actually eating more than they thought they were. Inaccurate measurements can mean someone can be eating 20-30% (or greater) more or less than they actually are. If someone thinks they're eating TDEE - 20%, but they're underestimating their food intake by 20%, they'll be eating their actual TDEE, and won't lose.
All the decent sources of information for using this method advise using feedback from real world results, and adjusting the calories based on that, because all a calorie calculator can do is give you a good estimate to use as a starting point. Assuming that someone is tracking their calories correctly, if they calculate their TDEE, and after 3-4 weeks are not losing weight, then the should either recalculate their TDEE, perhaps with a different activity factor, or just subtract 100 or 200 calories from their original number, and try eating that for a week or two, to see if that starts weight loss. If someone has a medical condition that may be slowing their metabolism, e.g. hypothyroid, then seeing a doctor to get the issue treated would be better than just lowering the calories to the number that enables them to lose, as the result would be being able to lose weight on a higher amount of calories and being better able to keep the body nourished.
This method is based on basic human physiology and maths, and as much as certain factors can result in someone's metabolism being slower or faster than the calculators predict, the method actually will work for everyone. Some adjustment of the numbers may be necessary and it's well accepted that the calorie calculators are just an estimate to give a starting point, but if you include that adjustment in as part of the method, AND track your calories properly, it WILL work. No-one is a "special snowflake" whose body breaks the laws of physics.
Not everyone will end up eating more using this method though... if someone got fat by overeating, then they will eat less as a result of using this method. The "eat more" part of the "tag line" for this method, really only applies to people who are in the habit of undereating, or who have failed at dieting in the past due to being too restrictive. The point is to find the "sweet spot" number of calories where you can lose at a slow and steady rate, and not feel deprived while continuing to lose successfully. Like I said, some may need to adjust the numbers somewhat compared to what the calculators predict, but it's worth it, rather than being constantly frustrated through not losing, or constantly run down, tired and hungry from undereating.
Hi do u suggest I reduce my calories by 100 or use a scale to measure my food everytime?
don't reduce your calories yet, just switch to measuring your food with a scale each time. Do that for at least 2 weeks and see if that helps. If you start losing, then carry on with the same number. Only reduce your calories if you're still not losing despite weighing your food accurately.
If you haven't been using a scale, the problem could be nothing more than underestimating how many calories you've been eating. Rule that out first, before reducing the actual calorie number.0 -
Make sure you are weighing everything you eat. No eyeballing, no "free" foods, the only thing measured by volume should be free-pouring liquids.
I see a lot of "generic" entries in your diary. Enter your own recipes. That's the only way to be accurate.
I suspect you're underestimating your calories.
Completely agree with this one. Also, if you ever have "cheat meals/days" or "binges" or even just BLTs (bites, licks, tastes) of anything, all of those things need to be recorded with as much accuracy as possible. Honestly, if you are using generic entries, that's probably one of the biggest problems.
Also, I know that weight loss is your goal and preferrable, but would you rather be maintaining on 1200 calories or 1570? It sounds like you were maintaining at 1200, so to me it seems like maintaining at 1570 would be something of a success.
I do log everything I eat. I guess I'll have to measure every single thing I eat is what I am getting!!!
Log it, and, for the most accuracy, enter your own recipes. I saw generic - homemade curry. That can have a HUGE variation in calories. When I make a homemade tikka masala, I use half & half instead of cream, and my homemade recipe still has more calorie than some of the generic listings! The same for naan bread. Unless you have the NI for the bread you are using, 250 calories is such a generic listing. Not too long ago ate naan at a restaurant - had leftovers and 1/2 a piece of the naan bread from there weighed almost 3 oz, which tells me that 1 whole naan from that particular place is probably 5-6 oz and that would definitely be more than 250 calories.0 -
One thing that struck me going through your diary is that you aren't actually eating 1,570 a day anyway. I've gone back to Saturday 16th February and could only see 1-2 days in all of that time that you've hit 1,570.
On top of that, when I've gone back before Saturday 16th Feb I'm seeing this:
15th Feb
Totals 903
princesselle1's Daily Goal 2,400
14th Feb
Totals 920
princesselle1's Daily Goal 1,817
12th Feb
Totals 606
princesselle1's Daily Goal 1,981
11th Feb
Totals 891
princesselle1's Daily Goal 1,817
I've gone back to 1st Feb in your diary - so the month that you say you've been eating at 1,570 and in fact on a load of days you've been eating under 1,000.
I add my exercise in what ever I have done for the day and I don't eat that back!
You are under eating, and training your body to expect less. This is the wrong approach. You need to NET at least your BMR, which is still WAY under your TDEE.0 -
If you are eating your TDEE you will not lose weight. TDEE is what you eat to stay at maintenance. Try eating -10% or -20% TDEE.
Have you figured out your BMR too? This is the minimum amount of calories you should be eating so your body can function normally. It's advised you shouldn't ever eat below this number.
For most calculators, the difference between TDEE - 20% and MFP's suggestions + your exercise calories are pretty similar, so just compare your numbers. For me, MFP came out to be way too few calories for me.
For example, I'm 5'4" and 136lbs. My BMR is 1362. At lightly active, my TDEE is around 2100. I usually eat around 1900 calories.
This.0 -
One thing that struck me going through your diary is that you aren't actually eating 1,570 a day anyway. I've gone back to Saturday 16th February and could only see 1-2 days in all of that time that you've hit 1,570.
On top of that, when I've gone back before Saturday 16th Feb I'm seeing this:
15th Feb
Totals 903
princesselle1's Daily Goal 2,400
14th Feb
Totals 920
princesselle1's Daily Goal 1,817
12th Feb
Totals 606
princesselle1's Daily Goal 1,981
11th Feb
Totals 891
princesselle1's Daily Goal 1,817
I've gone back to 1st Feb in your diary - so the month that you say you've been eating at 1,570 and in fact on a load of days you've been eating under 1,000.
I add my exercise in what ever I have done for the day and I don't eat that back!
The issue is not that you are not eating them back, but that you are undereating and are considerably below the BMR and even the 1200.0 -
I don't think you are eating enough of your calories, you almost never hit anywhere near the 1570, why would you reduce even more? I would eat at or very very close to the 1570 for a few weeks and see if the scale will budge. And definitely weigh and measure and use correct brands, etc for things as much as possible, there is a quite a variance sometimes.0
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I add my exercise in what ever I have done for the day and I don't eat that back!
Eat it back.0 -
bump for later reading, I too am in the process of upping my TDEE -20%.
I'm in the same boat. Good luck!0 -
I have a few different mentions: First - what are your statistics? (age, weight, height, and activity level) Someone can help you clarify things that way.
Second, typically your TDEE is maintenance. Most people advise eating 20% less than it.
Third, occasionally when changing around your diet it takes a month and a half or so to see results.
Fourth, have you been ingesting too much sodium? Not enough water? Staying within your macros? All these things can screw with weight loss.
That a girl! All good questions to ask!0 -
I do log everything I eat. I guess I'll have to measure every single thing I eat is what I am getting!!!
Definitely weigh everything!
It's so easy to overestimate portion sizes by eye.0 -
Did you "feel better inside" because your new workout isn't as challenging? That may be part of the reason.0
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If I were you, I'd count calories to 1500 per day and exercise 30 min per day. If you aren't going to exercise, then you should eat roughly 1400. Doing that will get you weight loss for sure. And yeah, patience is #1.0
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If you already have your exercise built in then yes just log exercise as one calorie otherwise MFP will add those exercise calories to your daily calorie goal.
I would definitely try eating closer to your 1500 calories for a few weeks and see if things start moving. Also keep in mind that you really don't have that much to lose so you should probably only be losing about 1/2 lb per week or so. Good luck!!
oh and patience is your best friend truly....
Thank you I'm going to try that!0 -
Thank you everyone for your great advice and support! When your stuck and nothing makes sense it's great to get advice and see where your going wrong!
Well I am going to stay on my 1570 calories for another 2 weeks and measure everything I eat. I have started ripped in 30 today for my exercise and the day I don't exercise as jillian says one rest day I will eat 1400 calories!
I wil see how this goes for the next two weeks and hopefully I will lose something!! Fingers crossed!!
The advice has been fantastic thank you all!!! Xx0 -
Thank you everyone for your great advice and support! When your stuck and nothing makes sense it's great to get advice and see where your going wrong!
Well I am going to stay on my 1570 calories for another 2 weeks and measure everything I eat. I have started ripped in 30 today for my exercise and the day I don't exercise as jillian says one rest day I will eat 1400 calories!
I wil see how this goes for the next two weeks and hopefully I will lose something!! Fingers crossed!!
The advice has been fantastic thank you all!!! Xx
I am glad you are still encouraged, but you need to ensure you are actually eating 1,570. Having a goal of 1,570 and netting below a 1,000 doesn't mean you're eating 1,570.
I suggest using a tape measure to track your measurements. Measurement movements are more likely to occur initially than scale movements. If you don't lose anything, yet you've lost an inch from your waist, that *is* a success and a testament that eating more than what you've been eating is working.
If you can (and haven't already), find your BMR. What you don't want to do is work out to the point where your net calories are below BMR. I use this example a lot when explaining things: if you are eating TDEE-15% and your value is 2,000, but your BMR is 1,500, you only have 500 calories to expend on exercise. So, if you exercise and expend 800 calories, you've just netted yourself 1,200 calories for the day. Unless your BMR is 1,200, this net is too low. You will want to eat back enough exercise calories to get your net *at* BMR, at the very least.
It takes patience.0 -
bumping for later! good luck on your weight loss journey! I will use some of this advice as well!0
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Thank you everyone for your great advice and support! When your stuck and nothing makes sense it's great to get advice and see where your going wrong!
Well I am going to stay on my 1570 calories for another 2 weeks and measure everything I eat. I have started ripped in 30 today for my exercise and the day I don't exercise as jillian says one rest day I will eat 1400 calories!
I wil see how this goes for the next two weeks and hopefully I will lose something!! Fingers crossed!!
The advice has been fantastic thank you all!!! Xx
I very much agree with " measure everything I eat.". I am rather pedantic about this and I also check that the food item values I choose from the MFP database correspond closely to Calorie King's - http://www.calorieking.com.au/
Too often the database in MFP has measures that are meaningless such as "Generic - Pan Fried Snapper, 1 serving 473 cal." Their "serving" is about double the calories of my usual serving of snapper. (Grilled is even lower in cals. and better for dieting anyway)0
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