Any success stories using the TDEE-20% (15%) method?
Replies
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I'm enjoying this thread. I'm eating at the recommended MFP levels and have been doing great so far (lost 16 prior to starting MFP). I am getting to a point where I'll probably stall, as I'm very close to goal. Will probably give the TDEE-15 or 20% a go.
Opening a can of worms here, but do most of you on this plan stick to your macros? I'm having a heck of a time with that!
I've just started paying attention to macros and it's kind of frustrating. On top of that, I'm realizing that with eating more I'm consuming WAY too much sugar! Any one else have a problem reigning in sugar totals while eating more??
Is the sugar you are eating from processed foods or from fruit? I ignore the sugar from my fruit intake because otherwise I am over just eating a sweet potato and a banana which is pretty much every day.0 -
Has anyone used Health-Calc.com health calculators? My friend suggested it because it measures your daily activity by the amount of time doing the activity and the intensity level so she said it might be more accurate but it gives me a much different TDEE than Fat2FitRadio.com calculator. It's almost a 600 calorie difference. Health-Calc has me at 2,544 and Fat2Fit has me at 1995 calories. I am calorie phobic so this whole eating more concept has been hard for me to adjust to. I had been eating at 1200-1300 and I myself figured that was too low for my activity level. I have since tried to up my calories but still get panicky when I eat much more than about 1600 calories a day. That being said I still want to do this right and lose healthfully so I'm willing to deal with the anxiety of eating more to lose the weight, but now I'm not sure which number I should be going off of. I would really hate to be eating either too much or not enough. My stats are that I'm 5'1", 46 year old female, I weigh 129 lbs, I work out 5-6 days a week doing 55 minute spin classes 3x a week, 2-3 miles on the elliptical 5x a week, 30 minute strength training sessions 3x a week, 60 minute Body Pump type workout (low weights and lots of reps) 1x a week. So I guess anywhere from an hour and 30 minutes to two hours of exercise 5x a week. I'm guessing I still have about another 7-10 lbs to lose. Which TDEE seems more accurate?? That's a HUGE calorie difference. Ideas??0
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The first 2 weeks in January I started at 1200. Dropped 3lbs one week. 1.5 the next. then nothing the next couple weeks. I was hungry and found IPOARM so decided to switch it up!
Ive been doing TDEE-20% For about 2 months.
My weight loss isnt linear. Maybe .2lbs one week, nothing the next, than 1.5 the next week. All in all Im averaging about 1lb per week.
Im satisfied, eat ice cream, veggies, burgers, fruit..you name it. Im not compromising my enjoyment of food because this is forever.Not a quick fix. So im exercising and eating NOW how I will for the majority of my existence!
My rule of thumb is 80% / 20%...80% good and healthy, 20% of my diet maybe not so much (this is where the ice cream, hamburger chocolate , alchohol and special occassions comes in
) 0 -
I'm enjoying this thread. I'm eating at the recommended MFP levels and have been doing great so far (lost 16 prior to starting MFP). I am getting to a point where I'll probably stall, as I'm very close to goal. Will probably give the TDEE-15 or 20% a go.
Opening a can of worms here, but do most of you on this plan stick to your macros? I'm having a heck of a time with that!
I've just started paying attention to macros and it's kind of frustrating. On top of that, I'm realizing that with eating more I'm consuming WAY too much sugar! Any one else have a problem reigning in sugar totals while eating more??
Is the sugar you are eating from processed foods or from fruit? I ignore the sugar from my fruit intake because otherwise I am over just eating a sweet potato and a banana which is pretty much every day.
A little bit of both :blushing: I never paid attention before because I was always within my limits, but yes, now I'm starting to notice just how much sugar they pack in Lean Cuisines, snack bars, and such. I suppose I should focus on getting my extra calories from whole foods. Thanks!0 -
In January I weighed 240 pounds, wore 20/22 jeans and a 2x top. I started MFP mid-February after having my gallbladder removed, at 235 pounds, and used the MFP settings for 1lb/wk loss at first. Lost a few pounds, then started gaining again as soon as it dropped my calories under 1600. That was two weeks in. I found the IPOARM thread and switched to TDEE-20%, and the weight immediately started coming off again. Now, mid-April, I weigh 215 pounds (and it's solid, even my monthlies only added a couple of pounds of water weight that disappeared again the next week), I'm wearing size 16 jeans and a x to 1x top. I pulled on a size 18 dress the other day and it was actually flattering.
I sit a lot, due to a genetic joint problem... being on my feet for long stretches is prohibitively painful. My exercise consists of 30 to 60 on a recumbent stationary bike 1-3x a week, some weeks not at all. Now that it's getting warmer, I'm walking about half a mile to the park pushing my son's stroller as often as the weather allows. So, moving, but I'm no gym bunny. My son is nursing still, to the tune of about 300 calories a day. I eat anywhere between 1900 and 2200, but I'm having problems reaching the full amount lately and I've decided not to force it since I'm feeling satisfied on less.
What made it a lot easier was spending the first month weighing/measuring absolutely EVERYTHING. Now I know what a serving of most things looks like, so I just eyeball it. Trust me, half a cup of mashed potatoes is a lot more than your imagination thinks it is! Serving sizes are usually smaller than we think, but once you get your visualization retrained, it's surprising how much food can be had!
So, in short, YES, this works!!0 -
WOOTIn January I weighed 240 pounds, wore 20/22 jeans and a 2x top. I started MFP mid-February after having my gallbladder removed, at 235 pounds, and used the MFP settings for 1lb/wk loss at first. Lost a few pounds, then started gaining again as soon as it dropped my calories under 1600. That was two weeks in. I found the IPOARM thread and switched to TDEE-20%, and the weight immediately started coming off again. Now, mid-April, I weigh 215 pounds (and it's solid, even my monthlies only added a couple of pounds of water weight that disappeared again the next week), I'm wearing size 16 jeans and a x to 1x top. I pulled on a size 18 dress the other day and it was actually flattering.
I sit a lot, due to a genetic joint problem... being on my feet for long stretches is prohibitively painful. My exercise consists of 30 to 60 on a recumbent stationary bike 1-3x a week, some weeks not at all. Now that it's getting warmer, I'm walking about half a mile to the park pushing my son's stroller as often as the weather allows. So, moving, but I'm no gym bunny. My son is nursing still, to the tune of about 300 calories a day. I eat anywhere between 1900 and 2200, but I'm having problems reaching the full amount lately and I've decided not to force it since I'm feeling satisfied on less.
What made it a lot easier was spending the first month weighing/measuring absolutely EVERYTHING. Now I know what a serving of most things looks like, so I just eyeball it. Trust me, half a cup of mashed potatoes is a lot more than your imagination thinks it is! Serving sizes are usually smaller than we think, but once you get your visualization retrained, it's surprising how much food can be had!
So, in short, YES, this works!!0 -
I am 50yo, 5'4" and started my weight loss adventure in December 2013 weighing 232 lbs. I started out with the MFP 1200 cals (because I didn't know any differently). After reading success stories for IPOARM, I calculated my daily calorie allotment to 1800 based on my current activity level (gym workout 3-5x/wk and daily walks 2x/day) and TDEE-25% (I have about 80lbs to lose).
I have lost 12 lbs (18 lbs overall) in the last 2 months using this method.
Short answer - yes it works. The key is to re-evaluate with every 10 lbs or so weight loss.0 -
My question for those who did it and it worked, did you just suddenly start eating TDEE-20% or did you slowly work your way up? After eating 1200/cal a day for 6 weeks, I'm a little afraid to just jump it up to 1700 overnight. I ate 1400 last week and started 1500 yesterday. Is that the way to go? Did anyone do one of those full resets?? That would truly scare me
To be honest, I was scared to increase my calories so much (1200 to 1800 is a 50% increase), so I did it in leaps of about 200 cals/week. When I didn't see gains on the scale, I felt more comfortable with each increase.0 -
I changed to the TDEE-20% method a few weeks ago. The MFP was fine, but I thought it could be better. I was reading all the groups and posts IPOARM, Eat More to Weigh Less and learned a lot. I checked all the recommended sites and numbers. I did a nutritionist visit a few weeks ago and got my Resting Metabolic Rate tested - similar to BMR and easier to do. It's 1710. My TDEE is 2375. -20% is 1900.
My birthday was March 28th - I had changed over a little before that. I planned to eat all the things I really liked, not go crazy, but to have fun, and log it all. I only went over my calories by about 50 and there was still a 2 lb loss a few days later. Since my birthday 2 weeks ago I have lost four pounds. I log my exercise simply to track it for myself, I'm still working on getting off the couch more. But I put calories at 1 for everything so it doesn't add to the daily calorie goal and I don't have to do the math.
So, yeah, so far so good.0 -
That's fabulous! Congrats!I changed to the TDEE-20% method a few weeks ago. The MFP was fine, but I thought it could be better. I was reading all the groups and posts IPOARM, Eat More to Weigh Less and learned a lot. I checked all the recommended sites and numbers. I did a nutritionist visit a few weeks ago and got my Resting Metabolic Rate tested - similar to BMR and easier to do. It's 1710. My TDEE is 2375. -20% is 1900.
My birthday was March 28th - I had changed over a little before that. I planned to eat all the things I really liked, not go crazy, but to have fun, and log it all. I only went over my calories by about 50 and there was still a 2 lb loss a few days later. Since my birthday 2 weeks ago I have lost four pounds. I log my exercise simply to track it for myself, I'm still working on getting off the couch more. But I put calories at 1 for everything so it doesn't add to the daily calorie goal and I don't have to do the math.
So, yeah, so far so good.0 -
Im so picky with food. Yes I go over with sugar and carbs almost every day but not by huge amounts. Im eating much better than I ever have in my life which still is not perfect but Im not going to beat myself up about it. Some days Im under. Just do the best that you can. This week I have been over almost everyday so far.I'm enjoying this thread. I'm eating at the recommended MFP levels and have been doing great so far (lost 16 prior to starting MFP). I am getting to a point where I'll probably stall, as I'm very close to goal. Will probably give the TDEE-15 or 20% a go.
Opening a can of worms here, but do most of you on this plan stick to your macros? I'm having a heck of a time with that!
I've just started paying attention to macros and it's kind of frustrating. On top of that, I'm realizing that with eating more I'm consuming WAY too much sugar! Any one else have a problem reigning in sugar totals while eating more??0 -
Yes! I've had much success with TDEE-20%. I've been doing it for 7 weeks and have lost 10 pounds during that time. It even helped me break out of a 2 week stall. I'm never hungry and feel great. Do it!0
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Hiya, sorry if this has been covered already. Changed to TDEE-20% 3 weeks ago now and have lost nothing so far. I understand it can take a few weeks for your body to start burning fat more efficiently so trying to be patient.
I am 5ft 4 33 year old female. eating around 1700-1800 a day. This was from 1200 when I first started and have gradually increased.
BMR around 1600, tdee around 2200
Just wondering how long it is taking people for the scales to start moving in the right direction again.0 -
I started out at 1200 for about 8 weeks..lost nothing. Bumped up to 1400 lost a couple, bumped to 1500/1600 took about 3 or 4 weeks then started losing 1/2 to 1lb a week for the last 4 weeks.Hiya, sorry if this has been covered already. Changed to TDEE-20% 3 weeks ago now and have lost nothing so far. I understand it can take a few weeks for your body to start burning fat more efficiently so trying to be patient.
I am 5ft 4 33 year old female. eating around 1700-1800 a day. This was from 1200 when I first started and have gradually increased.
BMR around 1600, tdee around 2200
Just wondering how long it is taking people for the scales to start moving in the right direction again.0 -
Bump for later0
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I'm beginning TDEE -20% today. I've attempted MFP's recommendations and Weight Watchers several times and I wind up binging...every single time. A week of eating < or = 1200 calories and I'm in a dark closet shoving powdered donuts down my throat on Saturday nights. I started hunting for some other way because I know this has to be terribly unhealthy. For instance, I'll start out on a Monday at 168. By Saturday morning, I'm down to 162. Then BAM, Monday comes and I'm 168 again over and over and over because after being so restricted all week, I break into the pantry like a bull on the weekends.
So I'm going to give this a whirl. I figure...I've pretty much stayed the SAME weight for the past six weeks once you average it out so why not try this instead since I'm going no where with any other method. My TDEE -20% is right at about 1600 calories for me, which sounds so scandelous! I'm already actually feeling terrible guilt over allowing myself to eat that much, but I suppose it makes more sense than 1200 every day and 5000 a day on the weekends as I've been seeming to do.
I just wanted to join in and tell those with experience thank you for the advice/motivation in this string and tell those just starting it like myself - good luck and I'm in it with you!0 -
I'm about to bump up to TDEE-20% myself, glad to hear that this is working out so well for people.0
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bump for later0
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Dont be scared it works!! AND you get to eat! It is a wonderful way to lose weight and makes sense. I did 1200 for a very long time and ruined my metabolism!!I'm beginning TDEE -20% today. I've attempted MFP's recommendations and Weight Watchers several times and I wind up binging...every single time. A week of eating < or = 1200 calories and I'm in a dark closet shoving powdered donuts down my throat on Saturday nights. I started hunting for some other way because I know this has to be terribly unhealthy. For instance, I'll start out on a Monday at 168. By Saturday morning, I'm down to 162. Then BAM, Monday comes and I'm 168 again over and over and over because after being so restricted all week, I break into the pantry like a bull on the weekends.
So I'm going to give this a whirl. I figure...I've pretty much stayed the SAME weight for the past six weeks once you average it out so why not try this instead since I'm going no where with any other method. My TDEE -20% is right at about 1600 calories for me, which sounds so scandelous! I'm already actually feeling terrible guilt over allowing myself to eat that much, but I suppose it makes more sense than 1200 every day and 5000 a day on the weekends as I've been seeming to do.
I just wanted to join in and tell those with experience thank you for the advice/motivation in this string and tell those just starting it like myself - good luck and I'm in it with you!0 -
So with TDEE - 20% you DO NOT eat back your exercise calories? Is this correct?0
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If you calculated your exercise into your TDEE number, that's correct. If you said you were sedentary when calculating your TDEE, you didn't technically calculate your TDEE, and you should also eat a percentage of exercise calories back.So with TDEE - 20% you DO NOT eat back your exercise calories? Is this correct?0 -
If you calculated your exercise into your TDEE number, that's correct. If you said you were sedentary when calculating your TDEE, you didn't technically calculate your TDEE, and you should also eat a percentage of exercise calories back.So with TDEE - 20% you DO NOT eat back your exercise calories? Is this correct?
I seriously have been sedentary because of health issues, and I think I'd rather just leave it at that and log all exercise to be more precise. Couldn't everyone do it that way if they wanted and it work out correctly? I am trying to build strength but I'm just starting that, and I'm walking at 2mph for 30 minutes and logging it. I haven't started TDEE yet, but am exploring that option and trying to learn.0 -
Bumping for later!0
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Hi.
I'm just starting to do this and was wondering if people could share their success stories with me. Did you start using MFP settings and then start doing this instead and are having good results with it? And do you do resistance training?
Thanks.
Used another site, but yes! Started at ~180; maintaining at 128-134 for two years. I always did -15%, that was how it was set up I think, and/or I ignored the default. I could not survive on the default MFP settings.
I lost most of it with Jillian Michaels and C25K. Wish I'd started strength training much earlier -- working on 'recomposition' now.0 -
If you calculated your exercise into your TDEE number, that's correct. If you said you were sedentary when calculating your TDEE, you didn't technically calculate your TDEE, and you should also eat a percentage of exercise calories back.So with TDEE - 20% you DO NOT eat back your exercise calories? Is this correct?
I seriously have been sedentary because of health issues, and I think I'd rather just leave it at that and log all exercise to be more precise. Couldn't everyone do it that way if they wanted and it work out correctly? I am trying to build strength but I'm just starting that, and I'm walking at 2mph for 30 minutes and logging it. I haven't started TDEE yet, but am exploring that option and trying to learn.
Ok this calculator might make it clearer -- it's got a dial so you can see how many cals various activities take up. You have to change the gender to female, it's male by default (the pic of the people). If you plug in a realistic estimate of time spent on things you do, subtract 15% from that, and exercise (and don't eat back), you're golden.
http://www.health-calc.com/diet/energy-expenditure-advanced
Because the exercise cals are really not that precise anyway. Food cals are also an estimate but not as crazy variable. However, if you push as hard as you can and is safe, it's doing something, right? Best you can hope for.
Hope your health issues resolve soon 0 -
those wanting more info on BMR anTDEE should have a read of http://eatmore2weighless.com/ loads of info on there...0
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If you calculated your exercise into your TDEE number, that's correct. If you said you were sedentary when calculating your TDEE, you didn't technically calculate your TDEE, and you should also eat a percentage of exercise calories back.So with TDEE - 20% you DO NOT eat back your exercise calories? Is this correct?
I seriously have been sedentary because of health issues, and I think I'd rather just leave it at that and log all exercise to be more precise. Couldn't everyone do it that way if they wanted and it work out correctly? I am trying to build strength but I'm just starting that, and I'm walking at 2mph for 30 minutes and logging it. I haven't started TDEE yet, but am exploring that option and trying to learn.
People have explained it much better than I elsewhere in the forums, and maybe even this thread, but essentially, your TDEE includes exercise. If you do exercise and but don't include it when calculating TDEE, you really are calculating something else, not your TDEE.
If you want to eat back exercise calories, you can just set MFP to lose 1lb a week and eat back exercise calories as you do exercise.0 -
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If you calculated your exercise into your TDEE number, that's correct. If you said you were sedentary when calculating your TDEE, you didn't technically calculate your TDEE, and you should also eat a percentage of exercise calories back.So with TDEE - 20% you DO NOT eat back your exercise calories? Is this correct?
I seriously have been sedentary because of health issues, and I think I'd rather just leave it at that and log all exercise to be more precise. Couldn't everyone do it that way if they wanted and it work out correctly? I am trying to build strength but I'm just starting that, and I'm walking at 2mph for 30 minutes and logging it. I haven't started TDEE yet, but am exploring that option and trying to learn.
People have explained it much better than I elsewhere in the forums, and maybe even this thread, but essentially, your TDEE includes exercise. If you do exercise and but don't include it when calculating TDEE, you really are calculating something else, not your TDEE.
If you want to eat back exercise calories, you can just set MFP to lose 1lb a week and eat back exercise calories as you do exercise.
Maybe I shouldn't do TDEE yet then, because I'm not consistent with my exercise at this point. Every day is different for me. Some days I can do it, and other days I can't. Once I get a little stronger, maybe I can set an amount of exercise for the week, and use TDEE. I appreciate all the help and advice.0
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