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    • Level Obstacles: Lose Weight, Target Fat! (EASY!!)

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    • Posts: 2,483 Member
      I'm a big fan of keeping it simple, so this is great! I think that sometimes all the talk of BMR throws people. You really only need your BMR if you're using it to calculate your TDEE. It really is as simple as finding out how many calories you burn day to day and eating a bit less than that.

      Just a couple of things, though. The TDEE calculator seems to overestimate for me (I prefer the ones at Scooby's Workshop). And also, I've been led to believe that some of the weight you lose is NOT fat (you say that a deficit of 3500 calories results in a pound of fat lost). Maybe I've got that wrong, but if not just saying it's a pound, rather than a pound of fat, would be clearer.
    • Posts: 9
      Just what a needed this morning....good advice.
    • Posts: 10
      Bump...
    • Posts: 44 Member
      Thank you for this post!!!! I've been struggling to get the scale to drop for the last month & can't figure out what I'm doing wrong! So thank you so much!!!
    • Posts: 122 Member
      Thank you so much for posting this your info is great
    • Posts: 28,072 Member
      I'm a big fan of keeping it simple, so this is great! I think that sometimes all the talk of BMR throws people. You really only need your BMR if you're using it to calculate your TDEE. It really is as simple as finding out how many calories you burn day to day and eating a bit less than that.

      Just a couple of things, though. The TDEE calculator seems to overestimate for me (I prefer the ones at Scooby's Workshop). And also, I've been led to believe that some of the weight you lose is NOT fat (you say that a deficit of 3500 calories results in a pound of fat lost). Maybe I've got that wrong, but if not just saying it's a pound, rather than a pound of fat, would be clearer.

      The post is an over-simplification so as to keep it easy for people and it's good for people starting out to get a gauge for the starting point. However, online TDEE calculators will generally overestimate your numbers if you have been dieting for a while as they do not take into account any adaptive thermogenics that happen when you diet. In addition, they use a slew of variables based on average populations. If you are different to that average population (e.g. different LBM, have thyroid issues etc), then they will not be accurate for you. They will also not be accurate in any evet as the activity levels are broad estimates. As I say, it's a starting point.

      The best gauge to use is your own results. If you are not seeing the results you expect after a few weeks, then you need to tweak your intake levels, or change up your activity.
    • Posts: 6,800 Member
      And also, I've been led to believe that some of the weight you lose is NOT fat (you say that a deficit of 3500 calories results in a pound of fat lost). Maybe I've got that wrong, but if not just saying it's a pound, rather than a pound of fat, would be clearer.
      You're both correct. For the simplicity, 1lb fat = 3500 calories, that is fact. And as we shrink most people shrink in LBM and fat. That being said if you include progressive weight training the amount of fat you lose goes up and the rest goes down, leaving the 3500 to be a more accurate number in those cases.

      Edit: And then I saw Sara's response...which is much simpler lol. I think I over complicated everything for everyone :p All the info is there in the OP. Eat a cut below TDEE, resistance training for composition and a higher resting metabolic rate.
    • Posts: 34,415 Member
      The best gauge to use is your own results. If you are not seeing the results you expect after a few weeks, then you need to tweak your intake levels, or change up your activity.

      This is something I tend to preach here, because I firmly believe it is the single most important thing to achieving good results. Whatever it is you decide to do...(and the advice by OP in this thread is a wonderful place to start)...whatever your approach, track diligently and consistently. It isn't nearly as important that the numbers you're using are exactly correct (which is good since that's essentially impossible or at least improbable) but that you use a consistent approach in your tracking. Then, after an appropriate period of time, you can make the necessary tweaks to those number, *track consistently again with this tweaked approach*, and evaluate your results. This loop continues until (and even after) you achieve your goal(s). However, without consistent tracking, the "tweaks" you make are more "wild guesses" than they are intentional and guided adjustments.
    • Posts: 6,800 Member
      show previous quotes

      This is something I tend to preach here, because I firmly believe it is the single most important thing to achieving good results. Whatever it is you decide to do...(and the advice by OP in this thread is a wonderful place to start)...whatever your approach, track diligently and consistently. It isn't nearly as important that the numbers you're using are exactly correct (which is good since that's essentially impossible or at least improbable) but that you use a consistent approach in your tracking. Then, after an appropriate period of time, you can make the necessary tweaks to those number, *track consistently again with this tweaked approach*, and evaluate your results. This loop continues until (and even after) you achieve your goal(s). However, without consistent tracking, the "tweaks" you make are more "wild guesses" than they are intentional and guided adjustments.
      essentially impossible accuracy improbable? Unpossible.
    • Posts: 77
      bump
    • Posts: 188 Member
      bumpv
    • Posts: 116 Member
      bump
    • Posts: 117 Member
      bump
    • Posts: 191 Member
      Bump--need to reread!
    • Posts: 3,653 Member
      The post is an over-simplification so as to keep it easy for people and it's good for people starting out to get a gauge for the starting point.

      For sure - it's just designed as a way to simply explain the mechanism and concepts. If I could eliminate even more information I would!! I think that for most folks, they just need to understand where between 1,000 and 3,000 calories they should aim, and how they can expect their body to respond in that range...
    • Posts: 34,516 Member
      I like the idea of keeping it simple.

      Weight loss is not an exact science. It takes some individual experimentation.

      The good news is it isn't a difficult puzzle to solve.
    • Posts: 17,857 Member
      I like the idea of keeping it simple.

      Weight loss is not an exact science. It takes some individual experimentation.

      The good news is it isn't a difficult puzzle to solve.
      Exactly!
    • Posts: 693 Member
      yes clowns are evil :) thanks for info
    • Posts: 229 Member
      I feel like I'm doing pretty ok, because I read this and already knew and was doing everything mentioned! Woot! Bumping this because its a handy reference for TDEE and such. Thanks for this post!
    • Posts: 1,657 Member
      Bump
    • Posts: 45 Member
      Great thoughts!
    • Posts: 34
      bump =)
    • Posts: 300 Member
      yes clowns are evil :) thanks for info

      Yes they are.

      Great post!!
    • Posts: 3,653 Member
      I feel like I'm doing pretty ok, because I read this and already knew and was doing everything mentioned! Woot! Bumping this because its a handy reference for TDEE and such. Thanks for this post!

      Hmm . . . knew this stuff already . . . lost 54 pounds . . . looks fantastic . . .

      Yup :-) Sounds right ;-)
    • Posts: 572 Member
      bump
    • Posts: 6,800 Member
      show previous quotes

      Hmm . . . knew this stuff already . . . lost 54 pounds . . . looks fantastic . . .

      Yup :-) Sounds right ;-)

      The whole point of Burthuttz making this thread was purely to create hot chicks.
    • Posts: 884 Member
      Great post! It is very clearly and easy to understand.
    • Posts: 45 Member
      bump
    • Posts: 36
      bump - sounds complicated but im sure with a bit of time ill understand.
      Thanks for pulling all this info together and posting it :)
    • Posts: 3,653 Member
      show previous quotes

      The whole point of Burthuttz making this thread was purely to create hot chicks.

      Everyone wins!
    This discussion has been closed.

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