I am ready to be diagnosed...

j724mecham
j724mecham Posts: 102 Member
edited 3:18PM in Motivation and Support
So many questions. This entire rant may seem ignorant although I am an avid reader of the forums and suggestions. I am just stuck. I have changed my diary to public and am ready to be picked apart.

I have been using MFP since May 15th so almost a month. Previous to such, I probably ate around 3000+ calories a day. My goal is to go from 220 to 170. I am essentially preparing to get pregnant for the 2nd and final time by the end of the year. So I'm losing weight to gain it. But also want to make a lifestyle change where post-pregnancy isn't another 2 years of eating everything in sight.

I decided to use MFP because I am a VERY picky eater. I LOVE fast food, but have almost completely cut it out of my diet (minus Subway and Taco Bell OCCASIONALLY). I sometimes eat out as well, but have cut the meal in half. I don't like beef mostly, chicken except for a specific type from Sam's Club, fruits are alright, only some vegetables (mostly broccoli and carrots), etc... I have found it easier to add in some healthy options, but just mostly focus on portion control. I have tried to force myself to eat healthier items that I truly despise and no, my taste buds are not changing. I would rather have something I can form a lifestyle with.

My issue is that I have only lost about 1.3 pounds. I do exercise a bit. I should increase such. My biggest exercise is housecleaning. I do so about 2-3 hours a day and generally work myself into a sweat. I know many people don't log housecleaning because that's calculated into your TDEE, but I don't think everyone is cleaning house 2-3 hours a day. So I just count it as 200 calories (even if my calorie counter says more). I also walk my dog a couple times a week, lift some weights, work on my Bosu ball, etc...

MFP has me at 1301 calories a day. I find this to be alright. Since I houseclean or do some other exercise almost daily, I usually earn another 300-400 more calories and eat them back. However, my TDEE-20% says I should eat 1758 calories. Essentially with exercise and such, I would probably be eating 2000 calories. That seems scary since I have been at 1301 calories. I haven't seen a ton of changes since starting except feeling less out of shape and really paying attention to portions, but I just don't know how to kick start this. Go ahead and pick my diary apart keeping in mind what I have stated above. I am more interested in figuring out how I can get this going with additional portion control, but not changing what I am eating. Thoughts?

Replies

  • Hanjamlan
    Hanjamlan Posts: 34 Member
    Have you tried lowering your calories for a couple weeks. Also try to eat when you are hungry. Don't eat only for the sake of eating. or for the sake of reaching your calorie goal of the day. I was doing MFP but i kept gaining weight instead of losing and was only eating 1200 cals. But I was NEVER hungry when i followed MFP. So I think that my body was actually having to much food. Since i am so small, (5'3" 125lbs) I don't need a whole bunch of calories. And having a little bit of hunger in your stomach isn't bad. Starving yourself, of course that is bad. But eating when you are hungry, thats a different story. Also.. cut out sugar and chips and icecream and cake and fast food. If you were to do that, and only healthy foods were in your body, I'm SURE you would see a great change.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    There are two approaches and it looks as if you are confusing them a bit.

    If you are doing the TDEE-20% method, your activity level is already taken into account. You would just eat 1750 cal/day and not eat exercise calories because then you are double counting. The other method is to put yourself as sedentary and eat back exercise calories.

    Looking at your diary over the past week, it doesn't look bad. You are averaging 1400-1500 calories per day. Are you using a food scale? What exercises have you added since you started? A new exercise regiment will cause a weight gain due to water retention. I went up 5 lbs when I took up running. That water weight will fade away.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    I'll also add, I lost and have maintained long term while eating quite "dirty" and a lot of same stuff you are eating.
  • JGT2004
    JGT2004 Posts: 231 Member
    From what I have read in regards to TDEE, you would eat at 15-20% below that level and NOT eat back your exercise calories. I would suggest you try to get to 1700 calories a day. I am 5'6 and about 170 and have upped my calories to this. I haven't been gaining but I haven't been losing either. At this point my biggest hurdle is consistenly exercising. I started p90x today and plan to eat at 1700 so we shall see if I start losing. But regardless... I went from 1200 to 1500 for a week or two then to 1700 cals a day and didn't gain anything during that time so it shouldn't hurt to up your cals a little. :)
  • j724mecham
    j724mecham Posts: 102 Member
    Rallyengr, The TDEE-20% is with putting myself as sedentary. If I put myself as light exercise, it'd be about 2000 calories a day.
    From my understanding, I either put myself as TDEE-20% sedentary and eat back exercise calories or put myself as TDEE-20% (light or moderate exercise) and don't eat calories back. Is that correct? 1750 is as sedentary which means since I burn around 300 calories exercising, I would need to eat those calories back and that would total around 2000.

    I am not using a food scale. Just a measuring cup. The things I eat like rice and chicken either come in pieces (i.e. 2 pieces of chicken tenderloins) or rice which I measure out the dry amount before it gets cooked.

    Since starting, I have added walking my dog for about 20-30 minutes, weight lifting, working on the stability ball (crunches, push ups, balancing), etc.. I am about to start the 30 day shred so hopefully that will take things up a bit. i do feel like I need to push myself more with exercise. And you may be right. I went from eating 3000+ calories and not working out AT ALL.
  • j724mecham
    j724mecham Posts: 102 Member
    Thanks JGT. I think the 1750 would be great for me since I'm starting the 30 day shred. My biggest downfall is exercise as well.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Rallyengr, The TDEE-20% is with putting myself as sedentary. If I put myself as light exercise, it'd be about 2000 calories a day.
    From my understanding, I either put myself as TDEE-20% sedentary and eat back exercise calories or put myself as TDEE-20% (light or moderate exercise) and don't eat calories back. Is that correct? 1750 is as sedentary which means since I burn around 300 calories exercising, I would need to eat those calories back and that would total around 2000.

    I am not using a food scale. Just a measuring cup. The things I eat like rice and chicken either come in pieces (i.e. 2 pieces of chicken tenderloins) or rice which I measure out the dry amount before it gets cooked.

    Since starting, I have added walking my dog for about 20-30 minutes, weight lifting, working on the stability ball (crunches, push ups, balancing), etc.. I am about to start the 30 day shred so hopefully that will take things up a bit. i do feel like I need to push myself more with exercise. And you may be right. I went from eating 3000+ calories and not working out AT ALL.
    Yes, that is correct approach. When the term TDEE is used around here, it usually refers to setting your activity level to what it actually is and are not eating back exercise calories. Both ways are acceptable though. I personally use the MFP sedentary calories plus exercise calories because my exercise routine varies greatly from week to week due to travel.

    A food scale is cheap ($15) and a good investment due to the variances even when using a measuring cup. There can be a lot of variance in going by pieces as well. I don't think it is hurting you at this point, but for the minimal cost it really is a great tool.

    I agree with JGT; you can eat more if your TDEE is that high. Keep track of how it is going in the coming months and make adjustments to your intake if you are still showing slow weight loss in the longer term. With your current intake and introduction of a new workout routine, your loss seems normal so far.
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