Calorie intake???
OG43
Posts: 22 Member
I actually just posted something the other day, but it's come to my attention that if you're eating under your calorie goal, you're more likely to maintain your weight because of lack of your metabolism.. Is this true? I'm always under my calorie goal on here, sometimes sufficiently, md I've been at the gym everyday for a month now, (yay) but could this be effecting my total weight loss?
1
Replies
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you definetly have to eat to lose. it also depends on your daily activity and it also depends on the type of calories your eating...
what are your goals?
where are you now? what is your activity?0 -
I think this will help you and A LOT of other people. Give it a read, it should clear up 99% of your questions (:
Basic Terminology
1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over.
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).
How much do you need?
A multitude of things impact MAINTENANCE calorie needs.
- Age & sex (males generally need > females)
- Total weight & lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth')
- Hormones
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)
In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.
NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio. Look HERE for alternatives.
As a teenager I would also STRONGLY suggest you don't obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!
Estimating Requirements
The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]
There are then a number of other formula which calculate BMR. This means it calculates what you need should you be in a coma.
1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]
2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
As these are only BMR calculations To convert BMR to a TOTAL requirement you need to multiply the result of your BMR by an 'activity variable' to give TEE.
The Activity Factor is the TOTAL cost of living, NOT JUST YOUR TRAINING. Think about it - if you train 1 hr a day - WHAT ARE YOU DOING THE OTHER 23 HRS?! So MORE important than training -- it includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
How Accurate are they?: They give rough ball-park figures and are still 'guesstimations'. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.
Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). It is not recommended to use a 'generic calorie amounts' (eg: 500 cals/ day). Instead this should be calculated on a % of your maintenance. Why? The effect of different calorie amounts is going to be markedly different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.
Macronutrient Needs
Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.
So to try to make it as simple as possible:
1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training.
One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's performance.
And lastly - you need to consider thermogenics/ satiety/ and personal preference.
So - General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.
2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...
3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. This means if you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)
For 'others' - simply carbohydrate intakes via the calories left over from fats/ protein:
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 40 -
I honestly don't know where I am now, there's no scale at my house. Im hoping to lose 20 pounds by December or my birthday in January. But king term, I want to drop 50 by who knows when. I do ear healthier now.. It used to be terrible. Haven't had fast food in almost a month, I'm not eating any sweets this month, I only drink water, a lot of it, and I work out for at least 40 minutes everyday. Which is usually running or the arc trainer or elliptical. Lots of cardio. Some days ill do machine weights. I'm just losing hope... Again.0
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bump0
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I used to "wing it" for YEARS!
I worked out ALL of the time, and ate whatever i wanted. I wasnt fat but i wasnt skinny either. This went on for a LONG time.
Ive had 3 kids so i packed on the pounds with them and even though i came back down a little with each, i still was never where i wanted to be.
It wasnt until I started to keep a journal and write everything down. log exercise, meals, calories etc.
I even took it a step further this year and in April started Clean Eating - WOW! by eliminating sugars and processed foods... Im now gaining lean muscle and im into a size 2/4 for the first time EVER!
if you REALLY want to make changes to your body you HAVE to know your numbers.
you need a scale to weigh yourself and tape measure too - otherwise how will you have a starting point, right?
You need a HRM to understand how much cals your burning and reading your heart rate to be able to increase that to push yourself. If you do the same basic exercises every day and are just going thru the motions then nothing will change there either, You need to Challenge yourself to Change yourself:)
You need to determine how many calories your body needs to reach your goals.
I guess it all depends on how bad you want it:)
Let me know if i can help:)0 -
If you are talking about "starvation mode", it is a bogus concept. As long as you're getting protein in your diet, a caloric deficit will cause you to lose weight, period.0
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when it comes to working out you need to have a 50/50 of cardio and machines you want to do chest and tris and back with bis and shoulders n legs if you do a 50/50 it can halp you put lean muscals mass on that will help you loss whight n im sorry my spelling is so bad lol0
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I actually just posted something the other day, but it's come to my attention that if you're eating under your calorie goal, you're more likely to maintain your weight because of lack of your metabolism.. Is this true? I'm always under my calorie goal on here, sometimes sufficiently, md I've been at the gym everyday for a month now, (yay) but could this be effecting my total weight loss?
Our bodies are very good at adapting. The less you give your body in the form of fuel (food), the more it has to adjust in order to continue functioning properly. It may not cause you to maintain your weight at a lower number, but eating too little definitely can affect your metabolism.
If you're frequently eating significantly less than your daily calorie goal, there's no need to. It can be counterproductive and even unhealthy. If you have your info and goals plugged into MFP, the calorie goal that you're given already includes the necessary calorie deficit to lose the amount of weight you're aiming for. MEET that calorie goal every day, and eat back at least half of your exercise calories. Log all of your food accurately and consistently.0 -
I think this will help you and A LOT of other people. Give it a read, it should clear up 99% of your questions (:
Basic Terminology
1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over.
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).
How much do you need?
A multitude of things impact MAINTENANCE calorie needs.
- Age & sex (males generally need > females)
- Total weight & lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth')
- Hormones
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)
In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.
NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio. Look HERE for alternatives.
As a teenager I would also STRONGLY suggest you don't obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!
Estimating Requirements
The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]
There are then a number of other formula which calculate BMR. This means it calculates what you need should you be in a coma.
1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]
2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
As these are only BMR calculations To convert BMR to a TOTAL requirement you need to multiply the result of your BMR by an 'activity variable' to give TEE.
The Activity Factor is the TOTAL cost of living, NOT JUST YOUR TRAINING. Think about it - if you train 1 hr a day - WHAT ARE YOU DOING THE OTHER 23 HRS?! So MORE important than training -- it includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
How Accurate are they?: They give rough ball-park figures and are still 'guesstimations'. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.
Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). It is not recommended to use a 'generic calorie amounts' (eg: 500 cals/ day). Instead this should be calculated on a % of your maintenance. Why? The effect of different calorie amounts is going to be markedly different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.
Macronutrient Needs
Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.
So to try to make it as simple as possible:
1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training.
One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's performance.
And lastly - you need to consider thermogenics/ satiety/ and personal preference.
So - General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.
2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...
3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. This means if you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)
For 'others' - simply carbohydrate intakes via the calories left over from fats/ protein:
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 4
You could've just provided the link to that bodybuilding.com forum sticky instead of copying and pasting the entire thing, but I do agree, this is helpful for a lot of people that don't know where to start.0 -
Hi there. I am fairly new to MFP and I am confused about the calorie intake. I weigh over 200lbs and it says I should only intake 1200 calories. I am so sick and headaches and shaking all the time because I am so hungry. I think 1200 seems very low for someone my size. Can anyone offer a solution for me? Thanks0
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For me and after much self-experimentation, i've learned that high carbs = hunger, blood sugar swings, and loss of energy. Sticking with a diet of 50g or less carbs / day gives me much better and even energy level. Even with working out I don't need the CO4 pre-workout to prevent an energy crash during the workout with a low-carb diet. I can fast for a day and not want to chew my finger off. Experiment a little and see what works for you.0
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All you need to do is to eat all your NET calories. And stick to numbers, diet is math. Simple 0
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I actually just posted something the other day, but it's come to my attention that if you're eating under your calorie goal, you're more likely to maintain your weight because of lack of your metabolism.. Is this true? I'm always under my calorie goal on here, sometimes sufficiently, md I've been at the gym everyday for a month now, (yay) but could this be effecting my total weight loss?
Eating under your calorie goal will not make your body "hold onto everything", eating under your calorie goal means you are in more of a deficit, you will lose weight.
Exercising everyday without a rest, can mean you retain fluid though, you need rest days to recuperate, otherwise your muscles cannot repair, you may be more prone to injury and if that happens, you may find you are out of action due to a "forced rest".
The brain is canny sometimes and will enforce a rest if you do not enforce one yourself.0 -
I actually just posted something the other day, but it's come to my attention that if you're eating under your calorie goal, you're more likely to maintain your weight because of lack of your metabolism.. Is this true? I'm always under my calorie goal on here, sometimes sufficiently, md I've been at the gym everyday for a month now, (yay) but could this be effecting my total weight loss?
Eating under your calorie goal will not make your body "hold onto everything", eating under your calorie goal means you are in more of a deficit, you will lose weight.
Exercising everyday without a rest, can mean you retain fluid though, you need rest days to recuperate, otherwise your muscles cannot repair, you may be more prone to injury and if that happens, you may find you are out of action due to a "forced rest".
The brain is canny sometimes and will enforce a rest if you do not enforce one yourself.
I definitely DON'T agree with this. You may lose a little bit at first, but you will gain it back and then some, and screw your metabolism up. I was eating at 1200 for a long time with NO weight loss at all. 'My body WAS holding on to all of my fat because it thought I was starving. I just recently bumped my calories up to 1800 and feel so much better, and haven't gained any weight. If you eat UNDER 1200, you will most definitely mess with your metabolism. I'm afraid you might regret doing that..0 -
Hi there. I am fairly new to MFP and I am confused about the calorie intake. I weigh over 200lbs and it says I should only intake 1200 calories. I am so sick and headaches and shaking all the time because I am so hungry. I think 1200 seems very low for someone my size. Can anyone offer a solution for me? Thanks
It probably gave you 1200 calories because you set it to lose 2lb per week. Change your goal to lose 1lb per week and you will get a higher calories allowance. Also, MFP expects you to log exercise and eat back your exercise calories so if you exercise you will be able to eat more.0 -
bump0
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Thanks!!0
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I honestly don't know where I am now, there's no scale at my house. Im hoping to lose 20 pounds by December or my birthday in January. But king term, I want to drop 50 by who knows when. I do ear healthier now.. It used to be terrible. Haven't had fast food in almost a month, I'm not eating any sweets this month, I only drink water, a lot of it, and I work out for at least 40 minutes everyday. Which is usually running or the arc trainer or elliptical. Lots of cardio. Some days ill do machine weights. I'm just losing hope... Again.
try adding in some weight training.....more muscle means a higher calorie deficit. You weight loss will not be as high but you fat lose will which is more important in my opinion.0 -
Hi there. I am fairly new to MFP and I am confused about the calorie intake. I weigh over 200lbs and it says I should only intake 1200 calories. I am so sick and headaches and shaking all the time because I am so hungry. I think 1200 seems very low for someone my size. Can anyone offer a solution for me? Thanks
Dude, you need to find a solution that works for you or you will never stick to it!! If you're shakey then you need to make some changes.
I'd recommend:
-lower your weekly goal (it will allow more calories each day)
-make sure you add any exercise, even 20 min walks ( it will also give you a higher calorie target)
-Eat More meat/protein (it will cause less sugar crashes)
I used to eat more cabs and sugars (including lactose in milk) and I get hungry really Soon after eating and suffered bad hand shaking, etc. When I started focusing on more low G.I. Food and More meat/protein I Found it 100% easier0 -
I actually just posted something the other day, but it's come to my attention that if you're eating under your calorie goal, you're more likely to maintain your weight because of lack of your metabolism.. Is this true? I'm always under my calorie goal on here, sometimes sufficiently, md I've been at the gym everyday for a month now, (yay) but could this be effecting my total weight loss?
Eating under your calorie goal will not make your body "hold onto everything", eating under your calorie goal means you are in more of a deficit, you will lose weight.
Exercising everyday without a rest, can mean you retain fluid though, you need rest days to recuperate, otherwise your muscles cannot repair, you may be more prone to injury and if that happens, you may find you are out of action due to a "forced rest".
The brain is canny sometimes and will enforce a rest if you do not enforce one yourself.
I definitely DON'T agree with this. You may lose a little bit at first, but you will gain it back and then some, and screw your metabolism up. I was eating at 1200 for a long time with NO weight loss at all. 'My body WAS holding on to all of my fat because it thought I was starving. I just recently bumped my calories up to 1800 and feel so much better, and haven't gained any weight. If you eat UNDER 1200, you will most definitely mess with your metabolism. I'm afraid you might regret doing that..
With all due respect, your body cannot hold onto anything if you are eating at a deficit, to do so would mean you are going against the laws of physics.
It is great you can lose weight at 1800 calories, but not everybody can do so.
I have never failed to lose on 1200 calories personally and no, my metabolism is not messed up at all LOL!1 -
I am really struggling with this issue! I just can't seem to get it right. I've been on my diet for about 2 month. The first month and a half it was a steady loss but now it seems to have just stopped! I've just started the gym, I go about 3/4 times a week to different classes such as spinning and metafit. The pounds are no longer budging!0
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Links and a little more straight forward...
http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
I am really struggling with this issue! I just can't seem to get it right. I've been on my diet for about 2 month. The first month and a half it was a steady loss but now it seems to have just stopped! I've just started the gym, I go about 3/4 times a week to different classes such as spinning and metafit. The pounds are no longer budging!
Leanne... read this. It's a long read... but really worth understanding it all if you've hit a Plateau
http://www.reddit.com/r/loseit/comments/19wsr4/hi_loseit_i_went_from_215_19_at_bodyfat_to_187_at/0
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