I am so confused. What's the right way!??!?

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Replies

  • ThriceBlessed
    ThriceBlessed Posts: 499 Member
    You're not eating enough to fuel your workouts, so your body wants to hold on to anything it gets.

    Google TDEE and calculate yours, my guess is that you need to eat 1800-2100 a day.

    Rigger

    Just to note, if you eat at TDEE you will maintain. If you are using a TDEE method, you should do TDEE-10% or 20%, and don't eat back exercise calories since TDEE methods already take into account your activity level.

    Your point? I highly doubt her TDEE is lower than 2100 based on the numbers provided, but I could run them to be sure if it would make you feel better. Then again, my wife is the same height, weighs less, and works out about the same, and TDEE-15% puts her at 1800ish, so I'm going to go ahead and stick with my assessment.

    Rigger

    It's late, I clearly shouldn't be posting as I think I took your comment completely the wrong way. My apologies, I'm off to bed, carry on.

    Rigger

    That's okay. Its all good, thanks for taking the time to apologize, many on here would not do so. I apologize if my comment was unclear or caused any misunderstanding.
  • ninerbuff
    ninerbuff Posts: 48,973 Member
    From the Cannon Beach Spa website:

    FAT BURNING VS. SUGAR BURNING

    Your body has a choice of fuels depending on the situation. If it’s an emergency or if the body needs energy fast, it chooses SUGAR as its fuel. Sugar is stored mostly in the muscles and the blood stream so it’s readily available. In any physical activity the body is trained to always burn sugar for approximately the first 12 minutes. At that 12 minute mark the body then decides whether to keep burning sugar or to switch fuels and to start burning fat.

    How does the body make the decision to switch fuels? It’s a function of your activity level, and the body uses your heart rate to make the decision. If you are working or exercising at an aerobic level, the body will always choose to burn sugar. If you are working or exercising at a slower, SUB-aerobic level, the body can take it easy and switch to burning fat. The reality is that fat burns more slowly than sugar.

    So you can see what happens. If you’re doing high energy aerobics (high heart rate) you will only burn sugar! This perfectly explains why people can do aerobics forever and still have an unhealthy percentage of body fat. The high energy, high heart rate aerobics is only burning sugar, no fat.

    The ideal heart rate for burning fat can be generated by a vigorous walk when you get about half way between your aerobic zone and your resting heart rate. If you’re in your 30s or 40s that’s about 120, about 100 if you’re older. There are charts that show the aerobic level and the resting level for your age that can help you determine your ideal heart rate for optimum fat burning.

    And don’t forget about those first 12 minutes! You can’t change that. The body will always burn only sugar in that time period. If you were to exercise for only 12 minutes at a time every hour on the hour, you would never burn an ounce of fat. You must get beyond the 12 minute mark for the fat burning to kick in. That’s why a long walk for an hour is a great way to get into a sustained fat burning mode.
    It's all broscience. While it's true that at lower intensity fat is utilized more for an energy source, the equivalent use of calories to match one of higher intensity would mean that the duration of exercise would be much much longer.
    For instance if one ran at 6 miles an hour and one walked 3 miles and hour, the walker would obviously have to walk for 2 hours to equal the same distance as the runner who ran an hour.............and still burn less calories since for about every mile walked, running it they would burn approximately 50 more calories per mile. And for 6 miles that's 300 calories extra for 1 less hour vs walking it.
    Point is don't get hung up on the "fat burning" zone. If one is in calorie deficit, sleep and rest will take care of burning more fat.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • ThriceBlessed
    ThriceBlessed Posts: 499 Member
    Last comment I'll make before I head off to bed. The reason you get so much different advice when you google weight loss, or ask people, is because there isn't really one right method.

    Some people don't like to exercise, so they create a calorie deficit through diet alone.

    Some people (like me) really enjoy being able to eat, and so they are willing to work out more to allow the extra calories while still getting a calorie deficit.

    Some people find that slow and steady gives them the best chance of success, and so they only aim for a deficit of a couple of hundred calories a day, even if that means they will take three years to reach their goal, it doesn't bother them as long as they can get there eventually.

    Some people need to see faster progress because of a pressing health issue, or just because they will get discouraged and give up if they don't see changes at least every month. So they will aim for higher calorie deficit than the "slow and steady" crowd.

    Some people find that carbohydrates trigger cravings for them, and make it harder to eat at a deficit, so they go for a lower carb, higher protein diet.

    Other people are vegetarians or vegans, and so their diet is higher in carbohydrates and lower in protein (not necessarily lacking in protein, just lower than the "low-carb" people).

    Some people want to train to be competitive athletes, and so they will tailor their program to improve their performance in whatever their sport is.

    Some people just want to get to a healthy weight range, and don't need a specialized training program geared to athletic performance.

    In the end, your goals will influence your methods, but if you want to lose weight there are some basics that all informed and reasonable people can agree on.

    1. You have to create a calorie deficit to lose weight, this can be done by eating less, by exercising more, or by combining both.

    2. The deficit doesn't have to be huge, but it has to exist.

    3. If what you are doing doesn't work, examine it to see what's wrong, are you measuring and counting calories accurately? Are you eating enough to fuel your body?

    4. Don't give up.

    5. Have a plan for maintenance or the weight will creep back up... if you don't take extreme methods to lose, your maintenance can be ALMOST identical to your losing phase.
  • ThriceBlessed
    ThriceBlessed Posts: 499 Member
    From the Cannon Beach Spa website:

    FAT BURNING VS. SUGAR BURNING

    Your body has a choice of fuels depending on the situation. If it’s an emergency or if the body needs energy fast, it chooses SUGAR as its fuel. Sugar is stored mostly in the muscles and the blood stream so it’s readily available. In any physical activity the body is trained to always burn sugar for approximately the first 12 minutes. At that 12 minute mark the body then decides whether to keep burning sugar or to switch fuels and to start burning fat.

    How does the body make the decision to switch fuels? It’s a function of your activity level, and the body uses your heart rate to make the decision. If you are working or exercising at an aerobic level, the body will always choose to burn sugar. If you are working or exercising at a slower, SUB-aerobic level, the body can take it easy and switch to burning fat. The reality is that fat burns more slowly than sugar.

    So you can see what happens. If you’re doing high energy aerobics (high heart rate) you will only burn sugar! This perfectly explains why people can do aerobics forever and still have an unhealthy percentage of body fat. The high energy, high heart rate aerobics is only burning sugar, no fat.

    The ideal heart rate for burning fat can be generated by a vigorous walk when you get about half way between your aerobic zone and your resting heart rate. If you’re in your 30s or 40s that’s about 120, about 100 if you’re older. There are charts that show the aerobic level and the resting level for your age that can help you determine your ideal heart rate for optimum fat burning.

    And don’t forget about those first 12 minutes! You can’t change that. The body will always burn only sugar in that time period. If you were to exercise for only 12 minutes at a time every hour on the hour, you would never burn an ounce of fat. You must get beyond the 12 minute mark for the fat burning to kick in. That’s why a long walk for an hour is a great way to get into a sustained fat burning mode.
    It's all broscience. While it's true that at lower intensity fat is utilized more for an energy source, the equivalent use of calories to match one of higher intensity would mean that the duration of exercise would be much much longer.
    For instance if one ran at 6 miles an hour and one walked 3 miles and hour, the walker would obviously have to walk for 2 hours to equal the same distance as the runner who ran an hour.............and still burn less calories since for about every mile walked, running it they would burn approximately 50 more calories per mile. And for 6 miles that's 300 calories extra for 1 less hour vs walking it.
    Point is don't get hung up on the "fat burning" zone. If one is in calorie deficit, sleep and rest will take care of burning more fat.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    Thank you for replying to this!
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Last comment I'll make before I head off to bed. The reason you get so much different advice when you google weight loss, or ask people, is because there isn't really one right method.

    Some people don't like to exercise, so they create a calorie deficit through diet alone.

    Some people (like me) really enjoy being able to eat, and so they are willing to work out more to allow the extra calories while still getting a calorie deficit.

    Some people find that slow and steady gives them the best chance of success, and so they only aim for a deficit of a couple of hundred calories a day, even if that means they will take three years to reach their goal, it doesn't bother them as long as they can get there eventually.

    Some people need to see faster progress because of a pressing health issue, or just because they will get discouraged and give up if they don't see changes at least every month. So they will aim for higher calorie deficit than the "slow and steady" crowd.

    Some people find that carbohydrates trigger cravings for them, and make it harder to eat at a deficit, so they go for a lower carb, higher protein diet.

    Other people are vegetarians or vegans, and so their diet is higher in carbohydrates and lower in protein (not necessarily lacking in protein, just lower than the "low-carb" people).

    Some people want to train to be competitive athletes, and so they will tailor their program to improve their performance in whatever their sport is.

    Some people just want to get to a healthy weight range, and don't need a specialized training program geared to athletic performance.

    In the end, your goals will influence your methods, but if you want to lose weight there are some basics that all informed and reasonable people can agree on.

    1. You have to create a calorie deficit to lose weight, this can be done by eating less, by exercising more, or by combining both.

    2. The deficit doesn't have to be huge, but it has to exist.

    3. If what you are doing doesn't work, examine it to see what's wrong, are you measuring and counting calories accurately? Are you eating enough to fuel your body?

    4. Don't give up.

    5. Have a plan for maintenance or the weight will creep back up... if you don't take extreme methods to lose, your maintenance can be ALMOST identical to your losing phase.

    Wow, that's a good Big Picture post. It's very hard to see things from every point of view. I'm going to keep this somewhere safe! There's something good there for everyone!
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    From the Cannon Beach Spa website:

    FAT BURNING VS. SUGAR BURNING

    Your body has a choice of fuels depending on the situation. If it’s an emergency or if the body needs energy fast, it chooses SUGAR as its fuel. Sugar is stored mostly in the muscles and the blood stream so it’s readily available. In any physical activity the body is trained to always burn sugar for approximately the first 12 minutes. At that 12 minute mark the body then decides whether to keep burning sugar or to switch fuels and to start burning fat.

    How does the body make the decision to switch fuels? It’s a function of your activity level, and the body uses your heart rate to make the decision. If you are working or exercising at an aerobic level, the body will always choose to burn sugar. If you are working or exercising at a slower, SUB-aerobic level, the body can take it easy and switch to burning fat. The reality is that fat burns more slowly than sugar.

    So you can see what happens. If you’re doing high energy aerobics (high heart rate) you will only burn sugar! This perfectly explains why people can do aerobics forever and still have an unhealthy percentage of body fat. The high energy, high heart rate aerobics is only burning sugar, no fat.

    The ideal heart rate for burning fat can be generated by a vigorous walk when you get about half way between your aerobic zone and your resting heart rate. If you’re in your 30s or 40s that’s about 120, about 100 if you’re older. There are charts that show the aerobic level and the resting level for your age that can help you determine your ideal heart rate for optimum fat burning.

    And don’t forget about those first 12 minutes! You can’t change that. The body will always burn only sugar in that time period. If you were to exercise for only 12 minutes at a time every hour on the hour, you would never burn an ounce of fat. You must get beyond the 12 minute mark for the fat burning to kick in. That’s why a long walk for an hour is a great way to get into a sustained fat burning mode.
    It's all broscience. While it's true that at lower intensity fat is utilized more for an energy source, the equivalent use of calories to match one of higher intensity would mean that the duration of exercise would be much much longer.
    For instance if one ran at 6 miles an hour and one walked 3 miles and hour, the walker would obviously have to walk for 2 hours to equal the same distance as the runner who ran an hour.............and still burn less calories since for about every mile walked, running it they would burn approximately 50 more calories per mile. And for 6 miles that's 300 calories extra for 1 less hour vs walking it.
    Point is don't get hung up on the "fat burning" zone. If one is in calorie deficit, sleep and rest will take care of burning more fat.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    Thank you for replying to this!

    Haha yes me too, I'm beginning to develop this kind of 'bro science' instinct when I start getting upset and confused but can't quite reason why. Someone always comes along at the right moment to help articulate what I'm feeling! I can't wait to be able to be that clear about stuff. Thanks guys!
  • Ophidion
    Ophidion Posts: 2,065 Member
    Just read and implement these...

    http://www.myfitnesspal.com/topics/show/1069278-acronyms-and-terms-for-new-mfp-members-v-6

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://evidencemag.com/why-calories-count/
  • linhhl1
    linhhl1 Posts: 3
    So many links to check out :O but thank you all!
  • ElnuevoAdrian
    ElnuevoAdrian Posts: 50 Member
    There are many conflicting things about weight loss, that everyone will have a different opinion.

    What works for some, will not work for all.

    People say that calories in must be less than calories out. For me that isn't really the case.

    What has worked for me, and many OTHER people is the ketogenic diet. find out more at www.reddit.com/r/keto

    it is a community of others who are doing the ketogenic diet. I think there is a female version on the site www.reddit.com/r/xxketo

    You need to decide what works best for you, but I know that low carb works for me (and as far as people saying it isn't healthy, or it's dangerous, disregard them. There are studies that show that it isn't harmful at all)

    Choose what you want, but you can always message me and I can help you with keto. Good luck!

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