Newbie Needs Advice on Calories to Consume

MJ5898
MJ5898 Posts: 1,549 Member
edited September 22 in Health and Weight Loss
Hi all. I have only been on MFP for a few days, but have been counting my calories and logging my food for about 4 weeks now. During the first 3 weeks, I lost 11#. However, when I weighed in yesterday morning (my usual day), I was only down 1# for week 4. I had initially started out eating aounrd 1500 calories. But given my weight (383 now), several folks on the Calorie Count website suggested I was not eating enough and that in the long run, this would work against me. So I bumped it up to 1700.

When I found MFP over the weekend, I used their assessment tools and was told to eat 1900 calories per day for a 2# per week loss. That sounded like way toooo much food, so I decided to set my goal here at 1700 per day. In reviewing my past week's food journal, I see that my calories varied quite a bit. The entries are as follows: 1512, 1401, 1876, 1343, 1779, 1733, 1797.

I should also note that in addition to not being able to move much at all at my size and hence not really able to exercise, I have underactive thyroid. My thyroid was overactive last year and was treated with radioactive iodine. At that point, it became severly underactive and I have been taking synthroid since. In August, my TSH was down to 7.1 and it seemed like I was close to being regulated, but in November, my level was back up to 20+. I know that causes the metabolism to slow down and thus I may not lose what the calculator says. I am just a little confused on whether I am eating too much, too little or what. The calculator says at 1700 calories, I should have a 1250 calorie deficit each day and will lose 2.5# per week. Is something wrong with me that I did not have that loss this week? Any tips/advice/suggestions for someone in my condition from the more experienced folks?

Thanks for anything you can offer. I am so frustrated but trying not to let it get me down.

Replies

  • jojoworks
    jojoworks Posts: 315 Member
    Hi and congrats on joining MFP and for your efforts to lose weight. You've made some great choices. Now you just need time and patience and support so you can continue to make great choices. I didn't look to see if your food diary was public or private. On the surface, just looking at your daily calorie totals it looks to me like you're doing well. You will certainly fluctuate but I thinks that's fine. What you are eating is pretty important. Make sure you're eating good, healthy nutritious foods for those 1700 calories / day. As for physical exercise, I know its tough. There are some youtube options that give you some exercises you can do while sitting. Also, do you have access to a pool? You may find some very simple but great water aerobic exercises that won't stress your body and will help your metabolism to speed up a bit.

    Are you working with a doctor in this process? They may be able to point you in the right direction in terms of what you can do for exercise at this point. I too have some limitations and I know it can be frustrating to want to exercise but can't. I've given myself permission to lose weight more slowly and that's working for me for now.

    good luck and congrats for being here!
    JoJo
  • JMun
    JMun Posts: 409
    Heya.

    I'm not an expert on weight loss or anything so sadly I have no advice on what you should set as a calorie limit to begin with.
    I can tell you that I let my fitness pal calculate mine based on little to no exercise and only 1 lbs/week weight loss and I still lost weight. But I've adjusted that myself as time went on and I started exercising and gaining momentum. :tongue:

    Right now I eat minimum 1200 and maximum 1550. In the beginning I was eating maximum of 1650. I've been calorie counting for 5 months.

    Feel free to add me as a friend and snoop in my food diary if you like.
  • JulieBoBoo
    JulieBoBoo Posts: 642
    Welcome aboard. I have personally found that hormones play a role in the speed of my weight loss. If I'm near ovulation I don't lose and if I'm PMSing I gain a bit. I also gain a bit if I have too much sodium the day before (and this can take a day or two to get back off again) so I watch my sodium. Mostly I concentrate on feeding my body a variety of healthy foods full of as many nutrients as possible. Even if I don't lose I know I'm doing good things for my body by giving it the vitamins and minerals it needs to function at its best.

    GL
  • foxxybrown
    foxxybrown Posts: 838 Member
    I've been on synthroid for 14 years and I can attest that it takes time for your body to adjust to the right amount. It took about 5 years for the doctors to get me on the right dosage. I would say go with the 1900 that MFP suggests because once your body adjusts to eating that amount of calories, you'll stop losing then you'll have to subtract more calories.
  • sabrinafaith
    sabrinafaith Posts: 607 Member
    all i will say is projected weight loss shouldn't be expected. There are so many factors in weight loss.

    Maybe you should ask your doctor to recommend a dietitian/nutritionist that can help with your particular health issues. Even one visit can help immensely by putting you on the right track.

    Good luck!
  • DJJW
    DJJW Posts: 519 Member
    . However, when I weighed in yesterday morning (my usual day), I was only down 1# for week 4.



    quote]

    Just want to say...That you ROCK! You lost a pound! You should still enjoy that! Its better than no pound...or gaining EEEK! I love how your looking for new ideas on what you can do! It might even have been just your body needing a minute ( people on biggest loser have off weeks all the time) 11lbs is CRAZY GOOD, but don't let that take away from your 1lb!
  • hippygeeza
    hippygeeza Posts: 9 Member
    hey well done on starting the path to fitness, its going be long and tough but well worth it......i understand from what u have said that its hard to work out but dont forget every time u move u will use calories. even if u are just walking from one place in the house to the other....or doing the washing up.....or light cleaning all of these will burn calories more then just being sat down. when i first started trying to loose weight i kept mobile as much as poss, if my GF wanted a coffee i will get her it....if the cats wanted to go out i would let them, instead of saying to my girl that its her turn....cos i knew each movement was using more calories then being sat on the sofa. so i say keep to mfp suggested calories but try and increase ur small movement activities and fingers crossed u will reap the rewards
  • SillySarah
    SillySarah Posts: 62
    Hi all. I have only been on MFP for a few days, but have been counting my calories and logging my food for about 4 weeks now. During the first 3 weeks, I lost 11#. However, when I weighed in yesterday morning (my usual day), I was only down 1# for week 4. I had initially started out eating aounrd 1500 calories. But given my weight (383 now), several folks on the Calorie Count website suggested I was not eating enough and that in the long run, this would work against me. So I bumped it up to 1700.

    When I found MFP over the weekend, I used their assessment tools and was told to eat 1900 calories per day for a 2# per week loss. That sounded like way toooo much food, so I decided to set my goal here at 1700 per day. In reviewing my past week's food journal, I see that my calories varied quite a bit. The entries are as follows: 1512, 1401, 1876, 1343, 1779, 1733, 1797.

    I should also note that in addition to not being able to move much at all at my size and hence not really able to exercise, I have underactive thyroid. My thyroid was overactive last year and was treated with radioactive iodine. At that point, it became severly underactive and I have been taking synthroid since. In August, my TSH was down to 7.1 and it seemed like I was close to being regulated, but in November, my level was back up to 20+. I know that causes the metabolism to slow down and thus I may not lose what the calculator says. I am just a little confused on whether I am eating too much, too little or what. The calculator says at 1700 calories, I should have a 1250 calorie deficit each day and will lose 2.5# per week. Is something wrong with me that I did not have that loss this week? Any tips/advice/suggestions for someone in my condition from the more experienced folks?

    Thanks for anything you can offer. I am so frustrated but trying not to let it get me down.

    I'm sorry to hear that you're frustrated. Don't let the numbers on the scale get to you. Sometimes what we calculate as an expected loss, doesn't always happen as easily as one thinks. Considering your metabolic issues, you're weight loss progress may not happen as quickly as you would like (at least to start). The main thing is to just try and eat healthy, balanced meals in reasonable quantities and move as much as you're able to.

    I'm not a nutritionist or a dietician, but I can offer this advice:

    Cut back on refined carbohydrates/sugar as much as possible. Choose whole grains/complex carbs when possible and try not to eat too many starchy carbs. My mother in law had failing adrenals and her thyroid had all but shut down a few years ago. She started taking hormonal replacements and she cut out starchy, refined carbs from her diet. She ended up loosing about 20 lbs in a little over a year. She has a neck injury that kept her from doing much, but as the weight slowly came off, she was able to do more. She bikes now and has been ale to maintain her weight. And her thyroid has begun to become more active.

    In addition to eating fewer refined carbs, she ate more lean protein (she was eating barely any before she switched up her diet) and she ate more healthy fats and low fat dairy too. It helped her to eat smaller, more frequent meals too. And she limited her highest complex carb intake to her breakfast meal to start and then she gradually began to incorporate more carbs throughout the day.

    If you're still unsure of what to do, I would strongly suggest that you work with a registered dietician. They may be able to help you craft an eating plan that is specifically tailored to meet your nutritional needs given your metabolic condition.

    Hang in there. Even if the scale doesn't read what you want it to do, remember that even the small steps that you take can help you become more healthy. It just takes time and determination. You can do it!
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,385 Member
    Hello,

    1200 calories is OK at your size. You lost one pound. Not sure what your expectations are each week, but each week will be different. 1 pound is GREAT!! Hopefully as you lose weight you will be able to start slowly implementing some type of activity.

    this is going to be a process and this is not the biggest loser where people are losing large amounts of weight loss each week. 1 pound is awesome. I would leave calories at 1200 for sure if you are able to eat this for now. Especially since you are not active. I would not change calories unless you get a real stall, meaning NO weight loss for 3 to 4 weeks.

    Losing 11 pounds in 4 weeks is wonderful and 1 pound in a week is awesome also. Slow and Steady wins the race. This is to change your life and you did not gain the weight overnight and will not lose it over night.

    Keep up the good work!! One day at a time.
  • MJ5898
    MJ5898 Posts: 1,549 Member
    Thanks to everyone for all the support and encouragement! I am feeling much more positive about my 1# loss today. We have "snow day" from work today - well really an ice day - so I got up and 7 and rather than going back to sleep, pulled out my "Altus Travel Gym" - one of those bungie cord set ups with handles - and did not exercises for my back and biceps. I did 2 sets of 10 reps each and it really kicked my tail. My arms are like jello now, but in a good way. It felt nice to work up a sweat and increase my pulse from activity. Since my treadmill is DOA, I am going to shoot for marching in place in the house today for at least 10 minutes or use my portable cycler for 15 to try to be move active. I know I have to introduce activity slowly, but I figure any movement is better than being a couch potato.

    Anyway, as I said, I appreciate everyone's assistance as I begin this journey. Have a great day!!!
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,385 Member
    Thanks to everyone for all the support and encouragement! I am feeling much more positive about my 1# loss today. We have "snow day" from work today - well really an ice day - so I got up and 7 and rather than going back to sleep, pulled out my "Altus Travel Gym" - one of those bungie cord set ups with handles - and did not exercises for my back and biceps. I did 2 sets of 10 reps each and it really kicked my tail. My arms are like jello now, but in a good way. It felt nice to work up a sweat and increase my pulse from activity. Since my treadmill is DOA, I am going to shoot for marching in place in the house today for at least 10 minutes or use my portable cycler for 15 to try to be move active. I know I have to introduce activity slowly, but I figure any movement is better than being a couch potato.

    Anyway, as I said, I appreciate everyone's assistance as I begin this journey. Have a great day!!!

    Awesome on moving MJ!! Keep up the good work! Baby steps! What is DOA? I am slow this morning......:-)
  • MJ5898
    MJ5898 Posts: 1,549 Member
    What is DOA? I am slow this morning......:-)
    [/quote]

    Thanks! DOA = dead on arrival. We gave the unit to the inlaws a couple years ago. When they returned it, it no longer ran. Cannot decide whether to pay for a service tech to assess the problem ($200) plus the cost of the repair or try to find a used working unit...
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    MJ, first of all, you're doing great!!!!! A few years ago, I had a really great client who was about the same position you are in now. She started at 360 pounds with diabetes, thyroid issues, high cholesterol, high blood pressure, etc. It took her a year to lose 100 pounds, but at that year mark she was off of all medication. Now, I'm going to tell you the same thing I told her when she first started. You Aren't Eating Enough! Yeah, I was the first person who told her that too. Based on the information you have posted, it appears that your total daily energy expenditure (TDEE) is 2900 calories per day. In my nutrition certifications and my nutrition minor, I've been taught that you shouldn't consume less then 80% of your TDEE. That would be 2320 calories per day for you. Anything below that would possibly be what is commonly referred to as starvation mode (I hate that term!) where the body tries to conserve energy for use later by storing fat and breaking down muscle.

    As for exercise, start slow, like you said in your later post. But know that strength wise you are strong enough to handle heavier weights. I mean, after all, every time you stand up from a seated position you're doing 380 pound squats, so you have to have muscle you may not realize you have. So, don't be afraid to grab the heavy weights. YOU CAN LIFT THEM!!!! They will help you maintain your muscle mass and train your body to burn the fat instead of breaking down that muscle. I understand that the treadmill is DOA. I have one on it's last leg myself. There are a number of other things you can do for cardio if marching in place gets too boring. Leslie Sansone has some great walking videos that you can do in your living room for very little $. Start with the 1 mile ones and only do as much as you feel comfortable with, then add on as you get more cardiovascularly fit.

    Also, remember, you didn't gain all this weight overnight, so you can't expect it to be lost overnight either. This is going to be a lifelong journey to better health, not just a couple of years of weight loss. But YOU CAN DO IT!!!!
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,385 Member
    As for exercise, start slow, like you said in your later post. But know that strength wise you are strong enough to handle heavier weights. I mean, after all, every time you stand up from a seated position you're doing 380 pound squats, so you have to have muscle you may not realize you have. So, don't be afraid to grab the heavy weights. YOU CAN LIFT THEM!!!! They will help you maintain your muscle mass and train your body to burn the fat instead of breaking down that muscle. I understand that the treadmill is DOA. I have one on it's last leg myself. There are a number of other things you can do for cardio if marching in place gets too boring. Leslie Sansone has some great walking videos that you can do in your living room for very little $. Start with the 1 mile ones and only do as much as you feel comfortable with, then add on as you get more cardiovascularly fit.

    Also, remember, you didn't gain all this weight overnight, so you can't expect it to be lost overnight either. This is going to be a lifelong journey to better health, not just a couple of years of weight loss. But YOU CAN DO IT!!!!

    I love Leslie Sansone and I get a good workout even with several modifications because of my knee arthiritis. I have found them cheapest on Ebay. thanks for definition of DOA.......:-)
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