Upping my diet to 1500Cal
Replies
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Do you have a heart rate monitor? Thats really the only way to get a more accurate calculation of how many calories you burn in your exercise. But, if you do up to 1500, I guess you wouldnt really have to worry about it since you wouldnt be tracking anyways. I say go for upping the cals, if you are having trouble losing weight now anyways - Try it out for 2 weeks or so and just see what happens. Maybe push yourself a little harder when you exercise, like add 10 more minutes per workout? Also be sure to be as accurate as you can with your calorie intake. I wish you luck!
Also, I have a question, I see SO many times on these forums "eating at 1200 is starvation mode blabla eat more" and now I see many people saying "If you werent losing at 1200, why would you at 1500" Whats up with that?0 -
Vixtris, many people can live on 1200cal, but for most average sized women it is the lowest intake while still maintaining good bodily function. Hence the basic reaction.
With regards to this particular thread;
A few people have misread the information.
The OP was eating at 1200 as per MFP and eating back calories; the friend gave her a TDEE type calorie goal of 1500, that included her exercise burn.
The friends calculation includes a 300cal exercise burn every day. This may be too high for her particular expenditure, but is a valid and reasonable way for it to look like she is eating more, when in actuality she is just counting CICO differently.
Hope that helps
Cheers, h.0 -
^ This person, this person I like
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Also I think people were forgetting that if you eat too little for your body, your body can go into starvation mode. When it does that, it holds on to every calorie you get and you stop losing weigh.
I think uping your calories to 1500 and not eating back your exercise calories is a good idea. Good luck!0 -
According to the bible of MFP Starvation mode does not exsist.
And to be fair it doesn't exist in the way most people perceive it.
My understanding is what we call "Starvation mode" is just metabolic slow down. Which hinders weight loss but happens over a fair period of time and is what usually happens when people go on starvation diets. (It's why they gain the weight back so quickly afterwards)0 -
Haven't read through thread BUT, some problems I saw with your log:
Eggs - Scrambled (whole egg), 97 g -- no. Weigh or just log how many eggs you used and then log the oil/butter. This entry coudl easily be off... are you weighing it cooked? Raw?
Beef Sausage - Local Butcher, 97 g -- this seems super generic. Did you match up the calories and macros to the info on your meat?
Continental - Cucumber Raw, 90 g -- calories on this are wrong. USDA entry for cucumber yields almost 20 cals, not 7. And your mushrooms are also off a few cals.
My Cellery - Cellery, 60 g
Didn't look at all the others, only food I've eaten before. So other entries could be off. Cross-check with USDA. This is why I created my own private database, I can always know that something is accurate without having to double check every time.
And yesterday you ate lots of KFC. So you easily could have been over by hundreds of cals, plus you were already way over your normal goal. This has happened many times. Also quick add calories (I do this sometimes too, but I know that it's either a blind guess or I am writing cals from a package). You have logged like 500 on some days too. This makes me think you didn't log everything.0 -
Haven't read through thread BUT, some problems I saw with your log:
Eggs - Scrambled (whole egg), 97 g -- no. Weigh or just log how many eggs you used and then log the oil/butter. This entry coudl easily be off... are you weighing it cooked? Raw?
Beef Sausage - Local Butcher, 97 g -- this seems super generic. Did you match up the calories and macros to the info on your meat?
Continental - Cucumber Raw, 90 g -- calories on this are wrong. USDA entry for cucumber yields almost 20 cals, not 7. And your mushrooms are also off a few cals.
My Cellery - Cellery, 60 g
Didn't look at all the others, only food I've eaten before. So other entries could be off. Cross-check with USDA. This is why I created my own private database, I can always know that something is accurate without having to double check every time.
And yesterday you ate lots of KFC. So you easily could have been over by hundreds of cals, plus you were already way over your normal goal. This has happened many times. Also quick add calories (I do this sometimes too, but I know that it's either a blind guess or I am writing cals from a package). You have logged like 500 on some days too. This makes me think you didn't log everything.
Eggs - Weighed raw and scrambled without butter, oils etc.
Sausage - Bought from a butcher shop by my housemate for me so no clue about any of it
Fruits & Veg I have used USDA a few times but not every time. - That being said I also doubt that a few extra calories of veg will kill my weight loss haha.
I have started my own data base with some things, I plan to keep adding to it
Yes I ate KFC, it happens, it is life so I will give that on that day I was probably far more over. But that happens and that does not happen every day
I haven't missed a log since I went away and I think that was the only one I missed for several weeks before that. I usually put a note in there saying I was traveling. I don't tend to log when I travel because I am out of reception zones and really could not care less about calories when I am in the middle of woop woop that being said I don't eat junk either when I am traveling. It's usually fruit and cheese. I was on the train that weekend and just had some cheese, fruit, and pasta that they served for dinner.
But disregarding all that, this is not what the thread was even supposed to be about.
I have upped to 1500, no longer eating back exercise calories and now after speaking to my friend's girlfriend who is a healthy food chef person and seriously the skinniest and fittest person I know I am now going to be trying some new things anyway. (Like dying from eating all the food she has recommended.)
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Haven't read through thread BUT, some problems I saw with your log:
Eggs - Scrambled (whole egg), 97 g -- no. Weigh or just log how many eggs you used and then log the oil/butter. This entry coudl easily be off... are you weighing it cooked? Raw?
Beef Sausage - Local Butcher, 97 g -- this seems super generic. Did you match up the calories and macros to the info on your meat?
Continental - Cucumber Raw, 90 g -- calories on this are wrong. USDA entry for cucumber yields almost 20 cals, not 7. And your mushrooms are also off a few cals.
My Cellery - Cellery, 60 g
Didn't look at all the others, only food I've eaten before. So other entries could be off. Cross-check with USDA. This is why I created my own private database, I can always know that something is accurate without having to double check every time.
And yesterday you ate lots of KFC. So you easily could have been over by hundreds of cals, plus you were already way over your normal goal. This has happened many times. Also quick add calories (I do this sometimes too, but I know that it's either a blind guess or I am writing cals from a package). You have logged like 500 on some days too. This makes me think you didn't log everything.
Eggs - Weighed raw and scrambled without butter, oils etc.
Sausage - Bought from a butcher shop by my housemate for me so no clue about any of it
Fruits & Veg I have used USDA a few times but not every time. - That being said I also doubt that a few extra calories of veg will kill my weight loss haha.
I have started my own data base with some things, I plan to keep adding to it
Yes I ate KFC, it happens, it is life so I will give that on that day I was probably far more over. But that happens and that does not happen every day
I haven't missed a log since I went away and I think that was the only one I missed for several weeks before that. I usually put a note in there saying I was traveling. I don't tend to log when I travel because I am out of reception zones and really could not care less about calories when I am in the middle of woop woop that being said I don't eat junk either when I am traveling. It's usually fruit and cheese. I was on the train that weekend and just had some cheese, fruit, and pasta that they served for dinner.
But disregarding all that, this is not what the thread was even supposed to be about.
I have upped to 1500, no longer eating back exercise calories and now after speaking to my friend's girlfriend who is a healthy food chef person and seriously the skinniest and fittest person I know I am now going to be trying some new things anyway. (Like dying from eating all the food she has recommended.)
I just pointed these things out because it could still be logging errors resulting in slower losses. I recently went over my first 2 months of logging here nad totally forgot how horrible my logging was! Not just because I didn't even MEASURE, but I also didn't use appropriate entries.
Eggs: Just to clarify though, is the entry your own or from the database? If it's generic then either make your own or just use appropriate size eggs. I make omelets, sometimes fried, sometimes hardboiled, scrambled, etc. and I always just use the same entry for large eggs and adjust the weight accordingly.
sausage: Any info at all? Like the cut of meat that was used? Otherwise for now its' fine to use a close approximation, but it might be off.
Re: vegs just double check the higher cal ones then. But it was more to point out that the entries could be wrong, since a lot of them look like generic stuff instead of USDA-type entries.
KFC is fine. BUt definitely if going over happens a lot (which I saw a handful of times) it definitely will slow weight loss, so if that's a consistent pattern then that could be why you didn't see desired losses at 1200. Also something I didn't mention , but KFC will be lots of sodium. Do you often eat high sodium? That will mask scale losses!
I mentioned all this because earlier in the thread there was discussion about you not seeing results at 1200 and expecting results at 1500 (or deciding to go up to 1500 to see if that helps), and so I thought I'd just browse your diary to see if there were any clues behind not seeing desired results at 1200. However I'm all for eating the most you can while dieting. I do think that it could be possible to have slow losses at a low cal number just by virtue of it somehow effing with your TDEE (moving around less, sleeping/laying about more, putting in less effort at the gym, etc). I've had other people discuss with me (on another forum, probably here too) that upping their cals helped them lose despite not changing anything else. Are you increasing 1500 as your net or TDEE?0 -
I didn't see this mentioned before, but there are other aspects of health to consider when trying to lose weight rather than simply caloric intake/output. Hormonal levels can play a HUGE role in how you gain or lose weight. For example, PCOS is a super common reason that women can have difficuly losing weight. If you're still not seeing results you might consider a trip to a doctor or naturopath to have your hormone levels tested. It's not something to be alarmed about, but it could potentially be an important piece of the puzzle.0
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Honestly, I think I'll trust my doctor when they say it is true.
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Yuppers, just re-checked with a nurse about starvation mode and she said it is a real thing that happens. If you eat too little calories, your body holds onto the calories by slowing down the metabolism. She said there is two ways to get around it. Higher your calorie intake, or eat small meals every two hours (but when you do that you have to drink lots of water, because there is a risk of kidney damage.)0
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I didn't see this mentioned before, but there are other aspects of health to consider when trying to lose weight rather than simply caloric intake/output. Hormonal levels can play a HUGE role in how you gain or lose weight. For example, PCOS is a super common reason that women can have difficuly losing weight. If you're still not seeing results you might consider a trip to a doctor or naturopath to have your hormone levels tested. It's not something to be alarmed about, but it could potentially be an important piece of the puzzle.
Yeah, booked in for a doctor's appointment because I want to get that checked out.Yuppers, just re-checked with a nurse about starvation mode and she said it is a real thing that happens. If you eat too little calories, your body holds onto the calories by slowing down the metabolism. She said there is two ways to get around it. Higher your calorie intake, or eat small meals every two hours (but when you do that you have to drink lots of water, because there is a risk of kidney damage.)
I saw that all earlier and I was going to comment about it being called a myth. While I prefer the term "Metabolic slow down" it is all the same thing. Your body clings to what ever it can. It's why starvation diets lead to the people gaining the weight back when they return to eating normal.
Oh and update. Due to shark week I can not say whether or not I have lost weight these last seven days eating around 1500 but I can say I lost three cm off of my natural waist and one cm on my hips.
I am going to start measuring my fattest point as well to see what progress is being made there (because I am hour glass my natural waist is narrower than my lower waist... I have a high natural waist lol)0 -
I didn't see this mentioned before, but there are other aspects of health to consider when trying to lose weight rather than simply caloric intake/output. Hormonal levels can play a HUGE role in how you gain or lose weight. For example, PCOS is a super common reason that women can have difficuly losing weight. If you're still not seeing results you might consider a trip to a doctor or naturopath to have your hormone levels tested. It's not something to be alarmed about, but it could potentially be an important piece of the puzzle.
Yeah, booked in for a doctor's appointment because I want to get that checked out.Yuppers, just re-checked with a nurse about starvation mode and she said it is a real thing that happens. If you eat too little calories, your body holds onto the calories by slowing down the metabolism. She said there is two ways to get around it. Higher your calorie intake, or eat small meals every two hours (but when you do that you have to drink lots of water, because there is a risk of kidney damage.)
I saw that all earlier and I was going to comment about it being called a myth. While I prefer the term "Metabolic slow down" it is all the same thing. Your body clings to what ever it can. It's why starvation diets lead to the people gaining the weight back when they return to eating normal.
Ok this isn't exactly right. During the studies that found that metabolic slowdown occurred this was over a long period of time and the subjects were pretty emaciated by the time it happened. It won't happen to a 200lb person eating 1200 calories for a few weeks. Secondly the study found that metabolism slowed by 40%, some of which would be accounted for by the lower weight and subsequent lower TDEE: a 130lb man burns less calories (i.e. has a 'slower metabolism') than a 180lb man. The 40% would cause weight loss to slow, but you don't stop losing weight or gain weight like people seem to think. You need energy to gain or maintain weight, and your body can't make fat out of nothing. Eh, it's late and my brain is a bit muddled, if someone can explain this better than me please do, haha.
Oh, also, the main reason people put the weight back on when they return to eating normal is because... they returned to eating normal. Normal being too many calories, which is what made them overweight in the first place. The problem with these diets is people see them as a 'quick fix', and don't learn the portion control and lifestyle habits needed to maintain results long-term.0 -
^
I did not say it makes you gain weight but it certainly slows down weight loss to a crawl.
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