MFP Set goals, how to realistically change them?

Often if you see the 1200 calorie goal it means you've set your weight loss goal to be a bit too aggressive. If you've set it for 2lb/week, switch to 1.5lb/wk. It may take you longer to lose the weight but it'll be easier all around if you're not feeling hungry all the time!

I would leave your activity level as sedentary and log whatever exercise you do, then eat back around 50% of those calories if you're hungry.

All you need to lose weight is the calorie deficit - the exercise is an added bonus & is good for your overall health, but not necessary in the least for losing weight.

I hope that helps a bit

~Lyssa

I wonder if your goals are skewed because of your stats? I'm assuming you entered height, weight, etc and did the guided setup?

What you can do is manually set a number of calories by going to the Goals tab and selecting Custom. Then you can pick a number to try - say 1400 - and aim for that.

Log everything for a month or so and see if anything changes. Make sure you weigh your solids in grams (or ounces if needed) and measure out all your liquids as precisely as possible. When adding a food from the database, make sure what you see in the database matches the label for your food, too!

If you see no changes, give it 2 more weeks, then go down to 1300. Keep going like that and eventually you'll find a deficit that's (hopefully!) manageable.

I would also recommend you drink plenty of water to help keep water retention out of the picture. It won't help with the fat loss but lots of water helps keep everything running smoothly!

Best of luck! You can do this

~Lyssa

AlwaysStellarSarah wrote: »

Thank you!

My next doctors appointment, I will ask for a referral to a nutritionist. In the meantime, I am looking for my food scale. I lost 15lbs when I moved in July, the scale hasn't budged since, so at least I'm maintaining. What I'm going to do is eat the way I have been, but measure and log, find out how many calories I've been consuming to maintain, and adjust from there.

ETA: Yes, I did the guided set up, I'm kind of ashamed to admit this, but here goes nothing! I'm 3'9" and weigh 185lbs. Prepregnancy, I was about 120lbs, when I went to the hospital during labour, I was 210lbs. Got down to 135lbs following Weight Watchers, but after being prescribed antidepressants, ballooned up to 199lbs in a very short time.

Yes, I think you've got it! Figuring out your maintenance will help tremendously. From there, here's what you're looking at for weight loss (I pass this on for reference more than anything else):

1lb/week = 3500 cal deficit/week = -500 cal/day
0.5lb/week = 1750 cal deficit/week = -250 cal/day

You may have to tweak things a little. Keep in mind that, with your stats, you might be able eat under 1200 cal/day without doing any harm, but that's something to discuss with a nutritionist since it can be tough to get all your nutrients in on so few calories.

Also keep in mind that weight loss is not 100% linear. Even when you're at a deficit and sticking with it, the scale may not budge for a little while or even go up and that's OK. Keep tracking, keep at it and the number will go down!

All the best

~Lyssa