Is this enough exercise a week to lose weight?
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NEAT from MFP or an online calculator or fitbit is just an estimate. You will never find the EXACT number, it changes every day. But start eating consistently at a calorie level and see how much weight you lose. If you lose more than anticipated, your NEAT is higher than the estimate. If you lose less, then your NEAT is lower. If you lose around the estimated amount after several months, you have figured out your average NEAT. Isn't that neat!
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dontgiveup2319 wrote: »Ok...I just did the calorie deficit calculator.
To maintain weight is 2,074 calories a day.
Calorie deficit is 1,452 calories a day.
It says 30% aggressive loss?
Then eat your maintenance calories (all of them) and keep working out at the intensity you are now.
Anecdotal evidence alert: I'm just over 200 lbs. I work out 2-5 times per week. I need to eat about 1700-2200 calories a day (based on what I'm doing for exercise) to lose weight at a moderate pace (1-1.5 lbs per week). I eat less on heavy lifting days and more on heavy cardio days.
30% is aggressive loss. I don't know how that 30% is spread out but if I lose 60 lbs quickly, that would def be considered a lot. (For the record, im only hoping to lose about 15 lbs right now).0 -
dontgiveup2319 wrote: »So when you say you don't need exercise to lose weight....the only calories you burn is what your body burns throughout the day by sitting, sleeping, etc...so how do I know what that is? I have fitbit that says it but I don't know how accurate it is.
The only way to really know is to pick a number to eat at - like the 1450 you mentioned earlier - and eat like that for a few weeks. From your weight loss you will be able to figure out your actual daily burn.
It feels like you're making this harder than it needs to be - just pick a number and go. All the calculators out there are just guessing based on broad models - it really doesn't matter what number you start at, because it will almost certainly change anyway.
Choose - go - and good luck! :drinker:0 -
dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You lose weight by eating fewer calories than you burn—period. Exercise for fitness; log to lose weight.
Your Fitbit burn is TDEE (total daily energy expenditure), the calories necessary to maintain your current weight. If you eat less than that, you will lose weight. So learn to log everything you eat & drink accurately & honestly. Logging works.0 -
I'll probably just stick to 1200 a day. I've always ate that much even when I wasn't eating properly. I didn't really lose much weight doing the 1200. But I guess all I can do now is try something different.
Thanks for everything.
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dontgiveup2319 wrote: »Another thing I'm wondering about is that I don't work....so when I'm home all day without moving a whole is that going to keep me from losing weight? I mean I do housework and take care of my pet's and go outside a lot but it's not intense work lol.
I am sure you can move more than people who work desk jobs for 40+ hours a week.
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dontgiveup2319 wrote: »So when you say you don't need exercise to lose weight....the only calories you burn is what your body burns throughout the day by sitting, sleeping, etc...so how do I know what that is? I have fitbit that says it but I don't know how accurate it is.
Use this calculator;
bmi-calculator.net/bmr-calculator/0 -
Since I don't work and just started going to the gym....do I put sedentary or do I put what I'm working out a week for the bmr?0
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dontgiveup2319 wrote: »Since I don't work and just started going to the gym....do I put sedentary or do I put what I'm working out a week for the bmr?
You don't factor exercising into your activity level. Whether you set it at sedentary or not would depend on your day. Do you spend most of it on a couch and/or in front of a computer or do you move around the house a lot? If the former, sedentary. If the latter, maybe the next level up.0 -
dontgiveup2319 wrote: »Since I don't work and just started going to the gym....do I put sedentary or do I put what I'm working out a week for the bmr?
Have you read the Sexypants post? It's full of good "how-to" information: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Choose an activity level, and set your goal to .5 lb. per week for every 25 lbs. you're overweight: http://www.myfitnesspal.com/account/change_goals_guided
Then log your exercise separately. Activity level is everything but workouts, including work, commuting, housework, yardwork, and child care.
The key to weight loss is learning to log everything you eat & drink accurately & honestly. Logging works.0 -
dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You don't need one
Fitbit will monitor activity level
Fit bits are never anywhere near as accurate as chest strap HRMs. Polar is the way to go.0 -
dontgiveup2319 wrote: »So it's only how many calories you eat? I don't understand how you can eat whatever you want and never exercise and lose weight?
You cant "eat whatever you want" theres still bad and empty calories. eating at a deficit (less than usual/less than needed to maintain your current weight) is how you lose fat.
if you eat nothing but fat... well, its not likely that youll lose much of it, is it?0 -
dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You don't need one
Fitbit will monitor activity level
Fit bits are never anywhere near as accurate as chest strap HRMs. Polar is the way to go.
HRMs have a very limited range of activities where they approach accurate caloric estimates ... Zumba is not one of those activities.0 -
brianpperkins wrote: »dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You don't need one
Fitbit will monitor activity level
Fit bits are never anywhere near as accurate as chest strap HRMs. Polar is the way to go.
HRMs have a very limited range of activities where they approach accurate caloric estimates ... Zumba is not one of those activities.
How do you figure? chest strap heart rate monitors literally monitor your heart rate no matter what activity, heart rate/time of activity = calorie burn.
Mine is accurate for zumba, weight lifting, weight classes, hiking, even swimming.0 -
brianpperkins wrote: »dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You don't need one
Fitbit will monitor activity level
Fit bits are never anywhere near as accurate as chest strap HRMs. Polar is the way to go.
HRMs have a very limited range of activities where they approach accurate caloric estimates ... Zumba is not one of those activities.
How do you figure? chest strap heart rate monitors literally monitor your heart rate no matter what activity, heart rate/time of activity = calorie burn.
Mine is accurate for zumba, weight lifting, weight classes, hiking, even swimming.
No it isn't. The science behind how calories are estimated from HR data doesn't support accurate estimation from intervals, low intensity activity, anaerobic activity, etc.
HR/Time of activity does not equal calorie burn. If that were the case then watching scary movies would be as effective as running and cycling.0 -
I agree Polar is the way to go. I started out with a basic Polar ft4 and wore it to Zumba for years. Now I use the Polar m400 and you can use it for ANYTHING as well.0
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brianpperkins wrote: »dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You don't need one
Fitbit will monitor activity level
Fit bits are never anywhere near as accurate as chest strap HRMs. Polar is the way to go.
HRMs have a very limited range of activities where they approach accurate caloric estimates ... Zumba is not one of those activities.
How do you figure? chest strap heart rate monitors literally monitor your heart rate no matter what activity, heart rate/time of activity = calorie burn.
Mine is accurate for zumba, weight lifting, weight classes, hiking, even swimming.
The algorithm used in HRM's is specifically meant for steady rate cardio.
The signals between the chest strap and the HRM in water can be blocked fairly easily.
Say if you put your HRM with the strap on a roller coaster ride which really got you an adrenaline rush... does that mean you're burning lots of calories because your heart rate is elevated?
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mandy4matt1996 wrote: »I agree Polar is the way to go. I started out with a basic Polar ft4 and wore it to Zumba for years. Now I use the Polar m400 and you can use it for ANYTHING as well.
You can use it for anything ... it won't be accurate for caloric estimates ... but you can use it.0 -
It sounds like no matter what we use it won't be exactly correct lol.0
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dontgiveup2319 wrote: »It sounds like no matter what we use it won't be exactly correct lol.
correct. Neither will calories in.
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Is a guessing game
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dontgiveup2319 wrote: »It sounds like no matter what we use it won't be exactly correct lol.
Exactly. HRMs can approach accuracy only during steady state cardio ... it is the only situation where the formulas they use apply. They use HR as a proxy for effort using known relationships for certain, steady aerobic activities ... running, rowing, cycling. That relationship does not exist for anaerobic activity. Intervals result in skewed calculations ... HR remains elevated long after the effort level drops so the relationship the device looks for (HR/effort) isn't there.0 -
If you have your FitBit account linked here you needn't worry about your activity setting here. You can just set it to sedentary and it'll give you an adjustment for any days you earn more. For round the clock activity monitoring a tracker will serve you much better than an HRM which is better for stand alone workouts where your heart rate is consistently elevated.0
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dontgiveup2319 wrote: »It sounds like no matter what we use it won't be exactly correct lol.
That's right. So you choose the most accurate options that you can (for tracking both calories burned and calories eaten) and you adjust based on your real world results. Not losing like you want after a few weeks? Something's off so you adjust your calories downward and see what happens. Losing weight faster than you expect? Well, something's off in the opposite direction so you can eat a little more. It can be hard when you're getting started, but within a couple of weeks you should get enough information to figure out how you fit into the general equations.
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WaterBunnie wrote: »If you have your FitBit account linked here you needn't worry about your activity setting here. You can just set it to sedentary and it'll give you an adjustment for any days you earn more. For round the clock activity monitoring a tracker will serve you much better than an HRM which is better for stand alone workouts where your heart rate is consistently elevated.
I can't get my fitbit to sync. It says it's already connected with mfp but I don't see it anywhere?0 -
dontgiveup2319 wrote: »Is a guessing game
Not so much 'guessing' as 'trial and error' until you find your sweet spot. Then, a few weeks or months into your progress, the sweet spot will move, and you adjust. It really is easier than it sounds.0 -
dontgiveup2319 wrote: »I can't get my fitbit to sync. It says it's already connected with mfp but I don't see it anywhere?
Connect your accounts at http://www.myfitnesspal.com/fitbit
Set your goal to .5 lb. for every 25 lbs. you're overweight: http://www.myfitnesspal.com/account/change_goals_guided
Enable negative calorie adjustments: http://www.myfitnesspal.com/account/diary_settings
Ignore your Fitbit calorie goal and follow MFP's, eating back your adjustments. No need to log any step-based activity—your Fitbit is tracking it for you. Log non-step exercise (like swimming or biking) either in Fitbit or in MFP—never both. Exercise logged in MFP overwrites your Fitbit burn during that time.
You can learn more in the Fitbit Users group: http://community.myfitnesspal.com/en/group/1290-fitbit-users0 -
tincanonastring wrote: »dontgiveup2319 wrote: »When I first started which was a year and a half ago I worked out 8,11 hours a week almost everyday and my diet was eating veggies, fruit, meat, nuts and some eggs. I ate a lot of fish and chicken and ate 3-6 meals a day....I'm a working progress as I'm trying to get back to that again. It's hard when you're not hungry.
I don't think I counted carbs though. By doing this I lost 21 lbs in a month. I also drank about a gallon of water a day. I guess I could workout more than what I do. I don't work so I'm home doing nothing most of the day.
You don't need to cut/count carbs. You don't need to exercise 8-11 hours a week. You don't need to eat clean. None of those things are necessary for weight loss. Do them if they make you happy, but don't think that you must do those things to lose weight. It's just not the case.
THIS! And, calories are energy. If you consume more than your body needs, you put on weight. If you use up more than you consume, you lose weight. Exercise & 'clean' eating is beneficial for your health not weight loss.
And don't ever be sorry for asking questions! Why would we have forums like this? 0 -
dontgiveup2319 wrote: »So it's only how many calories you eat? I don't understand how you can eat whatever you want and never exercise and lose weight?
You cant "eat whatever you want" theres still bad and empty calories. eating at a deficit (less than usual/less than needed to maintain your current weight) is how you lose fat.
if you eat nothing but fat... well, its not likely that youll lose much of it, is it?
Actually if you eat at a calorie deficit you CAN eat anything you want. Will it be healthy weight loss? Probably not but you can lose weight eating crap.
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