Should I increase activity level or lower weight loss goal?
ChristianCabrera
Posts: 9 Member
Currently I'm around 188, down from 257. Currently my suggest calorie intake is 1800 with my activity level on sedentary. I work in Retail 5 days a week for about 5 hours each shift, wasn't sure if that would be considered lightly active. Anyway, I'm still finding my self to be hungry throughout the day and I'm eating decent sized meals. Any suggestions would help!
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Replies
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How quickly are you currently shedding weight?
What is your typical macro breakdown?0 -
Retail 5 days a week isn't sedentary. Either lightly active or active.0
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I second the 'how quickly are you losing?' question. And what is your goal set at? You're a 20yo male, you can probably eat quite a bit more than that and still lose. With what you have left to lose, I'd switch to a half a pound a week loss rate.0
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juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.0 -
So roughly between 1.25-1.5 pounds per week.
Two thoughts: add 250 cals on days you feel you need it. And increase your protein. Protein can help you stay fuller for longer, and the extra calories as a hunger-buffer will slow your rate by 1/2 pound per week if you use them every day.0 -
ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
That is absurdly fast, you need to absolutely be eating more than you are currently, by a lot...
A good benchmark is that you should shoot for a max of 1% loss of body weight per week. You're losing at a rate of 8 lbs per week. That's about 4%. Not good...0 -
Stop right there! 15-20% protein is way too low. Flip flop your fat and protein, lower the carbs a bit and watch the weight fall off. I'm set at 40 carb 40 protein 20 fat and it works great.ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
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In addition to increasing protein, food high in fiber help you stay fuller longer and curb appetite.
I'm happily obsessed with exercise, so I always encourage people to try new things and to look for activities that really drive you and keep you enjoying it. Researching High-Intensity-Interval-Training (HIIT) workouts might be for you to try, due to the nature of those exercises the short intense bursts of exercise can give amazing benefits.0 -
I think it makes sense to set activity level based on results, not feeling hungry!
If you have set MFP to lose 1 pound per week, for example, and that is what you are losing, then your activity level is correct. If you are losing faster than you want, then it is too low and you should bump it up. If you are losing more slowly than you want, it's too high. Remember that MFP bases its calculations on a typical BMR for someone of your height, weight, and age, and that "sedentary," "lightly active," etc. are broad categories. I found that I need about 150 calories per day less than MFP thinks I do.
All that presumes that you're logging food and exercise accurately. There can be a lot of room for error there.
But in any case, most people who lose weight are hungry a lot, especially at first. After my first three weeks, the hunger pangs died down.0 -
muscleandbeard wrote: »
Stop right there! 15-20% protein is way too low. Flip flop your fat and protein, lower the carbs a bit and watch the weight fall off. I'm set at 40 carb 40 protein 20 fat and it works great.ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
The weight is already falling off, and way too fast, OP needs to eat more, not just rearrange macros0 -
12 pounds in a little over 2 months is not 'absurdly fast'.ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
That is absurdly fast, you need to absolutely be eating more than you are currently, by a lot...
A good benchmark is that you should shoot for a max of 1% loss of body weight per week. You're losing at a rate of 8 lbs per week. That's about 4%. Not good...
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ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
That is absurdly fast, you need to absolutely be eating more than you are currently, by a lot...
A good benchmark is that you should shoot for a max of 1% loss of body weight per week. You're losing at a rate of 8 lbs per week. That's about 4%. Not good...
I think you made an error. It has been about 9 weeks since Nov 11. OP lost 12 pounds in that time period. That is between 1 and 1.3 pounds per week.0 -
ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
That is absurdly fast, you need to absolutely be eating more than you are currently, by a lot...
A good benchmark is that you should shoot for a max of 1% loss of body weight per week. You're losing at a rate of 8 lbs per week. That's about 4%. Not good...
no its not. youre looking at about 1.5 pounds a week.which is not 'absurdly fast'.0 -
Wow, thanks for all the replies guys! So I'll definitely start by trying to increase my protein and fiber. If that doesn't worry I'll just up my calorie intake.0
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Yes yes, I messed up lol...0
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ChristianCabrera wrote: »juggernaut1974 wrote: »How quickly are you currently shedding weight?
What is your typical macro breakdown?
Lost 12 pounds since November 11th, but haven't really tracked the week to week. As far as macros go I've only been using it site for a week, after a long hiatus. But typically 40-50% Carbs, 30-40% Fat, and usually 15%-20% for the Protein.
You should bump the protein up particularly as you're cutting weight. Also, working retail is hardly sedentary...I'd bump up my activity level as well. Hell, I'm a desk jockey and I'm still light active.
That said, I wonder how accurate your logging is and my guess would be that you're actually eating more than 1,800 calories if you're losing about 1 - 1.5 Lbs per week. I started out on 1,800 years ago and I'm an accountant so was petty anal about accuracy...I was losing at a very rapid rate which is when I decided I wasn't sedentary despite my desk job...and I was right.0 -
Reduce carbs, reduce the hunger
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