Anybody create a deficit mostly through exercise?
Sailor_Moon86
Posts: 48 Member
I'm 5'3.5 135-138 female looking to get down to 125. I run 35-40 miles per week and according to Scoobys calculator, I maintain at 1670. So because I run so much, I usually hit 1670 since I get hungry. Sometimes 1600. Sometimes, last week, I hit 1700-1800 twice. You can see my diary.
Anyway I've been losing about .75 a week on average when I do the math since 11 months ago. But I feel like these past 3 weeks have been kinda slow. I feel like I should be in lower 130s by now. Should I eat less calories?
Oh I also strength train for 40 min 3 X a week so that's about another 300 cals burned, plus about 3500 or so with running
Anyway I've been losing about .75 a week on average when I do the math since 11 months ago. But I feel like these past 3 weeks have been kinda slow. I feel like I should be in lower 130s by now. Should I eat less calories?
Oh I also strength train for 40 min 3 X a week so that's about another 300 cals burned, plus about 3500 or so with running
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Replies
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It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for health0 -
Well I am prepping for a half marathon and I like to runqueenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
And I love to eat. Lol
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Sailor_Moon86 wrote: »
Well I am prepping for a half marathon and I like to runqueenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
And I love to eat. Lol
You quoted me before my edit0 -
queenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for healthqueenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for health
What's the difference between calories not eaten and calories burned through exercise? I easily burn like 3500-4K a week. And don't often eat above maintenance.
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I do. I usually eat above my BMR+NEAT+TEF and use exercise to create my deficit. On a good day I'll get in over 1000 kcal of intentional exercise.0
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muscle weighs more than fat...are you measuring hips, waist, etc?? The scale is not the only measurement of fat loss. I always have a deficit from exercise but, if I "eat" it, I don't lose any weight....0
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Sailor, you're fine. You are eating less than maintenance given how much you run. I checked your diary, you don't eat that much. I eat around the same amount on days I exercise a lot.
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The last 10 pounds are always the hardest. Most people actually need to add calories at the end and maintain the high level of workouts. Try adding 200 calories from lean protein and vegetables.0
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On rest days I eat at 10% deficit of my TDEE. On gym or ride days I know the approximate cal/min burn rate I hit. I then add those burn totals to my TDEE and eat at a 10% deficit of that. I log and weigh all food, over many months I have been able to get a very good idea of average burn rates.
I have found the difference between a calorie not eaten, and a calorie burned is it's much easier to miscalculate how many calories you burn. The calorie labels on food are very accurate. The caloric burn rate varies wildly from person to person.0 -
2fat4knees wrote: »muscle weighs more than fat...are you measuring hips, waist, etc?? The scale is not the only measurement of fat loss. I always have a deficit from exercise but, if I "eat" it, I don't lose any weight....
This is a huge pet peeve of mine and I wish this phrase would die already. Muscle does not weigh more than fat. One pound is one pound whether it is muscle, fat, bricks, or feathers.
Muscle is less dense than fat. It takes up less room. It still weighs the same.0 -
Uh that article pretty much proves my point dear.queenliz99 wrote: »
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KevinHolmes1 wrote: »On rest days I eat at 10% deficit of my TDEE. On gym or ride days I know the approximate cal/min burn rate I hit. I then add those burn totals to my TDEE and eat at a 10% deficit of that. I log and weigh all food, over many months I have been able to get a very good idea of average burn rates.
I have found the difference between a calorie not eaten, and a calorie burned is it's much easier to miscalculate how many calories you burn. The calorie labels on food are very accurate. The caloric burn rate varies wildly from person to person.
Yup. That's why I redo calculations lol. I will multiply each mile by 90 calories- Mfp is far too generous.0 -
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My measurements have gone down. Just want to get to a lighter weight ASAP so I can run faster.2fat4knees wrote: »muscle weighs more than fat...are you measuring hips, waist, etc?? The scale is not the only measurement of fat loss. I always have a deficit from exercise but, if I "eat" it, I don't lose any weight....
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Sailor_Moon86 wrote: »
Uh that article pretty much proves my point dear.queenliz99 wrote: »
The point being calorie intake0 -
I prefer to use resistance training to create a deficit. It does depend on how much of a deficit though. I would never recommend just exercise for a person trying to lose 25-100 pounds. They should do both, reach a deficit by moving more, and eating quality foods while tracking them, once they get used to what they eat they can stop tracking if they like and measure inches to see if they are overdoing it. A lot easier in my opinion and less time involved.. I rarely track anymore I got used to what I was eating, common sense helps a lot.
20-25 mins of jump rope for me burns about 200 calories (rough estimate.)
It's really what fits your lifestyle, for me finding 30 mins to workout either HIT cardio or weight training every other day is pretty easy. A wise person said "it's what you do in the other 24 hours that really matter."
The reality, if you can't sustain the "diet" it's pointless.
The goal has to be a lifestyle change that is possible, feasible and not a choir.. Ask yourself this, will it be easier for you to count calories (eat less) or find extra time to move more? Then, how sustainable is this and how will effect your mood, enjoyment of life, stress. All these things matter. Eating less to me was more miserable when I tried it. I found that I could play with my son outside and get the results I need/want and made our bond stronger, it fit my lifestyle!
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Yes, I create my deficit through exercise.0
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My deficit is created through exercise. I was only gaining at a rate of about 3 lbs per year so I only needed to burn a little more to change that to a deficit.0
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Sailor_Moon86 wrote: »I'm 5'3.5 135-138 female looking to get down to 125. I run 35-40 miles per week and according to Scoobys calculator, I maintain at 1670. So because I run so much, I usually hit 1670 since I get hungry. Sometimes 1600. Sometimes, last week, I hit 1700-1800 twice. You can see my diary.
Anyway I've been losing about .75 a week on average when I do the math since 11 months ago. But I feel like these past 3 weeks have been kinda slow. I feel like I should be in lower 130s by now. Should I eat less calories?
Oh I also strength train for 40 min 3 X a week so that's about another 300 cals burned, plus about 3500 or so with running
I have sedentary maintenance of about 1600 or so (5'3, 125), and because I run a lot and do other exercise I should be able to lose at 1800, so kind of similar.
Of course, lately I haven't been eating 1800, but I keep saying I'm going to make an effort to lose again one of these days. I'd stick with it and see how you do -- .75/week is great and 3 slow weeks isn't enough to worry about, IMO.0 -
lemurcat12 wrote: »Sailor_Moon86 wrote: »I'm 5'3.5 135-138 female looking to get down to 125. I run 35-40 miles per week and according to Scoobys calculator, I maintain at 1670. So because I run so much, I usually hit 1670 since I get hungry. Sometimes 1600. Sometimes, last week, I hit 1700-1800 twice. You can see my diary.
Anyway I've been losing about .75 a week on average when I do the math since 11 months ago. But I feel like these past 3 weeks have been kinda slow. I feel like I should be in lower 130s by now. Should I eat less calories?
Oh I also strength train for 40 min 3 X a week so that's about another 300 cals burned, plus about 3500 or so with running
I have sedentary maintenance of about 1600 or so (5'3, 125), and because I run a lot and do other exercise I should be able to lose at 1800, so kind of similar.
Of course, lately I haven't been eating 1800, but I keep saying I'm going to make an effort to lose again one of these days. I'd stick with it and see how you do -- .75/week is great and 3 slow weeks isn't enough to worry about, IMO.
Yeah 1670 for me is on the "low intensity cardio 3x week" level, just to be safe.
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I think you have a good plan in place. The last 10 are the hardest and can also be the most frustrating because it seems like the scale gets a little bit less consistent in showing progress.
Diary is closed so can't look but as long as you aren't having any free for all days you should be ok.0 -
Sailor_Moon86 wrote: »I'm 5'3.5 135-138 female looking to get down to 125. I run 35-40 miles per week and according to Scoobys calculator, I maintain at 1670. So because I run so much, I usually hit 1670 since I get hungry. Sometimes 1600. Sometimes, last week, I hit 1700-1800 twice. You can see my diary.
Anyway I've been losing about .75 a week on average when I do the math since 11 months ago. But I feel like these past 3 weeks have been kinda slow. I feel like I should be in lower 130s by now. Should I eat less calories?
Oh I also strength train for 40 min 3 X a week so that's about another 300 cals burned, plus about 3500 or so with running
Sure, if you have a *consistent* workout schedule. That's the key.
In hindsight I think that's what I've been doing. I didn't expect to lose more than 2 lbs/week which every calories website told me. But as soon as I strictly followed the cal number given, the loss got into hyper drive. My sport sessions have been consistent for years. If I had eaten the maintenance cal number, I still would have enough deficit to lose 1.25/lbs per week.
For curiosity I pondered about your running vs my tennis. I can't handle 4-mile running (on treadmill) every other weekday and that's only a fraction of what you do.0 -
Sailor_Moon86 wrote: »queenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for healthqueenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for health
What's the difference between calories not eaten and calories burned through exercise? I easily burn like 3500-4K a week. And don't often eat above maintenance.
If you follow TDEE you are eating exercise calories back. Maintenance means NEAT + exercise, so it is dificult to decifer if you are eating sedentary TDEE cals, and exercising and not eating them back, or you are eating TDEE cals, which if that is the case you shouldn't be losing. so eithHorrorGeekLiz wrote: »2fat4knees wrote: »muscle weighs more than fat...are you measuring hips, waist, etc?? The scale is not the only measurement of fat loss. I always have a deficit from exercise but, if I "eat" it, I don't lose any weight....
This is a huge pet peeve of mine and I wish this phrase would die already. Muscle does not weigh more than fat. One pound is one pound whether it is muscle, fat, bricks, or feathers.
Muscle is less dense than fat. It takes up less room. It still weighs the same.
You know what they mean. When someone says muscle weighs more than fat they assume, by volume muscle weighs more than fat. Since it is assumed that it is equal volumes (when comparing two things you should keep something constant, if doing weight, keep volume constant) it does not have to be stated.
Using your way, you and I weight the same because 1 lb of you weighs the same as 1 lb of me, what kind of argument is that?0 -
Sailor_Moon86 wrote: »KevinHolmes1 wrote: »On rest days I eat at 10% deficit of my TDEE. On gym or ride days I know the approximate cal/min burn rate I hit. I then add those burn totals to my TDEE and eat at a 10% deficit of that. I log and weigh all food, over many months I have been able to get a very good idea of average burn rates.
I have found the difference between a calorie not eaten, and a calorie burned is it's much easier to miscalculate how many calories you burn. The calorie labels on food are very accurate. The caloric burn rate varies wildly from person to person.
Yup. That's why I redo calculations lol. I will multiply each mile by 90 calories- Mfp is far too generous.
That isn't how TDEE works, you are following the NEAT method, which is what MFP does for you, except you use your own cals burned calculation.
Do you weigh all solid food and measure liquids?0 -
Because I am a short, 5'2", older, mid 50"s, female. It is difficult for me to be in a calorie deficit without exercise. Without exercise, I maintain at about 1500 calories. On my one rest day a week, I try to eat only 1200 calories, I would hate having to do that everyday to lose.0
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HorrorGeekLiz wrote: »2fat4knees wrote: »muscle weighs more than fat...are you measuring hips, waist, etc?? The scale is not the only measurement of fat loss. I always have a deficit from exercise but, if I "eat" it, I don't lose any weight....
This is a huge pet peeve of mine and I wish this phrase would die already. Muscle does not weigh more than fat. One pound is one pound whether it is muscle, fat, bricks, or feathers.
Muscle is less dense than fat. It takes up less room. It still weighs the same.
People assuming that everyone only has exactly one pound each of fat and muscle is a huge pet peeve of mine.0 -
You're doing fine! The last 10-15 lbs are stubborn... I have 10 lbs to lose now to get to my goal and it is coming off, slowly but surely... I disagree with the statement that exercise is for health... Exercise is ALSO for creating or adding to a deficit... Definitely I don't create my deficit purely through exercise simply because I don't have time to exercise enough to do that, but I know my workouts really help to soften that small margin of error I have now that I'm so close to my goal. 0
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Sailor_Moon86 wrote: »KevinHolmes1 wrote: »On rest days I eat at 10% deficit of my TDEE. On gym or ride days I know the approximate cal/min burn rate I hit. I then add those burn totals to my TDEE and eat at a 10% deficit of that. I log and weigh all food, over many months I have been able to get a very good idea of average burn rates.
I have found the difference between a calorie not eaten, and a calorie burned is it's much easier to miscalculate how many calories you burn. The calorie labels on food are very accurate. The caloric burn rate varies wildly from person to person.
Yup. That's why I redo calculations lol. I will multiply each mile by 90 calories- Mfp is far too generous.
That isn't how TDEE works, you are following the NEAT method, which is what MFP does for you, except you use your own cals burned calculation.
Do you weigh all solid food and measure liquids?
Yup. My tdee is 1670. All I meant was that MFP says I burned 1100 calories running 11 miles and I take it down to 990. Doesn't matter- don't eat those calories back anyway. I'm trying to stick to 1600 to eat below my TDEE plus the added 3500-4K burned calories a week.
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Sailor_Moon86 wrote: »queenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for healthqueenliz99 wrote: »It's easier to eat less food than to exercise more. My years of experience here.
Weight loss is created by a calorie deficit and exercise is for health
What's the difference between calories not eaten and calories burned through exercise? I easily burn like 3500-4K a week. And don't often eat above maintenance.
If you follow TDEE you are eating exercise calories back. Maintenance means NEAT + exercise, so it is dificult to decifer if you are eating sedentary TDEE cals, and exercising and not eating them back, or you are eating TDEE cals, which if that is the case you shouldn't be losing. so eithHorrorGeekLiz wrote: »2fat4knees wrote: »muscle weighs more than fat...are you measuring hips, waist, etc?? The scale is not the only measurement of fat loss. I always have a deficit from exercise but, if I "eat" it, I don't lose any weight....
This is a huge pet peeve of mine and I wish this phrase would die already. Muscle does not weigh more than fat. One pound is one pound whether it is muscle, fat, bricks, or feathers.
Muscle is less dense than fat. It takes up less room. It still weighs the same.
You know what they mean. When someone says muscle weighs more than fat they assume, by volume muscle weighs more than fat. Since it is assumed that it is equal volumes (when comparing two things you should keep something constant, if doing weight, keep volume constant) it does not have to be stated.
Using your way, you and I weight the same because 1 lb of you weighs the same as 1 lb of me, what kind of argument is that?
Oh okay! Yeah so I'm eating below (trying to )TDEE at low intensity cardio 3x a week (which is an underestimate) and not eating back.0
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