First of all, welcome to the EM2WL forum! Yes, there is a more sustainable way to lose fat and stay there.
Second, adding strength training to your workout goes a long way to increase your metabolism (burning more calories) and to avoid the skinny fat look.

Do you have a desk job, how active are you out of the spin classes twice a week? Seems to me that you may be more active than lightly active therefore you should be eating more than 1400. It is important to chose the right activity level. You mentioned using a fitbit. Is it adding the spin calories?

Have you checked out the EM2WL less starting guide? http://training.eatmore2weighless.com/get-your-quick-start-guide/?utm_source=mfp&utm_medium=DM&utm_campaign=quick start

Here is the link for the free EM2WL starter strength training workout: http://training.eatmore2weighless.com/get-your-free-workout/?utm_source=mfp&utm_medium=DM&utm_campaign=quick start

I'm guessing on the Just TDEE spreadsheet you were accurate with planned exercise of spin class.
Just remember if it's 45-60 min 2 x weekly, that's 2 x 53 min average - not a huge difference, but still, keep that math in mind if you add more.

Also, confirm the daily activity, guessing you selected none of the options, perhaps no kids or dog walking or similar.
I guess if you basically come home and are studying or reading/TV/games/ect - then that indeed will be true on average.

And that 1.4 x BMR is between levels as comments above are saying on the rough 5 level TDEE chart - but that is Lightly Active for the newer study that like MFP uses.

And actually, if you are pretty sedentary with no walking to bus/subway/ect - you indeed could be that low easily. I see it all the time on my own Fitbit stats if no exercise.

But, as much as that spreadsheet is there to help hone in on best estimate TDEE - your Fitbit with some corrections will be better.

What model is it?
Have you confirm it seems to see steps accurately for you - like no big amount of steps when you know you didn't do any - or no low numbers when you know you were moving?
Have you ever confirmed it sees normal daily pace distance walked correctly?

Hi,

You seem to be at a pretty healthy weight. What about a body recomp? If you can lift some weights you could get rid of that "skinny fat" look that was there before and will be there when you get to 8 stone again.

Recomping is more changing your body shape through nutrition and lifting. Muscle is smaller than fat so you could weigh the same while being smaller. Try working up to tdee and incorporating weight lifting. You may be very happy with the changes, but after 2-3 months you could cut some calories to lose some more fat. This is what I would do if I was in your situation.

For comparison - today is my typical big sedentary day - less than 4000 steps, or just barely.
MFP is set to Sedentary (which is 1.25 x BMR, not the 1.2 the TDEE chart uses).
I get a Fitbit calorie adjustment of usually about 100-200 still.

So the Charge but not Charge HR, right?

So you'll need to log those spin classes on Fitbit (MFP database has no intensity options, Fitbit does, so better estimate) since spin is NOT step-based exercise.
ONLY count the time of the actual spin workout, not the easy 5 min warmup, not the 5 min easy cooldown, not the 10 min stretching afterwards - if they do all those things. So you could be in there 60 min, but only have 40 min of Spin perhaps to actually log.

Once that is logged, start paying attention to the Fitbit emailed weekly reports.
Neither the rough 5 level TDEE chart nor the infinite level spreadsheet with you picking the level will give as good an estimate as the Fitbit corrected with manually logged Spin class or other required workouts.

You can go back some weeks right now before you have done the Spin class and look at your average weekly burn. Divide by 7 - there's your average weekly TDEE pre-exercise.

Now go start to log a Spin class in Fitbit as Workout Record - and pick whatever intensity it is for time, and see what the calorie burn is for it. You can delete it now, just needed to know the calorie amount.

Take that x 2 and add to that average weekly burn from Fitbit.
Divide by 7 - there's your average weekly TDEE with exercise.

Base your math on that.

Once you get some weeks with the spin class logged and weekly burned contains it - just start tracking like prior 3 week average weekly burn. Make the next weeks goal based on that.
That was as seasons change or activity level does - you'll see the change in TDEE.

You will have to unsync your Fitbit from MFP for this to work. Or do a different method.

If you start doing some strength training - that too will need to be logged in Fitbit.
Let me know what type you might do based on what is at gym, and I'll let you know what Fitbit calls that in their database.
But please just don't go for 2 lb weights for curls and tricep kickbacks - you can make better use of your time if indeed limited as it seems.

And if that higher TDEE that Fitbit already reports seems scary high - then don't do the spin classes - spend the time strength training to obtain what is mentioned above by others - transforming body while you lose fat.
If the weight is still a tad high, take the 10% deficit and be accurate on weighing food for logging.
And yes, 124 lbs at 5' is a tad high if not that muscular - so you indeed have some to lose while transforming.

When you start out strength training you are in unique position to gain some muscle while losing fat at same time - especially if not that strong.
That can't happen later if done in wrong order. So do indeed lift early with deficit if needed.
An extra 2 lbs of muscle may increase your base metabolism by 12 calories a day - but the increased burn because of repair and building and you moving more will out-shadow that greatly.

Keep in mind that your weight is just that, a weight, a number, a scale reading. As long as you are healthy and feeling good about it, there's no rule saying that you should weigh more or less. It does not define you.

I do not think that 1757 is too high for TDEE, unless you are very sedentary and do not workout. Yes, you can increase your calories slowly by adding extra 100 cals/day each week until you reach your goal. Meanwhile pay attention to how you feel and even journal if you can. If you workout more, you need to eat more, that's for sure.

The spin calorie count Fitbit is giving you seems close to it, specially if you are pushing it. But overtime your body will adjust to that activity and become more efficient, therefore burning less.

2/3 times a week for strength training is great! You can keep some spin, specially if you really like it. When I was using my Fitbit I used to wear it on my ankle or shoelaces to get a close step and activity count. I did compare it to my heart rate monitor and the reading was pretty close. I never worried about counting every single calorie, it would just overwhelm and stress me out while not improving my results. I like eating and can't stand being "hanged". That said, I love how ST changed my body composition and proportions.

@sharleni we use to say on EM2WL that cardio is for fun and lifting weights to transform. If spin is what you love and makes you happier, do it! For optimal changes, add ST to your routine. Focus is adding/changing things that you can see yourself doing in the long run, because those are the ones that will help you reach your goals and stay there. Upping your calories will give you more energy through your workouts and throughout the day. Go slow, take your time, but keep doing it and have patience. 1400 cals is too little, young kids need more than that.

With so much information, it can get overwhelming and confusing, but there's no need to go to extremes.

@sharleni if you love spin, then do it. Exercise should be for you and for your enjoyment. Just keep in mind with Cardio like that, it means your burn is higher, therefore if anything, on Spin class days, your cals should be higher:)

Raynn1 wrote: »

heybales wrote: »

And yes, 124 lbs at 5' is a tad high if not that muscular - so you indeed have some to lose while transforming.

Please dont go telling people their weight is a tad high. You have no idea what this person looks like, how much muscle they may have or what their mental state is. You saying off the cuff comments like that to someone you have never met just might be the start of a tailspin back into low cal dieting which is something we are trying to show people they dont need. Please keep your rude comments to yourself.

I must agree that being more sensitive goes a long way. I am sure I would be considered "a tad high" by charts, even though I weigh more than I did at my late teen years while my measurements are smaller. The whole idea is to decrease fat, not just the number on the scale. Anyone could lose a limb and instantly weigh less. And yes, certain comments, even when they mean no harm, could be harmful, just as Raynn said.

heybales wrote: »

Raynn1 wrote: »

heybales wrote: »

And yes, 124 lbs at 5' is a tad high if not that muscular - so you indeed have some to lose while transforming.

Please dont go telling people their weight is a tad high. You have no idea what this person looks like, how much muscle they may have or what their mental state is. You saying off the cuff comments like that to someone you have never met just might be the start of a tailspin back into low cal dieting which is something we are trying to show people they dont need. Please keep your rude comments to yourself.

Sorry to offend you so badly.

I wasn't sure if other posters caught the straight 5' height aspect, and merely going by charts of often considered healthy weights - not BMI.

I think I made clear in context that it may not matter either depending on makeup - but that makeup was already described as fat where not desired.
Considering how low BMR is for that height/weight, there has been no extreme diet eating either from description given - it's just not up to where it could be.

So merely agreeing with Sharleni that if there was fat weight she wanted to still lose - that's not unrealistic.

Please reread my comments in context and not be pulled emotionally to just one sentence.

You did not offend me.
You mearly show no tact when dealing with people in general. There are far more better ways for you to say what you would like to say without confusing people with your pages and pages of jargon.

@sharleni
As Tereza and myself have said before, if you enjoy spin classes, then keep them in your routine. You don't want to be doing anything that you dont enjoy, otherwise, whats the point:)


Raynn1
EM2WL Ambassador & Moderator

@sharleni how's everything going with you? I have been wondering how things are going, write us an update when you have a chance.

Tereza
Team EM2WL