INTERMITTENT FASTING - A LIFESTYLE MAKEOVER
Replies
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The_Original_Beauty wrote: »ChristinaOne21 wrote: »
This is the formula that MFP has put up for me after putting in my weight and height.
SW: 103.40 kg - 227.95 lbs
Height: 173 – 5.7 ft
GW: 70kgs - 154.32 lbs
Daily Goal 1200 kcal
Carbs 90 g
Protein 120 g
Fat 40 g
Sodium 2,300 mg
Sugar 45g
Christina
For your height and weight that is not enough calories!!! 1200 is too little. Your BMR is 1800 calories. I'm not sure how you have come to the number of 1200?
@Original_Beauty Did you plug her numbers into MFP?
I'm pretty sure MFP could have easily given her 1200 without her having to change her calories manually. Keep in mind when you work with kilos you get a 1100 calorie deficit for picking the 1 kg option, not 1000 like is the case with pounds. I'm a little bit lighter and younger and an inch shorter and I get 1530 calories to lose 0.5 kg, which means to lose 1 kg I would need to eat 980 calories. I haven't had it give me over 1200 calories for 1 kilo since I weighed probably 110 kg.1 -
The_Original_Beauty wrote: »The_Original_Beauty wrote: »ChristinaOne21 wrote: »
This is the formula that MFP has put up for me after putting in my weight and height.
SW: 103.40 kg - 227.95 lbs
Height: 173 – 5.7 ft
GW: 70kgs - 154.32 lbs
Daily Goal 1200 kcal
Carbs 90 g
Protein 120 g
Fat 40 g
Sodium 2,300 mg
Sugar 45g
Christina
For your height and weight that is not enough calories!!! 1200 is too little. Your BMR is 1800 calories. I'm not sure how you have come to the number of 1200?
@Original_Beauty Did you plug her numbers into MFP?
@DebSozo
Her stats were pretty much the same as mine but a little taller. I just did it on MFP and her BMR is 1780?
Are you talking about BMR or maintenance for her current weight? My BMR is 1385. I'm similar height, and my TDEE is 1845 acording to an external calculator online. But MFP says my maintenance calories are 1660.0 -
amusedmonkey wrote: »The_Original_Beauty wrote: »ChristinaOne21 wrote: »
This is the formula that MFP has put up for me after putting in my weight and height.
SW: 103.40 kg - 227.95 lbs
Height: 173 – 5.7 ft
GW: 70kgs - 154.32 lbs
Daily Goal 1200 kcal
Carbs 90 g
Protein 120 g
Fat 40 g
Sodium 2,300 mg
Sugar 45g
Christina
For your height and weight that is not enough calories!!! 1200 is too little. Your BMR is 1800 calories. I'm not sure how you have come to the number of 1200?
@Original_Beauty Did you plug her numbers into MFP?
I'm pretty sure MFP could have easily given her 1200 without her having to change her calories manually. Keep in mind when you work with kilos you get a 1100 calorie deficit for picking the 1 kg option, not 1000 like is the case with pounds. I'm a little bit lighter and younger and an inch shorter and I get 1530 calories to lose 0.5 kg, which means to lose 1 kg I would need to eat 980 calories. I haven't had it give me over 1200 calories for 1 kilo since I weighed probably 110 kg.
I'm fairly sure MFP could have easily given OP 1200 also. When I plug in 0.5 pounds a week to lose I get 1410, and when I put in 1 pound a week loss it gives me 1200 because it won't go any lower.0 -
Hey guys - not sure about the Marketing and Sales comment someone's made - why on earth would anyone think that I'm trying to sell something, when I am just asking for advice?
I think I plugged into MFP that I wanted to lose 1kg per week and its given me 1200 calories a day to work with. Maybe I have done something wrong?
Sometimes I manage to do 1200 and sometimes I'm over that amount, but even on my off days over the last few weeks I have been around 1800-2300 I think, so after reading the responses I think I'm still doing okay, which is a relief.
The weight should by all accounts be dropping off me but its not, so I guess I really am going to have to hit the gym or find something else I can do that doesn't hurt my knees.
Thank you to those of you who have read my posts and realise I am genuine about my drive to lose weight. I was only writing this blog in the first place to hold myself accountable and I thought I could also share it with my personal social media - not that it would pop up on a public forum, but all good - it's proved to be a wealth of information that I knew nothing about.
And in regards to sales and marketing - well if anyone does need an excellent recruitment outsourcer in New Zealand, then I'm very happy to market and sell my recruiting services here
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I wasn't sure what the person was referring to in the prior marketing question either?1
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Benefit of the doubt - she must have made a typo!
Although maybe its a sign I should change my career and become a permanent blogger - or write a Intermittent Fasting Diet Guru book - with all of you as contributors!
I must say I'm much more interested in reading this thread than doing any real work
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ChristinaOne21 wrote: »Hey guys - not sure about the Marketing and Sales comment someone's made - why on earth would anyone think that I'm trying to sell something, when I am just asking for advice?
I think I plugged into MFP that I wanted to lose 1kg per week and its given me 1200 calories a day to work with. Maybe I have done something wrong?
Sometimes I manage to do 1200 and sometimes I'm over that amount, but even on my off days over the last few weeks I have been around 1800-2300 I think, so after reading the responses I think I'm still doing okay, which is a relief.
The weight should by all accounts be dropping off me but its not, so I guess I really am going to have to hit the gym or find something else I can do that doesn't hurt my knees.
Thank you to those of you who have read my posts and realise I am genuine about my drive to lose weight. I was only writing this blog in the first place to hold myself accountable and I thought I could also share it with my personal social media - not that it would pop up on a public forum, but all good - it's proved to be a wealth of information that I knew nothing about.
And in regards to sales and marketing - well if anyone does need an excellent recruitment outsourcer in New Zealand, then I'm very happy to market and sell my recruiting services here
MFP can be pretty confusing because it will never give you an allowance below 1200 calories, so even though you chose 1 kg per week, MFP is kind of "lying" when it says you can lose 1 kg a week on 1200. It should be closer to 0.75 kg per week or something.
Try this: pick the option to lose 0.75 kg per week and see how many calories it will give you. You will be surprised to see that it won't be that much higher than your 1 kg allowance.0 -
ChristinaOne21 wrote: »Benefit of the doubt - she must have made a typo!
Although maybe its a sign I should change my career and become a permanent blogger - or write a Intermittent Fasting Diet Guru book - with all of you as contributors!
I must say I'm much more interested in reading this thread than doing any real work
Sometimes the new kid on the Block gets tested. You are fine and welcome to MFP forums. 2 -
OP, I didn't think MFP would go that low for someone who had a BMR that's above that number, but with their net calories formula I can imagine that the intake they expect would be somewhat higher anyway.0
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Wheelhouse15 wrote: »OP, I didn't think MFP would go that low for someone who had a BMR that's above that number, but with their net calories formula I can imagine that the intake they expect would be somewhat higher anyway.
Well the OP is largely sedentary, so it's going to take BMR * 1.2 and then subtract to 1100 to get 2kg a week (with a limiting factor of 1200). Personally, I would decrease that a bit with about 50lbs to lose. And then increase protein to around 125g per day.1 -
ChristinaOne21 wrote: »Thank you so much for all of your responses – what a great community and loving the debates too. I have copied the four or so answers to my last questions into a doc to refer to, as it will be really useful to keep me on track and has made things so much clearer for me. Thanks guys and girls for your time and explanations.
So I now understand there are dozens of different types of diets and eating schedules out there, but to reach my own personal goal post and win the weight loss battle, I just need to make sure I am at a calorie deficit in line with how much exercise I do.
IF is definitely helping me keep the calories down - on most days - so it works for me, but may not for everybody.
And to maintain healthiness I should eat a nutrient rich, balanced diet, but not beat myself up for having the occasional 'bad' junk food (like wine, pork belly pizza and curly fries last night) as today I will get back on track with more 'good' foods. I will add bacon to my poached eggs and spinach today, so I am introducing more fat and protein.
I have also read on another post that no foods should be considered 'bad' so long as you are sticking within your calories. However I am not sure I agree with that, as most of the additives that go into processed foods are considered bad here for a myriad of health reasons, so I will try to stick to eating 'clean foods' as much as possible.
Thank you for the advice on coffee too. I’ll keep to my black coffee whilst fasting, as I like the taste now and would rather keep butter for later with food, and coconut oil for mixing with turmeric and doing 'teeth pulling' (It really does seem to make teeth whiter and gums healthier
I am concerned the coffee might be leading to more water retention though....
I also know what macros are now, so thank you for making that easy to understand.
According to my MFP food chart diary every time I eat something high in protein it ups my fat intake, so I am always way over the recommended daily intake. My carbs and fat are always over and my protein, sodium and sugar are always under. I am not sure how to work out the percentages, however I now understand that maintaining my calories-in is probably more important at this stage than trying to balance everything else perfectly.
This is the formula that MFP has put up for me after putting in my weight and height.
SW: 103.40 kg - 227.95 lbs
Height: 173 – 5.7 ft
GW: 70kgs - 154.32 lbs
Daily Goal 1200 kcal
Carbs 90 g
Protein 120 g
Fat 40 g
Sodium 2,300 mg
Sugar 45g
Anyway thanks for bearing with a newcomer to the whole weight and health tracking thing. I have really appreciated the helpful feedback and support
Christina
Not gong to lie, it's pretty awesome that you stayed through all this debate. Rarely happens.5 -
jessilynmelendez wrote: »She's literally an inch shorter than me and within 5-10 lbs of my goal weight. When I've had less to lose, crash dieting worked, but not for serious weight loss. She's obviously marketing....
I'm nowhere near my goal, and this kind of restriction isn't for everyone, but then again I'm making no recommendations and not participating in direct sales....
Or buy her schtick. But honestly, fasting at an inch taller at that weight, I'd lose 10lbs just sleeping for 2 weeks.
Honestly, what the heck are you talking about and who is this aimed at? OP? She's trying a way of eating new to her and enjoying it.
Sounds like she's also eating as much or more than you are, so the response seems kind of weird.
I do think OP could eat more than 1200. With 2.2 lbs (I think OP does kg, and they will let you do a 1 kg goal) and sedentary 1200 wouldn't surprise me as an MFP goal, OP, but do eat back exercise calories then. I got 1200 for only a 1.8 lb goal when I was 200 lb, but I'm a bit older and shorter.1 -
ChristinaOne21 wrote: »Hey guys - not sure about the Marketing and Sales comment someone's made - why on earth would anyone think that I'm trying to sell something, when I am just asking for advice?
I think I plugged into MFP that I wanted to lose 1kg per week and its given me 1200 calories a day to work with. Maybe I have done something wrong?
Sometimes I manage to do 1200 and sometimes I'm over that amount, but even on my off days over the last few weeks I have been around 1800-2300 I think, so after reading the responses I think I'm still doing okay, which is a relief.
The weight should by all accounts be dropping off me but its not, so I guess I really am going to have to hit the gym or find something else I can do that doesn't hurt my knees.
Thank you to those of you who have read my posts and realise I am genuine about my drive to lose weight. I was only writing this blog in the first place to hold myself accountable and I thought I could also share it with my personal social media - not that it would pop up on a public forum, but all good - it's proved to be a wealth of information that I knew nothing about.
And in regards to sales and marketing - well if anyone does need an excellent recruitment outsourcer in New Zealand, then I'm very happy to market and sell my recruiting services here
Oops, I responded before seeing this, but don't worry, I'm sure everyone thought it was weird.0 -
Good it wasn't just melemurcat12 wrote: »[quote="Oops, I responded before seeing this, but don't worry, I'm sure everyone thought it was weird.
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Ha ha thank you all- I thought I may have overreacted but glad you pointed out that posters own 'schtick' (whatever that means) was weird.
Not sure about my BMI or how I measure that, but I think I got this right from responses above, that as I am pretty sedentary (nice word for avoiding exercise thanks) that 1200 calories per day is on point for now.
Off to try some aqua jogging though this morning (shock horror) and I will up the protein too as suggested.
100.10 kgs (222.88 lbs) when I weighed in just now - it is the morning though - so I know it will probably go back up again later in the day, but its amazing how seeing those little losses really help with my mind set to keep going - as does reading all of your posts - especially the ones that weren't specifically about me actually, as you've all opened my eyes around the science/or not of weightloss, which I really knew zilch about.
I thought I just needed to cut out sugar and fat and do exercise when I started this and was a bit depressed about it as I believed I was already eating a well balanced healthy diet - in some ways its all so simple now - calories in - calories out and in other ways its also so much more complicated! I know now my choices and portions were calorie high and I was fighting a losing battle carrying on the way I was.
On a very personal note (which I feel I can say as you are all a million miles away in cyber space) Psychologically wise I've had a battle with weight since an abusive ex told me he didn't want a fat bride and I needed to lose weight before we set a wedding date - I was around 70 kgs, 11 st, 154.32 lbs back then. He would then encourage me to eat and drink the same as he was and I had no willpower to not. In hindsight I know now he had a narcissistic personality disorder and was just screwing with my mind (he never wanted to get married as he was having an affair/s). I think I piled on the weight subconsciously, as I knew our relationship was all wrong - I wasn't sleeping, hermitting myself away and avoiding seeing anyone, as I didn't want people to know about the physical and verbal abuse and eating was my solace. I have hidden behind my weight ever since with the attitude of accept me as I am, but have never really been happy with myself and would be the first one to put myself down and point out my weaknesses before anyone else did.
I wonder whether a lot of peoples weight gain is attributed to what is going on with us mentally and emotionally?1 -
ChristinaOne21 wrote: »Ha ha thank you all- I thought I may have overreacted but glad you pointed out that posters own 'schtick' (whatever that means) was weird.
Not sure about my BMI or how I measure that, but I think I got this right from responses above, that as I am pretty sedentary (nice word for avoiding exercise thanks) that 1200 calories per day is on point for now.
Off to try some aqua jogging though this morning (shock horror) and I will up the protein too as suggested.
100.10 kgs (222.88 lbs) when I weighed in just now - it is the morning though - so I know it will probably go back up again later in the day, but its amazing how seeing those little losses really help with my mind set to keep going - as does reading all of your posts - especially the ones that weren't specifically about me actually, as you've all opened my eyes around the science/or not of weightloss, which I really knew zilch about.
I thought I just needed to cut out sugar and fat and do exercise when I started this and was a bit depressed about it as I believed I was already eating a well balanced healthy diet - in some ways its all so simple now - calories in - calories out and in other ways its also so much more complicated! I know now my choices and portions were calorie high and I was fighting a losing battle carrying on the way I was.
On a very personal note (which I feel I can say as you are all a million miles away in cyber space) Psychologically wise I've had a battle with weight since an abusive ex told me he didn't want a fat bride and I needed to lose weight before we set a wedding date - I was around 70 kgs, 11 st, 154.32 lbs back then. He would then encourage me to eat and drink the same as he was and I had no willpower to not. In hindsight I know now he had a narcissistic personality disorder and was just screwing with my mind (he never wanted to get married as he was having an affair/s). I think I piled on the weight subconsciously, as I knew our relationship was all wrong - I wasn't sleeping, hermitting myself away and avoiding seeing anyone, as I didn't want people to know about the physical and verbal abuse and eating was my solace. I have hidden behind my weight ever since with the attitude of accept me as I am, but have never really been happy with myself and would be the first one to put myself down and point out my weaknesses before anyone else did.
I wonder whether a lot of peoples weight gain is attributed to what is going on with us mentally and emotionally?
BMI calculator:
nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm1 -
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ChristinaOne21 wrote: »Wynterbourne wrote: »
BMI says Obesity = 35.7 - ha ha thats motivating!
It is isn't it?
But then again you kind of knew that without the numbers so they are irrelevant
At least you are doing something about it
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Wetcoaster wrote: »
Ok, the end of that got kind of funny.2 -
ChristinaOne21 wrote: »Wynterbourne wrote: »
BMI says Obesity = 35.7 - ha ha thats motivating!
That is were I clocked in at two years ago. One Day At a Time comes to mind. Best of success.2 -
I agree with Dr. Norton based on past podcasts/videos. I agree in this video that while IF works that I might not be idea for people currently dealing with eating this order but that could be a generic concern with any WOE with any ED.
https://youtu.be/l272mz5j0zE link to the above video.
Personally I find after eating LCHF for the last two years that in my case it is IF by default due to no carb cravings I get busy and skip meals. Before LCHF it was not easy to do IF because I would get the strong carb cravings in just a few hours. I get hungry still but still no cravings. Like Dr. Norton states over and over if it works to help on cut calories then it is a good option but not magic. 2 -
Wetcoaster wrote: »
Ok, the end of that got kind of funny.
Got off on a tad bit of a rant lol.0 -
OP, if you start to exercise you should probably increase calories a bit, especially since you want to make this a long term game. Honestly, i would get a food scale and have my calories at 1500. At 4 weeks you can reassess your progress. I sid something similar and found i was able to push harder and make more progress at 2300 calories as compared to 1800.
This game is not just cutting calories low, its about finding an overall balance between a deficit and an amount of calories that will allow for long term sustainment.
If you do stay with 1200 take not of any changes in energy or awareness. If there is decline, inclease calories.4 -
Wetcoaster wrote: »
Ok, the end of that got kind of funny.
Wow!! I like that he said to question everything, including him, and to not turn into an a jerk about your particular way of eating.
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frankiesgirlie wrote: »Wetcoaster wrote: »
Ok, the end of that got kind of funny.
Wow!! I like that he said to question everything, including him, and to not turn into an a jerk about your particular way of eating.
Actually, it did seem rather harsh but he wasn't talking about all vegans but rather the vitriolic troll vegans that treat food like a religion and believe you are evil if you eat meat and love to post comments to that effect. He wasn't very diplomatic but if you want to see the some of what he was referring to you can look on YouTube for people like Vegan Gains, Durian Rider, and Freelee the banana girl to see how bad it can be. Also look at how they went after Alex Jamieson, ex-wife of Morgan Spurlock and well-known vegan chef, when she admitted to eating meat after years of veganism.
I don't think he personally has an issue with the vegan diet but rather certain zealots who like to get into your face and tell you how morally superior they are to you.4 -
OP, if you start to exercise you should probably increase calories a bit, especially since you want to make this a long term game. Honestly, I would get a food scale and have my calories at 1500. At 4 weeks you can reassess your progress. I did something similar and found I was able to push harder and make more progress at 2300 calories as compared to 1800.
This game is not just cutting calories low, its about finding an overall balance between a deficit and an amount of calories that will allow for long term sustainment.
If you do stay with 1200 take note of any changes in energy or awareness. If there is decline, increase calories.
Thanks for that advice - I do want this to be sustainable of course - but the on the other hand I want to reach the goal post quickly, as I am focused on my wedding in April (this time doing it for myself), so I guess I am aiming for a reasonably quick loss with 27 weeks to get down at least into the 70's.
Do you mind me asking whether your cals are set higher - is that the exercise?0 -
Happy Day Light Savings - Spring has Sprung!
Weighing-in in the mornings may not be entirely accurate as it seems to go right back up during the day, but it's keeping me motivated seeing the little losses anyway - I just want the scales to be fluctuating on the 90's side by the end of the month instead of in the 100's!
SW: 103.40 kg - 227.95 lbs.
GW: (for this month) 99.60 kgs - 219.58 lbs.
Need to lose 4.0 kgs - 8.8 lbs. (1kg per week or 2.20 lbs. per week)
Weigh in dates:
09/03 Sat: 103.40kg - 227.95 lbs.
09/10 Sat: 102.10kg - 225.09 lbs. (- 2.86 lbs.)
09/17 Sat: 101.50kg - 223.76 lbs. (- 1.33 lbs.)
09/24 Sat: 100.40kg - 221.34 lbs. (- 2.42 lbs.)
09/30 Fri:
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https://www.youtube.com/watch?v=l272mz5j0zE
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