Colorie intake. Why eat more?
GoodwinBride05
Posts: 6 Member
Hello! I am still trying to get the hang of calorie counting. MFP is set to lightly active ( 10-12k steps per day on fitbit. Leslie sansone 3 mike walk almost everyday). I am 5'3 and weigh 210lbs. I MFP set my calorie intake at 1290... I don't eat much. But I keep seeing people say you need MORE than that. I have been doing 1200 calories and walking since Jan 1. No weight loss since Jan 4. What am I doing wrong? Why do you need more calories if you want more weight loss? I eat until I am content. I don't starve myself, and I don't over eat. But I'm stuck!
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Replies
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1) can you open up your diary? often times people saying they are only eating 1200 is inaccurate because of logging
2) I used your imputs and ran them through a TDEE calculator (this is different to how MFP calculates calories but gives you an idea) - for easy weight loss, and a goal of 150 (totally random) - your goal calories, NOT eating back is 2100 a day
https://mytdee.com/#gender=female&yr=30&cm=160&kg=95.3&bfp=&goal=lose&goal_kg=68&lose_speed=easy&formula=standard&units=imperial&exercise=lightly2 -
Short answer: you don't. A lot of people here tend to vastly overstate "you need to eat more". Unless you are coming up short on protein requirements, lacking EFAs, are deficient in micros due to the intake, or feel like crap, don't worry about it.2
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You must be eating more than your burning off. Do you weigh and measure every morsel that you eat? (I'm starting to sound like the people on here thats been doing this for a longtime) Its true though you really need too. Also do you eat back your calories? Perhaps stop that and see if your weight drops. I am much taller than you and have lost 50 lbs so far on 1200 calories. I also am walking 10-12000 steps per day other than that I am pretty sedentary. I have been doing this since Sept.2016. Feel free to friend me if you want to chat or support one another.9
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There's no reason to think you need more than that, but since you aren't losing weight it is likely that you are already eating more than that and you don't realize it. Our bodies are designed to maintain our current weight. When we eat until we are content we are likely eating at a level to maintain our current weight. For weight loss, you want to eat below that level. You don't want to eat so little that you feel compelled to eat, but you should experience hunger at various times during the day.10
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Are you logging accurately, ideally using a food scale? When someone isn't losing, it is usually because they are consuming more than they think. Also, you described your exercise routine and accounted for it in your activity level, are you then logging exercise and eating back those calories? If so, you might be double dipping and undoing your calorie deficit. Lastly, make sure your expectations are appropriate, weight loss isn't linear so often people expect to lose weight constantly and that's just not realistic.
You have MFP set at losing 2 lbs/week? That may be appropriate for the amount you want to lose but losing weight as quickly as possible can have negative effects: loss of lean body mass, fatigue, hair loss, brittle nails, not sustainable, etc. For what it's worth, I'm about 5'2 and lost most of my weight eating between 1600-1900 cals. I never felt deprived and lost weight slowly but steadily and transitioned easily into maintenance.
Good luck!9 -
You've had some great replies already, if you aren't losing look at your food tracking, it is likely you are eating more than you think.
The reason some of us would say you can eat more is because as your weight reduces so does the calories you consume but it wont ever be lower than 1200.
At your current weight you could lose 2lbs a week eating more than 1200. I was the same as @winegelato, also 5ft 2" and lost weight eating 1700-1900 calories - there is something to be said for never feeling deprived or that I was on a 'diet'.3 -
GoodwinBride05 wrote: »Hello! I am still trying to get the hang of calorie counting. MFP is set to lightly active ( 10-12k steps per day on fitbit. Leslie sansone 3 mike walk almost everyday). I am 5'3 and weigh 210lbs. I MFP set my calorie intake at 1290... I don't eat much. But I keep seeing people say you need MORE than that. I have been doing 1200 calories and walking since Jan 1. No weight loss since Jan 4. What am I doing wrong? Why do you need more calories if you want more weight loss? I eat until I am content. I don't starve myself, and I don't over eat. But I'm stuck!
You don't need more than 1200. Normally I would say it's better to eat to your goal (takes into account your actual activity) but since you are not losing there may be a problem with your logging (common for newbies) and you are eating more than you think calorie-wise. (One common issue is figuring out which entries to choose.)
Are you logging back calories so 1200 is a net number, or is it a true 1200? If the latter, I think I'd definitely look at logging.
At your current height and weight you should be losing easily at 1200 (and would be even at 1290). I started MFP around 5'3 and 200 and ate 1250+exercise calories and lost about 2 lb/week.0 -
lemurcat12 wrote: »GoodwinBride05 wrote: »Hello! I am still trying to get the hang of calorie counting. MFP is set to lightly active ( 10-12k steps per day on fitbit. Leslie sansone 3 mike walk almost everyday). I am 5'3 and weigh 210lbs. I MFP set my calorie intake at 1290... I don't eat much. But I keep seeing people say you need MORE than that. I have been doing 1200 calories and walking since Jan 1. No weight loss since Jan 4. What am I doing wrong? Why do you need more calories if you want more weight loss? I eat until I am content. I don't starve myself, and I don't over eat. But I'm stuck!
You don't need more than 1200. Normally I would say it's better to eat to your goal (takes into account your actual activity) but since you are not losing there may be a problem with your logging (common for newbies) and you are eating more than you think calorie-wise. (One common issue is figuring out which entries to choose.)
Are you logging back calories so 1200 is a net number, or is it a true 1200? If the latter, I think I'd definitely look at logging.
At your current height and weight you should be losing easily at 1200 (and would be even at 1290). I started MFP around 5'3 and 200 and ate 1250+exercise calories and lost about 2 lb/week.
her last sentence seemed to indicate that she was stuck at her current weight?0 -
Gallowmere1984 wrote: »Short answer: you don't. A lot of people here tend to vastly overstate "you need to eat more". Unless you are coming up short on protein requirements, lacking EFAs, are deficient in micros due to the intake, or feel like crap, don't worry about it.
This.
Although I am seriously questioning your logging accuracy if you haven't lost any weight since the beginning of this month at your current size. You might want to open up your diary so we can take a look.1 -
If you're a shorter lady who is sedentary or lightly active, you're perfectly fine eating between 1200-1300 calories. It's not too little. If you were sedentary and recently started walking, you may be retaining some water (totally normal) that is masking a few pounds of weight loss. You may want to measure yourself with a tape measure in addition to using the scale to track your progress. Time of the month can also cause water retention.
If you're eating back your exercise calories from walking, be aware that most activity trackers over inflate the number of calories your body burns. If you think you burned 120 calories, you might was to only eat back 60-70.
If you've been doing this for three weeks and haven't lost a few pounds (since you're set around 1.8-2 pounds per week), you may want to start measuring and weighing everything for a while to make sure you aren't over-estimating how much you're eating. Pay attention to things like the weight of dry pasta vs. cooked pasta, rice, raw meat vs. cooked, etc.2 -
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deannalfisher wrote: »lemurcat12 wrote: »GoodwinBride05 wrote: »Hello! I am still trying to get the hang of calorie counting. MFP is set to lightly active ( 10-12k steps per day on fitbit. Leslie sansone 3 mike walk almost everyday). I am 5'3 and weigh 210lbs. I MFP set my calorie intake at 1290... I don't eat much. But I keep seeing people say you need MORE than that. I have been doing 1200 calories and walking since Jan 1. No weight loss since Jan 4. What am I doing wrong? Why do you need more calories if you want more weight loss? I eat until I am content. I don't starve myself, and I don't over eat. But I'm stuck!
You don't need more than 1200. Normally I would say it's better to eat to your goal (takes into account your actual activity) but since you are not losing there may be a problem with your logging (common for newbies) and you are eating more than you think calorie-wise. (One common issue is figuring out which entries to choose.)
Are you logging back calories so 1200 is a net number, or is it a true 1200? If the latter, I think I'd definitely look at logging.
At your current height and weight you should be losing easily at 1200 (and would be even at 1290). I started MFP around 5'3 and 200 and ate 1250+exercise calories and lost about 2 lb/week.
her last sentence seemed to indicate that she was stuck at her current weight?
Right, that's why I think it's a logging issue (unless she's adding back exercise calories, and then it could be those are overestimated).3 -
Thank you for all the replies. I do not have a scale, but I do log everything, and use measuring cups at least for portion. Very rarely do I go over the 1200, so I hardly ever use the calories I have burned. I am not sure how to open the diary so you can see... I'll try to figure that out.
I have only been at 8000 steps a day, until last week when I bumped my goal up to 10k. I am in my 4th week. That's why I was wondering if there was a problem. This week I am planning on buying fruits and veggies for smoothies.0 -
GoodwinBride05 wrote: »Thank you for all the replies. I do not have a scale, but I do log everything, and use measuring cups at least for portion. Very rarely do I go over the 1200, so I hardly ever use the calories I have burned. I am not sure how to open the diary so you can see... I'll try to figure that out.
I have only been at 8000 steps a day, until last week when I bumped my goal up to 10k. I am in my 4th week. That's why I was wondering if there was a problem. This week I am planning on buying fruits and veggies for smoothies.
Change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings1 -
measuring cups while ok to a point, can be highly variable on the amount you fit in - depending on how well you pack it in (tight/loose etc)
a food scale will be much more accurate4 -
Ok, diary is open. Thanks! I will look into getting a scale asap!
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GoodwinBride05 wrote: »Ok, diary is open. Thanks! I will look into getting a scale asap!
I think mine was like $15 from bed bath and beyond - super simple but has been a life-changer for me the last few months2 -
GoodwinBride05 wrote: »Ok, diary is open. Thanks! I will look into getting a scale asap!
Definitely weigh everything you can, if only to get a handle on the difference between what the package says "a cup" weighs and how much you can actually stuff into a cup...
When choosing your diary entries, try to weigh your meat raw if possible and use a raw entry to record it... many people have said those are more accurate than "cooked" entries, because the method of cooking may vary. (Your idea of roasting might not be the same as the person who entered that.)
And lastly, the "home made" entries you have in your diary - are they recipes that you've entered into the recipe builder using your own ingredients and measurements, or are you using a generic "home made" entry from the database? If you're not putting in your own recipes then I recommend doing that... it can be a little time consuming, especially since the app tends to pick some weird ingredients at times and you have to change them (beware of the thousands-of-calories garlic entry!), but once you have them in there they are available for you to add to your diary at any time and are easy to edit if you change the ingredients or serving size.
Hope that helps!
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Gallowmere1984 wrote: »Short answer: you don't. A lot of people here tend to vastly overstate "you need to eat more". Unless you are coming up short on protein requirements, lacking EFAs, are deficient in micros due to the intake, or feel like crap, don't worry about it.
What's EFAs?0 -
Essential fatty acids.0
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GoodwinBride05 wrote: »Ok, diary is open. Thanks! I will look into getting a scale asap!
Definitely weigh everything you can, if only to get a handle on the difference between what the package says "a cup" weighs and how much you can actually stuff into a cup...
When choosing your diary entries, try to weigh your meat raw if possible and use a raw entry to record it... many people have said those are more accurate than "cooked" entries, because the method of cooking may vary. (Your idea of roasting might not be the same as the person who entered that.)
And lastly, the "home made" entries you have in your diary - are they recipes that you've entered into the recipe builder using your own ingredients and measurements, or are you using a generic "home made" entry from the database? If you're not putting in your own recipes then I recommend doing that... it can be a little time consuming, especially since the app tends to pick some weird ingredients at times and you have to change them (beware of the thousands-of-calories garlic entry!), but once you have them in there they are available for you to add to your diary at any time and are easy to edit if you change the ingredients or serving size.
Hope that helps!
Thanks! Yes, in my home made recipes, I enter it as I make or mix the ingredients.1 -
lemurcat12 wrote: »Essential fatty acids.
thanks0 -
GoodwinBride05 wrote: »GoodwinBride05 wrote: »Ok, diary is open. Thanks! I will look into getting a scale asap!
Definitely weigh everything you can, if only to get a handle on the difference between what the package says "a cup" weighs and how much you can actually stuff into a cup...
When choosing your diary entries, try to weigh your meat raw if possible and use a raw entry to record it... many people have said those are more accurate than "cooked" entries, because the method of cooking may vary. (Your idea of roasting might not be the same as the person who entered that.)
And lastly, the "home made" entries you have in your diary - are they recipes that you've entered into the recipe builder using your own ingredients and measurements, or are you using a generic "home made" entry from the database? If you're not putting in your own recipes then I recommend doing that... it can be a little time consuming, especially since the app tends to pick some weird ingredients at times and you have to change them (beware of the thousands-of-calories garlic entry!), but once you have them in there they are available for you to add to your diary at any time and are easy to edit if you change the ingredients or serving size.
Hope that helps!
Thanks! Yes, in my home made recipes, I enter it as I make or mix the ingredients.
Good stuff! May I suggest that you edit your recipes after you get a food scale and can weigh the ingredients, just for additional accuracy? 0 -
deannalfisher wrote: »GoodwinBride05 wrote: »Ok, diary is open. Thanks! I will look into getting a scale asap!
I think mine was like $15 from bed bath and beyond - super simple but has been a life-changer for me the last few months
I'm several years into maintenance and I still use my food scale every day! I got mine for around $13 at the grocery store 1 -
If you're counting your exercise in determining your activity level, my understanding is that's incorrect. Your activity level should be determined by your everyday lifestyle or job - are you waitressing on your feet all day or sitting at a desk? Perhaps changing your activity level, then logging exercise calories outside of that and eating back half or so, might give you results.1
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Before I got my scale, I made sure that my measuring cups were packed loose. I'd also take a finger and wipe the top layer off, just to try and get as close as possible. But yes, a scale will change your life. I agree to try and change your activity level to sedentary and add intentional exercise that way, eating back about 50% if you're hungry.
If your logging is tight, and you're eating only 50% of exercise calories and the scale still doesn't move, the next step is blood work.0 -
You could definitely tighten up your logging. I see multiple entries for the same items at the same weight, i.e. chicken at 4 oz and potatoes as 150 grams. This tells me that you are possible estimating weights. When possible weigh the foods prior to cooking and try to always use grams as opposed to ounces for a more accurate calorie count. And lastly things like cheese should always be weighed because cup measurements can be quite inaccurate. 0
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You need a scale. Simple as that.3
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deannalfisher wrote: »measuring cups while ok to a point, can be highly variable on the amount you fit in - depending on how well you pack it in (tight/loose etc)
a food scale will be much more accurate
And quicker than messing with measuring cups. And less to clean up. All-around easier.2
This discussion has been closed.
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