Trust the Process?
gooz71
Posts: 97 Member
Why can't I just trust the process? Now that I am using MFP of course I am reading about health coaches, fitness trainers, etc. who disagree with MFP and say the calorie amount (calculation) they give to a person is way too low. They don't agree with MFP calculations for people.
Can someone who has lost a good amount of weight on here please tell me they have always followed the calories given to them on MFP and they continue to lose and they trust the numbers?
I need reassurance.
Thank you so much.
Can someone who has lost a good amount of weight on here please tell me they have always followed the calories given to them on MFP and they continue to lose and they trust the numbers?
I need reassurance.
Thank you so much.
1
Replies
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Lost 120lbs and counting just by following MFP's recommended calorie amounts. Started at 1750, now at 12605
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Same here! Lost 95 lbs started at 1760 (1 lb a week deficit) - now at 1325 (3/4 lb a week deficit). 25 lbs to go!2
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http://myfitnesspal.desk.com/customer/portal/articles/1375583-a-message-about-myfitnesspal-s-updated-nutrition-goals
This is how the calories are calculated. Plenty of people use the calories given to them on MFP and lose weight and trust the numbers0 -
MFP provides a calorie goal BEFORE exercise. If you exercise, you get more calories. Are the critics comparing pre-exercise and post-exercise calorie targets?10
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MFP works. It doesn't matter what 'diet' you choose to do its all about calories in/calories out.
I've lost almost 30lbs since I started on MFP in 2012 and have kept them off successfully.
You can trust the process.0 -
ive lost 100 pounds. never been healthier. blood pressure, glucose levels, heart rate, cholesterol all text book normal. over the time i lost, id eat anywhere from 1200-1500 cals a day (I'm 5'1, 40 years old). if i was over, it wasnt a big deal, id try to get in another workout, or cut back another day, or simply chalk it up to a bad day and carry on.
i eat what i want. normal foods. no special diet. no chicken and rice and broccoli every day (gross). I just make it fit in my calories. that includes alcohol and sweets and eating out.
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Lost 63lbs in 52 days, reversed Metabolic Syndrome (hypertension, fatty liver and type II diabetes) using the app, logging daily, eating pretty much bang on the calorie target every day2
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The process itself is just fine, the problem lies with some user's understanding of the process.
Many new users automatically choose the highest rate of loss - 2lbs per week which creates a 1000 calorie deficit, however that's only a suitable rate if you've a lot to lose. A safe and healthy rate of loss is around 1% of your bodyweight and the closer to your healthy weight range the slower the loss will be.
For example we have a user, who is say- Sedentary Female
- 30 years old
- Current Weight: 150lbs
- Goal Weight: 135lbs
- Approximate maintenance intake 1730 before any intentional exercise
If they were to choose 2lbs per week loss that would require a calorie intake of 730 calories, but for safety reasons MFP bottoms out at 1200 calories.
The more suitable rate of loss for someone who has that small of an amount to lose is 0.5-1lbs per week which would be a 250-500 calorie deficit and would give them a net allowance of 1230-1480 calories.
If our example lady decides to start exercising, say a 30 minute workout which burns 200 calories 3 times per week, then using MFP as intended she should be eating those calories in addition to her normal intake and would have a new allowance of 1430-1680 calories on those days.
Providing you've chosen the correct rate of loss for your own circumstances, then there is no reason not to trust the process.16 -
MFP appears low because it doesn't take exercise into account. If you use it like you're supposed to and add exercise calories, it's just math, so yes, it works (as long as you're accurate in your logging).1
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Why can't I just trust the process? Now that I am using MFP of course I am reading about health coaches, fitness trainers, etc. who disagree with MFP and say the calorie amount (calculation) they give to a person is way too low. They don't agree with MFP calculations for people.
Can someone who has lost a good amount of weight on here please tell me they have always followed the calories given to them on MFP and they continue to lose and they trust the numbers?
I need reassurance.
Thank you so much.
People lose weight in a calorie deficit, even if the calories were too low in MFP, this would not prevent a person from losing weight.
The calorie goal you get when you setup MFP with your stats and rate of loss does not include EAT of TDEE. Losing weight is about energy balance otherwise known as Calorie in Calories Out.
Also if you visit the Success Stories section of MFP, there are plenty of amazing transformations that have occurred doing MFP's method to lose weight.
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MFP works. I'm proof. When I log, weigh food and eat at a certain calorie level, I lose. When I don't, I slowly gain. I've never following a "certain eating plan" or "diet". I eat what I want within a calorie level and like magic, I lose weight at the rate I've specified when I signed up for MFP.2
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Rickster1967 wrote: »Lost 63lbs in 52 days, reversed Metabolic Syndrome (hypertension, fatty liver and type II diabetes) using the app, logging daily, eating pretty much bang on the calorie target every day
152 days2 -
OP you started a thread the other day about carbs vs calories which seemed to suggest you were under the impression that eating too many carbs would prevent you from losing weight.
Wherever you are getting this kind of info, about carbs, that MFP calorie targets are too low, I suggest you find some better sources. Have you taken time to read the stickied most helpful forum posts at the top of the getting started section?
To answer your question - MFP sets a goal based on information that users enter and rates of loss they select. It's also based on NEAT, meaning your exercise isn't factored in and you're supposed to eat those calories back. It's a net goal. Can some people lose weight eating more than the initial goal MFP provides? Sure, I'm one of them. But you should start with a goal from MFP, track your calorie intake as accurately as possible, and monitor results for several weeks and then adjust if you are losing faster than desired. Because that's what would happen if your calorie goal was too low.7 -
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I lost the majority of my 95 lbs using MFP's calorie calculations PLUS exercise, which is how MFP is intended to be used. I eventually switched to the TDEE method for the final 20 or so, but it was essentially the same number I was getting using MFP + exercise.
People who think MFP is too low either forget you are supposed to eat exercise calories back or forget that the user decides whether to always ask for 2 lbs (TDEE calculators generally have a less aggressive loss rate).0 -
WinoGelato wrote: »OP you started a thread the other day about carbs vs calories which seemed to suggest you were under the impression that eating too many carbs would prevent you from losing weight.
Wherever you are getting this kind of info, about carbs, that MFP calorie targets are too low, I suggest you find some better sources. Have you taken time to read the stickied most helpful forum posts at the top of the getting started section?
To answer your question - MFP sets a goal based on information that users enter and rates of loss they select. It's also based on NEAT, meaning your exercise isn't factored in and you're supposed to eat those calories back. It's a net goal. Can some people lose weight eating more than the initial goal MFP provides? Sure, I'm one of them. But you should start with a goal from MFP, track your calorie intake as accurately as possible, and monitor results for several weeks and then adjust if you are losing faster than desired. Because that's what would happen if your calorie goal was too low.
I have done weight watchers for many years so I am just getting used to calories/carbs, etc.0 -
WinoGelato wrote: »OP you started a thread the other day about carbs vs calories which seemed to suggest you were under the impression that eating too many carbs would prevent you from losing weight.
Wherever you are getting this kind of info, about carbs, that MFP calorie targets are too low, I suggest you find some better sources. Have you taken time to read the stickied most helpful forum posts at the top of the getting started section?
To answer your question - MFP sets a goal based on information that users enter and rates of loss they select. It's also based on NEAT, meaning your exercise isn't factored in and you're supposed to eat those calories back. It's a net goal. Can some people lose weight eating more than the initial goal MFP provides? Sure, I'm one of them. But you should start with a goal from MFP, track your calorie intake as accurately as possible, and monitor results for several weeks and then adjust if you are losing faster than desired. Because that's what would happen if your calorie goal was too low.
I have done weight watchers for many years so I am just getting used to calories/carbs, etc.
I remember you from the Freestyle thread. I understand that switching from WW to MFP involves a new way of counting, tracking, measuring, and looking at food. I was there. It's an adjustment. But in making that adjustment do you feel overloaded with info, and are therefore hesitant to trust a "new" process? Trust me and everyone else who responded. The process works. Be patient, be persistent. It works.1 -
Why can't I just trust the process? Now that I am using MFP of course I am reading about health coaches, fitness trainers, etc. who disagree with MFP and say the calorie amount (calculation) they give to a person is way too low. They don't agree with MFP calculations for people.
Can someone who has lost a good amount of weight on here please tell me they have always followed the calories given to them on MFP and they continue to lose and they trust the numbers?
I need reassurance.
Thank you so much.
The calories aren't too low if you're using this tool the way it is designed to be used. The calorie targets are too low if you're doing a bunch of exercise on top of your deficit and not eating additional calories to account for that...ie, you're on 1200 calories and then go burn 600 calories and only netting 600 calories coming in...that's too low and that isn't good...if you're eating 1200 and then exercising 600 and eating back 600 and netting your 1200, you're fine because you'd be grossing 1,800 calories.
A lot of people, including fitness coaches and whatnot do not really understand how this tool works...if you're eating back exercise calories like you're supposed to, the calories are just fine.3 -
tinkerbellang83 wrote: »The process itself is just fine, the problem lies with some user's understanding of the process.
Many new users automatically choose the highest rate of loss - 2lbs per week which creates a 1000 calorie deficit, however that's only a suitable rate if you've a lot to lose. A safe and healthy rate of loss is around 1% of your bodyweight and the closer to your healthy weight range the slower the loss will be.
For example we have a user, who is say- Sedentary Female
- 30 years old
- Current Weight: 150lbs
- Goal Weight: 135lbs
- Approximate maintenance intake 1730 before any intentional exercise
If they were to choose 2lbs per week loss that would require a calorie intake of 730 calories, but for safety reasons MFP bottoms out at 1200 calories.
The more suitable rate of loss for someone who has that small of an amount to lose is 0.5-1lbs per week which would be a 250-500 calorie deficit and would give them a net allowance of 1230-1480 calories.
If our example lady decides to start exercising, say a 30 minute workout which burns 200 calories 3 times per week, then using MFP as intended she should be eating those calories in addition to her normal intake and would have a new allowance of 1430-1680 calories on those days.
Providing you've chosen the correct rate of loss for your own circumstances, then there is no reason not to trust the process.
Quoted for truth. I'd like it if MFP's set-up defaulted to a percentage body weight rather than the x pound a week thing, or provided more recommendations on rate of loss based on starting weight, but I suppose they want to keep it simple.3 -
MFP provides a calorie goal BEFORE exercise. If you exercise, you get more calories. Are the critics comparing pre-exercise and post-exercise calorie targets?
I suspect it's partly this and partly (or perhaps hopefully) that any decent fitness "expert" is going to see when a client has set too aggressive a weight loss goal, usually 2 lbs/wk which often gives them 1200 calories (before exercise).
It's not MFP. It's user error or more accurately that so many people try using MFP without bothering to learn how it works. Or to understand why the most aggressive weight loss strategy is almost always an unwise choice that will not be effective in the long run, particularly at keeping the weight off.
It's easier to blame the tool rather than the user.
Another thought is that sometimes it's probably because they view MFP as competition to their business in some way or other which may or may not be true depending on the actual value the fitness expert brings to the table.1 -
I'm going to approach this from a slightly different angle...
MFP gives you an estimate. It's a good estimate; it's going to be relatively accurate for the majority of people IF they use it in the way that it's intended to be used (relatively accurate logging, eating back exercise calories, etc.)
What a coach is going to give you is an estimate. It may or may not be a good estimate; that's going to depend on that person's level of knowledge and understanding, and of course that varies from person to person.
Either way, whether you start from MFP's estimate or a coach's estimate, you have to try it out and see how your body responds. There's no getting around that part of the process -- you must give it 4-8 weeks, and then evaluate to see whether it's working as expected. If you're not losing fast enough, you'll have to adjust; if you're losing too fast, you'll have to adjust.
MFP is going to give you all the data necessary to make those decisions, for free. At the end of those 8 weeks, if you've used MFP, you can look back at your own personalized information and adjust as necessary. If I'm going to have to do that anyway, I'd personally rather save the money and learn how to do that on my own.5 -
Why can't I just trust the process? Now that I am using MFP of course I am reading about health coaches, fitness trainers, etc. who disagree with MFP and say the calorie amount (calculation) they give to a person is way too low. They don't agree with MFP calculations for people.
Can someone who has lost a good amount of weight on here please tell me they have always followed the calories given to them on MFP and they continue to lose and they trust the numbers?
I need reassurance.
Thank you so much.
If the MFP goal seems too low, then either you don't realize you get to eat more when you enter your exercise, and/or you set your weekly weight loss goal too aggressively. (e.g. set to lose 2 lbs per week but should have set it at 1)1 -
I'm going to approach this from a slightly different angle...
MFP gives you an estimate. It's a good estimate; it's going to be relatively accurate for the majority of people IF they use it in the way that it's intended to be used (relatively accurate logging, eating back exercise calories, etc.)
What a coach is going to give you is an estimate. It may or may not be a good estimate; that's going to depend on that person's level of knowledge and understanding, and of course that varies from person to person.
Either way, whether you start from MFP's estimate or a coach's estimate, you have to try it out and see how your body responds. There's no getting around that part of the process -- you must give it 4-8 weeks, and then evaluate to see whether it's working as expected. If you're not losing fast enough, you'll have to adjust; if you're losing too fast, you'll have to adjust.
MFP is going to give you all the data necessary to make those decisions, for free. At the end of those 8 weeks, if you've used MFP, you can look back at your own personalized information and adjust as necessary. If I'm going to have to do that anyway, I'd personally rather save the money and learn how to do that on my own.
+1 and then some to this. Real humans vary. Estimates (for any given specific combination of settings) don't vary.
Most people's calorie needs are close to average (that's the definition of average, right?
). If your needs are close to average, MFP's estimate will work for you.
If your calorie needs are further from average, you figure that out by eating what MFP says for 4-6 weeks, then adjusting eating based on your personal, actual average weekly loss rate (which could be higher or lower than average).
Obviously, if you find yourself feeling weak, fatigued, or have other negative health symptoms along the way, and seem to be losing too fast along with one or more of those, eat a little more. Otherwise, stick to the estimate for the 4-6 weeks.
I was the rare (truly rare) person who lost faster than MFP estimated. I figured that out in the first month, adjusted eating, and went on to use MFP to lose 50+ pounds, and continue to use it as I'm heading into year 3 of maintaining a healthy weight.
You can, too. Best wishes!2 -
MFP is a great tool. You need to use it as such. It is not a cure all. But I've lost almost 100 pounds by using the MFP calorie guideline, using common sense so I get the biggest nutritional bang for my calories, and moving more. As a tool it works great!1
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I went from 325 to 247 doing nothing but calorie counting with MFP over last year... I didn't exercise more then usual, I didn't diet, I still ate junk....
Then october I stopped logging and went back to 277.... so.... I'm back
So to say MFP doesn't work is crap it works well. It makes me conscious of what I'm doing because I have to think about it before doing it.. My key will be to switch the profile to maintain weight once I get there instead of stopping to log 1 -
Thank you all for your replies, I feel much better! Excited about this switch from WW to MFP! 5
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Good luck, trust the process, be accurate with weighing and logging
make sure the entry is for the foods you are eating, don't guess / use other peoples
cook from whole ingredients as often as possible so you can count them into the app1 -
I have been using this site for 102 weeks. I initially set my weight loss goal to lose 0.5 lb per week. I have never adjusted my macro ratios. When I manage to stay within my calorie budget, I lose weight. For several months I tracked my logged calories and my weight. Over a period of about a month, the weight changed to about 98% of that predicted by the calorie deficit when using 1 lb = 3500 calories. It is not realistic for a woman to expect to see weight declining steadily even if she stays at her calorie budget every day for a month. A woman will experience waves of hormone changes which will cause water retention and release. However, both men and women will see weight declining steadily if they are in a month-long calorie deficit. A weekly cheat day ruins the program because cheating counts for real.
I do trust the program because it works when I work it right.1 -
5'5" 31F, went from 230 to low-mid 160s in two years using only MFP. TRUST THE PROCESS!!!!1
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