Daily calories allowed
moniquebersohn
Posts: 11 Member
Hi, I started 3weeks ago with weight loss and really need to stick to it. But having troubles getting in enough calories. Acording to everything I need to consume about 1200-1500 a day.
Managing to get about 780 in. I work night shift so basically eat breakfast and dinner. And started cycling about 30minutes a day (thats what my legs can do)
Im loosing weight but very slowly is this to do with not taking in enough food? Everyone always say you must burn more calories than what you eat???
Managing to get about 780 in. I work night shift so basically eat breakfast and dinner. And started cycling about 30minutes a day (thats what my legs can do)
Im loosing weight but very slowly is this to do with not taking in enough food? Everyone always say you must burn more calories than what you eat???
0
Replies
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If you aren't losing weight as fast as expected, you're either eating more than you think, or you're expecting too much too fast, or you don't have enough data points (consistent weigh-ins) yet.
So go through your routines, and adjust accordingly: Tighten up your food logging, set your weekly weightloss goal to less than 1% of your bodyweight, weigh yourself at the same time every day or week, for many weeks, be patient.
In the relaitively unlikely event that you're eating too little (which is not going to be the reason you aren't losing weight as expected now, but will be why you'll be overeating later), adjust accordingly: Stop thinking you're doing okay, and eat more - stop eating boring "filling" diet food, eat normal food and food you like.9 -
Are you weighing your food?5
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I struggle to believe you’ve been eating that few calories for 3 weeks (and managing 30mins cycling) without serious loss.6
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TavistockToad wrote: »Are you weighing your food?
No0 -
moniquebersohn wrote: »TavistockToad wrote: »Are you weighing your food?
No
You're eating more than you think.
Buy some food scales13 -
TavistockToad wrote: »moniquebersohn wrote: »TavistockToad wrote: »Are you weighing your food?
No
You're eating more than you think.
Buy some food scales
This is most likely your answer. Buying a food scale is a real eye opener...at least it was for me. You really have no idea how much you are really consuming until you start weighing everything.3 -
What is your current weight, and how much are you trying to lose?
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StevefromMichigan wrote: »What is your current weight, and how much are you trying to lose?
93kg and I want to go down to 50-55kg0 -
TavistockToad wrote: »moniquebersohn wrote: »TavistockToad wrote: »Are you weighing your food?
No
You're eating more than you think.
Buy some food scales
Thanks will do1 -
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moniquebersohn wrote: »
Yes.
Also, "burn more than you eat" - what do you think that means? Because you are "burning" every minute you are alive.
Here, read this:
How Myfitnesspal calculates my initial goals3 -
Along with everything else mentioned, I'd take a good look at your diary and really see if you can tighten up your logging. Using a food scale, the recipe builder for homemade foods, never using generic or homemade entries unless you know they match your foods, not skipping or forgetting things like veggies or cooking oils, using usda entries where possible, making sure if you weigh/measure your food after cooking you're using the corresponding entry that matches, not trusting the bar code scanner too much, etc.
Losing less weight than you expect is rarely because you're eating too little. Be sure you're logging as accurately as you can be before you go adjusting things. If it turns out you still have problems losing after a few weeks, then you'll have accurate logs to take to the doctor with you when you go to get blood tests.2 -
moniquebersohn wrote: »
If it's only been a week on a new exercise program, have you ruled out the usual water weight bump that comes with new exercise? It tends to mask fat loss for a week or three when you start something new.1 -
Thanks guys, buing a scale 1st thing in the morning.15
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moniquebersohn wrote: »Thanks guys, buing a scale 1st thing in the morning.
You're an MFP message board hero: You asked for advice. You considered the advice you got. You didn't get defensive or accuse the people trying to help you of being mean. You agreed to try the advice.
Best of luck in your weight loss efforts.24 -
lynn_glenmont wrote: »moniquebersohn wrote: »Thanks guys, buing a scale 1st thing in the morning.
You're an MFP message board hero: You asked for advice. You considered the advice you got. You didn't get defensive or accuse the people trying to help you of being mean. You agreed to try the advice.
Best of luck in your weight loss efforts.
Yes, keep us posted on how things go!2 -
diannethegeek wrote: »moniquebersohn wrote: »
If it's only been a week on a new exercise program, have you ruled out the usual water weight bump that comes with new exercise? It tends to mask fat loss for a week or three when you start something new.
Yes, my scale went up 7 pounds after I started lifting weights again. Took a few weeks to come back off.
But do get the food scale @moniquebersohn and let us know how it goes.0 -
moniquebersohn wrote: »
As others have said, you’re likely eating more than you think anyway, so getting a food scale and tightening up your logging will help get a handle on your calorie intake so then you can determine if you are losing at an appropriate rate for your goal.
Two other things - when you exercise you’re meant to eat at least some of those calories back, so don’t neglect those, once you start tracking accurately. Secondly - making sweeping dietary changes like cutting out all sugars (assume you mean all added sugars, not natural sugars in fruits, vegetables and dairy) and fast food is not necessary in order to achieve your weight loss goals. Many of the successful members on this site eat a primarily nutrient dense diet, but also fit in foods they love in moderation and find that to be a very sustainable long term approach. Most people can’t stick with never eating baked goods for the rest of their life, and Fast Food, well there are a variety of options at different places thatcan be easily fit into a calorie appropriate day.
Good luck!2 -
Great idea on the food scale. Bump in weight can be from many reasons. Suggest tracking weight using libra, happy scale, trendweight, weightgrapher or similar.
Re-read Dianne's and Gelato's posts (see, I was nice and didn't just call you Wino
)
Also look at your total daily activity levels, not just your exercise, when considering life changes.
I can't stress the smoking thing enough.
It complicates things because in all honesty, in most cases, it is even more important then weight3 -
Kudos to you for asking for help and taking the feedback. This attitude will help you in your efforts. Good luck!4
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lynn_glenmont wrote: »moniquebersohn wrote: »Thanks guys, buing a scale 1st thing in the morning.
You're an MFP message board hero: You asked for advice. You considered the advice you got. You didn't get defensive or accuse the people trying to help you of being mean. You agreed to try the advice.
Best of luck in your weight loss efforts.
I agree. Monique is going to do well!
Best of luck girl!0 -
WinoGelato wrote: »moniquebersohn wrote: »
As others have said, you’re likely eating more than you think anyway, so getting a food scale and tightening up your logging will help get a handle on your calorie intake so then you can determine if you are losing at an appropriate rate for your goal.
Two other things - when you exercise you’re meant to eat at least some of those calories back, so don’t neglect those, once you start tracking accurately. Secondly - making sweeping dietary changes like cutting out all sugars (assume you mean all added sugars, not natural sugars in fruits, vegetables and dairy) and fast food is not necessary in order to achieve your weight loss goals. Many of the successful members on this site eat a primarily nutrient dense diet, but also fit in foods they love in moderation and find that to be a very sustainable long term approach. Most people can’t stick with never eating baked goods for the rest of their life, and Fast Food, well there are a variety of options at different places thatcan be easily fit into a calorie appropriate day.
Good luck!
Thanks, yes added sugars. I need to learn new eating habits, before anything else.
And if I give into 1 “cheat meal” it turns into weeks ( have done this as far as I can remember)0 -
Great idea on the food scale. Bump in weight can be from many reasons. Suggest tracking weight using libra, happy scale, trendweight, weightgrapher or similar.
Re-read Dianne's and Gelato's posts (see, I was nice and didn't just call you Wino)
Also look at your total daily activity levels, not just your exercise, when considering life changes.
I can't stress the smoking thing enough.
It complicates things because in all honesty, in most cases, it is even more important then weight
I know smoking is a disgusting habit, and not an easy one if you want to lose weight either. Cravings takes me to sweeties right away. Something that has to be done.
Thanks for the input1 -
moniquebersohn wrote: »WinoGelato wrote: »moniquebersohn wrote: »
As others have said, you’re likely eating more than you think anyway, so getting a food scale and tightening up your logging will help get a handle on your calorie intake so then you can determine if you are losing at an appropriate rate for your goal.
Two other things - when you exercise you’re meant to eat at least some of those calories back, so don’t neglect those, once you start tracking accurately. Secondly - making sweeping dietary changes like cutting out all sugars (assume you mean all added sugars, not natural sugars in fruits, vegetables and dairy) and fast food is not necessary in order to achieve your weight loss goals. Many of the successful members on this site eat a primarily nutrient dense diet, but also fit in foods they love in moderation and find that to be a very sustainable long term approach. Most people can’t stick with never eating baked goods for the rest of their life, and Fast Food, well there are a variety of options at different places thatcan be easily fit into a calorie appropriate day.
Good luck!
Thanks, yes added sugars. I need to learn new eating habits, before anything else.
And if I give into 1 “cheat meal” it turns into weeks ( have done this as far as I can remember)
I don’t believe in cheat meals - I don’t restrict anything from my diet and I work the foods I love in as they fit into my day, week, or month. Calling it a cheat meal fosters that all or nothing mentality that it seems like you are struggling with. At a modest calorie deficit there’s no reason you can’t fit in a serving of ice cream, or a couple slices of pizza, without it being an all out blow out that gets you off track.1
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