Lost to what my previous nutrition has put me on
PopatoChisps
Posts: 3 Member
I just found out about myfitnesspal and its telling me to eat 2500 a day to lose 1 pound per week but my previous nutritionist told me that was too much food for my weight and put me on a 1800-1900 calorie diet right away. I am 310 and 5'10. I feel more comfortable on a 2500 diet because when I was eating 1800 I binged a lot
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Replies
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At your weight, it is really important to get some of that weight off as soon as possible.
You can eat at the 1800-1900 level or at the 2500 level, it's certainly your choice.
1800 is a good amount of food - so it can be done if you make most of your food choices count.4 -
If you weren't able to adhere to 1800 kcal a day, it's probably worth trying. How active are you in your daily life (i.e., desk job? or something where you're on your feet a lot? Do you know how many steps you get in an average day?)? Age?
I ask because I plugged your weight and height into a calculator with 39% BF (which I think would be a reasonable guess if you're out of shape) and age 30 and got a BMR of 2223. With a sedentary job and little to no exercise, your TDEE would be in the 2600 to 2700 range, so 2500 cals a day would have you losing weight very slowly.
On the other hand, if you're 19 with only 25% BF (i.e., you're actually carrying a lot of muscle along with your fat) your BMR would be 2648. Add a job that has you on your feet a lot, maybe even lifting and moving things, and/or are seriously working out, and your TDEE could be somewhere in the 4000 to 4500 range, and you could lose 3 to 4 lbs a week if you adhered to 2500 cals a day.
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lynn_glenmont wrote: »If you weren't able to adhere to 1800 kcal a day, it's probably worth trying. How active are you in your daily life (i.e., desk job? or something where you're on your feet a lot? Do you know how many steps you get in an average day?)? Age?
I ask because I plugged your weight and height into a calculator with 39% BF (which I think would be a reasonable guess if you're out of shape) and age 30 and got a BMR of 2223. With a sedentary job and little to no exercise, your TDEE would be in the 2600 to 2700 range, so 2500 cals a day would have you losing weight very slowly.
On the other hand, if you're 19 with only 25% BF (i.e., you're actually carrying a lot of muscle along with your fat) your BMR would be 2648. Add a job that has you on your feet a lot, maybe even lifting and moving things, and/or are seriously working out, and your TDEE could be somewhere in the 4000 to 4500 range, and you could lose 3 to 4 lbs a week if you adhered to 2500 cals a day.
I have a desk job and I am not active. I'm 21 years old and I don't keep track of my average steps. I'm trying to add days to my week for the gym so I am slowly adding but still put sedentary life style. I go to the gym only on Saturday and Sunday right now, these are the days I don't have work.0 -
bigtimefuko wrote: »I just found out about myfitnesspal and its telling me to eat 2500 a day to lose 1 pound per week but my previous nutritionist told me that was too much food for my weight and put me on a 1800-1900 calorie diet right away. I am 310 and 5'10. I feel more comfortable on a 2500 diet because when I was eating 1800 I binged a lot
How about meeting somewhere in the middle between 2000-2200? There is no point staying at 1800 if you can not adhere to that amount as it is a recipe for disaster.5 -
There's another factor in all of this: When you were eating, and when were you eating it? (Don't answer that: Think about it as you read the next bit.)
Different people find different things filling and satisfying. Some people feel full with more protein (usually things like meat, cheese, fish, eggs, etc.). Other people feel full with fats (things like nuts, peanut butter, avocados, oil, fatty fish/meat, etc.). Some need high volume to feel full (often, that's plenty of low cal, high volume fruits and veggies, but there are other options). Some people need carbs, often especially complex carbs like grains, whole baked potatoes, beans, etc. Some people need a combination.
Even beyond that, different people feel best on different eating schedules: Skip breakfast, eat breakfast, 3 meals a day, 1 meal a day, 6 small meals a day, snacks between meals or no snacks: It's very personal, and there are lots of options.
If you're not feeling full and satisfied at a certain (theoretically reasonable) calorie level, maybe you need more calories. Or maybe you need different food choices, or a different eatin schedule.
The only way to know is to pay attention to how you feel, and notice when you feel better or worse, then note what you were doing at that time. Your personal best way of eating goes along with your personal right calorie level, as a way to manage your weight.
Also, if you binged, think about why: Physical hunger? Stress? Habits? Not enough sleep? Emotions? Social cues? Boredom? Sometime, hunger/appetite are the reason, and we manage that with food choices and timing. But if it's one of those other things, it's better to dig down, figure out the root cause, and deal with that. Sometimes it's good to get counselor in on the game, if it's not just hunger at work, and that's a sensible and mature thing to recognize.
You can do this!
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It's important to realize that MFP's calorie goal is simply a math equation. It takes the information you give it, and then makes the calculation.
First it calculates your BMR. Based on being a 21 year old male, 5'10. 310 pound, MFP calculates your BMR to be 2407. It then takes your activity level (sedentary), and uses it as a multiplier of your BMR (1.25x). This gives you a maintenance calorie level of 3009. You then told MFP that you wanted to lose 1 pound a week, which you need a 500 calorie per day deficit to accomplish. MFP subtracted 500 from your maintenance calories, which should give you a daily goal of 2509. That is how they came up with it.
I am curious on your decision to target only 1 pound per week of weight loss? Is there a reason that you are choosing to go at that relatively slow pace? At your weight, you should be able to safely lose more. I agree with others that recommended perhaps meeting in the middle with your nutritionist. Could you try to target 1.5 pounds per week of weight loss? That would give you a 2259 daily calorie goal. That should enable a bit faster weight loss, as well as provide a buffer in case the MFP calculations don't accurately reflect your actual calorie burn (remember it is just an estimate based on your stats, not a personalized reading). It should hopefully be more manageable than the goals set by your nutritionist, and make you less prone to binges. I'd recommend trying it out for a month, and seeing how it works for you in terms of weight loss and ability to stick with it. Then you can make changes from there if necessary.3 -
2500 a day tracks
I'm a 6'1, 248lb male who's has a lightly active "job" (school actually) and with lifting cals I cut 2lbs a week on 2300 a day.2 -
first off let me start by saying good for you to recognize that you have to lose weight.
Being 310lbs at your age and height is not good health and if you do something about it when you are young you have a far better chance at preventing serious health issues. Things like high blood pressure and type 2 diabetes give no warning signals and you run the risk of both at that weight.
According to the calculator I use religiously your target calories should be more around 2300 calories to lose weight.
Just remember weight loss is a journey, not a race. In order to lose weight and keep it off you have to change your lifestyle not just focus on calorie restriction otherwise all the weight you lose will come back.
You absolutely must get moving more and eat less. Start small and work your way up. Find an exercise that you enjoy because you are more likely to succeed doing something that you like. Remember cardio (walking, running, cycling etc.) are good for your heart and lungs but if you want to lose weight start resistance training (weights). Building muscle will triple your calorie burn. No, you don't need to get "ripped" just add some muscle and exercise regularly to maintain it. Swimming is great for maintenance....
In the food area, keep it simple and the weight will fly off...if it was made in a (manufacturing) plant, don't eat it...if it is a plant, eat it !!
Concentrate on high quality proteins and lots of vegetables and fruit. Start making meals for the week and skip the restaurants and fast food joints. Keep a healthy snack available (like mixed nuts, seeds and fruit) handy for times when you just can't get to a decent meal. And drink plenty of water...64 ounces or more per day and stay away from soda, fruit juice and diet soda.
No you don't have to eat salad all the time, just be conscious of what you eat...breads, pasta, rice, potatoes are all vegetarian but carry a lot of unwanted calories. Switch unhealthy foods for healthy...potato chips/salty snacks for walnuts/almonds/cashews/pumpkin seeds/sunflower seeds. Switch pudding for greek yogurt (flavored if you like). Switch beef burgers to turkey burgers and have side salad instead of fries. Switch regular or thick crust pepperoni pizza for thin crust vegetarian pizza. Switch whole milk to skim milk or almond milk. Eat steel cut oatmeal instead of a bowl of Cheerios ...the list goes on.
Trust me when I say your job to lose weight is going to be way easier than many of us here because you are young. I had to start this journey in my 50's and believe me it gets super difficult as you age....almost impossible.14 -
If you can't stick to 1,800 calories per day then 2,500 seems a better starting point. 1 lb a week loss you can sustain would be better than something you can't stick to.
Maybe after a couple of weeks try lowering your goal to 2,250- 2,000 calories and see how that goes.3 -
If you can't sustain 1800 a day then absolutely try 2500. I know some people have mentioned that it's pretty important for your health that you shift the weight pretty quickly....but if 1800 causes you to binge then it's not going to help in the long run. If you can stick to 2500 and lose 1lb a week then eventually that 1lb starts adding up and before too long you should start feeling your health improve.
When it comes to exercise start small and try and increase a little bit by bit. Go for a 5-10 minute walk before dinner or even just 10 minutes of walking on the spot. Anything that gets your body moving and increases your heart rate. Just keep working on improving and you'll get there 0 -
first off let me start by saying good for you to recognize that you have to lose weight.
Being 310lbs at your age and height is not good health and if you do something about it when you are young you have a far better chance at preventing serious health issues. Things like high blood pressure and type 2 diabetes give no warning signals and you run the risk of both at that weight.
According to the calculator I use religiously your target calories should be more around 2300 calories to lose weight.
Just remember weight loss is a journey, not a race. In order to lose weight and keep it off you have to change your lifestyle not just focus on calorie restriction otherwise all the weight you lose will come back.
You absolutely must get moving more and eat less. Start small and work your way up. Find an exercise that you enjoy because you are more likely to succeed doing something that you like. Remember cardio (walking, running, cycling etc.) are good for your heart and lungs but if you want to lose weight start resistance training (weights). Building muscle will triple your calorie burn. No, you don't need to get "ripped" just add some muscle and exercise regularly to maintain it. Swimming is great for maintenance....
In the food area, keep it simple and the weight will fly off...if it was made in a (manufacturing) plant, don't eat it...if it is a plant, eat it !!
Concentrate on high quality proteins and lots of vegetables and fruit. Start making meals for the week and skip the restaurants and fast food joints. Keep a healthy snack available (like mixed nuts, seeds and fruit) handy for times when you just can't get to a decent meal. And drink plenty of water...64 ounces or more per day and stay away from soda, fruit juice and diet soda.
No you don't have to eat salad all the time, just be conscious of what you eat...breads, pasta, rice, potatoes are all vegetarian but carry a lot of unwanted calories. Switch unhealthy foods for healthy...potato chips/salty snacks for walnuts/almonds/cashews/pumpkin seeds/sunflower seeds. Switch pudding for greek yogurt (flavored if you like). Switch beef burgers to turkey burgers and have side salad instead of fries. Switch regular or thick crust pepperoni pizza for thin crust vegetarian pizza. Switch whole milk to skim milk or almond milk. Eat steel cut oatmeal instead of a bowl of Cheerios ...the list goes on.
Trust me when I say your job to lose weight is going to be way easier than many of us here because you are young. I had to start this journey in my 50's and believe me it gets super difficult as you age....almost impossible.
Not so! I lost 75 lbs in my 60's while also having Hashimoto's thyroiditis as well as a few physical issues that limited the exercise I could partake in. As long as *anyone* eats less than they burn in a day, they will lose weight. It might happen at a somewhat slower rate for some older members, but it's not even close to "'almost impossible."
To the OP: I agree with others that your current caloric intake needs to be raised. 1800 to 1900 per day is *way* too low for you. I would also suggest that if you think professional help would be of benefit to you, get your doctor to refer you to a Registered Dietician - not a Nutritionist. An RD is a bonafide professional, whereas someone calling themselves a Nutritionist can literally get their 'degree' online in a weekend.
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If I followed @Dilvish advice I'd be miserable.
Eat what you like within your calories.
Play around with the fat protein and fibre to see what fits you better.
Good luck1
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