Questions from a newbie

andreamugny wrote: »

I've read the info on these forums, but I still have a few more questions to use MFP correctly for weight loss.
I am a 36 year old female, 5'6", 170lbs and I want to lose 20-25lbs. MFP tells me I should aim to eat 1200 calories per day to lose 2lbs per week. How does it work once I reach my goal weight? Am I to eat 1200 cal per day to keep that weight forever? If I go more than 1200, I presume my weight will go back up? Is 1200 cal per day the "magic number" for 145lbs (my goal weight)? I guess I'm a bit confused by the mathematics of it all.

Also, my regular workouts are HIIT workouts (bodyweight squats/ lunges, Burpees, kettle bells, TRX, box jumps, etc) but when I enter strength training exercises there are no exercise calories listed. Why is that? Also, why aren't burpees an option under strength training??

For cardio exercises where there are exercise calories listed, if I chose not to eat those, does that mean I'll lose weight faster or does my body really need them?

Thanks!

With 20-25 pounds to lose you need to only be trying to lose .5 to 1 pound per week. Your calories when you get to your weight goal if you stay reasonably active should be over 2000 per day.

On exercise you should plan to start by eating 50 percent of your calories. Wait about 6 weeks and see if you are losing faster or slower than you should to determine if you should eat more of them.

These are excellent questions!

At 5' 6 " your TDEE Total Daily Energy Expenditure on averages is 1800 calories. This is what you need approximately to stay exactly the same, not gain, not lose. Since our metabolism ebbs and flows every day and is not EXACT, think of this as the very close average number for you. Some days might be a little under, or a little over (especially with exercise).

ANYTHING UNDER 1800 is a deficit, so think of that 1200 as the bottom of a range.

Every day does not have to be the same.

The most important number to remember is 1800 because that's what your body needs to maintain.

A deficit is a corrective action. Think of like medicine. You don't have to take the same dose every day. You can go for weeks without it and simply stay the same and that's healthy sometimes.

The closer you get to your goal, the fewer deficit days you need, and the harder it will be because your body does not have the extra energy stored in fat cells to make up the difference anymore.

Most of us, if we try to eat extra calories for those workouts, yes, it will slow down the progress and sometimes make you plateau because everything is estimated, sometimes you get lucky with estimates and sometimes not. Calorie counting is an estimate, as is TDEE. Collecting data as accurately over time is the best way to know. The body always tells the truth, but you won't be able to figure it out without good data.

Think of exercise as an extra bonus. It makes you super healthy, the HIIT makes you build more mitochondria cells which makes you have more energy and burn more fat when you are active. It's so cool.

Yes, it will happen faster with exercise.

So as you get closer... know that exercise does burn calories even if the HRM's are highly overrated and know you might need an extra serving here and there, but eating an extra huge meal equivalent might make you plateau or gain. Time and data will prove it.

When you get to your goal, some days and weeks you will eat over 1800, so you just need a few days to eat slightly under, 1500-1600 should be good enough for a deficit here and there to maintain. When your pants get a little tight sometimes, don't panic, a few weeks with a few days of slight deficit gets you back.

Maintaining is hard too because it's always so easy to slip back and rebound. You have to keep up with your new healthy habits of being mindful of eating and keep exercising.

I think you will do great because you ask great questions.

Wishing you the best!

Roberta