Daily calories and excersize
ashley_mullo155
Posts: 32 Member
Hello so I'm on 1,200 calories a day I started off with 1,380 for the first like 7 months been doing it for 11 months 1,200 isn't particularly hard because I workout up to 60 minutes a day so I get to just eat a little more but how much of what you burn do you actually eat does everyone eat all of there daily calorie limit a day or do you leave like 200 300 calories just incase in that 60 it wasn't what you burnt hope that makes sense only asking is because I'm always more or less eating all the calories I have in my limit only a few times il leave like 100 and don't get me wrong it's been working I've lost 2 stone but 2 stone in 11 months I think is a bit slow was expecting a little bit more and im now starting to think it's because I'm eating most of the daily calories and relying on exercise too to eat more and then I might not even be burning no were near as I think I am and eating over any advice would be appreciated as I'm not loosing much these days I do log all my food with a scale and most days eat healthy meats and veg but I do love a chocolate bar or 2 but these fit in my calories anyway so I wouldn't even blame the snacks
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Replies
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So you lost 28lbs in 11 months. That's2.5lbs per month. What's wrong with that? How heavy were you when you started out and how heavy now? The more weight you lose the slower it will be as your body needs less energy to basically exist and also everyday chores need less energy due to less mass that needs to be moved around.
Look, you post an awful lot of threads. There's a lot of anxiety in many of them. Really, try to calm down. What you are doing is working. And there's any chance you can't lose faster than this. So breathe, relax. Eat enough to feel good and strong.4 -
Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.9 -
Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.2 -
Mfp is known for over estimating calories burnt from exercise. Try eating 75% of them for a week if that doesn't work cut to 50 then 25. What you are doing is working even of slowly, you're not sts or gaining. Do you have some kind of Fitbit or apple watch to compare what the calories burnt say on here? Keep going you're doing great1
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Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
OMG, I keep wondering if she's pregnant.
But what others said, OP. You're doing fine. Other than not having you're period.
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Not seeing any reason to change when what you are doing is working.
You have selected a tool to help you lose weight and you are losing weight - you would need a good reason NOT to use the tool you chose in the way it is designed to be used and so far haven't seen that reason.
Why do you think eating less and losing faster is necessary or a good thing?
You haven't mentioned what exercise you are doing, how you are estimating, or how many calories you are estimating for your up to an hour of exercise as day.
To answer one of your questions - yes I eat back all of my exercise calories but the vast majority of my exercise calories are accurately estimated so no leaving "200 or 300" cals would be counter-productive and make my estimates far worse.
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Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.
I was not trying to embarrass anyone, and in fact I did try to help - people are likely to get more advice if their messages are easy for the community to understand and the whole of my second paragraph was supportive and encouraging.
If you want to interpret that as something negative, that's on you.10 -
Redordeadhead wrote: »Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.
I was not trying to embarrass anyone, and in fact I did try to help - people are likely to get more advice if their messages are easy for the community to understand and the whole of my second paragraph was supportive and encouraging.
If you want to interpret that as something negative, that's on you.
There are dozens of genuine reasons why someone may not use the best grammar. You understood well enough to give the advice there was no real need to point out the lack of punctuation. If you can't see how what you said could have been insulting and or embarrassing than that is actually on you.1 -
Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.
Thankyou there was no need for his rude comment to be fair not my fault I don't use punctuation we all speak in our own way bloody judgemental I'm not in a English lesson I'm asking for advice on a fitness page lol0 -
ashley_mullo155 wrote: »Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.
Thankyou there was no need for his rude comment to be fair not my fault I don't use punctuation we all speak in our own way bloody judgemental I'm not in a English lesson I'm asking for advice on a fitness page lol
Not using punctuation is a choice. It's a choice you're free to make, but when you deliberately choose to write in a non-standard way there is always the possibility that it will attract attention.7 -
OK most of these comments here are saying you don't see why I should change what's already been working I never said I wanted to change what I was doing never once stated that I asked for some advice as things are really slowing down I'm hardly even loosing weight these days and I think it's because I'm estimating my calories burned in my fitness pal and that's maybe not what I've actually burned so I'm eating over when I think I'm not and I should be loosing at least 1lb to 2lb pound a week and I don't and I workout to YouTube Jessica Smith TV cardio and strength training0
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janejellyroll wrote: »ashley_mullo155 wrote: »Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.
Thankyou there was no need for his rude comment to be fair not my fault I don't use punctuation we all speak in our own way bloody judgemental I'm not in a English lesson I'm asking for advice on a fitness page lol
Not using punctuation is a choice. It's a choice you're free to make, but when you deliberately choose to write in a non-standard way there is always the possibility that it will attract attention.
I don't know how to use punctuation I didn't finish school but why should I explain myself to you and this is why sometimes I get put off posting on here because you just get people that point out stupid things like punctuation get over it1 -
ashley_mullo155 wrote: »OK most of these comments here are saying you don't see why I should change what's already been working I never said I wanted to change what I was doing never once stated that I asked for some advice as things are really slowing down I'm hardly even loosing weight these days and I think it's because I'm estimating my calories burned in my fitness pal and that's maybe not what I've actually burned so I'm eating over when I think I'm not and I should be loosing at least 1lb to 2lb pound a week and I don't and I workout to YouTube Jessica Smith TV cardio and strength training
Why do you think you should be losing 1-2 pounds a week? Do you know what the size of your deficit is?
1-2 pounds is a pretty rapid rate of loss.1 -
Mfp is known for over estimating calories burnt from exercise. Try eating 75% of them for a week if that doesn't work cut to 50 then 25. What you are doing is working even of slowly, you're not sts or gaining. Do you have some kind of Fitbit or apple watch to compare what the calories burnt say on here? Keep going you're doing great
Thankyou and nope I don't have that i just put in cardio on the my fitness pal thingy and it comes out estimates and it's obvs not what I've burned so I'll try not eat over0 -
Maybe change your expectations? How much more do you have to lose? What are your height and weight now?2
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Maybe change your expectations? How much more do you have to lose? What are your height and weight now?
I halft to loose another 2 stone I have loads of fat on my stomach not so much the legs or arms anymore but a decent amount of fat on the stomach and it will take about another 2 stone so am 10 stone 3 right now started from 12,11 and I need to get to about 8,1 or too be honest whenever the fat comes off my stomach and I'm small I'm 5ft0 -
ashley_mullo155 wrote: »Maybe change your expectations? How much more do you have to lose? What are your height and weight now?
I halft to loose another 2 stone I have loads of fat on my stomach not so much the legs or arms anymore but a decent amount of fat on the stomach and it will take about another 2 stone so am 10 stone 3 right now started from 12,11 and I need to get to about 8,1 or too be honest whenever the fat comes off my stomach and I'm small I'm 5ft
I think that's only about 143 pounds? You don't weigh that much, the weight isn't going to fall off quickly.3 -
janejellyroll wrote: »ashley_mullo155 wrote: »Maybe change your expectations? How much more do you have to lose? What are your height and weight now?
I halft to loose another 2 stone I have loads of fat on my stomach not so much the legs or arms anymore but a decent amount of fat on the stomach and it will take about another 2 stone so am 10 stone 3 right now started from 12,11 and I need to get to about 8,1 or too be honest whenever the fat comes off my stomach and I'm small I'm 5ft
I think that's only about 143 pounds? You don't weigh that much, the weight isn't going to fall off quickly.
I'm not expecting it to fall off quickly 🤦♀️ I said it's going slow 2lb a month is not that much on my estimates its 2lb a week from my daily calories, I understand it won't fall of quickly I just want to loose more than just 2lb a month but thanks for the input anyway0 -
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ashley_mullo155 wrote: »Redordeadhead wrote: »Punctuation would really help, this is very difficult to read.
It sounds like you are making good progress, try not to stress too much. What you are doing is working, so don't overthink it.
If it was so difficult to understand you could have just tried to read it and move on without commenting. No need to try and embarrass someone who's just asking for help.
Thankyou there was no need for his rude comment to be fair not my fault I don't use punctuation we all speak in our own way bloody judgemental I'm not in a English lesson I'm asking for advice on a fitness page lol
Ok. I think you are being ruder than I was at this point, but good luck to you.
It may be that you just have to accept a slower rate of loss. It might make you feel a bit impatient, we have all had moments where we wish it moved faster. However the good news is it's probably more sustainable long term and you can continue losing while eating a little of what you want, without feeling deprived.4 -
ashley_mullo155 wrote: »janejellyroll wrote: »ashley_mullo155 wrote: »Maybe change your expectations? How much more do you have to lose? What are your height and weight now?
I halft to loose another 2 stone I have loads of fat on my stomach not so much the legs or arms anymore but a decent amount of fat on the stomach and it will take about another 2 stone so am 10 stone 3 right now started from 12,11 and I need to get to about 8,1 or too be honest whenever the fat comes off my stomach and I'm small I'm 5ft
I think that's only about 143 pounds? You don't weigh that much, the weight isn't going to fall off quickly.
I'm not expecting it to fall off quickly 🤦♀️ I said it's going slow 2lb a month is not that much on my estimates its 2lb a week from my daily calories, I understand it won't fall of quickly I just want to loose more than just 2lb a month but thanks for the input anyway
2 pounds a month isn't slow for your current weight. Can you explain how you expect to lose two pounds a week? That would be a huge deficit and it doesn't sound like you're doing enough exercise to create that and eat enough (nor should that be your goal). That would require a deficit of 1,000 calories a day. What do you figure that your current deficit is?1 -
OP, I'm about an inch taller than you and started out a little heavier than you are now. I was also eating 1200 calories a day (plus exercise cals). I've lost just under 3 stone - but it took me just over two years to do it. That's probably not what you want to hear but it's quite normal.
At your current weight, if you were to change your MFP setting to Maintenance, you'll probably find that your calories will be around 1450 a day. To lose 0.5lb a week requires a 250 calorie deficit; a deficit of 500 will see you losing 1lb a week and so on. BUT, no matter what weight loss rate you select, MFP will not let you go below 1200 calories a day. Therefore, you can't actually get more than a deficit of 250, therefore you won't lose any faster than 0.5lb a week - which is roughly how fast you're losing. The only way you can lose faster is to have a greater deficit and that really isn't a good idea as you run the risk of serious, long-term damage to your health.
As your weight goes down, the number of calories required to maintain that weight also goes down. And then your deficit gets smaller, so the rate at which you will lose the last couple of stone is going to be very slow.
I switched to Maintenance just as we went in to lockdown in March. I now get 1340 calories a day. Whoopee. However, that just highlighted that, for the last couple of pounds that I lost, I was working to a deficit of just 140 - so it's no great surprise that it took 4 months. It also required strict measuring and weighing of everything as it wouldn't take much to wipe out that small deficit.
It seems that what you're doing is working as expected according to the maths. So, instead of trying to lose faster or getting frustrated that you're not losing 1-2lb a week, focus on continuing as you have been - and look at the fact that you've already lost 2 stone so are a long way on from where you were.
And to answer your specific question - yes I ate (and still eat) my exercise calories.
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when they calculated my daily calories to 1,200 a day it says loose 2lbs a week so I just thought that's what I should be loosing so thought I was not doing it right and being slower than everyone else0
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ashley_mullo155 wrote: »when they calculated my daily calories to 1,200 a day it says loose 2lbs a week so I just thought that's what I should be loosing so thought I was not doing it right and being slower than everyone else
It's telling you 1200 because you have selected too aggressive of a goal and that's the lowest that it will show you.
Select an appropriate weight loss goal per week and see what mfp gives you for calories
I'll just put this here again......
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ashley_mullo155 wrote: »when they calculated my daily calories to 1,200 a day it says loose 2lbs a week so I just thought that's what I should be loosing so thought I was not doing it right and being slower than everyone else
When you sign up for mfp, you get to choose how much you want to lose a week. So 1/2 lb, 1 lb, 1.5 lbs or 2 lbs. Or stones for you brits. Most would choose 2 lbs) just because they want it to come off faster but it's really the users responsibility to know or learn what's healthy and what's not. (I can't remember if mfp recommends certain rates of loss when signing up but I doubt it.)
You also have to remember that weight loss isn't linear and a whole bunch of things will interfere with losing the EXACT amount of weight per week you're going for.
Honestly, just to stay sane, I would take the win if I lost anything or even maintained because...at least I hadn't gained.
AND to actually answer your first initial question, I ate every last calorie I could get my hands on if I earned it.
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ashley_mullo155 wrote: »janejellyroll wrote: »ashley_mullo155 wrote: »Maybe change your expectations? How much more do you have to lose? What are your height and weight now?
I halft to loose another 2 stone I have loads of fat on my stomach not so much the legs or arms anymore but a decent amount of fat on the stomach and it will take about another 2 stone so am 10 stone 3 right now started from 12,11 and I need to get to about 8,1 or too be honest whenever the fat comes off my stomach and I'm small I'm 5ft
I think that's only about 143 pounds? You don't weigh that much, the weight isn't going to fall off quickly.
I'm not expecting it to fall off quickly 🤦♀️ I said it's going slow 2lb a month is not that much on my estimates its 2lb a week from my daily calories, I understand it won't fall of quickly I just want to loose more than just 2lb a month but thanks for the input anyway
I'm sorry, but 2lbs per week IS fast and only possible and recommended for people who are very obese. To lose 2lbs per week you'd need a deficit of 1000 calories per day, every day. Eating less than 1200 net calories per day is unhealthy, and I bet a calorie deficit of 1000 calories per day would bring you way below 1200 calories.3 -
Thankyou ive just changed my rate to 0.5lb a week and it's now give me 1,450 a day maybe this be better for me because the 1,200 seemed to stress me so much constantly thinking about how many calories I have left to eat more because I'm hungry lol but least now I have a little more so won't be as hard on me Thankyou3
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ashley_mullo155 wrote: »Thankyou ive just changed my rate to 0.5lb a week and it's now give me 1,450 a day maybe this be better for me because the 1,200 seemed to stress me so much constantly thinking about how many calories I have left to eat more because I'm hungry lol but least now I have a little more so won't be as hard on me Thankyou
Ok! So basically your maintenance calories are currently at around 1700 calories, as a deficit of 0.5lbs per week is 250 calories less per day. Thus a 2lbs per week loss (1000 calories less per day) would bring you down to 700 calories per day. Not realistic, right? You got it
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ashley_mullo155 wrote: »Thankyou ive just changed my rate to 0.5lb a week and it's now give me 1,450 a day maybe this be better for me because the 1,200 seemed to stress me so much constantly thinking about how many calories I have left to eat more because I'm hungry lol but least now I have a little more so won't be as hard on me Thankyou
Ok! So basically your maintenance calories are currently at around 1700 calories, as a deficit of 0.5lbs per week is 250 calories less per day. Thus a 2lbs per week loss (1000 calories less per day) would bring you down to 700 calories per day. Not realistic, right? You got it
Thankyou so much and I honestly don't have a clue what any of that means lol is that a good thing I'm on 1,480 a day now2 -
To stay at the weight you are, right now, you'd need to eat 1700 a day. That's your Maintenance number of calories for your current weight. (It will go down as you lose more weight)
To lose at a rate of 0.5lb a week, you take 250 calories a day off your Maintenance number.
That's what MFP has done for you, and is why it has now given you 1450 a day. (1700-250 =1450)
You'd deduct 1000 calories a day from your Maintenance number to lose 2lb a week. But 1700-1000 =700 calories and that's below the threshold, so MFP was setting you to 1200 which is the minimum recommended number for females. Unfortunately, when short, non-obese people select 2lb a week, the MFP set-up screen doesn't say "That's too aggressive and we can't let you do that".
Just remember that you still need to log your exercise and eat at least some of those exercise calories in addition to the 1450. That's how MFP is designed. If you're doing an hour of exercise a day, you are not burning zero calories doing so and you need to fuel that.
However, you were losing at 0.5lb a week before, so I'd say you're right when you initially said that your exercise calories are possibly being overstated. Eat half of your exercise calories but make sure you're logging everything that you eat or drink, very carefully. Then see how you're doing in 6 weeks time.
Keep reminding yourself that you've already lost 2 stone, so you're doing well.2
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