Why is this happening?
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kaylakim18
Posts: 15 Member
It has been 2-3months since I started on this weight loss journey. I am 159cm,58.8kg(currently) and I keep my calories below 1050 kcal everyday. I workout semi-regularly like abt 3-4times per week and I do control my diet by consuming sweet potato eggs and tofu often. However, my weight just drops really slowly, about 1kg per month?? I started off at 60.8kg back in the beginning of May, and what annoys me is that whenever I reach a new lower weight, it increases the day after.... On 1 July my weight finally dropped from 58.8 and went to 58.3kg but the day after it increased, two days after 1 July I did exceed my calorie intake by about 200/300 calories(this doesn't happen often) ,but after that I went back to my usual diet but I am back to my 58.8kg weight.. This happens really often and it is honestly getting so discouraging.At times I wonder if I can even reach my goal weight....
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Replies
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You don't weigh that much, so your weight loss is going to be slower. That's just the way that nature works.
My question is, why are you eating so little? How did you choose that calorie goal?13 -
I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.0
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kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).11 -
Smaller bodies use less energy.
Me for example: I am 5'5", 45 year old female and now about 143.5 heading for 130. My BMR + sedentary daily activity means I only burn about 1650 calories per day total. Very active weekend days I may get up to 1800-1900. I eat around 1400 approximately. 1650-1400 = 250, or about .5 pounds per week on average for what I can expect to lose per week.
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kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I'm shorter than you (I'm 155-156cm) and I lose weight just fine on 1,300 calories, and I'm sedentary. I get a 30min walk a day tops, and I eat more on the days I do workout. It's about accurate logging, and understanding that water weight can cause fluctuations with weight. You have to stick to your logging and look at trends over several weeks to get an understanding of how it's working.
What's happening right now is that you're undereating, and therefore are in a dehydrated state in terms of water and necessary nutrients. When you eat a little more, you'll gain a lot of water weight because your body is trying to get back to it's "natural" state where it has enough nutrients to function optimally. It retains water to process the added nutrients it needs.
In short, you are at an artificially low weight. You should eat a more appropriate diet, accept a slight gain that's all water weight, and then continue eating at a more appropriate level, at least 1,200, to then continue loss from what is your true starting weight. This gain doesn't affect measurements, it's literally just added weight on the scale, so don't think of it as gaining weight.
I know you changed your profile, but Daniel wouldn't want you to undereat!6 -
janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.0 -
Are you using a foodscale for everything that contains calories and are you making sure you select correct database entries?3
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kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.8 -
RelCanonical wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I'm shorter than you (I'm 155-156cm) and I lose weight just fine on 1,300 calories, and I'm sedentary. I get a 30min walk a day tops, and I eat more on the days I do workout. It's about accurate logging, and understanding that water weight can cause fluctuations with weight. You have to stick to your logging and look at trends over several weeks to get an understanding of how it's working.
What's happening right now is that you're undereating, and therefore are in a dehydrated state in terms of water and necessary nutrients. When you eat a little more, you'll gain a lot of water weight because your body is trying to get back to it's "natural" state where it has enough nutrients to function optimally. It retains water to process the added nutrients it needs.
In short, you are at an artificially low weight. You should eat a more appropriate diet, accept a slight gain that's all water weight, and then continue eating at a more appropriate level, at least 1,200, to then continue loss from what is your true starting weight. This gain doesn't affect measurements, it's literally just added weight on the scale, so don't think of it as gaining weight.
I know you changed your profile, but Daniel wouldn't want you to undereat!
So if I increase my calorie intake to about 1200 calories, would the water weight that I gained shed off eventually?? Hahaha Daniel 😆😂1 -
janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??1 -
kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.6 -
If you eat the right amount of food you will be healthy. That I think is more important than shedding weight quickly. Water weight is not something you shed considering your body consists of 70% water, and variations of this are just part of life.3
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janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?0 -
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kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).3 -
janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Sorry what's MFP?0 -
My Fitness Pal
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janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I tried entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal0 -
kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I trief entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal
What rate of loss are you choosing?4 -
Go_Deskercise wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I trief entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal
What rate of loss are you choosing?
I chose 0.5kg/week and they recommended me 1200kcal, I tried clicking on 0.75kg&1kg/week and they also recommended me 1200kcal which is weird...0 -
kaylakim18 wrote: »Go_Deskercise wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I trief entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal
What rate of loss are you choosing?
I chose 0.5kg/week and they recommended me 1200kcal, I tried clicking on 0.75kg&1kg/week and they also recommended me 1200kcal which is weird...
No, it's not weird. MFP will never give you less than 1200 calories as it's unhealthy for a woman. Thus if you're given 1200 calories you can be sure that your weekly weightloss goal is too big. Try 0.25kg per week, and I'm sure you'll get more calories.2 -
kaylakim18 wrote: »Go_Deskercise wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I trief entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal
What rate of loss are you choosing?
I chose 0.5kg/week and they recommended me 1200kcal, I tried clicking on 0.75kg&1kg/week and they also recommended me 1200kcal which is weird...
No, it's not weird. MFP will never give you less than 1200 calories as it's unhealthy for a woman. Thus if you're given 1200 calories you can be sure that your weekly weightloss goal is too big. Try 0.25kg per week, and I'm sure you'll get more calories.
Okay sure thankyou! I would like to clarify, if I increase my calorie intake would I gain water weight or is that like a temporary thing and it would go away after a few days? Because I am afraid that once I increase my calorie intake I am gonna gain weight... and also would increasing my calorie intake aid my weight loss journey?0 -
Honestly, I think you are right on track. 1kg/mo loss is appropriate for your size. Your calories are low, but most people undercount (even most diaticians), so maybe (hopefully) you're actually consuming around what RelCanonical consumes.
The reason MFP gives you 1200cal/day is you requested a rate of loss that is too aggressive and 1200 is the lowest MFP will go. 1kg is for people who have 100 lb to lose. That is not appropriate for you.
The only thing that you need to adjust is your expectation.3 -
kaylakim18 wrote: »Go_Deskercise wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I trief entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal
What rate of loss are you choosing?
I chose 0.5kg/week and they recommended me 1200kcal, I tried clicking on 0.75kg&1kg/week and they also recommended me 1200kcal which is weird...
1200 calories is the lowest MFP will go for a female.4 -
Go_Deskercise wrote: »
So for the example in the picture, if mildred doesn’t eat back her calories she burned from exercising her calories for the day would be 1392-550 from exercise = 842 which is way too low correct? If she did eat back her calories it would be 1942.
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This is a variation of what I typed for someone on another thread yesterday. It's just as applicable to you.
If you want to understand how this works, change your MFP setting to Maintain Current Weight and see what it gives you. It's going to be about 1450, possibly under. To lose 0.25kg a week, MFP takes 250 cals off your maintenance number. To lose the 0.5kg you've selected, it would try to take 500 cals off. As it's not safe to eat less than 1200 it will not ever give anyone less than 1200 calories to eat. That means your deficit will be a maximum of 250 and, as you lose weight and need fewer calories to fuel your new weight, your deficit will gradually get even smaller.
I'm pretty much the same height as you. So, as a working example, at the weight I am now, my maintenance cals are 1340. If I wanted to lose weight (which I don't, as my BMI is in the middle of Normal), deducting 250 cals would give me 1090 a day, but MFP would give me 1200. It wouldn't matter what rate of weight loss I select, that's what I'd get because 1200 is the minimum anyone should be eating. BUT, my deficit would only be 140 cals. So, whilst eating 1200 a day, I couldn't possibly lose at a rate of 0.25kg a week. If my logging was 100% accurate both for what I eat and what I expend on exercise, the best I could hope for would be 0.125kg a week but, even then, as my weight went down further, my maintenance calories would get lower and my deficit would get even smaller so my rate of weight loss would decrease further.
To lose my last few kg, before I switched to maintenance earlier this year, took almost a year of very accurate logging.
Right now, you are under-eating. Eating the minimum of 1200 cals a day will ensure that you remain healthy and alive with your hair, nails and muscles intact.3 -
tequierosince06 wrote: »Go_Deskercise wrote: »
So for the example in the picture, if mildred doesn’t eat back her calories she burned from exercising her calories for the day would be 1392-550 from exercise = 842 which is way too low correct? If she did eat back her calories it would be 1942.
Would I gain weight if I increase my calorie intake to the one recommended by MFP??0 -
kaylakim18 wrote: »kaylakim18 wrote: »Go_Deskercise wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »janejellyroll wrote: »kaylakim18 wrote: »I am quite petite so I thought I should consumer lesser calories moreover, I used tdee calculator to calculate how much I should be consuming and I do not workout that intensely that's one of the reasons.
I would be skeptical about a TDEE calculator that gave you a goal of 1,050 as someone who is working out regularly. Generally, 1,200 is the lowest that a woman should go (and most women who are exercising shouldn't even go that low).
Usually for my workouts I only do 20mins of HIIT and that's about it, and I thought this amount of weight loss is not much, hence I lowered my calorie consumption.
I think the issue is that your goals aren't realistic. Since you don't weight much, you won't lose much each week. Trying to cut your calories further to reach a higher rate of loss is just going to result in undereating.
So would increasing my calorie intake to about 1200calories help me to further lose more weight ??
Most people would find that they would lose weight at 1,200 calories, but I'm curious about why you would choose that as your goal? It feels like you're randomly picking numbers. What you want to do is figure out what a reasonable deficit is for you and then consistently hit that. The issue here is that your expectations don't seem to be realistic. 1 kg a month is a good rate of loss for someone at your weight.
How can I figure out a reasonable deficit for me? Do I use the calorie calculators online?
There are tons of calorie calculators online. Some are great, some are okay, some are terrible. The one you already found recommending under 1,200, I wouldn't use that one. Have you tried entering your goals and stats into MFP? That will give you a calorie goal (make sure you choose a reasonable rate of loss).
Yeap I trief entering my goals and stats into MFP, and the calorie intake they recommended for me is 1200kcal
What rate of loss are you choosing?
I chose 0.5kg/week and they recommended me 1200kcal, I tried clicking on 0.75kg&1kg/week and they also recommended me 1200kcal which is weird...
No, it's not weird. MFP will never give you less than 1200 calories as it's unhealthy for a woman. Thus if you're given 1200 calories you can be sure that your weekly weightloss goal is too big. Try 0.25kg per week, and I'm sure you'll get more calories.
Okay sure thankyou! I would like to clarify, if I increase my calorie intake would I gain water weight or is that like a temporary thing and it would go away after a few days? Because I am afraid that once I increase my calorie intake I am gonna gain weight... and also would increasing my calorie intake aid my weight loss journey?
I hear you! Water weight fluctuations are not fat gain though. Try to remember that. Water weight fluctuates for any reason you can think of, really. Hormonal fluctuations like ovulation or menstruation usually lead to a bit more water weight, travel, and especially air travel, sitting at a desk, stress (very important!, thus stressing out might be a self fulfilling prophecy), a bit more salt, if you're eating low carb then a bit more carbs, hot weather, freezing for some, being tired, and pretty much everything else. And on top of that water weight seems to fluctuate on a monthly cycle and there's nothing you can do about it (think of it as ebb and flood at the sea. It just happens). And on top of that you have varying amounts of waste in your intestines, which of course also have a weight.2 -
kaylakim18 wrote: »tequierosince06 wrote: »Go_Deskercise wrote: »
So for the example in the picture, if mildred doesn’t eat back her calories she burned from exercising her calories for the day would be 1392-550 from exercise = 842 which is way too low correct? If she did eat back her calories it would be 1942.
Would I gain weight if I increase my calorie intake to the one recommended by MFP??
Why do you think you would gain weight eating what MFP tells you to eat in order to lose weight???3 -
Go_Deskercise wrote: »kaylakim18 wrote: »tequierosince06 wrote: »Go_Deskercise wrote: »
So for the example in the picture, if mildred doesn’t eat back her calories she burned from exercising her calories for the day would be 1392-550 from exercise = 842 which is way too low correct? If she did eat back her calories it would be 1942.
Would I gain weight if I increase my calorie intake to the one recommended by MFP??
Why do you think you would gain weight eating what MFP tells you to eat in order to lose weight???
I told her that she'll gain water weight. It'll slowly shed after a sudden jump.4
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