Boosting Metabolism
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cmriverside wrote: »Oh, the other very interesting test your doc can order for you is A1C. It s, normally, prescribed only to people with diagnosed diabetes 2, but to know it will be very interesting to find out how your are sensitive to insulin. People have no opportunity to measure it ,bc docs never order it. If your number comes back higher than 5.6, it indicates that your "average" blood glucose was elevated to 114 mmol/decL every minute of the last 3 months. It may be your simple reason why you can' t loose any weight. I just want to repeat, we just like your car: you push gas pedal, or you press break pedal, never together. The same is in your body: it's in the grow mode (when insulin is up) or you are in the burning mode using accumulated energy (insulin on the bottom but glucogon is up), never together.
The other reason why you feel that your metabolism got low, it's your thyroid gland could decrease, it's activity. Most the problems with thyroid happens from consumption of too much carbs. Thyroid participates in carbs metabolism especially in women body, that's why most thyroid problems happen with women. You were asking why your hasband loose his weight easy, while you are strugling. This is on top of other differences between men and women. His body is larger. his muscle mass is larger, his basal metabolism heiger, he has more than 40 times testesterone, his adrenalin and other corticosteroidal hormones are more potent. If you awaer, human body has about 300 hormones enable us to use fat as energy, and only one, but very powreful hormone insulin, which allows us to store energy in the fat tissue. So you have very strong lever in you hands, to decrease insulin (at least for few hrs a day, to let your body to do it's job - get your body slimmer
I don't know why you keep saying, "Doctors never order this."
Every year since 1985 I have gotten a fasting blood test yearly as part of my regular physical exam AND they test A1C.
Where do you live that you have to pay out of pocket for these standard tests that are included in an insurance-paid yearly exam?
Totally as an aside, I live in Belgium and this definitely isn't a standard test here either, I had never heard of it before joining these forums. Not anything to do with paying out of pocket (universal healthcare here), I'm guessing doctors here just think a blood glucose test is sufficient (at least for non diabetics, I don't know what tests are ordered for people who have diabetes or an abnormal blood glucose test).1 -
cmriverside wrote: »Oh, the other very interesting test your doc can order for you is A1C. It s, normally, prescribed only to people with diagnosed diabetes 2, but to know it will be very interesting to find out how your are sensitive to insulin. People have no opportunity to measure it ,bc docs never order it. If your number comes back higher than 5.6, it indicates that your "average" blood glucose was elevated to 114 mmol/decL every minute of the last 3 months. It may be your simple reason why you can' t loose any weight. I just want to repeat, we just like your car: you push gas pedal, or you press break pedal, never together. The same is in your body: it's in the grow mode (when insulin is up) or you are in the burning mode using accumulated energy (insulin on the bottom but glucogon is up), never together.
The other reason why you feel that your metabolism got low, it's your thyroid gland could decrease, it's activity. Most the problems with thyroid happens from consumption of too much carbs. Thyroid participates in carbs metabolism especially in women body, that's why most thyroid problems happen with women. You were asking why your hasband loose his weight easy, while you are strugling. This is on top of other differences between men and women. His body is larger. his muscle mass is larger, his basal metabolism heiger, he has more than 40 times testesterone, his adrenalin and other corticosteroidal hormones are more potent. If you awaer, human body has about 300 hormones enable us to use fat as energy, and only one, but very powreful hormone insulin, which allows us to store energy in the fat tissue. So you have very strong lever in you hands, to decrease insulin (at least for few hrs a day, to let your body to do it's job - get your body slimmer
I don't know why you keep saying, "Doctors never order this."
Every year since 1985 I have gotten a fasting blood test yearly as part of my regular physical exam AND they test A1C.
Where do you live that you have to pay out of pocket for these standard tests that are included in an insurance-paid yearly exam?
Totally as an aside, I live in Belgium and this definitely isn't a standard test here either, I had never heard of it before joining these forums. Not anything to do with paying out of pocket (universal healthcare here), I'm guessing doctors here just think a blood glucose test is sufficient (at least for non diabetics, I don't know what tests are ordered for people who have diabetes or an abnormal blood glucose test).
Even here in the US, it's variable. I don't recall ever having had an A1C, and I've had my share of blood tests. My glucose has always been totally fine, and no symptoms of related problems, so no A1C ordered. Various of my friends (same area, same provider organization in some cases) have had the A1C repeatedly, because they present differently. Here, I'd say "doctors never order this" unless they have at least some vague indication that it might be useful in a particular case. Still, if I asked for one, I'm pretty sure I'd get it. 🤷♀️
WIth no indication to the contrary, I'll make the assumption that OP's doctor has a clue, and will be open to discussion.
The idea that because of her weight and current frustration over slow loss, she is *necessarily* insulin resistant, prediabetic, diabetic, though, is speculative . . . and even if one of those things is true, there are people here who've lost from an obese weight with those conditions without adopting a ketogenic diet (though carb management may be part of their medical recommendation).9 -
I wish there was a “multiple disagree” button I could use for some posts! Just clicking it once isn’t making me feel better 😳16
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OP please ignore EVERYTHING natosor1 is spouting. There’s a reason we ALL disagree with it. I don’t want you to try something that will make you miserable and result in you giving up on your weight loss journey.
I eat what I like when I like. I eat in a calorie deficit and add in exercise to lose more OR allow myself to eat more. I consistently lose weight without fasting, keto, or low carb. Sure those methods might work for some people, but are they sustainable? If not, you regain when you stop.?
CICO is all that matters.10 -
cmriverside wrote: »Oh, the other very interesting test your doc can order for you is A1C. It s, normally, prescribed only to people with diagnosed diabetes 2, but to know it will be very interesting to find out how your are sensitive to insulin. People have no opportunity to measure it ,bc docs never order it. If your number comes back higher than 5.6, it indicates that your "average" blood glucose was elevated to 114 mmol/decL every minute of the last 3 months. It may be your simple reason why you can' t loose any weight. I just want to repeat, we just like your car: you push gas pedal, or you press break pedal, never together. The same is in your body: it's in the grow mode (when insulin is up) or you are in the burning mode using accumulated energy (insulin on the bottom but glucogon is up), never together.
The other reason why you feel that your metabolism got low, it's your thyroid gland could decrease, it's activity. Most the problems with thyroid happens from consumption of too much carbs. Thyroid participates in carbs metabolism especially in women body, that's why most thyroid problems happen with women. You were asking why your hasband loose his weight easy, while you are strugling. This is on top of other differences between men and women. His body is larger. his muscle mass is larger, his basal metabolism heiger, he has more than 40 times testesterone, his adrenalin and other corticosteroidal hormones are more potent. If you awaer, human body has about 300 hormones enable us to use fat as energy, and only one, but very powreful hormone insulin, which allows us to store energy in the fat tissue. So you have very strong lever in you hands, to decrease insulin (at least for few hrs a day, to let your body to do it's job - get your body slimmer
I don't know why you keep saying, "Doctors never order this."
Every year since 1985 I have gotten a fasting blood test yearly as part of my regular physical exam AND they test A1C.
Where do you live that you have to pay out of pocket for these standard tests that are included in an insurance-paid yearly exam?
I was also confused by this. I get this test at my annual physical and my insurance always covers it. I'm not even particularly high risk (my dad was a T2D, but my levels have always been normal and I don't have any risk factors beyond that family history). I didn't even bring it up, it's part of the regular test panel. For context, I live in the US and my insurance isn't particularly incredible.3 -
So let me start by saying i follow a ketogenic diet (most know that), so i am speaking from that as a background.
1. Fasting absolutely does not increase metabolism. IIRC, after 36 hours, your body will down regulate metabolic functions as a means to preserve energy.
2. Fasting is counterproductive when it comes to sustainment of muscle mass (which effects metabolism). Muscle gains and preservation directly driven through muscle protein turnover. Meaning, it needs amino acids in the blood stream to create muscle to prevent protein loss. And how do you prevent muscle loss? Frequent consumption of high quality proteins (think animal and dairy) as they contain high levels of L-Luecine which drives the process called muscle protein synthesis. There are some studies that suggested that more equally protein meals (containing over 20-30g of protein) will yield slightly better results than compared to less frequent meals.
3. Ketogenic diets are only muscle sparring if protein is high enough. It is still inferior to carb based diets since carbs prevent muscle protein breakdown. Given calories, protein and training are equal, you will likely gain muscle on the carb based diet compared to the keto diet.
4. Ketogenic impair workout performance.
5. Looking at metabolic ward studies, if calories and protein are equal, your fasting insulin with drop equally regardless if you are on a Ketogenic or high carb diets. Weight loss drives this process. If you have diabetes are insulin resistance, than managing carbs is a good thing. Being overweight or obese, doesn't mean you have insulin issues (i never did).
6. I lost 50 lbs on an ultra high carb diet.
7. I have lost an additional 10 lbs from keto because of compliance.
8. Calories are king.
9. Tracking and weighing calories, and making adjustments, are what helped me.
10. Calories are king, again
11. If you aren't losing, I would alter the method you are doing. Like others suggested, move to a 1400-1500 calorie diet and do that consistently for 4-5 weeks and assess results.
12. Your body is not like a car where its only brake or gas. After you eat, your body will inhibit lipolysis (fat burning). During this periods fats or carbs will be oxidized or stored (carbs rarely store as fat). Amino acids will be put into the blood stream. Overall net energy balance drives net fat storage or oxidization. Eat more fat, store more fat, oxidize more fat. Eat more carbs, store less fat, oxidize less fat (as a percentage). Net fat loss will be equal based on calories and proteins being equal.
13. Choose a method that works for you. A flexible diet wasn't working for me after my 50 lb loss. Keto mainly works for me now. I say mainly because i do come out on vacations, or long weekends where i am going to get my ice cream.
14. Calories are still king.
15. Your central nervous needs carbs. Your brain can utilize ketones if carbs are not present.
16. Enjoy your day and hope you find a method that helps you success23 -
1. Fasting absolutely does not increase metabolism. IIRC, after 36 hours, your body will down regulate metabolic functions as a means to preserve energy.
My personal experience with fasting (spiritual practices) very strongly confirms fasting DOES NOT increase my metabolism. Mine slows really noticeably, and for me it does happen at about 36 hours. Also, it can take several days to return to what feels like my normal energy and hunger levels.
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ChrissyChickie wrote: »cwolfman13 wrote: »ChrissyChickie wrote: »Hello mfp friends, hopefully you can share some advice. My hubby and I are both trying our best to lose weight. My husband can take off weight pretty easy. I on the other hand am taking weight off so incredibly slow. I'm 5'8 and currently 260lbs. I'm 52 and have not gone through menopause (I'm sure hormones probably play a factor). I'm watching what I eat on a daily basis. I follow IF almost everyday. My calorie ranges from anywhere from 1200 to 1900 a day. I do light weight lifting and walking on a daily basis. I'm lucky if I take off 1lb a week. Many weeks I take off nothing. I know I am putting on muscle, but this is getting nutty. Any suggestions of how I can boost my metabolism and lose weight faster? Thank you.
1200-1900 calorie range is pretty big...I'd pick something in the middle that you can stick with more or less consistently. 1200 is very aggressive and overly aggressive for many and can be difficult to be consistent with. 1900 is closer to an average maintenance calorie target for most women unless they are pretty active. My guess would be that your range is ultimately leaving you with a very small deficit for the week which is going to be difficult to see on the scale as it can easily be masked by normal fluctuations. I know when I set myself up for 1/2 Lb per week loss it usually takes me 4-6 weeks to actually see that trend due to normal fluctuations.
There really isn't any way to boost your basal metabolism...it is what it is outside of putting on muscle mass...but even then, you're talking about pretty small increases to basal metabolism unless you're really packing on mass like a body builder. The only way to increase metabolism overall is to increase physical activity and exercise.
As life would have it, most people have a finite amount of time for dedicated exercise...I know I do. So I have strategies to increase my overall NEAT...I take the stairs when I go to my office...I take the scenic route when I need to use the restroom or go to the break room to get water and such...I park further away from my office building and forgo that "rock star" parking when I go to the store...I get up every hour just to move a little...I get up and go talk to colleagues rather than emailing them or buzzing them on the phone, etc. All that little stuff may seem insignificant, but it adds up.
Thank you for your response. Yes, I do need to get up and move more. I tend to sit on my romp most of the day.
To answer your original question about boosting your metabolism, do exercise more.
https://www.aworkoutroutine.com/how-to-increase-metabolism/1 -
kshama2001 wrote: »ChrissyChickie wrote: »cwolfman13 wrote: »ChrissyChickie wrote: »Hello mfp friends, hopefully you can share some advice. My hubby and I are both trying our best to lose weight. My husband can take off weight pretty easy. I on the other hand am taking weight off so incredibly slow. I'm 5'8 and currently 260lbs. I'm 52 and have not gone through menopause (I'm sure hormones probably play a factor). I'm watching what I eat on a daily basis. I follow IF almost everyday. My calorie ranges from anywhere from 1200 to 1900 a day. I do light weight lifting and walking on a daily basis. I'm lucky if I take off 1lb a week. Many weeks I take off nothing. I know I am putting on muscle, but this is getting nutty. Any suggestions of how I can boost my metabolism and lose weight faster? Thank you.
1200-1900 calorie range is pretty big...I'd pick something in the middle that you can stick with more or less consistently. 1200 is very aggressive and overly aggressive for many and can be difficult to be consistent with. 1900 is closer to an average maintenance calorie target for most women unless they are pretty active. My guess would be that your range is ultimately leaving you with a very small deficit for the week which is going to be difficult to see on the scale as it can easily be masked by normal fluctuations. I know when I set myself up for 1/2 Lb per week loss it usually takes me 4-6 weeks to actually see that trend due to normal fluctuations.
There really isn't any way to boost your basal metabolism...it is what it is outside of putting on muscle mass...but even then, you're talking about pretty small increases to basal metabolism unless you're really packing on mass like a body builder. The only way to increase metabolism overall is to increase physical activity and exercise.
As life would have it, most people have a finite amount of time for dedicated exercise...I know I do. So I have strategies to increase my overall NEAT...I take the stairs when I go to my office...I take the scenic route when I need to use the restroom or go to the break room to get water and such...I park further away from my office building and forgo that "rock star" parking when I go to the store...I get up every hour just to move a little...I get up and go talk to colleagues rather than emailing them or buzzing them on the phone, etc. All that little stuff may seem insignificant, but it adds up.
Thank you for your response. Yes, I do need to get up and move more. I tend to sit on my romp most of the day.
To answer your original question about boosting your metabolism, do exercise more.
https://www.aworkoutroutine.com/how-to-increase-metabolism/
Thank you for sharing this article. I found the myths also particularly interesting since it pretty much discredits everything I've read in my Women's Day magazine. It is good to know the truth though because I was seriously adding hot peppers to everything I could. I am definitely going to focus on my NEAT. This should be an easy fix! Thanks again.
7 -
So let me start by saying i follow a ketogenic diet (most know that), so i am speaking from that as a background.
1. Fasting absolutely does not increase metabolism. IIRC, after 36 hours, your body will down regulate metabolic functions as a means to preserve energy.
2. Fasting is counterproductive when it comes to sustainment of muscle mass (which effects metabolism). Muscle gains and preservation directly driven through muscle protein turnover. Meaning, it needs amino acids in the blood stream to create muscle to prevent protein loss. And how do you prevent muscle loss? Frequent consumption of high quality proteins (think animal and dairy) as they contain high levels of L-Luecine which drives the process called muscle protein synthesis. There are some studies that suggested that more equally protein meals (containing over 20-30g of protein) will yield slightly better results than compared to less frequent meals.
3. Ketogenic diets are only muscle sparring if protein is high enough. It is still inferior to carb based diets since carbs prevent muscle protein breakdown. Given calories, protein and training are equal, you will likely gain muscle on the carb based diet compared to the keto diet.
4. Ketogenic impair workout performance.
5. Looking at metabolic ward studies, if calories and protein are equal, your fasting insulin with drop equally regardless if you are on a Ketogenic or high carb diets. Weight loss drives this process. If you have diabetes are insulin resistance, than managing carbs is a good thing. Being overweight or obese, doesn't mean you have insulin issues (i never did).
6. I lost 50 lbs on an ultra high carb diet.
7. I have lost an additional 10 lbs from keto because of compliance.
8. Calories are king.
9. Tracking and weighing calories, and making adjustments, are what helped me.
10. Calories are king, again
11. If you aren't losing, I would alter the method you are doing. Like others suggested, move to a 1400-1500 calorie diet and do that consistently for 4-5 weeks and assess results.
12. Your body is not like a car where its only brake or gas. After you eat, your body will inhibit lipolysis (fat burning). During this periods fats or carbs will be oxidized or stored (carbs rarely store as fat). Amino acids will be put into the blood stream. Overall net energy balance drives net fat storage or oxidization. Eat more fat, store more fat, oxidize more fat. Eat more carbs, store less fat, oxidize less fat (as a percentage). Net fat loss will be equal based on calories and proteins being equal.
13. Choose a method that works for you. A flexible diet wasn't working for me after my 50 lb loss. Keto mainly works for me now. I say mainly because i do come out on vacations, or long weekends where i am going to get my ice cream.
14. Calories are still king.
15. Your central nervous needs carbs. Your brain can utilize ketones if carbs are not present.
16. Enjoy your day and hope you find a method that helps you success
Thank you so much for writing such a detailed response, very kind of you. 7 -
Before you start anything...you need to get an estimate of your Resting Metabolic Rate (RMR.) Not Basal (BMR), which is lower.
An RMR is an estimate of the amount of calories you need to go about on an average day--in other words, maintain your current weight. This may be higher than the "2000 calories" everyone automatically goes off.
When you weigh more, it takes more calories to move around. So when you go down to 1200 and fluctuate to 1900, its hard for your body to understand when to slow down or speed up your metabolism. It's like driving a car around by constantly peeling out and then braking. You want to drive smooth, gradual, consistent. That's also how you should diet.
I'm guessing by your height and weight, your RMR might be around 2300. So a 500 calorie deficit would be 1800 daily. That's not hard, once your body is READY. Like I told someone else on here:
350 calorie deficit
+ 150 calories burned (activity)
...is STILL a 500 calorie deficit.
Plan on getting a little more active, and you won't have to cut out as much (so you'll be less hungry.) And that infographic is all true. I used that concept to drop 40lbs on MFP through quarantine. I logged my progress and it is very jagged, like everyone else's. You have to be patient and work your way to -500 a day, but I'm pretty sure you can do 200-300.
Good luck on your journey! (This IS a journey.)1 -
There's nothing wrong with adding chili peppers to everything. They're yummy, good for vitamin C. Win-win.ChrissyChickie wrote: »kshama2001 wrote: »ChrissyChickie wrote: »cwolfman13 wrote: »ChrissyChickie wrote: »Hello mfp friends, hopefully you can share some advice. My hubby and I are both trying our best to lose weight. My husband can take off weight pretty easy. I on the other hand am taking weight off so incredibly slow. I'm 5'8 and currently 260lbs. I'm 52 and have not gone through menopause (I'm sure hormones probably play a factor). I'm watching what I eat on a daily basis. I follow IF almost everyday. My calorie ranges from anywhere from 1200 to 1900 a day. I do light weight lifting and walking on a daily basis. I'm lucky if I take off 1lb a week. Many weeks I take off nothing. I know I am putting on muscle, but this is getting nutty. Any suggestions of how I can boost my metabolism and lose weight faster? Thank you.
1200-1900 calorie range is pretty big...I'd pick something in the middle that you can stick with more or less consistently. 1200 is very aggressive and overly aggressive for many and can be difficult to be consistent with. 1900 is closer to an average maintenance calorie target for most women unless they are pretty active. My guess would be that your range is ultimately leaving you with a very small deficit for the week which is going to be difficult to see on the scale as it can easily be masked by normal fluctuations. I know when I set myself up for 1/2 Lb per week loss it usually takes me 4-6 weeks to actually see that trend due to normal fluctuations.
There really isn't any way to boost your basal metabolism...it is what it is outside of putting on muscle mass...but even then, you're talking about pretty small increases to basal metabolism unless you're really packing on mass like a body builder. The only way to increase metabolism overall is to increase physical activity and exercise.
As life would have it, most people have a finite amount of time for dedicated exercise...I know I do. So I have strategies to increase my overall NEAT...I take the stairs when I go to my office...I take the scenic route when I need to use the restroom or go to the break room to get water and such...I park further away from my office building and forgo that "rock star" parking when I go to the store...I get up every hour just to move a little...I get up and go talk to colleagues rather than emailing them or buzzing them on the phone, etc. All that little stuff may seem insignificant, but it adds up.
Thank you for your response. Yes, I do need to get up and move more. I tend to sit on my romp most of the day.
To answer your original question about boosting your metabolism, do exercise more.
https://www.aworkoutroutine.com/how-to-increase-metabolism/
Thank you for sharing this article. I found the myths also particularly interesting since it pretty much discredits everything I've read in my Women's Day magazine. It is good to know the truth though because I was seriously adding hot peppers to everything I could. I am definitely going to focus on my NEAT. This should be an easy fix! Thanks again.
But they won't make you lose weight faster...unless you don't react well to pepprrs and they give you the runs, which might result in a quick (hot) drop but is unlikely to sustain once you rehydrate.
3 -
Please do not try to go without food for 24, 48 or 72 hours.
There is no point in doing this and it will not help your metabolism or your weight loss plan.
11 -
deepsea117 wrote: »Before you start anything...you need to get an estimate of your Resting Metabolic Rate (RMR.) Not Basal (BMR), which is lower.
An RMR is an estimate of the amount of calories you need to go about on an average day--in other words, maintain your current weight. This may be higher than the "2000 calories" everyone automatically goes off.
When you weigh more, it takes more calories to move around. So when you go down to 1200 and fluctuate to 1900, its hard for your body to understand when to slow down or speed up your metabolism. It's like driving a car around by constantly peeling out and then braking. You want to drive smooth, gradual, consistent. That's also how you should diet.
I'm guessing by your height and weight, your RMR might be around 2300. So a 500 calorie deficit would be 1800 daily. That's not hard, once your body is READY. Like I told someone else on here:
350 calorie deficit
+ 150 calories burned (activity)
...is STILL a 500 calorie deficit.
Plan on getting a little more active, and you won't have to cut out as much (so you'll be less hungry.) And that infographic is all true. I used that concept to drop 40lbs on MFP through quarantine. I logged my progress and it is very jagged, like everyone else's. You have to be patient and work your way to -500 a day, but I'm pretty sure you can do 200-300.
Good luck on your journey! (This IS a journey.)
No - RMR is the number of calories that your body burns at rest (not when performing day-to-day functions):
'The amount of energy – or number of calories – that your body uses to carry out these processes is your RMR. It is the rate that your body burns energy when it is at complete rest. '
quoted from this site - https://www.pritikin.com/what-is-resting-metabolic-rate
What you are describing is TDEE - Total Daily Energy Expenditure.13 -
and to continue the aside -HBa1c in Australia is only ordered as required - is routine 3 or 6 monthly ( depending on diabetes stability) for known diabetics, possibly ordered sometimes in other relevant conditions.
But is not a routine blood test for general check ups of everyone.
Fasting glucose- yes. but not HBa1c.
Nothing to do with cost - cost to patient anyway - as we have universal health care and blood tests for medical purposes do not cost the patient.
but our government body, Medicare, would probably send a Please Explain to any doctor who was ordering test outside the medical guidelines.3 -
cmriverside wrote: »I agree with wolfman.
If you are certain that your logging is accurate...here's the How To link:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
Not using a food scale and not using the correct/accurate food items in the database could conceivably wipe out what you think is a calorie deficit on any given day, therefore negating weight loss.
But what wolfman says is spot on.
1200 or 1900 is a very large swing and will continue to thwart you.
I'd suggest you set your calorie goal manually at 1500. On exercise days (not weightlifting days) I'd suggest you add 200-300 more calories when you exercise at a moderate rate for an hour. Weightlifting really doesn't burn as many calories (plus you're not doing it non-stop for an hour.)
So on rest days eat 1500. On exercise days eat 1700-1900.
Get your protein up. Add in more fruit and vegetables. Profit.
Hi. I was just rereading this thread to make sure I'm not missing anything. I'm really being careful on my portions and weighing just to make sure. Now as far as exercise, I have been doing my light weight lifting everyday (either at gym or home) plus I walk for 45 -60 min slowly. I had been counting weight lifting time as calories burned, but I will stop (I do move slow with them and they are light). So, since I walk everyday... should I count this as 'exercise days' or should I not because I go so slow (I walk on the treadmill at about a 2.5 and slight incline).0 -
I count my walking (dog walks at 2.5mph on flat ground). Then you can eat back some, none, or all of those calories.
BUT I have mfp set to sedentary and I track ALL of my exercise. I don’t recall if you said what you have it set at.1 -
ChrissyChickie wrote: »cmriverside wrote: »I agree with wolfman.
If you are certain that your logging is accurate...here's the How To link:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
Not using a food scale and not using the correct/accurate food items in the database could conceivably wipe out what you think is a calorie deficit on any given day, therefore negating weight loss.
But what wolfman says is spot on.
1200 or 1900 is a very large swing and will continue to thwart you.
I'd suggest you set your calorie goal manually at 1500. On exercise days (not weightlifting days) I'd suggest you add 200-300 more calories when you exercise at a moderate rate for an hour. Weightlifting really doesn't burn as many calories (plus you're not doing it non-stop for an hour.)
So on rest days eat 1500. On exercise days eat 1700-1900.
Get your protein up. Add in more fruit and vegetables. Profit.
Hi. I was just rereading this thread to make sure I'm not missing anything. I'm really being careful on my portions and weighing just to make sure. Now as far as exercise, I have been doing my light weight lifting everyday (either at gym or home) plus I walk for 45 -60 min slowly. I had been counting weight lifting time as calories burned, but I will stop (I do move slow with them and they are light). So, since I walk everyday... should I count this as 'exercise days' or should I not because I go so slow (I walk on the treadmill at about a 2.5 and slight incline).
Yeah, don't count your weightlifting as you describe it. You say it's Light weights, and really weightlifting done that way isn't going to burn very many calories at all. How many do you do? 15 reps times four or five exercises? Or are you maxing out on reps (working to muscle fatigue) and doing 30 different exercises?
45-60 minutes of "slow" walking is still walking. It isn't going to count for much either, if you are going too slow. You'll need to figure your miles per hour and calculate that way. I can't imagine it would be more than 100-150 calories. So, 1500 + (whatever number you get for your weight and MPH walk. I wouldn't worry about the incline at 2.5MPH.)
I would still count that 100-150 (or whatever it is) for the walking. That's just a glass of milk or a cookie, so it's not like you're adding 1,000 extra food calories.
Then stay the course for 4-6 weeks and see how your weight is doing.
2 -
If you don't want to engage in more intense (or more suitably for now lengthier moderate) exercise, you may want to look into threads that discuss boosting your NEAT (non exercise activity thermogenesis).
Once you account for being alive... NEAT is usually the second largest component of Calories out with deliberate exercise being a far third.
In spite of having a good amount of weight to lose, if you're starting from a position of low activity and TDEE then a slower loss rate would not be unexpected given it is hard to create an appreciable deficit out of a relatively small pie!2 -
If you don't want to engage in more intense (or more suitably for now lengthier moderate) exercise, you may want to look into threads that discuss boosting your NEAT (non exercise activity thermogenesis).
Once you account for being alive... NEAT is usually the second largest component of Calories out with deliberate exercise being a far third.
In spite of having a good amount of weight to lose, if you're starting from a position of low activity and TDEE then a slower loss rate would not be unexpected given it is hard to create an appreciable deficit out of a relatively small pie!
Yes, thank you... someone earlier had mentioned this and provided a nice link about this. I had never heard of NEAT before. This is definitely something that I am trying to change because I have sat around for so many years. I'm moving my desk to a stand up position and trying my best to pace around as I can when doing my work.5
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