Does calorie deficit really helps in losing weight
scheranreddy
Posts: 1 Member
Hi
I'm kinda confused with calorie deficit concept, I need a total of 2100calories according to BMR, but I only end up having 1200-1600 calories a day which have a 500deficit excluding little work exercise. My weight is not going down(7kgs up from 2107-2020), what wrong am I doing?? Could you guys help me with this.
Thanks in advance
I'm kinda confused with calorie deficit concept, I need a total of 2100calories according to BMR, but I only end up having 1200-1600 calories a day which have a 500deficit excluding little work exercise. My weight is not going down(7kgs up from 2107-2020), what wrong am I doing?? Could you guys help me with this.
Thanks in advance
1
Replies
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calorie deficit works!!! Are you weighing and tracking everything you eat?1
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BMR is not a useful concept for dieting. Just forget all about BMR. Do this:
1. Go to the MFP Goals tool. Enter your age, gender, weight, height, etc. Tell it you want to lose 1 lb per week. It will tell you how many calories to eat each day.
2. Measure every calorie that goes into your mouth. Preferably with a weight-based scale. Be careful about it. Don't take off meals, cheat days, etc. Don't eat much less or much more than your calorie quota. Just stick to MFP's calorie quota, day in and day out.
3. Lose one pound per week.
This works so consistently for so many people that you can take it as almost guaranteed.
If you are not losing weight, it's because you're eating at your maintenance level. So you're probably eating more than you think you are. Focus on making sure everything you eat is counted ACCURATELY and don't take cheat meals/days, and the weight loss will follow.16 -
Yes, calorie deficit works. There are multiple ways of achieving the deficit, but creating a calorie deficit is the only non-surgical way of losing fat. Calorie is a unit of energy. Your body uses energy for everything it does, and gets the energy it needs primarily from food (and drinks). If you consume more energy than you need, your body saves it in fat storage, causing you to gain fat. You don’t really poop unused energy out, this is why eating too much energy causes weight gain. If you consume less energy than you need, your body doesn’t stop performing what it’s supposed to (unless you eat way, way too little), it takes the energy from fat storage, causing you to lose fat.
What lgfrie said about measuring is spot on. Since calorie is a unit of energy, calorie counting is counting how many units of energy you’re consuming and subtracting it from the estimate of what it will need. The point of calorie counting and creating a deficit is consistently forcing your body to take some of the energy it needs from fat storage, causing said storage to shrink.7 -
Do you have a digital food scale? That's a great tool for counting calories. It teaches you portion control.5
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I'm kinda confused with calorie deficit concept
Basically your fat is an energy store, calories are units of energy.
When you take in more energy than you need you gain fat/weight, when you take in less than you need the opposite happens.
, I need a total of 2100calories according to BMR,
What do you mean by this? Because you don't set your calorie goals from your BMR (it's only a part of your total energy needs). Where did you get this number from?
but I only end up having 1200-1600 calories a day which have a 500deficit excluding little work exercise.
But are your numbers accurate? How are you tracking your intake/ You can make your diary public which takes away a lot of the guesswork.
My weight is not going down(7kgs up from 2107-2020)
I have no idea what those numbers "2107-2020" are! They aren't dates and they aren't kg.
Please clarify your weight and the duration of this 7kg gain.
, what wrong am I doing?? Could you guys help me with this.
Hard to tell what you are doing wrong apart from eating too much over an unknown time period.
Could be wrong calorie goal, could well be inaccurate tracking.
To get help you need to give far clearer information, no-one knows anything about you, your profile is blank and your diary is private. If you actively engage in your thread you will get loads of people willing to help but at the moment this is a mystery with no clues.
7 -
I’d figured the ‘2107-2020’ was a typo which was intended to read 2017-2020. Therefore, 7kg over 3 years approx. Agree some clarification ias to exactly what OP is asking is needed though, in order to be more helpful.0
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I'm confused on this as well.
I set up the goal for 2lbs loss per week.
I'm plenty fat so I didn't figure this unrealistic.
Daily allowance was set at 1700 calories.
For past 2 months, I have come in at, or below this intake goal.
So, based on myfitnesspal calculations, I should be at 2lbs/weeks weight loss.
HOWEVER, I've also been walking and according to Mapmyrun, I burn and extra 300-500 calories 4 or 5 days a week.
According to the whole CICO deal, I should be wiping the fat off with my washcloth in the shower. Ie greater than 2 lbs/week.
But, I'm only losing at the set 2lbs/week that is based solely on the 1700 calories.
Don't get me wrong, I'm SUPER happy with results so far (20 lbs since Jan 28).
It just the whole CICO thing doesn't ring quite true with me since I feel I should be more at 3 lbs/week.1 -
@crusherbrickman - couple of possibilities-
1. your logging is not as accurate as you think hence you are eating more than you think
2. MFP, like all calculators is just an estimate - not everyone will lose at exactly the rate given.
3. weight loss is not linear, nobody loses at exactly the rate given all the time.7 -
crusherbrickman wrote: »I'm confused on this as well.
I set up the goal for 2lbs loss per week.
I'm plenty fat so I didn't figure this unrealistic.
Daily allowance was set at 1700 calories.
For past 2 months, I have come in at, or below this intake goal.
So, based on myfitnesspal calculations, I should be at 2lbs/weeks weight loss.
HOWEVER, I've also been walking and according to Mapmyrun, I burn and extra 300-500 calories 4 or 5 days a week.
According to the whole CICO deal, I should be wiping the fat off with my washcloth in the shower. Ie greater than 2 lbs/week.
But, I'm only losing at the set 2lbs/week that is based solely on the 1700 calories.
Don't get me wrong, I'm SUPER happy with results so far (20 lbs since Jan 28).
It just the whole CICO thing doesn't ring quite true with me since I feel I should be more at 3 lbs/week.
I'm sorry to say that map my run, walk, etc, agree notorious for giving people more calories than they've actually earned. You should be eating your exercise calories back, and the whole methodology really does work, it's just sensitive to precision.6 -
crusherbrickman wrote: »I'm confused on this as well.
I set up the goal for 2lbs loss per week.
I'm plenty fat so I didn't figure this unrealistic.
Daily allowance was set at 1700 calories.
For past 2 months, I have come in at, or below this intake goal.
So, based on myfitnesspal calculations, I should be at 2lbs/weeks weight loss.
HOWEVER, I've also been walking and according to Mapmyrun, I burn and extra 300-500 calories 4 or 5 days a week.
According to the whole CICO deal, I should be wiping the fat off with my washcloth in the shower. Ie greater than 2 lbs/week.
But, I'm only losing at the set 2lbs/week that is based solely on the 1700 calories.
Don't get me wrong, I'm SUPER happy with results so far (20 lbs since Jan 28).
It just the whole CICO thing doesn't ring quite true with me since I feel I should be more at 3 lbs/week.
Losing 2lbs/week is GREAT. Also, even if those mapmyrun calories (likely higher than what you actually did, sorry) were correct, it still wouldn’t be 3lbs/week. 1lb/week is roughly a 500 calorie deficit every single day of the week. So, if you were to achieve that solely by walking, it would mean burning 500 calories through walking every single day. 300-500 calories 4-5 days a week is not the same. Don’t get me wrong, it’s still great and sounds like you have a nice cardio fitness building routine going on, but the math and your expectation just don’t line up even if the calories were correct.
Great job on your weight loss so far!5 -
The concept is universal: energy goes into a vehicle either gas (petrol), or diesel, or electricity, or natural gas, or propane... and the vehicle spends it either moving and going places, or idling.
And manufacturers give you some specs as to how much driving you will get out of each litre of gas. But the numbers don't always match the manufacturer specs, do they?
That's why we have ticked off consumers and lawsuits and restatements and settlements!
And that doesn't even consider that lead foot Fred in his newly lifted truck most certainly spends more energy then econo-Frieda in her hybrid Prius.
Especially if Fred is in the habit of going out for a few spin-outs in the desert on his way to work, and Frieda (the girl is an accident waiting to happen because she) always drafts behind 18-wheeler transport trucks on her way to work!!!
CICO is shorthand for a fact of nature: Calories in balance Calories out with the difference resulting in increases or decreases in stored value!
CICO depends on the ACTUAL calories in and out as processed by each body--not on the rough accounting kept by a nearby human.
The numbers you're looking at are heavily influenced by your logging skills (and these are not the same for everyone), and they are based on statistical estimates that by nature are accurate for most, a little bit off for many and quite far off for a few.
And not only do you not know which one you are ahead of time, but over the years how close your track to the mean can slowly change too?
BUT, even if the numbers are off for you, if you log in a consistent manner, you can look at your expected and actual weight trend over time and make adjustments!
Assuming that 2lbs a week is in the 0.5% to 1% of your body weight range... woohooooooooo! Good job! CICO is working fine for you.5 -
The concept is universal: energy goes into a vehicle either gas (petrol), or diesel, or electricity, or natural gas, or propane... and the vehicle spends it either moving and going places, or idling.
And manufacturers give you some specs as to how much driving you will get out of each litre of gas. But the numbers don't always match the manufacturer specs, do they?
That's why we have ticked off consumers and lawsuits and restatements and settlements!
And that doesn't even consider that lead foot Fred in his newly lifted truck most certainly spends more energy then econo-Frieda in her hybrid Prius.
Especially if Fred is in the habit of going out for a few spin-outs in the desert on his way to work, and Frieda (the girl is an accident waiting to happen because she) always drafts behind 18-wheeler transport trucks on her way to work!!!
CICO is shorthand for a fact of nature: Calories in balance Calories out with the difference resulting in increases or decreases in stored value!
CICO depends on the ACTUAL calories in and out as processed by each body--not on the rough accounting kept by a nearby human.
The numbers you're looking at are heavily influenced by your logging skills (and these are not the same for everyone), and they are based on statistical estimates that by nature are accurate for most, a little bit off for many and quite far off for a few.
And not only do you not know which one you are ahead of time, but over the years how close your track to the mean can slowly change too?
BUT, even if the numbers are off for you, if you log in a consistent manner, you can look at your expected and actual weight trend over time and make adjustments!
Assuming that 2lbs a week is in the 0.5% to 1% of your body weight range... woohooooooooo! Good job! CICO is working fine for you.
Fantastic analogy PAV! Now can you tell me how I can become Fred with a souped up sportscar?2 -
snowflake954 wrote: »The concept is universal: energy goes into a vehicle either gas (petrol), or diesel, or electricity, or natural gas, or propane... and the vehicle spends it either moving and going places, or idling.
And manufacturers give you some specs as to how much driving you will get out of each litre of gas. But the numbers don't always match the manufacturer specs, do they?
That's why we have ticked off consumers and lawsuits and restatements and settlements!
And that doesn't even consider that lead foot Fred in his newly lifted truck most certainly spends more energy then econo-Frieda in her hybrid Prius.
Especially if Fred is in the habit of going out for a few spin-outs in the desert on his way to work, and Frieda (the girl is an accident waiting to happen because she) always drafts behind 18-wheeler transport trucks on her way to work!!!
CICO is shorthand for a fact of nature: Calories in balance Calories out with the difference resulting in increases or decreases in stored value!
CICO depends on the ACTUAL calories in and out as processed by each body--not on the rough accounting kept by a nearby human.
The numbers you're looking at are heavily influenced by your logging skills (and these are not the same for everyone), and they are based on statistical estimates that by nature are accurate for most, a little bit off for many and quite far off for a few.
And not only do you not know which one you are ahead of time, but over the years how close your track to the mean can slowly change too?
BUT, even if the numbers are off for you, if you log in a consistent manner, you can look at your expected and actual weight trend over time and make adjustments!
Assuming that 2lbs a week is in the 0.5% to 1% of your body weight range... woohooooooooo! Good job! CICO is working fine for you.
Fantastic analogy PAV! Now can you tell me how I can become Fred with a souped up sportscar?
I'm not PAV, but I think the answer is mostly "blind luck". (I'm saying this as someone with an unexpectedly high TDEE.) There are things that could potentially make a tiny contribution, but it's majoring in the minors to pursue anything other than the obvious "move more", mostly.
I just posted this on another thread (for - I think - better reasons), but it's kind of relevant here, too:
https://examine.com/nutrition/is-my-slow-metabolism-stalling-my-weight-loss/2 -
Move into a house that requires you climb three flights of stairs to get to your front door and another flight every time you want to pee or go to the kitchen?
:P
2
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