OK, going to try this "eat more" thing

Hi all,

I came to MFP to log my calories and was committed to a 1300 calorie a day plan. My dad lost 70 pounds last year doing this and I thought it seemed like the perfect solution for me..

Here is what has happened instead.

I eat 1300 calories a day from whole, healthy foods. I do 45 minutes on the elliptical a day (during the week) and walk on my "treaddesk" about 8 miles per day. Walking now in fact! On weekends, I relax the plan a bit and have dinner out or pizza once in awhile but not always.

So mathematically the pounds should be falling off, right? While it's true that I have lost weight, it has been an annoying process. I am not super hungry, but I'm wondering if you all have a point about netting negative. Yup, I net negative most days.

Another thing I noticed. I had probably my "biggest splurge" meal on Saturday night. I gained 4 pounds, which I know is part water, etc. etc. But I also got to thinking, perhaps my body is in that starvation mode area and when it thought it hit the caloric jackpot it held on for dear life? Because eating 1300 cals a day isn't netting me the mathematical results that I'm looking for.

So where to start? I burm about 1300 calories walking 8 miles a day and with the elliptical. So maybe up it to 1800 and see what happens? If I ate back all my exercise calories, I would be eating 2500 calories a day . So maybe there's a middle ground. I'm a little nervous, I'll admit, but I want to be healthy about this.

Any thoughts?

Thanks!
Emily

Think about it, you eat 1300 then burn 1300. Your net calories for the day is ZERO. So what does the body do? It "rids" itself of energy using tissue to ensure survival. Guess what tissue that is? MUSCLE. So not only now are you going to lose muscle, you end up lowering your metabolic rate even more. Your body composition is also probably holding on to a higher percentage of body fat now too.
You CANNOT fool the body. It's very smart. Eat back your exercise calories and find out what your true BMR is.


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If you don't exercise and you eat 1300 that is what your body will use up for normal functions. So if you burn all of those food calories your body is running on air. I try to eat back all of my exercise calories, or at least most of them and I've had great results. For months I was netting way to little and didn't lose a thing. Good luck!

Definitely eat back your exercise calories! My husband was struggling with losing, while seemingly doing everything right. We got heart rate monitors and realized that he was burning more calories while working out than the machine indicated. He started eating back the appropriate amount and has seen the benefit.

I have a question. Are you saying that you would eat 1300 calories, then burn that many off?

That's exactly right. I burn about 500 calories at the gym on the elliptical and then about 800 (100 or so per mile) walking at my desk. Then I was eating 1300 a day. I set my thing at "sedentary" then added the exercise back in. After that, I completely ignored how many more calories it said to eat and only ate 1300 anyway. I'm stubborn

According to MFP, "if every day were like today" blah blah blah I'd weigh like 15 pounds less than I do.

You have to be accurate with MFP or it won't work for you. Your activity level is for sure not "Sedentary!" I have just discovered that I lose MORE weight when my fat intake is higher than I have been keeping it, but I'd never had known if I wasn't using MFP to analyze my foods.

Here is what is working for me on MFP (not my original, got it from another very popular Topic):
1. use My Goals on MFP to accurately figure your BMR (Basic Metabolic Rate--the calories you would burn if you laid in bed all day, just running your brain and body functions.

2. Accurately enter your activity level into MFP to get your Total Daily Energy Expenditure (TDEE). This gives you the total amount of calories you use in your normal daily activities. If you ate these calories every day and did not exercise, you would maintain your weight.

3. Enter the number of calories that is your TDEE as your Daily Goal, but don't worry! You won't really eat all these, since the goal is to lose weight in a healthy way.

4. Enter EVERYTHING you eat and all the exercise calories you burn each day. What happens is your "Remaining Calories" is actually equal to your calorie deficit for the day.

5. NEVER eat less than your BMR calories, and never have a Deficit (remaining Calories) bigger than 1,000. If it's more than 1,000, eat some more! Aim to eat maybe 100-200 calories more than your BMR every day, but manage your deficit (remaining calories) to keep it high but not too high. less exercise = less food, more exercise = more food.

This keeps your body fueled, but gives you plenty of room to lose weight. You'll have enough energy and will probably lose anywhere from 1/2 to 2 lbs a week without being hungry or in starvation mode.

It should go without saying that all your calories should be good quality and not crap. 300 calories of lean mean gives your body actual nutrition, while 300 calories of chips or candy is just a waste.
Good luck!

I would add too, that as you make these changes, be prepared that it may take some time (a few weeks) for your body to adjust. You may even gain a few pounds at first. Don't let this discourage you. In fact maybe for a month put the scale away, then re-evaluate at the end of that month

If you are eating and exersizing as suggested for your body, and giving it the calories/nutrients it needs, you will be healthier and stronger. And in time you will lose the weight.

My first week into MFP, I ate back most of my exercise calories and gained a lb. How depressing was that.

That isn't uncommon. You are doing a new routine probably so your body needs to adjust and if you just started working out, it's additional water to repair your muscles.

^^^ yup, that.

I gained a pound my second week, without eating additional calories above the previous week's average - the only difference was, I started weights that week.