Up your calories and see results!!!

I recently upped my calories and am feeling tons better! The first two weeks with upped calories I didn't see much of a weight loss- but the third week in I dropped 3lbs in one week and I was ecstatic!

I went from a net of 1200 to a net of 1400. So I eat around 1400-1800 a day and I feel better. Especially on days I am not exercising.

I wish they had taught us these things growing up. Maybe we wouldn't have so many young people with eating disorders! They would still be getting their nutrition and getting thinner. It totally makes sense! Congrats on your revelation!!! :bigsmile:

It's true. Eat to lose. Stuck in a plateau? Raise your calories.

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

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From the MFP BMR calculator page: "Our calculator uses the Mifflin-St. Jeor equations to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation."

These are the Mifflin-St. Jeor equations (weight in kilograms, the height in centimeters, and the age in years):

Male: BMR = 10×weight + 6.25×height - 5×age + 5
Female: BMR = 10×weight + 6.25×height - 5×age - 161

YOU are responsible for choosing an accurate activity rate. Don't try to speed up the process by choosing "Sedentary" just because it is an option.

Almost no one is Sedentary. If you care for children at home, or go to school or have ANY type of job, you are not Sedentary. Choose accordingly.

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The reason this site, Myfitnesspal, uses the Mifflin-St. Jeor equations is because this site allows you more flexibility in your added exercise. In reality, some people will not get much if any real exercise, and MFPal gives you the option to add this in as needed.

OMG!! This is GREAT information. I just decreased my calories from 1200 to 1000 trying to lose more. I will up them for the next 2 weeks to see what happens. Thanks for sharing!!!!! :happy:

glad to see you will up your calories.
i hope you weren't netting just 1000 for too long.

I was at 1200... Upped mine to 1400 to 1500 eight days ago. Yesterday I weighed and have lost 2 pounds ***smiling***

is the 1400/1500 net calories? do you eat back all your exercise calories?

I just upped my calories this past week and I am doing just fine, as well! Who knew?!

My brother was recently diagnosed with type 1 diabetes (really tragic since he's only 21) and they put him on an 1800 cal diet. I decided to join him, even though it was a little more calories than I was used to eating so he would have some moral support, and I've actually started noticing a tiny difference as well. I've only been doing this for a few days and I try not to look at the scale every day so I don't stress out but my clothes seem to feel better. So I'm going to stick with it. Maybe I'll finally get the results I've been wanting!

Thanks for the warning that there may be an initial gain. Ive heard its best to eat more to lose more but must say Im still a little afraid. Maybe I'll up it just a little from 1300 to 1500 and gradually increase it.

I was on weight watchers before I found this site and discovered once I added the calories instead of points that I was sometimes even below 1000 calories/day. I got on this site and started eating more, around 1500 on days with exercise, and for the last 6 weeks the weight has come off really steadily. Definitely cutting the calories, unless you're eating a lot and not well, isn't always the answer to losing the weight. This website does shoot a little low on protein though, so I'd recommend more of that in the morning and afternoon to help weight loss (and stay more full).

I'm looking over your diary and a lot of things look good. I'm not seeing what you're doing on your workouts, but that might be helpful. Try to log those as best you can so you know what you're burning. I often eat a little more on those days, but not everything I've burned. Are your clothes fitting better? You could be gaining muscle. Sometimes it better to ignore the scale and focus on that. I would say stick around 1500 calories/day if you're working out and don't eat out for a lot of those--sometimes those nutritional facts/serving sizes can lie. It looks like you're getting a good amount of protein, so keep doing that. As long as you're getting both plenty of cardio and strength stuff your workouts should be good. It looks like maybe weekends can mess you up a little bit, so maybe try to take one off and see if that changes your results at all (it might not--I'm not always good on the weekends and I haven't found it to be hurting me).

Feel free to check out my diary, I try to keep it as updated as I can. Hope this was helpful!