Starving to feeding

i went from eating 1000 and under to 1700 a day!! if anything you'll have a bit of water weight at first, but nothing too shocking will happen. stay off the scales for a few weeks; i did that and so i didn't freak out. now i feel so much better!

congrats on making the decision to up ur cals, you'll be glad you did

Thing with eating back exercise calories you worked out based on a HRM is to subtract your TDEE for that time period to get your actual exercise calories.

Say my HRM says I burn 600 calories in 60 mins, but if I didn't do any exercise for that hour i'd normally burn 90 calories by just existing.

So rather than eating 600 exercise calories back, it would be closer to 500

Regular HRM are not meant to be worn all day. Doing that will give you very inaccurate information. If it is a bodybugg, fitbit, etc then it is more reliable.

Ok so should I set my BMR based on an online calculator and use my HRM to get calorie burn only when I work out and then have a 500-1,000 calorie deficit?

The only reason you should be concerned with BMR is so that you don't eat below that. The way I do it is to use an online calculator to figure out your TDEE, subract about 500 and eat around that number. If I have an extra hard workout I eat a bit more and if I'm hungry I eat a bit more. Other than that I stick to the number I set based on my TDEE.

I can do that but um what is TDEE? and do I still eat back my work out calories?

depends... if you calculate your TDEE to include you work out activities... then no... What I did, instead (since it works better with how this site is set it) is calculate my TDEE as though I did not work out... and they I eat back my work out calories. The second link in my first post is a TDEE calculator

You will probably gain a little water weight... it is to be expected. Please read this.. It will help a lot!

http://www.myfitnesspal.com/topics/show/521728-upping-cals-what-to-expect-why-you-need-patience

And use this to determine how much you should eat

http://www.fitnessfrog.com/calculators/tdee-calculator.html

a nice weight loss rule of thumb is to eat your TDEE minus 15-20%

Ok my TDEE without exercise is just over 2000, so I should eat 20% less than this but also eat back my calories from working out? That wouldn't be a very good deficit.

that seems high. What did you put for your activity level? How much do you burn when you work out?

Are you sure your HRM is accurate? And if so, how do you do it? I work out quite frequently, but I never get passed 1600 of work-out calories burnt.

Only 600-900 are from working out, the rest are just what I burn during a normal day. So my BMR is 2,700-2,900.
I have been logging start/finish calories at the beginning and end of working out to track my caloreies burned from working out.

My understanding is that a HRM is good ONLY for workouts, it will drastically overestimate your overall. You want something like a bodybug or a fitbit (is that what it's called), or something similar made for measuring overall metabolic rate.

Regular HRM are not meant to be worn all day. Doing that will give you very inaccurate information. If it is a bodybugg, fitbit, etc then it is more reliable.

This. I hit 3400 with my hrm and I now use a bodybugg and my days are really generally 2k or less

I'm 6 days in from upping my cals from 1400 to 1700 I've gained 900gms. It will most likely be a kilo by weigh in tomorrow morning.

Okay so I dont know what an HRM is... But I do know starving yourself isnt good. Everyone says that, But the first time i tryed starving myself I dropped 3 pounds in one day went on for a week, then I found potato chips and gained 15 pounds the next week.

You should expect to gain 15-30 lbs. depending on how much you lost and how much you take in.

It always takes more effort to loose it then to gain it... You can always eat whatever you want.. As long as you double your workout... Workouts too most people think they can jump right in... Build up to it. It took me a week before I could do 5 pushups...

Just a little advice and support from another person expierencing the almost same problem

15-30 pounds!!! That is what I have lost 30 lbs! Nooooooo!!!! I will never let that weight come back. I have been eating 1,200-1,600 calories for years because that was just how I ate not because I was on a diet. I became over weight because I did not eat enough and on the days I did go over board, pizza, burgers ect...my body held on to it. This is so confusing and aggravating.

Nooooo you will not gain 15-30 lbs!!!! I have read tons of stories on here about eating more, and I have NEVER heard of a number that high. Depending on how long you've been eating low calorie, you can expect a gain but not that high. Something is wrong with the process if you gain that much weight.

Read the sticky post about having patience when starting to eat more, and you just have to trust that the couple pounds are temporary and after that first fluctuation, your metabolism will allow you to eat more for the long haul, it's worth it.

Im not saying it happens to everybody but when you eat nothing and drink only water and coffee to get through your day. Not to mention an 8 mile run a day. When you crash, you binge. Thats what gains the wieght back. Your talking about a low calorie diet but when you only DRINK 20-35 calories a day and burn up that x2. You loose a significant weight. Thats why I said Depending On How Much You Take In And How Much You Lost Is What You Should Expect To Gain... Not everyone has the same gain or loss as everyone else.

You do not add exercise calories to your TDEE. The numbers from your HRM are rubbish. Way too high. I got a Body Media FIT and I love it. It will give you your TDEE. You figure out what that number is and then subtract 15-20%. That is the amount you eat. No adding in exercise calories. No worrying about net. Just eat that amount and you should lose. fitnessfrog.com and fat2fitradio.com have super tools for this!

http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

The stickies on this page are great. If you post questions there you can get help with your exact numbers. I'd recommend joining that group

If you are confused, Join this group and Read all the Tacked topics on the board..

I am a 180 lbs female. I work out for approx. 50-60 mins, 5 or 6 days per week with a combination of aerobics, strength training and walking. I eat on average 2200-2300 calories per day and continue to lose weight. Sometimes more if my activity level dictates that. I have lost 70 lbs by EATING and exercising. I will never starve myself again. I feel strong and energetic and my body composition is rapidly changing from fat to muscle. Having said that, I don't aim to ever lose more than 1 pound a week as trying to lose weight too quickly has backfired on me in the past. I think initially your body may react to the extra calories by storing them, however, it will soon adjust and your metabolism will rev up and you will start burning more calories and be able to eat more food and still lose weight. Good luck!