If you are scared to increase calories
Replies
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Hi all, OP here.
Wow, I cannot believe this little thread went 14 pages. First off thanks so much to all the Eat More, Weigh less group members that have helped answer questions. I apologize I haven't been around much since Friday. I have been trying to keep up with all the email and friend requests, as well as life away from MFP!
Since I can't answer everyone individually I will try to just hit the major points:
1) "1200 calories has worked for me! I have lost 10000 lbs" doing it.
My response to this is: Great! I am glad it worked for you, however I have one question for you. When you go to maintain that new weight loss, what calorie intake are you going to use? I will guarantee if you try to go up to a 2000 calorie diet you balloon quick, then you will panic, and you will drop down to 1200 and repeat the cycle over again ad nauseum.
I am not forcing you to take this methodology. This is for people who are tired of being hungry, tired of feeling no energy at the end of the day, and tired of "dieting".
2) "I have a health condition that..."
If you have a health condition...please please please consult your doctor and nutritionist. All the information here is for people who are relatively healthy and can exercise regularly. I cannot stress this enough
3) "What if I don't exercise?"
If you don't exercise you should take the Sedentary level and add in and eat back your exercise calories (at least 75% of them)
4) "Do I eat back exercise calories?"
If you use the lightly-extreme levels of activity, no. Congrats. This means you never have to worry about dieting again. Eat your calories and exercise. The new thinner you is right around the corner.
5) "How the heck to do I eat a 1000 addtional calories?"
Its ok to fill SOME of these with some foods you like (like 10-20% of your calories), but the best way to do it is to start eating full fat versions of the food you already like. Since the 1970's this country has had an obsession with "Fat -Free" foods. Since that time there has been a spike in obesity rates, correlation doesn't equal causation, but it makes you think. Full fat versions of food have been around for a LONG time and there was no obesity problems. So drink whole milk, buy full fat plain yogurt, full fat cottage cheese, etc. You can also add healthy amounts of foods like Butter, Nut Butters, Olive Oil, Nuts/Seeds, Avocado, etc. Its really not hard once you start doing it.
6) "I GAINED 3 POUNDS THIS WEEK! YOU SUCK!"
Ok, so no one has told me I sucked yet, but I am waiting for it!
Its true. You might gain a little weight (most people say 3-5 lbs) before you see results on the scale. This is normal. It takes your body a while to adjust to the proper amount of food. You spend month and years destroying your metabolism its not going to fix itself overnight. When you add food back into your lifestile, your muscles will begin to replenish themselves and you will hang on to water for a little while. This is normal. It usually takes 4-6 weeks. My advice is this. Put away the scale for a month. Take your measurements every two weeks and weigh yourself monthly (at the same time in te same place in the same clothes (or naked for best results))
I think I covered it. I will answer questions in PM's and try and monitor the thread, but I am not going to run numbers for you. The calculators are INSANELY easy to use.0 -
Hi all, OP here.
Wow, I cannot believe this little thread went 14 pages. First off thanks so much to all the Eat More, Weigh less group members that have helped answer questions. I apologize I haven't been around much since Friday. I have been trying to keep up with all the email and friend requests, as well as life away from MFP!
Since I can't answer everyone individually I will try to just hit the major points:
1) "1200 calories has worked for me! I have lost 10000 lbs" doing it.
My response to this is: Great! I am glad it worked for you, however I have one question for you. When you go to maintain that new weight loss, what calorie intake are you going to use? I will guarantee if you try to go up to a 2000 calorie diet you balloon quick, then you will panic, and you will drop down to 1200 and repeat the cycle over again ad nauseum.
I am not forcing you to take this methodology. This is for people who are tired of being hungry, tired of feeling no energy at the end of the day, and tired of "dieting".
2) "I have a health condition that..."
If you have a health condition...please please please consult your doctor and nutritionist. All the information here is for people who are relatively healthy and can exercise regularly. I cannot stress this enough
3) "What if I don't exercise?"
If you don't exercise you should take the Sedentary level and add in and eat back your exercise calories (at least 75% of them)
4) "Do I eat back exercise calories?"
If you use the lightly-extreme levels of activity, no. Congrats. This means you never have to worry about dieting again. Eat your calories and exercise. The new thinner you is right around the corner.
5) "How the heck to do I eat a 1000 addtional calories?"
Its ok to fill SOME of these with some foods you like (like 10-20% of your calories), but the best way to do it is to start eating full fat versions of the food you already like. Since the 1970's this country has had an obsession with "Fat -Free" foods. Since that time there has been a spike in obesity rates, correlation doesn't equal causation, but it makes you think. Full fat versions of food have been around for a LONG time and there was no obesity problems. So drink whole milk, buy full fat plain yogurt, full fat cottage cheese, etc. You can also add healthy amounts of foods like Butter, Nut Butters, Olive Oil, Nuts/Seeds, Avocado, etc. Its really not hard once you start doing it.
6) "I GAINED 3 POUNDS THIS WEEK! YOU SUCK!"
Ok, so no one has told me I sucked yet, but I am waiting for it! Its true. You might gain a little weight (most people say 3-5 lbs) before you see results on the scale. This is normal. It takes your body a while to adjust to the proper amount of food. You spend month and years destroying your metabolism its not going to fix itself overnight. When you add food back into your lifestile, your muscles will begin to replenish themselves and you will hang on to water for a little while. This is normal. It usually takes 4-6 weeks. My advice is this. Put away the scale for a month. Take your measurements every two weeks and weigh yourself monthly (at the same time in te same place in the same clothes (or naked for best results))
I think I covered it. I will answer questions in PM's and try and monitor the thread, but I am not going to run numbers for you. The calculators are INSANELY easy to use.
Thanks. I really like eating more. I hope this works.
If you stop working out, like lets say work gets very busy or something, I guess I should drop my calorie intake for that time period?0 -
Thanks. I really like eating more. I hope this works.
If you stop working out, like lets say work gets very busy or something, I guess I should drop my calorie intake for that time period?
Yes. If you don't work out for an extended period of time drop down a level. ( i.e Moderate->Light), Even if you get a a walk in 3days a week that would be better than nothing.0 -
Hi all, OP here.
Wow, I cannot believe this little thread went 14 pages. First off thanks so much to all the Eat More, Weigh less group members that have helped answer questions. I apologize I haven't been around much since Friday. I have been trying to keep up with all the email and friend requests, as well as life away from MFP!
Since I can't answer everyone individually I will try to just hit the major points:
1) "1200 calories has worked for me! I have lost 10000 lbs" doing it.
My response to this is: Great! I am glad it worked for you, however I have one question for you. When you go to maintain that new weight loss, what calorie intake are you going to use? I will guarantee if you try to go up to a 2000 calorie diet you balloon quick, then you will panic, and you will drop down to 1200 and repeat the cycle over again ad nauseum.
I am not forcing you to take this methodology. This is for people who are tired of being hungry, tired of feeling no energy at the end of the day, and tired of "dieting".
2) "I have a health condition that..."
If you have a health condition...please please please consult your doctor and nutritionist. All the information here is for people who are relatively healthy and can exercise regularly. I cannot stress this enough
3) "What if I don't exercise?"
If you don't exercise you should take the Sedentary level and add in and eat back your exercise calories (at least 75% of them)
4) "Do I eat back exercise calories?"
If you use the lightly-extreme levels of activity, no. Congrats. This means you never have to worry about dieting again. Eat your calories and exercise. The new thinner you is right around the corner.
5) "How the heck to do I eat a 1000 addtional calories?"
Its ok to fill SOME of these with some foods you like (like 10-20% of your calories), but the best way to do it is to start eating full fat versions of the food you already like. Since the 1970's this country has had an obsession with "Fat -Free" foods. Since that time there has been a spike in obesity rates, correlation doesn't equal causation, but it makes you think. Full fat versions of food have been around for a LONG time and there was no obesity problems. So drink whole milk, buy full fat plain yogurt, full fat cottage cheese, etc. You can also add healthy amounts of foods like Butter, Nut Butters, Olive Oil, Nuts/Seeds, Avocado, etc. Its really not hard once you start doing it.
6) "I GAINED 3 POUNDS THIS WEEK! YOU SUCK!"
Ok, so no one has told me I sucked yet, but I am waiting for it! Its true. You might gain a little weight (most people say 3-5 lbs) before you see results on the scale. This is normal. It takes your body a while to adjust to the proper amount of food. You spend month and years destroying your metabolism its not going to fix itself overnight. When you add food back into your lifestile, your muscles will begin to replenish themselves and you will hang on to water for a little while. This is normal. It usually takes 4-6 weeks. My advice is this. Put away the scale for a month. Take your measurements every two weeks and weigh yourself monthly (at the same time in te same place in the same clothes (or naked for best results))
I think I covered it. I will answer questions in PM's and try and monitor the thread, but I am not going to run numbers for you. The calculators are INSANELY easy to use.
Dear CHRISb75
Please help me!!
Basically, I started my diet 4 weeks ago with 75.8 kg. In a first week I lost 1.7 kg and went down to the 74.1 kg, then second week nothing. I read some advice on MFP to increase my calories intake to my BMR which is 1480 kal. So I did that and lost another 800 gr but after 3/4 days I checked again and I was back to 74.1 kg. Which made me confused, so does that mean that I never lost 800 gr in the first place?
My question is – should I go back to the MFP 1200 cal allowance or should I stick with my BMR which is 1480 cal ? Just to mention – that I do not exercise at all, just basic house work.
Thak you0 -
If your BMR is 1480, your TDEE is 1776 (at a sedentary lifestyle). I would set your goal to be (225g) .5lb a week, so you want a 250 calorie a day deficit. So you want to eat 1526 a day,. You MAY gain the first 2-4 weeks. PUT AWAY THE SCALE. Weigh yourself after 30 days. If you have gained MORE Than 3-4 lbs. Back off the calories by 100 and try again.Dear CHRISb75
Please help me!!
Basically, I started my diet 4 weeks ago with 75.8 kg. In a first week I lost 1.7 kg and went down to the 74.1 kg, then second week nothing. I read some advice on MFP to increase my calories intake to my BMR which is 1480 kal. So I did that and lost another 800 gr but after 3/4 days I checked again and I was back to 74.1 kg. Which made me confused, so does that mean that I never lost 800 gr in the first place?
My question is – should I go back to the MFP 1200 cal allowance or should I stick with my BMR which is 1480 cal ? Just to mention – that I do not exercise at all, just basic house work.
Thak you0 -
TY very much for the fast reply I will try that.0
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I have a favor to ask someone. Could someone be really sweet and figure my cals intake for me? My age is 41, female, 5'2, currently 197 lbs. I ride with hubby, long haul trucking, so my exercise is sedentary. Sometimes if i do actually get exercise in, pls let me know if i should eat back cals. Thank u!!!!!
Do you know what your body fat % is? In the calculators on the fat2fitradio website, this number is important for calculating your goal weight, and thus your goal calories for the "thin you."
Crud
i dont have that info 0 -
@Sleepy Texan-
I've noticed you responded to a couple of posts - inconsistent exercisers to eat BMR + exercise cals. Which BMR Should we go with?
For me, Harris Benedict shows my bmr to be 1654
Katch-McArdle shows my BMR to be 1391
There is a difference of 263 cals.....0 -
I checked my numbers on Fat2fitradio and my BMR is 1254 and TDEE (assuming that's the number if I use their "How many calories should I eat" calculator) is 1493.
I entered that I was sedentary since I have a desk job and I am a sporadic exerciser. Should I eat 1493 and eat back my exercise calories on workout days? Will I lose weight with that number of calories or should I reduce it slightly?
Sporadic exercisers should go with BMR + exercise calories.
Am I understanding it right that you're saying that sporadic exercisers shouldn't go with sedentary TDEE, but instead purely with BMR + eat back exercise calories? :S There's a pretty big difference between the two figures.
That's because BMR assumes you stay in bed all day. Depending on your height, weight, and body fat, as soon as you get up you are burning some calories, at least 400, hence TDEE sedentary is more. It assumes you get up out of bed and live life in general. If you're trying to lose, and you are an inconsistent exerciser, BMR + exercise.0 -
I'm kinda confused and I am not sure if it's just me trying to "over think" everything. I plugged in all my numbers as accurately as I could (shockingly it says I am still 50% body fat...though I am pretty sure I was over 60% a year ago...) still...made me want to cry. Anyway, I received the warning when I put in current weight versus what my "goal weight" should be and was told I would be better off putting in an intermediate goal weight then as I got close to THAT weight putting in my actual goal weight. So, doing that I put in a goal weight of 200 lbs, I work out 6 days a week for 45-55 minutes a day...this is 3 days of Elliptical trainer at 45 minutes then 3 days of Elliptical trainer at 35 minutes and 3 days of weight lifting at 20 minutes. I chose "Lightly Active" for my activity level and it gave me a calorie goal to eat of 2,252. If I eat this I should not eat back any extra exercise calories?
This seems like a lot of calories to me...however, my weight loss has been peetering off it seems. I seem to be gaining and losing the same 3-4 pounds lately.
Am I just being a dough head here or something? Why do I feel so confused?
ps...and those who will go look at my food diary, Saturday's are hit and miss and I never log on Sundays. Monday - Friday I log everything without fail, those are the best days to look at to see what my daily food intake looks like.
Please, no flaming, I am honestly wanting to understand this.
Edit for spelling check
I maintain at 2271 and I am 130 lbs.0 -
I have read alot of info on this.. It is just hard to get past the mentality of eating more when I have spent my whole life thinking I could only lose by eating less... the mind is powerful.0
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@Sleepy Texan-
I've noticed you responded to a couple of posts - inconsistent exercisers to eat BMR + exercise cals. Which BMR Should we go with?
For me, Harris Benedict shows my bmr to be 1654
Katch-McArdle shows my BMR to be 1391
There is a difference of 263 cals.....
I'd start with the lower amount and then continue to push it upwards. Remember these are estimates, and they might even be LOW! Increase your calories to 1391 and wait until you stabilize, then continue to push it upward slowly, maybe 100 cals at a time, over several weeks or months. My TDEE is 2271, but I find I can eat up to 2400/day and only gain 1 lb, then hold.
The goal is to make it to your ideal weight and live the rest of your life without gaining. The threshhold can be gradually increased until you find a tipping point that makes you gain (not a single day increase, but sustained over time). When you find the magic number, you win.0 -
I am one of those people who eat 1200 calories a day and workout 5-6 days a week with strength a couple days a week as well... and i did stall in weight loss so i increased my calories to 1400 and still worked out 5-6 days a week....and then i gained instead of lost... sooo now i have to work hard again to lose the couple of pounds i gained and to continue towards my goal weight.
I think it is different for everyone, so I plan on just sticking it out, eating healthy, staying active and waiting for the plateau to stop pleateuing :]0 -
The original instructions at the top of this thread don't say anything about cutting a percent out for weight loss. Is this necessary or something I shoud do? I assume the answer is no, but since people keep talking about it, I want to know if that step was left out. Right now, I'm just going by what fattofitradio.com said. And, I'm not cutting any cals from where it said I should be eating.0
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I have read alot of info on this.. It is just hard to get past the mentality of eating more when I have spent my whole life thinking I could only lose by eating less... the mind is powerful.
Well, the question for you is, are you content to live the rest of your life eating at your current level? If yes, fine. If you like the idea of living life without severe calorie restriction AND at goal weight, make a change.
It's your life. Live it your way.0 -
Bump0
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The original instructions at the top of this thread don't say anything about cutting a percent out for weight loss. Is this necessary or something I shoud do? I assume the answer is no, but since people keep talking about it, I want to know if that step was left out. Right now, I'm just going by what fattofitradio.com said. And, I'm not cutting any cals from where it said I should be eating.
F2F suggests eating at the TDEE for your ideal weight. If you do that, a deficit already exists, because, presumably, your current weight is higher than your goal weight.
When you get close, you may find that your TDEE becomes the SAME as your goal weight TDEE, but that you're not there yet.
For example, I weigh 130 lbs. My "goal" used to be 127 lbs. (actually since I am lifting heavy now, my new goal is increasing muscle mass, so my weight is probably going to go up), but ANYWAY, the TDEE for me at 130 lbs. is the same as it would be for me at 127 lbs, or even 120 lbs. If I really wanted to drop more weight, I could (quit lifting heavy, ha), and cut another 200-300 calories a day, then ease back up when I got to the lower weight.
I think a few people discussed eating at your CURRENT TDEE (and scooby's website talks about current TDEE) minus a particular percentage.
It's all the same theory; eat at the TDEE of your goal weight, or eat at your current TDEE minus a percentage if you're still trying to lose.
If you want to maintain, eat at your current TDEE; and likewise you would eat at a surplus above your TDEE if you are trying to gain muscle mass (of course you must lift heavy in conjunction with that).0 -
I am one of those people who eat 1200 calories a day and workout 5-6 days a week with strength a couple days a week as well... and i did stall in weight loss so i increased my calories to 1400 and still worked out 5-6 days a week....and then i gained instead of lost... sooo now i have to work hard again to lose the couple of pounds i gained and to continue towards my goal weight.
I think it is different for everyone, so I plan on just sticking it out, eating healthy, staying active and waiting for the plateau to stop pleateuing :]
I'm sorry you are on the yo-yo. I will warn you (as you probably already know), that unless you invest the time to increase your calories gradually and get to a sustainable number, you will either a) not reach goal, or b) reach goal, but gain again as soon as you get there and try to maintain on anything above 1200.
The longer you stay at 1200, the longer it will take to readjust.
blessings.0 -
The original instructions at the top of this thread don't say anything about cutting a percent out for weight loss. Is this necessary or something I shoud do? I assume the answer is no, but since people keep talking about it, I want to know if that step was left out. Right now, I'm just going by what fattofitradio.com said. And, I'm not cutting any cals from where it said I should be eating.
F2F suggests eating at the TDEE for your ideal weight. If you do that, a deficit already exists, because, presumably, your current weight is higher than your goal weight.
When you get close, you may find that your TDEE becomes the SAME as your goal weight TDEE, but that you're not there yet.
For example, I weigh 130 lbs. My "goal" used to be 127 lbs. (actually since I am lifting heavy now, my new goal is increasing muscle mass, so my weight is probably going to go up), but ANYWAY, the TDEE for me at 130 lbs. is the same as it would be for me at 127 lbs, or even 120 lbs. If I really wanted to drop more weight, I could (quit lifting heavy, ha), and cut another 200-300 calories a day, then ease back up when I got to the lower weight.
I think a few people discussed eating at your CURRENT TDEE (and scooby's website talks about current TDEE) minus a particular percentage.
It's all the same theory; eat at the TDEE of your goal weight, or eat at your current TDEE minus a percentage if you're still trying to lose.
If you want to maintain, eat at your current TDEE; and likewise you would eat at a surplus above your TDEE if you are trying to gain muscle mass (of course you must lift heavy in conjunction with that).
OK. That makes sense. I'll check my calculations and make sure I did it right. i think I am using my goal weight TDEE, but I'll make sure.0 -
Alot of interesting information from regular people...I asked my doctor and my old boxing trainer and their advice was so similar I had to share. It goes like this. Eat sensibly and get off your *kitten*...no calorie counting no equations no fluff just good ol fashion building of good healthy habbits for a healthy lifestyle.0
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I'm not sure if someone had replied to you, so if they had I apologize. I was very curious about this despite how far away from my goal I am so I looked on a different forum one night and a lot of VERY successful people agreed to increase your calorie intake 100 calories at a time every week until you reach your maintenance calorie goal. Maybe give it a whirl? Hope this was even a tiny bit helpful. Good job and good luck!Interesting. I am at goal and i am scared to increase calories, but I'm not losing anymore either. I do feel "hungry", weak and kinda shaky every few hours, which to me says i'm probably not eating enough at my "meals". I've never had to think this hard about maintaining a healthy body and menu before....SIGH!!!0 -
Alot of interesting information from regular people...I asked my doctor and my old boxing trainer and their advice was so similar I had to share. It goes like this. Eat sensibly and get off your *kitten*...no calorie counting no equations no fluff just good ol fashion building of good healthy habbits for a healthy lifestyle.
great. go ahead and do that. some regular people were just trying to be helpful, that's all.0 -
Alot of interesting information from regular people...I asked my doctor and my old boxing trainer and their advice was so similar I had to share. It goes like this. Eat sensibly and get off your *kitten*...no calorie counting no equations no fluff just good ol fashion building of good healthy habbits for a healthy lifestyle.
great. go ahead and do that. some regular people were just trying to be helpful, that's all.
I'll never understand why people have to go on threads and complain about what other people are doing. :huh: Why not just start a thread to talk about the wonderful they are doing?
BTW, after weeks of being stuck when i was eating less, I'm thrilled that I've lost 2 lbs. Increasing my calories works for me.0 -
Alot of interesting information from regular people...I asked my doctor and my old boxing trainer and their advice was so similar I had to share. It goes like this. Eat sensibly and get off your *kitten*...no calorie counting no equations no fluff just good ol fashion building of good healthy habbits for a healthy lifestyle.
great. go ahead and do that. some regular people were just trying to be helpful, that's all.
I'll never understand why people have to go on threads and complain about what other people are doing. :huh: Why not just start a thread to talk about the wonderful they are doing?
BTW, after weeks of being stuck when i was eating less, I'm thrilled that I've lost 2 lbs. Increasing my calories works for me.
My apologies if my statement was taken out of context...Im a huge advocate for doing whatever you have to do to get your results. I really hope we all make it to our goals no matter how we do it...0 -
If you would have told me 3 months ago that I could be eating 2500 calories a day and still lose 3 inches off my waist I would have told you that you were full of something!Thanks! That's extremely helpful to me since I'm just starting my journey! I do worry about too many calories so it's nice to see what other people eat and how many calories they consume in a day! Thanks to the many other people that I gained this information from, I am here to tell you it works. You will never have to "diet" again.
Me too - I increased my calories when I started running and lifting after a long inner debate. I was feeling tired all the time and my weight loss began to stall. It was the best decision I ever made. I feel so much better now and my weight loss has picked back up.0 -
bump0
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Need to read later...0
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I have also been having great success eating more, and have similar (and more detailed) instructions on how anybody can do it in my blog:
http://www.myfitnesspal.com/blog/lillebanon/view/my-take-on-eating-more-to-weigh-less-254554
And of course as mentioned before, the awesome group, Eat More to Weigh Less:
http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less0 -
Definitely interesting. I've been doing research and upping my calories and I'm still on a plateau but I'm staying the course. According to this my TDEE is around 2196. I've currently set my calories around 1750 and I eat back my calories which on workout days brings me up around 2200 give or take.
Does this mean I should be eating 2196 everyday or just workout days. I'm obviously a work in progress but I really want to lose the last 20 lbs!!0 -
Bump for later0
This discussion has been closed.
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