If you are scared to increase calories

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Replies

  • ironanimal
    ironanimal Posts: 5,922 Member
    Being over 50 and suffering from Hypothyroidism I can tell you that eating more is not working for me personally. I stalled out after 8 months of living on a 1200 calorie a day diet. On advice from friends I upped my calories to compensate for the massive burns from my workouts only to gain 12 pounds.

    As a rule I try lot to listen to opinons of others unless they have M.D. or P.H.D. behind their names as each invidividual is unique because of body composition, medical problems, etc...no one formula is going to work for everyone.

    I am with this poster. I tried upping my calories and for me it didn't work, but each to their own etc. Just be aware that sometimes it doesn't work for whatever reason.

    THIS.

    Hypothyroidism tends to make this theory invalid.
    And I'm sure it's been mentioned countless times in this thread already that the exceptions to the rule when it comes to these formulas are the ones with medical conditions or otherwise leading to suppressed metabolisms.

    If your body is working as it should, these formulas can and will work given enough time. Initial weight gain is to be expected as has been mentioned many, many times and it takes around 6 weeks for your body to adjust to the increased intake. If you've been dieting for a long time, your BMR can fall and glycogen stores are more likely to be running empty, so of course you will gain a little weight when you start.

    Using this method, you work out your TDEE according to your activity, eat a set number every day and don't eat your exercise calories back because they're accounted for already. I don't know where some of you got that you need to eat them back - the only case where this is true is for sporadic exercisers who should be setting their TDEE as Sedentary and adding their exercise cals (75% of them, IMO) back on top. If you have hypothyroidism, you need really to have metabolic testing done to see what your BMR actually is before working out your TDEE etc.
  • StirFriedGiblets
    StirFriedGiblets Posts: 89
    Sounds like an interesting thread, will read this later :smile:
  • jchrisman717
    jchrisman717 Posts: 780 Member
    "And I'm sure it's been mentioned countless times in this thread already that the exceptions to the rule when it comes to these formulas are the ones with medical conditions or otherwise leading to suppressed metabolisms.

    If your body is working as it should, these formulas can and will work given enough time. Initial weight gain is to be expected as has been mentioned many, many times and it takes around 6 weeks for your body to adjust to the increased intake. If you've been dieting for a long time, your BMR can fall and glycogen stores are more likely to be running empty, so of course you will gain a little weight when you start.

    Using this method, you work out your TDEE according to your activity, eat a set number every day and don't eat your exercise calories back because they're accounted for already. I don't know where some of you got that you need to eat them back - the only case where this is true is for sporadic exercisers who should be setting their TDEE as Sedentary and adding their exercise cals (75% of them, IMO) back on top. If you have hypothyroidism, you need really to have metabolic testing done to see what your BMR actually is before working out your TDEE etc. "

    ^^This -- I think so many people get confused with the original way that MFP does it where you eat back your exercise calories because they have not allowed for them ahead of time. If you calculate right - you should only need to eat back if you do much larger than normal burn.
  • keish84
    keish84 Posts: 37 Member
    bump for later
  • TamaraGraceS
    TamaraGraceS Posts: 273 Member
    Very helpful :happy: Thank you
  • leelafit_mtl
    leelafit_mtl Posts: 132 Member
    Bump!
  • jackieatx
    jackieatx Posts: 578 Member
    But this is for people who go to the gym everyday, correct? I never burn more than 250 calories a day from random light cardio, mostly my dance workout on Wii fit, and I do crunches and I do chest presses with my son (he's 18 pounds). I'm a sahm so this is what works for me. I don't want to try this and then gain a bunch of weight because I'm not burning or lifting enough.
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    I am not afraid to increase calories I just know I got fat when I was eating more and exercising. Reduced my calorie in take and I lost. To each their own.
  • ironanimal
    ironanimal Posts: 5,922 Member
    I am not afraid to increase calories I just know I got fat when I was eating more and exercising. Reduced my calorie in take and I lost. To each their own.

    If you ate under TDEE, by it's very definition it is impossible to gain weight.
  • ironanimal
    ironanimal Posts: 5,922 Member
    But this is for people who go to the gym everyday, correct? I never burn more than 250 calories a day from random light cardio, mostly my dance workout on Wii fit, and I do crunches and I do chest presses with my son (he's 18 pounds). I'm a sahm so this is what works for me. I don't want to try this and then gain a bunch of weight because I'm not burning or lifting enough.
    You can do it without lifting - it's just recommended as it helps to preserve lean mass and thus your BMR will stay at a higher level than if you don't.
  • frootcat
    frootcat Posts: 194 Member
    Hypothyroidism tends to make this theory invalid.
    I also deal with hypothyroidism, but I would think that once we've stabled out our medication and have been taking it a while, it should no longer be much, if any, of a factor. Of course I'm no doctor and I'm just in the early stages of this lifestyle change, etc etc. I think I'll ask my Dr next time I go in.
  • nickiebb
    nickiebb Posts: 57 Member
    bump
  • luvsherhubby
    luvsherhubby Posts: 135 Member
    mine came out at 1646 this seems like a huge amount of calories, i am struggling to eat 1200 as it is

    I am sure you didnt get here ( overweight) by eating 1200 calories. Your body has gotten used to the 1200 and it will get used to teh bigger amount as well & thnk you for it. Just make sure it healthy calories you add in, not room for junk. Of course a treat everyonce in a while is warrented :) I eat 1500-1800 a day and loose 1.5-2lbs a week. I workout usually 6 days a week burning 300-500 calories from exercise.
  • iamMaLisa
    iamMaLisa Posts: 278 Member
    bump
  • sgarrard01
    sgarrard01 Posts: 213 Member
    Wow! that's dangerously low!... google body 'starvation mode'! if your only effectively consuming 700kcal than your body could be entering starvation mode where it dropps its calroie burn to the lowest possible, and stops using up fat stores (starts on your organs instead!)... you may not be loosing weight because your eating too few! (MFP has warnings on low calorie consumption for a reason!)
  • bsinno
    bsinno Posts: 344 Member
    But this is for people who go to the gym everyday, correct? I never burn more than 250 calories a day from random light cardio,

    i do not belong to the gym, i walk or jog with my daughter in a stroller or do a 30 minute work out video and almost NEVER burn more than 250 calories a day.
  • 0always0
    0always0 Posts: 36
    bump!
  • nelsonab
    nelsonab Posts: 34 Member
    BUMP for later.
  • iamMaLisa
    iamMaLisa Posts: 278 Member
    What if you have recently done all of those sugestions ... ie raising calories, did the calculators, hired a Nutritionist. and are still not losing weight. I went to Dr and we did several tests and they all came out normal... Maybe i am not doing enough exercise? or just eating the wrong stuff?

    Monday : Les Mills Body Pump Class (1 hour)
    Tuesday: i have cubscouts with my son so i use this as a rest day
    Wednesday: Les Mills Body Combat Class (1 hour)
    Thursday : Les Mills Body Pump Class (1 hour)
    Friday: rest day
    Saturday: Personal Trainer (1 hour upper body)
    Sunday: Personal Trainer ( 1 hour lower body)
  • heidi5k
    heidi5k Posts: 181 Member
    bumpin' it for later...
  • sherry9300
    sherry9300 Posts: 149 Member
    BUMP
  • jchrisman717
    jchrisman717 Posts: 780 Member
    What if you have recently done all of those sugestions ... ie raising calories, did the calculators, hired a Nutritionist. and are still not losing weight. I went to Dr and we did several tests and they all came out normal... Maybe i am not doing enough exercise? or just eating the wrong stuff?

    Monday : Les Mills Body Pump Class (1 hour)
    Tuesday: i have cubscouts with my son so i use this as a rest day
    Wednesday: Les Mills Body Combat Class (1 hour)
    Thursday : Les Mills Body Pump Class (1 hour)
    Friday: rest day
    Saturday: Personal Trainer (1 hour upper body)
    Sunday: Personal Trainer ( 1 hour lower body)

    Cant see your diary or any of your stats so its hard to tell without those. I've been struggling too when I thought I was doing all the right things. I don't know if you pay attention to your macros - but it has made a huge difference for me - keeping my carbs at 40%, Fat at 30% and protein at 30% helps. I cannot eat processed/fatty foods and keep my macros level so it has automatically caused me to cut down on what I consider "bad" foods. Also - I try to keep my sodium levels at no more than 2500 and drink lots of water.
  • sheeler301
    sheeler301 Posts: 16 Member
    Ok I totally buy into the fat2fit philosophy of eat more to weigh less, I am struggling to eat the amount of calories. I always make sure I net above my BMR I know I need to prepare more meals ahead and the most of my problems is failing to prepare weekly for meals and such. Secondly I work long hours and I’m struggling to find time to get into a gym, although at this point I am content with the 30 day shred. I’m just wondering if you all have examples of the five to seven meals you eat a day and if you think that even though at this point I do not have access to a gym is body resistant training enough of a replacement for heavy lifting? Oh and I'm doing one of the couch to 5k apps. pretty much every other day.
  • iamMaLisa
    iamMaLisa Posts: 278 Member
    What if you have recently done all of those sugestions ... ie raising calories, did the calculators, hired a Nutritionist. and are still not losing weight. I went to Dr and we did several tests and they all came out normal... Maybe i am not doing enough exercise? or just eating the wrong stuff?

    Monday : Les Mills Body Pump Class (1 hour)
    Tuesday: i have cubscouts with my son so i use this as a rest day
    Wednesday: Les Mills Body Combat Class (1 hour)
    Thursday : Les Mills Body Pump Class (1 hour)
    Friday: rest day
    Saturday: Personal Trainer (1 hour upper body)
    Sunday: Personal Trainer ( 1 hour lower body)

    Cant see your diary or any of your stats so its hard to tell without those. I've been struggling too when I thought I was doing all the right things. I don't know if you pay attention to your macros - but it has made a huge difference for me - keeping my carbs at 40%, Fat at 30% and protein at 30% helps. I cannot eat processed/fatty foods and keep my macros level so it has automatically caused me to cut down on what I consider "bad" foods. Also - I try to keep my sodium levels at no more than 2500 and drink lots of water.
    My diary is open to only my friends, your welcome to friend me if you want.
  • ajernbsn
    ajernbsn Posts: 14 Member
    Interesting, thank you!
  • hnsaunde
    hnsaunde Posts: 757 Member
    bump
  • skybluesounds
    skybluesounds Posts: 26
    bump
  • JoeSzup
    JoeSzup Posts: 51 Member
    OMG, at page 14 of this post, I figured it out. LOL.

    For those of you that are confused (much like I was). Go to http://www.fat2fitradio.com/tools/bmr/ and put in your data. In the GOAL WEIGHT, put in your CURRENT WEIGHT and click calculate. I'll give mine as an example.

    Age 41
    Height 72.5
    Curr Weight 273.8
    Goal Weight 273.8
    BF % 37.6

    When I calculated I found that my HB BMR is 2414 and my KM BMR was 2049. But the important numbers are the levels down at the bottom.

    Sedentary (little or no exercise, desk job) 2897
    Lightly Active (light exercise/sports 1-3 days/wk) 3319
    Moderately Active (moderate exercise/sports 3-5 days/wk) 3742
    Very Active (hard exercise/sports 6-7 days/wk) 4164
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 4587

    So I figured with walking 3-5 times a week (1.4 miles) and 3x day of 30 minutes elliptical, with light weight lifting twice a week, I needed 3319 JUST TO MAINTAIN my current weight. WOAH. Lightbulb.

    I went back and plugged in my real goal of 215. Same HB BMR and same KM BRM, but my numbers were:

    Sedentary (little or no exercise, desk job) 2456
    Lightly Active (light exercise/sports 1-3 days/wk) 2815
    Moderately Active (moderate exercise/sports 3-5 days/wk) 3173
    Very Active (hard exercise/sports 6-7 days/wk) 3531
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3889

    So to eat at my maintenance level I should be eating 2815 calories. This would give me a 504 calorie deficit per day (3319 - 2815), for a weekly total of 3528 or 1 pound weight loss per week.

    Now after reading the rest of the thread, I realize I cannot just jump from my current "diet" to a "thin me maintenance". I'm currently only eating 1900 calories per day, and was not counting any elliptical training or weight training.

    I've bumped myself up to 2400, and will give it a month and see how I do. I'm putting away the scale until 6/16/12 so I don't get all panicky.
  • RebeldeMM
    RebeldeMM Posts: 7 Member
    Bump
  • dogacreek
    dogacreek Posts: 289 Member
    :: Bump ::
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