Female, 6'3" tall...So confused about the calorie thing...

MThornburg74
MThornburg74 Posts: 41
in Health and Weight Loss
Hi Everyone -
I have been doing MFP for about 32 days. I have worked out every single day. I am trying to lose weight and training to compete in a 5K in June and the Warrior Dash in August. For the amount of exercise that I have been doing, I think I should be losing more weight and am wondering if I am eating enough.

I generally take in about 1450-1550 calories a day. My MFP goal is 1620, I believe, but I try not to eat when I am not hungry and I have also been eating chicken breast, steamed veggies, salads, cereals, etc. so I don't take in much fat.

I have been running and biking, or crosstraining daily. Today, I burned 1750 calories according to MFP by doing a 35 minute run, folowed by a 40 minute bike ride in addition to another 20 minutes of walking. I have eaten just over 1500 calories today and am done eating for the day.

This past weekend, I went away for the weekend but managed to do 60 minutes of cardio at my hotel on an elliptical machine set to the 12th level of resistance and then walked around a Horse Park for 2 hours with my kids. I ate below 1620 calories both days but when I got home was devastated to see that I gained back 4 pounds. Now, I know that water weight is an issue and can fluctuate. I don't have my period (sorry for the TMI), so that is not an issue here.

I played college basketball and have worked out for years. Stopped when I had my kids and should have kept it up but didn't. I know that muscle weighs more than fat. My clothes are looser, but my belly is still there. I am working so hard but not getting results. Can someone help me out and explain this calorie thing to me?

I am not hungry or starving or craving anything in particular. If I want to go out for ice cream with my kids, I eat a lighter lunch and "save" calories for ice cream later. I am a fairly intelligent person who works really hard and I would like to see some results. I have a business trip in June and would like to be down another 10 pounds before I go. I am really discouraged, but haven't missed a day of workouts at all. In addition to cardio, I do strength training 3-4 times a week.

Any advice is greatly appreciated. Thanks.

Replies

  • Ketomaniac9
    Ketomaniac9 Posts: 108 Member
    Doesn't mean you aren't losing weight it just means you are replacing fat loss with muscle gain
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    I'm 5'2" and eat much more calories than you do. I used fat2fitradio.com for my calorie goal. What's important to remember is when using MFP you must eat back the exercise calories, MFP has already created a deficit for you! When you properly fuel your body it will burn away the fat!

    Edited to add....please do yourself a favor and check out the this group. http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
  • jsapninz
    jsapninz Posts: 909 Member
    You have lost 9 lbs according to your ticker and you said it has been 32 days, which is 1.97 pounds a week. 1-2 lbs per week of weight loss is healthy for most people who aren't morbidly obese. So you are right on track, if I were you I would be very pleased with my progress.

    You just need to keep at it. Your body can't lose 56 lbs overnight.
  • JoniBologna
    JoniBologna Posts: 653 Member
    1. Fats do not make you fat. That is a myth. Our bodies require a certain amount of fat to function. That said, it is good to get fats from sources like olive oil, coconut oil, avocado, nuts, etc.
    2. Feeling hungry is often not an accurate gauge of whether you should eat or not. Our bodies can adapt to a certain amount of calories.
    3. You should eat all of the calories MFP tells you to and eat your exercise calories back. Look at that number as a target, not a suggestion. It sounds like you are pretty active, so you need plenty of calories to fuel your activity. Try eating the recommended amount for a few weeks and see what happens. I think you will be pleased with the results.
  • Doomfrog
    Doomfrog Posts: 79
    Can you open up your diary? There is the potential that with so much working out you are not getting enough protein. I've changed my ratios to 40% Carbs, 30% Protein and 30% fat and have seen a big difference. I also eat way more calories than you do and sometimes it IS a struggle, especially with eating so much protein. Sometimes I'm just not hungry. But I think it is good. My body never thinks it is starving which allows me to resist my penchant for pop tarts and candy.
  • jsapninz
    jsapninz Posts: 909 Member
    3. You should eat all of the calories MFP tells you too, and eat your exercise calories back. Look at that number as a target, not a suggestion. It sounds like you are pretty active, so you need plenty of calories to fuel your activity. Try eating the recommended amount for a few weeks and see what happens. I think you will be pleased with the results.

    You don't NEED to eat back all your exercise cals back if you don't want to.

    And to the OP, if I were you I would get a heart rate monitor if you are going to eat back. Especially when you are burning alot of cals, average estimators tend to be very inaccurate/overly generous.
  • cakeums
    cakeums Posts: 228 Member
    Go to Fat2FitRadio.com, calculate your body fat % (if you don't already know it - the military formula is a good, easy one to use there), then your BMR. It will tell you how many calories to eat each day at your goal weight, and suggests to eat that way now. Eventually you will be at that goal weight. I am 99% sure that you aren't eating enough for a woman who is 6'3" and works out intensely 7 days a week.

    If I put the info in Fat2Fit estimating that you are 30 years old, 73", 200lbs (this is just a guess, I have no idea how much you weight, obviously), with a goal of 180lbs, and that you have 30% current body fat, it says to eat 2829 a day for hard exercise/sports 6-7 days a week.

    I would up your calories to at least 2400 and give it 2-3 weeks for your body to readjust. If you didn't start losing 1lb/week at least then, I would be surprised. I personally lose 1-2lbs a week if I stick to about 2000 cals per day, and I am 5" shorter than you.
  • TheBigBoots
    TheBigBoots Posts: 74 Member
    I went though the same thing at first. For about the first 6 weeks, I worked my *kitten* off, ate clean, worked out obsessively and was always under my calorie count but the scale didn't really budge for me. My clothes felt a little looser but I wanted to see more results. Then all of the sudden, at about week 6, the scale started to reflect the work I was putting in. Since then, I've been reading the New Rules for Lifting for Women and have learned that what was happening in that first 6 weeks was that magical converting fat to muscle time. I couldn't always see it because my muscle had some fat covering it but I could definitely feel my metabolism had sped up. (I've never been someone who wants to eat in the morning but around that 6th week, I found that for the first time in my life, I was starving in the morning.)

    I do think though that maybe you aren't eating enough based on the amount of activity you're doing. That Eat More, Weight Less group may be a good place to start. Sounds like you're doing really well. Don't give up! :)
  • cakeums
    cakeums Posts: 228 Member
    I also agree that there is nothing wrong with eating fats - your body needs fat to perform its necessary functions. Aim for 30% of your calories to come from fat, particularly healthy, unsaturated fats.
  • rininger85
    rininger85 Posts: 131
    1. Fats do not make you fat. That is a myth. Our bodies require a certain amount of fat to function. That said, it is good to get fats from sources like olive oil, coconut oil, avocado, nuts, etc.
    2. Feeling hungry is often not an accurate gauge of whether you should eat or not. Our bodies can adapt to a certain amount of calories.
    3. You should eat all of the calories MFP tells you to and eat your exercise calories back. Look at that number as a target, not a suggestion. It sounds like you are pretty active, so you need plenty of calories to fuel your activity. Try eating the recommended amount for a few weeks and see what happens. I think you will be pleased with the results.

    THANK YOU AND THANK YOU AGAIN. 1) Too many people post on here about fats being all bad, you need a certain amount of fat to function, 2) spot on!, 3) you're the first person that I've agreed with on here I think...THANK YOU! Too many people trying to starve themselves on here not realizing that not eating enough calories is just as bad as eating too many if you are trying to lose weight!
  • spngebobmyhero
    spngebobmyhero Posts: 823 Member
    I would start by eating more. For a 1 lb a week weight loss at only 5 pounds away from my goal (I'm 5'11") I was supposed to be eating 1550. I always ate back most of my exercise calories and I am down 38 pounds (2 pounds from goal now). I'm not saying you need to eat back all the exercise calories, but food is fuel and we need it to keep going.

    At 4 inches taller than me and waaayyyyy more active, you should be eating more. It will make things more sustainable and you will feel better in the long run. You may feel great now and not hungry, but this feeling probably won't last long and you'll just get frustrated.

    Also, why low fat? Fat is a great fuel for your body. It is essential for many bodily functions, including brain function. The myelin sheaths in your brain are made primarily of fat. Fat is not the evil substance it has been sold as for years. Just make sure you are eating healthy fats: avocadoes, nuts, eggs, grass fed meats, pastured butter, full fat dairy, olives, coconut oil, fatty fish, etc. If you are truly full, then adding healthy fats to your diet is a great way to up calorie content without changing your other foods too much.

    Other things to try: lower sugar, cut back on grains, include foods with probiotics (yogurt, fermented veggies, kombucha), and don't stress too much!!
  • kristi5224
    kristi5224 Posts: 98 Member
    The scale is not a friend, It is something that tells you you are not making progress when you are. Make this about sticking to the plan and the rest will work out.
    At 6'3" your weight may fluctuate 4lbs in a day, not to worry. it looks like you have made good progress.
  • MThornburg74
    MThornburg74 Posts: 41
    Thanks, everyone! I am 37 years old...it sure was a hell of a lot easier to gain this weight than it is to lose it! I will take your advice and eat more and will definitely checkout the site and links that you all recommended. I appreciate your support. I am a private person and have been going about this very religiously and hope to continue to see more results. My sister introduced me to this site and we have been supporting each other. Thanks for all of the helpful hints!!
  • MThornburg74
    MThornburg74 Posts: 41
    Thanks so much!! I hate the scale and only started looking at it again this year after 15 years. I did it just to keep track on this site and to get serious about progress. I would love to weigh 180-185, but have a ways to go. I am glad that my clothes are fitting better, but not happy that I still have my "maternity pouch"....ugh!!
  • TheFunBun
    TheFunBun Posts: 793 Member
    You got some fantastic advice! I'm only here to make pervert noises at the concept of such a wonderfully tall woman.

    I also agree with the weight fluctuation comment. I'm 5'11, and I can swing 8 lbs across the week from one side to the other- I guess since we're larger we can retain more water? I've no clue.
  • suzan06
    suzan06 Posts: 218 Member
    Thanks so much!! I hate the scale and only started looking at it again this year after 15 years. I did it just to keep track on this site and to get serious about progress. I would love to weigh 180-185, but have a ways to go. I am glad that my clothes are fitting better, but not happy that I still have my "maternity pouch"....ugh!!

    Good luck with the maternity pouch, lol! I only have 10 lbs to go, if that, and it is still holding strong! Kid #2 just killed my stomach.

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