Eating too much to lose 1lb per week?
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akplanegirl
Posts: 15 Member
Sorry this is a bit long, just want to show what I am doing.....
I have recorded what I burned during exercise (using HRM) and how many calories I consumed and the BMR according to MFP and tallied them up down below. I found an article that said in order to lose weight, you add your BMR and your exercise calories and that should be lower than your daily caloric intake for the week (short handed version).
So if this equation is accurrate:
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
However - if I stuck with the calories consumed of only 1,320 per day per MFP (10,560 per week) and did not eat calories back and did the same workout burn and BMR, that leaves me with 3,759 calories.
QUESTION: I think I am eating too much to burn a pound per week?....How then would I eat back calories (as I did some of them the week shown below, which yes, some days were more than others) and lose the 1lb per week if I only show 1,691 calories left over and it takes 3,500 calories to burn a pound?
The chart below shows all this for the past week.
exercise calories BMR
Thursday 280 1837 1350
705 1436 1350
550 1472 1350
640 1345 1350
Sunday 1461 1350
303 2166 1350
541 1370 1350
Thurs 500 1541 1350
TOTALS 3519 12628 10800
Hope this makes sense and thank you!! Just in need of some guidance this morning.
I have recorded what I burned during exercise (using HRM) and how many calories I consumed and the BMR according to MFP and tallied them up down below. I found an article that said in order to lose weight, you add your BMR and your exercise calories and that should be lower than your daily caloric intake for the week (short handed version).
So if this equation is accurrate:
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
However - if I stuck with the calories consumed of only 1,320 per day per MFP (10,560 per week) and did not eat calories back and did the same workout burn and BMR, that leaves me with 3,759 calories.
QUESTION: I think I am eating too much to burn a pound per week?....How then would I eat back calories (as I did some of them the week shown below, which yes, some days were more than others) and lose the 1lb per week if I only show 1,691 calories left over and it takes 3,500 calories to burn a pound?
The chart below shows all this for the past week.
exercise calories BMR
Thursday 280 1837 1350
705 1436 1350
550 1472 1350
640 1345 1350
Sunday 1461 1350
303 2166 1350
541 1370 1350
Thurs 500 1541 1350
TOTALS 3519 12628 10800
Hope this makes sense and thank you!! Just in need of some guidance this morning.
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Replies
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Eeks looks like my columns got all jumbled...
The three numbers across each line should have lined up with Exercise, Calories (food), and BMR from Thursday to Thursday.
The TOTALS showed the Exercise column total, the Calories column total, and the BMR column total.
Sorry about that....0 -
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
equivalent to 0.5 lb/week as your 1691 deficit is less than half of 3500
Have a play with this http://www.pbrc.edu/the-research/tools/weight-loss-predictor/0 -
Well there are other factors, such as your daily lifestyle. You can just add BMR + exercise to get TDEE. You need BMR + Lifestyle (sedentary/lightly active) + exercise = TDEE.
So a person like me, my BMR is 2080, I am sedentary and burn on average 500 calories per workout. My TDEE is:
= 2080 * 1.2 + 500 = 2996
So for a 1 lb a week lose, my caloric needs would be:
= 2996 - 500 = 2496.
The problem comes into play, that I am close to my goal, so a 1 lb weight loss per week may not be ideal (see guidelines below)
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.
If you try to lose weight too quick, you will probably fail. In fact, over the last 10 weeks, I am doing an experiment where I don't log, and only concentrate on fitness, I have lost 5 lbs and seen an increase in definition. So i am losing at 1/2 lb per week.0 -
I looked at your numbers and this is what I found.
Exercise Calories BMR Net Deficit
280 1837 1350 1557 207
705 1436 1350 731 -619
560 1472 1350 912 -438
640 1345 1350 705 -645
303 2166 1350 1863 513
541 1370 1350 829 -521
500 1541 1350 1041 -309
There are several days that you netted WAY below your BMR, you don't ever want to go below that. You also netted below the recommended 1200 calories. This also shows that your calories aren't consistent at all.
The best thing to do is find your TDEE and cut 15%.
This site is great for that: http://scoobysworkshop.com/accurate-calorie-calculator/
Also check out this group http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less
They have a lot of information.,0 -
Mmm, ok I never could figure out the "net" calories so I will look at the link and hope that helps me understand it better. Thank you for sharing that and taking the time to find my net calories for the days posted. I appreciate it!
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Thanks! That is really helpful to have the breakdown about the range of pounds to lose and what is ideal. Technically, I fall under the 15 and under so you are right, I will/and am failing at trying to do this too quickly. I will certainly try to become more consistent.0
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I looked at your numbers and this is what I found.
Exercise Calories BMR Net Deficit
280 1837 1350 1557 207
705 1436 1350 731 -619
560 1472 1350 912 -438
640 1345 1350 705 -645
303 2166 1350 1863 513
541 1370 1350 829 -521
500 1541 1350 1041 -309
There are several days that you netted WAY below your BMR, you don't ever want to go below that. You also netted below the recommended 1200 calories. This also shows that your calories aren't consistent at all.
The best thing to do is find your TDEE and cut 15%.
This site is great for that: http://scoobysworkshop.com/accurate-calorie-calculator/
Also check out this group http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less
They have a lot of information.,
I would disagree with the BMR thing. There is NO scientific proof that netting below your BMR will cause harm. In fact, i will quote myself from another thread.As much as an advocate I am for eating more calories, I don't believe it's terrible to eat below your BMR. Now, what I do suggest is to exercise to increase your calories in order to maintain lean body mass as well as your metabolism. But below is a study of those on LCD with two groups (one anaerobic workouts and one with resistance training).
"At the end of the twelve-week study, both groups lost weight but the difference in muscle vs. fat loss was striking. The aerobic group lost 37 pounds over the course of the study. The resistance-training group lost 32 pounds. A focus on weight loss would lead us to the conclusion that aerobic exercise is best. However, when looking at the type of weight lost it was shown that the aerobic group lost almost 10 pounds of muscle on average while the resistance training group lost fat exclusively and maintained their muscle mass. Most important, when the resting metabolic rate of the participants was calculated, the aerobic group was shown to be burning 210 fewer calories at rest per day!! In contrast, the resistance-training group actually increased their metabolism by 63 calories per day."
I understand the concept and believe it will help maintain LBM, but in reality, RT can offset said loss. Now,this is only a 12 week study, so long term affects of a LCD can end up being detrimental to your maintenance of LBM, but I haven't found a study that backs it up. But I will note, that for the 200+ people I have designed programs for, I use 20% less then TDEE to cut fat.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx0 -
you are thinking just like I have. To me it seems why eat those cals burned coz there burned and surley eating them back up is just not like doing the excercise in the first place. So if you go by the government average daily needs for a woman 2000, dont exericse and you cut cals by 500, so you eat 1500 to lose a pound. excercise and burn 500 and still have 1500. am i making sense. What I mean is its lieks going to the and killing yourself and then coming out and eating pizza, what was the point.0
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I don't believe you have to aim for .5 lb./week. If you aim for 2 lbs/week you'll probably only actually hit the deficit for maybe one due to measurement errors, so why not aim for 2. If you check the nationally recognized authorities, they say aiming for 2 lbs/week is fine. If you aim for .5 I think you'll likely get 0, because we all under-count our food and over-count our exercise, almost without fail.
Plus MFP is giving you a minimum calories of 1200, which isn't 1000 under your intake, so if you 'eat back' exercise you're not going to hit that 1000 deficit needed to lose 2 lbs/week anyway.
There's nothing wrong with varying your calories day to day, in fact many recommend it. And there's nothing wrong with eating below your BMR. That's why outside of forums or blogs, you will never see that advice.0 -
I don't believe you have to aim for .5 lb./week. If you aim for 2 lbs/week you'll probably only actually hit the deficit for maybe one due to measurement errors, so why not aim for 2. If you check the nationally recognized authorities, they say aiming for 2 lbs/week is fine. If you aim for .5 I think you'll likely get 0, because we all under-count our food and over-count our exercise, almost without fail.
Plus MFP is giving you a minimum calories of 1200, which isn't 1000 under your intake, so if you 'eat back' exercise you're not going to hit that 1000 deficit needed to lose 2 lbs/week anyway.
There's nothing wrong with varying your calories day to day, in fact many recommend it. And there's nothing wrong with eating below your BMR. That's why outside of forums or blogs, you will never see that advice.
Well the downside is aiming for 2 lbs a week tends to lead to an under nourished/fueled body and generally leads to failure/stalling. This comes from both personal experience as well as helping many others. How often do you see threads on this board about those eating 1200 calories and not losing (below is one example)? You also have to take into consideration your bodies chemical response to preserve against famine (releasing cortisol) which is creating by large calorie deficits (noted by the second link). Now, this isn't to say that aiming for 2 lbs a week won't work, as it will, but it may not be the weight loss you want. High deficits can lead or increase the chances of catabolization of lean body mass.
I know it's a different mindset, but if you eat like an athlete and train like an athlete, you will perform and look like an athlete.
http://www.myfitnesspal.com/topics/show/596340-struggling-any-suggestions
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
Honestly, I think I see as many "I'm at 1200 and not losing" as I do "I'm at 1500 and not losing" and "I'm at 1200 plus eating back and not losing" and "I'm at 2000 and not losing". LOL Usually I think people are just not patient enough and don't realize that you have to try a level for a month or two before you can really say. And they miscalc things. Even if you check their log, you don't know what they forgot to log or mis-measured or mis-identified, even.
I don't believe it's cortisol making them lose nothing, though I suspect it does slow things down for some.
I just don't believe that any of us is undernourished/fueled at 1200 healthy calories, and >30% body fat.
Some of us aren't shooting for 'performance athlete'. Just 'back in my regular clothes before vacation.' And that's ok. Both are ok. I don't think we're hurting ourselves.0 -
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
equivalent to 0.5 lb/week as your 1691 deficit is less than half of 3500
Have a play with this http://www.pbrc.edu/the-research/tools/weight-loss-predictor/
A bit depressing that.. It will take me 12 months just to get to simply fat and out of obese.. One day at a time I guess0 -
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
equivalent to 0.5 lb/week as your 1691 deficit is less than half of 3500
Have a play with this http://www.pbrc.edu/the-research/tools/weight-loss-predictor/
A bit depressing that.. It will take me 12 months just to get to simply fat and out of obese.. One day at a time I guess
How much do you need to lose and what rate did you select? You don't look big enough to need a year to get out of obese.0 -
I just don't believe that any of us is undernourished/fueled at 1200 healthy calories, and >30% body fat.
If you are greater than 30% body fat, 1200 may not be a big deal, but I believe it's rare to see someone that is 10 lbs away from their goal being 30%+ BF. I was 18% when I had trouble losing at 1800. I did 90 days of P90X and didn't lose. I bumped it to 2600 calories and did 90 days of Chalean Extreme; lost 11 lbs, 3% body fat and 6".0 -
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
equivalent to 0.5 lb/week as your 1691 deficit is less than half of 3500
Have a play with this http://www.pbrc.edu/the-research/tools/weight-loss-predictor/
A bit depressing that.. It will take me 12 months just to get to simply fat and out of obese.. One day at a time I guess
How much do you need to lose and what rate did you select? You don't look big enough to need a year to get out of obese.
Thank you! In my profile pic I was 220, and a size 20(American)..I am down 201-204 ( haven't budged for a bit) and wearing a size 14. I want to get down to 160. According to the posted link It will take me 12 months just to get to 184.. Yikes
MFP set to lose 1lb a week allowed 1470 calories a day workout 2x week one hour with trainer burning 350-500 calories0 -
I just don't believe that any of us is undernourished/fueled at 1200 healthy calories, and >30% body fat.
If you are greater than 30% body fat, 1200 may not be a big deal, but I believe it's rare to see someone that is 10 lbs away from their goal being 30%+ BF. I was 18% when I had trouble losing at 1800. I did 90 days of P90X and didn't lose. I bumped it to 2600 calories and did 90 days of Chalean Extreme; lost 11 lbs, 3% body fat and 6".
I am female and 46 and I was over 30% at my goal weight in 2010. But for women, around 21% is ideal.0 -
Thank you! In my profile pic I was 220, and a size 20(American)..I am down 201-204 ( haven't budged for a bit) and wearing a size 14. I want to get down to 160. According to the posted link It will take me 12 months just to get to 184.. Yikes
If you want to lose 40 lbs. and are a 200 lb. female you absolutely can shoot for 2 lbs/week. That would take 20 weeks, or about 4-5 months! You could be at goal before the holidays. Are you sure your inputs are correct?0 -
Thank you! In my profile pic I was 220, and a size 20(American)..I am down 201-204 ( haven't budged for a bit) and wearing a size 14. I want to get down to 160. According to the posted link It will take me 12 months just to get to 184.. Yikes
If you want to lose 40 lbs. and are a 200 lb. female you absolutely can shoot for 2 lbs/week. That would take 20 weeks, or about 4-5 months! You could be at goal before the holidays. Are you sure your inputs are correct?
Ok, sorry to be dense: But please suggest how, or what inputs I may have neglected?0 -
10,800(BMR) + 3,519 (exercise) = 14,319 - 12,628 (calories consumed) = 1,691
equivalent to 0.5 lb/week as your 1691 deficit is less than half of 3500
Have a play with this http://www.pbrc.edu/the-research/tools/weight-loss-predictor/
A bit depressing that.. It will take me 12 months just to get to simply fat and out of obese.. One day at a time I guess
How much do you need to lose and what rate did you select? You don't look big enough to need a year to get out of obese.
Thank you! In my profile pic I was 220, and a size 20(American)..I am down 201-204 ( haven't budged for a bit) and wearing a size 14. I want to get down to 160. According to the posted link It will take me 12 months just to get to 184.. Yikes
MFP set to lose 1lb a week allowed 1470 calories a day workout 2x week one hour with trainer burning 350-500 calories
Keep in mind that your body won't follow the math. Some weeks you will lose nothing, some you can lose 2lb +. But if you concentrate on heavy strength training, I can tell you that you will cut fat quicker.0 -
I just don't believe that any of us is undernourished/fueled at 1200 healthy calories, and >30% body fat.
If you are greater than 30% body fat, 1200 may not be a big deal, but I believe it's rare to see someone that is 10 lbs away from their goal being 30%+ BF. I was 18% when I had trouble losing at 1800. I did 90 days of P90X and didn't lose. I bumped it to 2600 calories and did 90 days of Chalean Extreme; lost 11 lbs, 3% body fat and 6".
I am female and 46 and I was over 30% at my goal weight in 2010. But for women, around 21% is ideal.
I will note, I am still have huge advocate of doing TDEE -20% as it provides the body with more nutrition. Higher nutrition can lead to greater fat loss. And keep in mind your body is designed to maintain body fat which it will do more of if it's not being supplied with enough calories.0
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