Setting calories low and earning them back?

jlaurena · July 2012

the 1000 calorie deficit is only recommended for obese people. if you're not obese, go with 500 and accept it'll take longer to see your results. your body will thank you in the long run.

I'm on the verge of being obese according to the BMI scale, although I don't look it.

DanaDark · July 2012

Just noticed... 50% fat?! Really? HOLY COW...

I do 50 carbohydrates, 30 protein, 20 fat. I could NEVER eat that much fat he he.

If your fat is that high, and you're using so many vitamin supplements to get your nutrition, your problem may be in your diet.

And unless you upped your calories to TDEE+1000, I don't think you gained 2 pounds of fat. Most likely by upping your calories, you upped the carbs overall (if you maintained the ratios). More carbs would mean more stored glucose which takes water... basically that weight was water weight.

Check this website out, it's called Mark's Daily Apple http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#axzz21SiIJj5D

I try to mimic the Paleo Diet and aim toward a Ketogenic state, which is proven weight loss! Low Fat/High Carb like you are eating is what has caused obesity in America.

10/40/50 (Carb/Protein/Fat) are my goals.

Upping my calories and eating the ratios I do actually has caused the most weight loss I've experienced in my life. It is also the nutritional guidelines outlined by most nutritionists and even the FDA.

Weight loss is achieved by expending more calories than you are taking in. Diet plays a roll in this because you need ample protein in your diet to spend more energy doing bodily functions. Additionally, diet is the source of all nutrients the body needs for other various functions.

I eat very healthy, am experiencing decent, steady weight loss, and I don't need to take several pills a day to get my nutritional requirements.

You say you eat healthy, but I do not think any nutritionist would agree that a HALF fat diet with 5 to 6 daily pills to get your proper nutrition is anything close to healthy.

now_or_never12 · July 2012

Eat more than that! You can't properly function eating that little even if you are eating exercise calories back. A 1,000 calorie deficit is too large ... aim for more of a 500 to a max of 750. Set up your goals on this site and eat how it tells you to... it will work. Eating too little for too long will SLOW your metabolism making it either harder to keep losing weight or cause you to pile back on the weight once you start eating more.

Eat more to weigh less takes more than a week to work as well... Eat more!

starmichie · July 2012

Eat more than that! You can't properly function eating that little even if you are eating exercise calories back. A 1,000 calorie deficit is too large ... aim for more of a 500 to a max of 750. Set up your goals on this site and eat how it tells you to... it will work. Eating too little for too long will SLOW your metabolism making it either harder to keep losing weight or cause you to pile back on the weight once you start eating more.

Eat more to weigh less takes more than a week to work as well... Eat more!

^^ This! If you eat too little Cals for long enough...Even if you are still eating back Cals to 1400
With a deficite of -1000 You are not fully fueling your body...your deficite is too high.
This in the long run will screw up your metabolisim, then, when you go back to eating normal,
( or maintinence) you will End up gaining all the weight you have worked so hard to come off.
There is no one magical way to lose weight fast....it takes time....if you want to lose the weight
And most importantly KEEP it off...then slow and steady, wins the race.
Eat healthy, clean, non processed foods, drink lots of water....fuel your body for all that excersise

Good luck with your weight loss journey

jnhu72 · July 2012

I tried that and failed miserably. I have mine set high 2100 and log my exercise but don't eat it. I burn up to 1400 calories a day per my HRM or as low as 600 so my net is between 700-1500 which for my weight works. When it was the other way around I stressed about it too much.

erickirb · July 2012

with less than 40 lbs to lose your goal should only be to lose 1 lb/week. 2 lbs/week is great if you have 75+ lbs to lose.

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.

Not eating enough will lead to a loss of a large % of lean muscle, not just the fat you are looking at losing. (FYI, your net cals should not be below 1200 cals/day, preferably higher) So if you burn 700, the minimum intake you should have would be 1900 (1200+700)

itgeekwoman · July 2012

You are working out a lot and not feeding yourself enough. Either slow down on the workouts.. or eat more. Personally, I like the slow down, because it's difficult to maintain that level of workouts even for maintenance. I work out less and eat at 12-1300 in order to lose the weight. I lose weight even if I don't work out because I'm not eating like crazy.

You say you are eating clean and taking lots of supplements. I'll guarantee you that if you are eating clean, you won't need supplements. Review your nutritional intake and if you really want to do this and be healthy, consider what you eat as fuel. Then it will start to work for you.
Good luck. Add me as a friend if you want further discussion.

nxd10 · July 2012

with less than 40 lbs to lose your goal should only be to lose 1 lb/week. 2 lbs/week is great if you have 75+ lbs to lose.

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.

Those numbers make sense to me, but I'm wondering where you got them.

iLose2Gain · July 2012

Seriously LOL what is wrong with me!??! I will eat more to lose weight, ONLY if I earn my calories! Thanks for the link~~I'll try it as long as I'm keeping the workouts up

Review this:

"6) Are you caught up in the “do more” mindset? Is your solution for getting results simply doing more? Working harder? More training. Cutting more cals. More cardio. More days at the gym. More protein. This is using the same old tricks and thinking by just doing more, you can keep improving results. The bottom line is that your body reaches a point of diminishing returns, where the old way doesn’t work anymore, and you need new tools. You need to figure out how to work smarter, not harder. Instead of starting with a calorie count in mind, begin with food CHOICES. Like Metabolic Effect says, eating the right food more often automatically sets up calories to take care of themselves, because your hunger, cravings and energy are already balanced. You don’t have to try as hard to reach a caloric deficit. Long duration cardio is a very inefficient way to burn fat, and you risk losing muscle too. Make weight training your priority, 3-4x/week. Sprinkle in intense interval cardio like track sprints or elliptical intervals, 2-3x/week, 20-30 minutes. Don’t over do it. Less is more. And more importantly, less is sustainable. You could do it forever. And that is what living the fat loss lifestyle is all about

"

For the entire article: http://jillfit.com/2012/07/03/diet-exercise-sustainable-6-ways/

Setting calories low and earning them back?

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