Replies
-
Most days but my blend of cycling and strength training is variable in duration and frequency depending on the seasons and my goals. This month my strength training has been squeezed out to a degree as I was peaking for a cycling event with 52 hours of cycling not leaving enough recovery capacity to hit the gym as often as…
-
That weight yo-yo effect is normal and will continue when you get to goal weight. It's your trend over weeks that matters, the daily numbers just all add up to create that trend. Well done on losing that 5lbs - not seeing a problem you need to fix apart from your expectations and impatience! Maybe next time you get a…
-
While true the number of calories burned per pound of muscle is very low - about 6 cals per pound per day at rest. It's such a trivial amount with the low amount of muscle mass most people can/will add that it is one of those "dieting truths" that takes a fact and exaggerates its impact out of all proportion to reality.…
-
That makes no sense at all when you are trying to estimate your total needs and then take a deficit off that total. e.g. My TDEE on a day with no exercise is about 2500. If I wanted to lose 1lb/week I would take off 500 cals - eating 2000. If I took off my BMR of 1500 and then another 500 cals I would only be eating 500…
-
Your estimated BMR is what you burn at total rest and in a fasted state - that is nowhere near your calorie needs for the day and you don't take calories away from that to work out a deficit. Deficit is taken from your TDEE (which includes BMR, daily activity, exercise and even the thermic effect of eating).
-
Yes you should get yourself a gym induction. You will be far less nervous if you know what the equipment does and how to use it. A big thing to share with your gym instructor is your fitness goals. Have a proper think about what those goals are before you get there. Enjoy!
-
"1600-1800 for moderately active" - Plus exercise calories on top of your base calories. " I lost weight eating 1600" - unless you lost very, very slowly then 1600-1800 isn't going to be your maintenance calories. " is it safe to raise my maintenance calories?" - Of course it's safe! How can it be unsafe? Assuming you…
-
The bolded is not even remotely true. If it were no-one at the gym while maintaining their weight would ever add any muscle! Muscle breakdown and muscle protein synthesis (repair and build in your terminology) are happening constantly. Yes a surplus can be beneficial and help tip the balance between the two opposing…
-
Bulking up means gaining muscle AND gaining weight. But yes some muscle can be added while losing weight. It is much, much, harder to achieve for well trained, already quite lean people but they are becoming a bit of a minority these days. :( "Restarting at the gym" is definitely to your advantage as it's easier to regain…
-
@stephenekister The activity setting isn't about exercise / workouts. It specifically excludes them. Here's the help text.... https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-
-
@HTMTM There's a big difference between saying "alcohol" and alcoholic drinks. Plus alcoholic drinks are very varied in how they are produced and what they contain. The statement "All alcohol is basically sugar" is false. Yes some alcoholic drinks will have a lot of sugar, some will not, some will have none at all. e.g.…
-
In reality neither your Fitbit's standalone exercise estimate or MFP's exercise estimate will be empirically accurate! Just like MFP's average activity setting won't be precise and your Fitbit's variable activity estimate won't be precise. Ditto your estimated BMR.... Ditto your food logging..... And all those inaccuracies…
-
The amount of effort to retain your muscle is far less than the effort and time required to have to build it back up again. Apart from that it's a healthy habit for life and there's no good reason to put off adopting as many healthy habits as possible. Remember muscle and skin are two separate and distinct tissues - you…
-
"did anyone else find that they were still losing on the maintenance calories" Initially no, after a while - yes. Easy to fix as I just ate more. "not sure how to figure out what they would be since done days I’m a lot more active and other days I’m very lazy" Average it out? The idea of maintenance is not to be exactly…
-
Sadly it is the boring part (eating a bit less) that is far, far more significant than the fun part (exercise) when it comes to losing weight. Exercise can certainly help with giving you a bigger allowance to play with (plus the health benefits of course) but as you have a couple of stone to lose it simply is finding a way…
-
I'm a bit confused - are you aiming to eat 1500 every day or are you trying to vary your calorie allowance in line with your variable activity and exercise (Fitbit) or variable exercise (MFP)? I wouldn't assume your Doctor understands the subtlety of net calories vs simply eating to a set allowance unless you explained it…
-
"It" (the goal set up) also asks you to select a rate of weight loss, weight gain or weight maintenance. That's the part that takes away calories from the level it calculated from your stats to be your weight maintenance for a day with no exercise if you want to lose weight. It's absolutely nothing to do with paying for…
-
Do have a read of the examine.com article - it's a good resource. Yes, it's effective for many people and well researched, yes it's safe, yes it's inexpensive. Overall worth a try. But your experience might be disappointing. My first experiment I simply couldn't discern any difference (good or bad). No weight gain, no…
-
And once you have done the conversion that entry is in a person's food diary under either favourites or recently used tabs. That's a one time investment of literally seconds of effort Freddy! Small beer you could say. :smiley: :wink:
-
Hunger - as little as possible! It's quite common that as people get leaner hunger levels go up. Might also be a sign you need to take a maintenance break and then lose slowly. Losing weight slowly / very small calorie deficit helps but yes, some hunger is normally part of the game. BMI - where your best weight might be in…
-
People lose weight successfully while only strength training, only cardio training, a blend of both (optimal IMHO) or no exercise at all. Broad brush..... Cardio for CV fitness and health and to get a higher eating allowance while losing. To get a much higher allowance you have to dedicate quite a bit of time to your…
-
Those types of BIA scales are often inaccurate, sometimes inaccurate all of the time, sometimes sporadically inaccurate. Especially if they are just two sensor models as then they aren't even attempting to guesstimate your BF% from your entire body's electrical resistance. If just foot sensors how lean or muscular your…
-
"The more I move the more I need to eat!" Yes you do - that's how calorie counting works. You might find that the kind of exercise and the intensity of your exercise has very different impacts on your hunger. For me strength training or short duration very intense cardio results in relatively higher hunger levels compared…
-
What does "giving up" actually mean? Giving up on trying to lose the last 3kg for now or giving up completely and regaining what you have lost? Giving up food logging? Giving up healthy habits like regular exercise? Really think you need to work on your attitude to what you see on your bathroom scales otherwise maintenance…
-
@claireychn074 Could be! And then I retired at 57 and entered my second childhood.
-
Tip - eat for the situation you currently are in, not the calorie level when you could be more active. Tricks - there are no tricks! Just a calorie deficit to lose weight, rehab to heal your injury, rebuilding your fitness level back from where it is now to where you want to be.
-
I'm English too and agree with the above poster. Draught beer in pubs (which you can search for - try London Pride as an example) and milk in two or four pint containers are just about the only things that spring to mind that still use pints. Soft drinks, bottled beer etc. are in metric sizes. All liquid labelling will…
-
Each forum has a bunch of "most helpful posts" / "must read" threads pinned to the top which contain a wealth of good information. Well worth dipping into as it will give you a great base to start from. As regards workout routines - you need to be a lot more specific about your fitness goals, what you enjoy and your…
-
Good news! Life was just generally hard in my 40's and i failed several times to lose weight but everything got far easier in my 50's and that included losing weight down to the same range I had in my 20's.
-
Why are you trying to lose weight so fast? Seems a very poor idea to lose weight rapdily while not working out. Don't you want to lose fat rather than muscle?
