31prvrbs Member

Bumping to follow..... But also want to say to those that feel that "eating more" is ramming a one size fit all approach down people's throats: How can eating according to your own personal nutrients REQUIRED by YOUR body, be one size fit all? But yet eating 1200 cals isn't? I don't get the logic. To me, telling people to…

Hey Rika, Sorry I missed your question. What you're referring to is called the thermogenic effect of foods. Certain foods, particularly proteins, take more energy to burn. Since your body is like a thermostat, it's constantly trying to keep your body at a certain state. Think of a fire burning, some things like a twig or…

If it fits in my macros, and I want it...I eat it. I have chocolate pretty much every day. Like Lucia mentioned, I really have no desire to binge on anything, because I'm "allowed" to have everything. I eat mostly healthy because it's my preference. But I enjoy all things in moderation, especially a sweet treat w/DH now…

You seem to have a good base to start with. You could either start with videos (check out Shop.cathe.com or collagevideo.com), finding some that use the equipment you own, or take advantage of free sites that show you how to do workouts, like these:…

Lol! Yes it's amazing how our bodies step up to the task of processing as much food as we give it. At first 2500 made me feel like a cow, but because I was lifting so heavy, eventually I plateaued @ the higher cal range, & it became second nature ;)

Congrats to all of you ladies for taking the (scary!) plunge :happy:

I started w/Jillian, and many others, but am completely sold now on Cathe for home workout DVDs. She's the absolute best in the business. Another great site to find workouts to suit you is collagevideo.com where you can view clips and review of every workout before purchasing.

Perhaps this will help: http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html?m=0

Nicky, Any activity counts ;) We just recommend lifting weights because it's the best way to change body composition. But doctor's orders are doctor's orders. Safety first. :flowerforyou: Kiki

Not stupid. Change whenever you have a change in your age, activity level, or weight (by 5lbs either direction) :wink:

Yep. Gemiwing is on point as usual. Eating more is for anyone. That's why we include calculation methods because everyone's # is individual to them. We don't do the "one-size-fit-all" 1200-1400 around here. We are all individuals who should eat accordingly ;) Kiki

Hey Nadia, The metabolism reset is def a "recommended" first option for those who can handle it. The mental stress of "how long before the scale starts moving" is reduced, because the scale isn't *supposed* to move (down) during a reset. You can relax, eat good food and know that you are basically laying the groundwork for…

Looks great to me ;) Just remember that exercise cals are included in TDEE calculations, so no need to eat back what MFP gives unless you burn more than the range that is figured in (550 cals), thus netting below BMR. Kiki

You should be fine going back to your one splurge day, & if you find that logging it will make you crazy, don't log that day. Eating more is all about keeping your sanity. You should still aim for consistency on the other days by netting BMR or higher. You want to came to a place where your body can trust what it's bottom…

Hi Mandy! Yes a higher bf% can in some instances alter the equation. This is because in some rare cases, under medical supervision, an extremely obese person an be put on a deficit of 1000 cals (max), in order to jump start the process. This typically is the case when obese patients have developed insulin sensitivity, &…

Glad to have ya! ;)

I'm 5'2 & currently cutting @1900-2000 cals ;) I lift 3 days/wk, 2 cardio/wk Works for me :)

If your BMR is 1500, then that's the absolute minimum cals you'd need just to lay in bed all day. If you're getting out of bed everyday, you need much more than that. Have you read the TDEE sticky and done your calculations for TDEE? That will help you to understand what goal you need to work toward. Your weight comes to a…

Sedosher - I have a sweet spot in my heart for Jillian Michael's because I originally lost my weight with her vids/books, etc. But I gained it all back using the exact same methods. She is awesome for a quick fix, for getting your heart rate up, and getting you excited about taking charge of your body....BUT I would not…

Were you at a plateau before you upped your cals?

If you're ready, jump. Otherwise, you're just prolonging the inevitable, anyway, lol. Do it while ya got the guts :tongue: Kiki

It's relative to the person. As heavy as *you* can for the given rep range. So if you're lifting in a range of 8-12 reps, but can actually do 22 reps, your weight is way too light. Once you can consistently go beyond the rep range that you're in, up your weights. ;) That's what makes strength training top dog when it comes…

I did it a bit different from many of the ladies. I opted to do a full metabolism reset. Where you shoot up to maintenance, or slightly higher, and stay there for a while, then drop into a deficit. It put my weight loss on hold for a while, but I'd screwed up my metabolism so bad, that I didn't care. Doing a metabolism…

Very shocked, lol.....and I'm SO missing my 2500 cals right now...your girl is STARVING @1900, lol

It's always a hard call, because most people want the weight off immediately. I personally always recommend jumping straight to maintenance and taking a diet break.. Although it will put weight loss on hold temporarily, it will allow your body to adjust, recognizing the new maintenance level, and then once everything…

OMGosh, I know! You must resist! It's for the best!

You still log them as usual, but don't eat the cals back

You would only eat back exercise cals that net you below 1500 (BMR). TDEE is recalculated w/ change in age, weight by 5lbs (up or down), or activity level. Laura- Your TDEE-15% is 1892. So you should aim to eat that amount (w/already includes exercise cals). Only eat back exercise cals if you burn more than the 423 which…

I'd aim for the smallest deficit to start (15%), you can always adjust later. The longer your weight loss journey will be, the more leeway you want to give yourself. You goal should always be to start losing as high as possible, that way as plateaus come, or if you need to drop cals further, you are already at a decent cal…

Honestly, yes. That is normal. It's just part of the adjustment process as your body re-learns how to digest larger amounts of food. Your metabolism is still used to digesting lower cals. When your body discovers that this is legit, and not just a binge, it will be willing to let go of food a bit faster. At the beginning,…