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TOPIC: If you are scared to increase calories

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May 5, 2012 5:52 AM
QUOTE:

I should clarify...I have seen some stories, but all from people who have lost a LOT of weight. Like, 100 pounds or more. I'm looking for someone in my shoes. :)

There are 6-7 success stories in this thread alone. Join the group "Eat more, Weigh Less" for tons more.
May 5, 2012 5:56 AM
QUOTE:

Hello,

I need some help, I thought I had it all figured out but I am not sure now. I worked out that :

Harris-Benedict Formula - my current BMR is 1841 calories.

Katch-McArdle Formula
body fat percentage of 59%, you have a lean body mass of 97 lbs., and your BMR is 1322 calories.

My tdee is 2203 (set at desk job as I truly don't think I do enough to warrant acknowledging it as more than that)

Fat2fitradio tell me that I should eat at any of the below cals at my goal weight and thus should do so now. dress for the job I want rather than the job I have which makes sense to me. I get that. I never understood that if a healthy weighted woman should eat 2000 cals a day then why should someone much bigger eat as much as a child to lose weight. I always wondered why overweight women was just not told to eat 2000 cals and they will lose weight as that is what allows a thin woman to maintain a healthy weight.

Sedentary (little or no exercise, desk job) 1918
Lightly Active (light exercise/sports 1-3 days/wk) 2197
Moderately Active (moderate exercise/sports 3-5 days/wk) 2477
Very Active (hard exercise/sports 6-7 days/wk) 2757
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3036

I struggle to have any enthusiasm for exercise and only manage the 10-15 min walk from bus stop to work and work to bus stop. I note these occurances and eat back the calories.

My job on a good day is pretty active. I'm a digital printer so when busy I'm lugging heavy paper about. I note this down as cleaning for however long I'm doing this and eat back the calories. Otherwise I consider myself sedentary.

I have signed up for a course in proper weight lifting for women which I hope will give me enough confidence to use the gym effectively rather than being scared off into using silly light weights or bottle of water/cans of beans like I've been made to believe for so long. I hope this turns around my lack of enthausiam for exercise.

Anywho - based on the above am I currently doing things right by eating back my calories because of the fact that I am generally sedentary at the moment..


If you are following the F2F numbers, then no, you don't eat your exercise calories back, just eat the same every day.
but you are probably not sedentary.

The difference between the 2 is only 200 calories, how much do you add when you walk? If it's a similar amount, just consider yourself lightly active, and eat 2200 every day.

Or shoot for the middleground and eat 2100.

Good luck :)
  14463414
May 5, 2012 5:57 AM
QUOTE:

Got to my goal eating at my tdee. I was sedentary but now I exercise so I just log the cals. Works out to be about the right values on fat2fit at a different activity level but I like to see the exercise.


By the very definition of TDEE, I guarantee this did not happen unless your goal was to lose 0. Do you mean you were considering your sedentary TDEE and added exercise (thus really increasing your TDEE without adding in additional calories of eating)?
  15257799
May 5, 2012 6:07 AM
QUOTE:

QUOTE:

I haven't yo yo dieted in the past, I've always been a solid but healthy weight until recently....and I gave it a good two weeks but two days ago I reached my highest weight in awhile and decided it was not working


AHHHH!!! Two weeks is what you want to give it, if you have been on a low calorie diet for while it may take up to 4 weeks! Give it two more if you continue to add weight back off 1-200 calories at a time


This.

It took my body almost 6 weeks to regulate back and now I'm back down below my original goal weight. It will work, you will have more energy to enjoy your new healthy life, but you have to give it time and you need to be willing to fuel your body properly.
  5038925
May 5, 2012 6:10 AM
Bump
  10668443
May 5, 2012 6:14 AM
This is a very scary idea to me - eating 1973 calories (I put lightly active, as I don't have a desk job - Kindergarten teacher, on my feet for a large part of the day, and I have been doing the 30DS approx. 4-5 times a week, plus walks with the dog)

But I am thinking I should try it?? lol I have been at a plateau for about 2 months now, and I am VERY discouraged.
May 5, 2012 6:25 AM
QUOTE:

QUOTE:

Got to my goal eating at my tdee. I was sedentary but now I exercise so I just log the cals. Works out to be about the right values on fat2fit at a different activity level but I like to see the exercise.


By the very definition of TDEE, I guarantee this did not happen unless your goal was to lose 0. Do you mean you were considering your sedentary TDEE and added exercise (thus really increasing your TDEE without adding in additional calories of eating)?


The calculation was too low for her is all. Her metabolic rate was higher than the average for her size.
May 5, 2012 6:35 AM
I have stuck for the last 3 weeks and am willing to try this but I must admit it does make me nervous....can I clarify with you guys so I dont crash and burn??

I have done the calculation on Fat2Fit;
My BMR IS 1483 cals
I work out 3-4 times a week, mix of weights and cardio so took the moderately active level of 2195

I have another 10lbs to o before I reach my goal weight of 151lbs (i am 5ft 9).

Does this mean I eat 2195 cals per day and maintain my current activity level but don't eat back the cals generated?

flowerforyou thanks!!
  10668443
May 5, 2012 6:50 AM
QUOTE:

I have stuck for the last 3 weeks and am willing to try this but I must admit it does make me nervous....can I clarify with you guys so I dont crash and burn??

I have done the calculation on Fat2Fit;
My BMR IS 1483 cals
I work out 3-4 times a week, mix of weights and cardio so took the moderately active level of 2195

I have another 10lbs to o before I reach my goal weight of 151lbs (i am 5ft 9).

Does this mean I eat 2195 cals per day and maintain my current activity level but don't eat back the cals generated?

flowerforyou thanks!!


Yup, correct :)
May 5, 2012 6:51 AM
Still so confused about everything but set it to 1803 for now. REALLY hoping this works as I've been stuck at a stall for two weeks and it's making me miserable :(
  3123985
May 5, 2012 6:52 AM
QUOTE:

QUOTE:

QUOTE:

I am nervous about this, but am going to give it a shot!

Should I just up my cals by a few hundred for now or should I go all out??

I had a baby 6 weeks ago and had no limit on cals while I was pregnant, but then cut back to 1200. Haven't lost any since counting cals again.


holy smokes, increase them. Are you nursing? 1200 cals is going to negatively affect your milk supply and your energy!

yes! you are exclusively nursing and should include 500-700 more calories to keep your supply up. I logged BFing in my diary. For exclusively BFing it minuses 500 calories. I made sure to eat them back.
I'm nursing a 15 mon old and still make sure I eat that extra 300 calories.


I think it's amazing that you're still nursing! I am 100000% for extended breastfeeding. I plan to BF my kids until they self wean. Well done, mama!
  3123985
May 5, 2012 6:55 AM
QUOTE:

QUOTE:

QUOTE:
Do me a favor and look at the bottom of my post here. See that? Yep, guess what? I eat more than 1200 calories a day.


and I eat less than 1200, ditto. But I am starting from a radically different place, so your context is different.

You're male so your intake is dangerously low. Your 'advice' is always confrontational and obnoxious and largely wrong. Please stop turning every thread you happen across into your personal soapbox.


^^^This
  7369177
May 5, 2012 6:57 AM
bump
May 5, 2012 7:04 AM
Interesting info from everyone.
May 5, 2012 7:06 AM
Bump to read later! (I already eat more calories because of that formula, just want to verify I'm doing it right laugh )
  4236765
May 5, 2012 7:25 AM
Bump! I foresee questions....
May 5, 2012 7:36 AM
sorry to ask this question. im a bit confused.

my BMR is 1332

do i eat ...
sedentary 1639 and -250 for 1/2 pound defecit = 1389 NET cals and eat back exercise calories back each day - i exercise 5 times a week cardio for 40- 60+ minutes and some weights

moderaatly active 2117 - 250 for 1/2 pound = 1867 NETand dont eat back exercise cals

at the moment i am doing the first one. with exercise i am eating 1600-2000 cals a day on exercise days. comparing the 2 it seems i would be eating extra calories on the second one.

Any help is great. thank you
  2630177
May 5, 2012 7:39 AM
oh or do i not -250 cals to create the defecit from fat 2 fit website?
in that case id be eating an awful lot more as my net which seems too much!
  2630177
May 5, 2012 8:10 AM
Okay...I got my numbers all figured out and am starting today! Thanks to the OP and everyone else for posting this info!! flowerforyou

Now I have a question...I'm looking at having to add in an extra 600cals a day...how do I do that and still keep it fairly healthy? I almost always have a protein shake as a snack. I know nuts are high calorie but uh...eating too much nuts/seeds every day doesn't make my tummy too happy. embarassed
Also, what about sugar intake? With the amount of cals I've been consuming my sugar intake is right at MFP guidelines...I limit myself to one or two servings of fruit a day...and try not to have a lot of processed sugars. But if I'm going to be eating more it's inevitable that I'll get more sugar. Thoughts?
May 5, 2012 8:54 AM
QUOTE:

QUOTE:

So I'm confused do I use the Katch-McArdle BMR (1342) or the Harris-Benedict BMR (1604)?? Will that affect the TDEE (2130)??
Becasue the site is telling me the Katch-McArdle is more accurate....but the TDEE is measured based on the Harris-Benedict BMR.....


And that's what confuses the hell out of me.

Any one of the gurus have an answer for this?
  18511156
May 5, 2012 8:59 AM
QUOTE:

Okay...I got my numbers all figured out and am starting today! Thanks to the OP and everyone else for posting this info!! flowerforyou

Now I have a question...I'm looking at having to add in an extra 600cals a day...how do I do that and still keep it fairly healthy? I almost always have a protein shake as a snack. I know nuts are high calorie but uh...eating too much nuts/seeds every day doesn't make my tummy too happy. embarassed
Also, what about sugar intake? With the amount of cals I've been consuming my sugar intake is right at MFP guidelines...I limit myself to one or two servings of fruit a day...and try not to have a lot of processed sugars. But if I'm going to be eating more it's inevitable that I'll get more sugar. Thoughts?


Feel free to have a look at my food diary. It's open. I eat very healthy...very little processed foods, mostly homemade items. Very little sugar, lots of proteins and only healthy carbs. Oh and I never really look at the MFP guidelines for sugar since I think their amount is too low anyway but all my sugar comes mostly from natural sources like fruits, veggies, etc. I think if your sugar is coming from natural sources and you're not overdoing it, you'll be fine.

If you want any recipes, just message me and I'll be happy to send them!!

Oh and I second what the OP said about the EM2WL group. They are amazing and supportive!!
Edited by twinmomtwice4 On May 5, 2012 9:02 AM
  7055120
May 5, 2012 9:08 AM
QUOTE:

I have a scale tha tells me my body fat %, anyone have any info how acurate this would be?

Don't see where anyone answered this, so I'll take a stab at it. They're not overly accurate, (nor do they claim to be). After doing a lot of research, I purchased a Tanita which is VERY accurate when it comes to weight measurement, and will also give me estimated body fat and body water percentages. You get better results if you do your weight check first thing in the morning. For body fat and/or water %, it's better if you weigh yourself later in the afternoon, say just before dinner. While the accuracy is still questionable - it is consistent - which means it's very useful to track your fat and water loss (or gain) progression..
  15396602
May 5, 2012 9:10 AM
I increased my calories two days ago. The day after ( yesterday) was my worst day ever. LOL! Honestly, 1200 wasn't enough, but going up really DID scare me. It is what it is. I just need to continue tracking and working out, I SHOULD be ok...
  21601
May 5, 2012 9:11 AM
BUMP!
May 5, 2012 9:25 AM
This may be stupid but I need clarification. If im moderately active and allotted 2000 calories, does that mean after minusing the execise calories, my net should be 2000? or will my net be 2000 less whatever I burned, so like 1700 or so? This "dont eat back yiur exercise calories" business confuses me.
  5287329

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