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TOPIC: Biggest Loser? and Calorie Deficits

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September 30, 2009 5:39 PM
Now I've heard before how 3500 calories is what it takes to gain/lose 1 pound. I still don't understand that or the whole deficit thing?

I watch Biggest Loser and some of the people were talking about how many calories they need to burn each day in order to lose weight. How do I know how many calories I need to burn? It seems that on the show, they seem to know how many calories it will take them to lose 1 lb and on the show they are always talking about burning more then you consume. So how do I know how many calories to burn in order to consume 1200 calories a day?

I've also heard that losing too much weight at one time isn't good for you. But on biggest loser they are losing big numbers just about every week. Of course it's from working out all the time and eatting all the right foods, sticking to their 1200 calorie diets. I can't afford a personal trainer or nutritionist right now so if anyone can help and understands this stuff please help!
September 30, 2009 5:47 PM
To lose 1 lb of fat you need to burn 3500 calories. So, if you want to lose 1 lb per week, you eat 500 calories per day less than you burn (3500 / 7), to lose 2 lbs per week you eat 1000 calories less per day than you burn.

So if your BMR (how many calories your body needs to function plus lifestyle) is 2000 calories per day, and you work out burning 300 calories, you need to eat 1800 calories a day to lose 1 lb per week (2300-500) or 1300 calories per day to lose 2 lbs per week (2300-1000).

Hope this helps! smile
September 30, 2009 5:55 PM
http://www.myfitnesspal.com/topics/show/30898-bmr-vs-tdee-what-mfp-is-telling-you

Jerzee, I think you mean TDEE, not BMR
  40364
September 30, 2009 5:55 PM
Hey,
Okay, to begin with the people on the show are being monitored closely to make sure that they are doing fine. They are also working out 6 to 8 hours a day in a gym with professional trainers and doctors on stand by. For people like yourself and myself and also others that are doing this at home it is not safe for us because we would be getting no nutrition in order to lose that kind of weight. Now, if you eat 1200 calories then you cannot afford to burn them off. You need those 1200 just to maintain the human body for proper health and nutrition. Now if you want to lose weight then you have to factor in the calories you want to lose and eat enough to where you have a deficit after exercise is complete and all math is done. Now, to lose a pound a week would be 500 calories a day for 7 days in a row that you burn off daily. hope this helps. God Bless, brenda
September 30, 2009 6:40 PM
I used to listen to Jillian Michaels radio show. It's on a "break" right now. Anyway, one thing she always emphasized was that the Biggest Loser was not reality. They are doing insane things to the people. But, they are also medically monitoring them to make sure they stay safe. But, do not start a weight loss plan trying to emulate the biggest loser. Their hope is that if you can see what the contestants can do, then maybe you might be motivated to do whatever you can towards weight loss.

Now, for my opinion. Slower weight loss is more successful than fast weight loss. Use the tools on this site to determine how many calories to eat. This site will do the work for you. 1200 might not be enough calories to sustain you. Eating too few calories is just as unhealthy as eating too many.

Oh, and if you check the boards, there is a section for newer people and in the "thumbtacked" boards there there is a longer more complete explaination by a guy named banks. I'll see if I can link it... But, definitely read those boards.
  181734
September 30, 2009 6:42 PM
here is a good starting point:

http://www.myfitnesspal.com/topics/show/10665-newbies-please-read-me-2nd-edition

Not sure why it isn't hyperlinking, maybe my browser, but if you copy that address and paste it in your address bar, you should be able to get there.
  181734
September 30, 2009 6:43 PM
Oh, sure, once I post, it becomes a hyperlink... Go figure.laugh
  181734
September 30, 2009 6:47 PM
slower weight loss is better if you plan on maintaining it. Very few people have biggest loser results and keep the weight off for over 2 years. Slow and steady wins the race when it comes to true weight loss.

Yes, on the BL Bob told the woman on the blue team to stick to her 1200 calories and burn her 6000 but they didn't go beyond that. These people are being pushed for a MINIMUM of 6 hours a day and in the real world who has 6 hours a day to work out? BL is for entertainment and possibly inspiration but it is not something to gauge your own weight loss against.

Here is a simple way to figure out what you should do to loose weight. Go onto any website (including this one) and put in your current weight and instead of saying how much you want to lose say you want to maintain your weight. YOu will get a calorie allowance to maintain, for example 2500. If you want to lose 1 lb a week you need to reduce those calories through diet and or exercise by 500 calories a day and to lose 2lbs a week you need to reduce by diet and or exercise by 1000 calories a day. You can still eat the 2500 calories per day but you have to exercise 500 or a 1000 calories worth each day in order to lose weight.

It is easier than we make it out to be, that is why so many people have issues with their weight! wink
September 30, 2009 11:06 PM
Thanks all! Now that leads me to another question... if it really does take 3500 calories to lose 1 lb, then how do people really lose 3,4, or 5 lbs a week? Now I know the first week is usually water weight and you lose more, but then there are those weeks you have a bigger weight loss. Was your body starving? Because starving is suposed to slow it down I thought.
September 30, 2009 11:27 PM
QUOTE:

Thanks all! Now that leads me to another question... if it really does take 3500 calories to lose 1 lb, then how do people really lose 3,4, or 5 lbs a week? Now I know the first week is usually water weight and you lose more, but then there are those weeks you have a bigger weight loss. Was your body starving? Because starving is suposed to slow it down I thought.


The larger you are, generally, the more calories you'll burn in a day which makes it easier to drop larger amounts of weight. If a relatively light person were to lose 5 pounds in a week, then that would be cause for concern! Yes, if you starve your body, your metabolism will slow down and so will the weight loss.
  232091
October 1, 2009 6:09 AM
TBL, in my humblest of humble opinions is possibly one of the worst examples of sustainable weight loss on TV. I used to watch it when I was at the gym. As a former overweight kid myself, it's almost painful to watch the psychological horses*** games played on these people.

The deficits that are forced on these folks are extreme as are the workouts and behavior of the instructors. Is this really necessary for weight loss? NO.

It's not so much about creating a huge deficit or avoiding every single food containing a higher dose of calories or FAT, it's about eating a variety of quality whole foods and doing moderate exercise (i.e. not killing yourself). Like someone above said, there are some quality calculators for determining proper BMR, TDEE, etc. Typically, the more weight you have to lose, the higher the deficit may be to begin. Weight loss may also be more rapid in the first few weeks, which may explain the drastic weight loss some of the TBL folks achieve in the first few weeks.

Slow but steady wins the race. Sure, the TBL contestants lose scads of weight in a short time, but consider the following:

1. Some gain it back. One gained back almost 100 lbs.

2. How possible is it to keep up the nonsense of working out for several hours everyday in the average American work day and lifestyle? Not possible and not even recommended unless you're a pro athlete in training or an IFBB competitor.

3. In my own observation, many of them appear gaunt near the final weigh-in from extreme dieting measures. Gaunt is not healthy. Their dieting measures are not healthy. I wonder how many of them form the basis of eating disorders while on the set of this show. That's effing sad, guys.

4. Look at the snacks these people are fed. 100 calorie packs? Yoplait light? MMM! Sugar in a mini bag but OMG it's only 100 calories! THIS isn't healthy eating. This is really crappy corporate sponsorship that gives the viewership a seriously bad idea of what health actually is. This is eating that will fill you up for a minute than make you ravenous the next. Terrible.

5. It's sensationalized to get viewership. Without the drill sergeant attitudes and extreme weight loss, people wouldn't watch it. I doubt the trainers are huge jacka**es in real life, but who knows. Point is, I don't think I've ever met a personal trainer who acted that way with their trainees and they shouldn't. I'd follow the advice of a better personal trainer who doesn't simply seek big TV gigs and endorsements.
October 1, 2009 6:25 AM
Haha on another note, sorry for the above rant, but I just watched this stupid clip from TBL:

http://www.youtube.com/watch?v=9YsP7mb5R4c

I would have given Bob a knuckle sammich for that.
October 1, 2009 6:48 AM
QUOTE:

Thanks all! Now that leads me to another question... if it really does take 3500 calories to lose 1 lb, then how do people really lose 3,4, or 5 lbs a week? Now I know the first week is usually water weight and you lose more, but then there are those weeks you have a bigger weight loss. Was your body starving? Because starving is suposed to slow it down I thought.


I have my 3,500 a week deficit, so I should lose exactly 1 pound a week, on Wednesday's preferably, 7:00 am. Right? Nah...huh

What happens with my body is after 2-3 weeks, I drop 2-3 pounds, all at once. I hit a new low, then my weight fluctuates up and down for a few days, finally settling down to the new number. And I repeat....2-3 weeks with zilch, then bam! couple pounds gone...sorta...until finally, it really is.

People that have a lot of weight to lose, seem to be able to maintain a higher deficit and lose more weight per week. I have 25 pounds to lose and 500 calorie a day deficit is all I can do. I mean, 1,950 minus 500 = 1,450. I can't go more than 250 calories a day lower and as it happens, 1200 is simply too low for me to feel good and lose weight.

Also, I don't watch the show. I do like looking at the BB.com transformations though.
October 1, 2009 8:46 AM
QUOTE:

QUOTE:

Thanks all! Now that leads me to another question... if it really does take 3500 calories to lose 1 lb, then how do people really lose 3,4, or 5 lbs a week? Now I know the first week is usually water weight and you lose more, but then there are those weeks you have a bigger weight loss. Was your body starving? Because starving is suposed to slow it down I thought.


I have my 3,500 a week deficit, so I should lose exactly 1 pound a week, on Wednesday's preferably, 7:00 am. Right? Nah...huh

What happens with my body is after 2-3 weeks, I drop 2-3 pounds, all at once. I hit a new low, then my weight fluctuates up and down for a few days, finally settling down to the new number. And I repeat....2-3 weeks with zilch, then bam! couple pounds gone...sorta...until finally, it really is.

People that have a lot of weight to lose, seem to be able to maintain a higher deficit and lose more weight per week. I have 25 pounds to lose and 500 calorie a day deficit is all I can do. I mean, 1,950 minus 500 = 1,450. I can't go more than 250 calories a day lower and as it happens, 1200 is simply too low for me to feel good and lose weight.

Also, I don't watch the show. I do like looking at the BB.com transformations though.


Good points. Weight loss is not this nice straight line. Sometimes you can be very strict on your eating and not lose anything. Then, bam, big drop.

I have plenty of weight to drop, but, I have found that on days that I don't eat at least 1200 calories, I am totally starving the next day and end up eating way more that day. I never try to eat less than 1200 cals, my goal for a 2 pound per week loss is 1300 cals. But sometimes, by the end of the day, I see I'm below. So, now, when that happens, I try to eat an apple, nuts, cheese or something that will at least get me over 1200.
  181734
October 1, 2009 9:08 AM
QUOTE:


I have plenty of weight to drop, but, I have found that on days that I don't eat at least 1200 calories, I am totally starving the next day and end up eating way more that day.


That's interesting, because there is another thread I responded to regarding being hungry and nothing satisfying that. I answered that Sunday was just such a day. Well, the odd thing is that Saturday, I did several hours of intense yard work, barely ate, and ended up in a negative calorie situation (bad girl! I know). Maybe that is why Sunday I was eatign everything in sight...?
October 1, 2009 9:36 AM
QUOTE:

QUOTE:


I have plenty of weight to drop, but, I have found that on days that I don't eat at least 1200 calories, I am totally starving the next day and end up eating way more that day.


That's interesting, because there is another thread I responded to regarding being hungry and nothing satisfying that. I answered that Sunday was just such a day. Well, the odd thing is that Saturday, I did several hours of intense yard work, barely ate, and ended up in a negative calorie situation (bad girl! I know). Maybe that is why Sunday I was eatign everything in sight...?


Yep, that's exactly what happens to me. So now I plan my calories accordingly. I swim 3X a week in the evening and I found that the next day I was starving. Since I have gastric reflux and have trouble exercising on anything more than a minimally empty stomach, I now eat my base calories on my swim day and then eat those exercise calories the following day, when I am really looking for them.
  133563
May 20, 2010 5:32 PM
Sorry--I am confused as well....MFP is saying I should have 1200 calories per day to loose 1 pound a week. Livestrong.com (or caloriesperhour.com) is saying 1650...I have been sticking (trying to) 1200 per day and working out burning 200. If I want to loose 1 pound per week and I stay to under 1400 (1200+200 exercise calories) will I just maintain or loose...Where does the deficit of 500 come? Should I really be staying well under 1400??? Thanks for all the help...I need to learn A LOT!!!

Tami
  911446
May 20, 2010 5:40 PM
They had a show on TV here (NZ) a few years ago called "downsize me" it was along TBL lines, but much less extreme.
In it you see normal people in their normal days, just getting out and doing more exercise and being shown how to eat better.


I suggest watching a few episodes if you are able, as it is inspirational AND REALISTIC!


http://www.downsizeme.tv/


Sorry it appears they no longer show the episodes online... there may be some on youtube?
Edited by sassyg On May 20, 2010 5:41 PM
May 20, 2010 5:44 PM
QUOTE:

Sorry--I am confused as well....MFP is saying I should have 1200 calories per day to loose 1 pound a week. Livestrong.com (or caloriesperhour.com) is saying 1650...I have been sticking (trying to) 1200 per day and working out burning 200. If I want to loose 1 pound per week and I stay to under 1400 (1200+200 exercise calories) will I just maintain or loose...Where does the deficit of 500 come? Should I really be staying well under 1400??? Thanks for all the help...I need to learn A LOT!!!

Tami


MFP has already factored in your deficit - try looking here it may make more sense, on the right hand column, you will see http://www.myfitnesspal.com/account/my_goals your daily total (ie maintenance level) you goal, and your deficit level, and what it should in theory achieve
May 20, 2010 5:50 PM
This is what it says:

Calories Burned
From Normal Daily Activity 1,660 calories/day
Net Calories Consumed*
Your Daily Goal 1,200 calories/ day
Daily Calorie Deficit 460 calories
Projected Weight Loss 0.9 lbs/ week

So at 1200 calories I should be able to meet my goal..If I stayed at 1660, I would just maintain...RIght? Thank you--Tami
  911446
May 20, 2010 5:55 PM
yup. and remember if you exercise, that gets added to your daily total burned, and able to be consumed, so you can eat more, and your deficit remains the same :D
May 20, 2010 6:04 PM
THANK YOU, THANK YOU!!!
  911446
May 20, 2010 6:14 PM
bump to read later. thanks
  235002
April 22, 2014 10:58 AM
QUOTE:

Haha on another note, sorry for the above rant, but I just watched this stupid clip from TBL:

http://www.youtube.com/watch?v=9YsP7mb5R4c

I would have given Bob a knuckle sammich for that.


Which part was stupid exactly? The part where she finally shut the **** up and got it done? I wish I had that guy for a trainer.
  61065050
April 22, 2014 11:13 AM
If you have less than 15 lbs to lose 0.5 lbs/week is ideal. (250 daily deficit)
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal (call it 375 daily deficit)
If you have 25-40 lbs to lose 1 lbs/week is ideal, (500 daily deficit)
If you have 40-75 lbs to lose 1.5 lbs/week is ideal, (750 daily deficit)
If you have 75+ lbs to lose 2 lbs/week is ideal, (1000 daily deficit)

This helps set you up to be already eating really close to what you will need to stay at your goal weight, so you know how to do it, rather than trying to adjust your diet by 500-1000 cals a day, which normally just leads you right back to being on the path to trying to lose that 10-25lbs you gained.

Currently trying to get my intake to the 250-375 deficit range...but it means either I need to eat more, or become less active. At this point I might have to bite the bullet and start having a good beer each night with dinner.
  34107009

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