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Confused, guidance required please
11-07-2014, 10:31 AM
Post: #1
Confused, guidance required please
Hello all, my name is Vanda and I am 51 years old and post menopausal according to the docs. I take HRT and the mini pill. Apologies for the length of this first post, but my head is spinning.

I have been overweight for a long time and have had some time at a lower weight than I am now, but as with everyone else the weight eventually returns and I am back to square one. I noticed on another forum that I frequent, someone talking about not eating enough calories and thus causing issues, so I did some digging and came across yourselves. I have watched some videos on the Youtube channel and thought that I had got my head around the concept, but I now think not. I have used MFP (first started using it in Jan 2013) intermittently to log my food intake and I am now extremely confused when I log into the MFP website to set my deatiled goals as they do not tally with Scooby's data.

So details:

I am 5 feet 5 inches tall
I weigh 234 pounds (as of this morning)

I work from home, so spend a fair amount of time sitting down. In late August 2014 I started to do some exercise , so I now try to walk most days of the week, varying from about 30 minutes to 70 minutes in total (in 1 or 2 walks), weather permitting. The shortest walk is about 1.3 miles, If I manage both walks my mileage is usually about 3.9 miles. I don't walk particularly fast, just what I am able to, this seems to give me an average speed of 3.3 miles an hour.

Going through my old data on MFP seems to indicate that when I was tracking my food, I generally ate about in total 1400 - 1700 calories, but I did not exercise. I started recording food data again in October this year and followed MFP guidelines of about 1760 calories a day. Sometimes I ate my exercise calories, sometimes I didn't.

So in Scooby I tick the 3 - 5 hours moderate exercise box. This gives me the following numbers:

BMR - 1733

TDEE - 2687

TDEE with 15% cut - 2284

Now the reason for the confusion, when I input my details into MFP it gives me the following:

Calories Burned
From Normal Daily Activity 2,100 cal/day
Net Calories Consumed*
Your Daily Goal 1,600 cal/day
Daily Calorie Deficit 500 calories
I selected the "guided" set up, and ticked sedentary as normal lifestyle, but added 5 sessions of 70 minute exercise a week.


So question, do I just ignore what MFP tells me and set up my account to reflect Scooby's TDEE and so aim to eat 2284 a day ?

Or am I just doing the whole calculation thing wrongly full stop ?

Please help unravel my brain.


Vanda
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11-08-2014, 10:20 AM
Post: #2
RE: Confused, guidance required please
Welcome Vanda,
We're so glad you found us!! You have it right. I would suggest you ignore MFP and plug in the Scooby numbers manually. With the TDEE method you will not eat back your exercise calories so it's very important that you choose the correct activity level. Since you chose the moderate, make sure you are getting in the 3 to 5 hours of exercise per week, every week and eating your correct cut daily. Consistency will be your friend!!! Also, you may want to consider lowering your cut 10% and focus on fat loss and not the scale.

Have you considered added some weight training into your exercise rountine? I turned 50 this year and do weight traing 2-3 times a week. Building and maintaining muscle during this time of a womans life is key to healthy joints and not to mention metabolism. It's never to late!!

I hope this helps. You can add me on MFP if you like my username is jaeone.

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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11-08-2014, 05:40 PM
Post: #3
RE: Confused, guidance required please
Hi Joan, thanks for getting back to me. I will edit MFP again to reflect Scooby's numbers. I have actually been eating to them the last few days anyway. It does look like I am getting at least 4 hours walking in every week, some weeks more. I actually took all my measurements yesterday, so I can start monitoring the changes that are to come. Yes, I have thought about doing some weights since reading the forum. I have been looking at the book for new rules for women weightlifting and will go ahead and order that and see what it recommends I start with as I have nothing at all. Where would you suggest I start ?

Thanks again for your help.
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11-08-2014, 05:48 PM
Post: #4
RE: Confused, guidance required please
I recommend the EM2WL beginners manual. http://training.eatmore2weighless.com/be...g-instant/
I wish this was available when I started out! Easy to understand and follow!

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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11-09-2014, 04:20 AM
Post: #5
RE: Confused, guidance required please
You have already been given some great advice by Joan, so I will just pop in to say "hello" from another 50+er and put in a second vote for the EM2WL Beginner Strength Training Manual - it is a great place to start and answers many of the questions you may have: http://training.eatmore2weighless.com/be...g-instant/

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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11-09-2014, 09:53 AM
Post: #6
RE: Confused, guidance required please
Thank you so much ladies. I will have a good read.
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11-10-2014, 01:59 PM
Post: #7
RE: Confused, guidance required please
I can also suggest that you start with bodyweight exercises as they'll get your body used to some of the movements without adding extra weights. Nerdfitness has a fabulous bodyweight routine for beginners that is hard work but really good.

http://www.nerdfitness.com/blog/2009/12/...ld-muscle/
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11-10-2014, 04:58 PM
Post: #8
RE: Confused, guidance required please
I will checkout nerdfitness, thanks for the recommendation.
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