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New and needing some guidance.
11-09-2014, 09:34 AM
Post: #1
New and needing some guidance.
Hello,

I an new here and posted earlier and I now realise that I have posted in the wrong place. My apologies for doing that. I did try to edit the post but was not permitted to do so.

I am 5.5, 46yrs and female. My current weight is 244 pounds. I swim half a mile 3 times a week and use the gym for 30 mins three times weekly. I am a little confused over the BMR/TDEE numbers, they seem so high to me and they make me nervous.

I was wondering if someone could do a quick check and confirm to me their findings so that I can feel more assured before doing anything. I am absolutely thrilled to have found this forum/site because I have listened to my Dr before now who was telling me to cut my calories from 1200 to 1000 as my weight loss stalled. I can't possibly sustain myself or my workouts at that rate and having such a low calorie intake isn't something that I could do or would want to do for the rest of my life.

I am very motivated to lose weight because it is impacting on me physically and mentally. I have a lifelong condition that I cannot change, my weight impacts upon that from an emotional point of view and so I need to lose this weight in order to feel good about myself, something that I haven't done in over 30 years.

Any advice or help would be immensely appreciated, thank you very much.
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11-09-2014, 10:04 AM
Post: #2
RE: New and needing some guidance.
Hi, I posted very similar worries just the other day. The numbers do seem scary, but given everything I have read they are correct the way to go. What we never allow for is the fact that our body has a minimum energy useage just to get by each day, ie to stay alive. IF you then burn more energy off, you need to replace most of it, otherwise your body is deficient in energy and it does not like it one bit. I think everyone starting on this path had the same worries. Have you checked out the YouTube channel, the videos really help. Best of luck with your journey. Also if you haven't done so already, take your measurements, these are a better guide to how you are doing than the scales.
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11-09-2014, 10:32 AM
Post: #3
RE: New and needing some guidance.
Hello Vanda,

Thank you for replying. My overall concern is whether or not I am using the calculator correctly given my stats/activity and that is my primary reason for asking someone else to check it.

I use MFP to track my intake and when I input my details on there it gave me an instant 1200 calorie goal and that's not something I ever wish to entertain again because even though the last time I did eat at that range, I found it very difficult despite choosing very healthy options. I did lose a few pounds but that stalled very quickly. I know and understand that healthy weightloss takes time, i'd just like to be as sure as I can be that this time around I am starting off on the right foot.
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11-09-2014, 06:45 PM
Post: #4
RE: New and needing some guidance.
Hi again, I have input your details in Scooby workshop's calculator and I get the following numbers: BMR 1752, TDEE 2716, TDEE minus 15% 2308. I selected moderate exercise. With macros of 40% carbs, and 40% each fat and protein. So for just staying alive everyday your bodies uses 1752 calories. With exercise as quoted it will use around 2716, so if you want to lose weight the recommended drop on TDEE is 15 % which gives you a calorie intake of 2308. MFP confuses the situation somewhat, so I simply use it to log what I eat. If you log into your MFP account online, you can adjust your goals so it reflects the calories that you are aiming to eat daily. Does this help any ?
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11-09-2014, 07:13 PM
Post: #5
RE: New and needing some guidance.
Hello again Vanda,

Thank you for taking the time to do the calculations. You have confirmed the same numbers that I got. I think that i'm just blown away at how much it tells me that I can eat and still lose weight in a healthy way. It's funny how the 'eat less & move more' mentality really sticks and that any caloric intake above 1200 is simply frightening.

I'm going to set my MFP to those numbers and give it 100% because it certainly appears to be a more sustainable way to lose weight and keep it off. I'm hopeful to lose 50 pounds initially and i'm not looking for a quick fix, I certainly didn't gain my current weight overnight and so I have lots of patience in that area. I just needed to be sure that zi am headed in the right direction from the onset as opposed to giving another number 100% only to find out weeks down the road that I still have it so completely wrong.

Vanda, thank you again, you have given me the clarification that I needed and all I need do now is alter to mindset and know that it's okay to be eating so much!
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11-09-2014, 11:40 PM (This post was last modified: 11-10-2014 05:20 PM by AnitraSoto.)
Post: #6
RE: New and needing some guidance.
Welcome! So glad you have found us!

Yep, it looks like you have figured your numbers correctly, and we totally understand how intimidating that figure can be. Before you just hop to eating that amount, tel us a little bit about your recent eating history.. Have you been eating at that 1200 figure recently, or have you been at a higher level? Depending on what you have been consuming lately, you may want to consider raising your calories slowly to that TDEE figure (or that 15% cut). Your recent intake will also determine if you should go right to that cut, or take the time to do a metabolism reset. Let us know a little more about your recent history and we will try to make sure you start off on the right foot.

Again, welcome!

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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11-10-2014, 04:13 AM
Post: #7
RE: New and needing some guidance.
Hello Anitra,

Thank you for the welcome.

Two years ago I approached my GP to ask for some advice on losing weight. I was told to eat 1200 cals daily and exercise. I did exactly that for approx 4 months and the very sluggish weightloss stalled. My GP then told me to cut the cals to 1000. I knew right there and then that there was no way that I could do that as I struggled to function correctly on 1200.

I became so frustrated that I just stopped trying to lose weight and somehow I did manage to maintain for 18 months. I have recently gained back half of what I lost and I know that I need to make a lifestyle change.

After talking to a friend of mine, she advised me to start eating at least 2,000 daily and to keep up with my workout regime. I started eating the 2,000 about a month ago and kept at that rate for two weeks. I was constantly battling with myself over the calorie intake and so even though I was feeling great and was enjoying my workouts, i just couldn't get to grips with the numbers and was so fearful of gaining weight. My macros for those two weeks were 50% protein 25% carbs 25% fat.

Through fear I joined slimming world, I went to the class on the Tuesday, read the books Wednesday and made a shopping list/planned meals, I started eating the way they had shown me on the Friday. I noticed during that day that I had to use the ladies room every hour. Sunday evening I felt like I had lost weight, not just a pound or two either. I went back to the class to be weighed on Tuesday to find that I had lost 10 pounds. I had never in my life lost 10 pounds that quickly and so easily.
For the next week I decided to track my slimming world diet so that I could see what kind of range I had been eating the previous week. As I was logging I noticed that I was barely above 1400 per day and throughout that week, I gained back 4 pounds even though I had stuck to the plan as religiously the second week as I had the first.

The question floating around for me which lead me here is 'was the 10 pounds that I lost because I had been eating what my body required at 2,000'.

I'm sorry for the long winded response, in summary, I haven't eaten at a very restrictive number for a very long time, it has been sporadic though.
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11-10-2014, 07:28 AM
Post: #8
RE: New and needing some guidance.
Thanks for that summary. That 10 pound loss when you went from 2000 to 1400 was most likely almost all water. When you go from eating at or near TDEE to a deficit, your glycogen stores become depleted, and with that goes the water naturally held by the glycogen. This is a totally naturally process and happens in reverse when one *ups* their calories: (when eating at a deficit, your glycogen stores and associated water are depleted, then when you start increasing calories, glycogen is restored along with the attached water...)

What I would recommend you do at this point is to just start increasing your calories slowly. Add 100 calories to your daily intake, and maintain at that level for a week or so before upping by another 100 or so. Taking it slowly can help to minimize those big jumps on the scale that so many see when they up their calories quickly - it gives the body time to adapt and adjust to the increased intake along the way...

You can go into MFP and change your goals using the Custom button and just set your daily calorie goal to whatever your current goals are. You can also adjust your macros to the EM2WL recommended 40C/30P/30F. You can continue to log your exercise on MFP, just so that you have a record of your workouts, but if you change the calories burned to "1", then MFP will not mess with your daily goals and macros (since your TDEE already includes all exercise and daily activities, you will not be eating back those exercise calories..)

Hope that helps a bit :-)

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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11-10-2014, 09:03 AM
Post: #9
RE: New and needing some guidance.
You are most welcome. I will follow your journey with interest, given that we are starting at similar points. Best of luck.

(11-09-2014 07:13 PM)Jazzisme68 Wrote:  Hello again Vanda,

Thank you for taking the time to do the calculations. You have confirmed the same numbers that I got. I think that i'm just blown away at how much it tells me that I can eat and still lose weight in a healthy way. It's funny how the 'eat less & move more' mentality really sticks and that any caloric intake above 1200 is simply frightening.

I'm going to set my MFP to those numbers and give it 100% because it certainly appears to be a more sustainable way to lose weight and keep it off. I'm hopeful to lose 50 pounds initially and i'm not looking for a quick fix, I certainly didn't gain my current weight overnight and so I have lots of patience in that area. I just needed to be sure that zi am headed in the right direction from the onset as opposed to giving another number 100% only to find out weeks down the road that I still have it so completely wrong.

Vanda, thank you again, you have given me the clarification that I needed and all I need do now is alter to mindset and know that it's okay to be eating so much!
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11-10-2014, 11:52 AM
Post: #10
RE: New and needing some guidance.
(11-10-2014 09:03 AM)vandanfc Wrote:  You are most welcome. I will follow your journey with interest, given that we are starting at similar points. Best of luck.

Vanda, you can add me to MFP if you use it, my username is exactly the same. I'm curious to see how you get on too :-)

(11-09-2014 07:13 PM)Jazzisme68 Wrote:  Hello again Vanda,

Thank you for taking the time to do the calculations. You have confirmed the same numbers that I got. I think that i'm just blown away at how much it tells me that I can eat and still lose weight in a healthy way. It's funny how the 'eat less & move more' mentality really sticks and that any caloric intake above 1200 is simply frightening.

I'm going to set my MFP to those numbers and give it 100% because it certainly appears to be a more sustainable way to lose weight and keep it off. I'm hopeful to lose 50 pounds initially and i'm not looking for a quick fix, I certainly didn't gain my current weight overnight and so I have lots of patience in that area. I just needed to be sure that zi am headed in the right direction from the onset as opposed to giving another number 100% only to find out weeks down the road that I still have it so completely wrong.

Vanda, thank you again, you have given me the clarification that I needed and all I need do now is alter to mindset and know that it's okay to be eating so much!
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