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Hello! New and Intimidated
09-21-2015, 08:32 PM
Post: #1
Hello! New and Intimidated
Hi Everyone!

Someone from MFP suggested this group to me after I asked for encouragement to start to try and eat more.

I'll try a short intro:

About 8 years ago I lost about 50lbs doing whatever one else does: working out a lot and not eating a lot.
I did learn to eat healthy foods at least and I did get much stronger and healthier ad I'd never even exercised before then.

However, over a few years I got to my healthy weight (about 120 (I am 5'1")) and was able to maintain for 2 years, but only because I was averaging about 1300 calories a day

Well, life happened. I no longer had time to spend hours in a gym each day. I stress eat and started the binging and starving cycle thing. In the past 2 years I've gained a bunch of weight all the while stressing out and hating myself because I "just can't manage to eat less." I freak out, I over eat then go back to starving myself.

Right now I work full time & I go to school. I am able to go to a gym a few days a week for about 30 mins at a time and I usually get some activity in on the weekends.

I Just started upping my calories a couple weeks ago. I started by trying to eat at my BMR, then went up to 1400 last week.

The calculator says my TDEE is 1570.

I'm not sure what to do.
I don't know how long I should eat at which number. Or if my exercise is "good enough."
I feel like I should not even bother trying because I won't be able to subscribe to a crazy gym regime. Sad

And honestly I'm really scared. I'm hopeful that I can find support here. On MFP I still have people telling me I "should be losing weight at 1200" but I don't want to live like that anymore. Plus it doesn't work.

I don't think it's unfair to want to be able to eat 1570 calories a day and not be fat.

I guess I would like more info and some encouragement that I'm not doing things wrong by eating.

~Kitty
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09-21-2015, 09:10 PM
Post: #2
RE: Hello! New and Intimidated
So I re-did my TDEE again on a couple places and it looks like it's actually a little over 1600/day.
I reviewed my logging and I've been eating at about 1300 for a couple month, going over up to 1600 a few times.
I upped my intake to 1400 a couple days ago.

So, upping my calories by 100 each week until I feel like I've found my actual TDEE is what I'm supposed to do?
Also, I've been considering getting a FitBit to find out what I really do burn each day. I use an HRM when I workout but perhaps an all-the-time monitor would be more effective?

Thanks in advance.
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09-22-2015, 12:47 PM
Post: #3
RE: Hello! New and Intimidated
First of all, welcome! So glad you have found us here!

Have you gotten a chance to ready the Metabolism Reset Guide? If not, you can find it on our Home Page under the Start Here tab (as well as links to the Starter Kit and a Calorie Calculator). It sounds like you are definitely going to want to work on doing a full reset just to allow your metabolism to get back up and running where it should be. A FitBit would be a great idea, as the calculators can only give us estimations of our activity levels. That TDEE of 1600 sounds really low to me. I know you are fairly short, but (if you don't mind) what other data did you enter to get that figure?

Also, you mentioned that you are going to the gym a few days a week. Are you getting any strength training in? If you can get a few good lifting sessions a week and a couple brief HIIT-type workouts that should be all you need. No need to "be able to subscribe to a crazy gym regime"...

Get back to us with that info and we will be happy to get you started off on the right foot.

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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09-22-2015, 02:26 PM
Post: #4
RE: Hello! New and Intimidated
Hi Anitra,

Thanks for your reply!
I did read the metabolism restart page. And then I re-read it, so I was a bit less confused. And re-did the TDEE calculators from the links provided. the 1679 is the TDEE number I got if I put in no exercise. is was about 1900 with exercise. I put that I am 33, 5'1" 140lbs and don't move much; 40% carbs, 30% protein and 30% fat.

I am definitely getting a Fitbit happy
Last night I looked through a bunch more posts and found positive things about it as well as doing a reset.

Since I don't have a ton of time to workout at a gym, I don't do any lifting. I have 30 minutes a few days a week there rn. Everything I've read so far about lifting tells me it's not enough time, so I try to stick to high intensity workouts with various machines. Anything that is hard to do and makes me feel like I've worked hard and I don't have to notice anyone else.

about 6 months ago I had started to strength training, but since I didn't have time to do both that and cardio and nothing I was doing was effective (probably because I wasn't eating enough) I gave up on it. What is considered "good lifting sessions?"
Can I break them out into shorter sessions?

I weighed myself this morning since a lot of the reset posts said that one should do that while figuring out TDEE.
I'm actually 143.5 now
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09-22-2015, 08:00 PM
Post: #5
RE: Hello! New and Intimidated
A FitBit is a great idea, because that will give you a more accurate idea of how active you truly are. Using Lightly Active as an activity level, I am getting a TDEE of 1931. That sounds a LOT more reasonable that your initial 1570... Most people tend to fall into the Moderate category if they work out a few times a week and lead a "normal" life with laundry, shopping, cleaning and just the daily running around you do each and every day. If you underestimate your activity level, the net effect will be continuing to under-eat. A FitBit will give you a decent idea of how active you truly are...

As far as the strength training, I would certainly prioritize getting that done over the "high intensity" cardio. The strength training will help you to build some metabolsim-fueling muscle (once you get eating closer to TDEE)... Look for a program which concentrates in compound (rather than isolation) moves so you can get the most bang for your buck, time-wise. Check out something like StrongLifts 5 x 5, which can be done three times a week and should take 45 minutes max. Throw 100 kettlebell swings in at the end of the workout as a "Metabolic Finisher" and you will get your heart rate up there in only a few extra minutes. I think you will be more pleased with your progress (body composition wise) if you focus on strength training over cardio.

Weighing yourself through this part of the journey is a good idea. We do emphasize not focusing on the scale as a measure of success, but use it, instead, just to monitor long-term trends. After each caloric increase watch the scale to see how your body is responding and to gauge when you are ready for another increase.

You are going to do great, and are off to a good start! Fell free to start a journal of your own in the Personal Journals section of these forums. It's a great place to record your journey and also to interact with and get support from others going through the exact same process..

Looking forward to hearing updates!

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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09-23-2015, 12:40 PM
Post: #6
RE: Hello! New and Intimidated
Hi. Even if you can only do 30 minutes of exercise, you can still do weight lifting - just do two of the following five exercises every time (and try to get in at least 3x a week): bench press, overhead press, deadlift, squat, rows - and make sure you do squat at least 2x a week. Do 5 sets of 5 reps. That will take you less than 30 minutes and still get you some benefits.

OR you can do bodyweight exercises. I love the You Are Your Own Gym app. You can do a very good 30 minute workout with it.
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09-24-2015, 08:41 PM
Post: #7
RE: Hello! New and Intimidated
Thank you both for your replies!
And for being so nice and supportive!

I do feel less intimidated at the moment.

My gym has a trainer and I spoke with him today about stuff.
He's going to show me how to use the equipment and help me work out a strength training plan I can actually do given my current schedule, etc. happy

I want to do the lifting thing, I just have no clue what I'm doing. I'm sure guy will help me out.

I just got my FitBit so after a month I'll have a better idea what my average numbers are. Yesterday when I did almost nothing it said I burned 1669. Sounds crazy, but I'm excited to see how it evens out.

I will look for the Journals, and the app!

Thx. X Kitty
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09-25-2015, 06:59 AM
Post: #8
RE: Hello! New and Intimidated
Sounds like you are off on the right foot! As long as those strength training workouts stick to the bigger compound moves you will be able to accomplish what you need to in your 30 minutes. Just think complex exercises like squats, deadlifts, barbell rows, bench presses and overhead presses ... those will work all the large muscle groups in a short amount of time, whereas things like biceps curls and triceps kickbacks won't really give you that bang for your buck you are going to need.

Yeah, I think you will be surprised to see how much you burn with your FitBit. The good thing is that it helps to confirm what you get with the calculators. Excited to hear more about your journey!

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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