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Hello...
09-15-2016, 07:25 PM
Post: #1
Smile Hello...
Hi everybody.

It's my first time here in the forums. I have been trying to read all the information I'm finding on this website, I'm getting myself all confused. LOL! nail biting

I have been counting calories for a long time, but I haven't been losing that much weight. I've been eating about 1200-1300 calories most of the time. The concept of eating more to lose weight is kind of weird. But I'll try it. Shy

Stats:
Age - 37
5'3"
168.2 lbs as of this morning

I have used MFP in the past, which has given me the 1300 calories. Now I am using Lose It! since I'm fed up with the technical difficulties MFP has been experiencing for the longest time. But when I've wanted to find out my TDEE numbers (just for curiosity, I've never used them because I never really understood what they meant) I've used Scooby's Accurate Calculator.

I put my stats in and "lightly active" as I sporadically go on 1 hr. walks or do Zumba for an hour (nothing set in stone for exercise). These are the numbers it gave me:

BMR 1421
15% CUT 1661
TDEE 1954

Now, should I just raise my calories to the 15% cut or should I raise it up to TDEE? Although raising them is kind of scary... Undecided Either way, I read that I should raise my calories in increments of 100 calories, but I don't remember if it's weekly or monthly? How do I know when I have to raise my calories?

"You must unlearn what you have learned."

- YODA
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09-16-2016, 08:10 AM
Post: #2
RE: Hello...
Welcome! I'm sure the moderators will chime in with advice for you, but in the meantime I thought I'd help out. You are aiming to increase your calories up to your TDEE. Once you get to that level, your metabolism reset actually starts and you will want to stay there for 8-12 weeks, maybe even more. You should not attempt to cut until you have been eating regularly at TDEE.

I'm still working on raising my calories (since June) but I've been going VERY slowly. I started at around 1700 or so and hung out there for a while before increasing again. What I found with increases is that my weight would go up, then eventually drop back down. The only time I found this to not be the case was when I came back from vacation and had put on 5 pounds...and it hasn't come off yet. Read and re-read the metabolism reset guide, which is what I did in the beginning...sometimes I read it twice a day, lol! It really helped me to wrap my head around this new concept. Also check out my journal so that you can get an idea of what I've gone through, and read other people's journals too...it will help you through the process. Good luck! blushing
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09-17-2016, 12:24 AM
Post: #3
RE: Hello...
Whether you decide to do a reset or not depends upon your dieting history, but it does sound as though you have been eating low cal for quite a while and have stalled out at that level, so yes a reset is most likely the best path. Like Maggie said, read and re-read (and re-read) the Metabolism Reset Guide

http://eatmore2weighless.com/the-metabol...set-guide/

You are going to want to very slowly increase your intake from where you are now up to your TDEE and then reset at that level for several months (the longer the better...). Remember, the weight loss process will not actually begin until you have completed your reset. The time increasing our intake and resetting is simply healing your metabolism and getting it up and running where it needs to be. Make those increases slowly (add 100 calories on each week or two) and you should be able to minimize any gains as your metabolism adjusts back upwards.

In addition to the Reset Guide, have you read The Starter Kit? That is where you will find the entire journey laid out for you in one easy to reference guide:

http://eatmore2weighless.com/faqs/

Take a peek at those and see if that helps to clarify things a bit and get back to us : )

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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09-17-2016, 12:30 PM
Post: #4
RE: Hello...
Anitra set you up with some necessary reading, but I just wanted to chime in and say yes, you need to increase to your TDEE - if you just increase to your cut level, what will happen is that after being so low-cal, you are just going to end up resetting at this lower cut calorie value. You won't lose the weight you envision losing (I assume you envision, because its a cut number) and you are just short-selling yourself by re-establishing your TDEE at a level that very well may be too low. I say "very well may be" because the only way you find your TDEE is by... finding it happy Yours may be higher or lower than the calculator's estimate, you just have to jump in and start the process.
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09-17-2016, 08:51 PM
Post: #5
RE: Hello...
Very well said ^^^

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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09-18-2016, 02:24 PM
Post: #6
RE: Hello...
(09-16-2016 08:10 AM)MaggieG123 Wrote:  Welcome! I'm sure the moderators will chime in with advice for you, but in the meantime I thought I'd help out. You are aiming to increase your calories up to your TDEE. Once you get to that level, your metabolism reset actually starts and you will want to stay there for 8-12 weeks, maybe even more. You should not attempt to cut until you have been eating regularly at TDEE.

I'm still working on raising my calories (since June) but I've been going VERY slowly. I started at around 1700 or so and hung out there for a while before increasing again. What I found with increases is that my weight would go up, then eventually drop back down. The only time I found this to not be the case was when I came back from vacation and had put on 5 pounds...and it hasn't come off yet. Read and re-read the metabolism reset guide, which is what I did in the beginning...sometimes I read it twice a day, lol! It really helped me to wrap my head around this new concept. Also check out my journal so that you can get an idea of what I've gone through, and read other people's journals too...it will help you through the process. Good luck! blushing

Thank you for the suggestion Maggie!! I will definitely keep reading the guide over and over.

BTW, where would your journal be? Is it here on the forums or somewhere else? I'm still new to this site. happy

"You must unlearn what you have learned."

- YODA
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09-18-2016, 02:32 PM
Post: #7
RE: Hello...
(09-17-2016 12:24 AM)AnitraSoto Wrote:  Whether you decide to do a reset or not depends upon your dieting history, but it does sound as though you have been eating low cal for quite a while and have stalled out at that level, so yes a reset is most likely the best path. Like Maggie said, read and re-read (and re-read) the Metabolism Reset Guide

http://eatmore2weighless.com/the-metabol...set-guide/

You are going to want to very slowly increase your intake from where you are now up to your TDEE and then reset at that level for several months (the longer the better...). Remember, the weight loss process will not actually begin until you have completed your reset. The time increasing our intake and resetting is simply healing your metabolism and getting it up and running where it needs to be. Make those increases slowly (add 100 calories on each week or two) and you should be able to minimize any gains as your metabolism adjusts back upwards.

In addition to the Reset Guide, have you read The Starter Kit? That is where you will find the entire journey laid out for you in one easy to reference guide:

http://eatmore2weighless.com/faqs/

Take a peek at those and see if that helps to clarify things a bit and get back to us : )

Thank you for the links Anitra!! I will definitely have a lot to read. Thank you for your help in clarifying how to up my calories. happy "Slowly"... I guess patience is key, huh? Lol!

"You must unlearn what you have learned."

- YODA
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09-18-2016, 02:38 PM
Post: #8
RE: Hello...
(09-17-2016 12:30 PM)emma Wrote:  Anitra set you up with some necessary reading, but I just wanted to chime in and say yes, you need to increase to your TDEE - if you just increase to your cut level, what will happen is that after being so low-cal, you are just going to end up resetting at this lower cut calorie value. You won't lose the weight you envision losing (I assume you envision, because its a cut number) and you are just short-selling yourself by re-establishing your TDEE at a level that very well may be too low. I say "very well may be" because the only way you find your TDEE is by... finding it happy Yours may be higher or lower than the calculator's estimate, you just have to jump in and start the process.

Holy crap!! That's the part that's kinda scary... up to my TDEE. I was expecting the answer "up to the 15% cut is fine". LOL!! laughing

nail biting "I will not be scared to try... I will not be scared to try... I will not be scared to try..." nail biting

Thank you so much for explaining these things Emma!! happy

"You must unlearn what you have learned."

- YODA
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09-18-2016, 03:48 PM
Post: #9
RE: Hello...
I have another question. Huh

I use the app Pacer to count my steps. Since it's not synced, I add the calories burned at the end of the day to my diary to get NET calories. Now that I will be raising my calories, are those calories burned now included as part of my daily calories or do I continue to add them to my diary? I hope I'm making sense here... don't know

"You must unlearn what you have learned."

- YODA
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09-19-2016, 02:48 AM
Post: #10
RE: Hello...
Hi! And welcome! Don't be scared, and don't look too far ahead in the journey. Take it one step at a time and set mini goals. Since you say you've been eating around 1200-1300, make your first goal to hit your BMR of 1421. Add 100 calories for a week and really focus on doing that. If you kind of yo-yo the 1200-1300, make the first increase to 1300 daily. If you think you're closer to 1300, make it 1400. Read the guides, you may bounce up a little in weight, but should trend back down after a week or so. When you do, then increase another 100...1500 and you're already over BMR. Then, make your next goal 1700...then calculated TDEE of 1954...then, well don't worry about that yet as getting there may take you a couple months.

Here's the link to Maggie's journal:
http://forums.eatmore2weighless.com/show...?tid=13505

Here's the link to my journal:
http://forums.eatmore2weighless.com/show...?tid=13116

There are many other journals you could read (in the forum, under training, there's a section for Motivation/Personal Journals)...you may want to start one of your own to document your journey.

As to your question (I'm quoting/paraphrasing from one of Anitra's posts in another journal)...

When you figure out your TDEE, all of your exercise is factored into that number. As far as the exercise calories, no you do not add anything on...simply go into MFP and set your calorie/macro goals according to that number and try to reach that goal each day.

And if you *do* want to log your exercise into MFP, simply change the calories burned to "1" (rather than the default MFP gives you), and again those daily goals you have entered will not be changed. If you don't, the irritating thing that it does is that it messes with your macros! It adds on to those as well, and now you have to do math or have a really good memory! If you just annotate "1", your macro goals won't be messed up.
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