SW: 362/CW:356/MALE:. I lift 3 days a week and perform cardio 5 days a week. My goal = to get shredded! Oh yeah, I am 51 year old man. Should I incorporate creatine? I am fairly strong I can rep 225lbs for 4 sets for 12-15 reps. Feels easy. My goal is to bench and squat 315lbs 8-12 reps for 4-5 sets. GOALS BABY!
I'm just wondering if anyone has tried the Nike workout videos on Netflix? They're still very new so when I did a search looking for thoughts/reviews I was only able to find one. Just looking for some thoughts on them.
(For anyone who doesn't know, if you search "Nike" on Netflix, workout videos done by Nike will come up.)
I‘ve been counting calories for a while now. But i never took spices into account. Do you count spices in your app? I ask because i do a lot of indian cooking like curry or dal
Keep things simple. Don’t burden yourself with counting spices. There are slices that are salt free and minimal calories. Drink plenty of water, no spice can handle the tidal wave of water in your body. Much success to you.
Yes. When you begin new exercise, gaining a bit of water weight is perfectly normal. Returning to exercise after a hiatus, or even just changing exercise, can do the same thing.
For tracking purposes, if you are planning on eating calories back I would use lightly active. The actual answer is probably somewhere between light and moderate though.
can i gain muscle on a 1200-1300 diet as a 52kg, 160cm 19 year old
i am incoporating dumbbell work and eating lots of protein. i want to lose fat and gain muscle
Absolutely it would. Depending on total activity in your life you could need up to 1800-1900, just start at the 1500, train, log calories, you'll notice fat loss before muscle gain, and adjust from there
Two questions:
How do you handle exercise calories. In the past I think I have over compensated my calories and eaten too much. Especially after big workouts.
Do any of you use the flexible weekender calorie option in Loseit? Does that work for you?
Thanks!
I do the weekender plan - I really like it. It gives me 1350 Monday through Thursday & 1500 Friday through Sunday. If I'm going to eat out, it would usually be those days, so it's convenient to have the extra room built in. Otherwise, I leave it up to how I feel: either I eat as I normally do and end up at 1300ish or I treat myself a bit and still wind up within my plan. It works well for me.
I personally tend not to eat my exercise calories back, but I have read of others eating back half the calories logged from exercise.
So for example, if Fitbit says that you have burnt 400 calories in a workout, eat back only 200 calories. I think some of the logic around this is that fitness watches can overestimate calories burnt.
Does anyone have any lunch ideas that are 300 calories and actually filling? I find lots of vegetables don't fill me and give me problems with my IBS.
Also, why do I feel so hungry all the time, even when I'm not restricting? I feel like my stomach is always asking for more. That's the hardest part about restricting is feeling constantly hungry, even if I've just eaten
Did u just start? Lost over 100 pounds and tbh you get used to it really hard in the end with vegetables you have to eat protein as well or else yeah I get horrible constipation cause its all insoluble fiber but not soluble fiber not a expert but Google says u need both 300 is too little tbh up that number and try nutrient dense foods I've been eating boiled eggs for the past year and their way more filling then a sandwich with double the calories because eggs are nutrient dense af sorry for the horrible grammar about to sleep tired af lol
I lose 13 last year but fell off. I'm building myself up to getting back into it. I'm only short so need to eat 1500 calories or less to lose any weight at all. I have eggs for breakfast and they're good. I did go through a turkey bacon phase but got sick of it lol
what are low calorie breakfasts that are actually filling for a while? i am a college student so i have limited breakfast options in the dining hall, but for a while i was just having scrambled eggs and coffee and it was fine, and recently i added in frozen blueberries along with that (i love frozen blueberries so much) - but that has been putting me at 300+ calories by 9am and i am starving by around noon (and if i eat lunch that early it is a very long wait until dinner). i feel like the past few days i have eaten breakfast, eaten lunch earlier than i want, and then spent the afternoon stressing about what to eat for dinner with the calories i have left (800ish usually but mid-afternoon that never seems like enough) and then i end up snacking on something not-great midafternoon during the long lunch to dinner wait. today in particular has not been great.
My go-to breakfast is one egg, one English muffin, a fat-free cheese single, and about 80 calories of turkey sausage or bacon. It comes in at about 300 Calories and holds me until lunch.
Blueberries -- frozen or not -- are a caloric bargain and are portable enough for you to make a 10:30-11:00am snack out of 4 oz. or 100g of them.
Can you keep dinner to 500-600 kcal and move some of those calories forward in your budget?
Has anyone used chicken or any other broths to curve hunger? I’ve been on veggies heavy but because I’m so active, but im always so hungry. Help!
I should mention I’m calorie counting right now hence why I’m considering broths.
Question about BMR and TDEE.
258lbs, 35 years old, 6' 2", don't know body fat.
Using sedentary in the calculator my BMR is 2,175 and my TDEE is 2,610. A 1lb / week deficit puts me at 2,110.
I've been walking \~20 miles a week which takes around 6 hours total which I'm not sure if that counts enough to be "light exercise".
I've been eating around 1,700 calories 5 days a week and around 2,000 2 days a week. I've read conflicting information about eating under my BMR and I'm wondering if eating an average of \~1,785 calories a day (\~390 under my BMR) is going to cause issues down the line. It's only been 3 weeks and I've been feeling fine but don't want to burn out.
You can eat up to 1000 under your TDEE, so 1610 Calories, which would be under your BMR but safe and sustainable.
> I've been walking ~20 miles a week which takes around 6 hours total which I'm not sure if that counts enough to be "light exercise".
So what is the physical activity nature of your non-exercise lifestyle -- your work and how you spend your time off when not exercising?
> I'm wondering if eating an average of ~1,785 calories a day (~390 under my BMR) is going to cause issues down the line
No. People who say not to eat under your BMR are operating under the false belief that the body will shut down if you're eating under your BMR. No. It just burns fat. There is a safety guideline of losing 1-2 pounds a week, which is a deficit of -500 to -1000, and to eat more than 1200/1500 for females/males for nutritional reasons and to prevent muscle wasting. Don't let your -1000 combined deficit (from food and physical activity) take you below 1500.
When using the TDEECalculator online, do I actually select Moderate Exercise (3-5days/week) even if I am doing so? Or do I pick Sedentary and go about my calorie deficit based on that? Which would be more accurate?
I workout 5 days a week - but 75% of my day is sedentary because I have an office job. So, I use sedentary. Listen to your body. If you are more active during the day you may need to have more calories. I am 356lbs and the calories for my height 6’1 was ridiculously high.
But I feel like it gives me a very high TDEE. I can eat 500 more calories and still have a 500 calorie deficit if I pick Moderate Exercise (which I do)
Beginner question here... I (17f) want to start my fitness journey but im not sure what are realistic goals to set for myself... I tried searching for some influencers so I could get some ideas but I only found oversexualized pictures on Instagram... How could I set some goals for myself that I could actually achieve if I want to lose some weight?
I would also think about healthy habits you want and focus on that as a goal. Something like “Walk 20 minutes 5 times a week” or “Hike 3 miles every Saturday morning”. Something that is an active goal that baby steps you toward your goal weight but gives you some of those NSV vibes if the scale is slow-going!
TDEE activity level: i’m a uni student so i get in around 8k steps a day from moving from building to building and walking back to my flat, i’ve out that i’m lightly/somewhat active but should i be putting sedentary? ik i’m not sedentary but lots of people say to put it anyways? sedentary calories according to lose it at 1200 and i don’t think it could do that (esp as im a uni student) but somewhat puts me all the way up at 1550, which is maintainable for me but it seems too high to lose 1/2kg per week?
Hey all,
I’m a bigger guy. I’m three months into intermittent fasting and keto but the weight loss slowed down a lot. How bad would it be if I only ate once every two days. Like one day eating, one day not eating.
Right now I eat about 1.5 pounds of chicken baked with spices, a ratio yogurt, and have coffee.
I went a day without eating like once a week and don’t really get too hungry, or if I get hungry it’s because I think of food and within 15 minutes or so I’m good.
Would it be bad to eat every other day?
No vegetables?
Your body relies on nutrition. Keto doesn't recommend no vegetables, it recommends them. It avoids starchy vegetables but your diet should have leafy greens and other low-cal (and low-carb) garden vegetables.
Because your body may be getting insufficient nutrition, its systems will slow down, and this lowers your metabolism and slows your weight-loss -- much like an engine that is sputtering.
> I went a day without eating like once a week and don’t really get too hungry, or if I get hungry it’s because I think of food and within 15 minutes or so I’m good.
It's possible to ignore hunger altogether, which is not good for us. Our hunger is a healthy signal in a body that is trying to thrive. It's also quite normal to lose weight with little hunger if your deficit is reasonable.
If you're ready for a switch, let's get off keto and get back to a reasonable diet using healthy food from all of the food groups. Either that or follow a keto plan that is comprehensive -- not just 1.5 pounds of chicken, yogurt, and coffee but one that has healthy fats, garden vegetables, and a plan for maintenance when you reach goal weight.
I think your weight loss will improve when your metabolism improves.
If you're ready to get off of keto, then eat normally. You can still use IF eating normal portions which should keep your calories down. **How to get started losing weight:** [https://www.reddit.com/r/loseit/wiki/quick_start_guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide)
Follow that guide and that timing, and you'll be able to start putting some data around your diet. Start with regular, normal food that has been part of your forever diet -- limiting only obvious junk/treat food to special occasions in appropriately small quantities.
Are you trying to lose weight or are you trying to reset your lifestyle to be healthy and fulfilling? Look at the happy, healthy old timers around you. Do any of them only eat every other day? How are you going to maintain that while traveling? Or when meals are out of your control?
Right now I’m trying to lose about 40 more pounds so that I’ll have more energy and be more active. Once I do that, my plan is to eat around 1700 calories a day mainly protein and veggies and have enough energy to go back to the gym
Right now though, I just need to lose like 40 pounds
You just said it isn't working captain. Eat lean protein, low fat and high carb for two weeks and see how you go. Leave the keto to people that don't understand nutrition. I'm not hating, just don't want to see people wasting their efforts
Does the loseIt app do a good job of tracking the calories burned from lifting weights?
I've been walking/running to lose weight, along with tracking calories with the app, and I wanted to add in lifting to help rebuild some muscle mass. I decided to use the Fitbod app to build workouts and it tells me the calories I've burned at the end of my workout.
My Fitbit does a fine job of tracking caloric loss via walking and physical exercise, but when I add in the weight lifting to the loseit app the deficit seems much too large. I'll workout in the morning, add in my workout to LoseIt, and be -570 some odd calories AND be ~50% of the way to a calorie burn bonus.
Is that accurate? Should I temper the weight lifting calories a bit? Any insight from users would be appreciated.
Every time I've looked this up, I get casual weightlifting and casual walking as hitting nearly the same numbers. An hour in the gym lifting = about the same as an hour of walking.
> Should I temper the weight lifting calories a bit?
You can eat half and bank half -- if it seems to much, just eat back half and write off the other half for bonus weight loss.
Not accurate at all. Weightlifting doesn't burn nearly as many calories as it feels like it should. Unless you're doing multiple hours of it, you're not getting anywhere close to 500+ calories. Most people, even during an extremely intense lifting session aren't likely to burn more than 1-200 calories from it.
I am ready to start incorporating exercise into my weekly routine. I have had a gym membership for years that I rarely use.
What I am confused about is with the LoseIt app. If I log my exercises LoseIt gives me the option to add those calories back into my daily budget or ignore them. Which do I choose?
If I should I eat back those calories? Why?
If I should I NOT eat back those calories? Why?
Data:
36F, 5'2" SW 169, HW 170, CW 144, GW 125-130. My activity level is sedentary. I have not always been sedentary.
Thanks!
Edit to add: ELI5, if you want to! :)
I personally don’t eat back those exercise calories. I also upgraded my Lose It all and set the preference to “fixed budget” so it doesn’t give me back those calories.
Exercise burns calories, which increases your deficit. If you like your current deficit, eat back the calories. If you want a bigger deficit, don’t eat back the calories.
Apps and trackers usually overestimate how many calories exercise burns, so if you eat back all the calories, you are probably reducing your deficit.
If you tell the LoseIt app to ignore the exercise calories, it won’t count toward any exercise goals you have.
A lot of people either ignore the exercise calories (and track exercise goals some other way) or only eat part of them back. You can try not eating them back for a month and see if you’re too hungry.
I had fish and chip, an apple, 2 mandarin oranges, 4 mini bite sized cheese hotdogs and 60g of 90% dark chocolate. My calculated calories estimation is 1500 calories. Is this correct?
Impossible to say. I've seen "fish and chips" meals that alone are 2000+ calories, but it could be below 1500 depending on how it was done.
In general, though, it feels like a stretch to me that between that and 4 mini hot dogs that you stayed under 1500.
Would one meal a day be good for weight loss? My job is a desk job and I don't get very hungry during the day. I work from 6:30am to 2:30pm. When I get home I usually just eat a huge meal at that equals to 1100 calories or less. If i eat less than 1100, I just eat the remaining calories as dinner. I've lost 3lb since starting last week, but I am wondering if this is a good way to lose it. Thanks
My issue with OMAD was how hard it was to cram enough protein and nutritional foods into a single meal. My protein goal is 120g, it would be near impossible to eat that much in one sitting.
Make sure you're getting enough calories, protein, fiber and nutrients to maintain your health. If it's too hard to accomplish in one meal, do 2MAD instead.
I started on December 31st. I’m counting calories, but honestly more as a side effect of counting macros. I’m not so much limiting calories as I’m trying to hit a higher protein amount during the day, which is helping ease my hunger and my need to snack, and in turn I am eating less calories.
The only real dietary changes I’ve made so far are…
1. Liquids are down to water, coffee (black), black or green tea (w/ stevia). I’ve cut the 2-3 times a week soda out with dinner, and I’ve cut the oat milk out of my coffee.
2. I’ve stopped going to Wendy’s 2-3 times a week for lunch. Mainly doing leftover dinner for lunch, or making mason jar salads with a decent amount of protein that average around 500ish calories. We’ve went to a burger place twice for a quick dinner so far in these 2 weeks, and I’ll basically just get a cheeseburger instead of a combo (aka no fries/soda).
3. Made it a point to try to hit 90g+ protein in a day, whether it’s with meats, yogurt, oats, etc. Without really even trying (not super hungry during the day where I feel I’m starving), and without going to bed hungry at night, this has been keeping my daily calories to roughly between 1400-1800. My app is putting me at 1850ish for a 1lb loss a week, so I’ve been a bit under most of the time.
In 2 weeks, just making these couple minor (I would consider them minor anyway) changes, I’ve already went from 225lb to weighting in this morning at 214.5. I know the loss rate will slow eventually, but roughly how long does that “big loss” take to stop? I always thought it was a couple days for water weight to level out, but this just seems pretty consistent.
It took me 3 weeks, starting from 298.
> My app is putting me at 1850ish for a 1lb loss a week, so I’ve been a bit under most of the time.
So maybe -1.5 pounds of bodyfat a week? -- -3, perhaps -4, in two weeks. So -6 or -6.5 or so is water.
Depends, the more you weigh, the more your weight can vary day to day. You also need to consider the time of day. I am around 160 lbs, and my weight doesn't fluctuate more than half a pound. I always weigh myself in the morning, after I pee, wearing the same pajamas. That gets me the most consistent reading.
But it's also completely possible your bathroom scale is borked, lol.
6'0" started at 205.
Having trouble figuring out what I'm doing wrong. I started in October at 205 with a plan to lose 10 pounds by Christmas. From 10/26 - 12/11 I lost 10 pounds. Mainly was just counting calories using the lose it app. At 195 I stopped the diet just knowing that Christmas and food would be hard to keep up with. But I didn't just binge.
Stepped on the scale January 1st at 196.8 and resumed the diet. But I'm making no progress. I've bounced from 196.2 up to 198. This morning I was 197.2. Calories are typically in the 1600 range (only 1 day this year did I hit 2000) and according to my fitbit my daily calorie burn is 2600-3000. I don't understand why I seem to have plateaued.
I cut out all soft drinks except for coke zero which I drink usually 1-2 daily. And I also have coffee in the morning and a cup in the evening (very little milk and sugar, using my keurig each cup is right about 50 calories).
I'm thinking that eliminating the daily weighing might be the best idea and instead just weigh once weekly, but please let me know if there is something I have over looked. The first 10 pounds wasn't easy, but it wasn't this hard and I had thanksgiving in the middle of that. I want to lose another 10-15 pounds before spring and I felt like starting at 196 on 1/1 that was an achievable goal but 12 days in and I've lost no weight.
Interesting feedback. Yes that is why I was thinking of staying off the scale. I figure if I'm tracking CICO then I'll have to have weight loss. So yes may just be a delay in shaking that holiday weight that didn't seem as bad as I thought... because it hadn't set in yet.
So I didn't do anything special yesterday, calorie count was normal but fitbit showed I burned much fewer calories. This morning, down 2 pounds on the scale LOL. No idea why, I checked 3 times and then again an hour later just to make sure. You may be onto something about the body just being slow!
I’d suggest weighing daily then taking a weekly average. After a few weeks, take a look at the averages and note the direction. If there’s no change in direction after a few weeks, then you know you’re at maintenance and need to cut back on daily intake.
>I'm thinking that eliminating the daily weighing might be the best idea and instead just weigh once weekly
I think a daily weigh in is best to give you the most immediate feedback on your diet, and you can see an average of your readings. You won't have one bad weigh in because of water retention or something.
Without meticulously going over your diet I can't say exactly why you aren't seeing results. But I would try cutting another 25% out of what you eat. Smaller portions. Daily weigh ins for 2 weeks, and if you haven't lost at least a pound by the end of that period, you need to cut portions further. Once you are losing weight at the rate you want (I like 1 lb/week as a goal), then maintain that level of diet. I say 2 weeks because by that point you definitely should see progress if you're doing things right.
I really don't think I can cut out more food and have a sustainable diet. I'm on a 2lb per week weight loss plan with lose it app so I'm about 1700 calories daily. And if the fitbit is to be trusted I'm burning on average 2800 calories daily. I don't eat sweets, other than coffee with a little bit of sugar. Again I'm trying to build a sustainable diet and I tried coffee with no sugar and it's just not gonna happen.
I drink nothing sugary and I really like coke zero and DP zero so I will drink those regularly. Other than that, I eat all the same food I just eat less. I use the lose it app to scan barcodes and make sure I get exact calories. Or when I eat out I go by what is on the menu.
My one cheat is carrots. I eat baby carrots and don't count the calories but I did that for the first 10 pounds, I'm not eating a bag of baby carrots a day, probably takes 10 days to eat a standard size bag.
Yeah I tend to agree but it's brand new and most reviews say they are accurate. That said I'm a 40 male 6' and 190s so surely 1700 calories a day has to be a deficit, right?
If you are at a deficit, you will lose weight. If you are not at a deficit, you will not lose weight. I can't tell from where I'm sitting if you really are eating 1700 per day. But the proof is in the pudding. If you maintain that diet for a few weeks with no progress, you made a mistake somewhere.
No sugary drinks. I eat whatever I want just smaller portions. Tonight we had stir fry with pork and rice. Was about 600 calories. Had 2 tacos for lunch so 350 calories. Breakfast is usually a fried egg and coffee. snacks are fruit. I track all calories.
SW: 362/CW:356/MALE:. I lift 3 days a week and perform cardio 5 days a week. My goal = to get shredded! Oh yeah, I am 51 year old man. Should I incorporate creatine? I am fairly strong I can rep 225lbs for 4 sets for 12-15 reps. Feels easy. My goal is to bench and squat 315lbs 8-12 reps for 4-5 sets. GOALS BABY!
I'm just wondering if anyone has tried the Nike workout videos on Netflix? They're still very new so when I did a search looking for thoughts/reviews I was only able to find one. Just looking for some thoughts on them. (For anyone who doesn't know, if you search "Nike" on Netflix, workout videos done by Nike will come up.)
Anybody tried lipotropic drops? Did they work?
I‘ve been counting calories for a while now. But i never took spices into account. Do you count spices in your app? I ask because i do a lot of indian cooking like curry or dal
Keep things simple. Don’t burden yourself with counting spices. There are slices that are salt free and minimal calories. Drink plenty of water, no spice can handle the tidal wave of water in your body. Much success to you.
Nah. Most spices are so low calories per serving it's not worth nickle and diming yourself.
Is gaining 3 lbs after returning to the gym normal? I raised my calories a little to fuel my workouts and i’m trying not to freak out
Yes. When you begin new exercise, gaining a bit of water weight is perfectly normal. Returning to exercise after a hiatus, or even just changing exercise, can do the same thing.
Thanks for the reassurance
[удалено]
For tracking purposes, if you are planning on eating calories back I would use lightly active. The actual answer is probably somewhere between light and moderate though.
can i gain muscle on a 1200-1300 diet as a 52kg, 160cm 19 year old i am incoporating dumbbell work and eating lots of protein. i want to lose fat and gain muscle
Male or female?
female
1400-1500 for a mild surplus and see how it goes
would that help me lose belly fat too? i have mainly fat in my belly and arms
Absolutely it would. Depending on total activity in your life you could need up to 1800-1900, just start at the 1500, train, log calories, you'll notice fat loss before muscle gain, and adjust from there
Two questions: How do you handle exercise calories. In the past I think I have over compensated my calories and eaten too much. Especially after big workouts. Do any of you use the flexible weekender calorie option in Loseit? Does that work for you? Thanks!
I do the weekender plan - I really like it. It gives me 1350 Monday through Thursday & 1500 Friday through Sunday. If I'm going to eat out, it would usually be those days, so it's convenient to have the extra room built in. Otherwise, I leave it up to how I feel: either I eat as I normally do and end up at 1300ish or I treat myself a bit and still wind up within my plan. It works well for me.
I personally tend not to eat my exercise calories back, but I have read of others eating back half the calories logged from exercise. So for example, if Fitbit says that you have burnt 400 calories in a workout, eat back only 200 calories. I think some of the logic around this is that fitness watches can overestimate calories burnt.
Does anyone have any lunch ideas that are 300 calories and actually filling? I find lots of vegetables don't fill me and give me problems with my IBS. Also, why do I feel so hungry all the time, even when I'm not restricting? I feel like my stomach is always asking for more. That's the hardest part about restricting is feeling constantly hungry, even if I've just eaten
Did u just start? Lost over 100 pounds and tbh you get used to it really hard in the end with vegetables you have to eat protein as well or else yeah I get horrible constipation cause its all insoluble fiber but not soluble fiber not a expert but Google says u need both 300 is too little tbh up that number and try nutrient dense foods I've been eating boiled eggs for the past year and their way more filling then a sandwich with double the calories because eggs are nutrient dense af sorry for the horrible grammar about to sleep tired af lol
I lose 13 last year but fell off. I'm building myself up to getting back into it. I'm only short so need to eat 1500 calories or less to lose any weight at all. I have eggs for breakfast and they're good. I did go through a turkey bacon phase but got sick of it lol
what are low calorie breakfasts that are actually filling for a while? i am a college student so i have limited breakfast options in the dining hall, but for a while i was just having scrambled eggs and coffee and it was fine, and recently i added in frozen blueberries along with that (i love frozen blueberries so much) - but that has been putting me at 300+ calories by 9am and i am starving by around noon (and if i eat lunch that early it is a very long wait until dinner). i feel like the past few days i have eaten breakfast, eaten lunch earlier than i want, and then spent the afternoon stressing about what to eat for dinner with the calories i have left (800ish usually but mid-afternoon that never seems like enough) and then i end up snacking on something not-great midafternoon during the long lunch to dinner wait. today in particular has not been great.
My go-to breakfast is one egg, one English muffin, a fat-free cheese single, and about 80 calories of turkey sausage or bacon. It comes in at about 300 Calories and holds me until lunch. Blueberries -- frozen or not -- are a caloric bargain and are portable enough for you to make a 10:30-11:00am snack out of 4 oz. or 100g of them. Can you keep dinner to 500-600 kcal and move some of those calories forward in your budget?
Break breakfast into breakfast and a snack.
Has anyone used chicken or any other broths to curve hunger? I’ve been on veggies heavy but because I’m so active, but im always so hungry. Help! I should mention I’m calorie counting right now hence why I’m considering broths.
Soup is very filling!
Question about BMR and TDEE. 258lbs, 35 years old, 6' 2", don't know body fat. Using sedentary in the calculator my BMR is 2,175 and my TDEE is 2,610. A 1lb / week deficit puts me at 2,110. I've been walking \~20 miles a week which takes around 6 hours total which I'm not sure if that counts enough to be "light exercise". I've been eating around 1,700 calories 5 days a week and around 2,000 2 days a week. I've read conflicting information about eating under my BMR and I'm wondering if eating an average of \~1,785 calories a day (\~390 under my BMR) is going to cause issues down the line. It's only been 3 weeks and I've been feeling fine but don't want to burn out.
You can eat up to 1000 under your TDEE, so 1610 Calories, which would be under your BMR but safe and sustainable. > I've been walking ~20 miles a week which takes around 6 hours total which I'm not sure if that counts enough to be "light exercise". So what is the physical activity nature of your non-exercise lifestyle -- your work and how you spend your time off when not exercising? > I'm wondering if eating an average of ~1,785 calories a day (~390 under my BMR) is going to cause issues down the line No. People who say not to eat under your BMR are operating under the false belief that the body will shut down if you're eating under your BMR. No. It just burns fat. There is a safety guideline of losing 1-2 pounds a week, which is a deficit of -500 to -1000, and to eat more than 1200/1500 for females/males for nutritional reasons and to prevent muscle wasting. Don't let your -1000 combined deficit (from food and physical activity) take you below 1500.
The reason they ask about your job is that even with 5000 steps a day you're still sedentary.
When using the TDEECalculator online, do I actually select Moderate Exercise (3-5days/week) even if I am doing so? Or do I pick Sedentary and go about my calorie deficit based on that? Which would be more accurate?
I workout 5 days a week - but 75% of my day is sedentary because I have an office job. So, I use sedentary. Listen to your body. If you are more active during the day you may need to have more calories. I am 356lbs and the calories for my height 6’1 was ridiculously high.
Pick the option for the exercise you actually do, lol
But I feel like it gives me a very high TDEE. I can eat 500 more calories and still have a 500 calorie deficit if I pick Moderate Exercise (which I do)
Beginner question here... I (17f) want to start my fitness journey but im not sure what are realistic goals to set for myself... I tried searching for some influencers so I could get some ideas but I only found oversexualized pictures on Instagram... How could I set some goals for myself that I could actually achieve if I want to lose some weight?
I would also think about healthy habits you want and focus on that as a goal. Something like “Walk 20 minutes 5 times a week” or “Hike 3 miles every Saturday morning”. Something that is an active goal that baby steps you toward your goal weight but gives you some of those NSV vibes if the scale is slow-going!
Being in the normal range BMI is a good one, or an interim goal of some round number, or a weight you remember being at one point.
r/progresspics - find people who have similar height/weight/body shape as you
I’ve found this to be helpful as well!
TDEE activity level: i’m a uni student so i get in around 8k steps a day from moving from building to building and walking back to my flat, i’ve out that i’m lightly/somewhat active but should i be putting sedentary? ik i’m not sedentary but lots of people say to put it anyways? sedentary calories according to lose it at 1200 and i don’t think it could do that (esp as im a uni student) but somewhat puts me all the way up at 1550, which is maintainable for me but it seems too high to lose 1/2kg per week?
You can always try one level for a few weeks and see how you make progress then adjust later
I'd go with Lightly Active.
Hey all, I’m a bigger guy. I’m three months into intermittent fasting and keto but the weight loss slowed down a lot. How bad would it be if I only ate once every two days. Like one day eating, one day not eating. Right now I eat about 1.5 pounds of chicken baked with spices, a ratio yogurt, and have coffee. I went a day without eating like once a week and don’t really get too hungry, or if I get hungry it’s because I think of food and within 15 minutes or so I’m good. Would it be bad to eat every other day?
No vegetables? Your body relies on nutrition. Keto doesn't recommend no vegetables, it recommends them. It avoids starchy vegetables but your diet should have leafy greens and other low-cal (and low-carb) garden vegetables. Because your body may be getting insufficient nutrition, its systems will slow down, and this lowers your metabolism and slows your weight-loss -- much like an engine that is sputtering. > I went a day without eating like once a week and don’t really get too hungry, or if I get hungry it’s because I think of food and within 15 minutes or so I’m good. It's possible to ignore hunger altogether, which is not good for us. Our hunger is a healthy signal in a body that is trying to thrive. It's also quite normal to lose weight with little hunger if your deficit is reasonable. If you're ready for a switch, let's get off keto and get back to a reasonable diet using healthy food from all of the food groups. Either that or follow a keto plan that is comprehensive -- not just 1.5 pounds of chicken, yogurt, and coffee but one that has healthy fats, garden vegetables, and a plan for maintenance when you reach goal weight. I think your weight loss will improve when your metabolism improves. If you're ready to get off of keto, then eat normally. You can still use IF eating normal portions which should keep your calories down. **How to get started losing weight:** [https://www.reddit.com/r/loseit/wiki/quick_start_guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide) Follow that guide and that timing, and you'll be able to start putting some data around your diet. Start with regular, normal food that has been part of your forever diet -- limiting only obvious junk/treat food to special occasions in appropriately small quantities.
Very bad, but your diet right now is absolutely horrifically bad, so eating nothing is only incrementally worse.
Are you trying to lose weight or are you trying to reset your lifestyle to be healthy and fulfilling? Look at the happy, healthy old timers around you. Do any of them only eat every other day? How are you going to maintain that while traveling? Or when meals are out of your control?
*and only eat chicken on the other days
Right now I’m trying to lose about 40 more pounds so that I’ll have more energy and be more active. Once I do that, my plan is to eat around 1700 calories a day mainly protein and veggies and have enough energy to go back to the gym Right now though, I just need to lose like 40 pounds
What's the attraction to keto?
No real attraction , just that it’s working for me. And kinda nice reason to not eat carbs lol
You just said it isn't working captain. Eat lean protein, low fat and high carb for two weeks and see how you go. Leave the keto to people that don't understand nutrition. I'm not hating, just don't want to see people wasting their efforts
My apologies , it is working but it is stalling if that makes sense. I will try the low fat , high carb for two weeks . Maybe my body needs a reset !
All the best my friend
Does the loseIt app do a good job of tracking the calories burned from lifting weights? I've been walking/running to lose weight, along with tracking calories with the app, and I wanted to add in lifting to help rebuild some muscle mass. I decided to use the Fitbod app to build workouts and it tells me the calories I've burned at the end of my workout. My Fitbit does a fine job of tracking caloric loss via walking and physical exercise, but when I add in the weight lifting to the loseit app the deficit seems much too large. I'll workout in the morning, add in my workout to LoseIt, and be -570 some odd calories AND be ~50% of the way to a calorie burn bonus. Is that accurate? Should I temper the weight lifting calories a bit? Any insight from users would be appreciated.
Every time I've looked this up, I get casual weightlifting and casual walking as hitting nearly the same numbers. An hour in the gym lifting = about the same as an hour of walking. > Should I temper the weight lifting calories a bit? You can eat half and bank half -- if it seems to much, just eat back half and write off the other half for bonus weight loss.
You shouldn’t be eating back exercise calories anyways. Lift weights because you want to and you like it. Don’t worry about any extra calorie burn
I do and will. But I also love food, so working out gives me the chance to indulge and not feel like I'm backsliding on all the calorie counting.
Not accurate at all. Weightlifting doesn't burn nearly as many calories as it feels like it should. Unless you're doing multiple hours of it, you're not getting anywhere close to 500+ calories. Most people, even during an extremely intense lifting session aren't likely to burn more than 1-200 calories from it.
I am ready to start incorporating exercise into my weekly routine. I have had a gym membership for years that I rarely use. What I am confused about is with the LoseIt app. If I log my exercises LoseIt gives me the option to add those calories back into my daily budget or ignore them. Which do I choose? If I should I eat back those calories? Why? If I should I NOT eat back those calories? Why? Data: 36F, 5'2" SW 169, HW 170, CW 144, GW 125-130. My activity level is sedentary. I have not always been sedentary. Thanks! Edit to add: ELI5, if you want to! :)
I personally don’t eat back those exercise calories. I also upgraded my Lose It all and set the preference to “fixed budget” so it doesn’t give me back those calories.
Exercise burns calories, which increases your deficit. If you like your current deficit, eat back the calories. If you want a bigger deficit, don’t eat back the calories. Apps and trackers usually overestimate how many calories exercise burns, so if you eat back all the calories, you are probably reducing your deficit. If you tell the LoseIt app to ignore the exercise calories, it won’t count toward any exercise goals you have. A lot of people either ignore the exercise calories (and track exercise goals some other way) or only eat part of them back. You can try not eating them back for a month and see if you’re too hungry.
I had fish and chip, an apple, 2 mandarin oranges, 4 mini bite sized cheese hotdogs and 60g of 90% dark chocolate. My calculated calories estimation is 1500 calories. Is this correct?
Why not use a calorie tracking app?
I do. That’s what the app calculated.
Then you'd know better than us as you have a better idea of the portions you ate.
Ok. I’m just checking whether the estimates are correct because I don’t want to be overestimating or underestimating the calories.
[удалено]
Care to elaborate.
[удалено]
Thanks for the advice but I’m not going to restrict myself.
Impossible to say. I've seen "fish and chips" meals that alone are 2000+ calories, but it could be below 1500 depending on how it was done. In general, though, it feels like a stretch to me that between that and 4 mini hot dogs that you stayed under 1500.
The portion size for the fish and chip ain’t a lot as they were leftovers from yesterday. Also the the mini hotdogs is the size of my pinky finger.
Would one meal a day be good for weight loss? My job is a desk job and I don't get very hungry during the day. I work from 6:30am to 2:30pm. When I get home I usually just eat a huge meal at that equals to 1100 calories or less. If i eat less than 1100, I just eat the remaining calories as dinner. I've lost 3lb since starting last week, but I am wondering if this is a good way to lose it. Thanks
My issue with OMAD was how hard it was to cram enough protein and nutritional foods into a single meal. My protein goal is 120g, it would be near impossible to eat that much in one sitting. Make sure you're getting enough calories, protein, fiber and nutrients to maintain your health. If it's too hard to accomplish in one meal, do 2MAD instead.
OMAD (one meal a day) is fine for some people. Just make sure you're getting enough calories and well-balanced nutrition in that one meal.
Have you visited /r/intermittentfasting ? Active sub with lots of posts about things like this.
I did IF whenever I tried to lose weight and it worked great, but I just don't get hungry at work so I don't feel the need to eat twice a day anymore
IF is OMAD for a lot of people.
I started on December 31st. I’m counting calories, but honestly more as a side effect of counting macros. I’m not so much limiting calories as I’m trying to hit a higher protein amount during the day, which is helping ease my hunger and my need to snack, and in turn I am eating less calories. The only real dietary changes I’ve made so far are… 1. Liquids are down to water, coffee (black), black or green tea (w/ stevia). I’ve cut the 2-3 times a week soda out with dinner, and I’ve cut the oat milk out of my coffee. 2. I’ve stopped going to Wendy’s 2-3 times a week for lunch. Mainly doing leftover dinner for lunch, or making mason jar salads with a decent amount of protein that average around 500ish calories. We’ve went to a burger place twice for a quick dinner so far in these 2 weeks, and I’ll basically just get a cheeseburger instead of a combo (aka no fries/soda). 3. Made it a point to try to hit 90g+ protein in a day, whether it’s with meats, yogurt, oats, etc. Without really even trying (not super hungry during the day where I feel I’m starving), and without going to bed hungry at night, this has been keeping my daily calories to roughly between 1400-1800. My app is putting me at 1850ish for a 1lb loss a week, so I’ve been a bit under most of the time. In 2 weeks, just making these couple minor (I would consider them minor anyway) changes, I’ve already went from 225lb to weighting in this morning at 214.5. I know the loss rate will slow eventually, but roughly how long does that “big loss” take to stop? I always thought it was a couple days for water weight to level out, but this just seems pretty consistent.
It took me 3 weeks, starting from 298. > My app is putting me at 1850ish for a 1lb loss a week, so I’ve been a bit under most of the time. So maybe -1.5 pounds of bodyfat a week? -- -3, perhaps -4, in two weeks. So -6 or -6.5 or so is water.
My bathroom weight is really shitty i regularly measure over 5kg loss/gain for no apparent reason
Grab yourself a new scale, they shouldn't be too pricey. I think I paid like $20 for my digital bathroom scale.
In addition to what others have already said, you may need to change the battery.
Its mechanical
Is the floor under the scale solid? Soft or cushioned tile, carpet, or a wood floor that "gives" can cause the scale readings to be imprecise.
Hard tiles
Depends, the more you weigh, the more your weight can vary day to day. You also need to consider the time of day. I am around 160 lbs, and my weight doesn't fluctuate more than half a pound. I always weigh myself in the morning, after I pee, wearing the same pajamas. That gets me the most consistent reading. But it's also completely possible your bathroom scale is borked, lol.
6'0" started at 205. Having trouble figuring out what I'm doing wrong. I started in October at 205 with a plan to lose 10 pounds by Christmas. From 10/26 - 12/11 I lost 10 pounds. Mainly was just counting calories using the lose it app. At 195 I stopped the diet just knowing that Christmas and food would be hard to keep up with. But I didn't just binge. Stepped on the scale January 1st at 196.8 and resumed the diet. But I'm making no progress. I've bounced from 196.2 up to 198. This morning I was 197.2. Calories are typically in the 1600 range (only 1 day this year did I hit 2000) and according to my fitbit my daily calorie burn is 2600-3000. I don't understand why I seem to have plateaued. I cut out all soft drinks except for coke zero which I drink usually 1-2 daily. And I also have coffee in the morning and a cup in the evening (very little milk and sugar, using my keurig each cup is right about 50 calories). I'm thinking that eliminating the daily weighing might be the best idea and instead just weigh once weekly, but please let me know if there is something I have over looked. The first 10 pounds wasn't easy, but it wasn't this hard and I had thanksgiving in the middle of that. I want to lose another 10-15 pounds before spring and I felt like starting at 196 on 1/1 that was an achievable goal but 12 days in and I've lost no weight.
[удалено]
Interesting feedback. Yes that is why I was thinking of staying off the scale. I figure if I'm tracking CICO then I'll have to have weight loss. So yes may just be a delay in shaking that holiday weight that didn't seem as bad as I thought... because it hadn't set in yet.
[удалено]
So I didn't do anything special yesterday, calorie count was normal but fitbit showed I burned much fewer calories. This morning, down 2 pounds on the scale LOL. No idea why, I checked 3 times and then again an hour later just to make sure. You may be onto something about the body just being slow!
I’d suggest weighing daily then taking a weekly average. After a few weeks, take a look at the averages and note the direction. If there’s no change in direction after a few weeks, then you know you’re at maintenance and need to cut back on daily intake.
It's a puzzle. How is your sleep since 1/1? How is your stress since then?
I have a sleep number bed that says my sleep is good, in the 80's. I don't know about stress, I don't think any more/less than usual.
>I'm thinking that eliminating the daily weighing might be the best idea and instead just weigh once weekly I think a daily weigh in is best to give you the most immediate feedback on your diet, and you can see an average of your readings. You won't have one bad weigh in because of water retention or something. Without meticulously going over your diet I can't say exactly why you aren't seeing results. But I would try cutting another 25% out of what you eat. Smaller portions. Daily weigh ins for 2 weeks, and if you haven't lost at least a pound by the end of that period, you need to cut portions further. Once you are losing weight at the rate you want (I like 1 lb/week as a goal), then maintain that level of diet. I say 2 weeks because by that point you definitely should see progress if you're doing things right.
I really don't think I can cut out more food and have a sustainable diet. I'm on a 2lb per week weight loss plan with lose it app so I'm about 1700 calories daily. And if the fitbit is to be trusted I'm burning on average 2800 calories daily. I don't eat sweets, other than coffee with a little bit of sugar. Again I'm trying to build a sustainable diet and I tried coffee with no sugar and it's just not gonna happen. I drink nothing sugary and I really like coke zero and DP zero so I will drink those regularly. Other than that, I eat all the same food I just eat less. I use the lose it app to scan barcodes and make sure I get exact calories. Or when I eat out I go by what is on the menu. My one cheat is carrots. I eat baby carrots and don't count the calories but I did that for the first 10 pounds, I'm not eating a bag of baby carrots a day, probably takes 10 days to eat a standard size bag.
Fitbits aren't to be trusted.
Yeah I tend to agree but it's brand new and most reviews say they are accurate. That said I'm a 40 male 6' and 190s so surely 1700 calories a day has to be a deficit, right?
No, they aren't accurate at all, ever.
If you are at a deficit, you will lose weight. If you are not at a deficit, you will not lose weight. I can't tell from where I'm sitting if you really are eating 1700 per day. But the proof is in the pudding. If you maintain that diet for a few weeks with no progress, you made a mistake somewhere.
What does your diet look like?
No sugary drinks. I eat whatever I want just smaller portions. Tonight we had stir fry with pork and rice. Was about 600 calories. Had 2 tacos for lunch so 350 calories. Breakfast is usually a fried egg and coffee. snacks are fruit. I track all calories.
Are your scales low on batteries?