PShearing - Member

PShearing

Joined December 2016

Posts

1519

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Weight History

Start Weight

194.9 lb

Lost so far: 6.8 lb

Current Weight

188.1 lb
Performance: gaining 7.7 lb a week

Goal Weight

154.3 lb

Still to go: 33.7 lb

For years when I was growing up I was 133lbs then one day I weighed myself and I was 172lbs so I started walking to work every day and after 12 months I was down to 158lbs. I changed jobs and countries and 10 years later I was 172lbs again. I had a serious medical procedure in 2013 and 6 months later I was 185lbs. Five months ago I weighed my self again and I was 198lbs. I was appalled! It was time to change my lifestyle I started fasting 2 days per week and I'm back down to 188lbs but despite some early losses my weight loss has stalled so I'm trying this to kick start my loss again.

PShearing's Weight History

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PShearing's Latest Posts

Learning to Lose via calorie counting
I'm no expert but here's what I believe and I'm happy to be corrected by those more knowledgeable than me.

Firstly, count everything, within reason. One pea won't have much impact on your weight but eat enough of them and they will.

Next, you have to work out how many calories will maintain your current weight. Not so easy. There are many inputs into the equation such as sex, age, height, weight, activity level, etc. and complicating factors such as hormones and medications so this will be your first challenge. You will probably only get there after some trial and error. Many web sites suggest 2000 calories per day for females and 2,500 calories per day for males but this doesn't take into account the factors I mentioned above. It's way too high for me but it's a place to start and you can always adjust you intake as you monitor your progress.

When you have worked this out, the calorie counting part is to eat less than this number, but again, not so simple. Many sites suggest a 500 calorie deficit but if you consistently eat at this level your metabolism will decrease and so will your weight loss as you don't need as much food to maintain your weight. Intermittent fasting can help here as it keeps your body guessing when the food will come so it can't settle on a new low metabolic rate.

Maintaining a calorie deficit can be hard so allow yourself to veer slightly provided you maintain the right path over time. This raises the question of frequency of weigh-ins. To me this is a personal choice and many web sites suggest weekly. My personal preference is daily because I can easily gain 3-4 lbs in a day and correcting a weeks worth of that would be too hard.

I'm having success counting calories so it works for me. I was 159 lbs, on my way to a goal weight of 140 lbs but stopped calorie counting for 18 months and then weighed in at 198 lbs! I'm currently 175 lbs and relatively happy with my efforts this year. If I'm consistent I'll be there in another year which is OK by me.

posted 03 Nov 2021, 02:47

What Metric Units Are Used?
When entering the weight of the food FatSecret will automatically convert between grams and ounces or millilitres and fl oz. but you have to choose the correct weight unit when entering the food item.
The statistics displayed to the right of each food item and summed toward the top are displayed in kcals.
When talking about the energy consumed the equivalent metric units for kcals are kJ (kilojoules). 1 kcal = 4.184 kJ.

posted 03 Nov 2021, 01:14

Sleeping/Resting Calories Displayed
You've got to be doing something 24 hours a day otherwise you're dead! Most people sleep for at least part of the day, hence the two items at the bottom of the exercise page, sleep and resting. You can delete the sleep but you have to be doing something and resting is the minimum (apart from sleep) calories burned. As you add activities at the top, the equivalent time is deducted from resting until it reaches 0 and then it's deducted from sleeping.

FatSecret estimates your calories burned according to the Metabolic Equivalent (MET) level of each activity or exercise you add in the Activity & Exercise section. 1 MET is the amount of energy your body uses when you are resting and is personalised to your current weight, not your starting weight. Therefore a 400lb person will use more energy than a 150 lb person while doing the same exercise.

It might not feel like it but depending on your weight you could be burning 1253 calories while resting just by the process of living. That is why you can't delete the resting activity at the bottom but if you are diligent with your entries in the Activity & Exercise section, the resting value will only reflect the time you haven't accounted for at the top.

You can change the default sleeping time by changing the time then using the Set Default Values link on the right hand side of the page but a new day will always start with 24 hours combined Sleeping/Resting minus whatever you have set as default in the Activity & Exercise section.

posted 03 Nov 2021, 00:53

Intermittent Fasting - IF
From my limited knowledge I think there's two things wrong. First, as soon as you have your morning OJ you've broken your fast so you aren't really intermittent fasting. Second, there's so much sugar in OJ that you might as well drink Coke.

posted 19 May 2019, 17:17

weigh ins
I agree with Cloudgazer. My weight is extremely variable often gaining 1.5 kg per day! 3 days of that and I'm up 10 lbs. I need to constantly stay on top of my consumption by monitoring it daily. If I did it once a week I'd put on 25 lbs before I knew it. The bottom line is that it works for me.

posted 01 May 2019, 18:21

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PShearing's Recent Food & Exercise

	1 mug Coffee with Milk
	1 serving Nudie Nothing But 21 Oranges (Juice with Pulp)
	1 serving Pauls Vanilla Custard
	Studying
	Desk Work
	Walking (slow) - 2/mph

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