|
So there's been a lot of confusion on my part over the past few days. After discussing in a group on My Fitness Pal, which in turn got a little dramatic by other people, I have concluded that I may not be eating enough. I've been sitting at 149-150 for over 6 weeks. not gaining, but not losing either. I've been working out 3x a week for 1 hr and 2x a week for 30 mins. I have never worked out this much in my life. In the past, I've only worked out 2-3x a week at 30 mins max, so this is new lol. I try various workouts to keep it fun and interesting, and challenging on my body. I did Zumba yesterday! :-)
Anyway, I found out that I needed to figure out what my TDEE was (total daily energy expediture) and then subtract between 10-20% for weight loss. My TDEE is around 2245, therefore if I subtract 20%, that gives me a total of 1796 calories that I need to consume to lose about 1lb a week. No wonder FS had me up there in the 1700 range when I first started? And MFP only had me at 1400....starvation mode, right? hahahaha. Some said I was supposed to eat back those calories gained by excercise and some said not to or to only eat SOME of them back. But even so...it still wasn't enough. I like that FS has me already up in the 1700 (actually 1900 now) range and I eat that when I work out but don't eat the extra it adds on after exercise.
So now I know what I need to consume on the days I burn 300+ calories through exercise, and what I need to consume on days I don't work out as much and days I don't work out at all. 1400 is ok to eat on days I don't work out at all.
Here's to hoping this new formula works for me and I'm able to lose the weight in a healthy way.
Diet Calendar Entry for 15 May 2015:
|
1430 kcal
|
Fat: 61.61g | Prot: 76.40g | Carb: 156.74g.
Breakfast: Bananas, Blue Diamond Almond Breeze Vanilla Milk, 365 Organic Steel Cut Oats, Coffee (Brewed From Grounds), Sugar in the Raw Natural Cane Turbinado Sugar, International Delight French Vanilla Coffee Creamer. Lunch: Bell Plantation PB2 Powdered Peanut Butter, Frigo Natural String Cheese Part Skim, Fresh Express Chopped Romaine, Tuna in Water (Canned), Kraft Mayo with Olive Oil. Dinner: Baby Spinach, Tomato Sauce (Canned), Kraft 2% Milk Shredded Mozzarella Cheese, Rotini, Nature's Promise Organic Sweet Italian Chicken Sausage. Snacks/Other: Blue Diamond Toasted Coconut Almonds, Nutiva Organic Extra Virgin Coconut Oil, Air Popped Popcorn. more...
|
|
 Comments
How did you figure out your TDEE?
15 May 15 by member: lisamarieoxo
|
lisamareoxo, I used a few calculators. This is a good one http://scoobysworkshop.com/calorie-calculator/
And http://www.fitnessfrog.com/calculators/tdee-calculator.html
You take that number and subtract 10-20% (depending on how fast/much you want to lose...20% is about 1lb per week) And whatever number you get from that is what you need to consume each day. 2243 is my TDEE WITH working out (burning roughly 300 calories a day through exercise), so my daily calories should be at least 1700 if I work out. If I don't work out I need to eat less
15 May 15 by member: amyskids
|
I think that sounds great. It seems that if I keep mine around 2000 cals or a couple hundred less some days, that it about right for me. It is starting to come down again on the scale. I tried a metabolic reset a few weeks ago and now I am cutting the cals again slightly. I definitely think there is something to be said about eating ENOUGH.
15 May 15 by member: picksixmom
|
yes fabfivemom!!! In the discussion I had on my fitness pal, I said the same thing "you have to eat to burn fat, and that means eating ENOUGH. If you don't eat enough, your metabolism slows down and you end up losing muscle." And most were saying "that's a myth" that "your body always burns calories no matter what" and I "must be eating MORE than required" if I found myself on MFP. While part of that may be true, hence my 10lb gain, not eating ENOUGH is why those 10lbs weren't moving in over 6 weeks with all that exercise! I was working out far more than I used to but not eating enough to burn the fat. Some suggested I start weighing my food, which I did get a scale and will do so. But I still believe I wasn't eating enough.
15 May 15 by member: amyskids
|
Agreed. I have had a body scan done by a nutritionist who told me that if I were to sit around and do NOTHING all day, my body needed 1900 cals. I need at least that for my organs and everything to do their job. Note my ID. Five kids and full-time job does not equal sit around all day!! LOL!
15 May 15 by member: picksixmom
|
hahaha fabfivemom....I hear ya on that one. My resting calorie rate is about 1450, so that's what I need to eat to survive. Then add on being a stay at home mom of 3 and childcare provider of 2. Household duties, mom duties, daycare duties, schooling (I also homeschool my kids). We live in a 2 story home, so I'm climbing the stairs a few times a day. I'm lifting kids, getting down on the floor, getting back up, etc. Not a whole lot of "resting" going on without my exercise lol.
15 May 15 by member: amyskids
|
forgot....wifely duties ;-)
15 May 15 by member: amyskids
|
Sounds like you might need to work on one of my baby steps I am trying to get a grip on....SLEEP! Whew! What a day you must have!
15 May 15 by member: picksixmom
|
Sleep? What's that? hahahaha. I MIGHT get 5-6 hrs but they're interrupted. My brain often wakes me every 2 hrs or one of the kids wakes me (usually my 4.5 yr old...she often has bad dreams or pees in the bed.) And because I drink a lot of water, I have to pee at least 2x during the night. And naps just don't happen, not even on the weekend. How my husband can just lay flat in the middle of the floor with the kids running a muck and fall asleep is beyond me! He almost always falls asleep in the livingroom on Saturday or Sunday afternoons.
I know sleep can effect weight loss so I'd like to be able to get more sleep in. But it's hard. I might go to bed at 10 but I still wake up a lot and I'm up for the day between 6:30 and 7.
15 May 15 by member: amyskids
|
Amy - Best of luck with your experiment. If I were to make any changes I'd advise substituting a 1 hour nap for those 1 hour work out sessions :)
15 May 15 by member: BuffyBear
|
my workout sessions are during nap time. I cant nap during the day because I watch other people's kids lol
15 May 15 by member: amyskids
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
amyskids's weight history
|