Post by casarosada on Jul 29, 2014 14:20:08 GMT -5
I have the same issue. MFP gives me 1,310 calories a day and on days that I don't work out I always go waaay over. Even if I do work out, I usually go over by at least 100 calories. I stopped doing it for a few weeks but after weighing myself this morning and seeing I've gained weight I see I should really get back to watching what I eat. :-(
Post by thebuddhagouda on Jul 29, 2014 14:21:32 GMT -5
I don't think anyone can answer that because it's vastly dependent on your starting weight and your activity level and other individual factors.
I have mine set to maintain and and generally still hungry after I meet my calories, but my daily exercise calories tend to put me in an okay range. My issue is getting enough protein without adding more sugar or fat. It's hard.
Post by daisybuchannan on Jul 29, 2014 14:22:50 GMT -5
I can't tell you how many calories will be the sweet spot for you in terms of still losing but not starving, but I will say that every time I need to lose a few pounds and cut calories I'm hungrier than normal for the first few days. I think mentally I get used to calories that maybe I don't "need".
How much weight do you want to lose? It could be that 1-2 lbs a month is the right pace for you.
Anyway, I plugged in 2 lbs/wk and laughed since there was no freaking way I was going to make it on that low of a calorie level. Dialed it back to 1 lb/wk and that made it more tolerable to start. A couple months later, once I was in the swing of things and had gotten into the habit of tracking/weighing everything and was exercising daily, I moved it back up to 1.5/wk since I wasn't feeling deprived (thanks to my exercise cals). Since then I have fallen off the wagon but Aug 1, I am back on!
I had this same problem with MFP until I linked it to a FitBit. Now I find that as long as I walk at least 4,000 steps a day (which is everyday), I get more calories. My feeling is that MFP underestimates activity when assigning people to the 1200 calorie group.
The other option is to try SparkPeople. It gives you a range for calories and I think it's a lot more accurate.
Post by thebuddhagouda on Jul 29, 2014 14:30:50 GMT -5
My breakfast is pretty much always a protein bar and a glass of milk or a bowl of oatmeal with blueberries and peaches and 1 tsp brown sugar. I'm a creature of habit. Both are close to 300 calories with the milk though. Then, I eat a mid morning snack before lunch. It works better for me to eat small things every couple of hours.
I feel that working out is the only way I don't feel like I'm going to die of hunger using MFP (because obviously I eat back all those calories that working out burned) Somebody posted a good article recently about calculating your calorie needs differently, wambam maybe?
Unless you want to lose a LOT of weight (like 50+) you should never set MFP to 2 lb a week. I had to lose 20-25 and I set it for 1/2 lb a week and it's worked well as I'm eating the way I will for life. I typically try to hit my protein and not worry about going over my fat (fat is not your enemy). I am currently eating around 1880 calories per week while lifting 3x a week & keeping reasonably active regularly (I walk a lot and do a lot around the house).
I use the Scooby calculator to figure out my calorie need & eat at TDEE - 15% at the most (right now I'm eating at 10% deficit). And it's rare to be sedentary as most of us either have children or do things during out days.
Post by happyholiday on Jul 29, 2014 14:38:03 GMT -5
Don't eat just 1200 cal a day, that's way too low unless you're Lil Kim's height. Google Harris-Benedict calculator. It will calculate your resting metabolic rate and how many calories you need to maintain your weight (approximately, anyway). Then eat no more than 300-500 below that or, if working out, eat at that level. The goal is to eat as close to your maintenance level as possible while still losing weight.
Post by mrsukyankee on Jul 29, 2014 14:41:08 GMT -5
And don't eat below your BMR as that's the amount of calories you need to survive if you are in a coma! What you need to figure is your TDEE (what you'd eat at maintenance).
And yes, losing 1/2 lb a week (or 2 lb a month) is something that is worth doing. I've lost 18 lbs and I am maintaining it while eating & drinking. Much better than losing weight quickly and then gaining it back!
Post by BeagleMama on Jul 29, 2014 14:48:08 GMT -5
I track on MFP and just completed The Sugar Detox. Now I do a modified 4th week plan and am usually right around my calorie goal. Because I'm eating good, whole foods I'm not nearly as hungry. Might be worth checking out!
I had a lot of success with MFP. The key for me was to link it to my fitbit and eat back all of my exercise calories. So while I might start the day with 1200 calories, once all my exercise calories (even just walking around) got added in I was eating 1600 - 1700 calories a day. I lost almost a 1 lb per week with that formula.
How much protein/fiber are you getting at breakfast in the morning? That would probably help you feel full longer, and keep a small snack at your desk to tide you over until lunch. This has been covered, but 1200 cal is way too low, you basically put your body into survival mode.
Post by amberlyrose on Jul 29, 2014 16:27:02 GMT -5
Truthfully, when I was doing MFP, I was super psycho about calories in and out, ate every little calorie I was allowed but tried to never go over. I lost 1-2lb a week, maybe. I was always depressed. Did Whole 30, never weighed or counted calories, and lost 11 lbs in a month and have kept about 9 of it off consistently for 3 months. I feel way better and know how to portion control my plate. I still drank 1-2 beers on the weekend, though.
Every person is different, though. Unfortunately, it is all trial and error. It sucks
Have you had a body composition test done? That will give you your BMR, muscle pounds, fat pounds (so that you can make sure you are just losing fat pounds, not muscle pounds!), etc. I found it very, very helpful.
Is there a reason why 2 lbs a month is not enough? After I started my medical diet in June, I lost weight very rapidly. In all, about 12 lbs in 28 days. I was miserable. Weight loss that rapid feels truly horrendous. I was so sick. I am much more comfortable now at about .8lbs a week, which is only about 3lbs a month. Make sure to listen to your body if you start to feel bad!
Post by thecatinthehat on Jul 29, 2014 16:33:16 GMT -5
I did MFP to lose 0.5lbs/week. LOL! I havent worked-out nor dieted for years (well I tried a few times and failed) so I wanted to take it slow. Between exercise and calorie tracking I actually ended up losing 1lb/week even though on most days I go 100-300 calories over.
And then I stopped because I though I can count in my head. LOL! I have been stuck at my weight for 3 weeks now so I just started tracking again today!
Post by lexxasaurus on Jul 29, 2014 16:52:09 GMT -5
Agree that you need to know your BMR and TDEE and then find ypur sweet spot. Also try adding in a bit of strength training if you can. Get enough protein and lift heavy, as gaining muscle will help your metabolism.