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Need help with this healthy lifestyle vs. diet
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briankeating wrote: »I am not convinced, if I eat 2000-2100 a day for a week I lose 2-2.5 pounds. I know n=1 here but it works well for me. Now this is before I add in kcals for exercise.
I did 4 weeks at 2090 give or take and went from 255 to 245, maybe slightly too fast weight loss but I actually got stronger so I was happy enough. I am going to re jig the numbers and use the same method to get down to 235 in the next 5 weeks. I might be approaching actual lean then.
As I said, they're just formulae! What works for 1 person isn't going to be the same for the next & all that jazz! For me I know I maintain at 2500 - 2800 cals...I don't really count that often, (feck it I just eight 800g of chicken wings 1/2 a tub of coleslaw topped with Franks red hot sauce & a load of veggies
That happens more often then it should!Calories for today are overshot,life is good) Once I go significantly under 2500 (200-500 deficit) I lose weight & I'm only 155lb short arse!! 0 -
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colman1212 wrote: »I think you are doing too much thinking about this and not enough doing. This thread started on June 24th. How have you got on so far?
If you have a healthy diet (low carb) diet and train hard you will lose weight. Its that simple.
Being honest that diet isn't great.
Just focus on having protein in all your meals and keep the carbs to a min.
Breakfast: 2 Shredded Wheat biscuits (exchange for scrambled eggs or omelet +veg)
Lunch: Brown breand tuna sandwich (add in some greens)
Snack: 2 apples (change for nuts and fish)
Dinner: Readymade microwave dinner (not 'wholesome' - but it helps me keep my portions down). Just get some veggies and meat in here. Forget the microwave dinner. Its a bad habit. Or just cook a stir fry every second day and put the half in the fridge for the next day.
I tried a few things since the thread started that did not work. The "doing" has officially started on Wednesday
. This MyFitnessPal app is a great help. I'm going to weigh myself again next Wednesday, to see if i've lost 2 pounds (taking 1500 per day - giving a 7000 weekly deficit).
Its also opened my eyes about a few things. I entered a few examples of my old diet, and was shocked at the amount of calories I was taking from cereal and pasta. Pasta is crazy! Although my portion sizes were redicolous.
That original diet is out the window. Shrreded wheat is useless to me for the amount of calories (over 200 with milk) it gives.
I'll report back after the weigh-in Wednesday! 0 -
I tried a few things since the thread started that did not work. The "doing" has officially started on Wednesday. This MyFitnessPal app is a great help. I'm going to weigh myself again next Wednesday, to see if i've lost 2 pounds (taking 1500 per day - giving a 7000 weekly deficit).
Its also opened my eyes about a few things. I entered a few examples of my old diet, and was shocked at the amount of calories I was taking from cereal and pasta. Pasta is crazy! Although my portion sizes were redicolous.
That original diet is out the window. Shrreded wheat is useless to me for the amount of calories (over 200 with milk) it gives.
I'll report back after the weigh-in Wednesday!
Good luck dude! Let us know how you get on Wednesday.
How have your calories been so far? Are you finding it difficult?0 -
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MrStuffins wrote: »Dude, congratulations!!!
I'm no expert, but I don't think much of it should be "water weight" since you weighed yourself at the same time last week.
What I do know is, when people start on their weight-loss they lose more than they're supposed to in the first week or so. For example, my mate started last week too, yesterday he stepped on the scale and he'd lost 8 LBS!!!
Myself, I think I lost maybe 3lbs when I was aiming for 1! I went from 229lbs to 226lbs IIRC.
Losing over 4lbs is good going and a great start in my opinion. In the future it'll begin to level out. If your calorie count is accurate and you stay within the guidelines, you will lose your goal of 2lb in the week.
8Lbs??? :eek: Did he lose a limb or something??
Next wednesday will be interesting. Its really an eye opener to see how many calories I used to be eating. Unfortunatley I have a stag weekend the following week (21st/22nd) so I'm not sure how that will go calorie wise!
The triedness iand hunger is annoying. If the rate of loss is still high next week, I may increase my calorie intake a little - ie. experiment to see what is the max calories I can take and still maintain 2lbs/week loss.0 -
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8Lbs??? :eek: Did he lose a limb or something??
Next wednesday will be interesting. Its really an eye opener to see how many calories I used to be eating. Unfortunatley I have a stag weekend the following week (21st/22nd) so I'm not sure how that will go calorie wise!
The triedness iand hunger is annoying. If the rate of loss is still high next week, I may increase my calorie intake a little - ie. experiment to see what is the max calories I can take and still maintain 2lbs/week loss.
Lad, if you're tired and hungry then forget 2lbs and go for 1lb per week!
I mean, what's the point in tormenting yourself? If you wanna lose weight it's going to be a long term goal, a slow and steady process. And is being tired and hungry something you wanna get used to?
The more of a torment it is, the less likely you are to stick to it. My advise would be give yourself those extra calories every day by adjusting to 1lb per week!0 -
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Another update! Last Wednesday I weighed 223.25 lbs. The MFP app indcated that to lose 2lbs I should keep my daily calorie count at 1500.
Here is my daily calorie intake. Weekend was a disastor. Beer and chipper friday. Comfort food and junk at the cinema saturday.
WED 1629
THU 1455
FRI 2671
SAT 2870
SUN 2093
MON 1577
TUE 1587
Weekly Excercise: (Not taken into account above)
* Two 1-hour boxing training sessions (like circuit training)
* One 1-hour five a side soccer game.
* One spinning class.
And the result? Today on Wednesday 18/7 I now weigh 221.25 lbs! A loss of exactly 2 lbs I'm delighted. Considering how disasterous the weekend was, I was hoping for any sort of weight loss.
Its started me thinking maybe if I kept good during the week, I could have one day a week where I "indulge" in foods that are less than healthy - and still maintain weight loss.
Stag weekend this weekend! If I don't gain weight next week i'll be happy! 0 -
Another update! Last Wednesday I weighed 223.25 lbs. The MFP app indcated that to lose 2lbs I should keep my daily calorie count at 1500.
Here is my daily calorie intake. Weekend was a disastor. Beer and chipper friday. Comfort food and junk at the cinema saturday.
WED 1629
THU 1455
FRI 2671
SAT 2870
SUN 2093
MON 1577
TUE 1587
Weekly Excercise: (Not taken into account above)
* Two 1-hour boxing training sessions (like circuit training)
* One 1-hour five a side soccer game.
* One spinning class.
And the result? Today on Wednesday 18/7 I now weigh 221.25 lbs! A loss of exactly 2 lbs I'm delighted. Considering how disasterous the weekend was, I was hoping for any sort of weight loss.
Its started me thinking maybe if I kept good during the week, I could have one day a week where I "indulge" in foods that are less than healthy - and still maintain weight loss.
Stag weekend this weekend! If I don't gain weight next week i'll be happy!
Man, massive congratulations! 2 lbs is a lot! Imagine hitting that every week!
I, like you, have had disasterous days in the past (One day I went out on the beer for the entire day and ended up 1750 cals over my daily allowance) but was still able to maintain steady weight-loss somehow (maybe I upped my exercise that week I dunno).
Also, I give myself little reward days here and day too (after I hit my 1 stone gone I had a nice indulge day).
However, DON'T aim to give yourself an "indulge day"!!!!! it's a recipe for disaster!
By all means, take a day where you'll relax and eat what you want BUT whilst counting the calories! Don't go way over!
I think the fact that you went over on the weekend and was still able to maintain has given you a false sense that it's ok to go over here and there. I would imagine that the calories that you went over at the weekend were offset by the exercise you did during that week!
It's a good start. Kick on from here!0 -
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I'm shite at explaining this here so apologies in advance if I'm being long winded or confusing.
You went 7194 calories over your weekly goal. To lose 1lb a week, you should eat 3500 less calories a week. You say your goal was to lose 2lbs a week so you should be eating 7000 less calories per week. Your Basal Metabolic Rate (BMR, the calories required just for you to stay alive each day) is 2500 based on the deficit that MFP gave you. So, just to stay alive and stay at the same weight, you should be eating 17500 calories per week. This week, you ate 17694 calories. Which means you only actually ate 194 (17694-17500, duh) too many to stay the same weight. In all likelihood, you are holding a lot of water after the binge weekend and haven't gained back too much fat. Don't worry about it, keep the next 2 weeks strict and you'll be back making progress again 0 -
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I'm shite at explaining this here so apologies in advance if I'm being long winded or confusing.
You went 7194 calories over your weekly goal. To lose 1lb a week, you should eat 3500 less calories a week. You say your goal was to lose 2lbs a week so you should be eating 7000 less calories per week. Your Basal Metabolic Rate (BMR, the calories required just for you to stay alive each day) is 2500 based on the deficit that MFP gave you. So, just to stay alive and stay at the same weight, you should be eating 17500 calories per week. This week, you ate 17694 calories. Which means you only actually ate 194 (17694-17500, duh) too many to stay the same weight. In all likelihood, you are holding a lot of water after the binge weekend and haven't gained back too much fat. Don't worry about it, keep the next 2 weeks strict and you'll be back making progress againTiltedBrain wrote: »As has been tried to be said, don't let the gain put you down, your 1st week was majority water weight, once you start a diet or start exercising and reducing carbs, your glycogen levels will deplete fast, this is what happened over the 1st week, once these are depleted the fat will be burned more,
you probably took on alot of carbs for the increase which in turn replenished your glycogen levels, and for every glycogen cell in your body, they hold up to 3 - 4 times their weight in water.
reduce the carbs stay off the booze and you'll see a big change in the right way again next week.I did give a disclaimer at the top :P
Here's an article I posted in another thread just this morning that deals with the glycogen and water weight. Pretty interesting and handy for people to know: http://www.justinowings.com/understanding-bodyweight-and-glycogen-de/
Thanks guys for the replies. Makes sense and I don't feel too bad about it now! Will have a read of that other glycogen article later.0 -
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