New and Need Help

Stacy

Stacy

New member
Hi everyone! I just joined today and am quite confused and could use some help. I'm seriously dieting for the first time in my life and have lost 22 lbs in the past 7 weeks. But here is where I'm confused - My target daily calorie intake. Three different websites (according to my weight, height, age, and activity levels) say that in order for me to lose about 2 pounds a week I need to be taking in about 2,400 calories a day. Three different sites have said right around the same amount but I know from the past 7 weeks of dieting that if I take in more than 1,600 a day then I end up with no weight loss or even a gain. And sometimes I even gain weight on that amount of calories as well.

I need to lose 245 pounds total and I can't afford the set back of working hard for a week to lose 2 pounds just to have a pound and a half of that come back over night. One day I can work out for an hour and a half and eat only 1,400 calories and end up gaining a pound, several days later I can eat nearly 2,000 calories and end up with a weight LOSS (and that's with the same amount of exercise). Then other days I seem to do well with around 1,500 to 1,600 calories. I'm really not understanding this. Everyone says "calories in, calories out" but it really doesn't seem to be that simple.

I weigh 363 pounds (that's after the 22 pound loss) and really need to figure out how many calories I need to eat. I don't want to restrict too much right now because I know my body will get used to it and I don't want to end up having to live on less than 1,000 calories a day by the time I get down to my goal weight.

Any advice? I really can't figure this out. :smash:
 
First I'm not an expert and somebody might come along and say that I'm talking rubbish :) but it seems to be working perfectly for you what you are doing now. As long as you are getting most of your calories from good fresh food then I would carry on the way you are. Weight always seems to fluctuate. I have had really bad losses the last couple of weeks by doing exactly the same as I normally do but the week before that had a great loss. Don't stress about day to day losses as so many things factor into how much you weigh on any given day.
Good luck you are doing great.
 
eyckmans said:
As long as you are getting most of your calories from good fresh food then I would carry on the way you are. Weight always seems to fluctuate...
Good luck you are doing great.
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Yeah, I've added MUCH more fruits and veggies to my diet. More than half of my daily calories comes from fruit and vegetables. I just wish I knew how much I should be eating. Those websites that calculate daily calories seem to be WAY off, they recommend I eat about 800 more calories a day then what I've been eating. I just don't know if my daily calories is the right amount as my weight loss seems to fluctuate wildly.

Thanks for the advice though. I guess I'll just keep doing what I'm doing for now and hope the weight starts to come off on a regular basis.
 
other ways to measure success

Stacy,

Can you look at other ways to measure the success you're having? I've found in the past that focusing on other ways of feeling successful besides the number on the scale makes the journey much easier.

Things like wearing something you haven't worn in a while, or making note of feeling more energy, or the fact that you're feeling stronger when you go for a walk. (Those aren't suggestions, only possibilities.)

Hope that helps.

Kat
 
there are certain things that will make your weight spike. like stuff high in sodium. it will make you retain water. water retention will fluctuate your weight thats why many say you should only weigh yourself weekly.
 
I think what is boils down to here is that you have unreasonable expectations.

in order for me to lose about 2 pounds a week I need to be taking in about 2,400 calories a day. Three different sites have said right around the same amount but I know from the past 7 weeks of dieting that if I take in more than 1,600 a day then I end up with no weight loss or even a gain. And sometimes I even gain weight on that amount of calories as well.
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It is impossible for you to gain weight on 1600 calories a day. I guarantee it.

Everyone says "calories in, calories out" but it really doesn't seem to be that simple.
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It really is that simple, with a few things to consider.

1 - your body is not a machine. It doesn't work like math. Your natural body weight will vary from hour to hour and day to day. It's not the daily or hourly changes that you need to worry about ... it's the trend over time. You've lost 22 lbs ... so what you're doing is obviously working.

2 - While it is calories in vs. calories out, what you eat is important. If you eat too much sodium, your body will retain water and that adds to the scale weight. It's not fat ... it's just water. But it does make a difference on the scale.

3 - Working out can cause your body to retain fluid temporarily - especially if it's a particularly hard or vigorous workout. Again, it's not fat.

4 - Make sure you're drinking lots of water. It helps flush out the fat that is burned and it helps you not retain more water.

I weigh 363 pounds (that's after the 22 pound loss) and really need to figure out how many calories I need to eat.
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Start at 2500-2800 calories a day of HEALTHY food (lots of veggies, lean protein, whole grains and complex carbs, and healthy fats). Keep exercising the way you are.

Don't weigh yourself all the time. Pick ONE TIME (best time, IMO, is in the morning before you eat or drink or do anything else) and ONE SCALE and weigh yourself. Then leave the scale alone for the rest of the day.

But this is your biggest issue I think:
I can't afford the set back of working hard for a week to lose 2 pounds just to have a pound and a half of that come back over night.
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You "can't afford"? That's a silly mindset. You have a lot of weight to lose and it's going to take TIME to do it right. Over the next many months, you're going to see fluctuations. You're going to see your weight jump up and down. As you change your workouts you're going to see fluid retention. You might eat too much salt one day and jump 5 lbs. You might get ready to start your period (I"m assuming you're a woman) and you could go up 8 lbs or more.

What you can't "afford" is to not be consistent and steady and healthy. Your body is not a machine. It can be influenced by lots of outside things ... as well as by inside things. Just breathe. You're at the very beginning of your journey and your body is going to change A LOT over the next couple of years - even after you lose all the weight you want to lose, your body will keep changing and adjusting and adapting to it's new size and shape. You can't get all freaked about it ... its' the way bodies work.
 
Well from this site and a nutrition class I learned about your basic metabolic rate. Not sure if thats what you're basing your calories on from these sites? But your BMR is when at rest, what your body needs just to function, breathe, and keep your vital organs going. If you eat too far under your BMR, you can be not eating enough it can work against you. Your body will think its starving and hold onto the weight. So by eating at your BMR without going too far under or over is how I've been able to successfully lose the most weight.

I may not be explaining it perfect but I know it works because I lost around 4 or 5 pounds a week and my BMR is 2300. So I try to not go under 1900 or over 2300, but obviously we're not perfect...it's just about keeping that range on average for me and I'm doing pretty well. If the sites you were using weren't about your BMR, then just google "bmr calculator" and plug in your weight, height and age it should come up for you.

The only other problem I can see is if you're doing alot of guessing on your calories as far as portions and not realizing it. I bought a food scale and I measure stuff when I can. There's a sight called Fitday that alot of us use, its free and very handy to just sit down, plug in your food and be done. It has calories for most basic stuff. And for stuff thats not in there you just find the calories online and then plug it in under "custom food".

I saw you already started a journal on here so no need to suggest that :) I got alot of help on here that way from people who have successfully conquered their weight loss battle.

Anyway hang in there :) Just do some reading of the stickies and find yourself some tools. Honestly once we get past some of the pre-conceived stuff we all have about weight loss, it's not as hard as it seems...nor half as complicated. It's just about being consistant.
 
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Thanks for the advice guys. The sodium might be what is making my weight fluctuate I guess.

I think maybe I might have a really slow metabolism. I know it's really rare, but it does happen with some people. Even 2,000 calories cause me to gain weight back.

Moderator - Although I do appreciate the advice and support being told I have a "silly mindset" isn't very productive. What I meant be "can't afford it", is that those huge weight gains overnight have a HUGE potential to derail me and cause me to give up. Something I'm desperately wanting to avoid. When you've worked hard and been great with everything from the calorie intake, to the types of food eaten, to the butt-kicking workouts all week and you wake up to find all that you've actually gained weight it can have the potential to be mentally devastating. That's what I meant by "can't afford". Thank you for taking the time to give advice though, I appreciate it.
 
The sodium might be what is making my weight fluctuate I guess.
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Do you track your food and know how much sodium you're taking in.

I think maybe I might have a really slow metabolism. I know it's really rare, but it does happen with some people. Even 2,000 calories cause me to gain weight back.
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Again, it sounds to me like you are not really paying attention to what you're eating - and your calorie counting might be suffering for that, especially if you're just estimating your calories. Studies have shown that most people underestimate the number of calories they eat by as much as 50%.

The fact that you have lost 22 lbs shows that you're most likely not suffering from medical problems. You just need to get a handle on what it is you're doing.

You really really really do need to start tracking your food - for at least a week - to see what your'e eating, how many calories you're getting (exactly by weight and measurement and not estimates) and what kind of nutrients you're getting.

Moderator
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I do have a name. :) It's actually part of my user ID.

Although I do appreciate the advice and support being told I have a "silly mindset" isn't very productive.
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I'm sorry you feel it's not productive. I'm trying to encourage you to look at the big picture here.

When you've worked hard and been great with everything from the calorie intake, to the types of food eaten, to the butt-kicking workouts all week and you wake up to find all that you've actually gained weight it can have the potential to be mentally devastating.
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And my point is that you can't let a fluctuation of a couple of pounds be "mentally devastating". Bodies are like that. Weight fluctuates. And if you're not 100% sure of your calories, your sodium intake, or a dozen other things then being "mentally devastated" is ... not just useless, but IMO, dangerous. Sure, we all get frustrated and annoyed and sometimes even upset or angry when the scale doesn't cooperate - but devastated is too much.

Even when you get to your goal weight, your weight is going to fluctuate. Are you going to be devastated every single time that happens?

When the scale begins to affect you mentally that much, there's a problem.

.
 
Kara, actually I pay very close attention to what I eat. I log everything I eat, and have been, for nearly two months - since starting my new lifestyle. When it comes to my food journal - If I bite it, I write it. I have a food scale and a calorie counter and log everything.

Me saying "moderator" was not a personal attack, please do not think that was my intention, I was only showing that I realize you are a moderator and not just an average user. I'm sorry if you felt offended by it. That was definitely not my intention. :)

I have stated that weight gains, after a week of hard work, has the potential to be "mentally devastating". I didn't say that it is mentally devastating. So far my weight gains haven't been that hard on me, I just keep doing what I am doing and push through it. But that's not to say that on a really bad day after a lot of hard work that it doesn't have the potential to be mentally damaging. That's just something I'm hoping to avoid, but knowing what I know about what is working for me so far and what isn't, I'm sure I'll continue to do fine, even with the little setbacks of unexpected weight gain.

Anyway, I feel as if we got off on the wrong foot and we might have had some miscommunication. I wanted you to know that I appreciate the advice and wish us both luck on our weight loss journeys. :)
 
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