Weight Loss

I've never actually done it, but the reason I ask is this- as long as I have a 500 cal deficit, does it really matter how much the intake is?

I thought it didn't within reason, but some days I eat over 2000 with my deficit at 500 and I always notice that my weight heads upwards vs if I exercise less and have a lower intake goal, like 1400.

I like doing that much exercise, but maybe I should cut it back so that I don't have so many calories to eat.

Opinions please! :)

You have a BMI of 19.2 which is at the low end of the healthy range. Do you really need to lose any more weight?

In any case CC should give you an idea of how many calories you should be having according to your height, age, weight and activity level etc. Is it saying you should have 4000 calories? Seems a bit on the high side based on the stats you provided. See www.phord.com/cc - This will give you breakdown of the calories you should be having. (At the highest activity level it still does not say you should eat 4000 - its closer to 2500!)

The amount of calories you need a day to maintain your current weight (for you based on a moderate activity level (exercise 2-4 times a week) that is 2000 calories approx) is what you then deduct the deficit. So if you wanted to lose 1lb a week you would have a deficit of 500 a day. This means you will be having around 1500 a day.

But I still don't see why you want to lose weight as you are already at the bottom end of your BMI.

I think this is what you are asking:

Hypothetically, if you eat 4000 calories in a day, even if your deficit is 500, the next day you will have about 4000 calories worth of food in your stomach, which of course will make you weigh more. Over time you will see weight loss from a consistent deficit, but that first day/week/whatever, sure, the scale will reflect the increased mass of food, regardless of calories.

The moral is, you can't judge yesterdays intake by today's weigh-in - a daily 500 cal deficit can take time to show up as a loss (each day is only a seventh of a pound, and few scales are precise to show that), whereas increase quantity of food in your belly, or retaining water from increase sodium show up immediately.

For myself, I'd rather work out more and get to eat a little more, and have to wait a week for the loss to show up, than stop exercising (which is good for general health plus just makes you feel good) and eat less (which makes me grouchy).

thanks guys

amethystgirl, that's exactly what I meant. Yesterday I ate 2450 calories having a 500 cal deficit. I did more exercise than I normally do and therefore had to eat more than I normally would.

I completely hear you on the weighing part. I'm leaving for Europe in less than 2 weeks though, so I think I may exercise a bit less so that I have less that I need to eat. I normally eat around 1500-1600 a day, but when I get back I may go back to lots of exercise and lots of eating. I'll be patient with the scales upon my return! :)

abunaimah, I follow the phord calculations, and that's what I base my deficit on. I have a burn rate of 1531 and based on that I can safely have a deficit of 602, which I've been doing (well. between 500-600). My example of a 4000 cal intake was exaggerated, as I said that I'd never done it before, but was wondering if the theory remains despite whatever the intake is.

My goal is to get back to the mid to high teens (115-118), which is at the lower end of a healthy BMI, but the recommended BMI of 22 would be 134pds, and would be chubby looking on me (unless it was muscle weight!)

Good answer amethystgirl.

Queenmedia we support your weight loss as long as your BMI remains in the healthy range. However, you mention on another thread you are already a size 0-2 so I am thinking you definitely don't need to lose more. Maybe continuing your workouts without the deficit will help you tone up and feel better about yourself all while stay ing within the healthy range.

nycgirl, I haven't been working out with weights, I do cardio- will only weight lifting help me to tone and lose inches? (my cardio is recumbent bike and my legs are nice and firm, but it doesn't do a thing for my stomach!)

I wouldn't mind not losing weight if I would start losing inches, but either I'm currently doing the wrong type of exercise or my body doesn't work that way?

Cardio is great for your heart, your stamina, and losing fat. Working with resistance bands, weights, and classic exercises like crunches and pushups will work your muscles, and help you tone up.

You probably don't need to lose weight. If you're not toned where you want to be, you probably only need to lose fat %, and increase lean muscle mass. That's a combination of cardio to help lose the fat, and weight work to build muscle up.

Original Post by nycgirl:

Good answer amethystgirl.

Queenmedia we support your weight loss as long as your BMI remains in the healthy range. However, you mention on another thread you are already a size 0-2 so I am thinking you definitely don't need to lose more. Maybe continuing your workouts without the deficit will help you tone up and feel better about yourself all while stay ing within the healthy range.

American sizes are sized with very small numbers. She's not a "size 0" as in a model or european size 0. She's completely normal & I think it's odd that anyone is concerned with her desire to lose some "vanity pounds/inches" that lie well within the healthy bmi range. You can't judge a persons' body by the bmi. She's obviously toned, she exercises like an athlete. There is nothing wrong with desiring a lower bmi.

Queenmedia: there is always poutine!

"Queenmedia: there is always poutine!"

Haha, thanks Carley! I couldn't agree more!!

"You probably don't need to lose weight. If you're not toned where you want to be, you probably only need to lose fat %, and increase lean muscle mass. That's a combination of cardio to help lose the fat, and weight work to build muscle up."

Nasuoni, to lose fat %, would I eat maintenance calories therefore no deficit? Basically add my burned calories to my burn rate and my intake would be the total? Last question- is cardio on the recumbent bike adequate, or should I be doing something different that uses more muscles, ie- running or real bicycling?

Thanks all

You'll have to play around with the numbers, but you could work on eating maintenance (or close to), and doing 2-3 days/week of weight training - check out http://stumptuous.com/cms/index.php for some good tips on weight training.

Cardio (biking or running) will not do much to increase muscle, but weight training will, and as a female, you don't have to worry about bulking up, unless you are one of the rare individuals who put on muscle at the drop of a hat. Weight training can cause a small jump in weight for the first week or so - something to do with the muscles retaining water? But if you keep at it, you'll stop seeing any jumps in weight the day after working out. Cardio is good to do on the days you aren't weight training.