| Forum | Topic | Date | Replies |
| Weight Loss | Working out for weight loss - question | Jan 27 2011 19:33 (UTC) |
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Hey jennpz89, How did you lose weight if you weren't exercising at all? Can you provide some details on your calorie intake and your weight, height so we can get a more concrete idea of you did it? Thanks
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| Weight Loss | Does this seem healthy | Jan 27 2011 16:28 (UTC) |
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Just a few points to help you Wolfman, You have to be specific to your own height, weight, age, most importantly your sex when trying to do a calorie count for your basal rate. Then you throw in NEAT plus exercise. Here is the equation. I would say calculate your BMR using a calculator. BMR + NEAT ( Non exercise activity ) + Exercise (planned) - Calories intake = Net Calorie Loss or Gain over a period of time. Then you adjust your eating and activity and exercise to get your deficit over time , if you desire to change them. I beleive most people generally eat what they burn and thus they tend to be at a certain weight range. This is called weight maint. For example, say you are a 5"10 25 yr old male who weights 180 lbs. Your bmr per calculation is 1900, lets say you have an office job ( sedentary) that probably gives you some calories too, say 400. I really don't know how to accurately measure this, but there are estimates that say if your sedentary then multiple your bmr by 1.2. and you don't workout. And you currently eat 2300 calories a day. 1900 + 300 + 0 - 2300= 0 No net change. That means that your weight will stay where you are. You are at maint. If you want to gain weight, then you simply increase your eating 1900 + 300 + 0 -3000 = - 800 ( gain) - Do this over a 5 day period and you gain 1 pound roughly. Obviously you look at this equation over a period of time, and not on a day to day basis which is prob a bit too obsessive, but this equation does hold true. If you want to change your weight up or down you have to maniupulate this equation in an appropriate way, either by increasing or decreasing exercise, NEAT, or increasing or decreasing eating. And to clear up any confusion, if you were overweight and lost a few pounds, and then you gained it back, clearly what happened is that that person increased their eating or decreased their daily exertion ( neat + exercise ) which caused the equation to lead to weight gain. Also of course your BMR increases and decreases a bit with weight change, but not an insane amount unless of course we are talking 40 + pound differences. There is nothing magical going on when somebody has lost weight and then regains it. The reason is quite prosaic.
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| Weight Loss | Calories in versus calories out | Jan 27 2011 04:26 (UTC) |
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smw, I am truly sorry my post led to this. I am just an enthusiatic fan of this site because it really helped me go from being overweight to a normal weight. and I just wanted to give back. I swear I was in no way ever intending to tell anybody to eat at a dangerous level.. I truly feel completely misunderstood.. if you could do me a favor and delete my posts in this thread, I would appreciate it. Thanks, |
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| Weight Loss | Calories in versus calories out | Jan 27 2011 03:13 (UTC) |
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| Weight Loss | Calories in versus calories out | Jan 27 2011 02:07 (UTC) |
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I agree a lot of the stuff on that show is crazy particulary the insane amounts of exercise ( upwards of 6 hours a day) combined with really strict diets. But I have to disagree with you about the BMR being a survival thing. If the OP is overweight according to her BMI, then there is nothing wrong with her having a goal to lose weight to get it to normal. Being overweight is a health risk, getting your weight to normal improves health. The easiest way to do it is to reduce your eating to get your body to burn the fat. Once you reach your healthy goal, then you go back to maint. calories. And as far as the Biggest loser guys, the problem they have is they are massively overeating again which is what got them obese in the first place. There is no way they are eating a normal amount, unless they have some rare genetic disorder..
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| Weight Loss | Calories in versus calories out | Jan 27 2011 01:44 (UTC) |
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| Weight Loss | Calories in versus calories out | Jan 27 2011 01:25 (UTC) |
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| Weight Loss | Calories in versus calories out | Jan 27 2011 01:10 (UTC) |
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 21:07 (UTC) |
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Yea Scs317, I learned a lot from these blogs, threads, and other online sources. It is always particularly fun to read about the success stories when you start out, because it helps keep your motivation high!
Linsdey, Could you keep us posted on your efforts in terms of weight, calories, and exercise? I'm interested to hear your thoughts and experiences as you set out on achieving your goal! |
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| Weight Loss | Calories in versus calories out | Jan 26 2011 20:20 (UTC) |
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| Calorie Count | Confused about calorie intake/activity level | Jan 26 2011 17:44 (UTC) |
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Your point " I'm noticing I'm more hungry as I keep working out more" is exactly why relying on exercise to lose weight is difficult. I would keep your activity level sedentary as you have it, and aim to eat below that consistently if your goal is weight loss, while regarding any extra exercise or workouts as a bonus, but don't try to calculate them into any equation for weight loss. If I take a look around my gym, I notice 90 percent of the people I see everyday look exactly the same as they did last year, yet they are there day in day out spending an hour on cardio, and yet have almost nothing to show for it. The 10 percent that lost fat did it mostly thru calorie reduction. Just a heads up! Lose weight with your diet, throw in exercise for muscle building, relaxtion, stress relief, improved sleeping, but don't count on it for fat loss. Just doesn't work that way in the real world. |
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 15:29 (UTC) |
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Lindsey, you are going to have your hands full right now getting your diet in check and losing weight, all the while working full time. I wouldn't worry too much about lifting weights right now if you don't have the time. You can lose all the weight you want thru diet alone. Throw in the exercise when your schedule allows. But right now your main focus should be on getting your diet in order to force fat loss. You want to keep this as simple as possible per the principle of ockham's razor!
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 04:30 (UTC) |
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Yes I know that she can eat more than you to lose weight, but she could also eat what you did and lose weight more quickly if so desired. I think we can all agree that dieting is not fun, it really sucks and in my experience I wanted to get it over with as quick as possible once I decided to do it. I was extremely aggressive about it, which I guess was my personal preference. I know you, amethystgirl, prefered a bit slower approach (3lbs per month), which worked for you. As long as you do it in the long run, that is fine. I just wanted to get it done and over with. I also had a lot more weight to lose than you(20 more lbs), so that kinda of factors in as well. If you have over 100 pounds to lose, I say try to blast that off as fast as you can. I can't imagine having a 3 year plan to do that. It just seems like an eternity. And as far as health is concerned, check out the Dr. Mark Haub story. Data suggests that weight loss, however accomplished dramatically improves health markers. http://www.cnn.com/2010/HEALTH/11/08/twinkie. diet.professor/index.html
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 03:02 (UTC) |
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Here is the link to the calculator I used http://www.bmi-calculator.net/bmr-calculator/
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 02:31 (UTC) |
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How about fasting for a day once a week? It would greatly bring your calories down more than exercise can! I agree with you, completely unscientific but it seems once you get your body fat down to a normal -low level, it seems your body fights the urge to diet more strongly than when you really needed to lose fat. I'm sure a continued caloric deficit is still all it takes, but the mental part becomes harder. One thing in particular I noticed was getting many comments from family and friends that " you look too thin" Enough of those can surprisingly can throw you off your gameplan. |
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 02:08 (UTC) |
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Well, I see you are eating close to your BMR and then letting your daily life plus some workouts create the deficit for you. I imagine you couldn't eat too much over that. How long did it take you to lose the 30 pounds, was it the full two years 07/08 ? Congrats by the way on that weight loss, feels good doesn't it? |
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 01:51 (UTC) |
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Hi amethystgirl, I know about that. I believe that BMR * 1.2 is adjustment for sedentary lifestyle. The BMR is simply sitting around all day, and in other words it is the guaranteed calorie burn you will have. The point I was trying to make is that when you start to throw in the multiplications of that, you are seriously risking overestimating your calories that you can eat in order to get the necessary deficit. I understand that walking around and such helps, but those activity calories are wildly inaccurate so that in order to have a fail safe method just assume that BMR is all you get. I am going from personal experience on this. What have your experiences been? |
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 01:41 (UTC) |
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Hey Lindsey, how did you calculate your BMR to be 2450. I punched your numbers in and I get 2068. I would base your deficit on that number, not any activity. You are probably adding in activity factors and they are completely inaccurate. I would shoot for your goal of 1500 in order to guarantee success. |
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 01:24 (UTC) |
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Smw, I obviously don't know the specifics of your situation and how you approach weight loss so here is mine. I lost significant weight, 40 pounds in 4 months by eating 500 calories below BMR. If you have an office job, like lindseycouch does, the the BMR is pretty much what you burn. I calculated her BMR using the above stats and I get 2092. How did you get 3292K? Yes, I know that any activity or exercise will add to this, but like I noted in my post, this is very tricky. This has been proven by a lot of people. I honestly have not met one person who lost real weight simply by exercising without seriously controlling calories. I know it makes sense on paper but it just doesn't seem to happen in real life. Activity calculators on exercise equipment grossly overestimate calories burned. And to add to that most people find that exercise increases hunger and thus eating, and also makes them more tired thus conserving energy later on that they may have burned had the exercise not been done. I am an avid runner ( 35 + miles a week ) and I still had to eat below my BMR to effectively lose weight. I get what you say for muscle toning and simply looking better, I agree with that, but you still gotta trim the fat for that to shine! Your thoughts?
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| Weight Loss | A little unclear on how exercise effects calorie count | Jan 26 2011 00:42 (UTC) |
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My advice, based on personal experience, would be to only regard calories burned from exercise as a bonus, and do not factor them into any calorie equation for weight loss. The real work of any weight loss comes from eating less. A year ago TIME magazine ran a great article about this, and there are several reasons why relying on exercise won't make you lose that much weight. A few reasons are it makes you hungrier and prone to compensatory eating, it makes you more tired and thus likely to rest more later, thus eliminating some calories you would have burned anyway. That being said, this doesn't mean don't exercise, it imparts many benefits, but realistically weight loss isn't one of them. I would also say that your daily estimate of 1700 calories is probably too high for rapid fat loss.. aka 1-2 pounds per week. The bulletproof way to guarantee fat loss is to look up your BMR, and eat 500 calories below that. When I say BMR, do not add in any activity factors, simply get your BMR, that what your body uses to stay alive. The activity factors are grossly inaccurate and will only stall you. Good luck!
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