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About metabolism


Guest Melissa~

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Guest Melissa~

I have been using the myfitnesspal app to track every calorie and restrict my total calories for 23 days now, this has resulted in 16 lbs of weight loss. Even under the highest measure only five pounds of the would be water weight. So, 11 pounds over 23 days, that's a ~34,000 calorie deficit.

My record reveals: about a 1,700 average per day day, and the actual deficit of ~1475 reveals a dietary allowance of 3175 per day for maintenance. I can concur I was eating around 3,300 calories per day. I have some exercise going on.

It is my intent to have both fat and muscle loss during this process. That is obviously taking place for now. This is outside the recommended weigh loss paradigm, but then it's not calculated for people changing gender.

Regardless why are the maintenance calculators so far off? I've seen some spit out maintenance diet numbers as low as 2,150 calories because i have a desk job, that would still cause crashing weight loss. Just strange...

a graph of actual consumption:

calorie.JPG

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Guest MsPerseveres

Congrats on the weight loss! You're doing great :-)

I lost 65 lbs between Dec 2009 and Aug 2010, averaging 2 lbs/week. I had a relatively high weight loss at first as well, but be prepared for a plateau - there's a lot of garbage weight that your body gets rid of at first, not just water retention, but the easy stuff to lose. I plateaued after about 4-5 months at around 30 lbs lost, and had to do a variety of things, such as add exercise (it had been only diet to that point), go to six "meals" per day, and go with a zig-zag/every other day diet. Be careful as well not to go too low with your intake - it can be effective at first, but often your body identifies that you're in a food poor environment, and starts to store fat while decreasing your available energy, to avoid starvation.

I've found the BMR (basal metabolic rate) calculators to vary widely as well - some only factor in the "staying alive" calories required for someone of your weight that just lies in bed. Others add in the fact that you get out of bed and walk around all day, and also account for other work related activities (such as the garbage man that essentially does 8 hours/day of weights and walking). The best ones also account for the knock-on effect of your exercise, where you have an elevated heart rate even after you finish exercising, and you continue to burn at above your BMR for a while. Best thing is to do trial and error until you find one that accurately represents your metabolism :-).

FYI, my BMR with 6 days/week of relatively intense cardio (running ~90km/week) is approximately 2300 calories per day at 175 lbs.

Brenda

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