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BMR Woes... Do you eat above or below it?



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ARUN4ONE
Posts: 468
1/21/13 11:22 A

Wow, thanks so much for the educated and thoughtful responses! I appreciate each one :) I love the idea of sticking around the 1700-1900's for now then tweaking if necessary. The feedback has really helped me know that I am on the right track and can relax! Until we meet again on the boards. Thanks once again :) emoticon



DIETITIANBECKY
Posts: 26,374
1/20/13 6:51 P

While losing 19 pounds in the first month is a little too fast....I still suggest that you stick with what is working. 1700-1800 calories daily. I imagine that you will find that you are losing about 1-3 pounds weekly--and this is where you want to be. If you find that your weight loss stalls for several weeks in a row; then it may be time to adjust. For now, continue on.

SP dietitian becky



NIRERIN
Posts: 11,721
1/20/13 6:31 P

the more weight you have to lose, the more you can eat under your bmr. the less weight you have to lose, the worse the idea of eating under your bmr is.
two things happen when you have a lot of weight to lose. the first is that your body does spend more calories hauling around the excess you, which in turn drives your bmr up. the second is that most calculations involving daily activities tend to skew you a little higher than what you actually burn since more of your weight is dead weight rather than calorie burning muscle. and unique to spark is a cap on your loss per week to 2lbs [while at your weight you could lose up to around 2.5 til you hit the low 200s].
which basically means there is a lot of play involved, which happens when you're using averages.
so go by how you feel and your results. to start out, if 1700-1800 give or take a few hundred, is keeping you full and showing you results on the scale, then by all means stick to it. if you keep up that kind of rapid loss, you do need to eat more. if you immediately stall out, i wouldn't do an immediate swap as sometimes people just lose all they are going to lose for a few weeks in a go and then maintain for a bit until they do the big drop all at once. but if it keeps going long enough to become a plateau [six weeks] drop down a few hundred calories and see how that suits you.
as you lose, you'll likely have to eat fewer calories for a bit before you start getting close enough to maintenance that you bring your calories back up. so if you can eat at a higher range [likely somewhat near where you will maintain] that's fine to do that for as long as you can.



REYNINGSUNSHINE
SparkPoints: (20,346)
Fitness Minutes: (41,738)
Posts: 523
1/20/13 4:23 P

ARUN4ONE- When I was 135 lbs, I lost weight eating 1800 calories a day. Of course, I was a teenager and my BMR was higher because I was still developing- mostly just denser bones and more neurological development as I was done growing in all aspects a couple years before that. Right now, I'm 125, I just bumped calories up to 1400-1500, and I'm still losing weight more rapidly than I really ought to based on those BMR calculators.

My point is that every body is different. If you are rapidly losing weight at 1800, then bump up the calories and be grateful! Eating too little consistently can decrease your BMR more than predicted by BMR calculators (what I mean is, your BMR ends up lower than it otherwise would be for the same height/weight). Find a good weight loss rate for you, and eat for that, regardless of what online ESTIMATES say.



DRAGONCHILDE
SparkPoints: (56,154)
Fitness Minutes: (14,204)
Posts: 9,568
1/20/13 2:27 P

If you're over 200 lbs and have a range of 1200-1550, you've likely set a goal that's too aggressively short, or you aren't accounting for your activity properly.

Your BMR is how much you need to eat to maintain your current weight if you did nothing at all... not get out of bed, not walk to the store, no activity at all.

How you figure out this stuff is explained here: www.sparkpeople.com/resource/calorie_calcu
lation101.asp?


If you are losing weight in your range, eat there! Adjust your goal date out farther and I bet Sparkpeople will adjust your range, too. Also make sure you're accounting for it.

I eat around 1700-1900, and have since the first (actually, I was higher... 1800-2100) and yes, I've continued to lose.

Worry about it not working when it stops working. :) If it's working for you now, stop fretting, and go with it!

You will likely not stay in the same range throughout your journey; as you get smaller, your body's needs will decrease, and consequently, so will your BMR. But the more active ou are, the more you get to eat. :) Also start strength training. That will also boost your metabolism and help you burn more calories at rest.

Edited by: DRAGONCHILDE at: 1/20/2013 (14:29)


ARUN4ONE
Posts: 468
1/20/13 2:23 P

I am a little frustrated about something. Nearly every site I visit says something different about a person's BMR (Basal Metabolic Rate). Some say it is the least amount of food a person should eat, some say to eat less that it to lose! Sparkpeople has me at 1550 calories to lose 2 lbs. a week. I am hungry at 1550! I have been averaging around 1700-1800 for the last month and lost 19 pounds. Now I know I just started, and I also realize I shouldn't expect to loss 20 pounds a month going forward, but I guess my main question is this. Is there anyone around 250 lbs. (now or in the past) that ate around 1800-2000 calories a day and saw a continuous loss to their goal weight or at least for a time period? I feel comfortable with this range, but a little anxious I won't lose moving forward. I am going to try it for 15 days no matter what, yet I was curious if anyone could shed some light and/or share their personal story. Thank sooooo much!!!



 
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