UNIDENT has mentioned everything I've learned about BMR over the past several months. It's refreshing to see that here on SparkPeople. :)
I'm playing around with calories right now (nothing drastic) while I try to find my "sweet spot" to lose an average of .5 lb a week. I only want to lose 8-10 lbs but if my body decides it doesn't want to I'm going to accept it. In the meantime, I'm experimenting to see if I can find a range that does help me lose without starving myself or exercising excessively.
Fitness Minutes: (162,036)
10,867 8/12/13 11:29 A
8/12/13 10:14 A
Thanks again for your encouraging information. It is just so frustrating, but I refuse to give up. I still maintain my aerobics, running and weight training and my clothes are fitting much better. I guess I am doing something right. It would be much more encouraging if that darned scale would budge!!!!
A single week is not long enough to assess any results yet.
If you bumped your calories up to 1400 and are half as active as you claim, that is NOT a gain value. Gaining a pound in a week would mean you ate 3,500 calories more than you need, or 500/day more than you need. It's not logical that, given your activity, your body only needs 900 calories (1400-500).
What can happen is that if you've been undereating for a while, your body gets used to that. When you give it a healthful amount of food it interprets that as 'excess food' and stores it. Because under eating has put it into fat hording mode. But after a few weeks it realises this is normal eating and lets that go.
I would wait 8 weeks on any new intake and see how you go then.
8/11/13 8:27 P
OK so that didn't work...upped my caloric intake and gained a pound! So what now?
Depending on your age and height, AmandaS, you'll need to be eating around 1600-1700 calories to maintain that goal weight in your ticker. You'll need to learn how to eat more than 1200 as that's not something you can healthfully sustain in the long term, once weight loss has been successfully achieved.
Fitness Minutes: (6,091)
21 8/2/13 10:31 P
Im eating 1,200 sometimes a little more if hungry but that is plenty for me!! I seem to be losing weight fairly steadily though I go through the odd week when it plateaus. I dont feel hungry and dont think I could eat much more!!
8/2/13 10:30 P
Thanks so much for all the information... it makes a lot more sense than what I was doing, I did bump up my caloric intake today to 1400. So we will see come weigh in next week.
At 12 pounds to go to goal weight there's absolutely no way on earth that 1200 calories is enough for you. Especially if you work out! And yes, as stated, you should not aim for "1-2 pounds a week" with so little left to lose. That is not very realistic, sorry.
For you I calculate a BMR of 1422. Add a 20% daily activity rate and that's 1700. You should average up your weekly exercise calorie expenditure and add that, eg if you burn 1400 calories per week that's 200/day, so now 1900 calories.
With 12 pounds still to go, you could aim for half to maybe one pound a week. Half is much more realistic. Half would mean a calorie deficit of 250/day, so you would aim to eat around 1650 calories daily.
I consume approximately the rate of my BMR, sometimes above, and rely on daily exercise to create a caloric deficit. I get plenty of nutrients, have lots of energy, and lose weight rapidly. It's worth a shot, in my opinion.
If you're minimally active, eating at your BMR (the real one, not the one with the sedentary multiplier) will let you lose weight at a safe and steady pace. If you're very active, you should probably be eating well above your BMR.
Fitness Minutes: (14,921)
9,705 8/1/13 9:27 P
MRSKATEDUVALL, for someone close to 300 lbs, 2200 is still well within the weight loss range, especially for active people.
Why you gained weight last week could be based on dozens of factors. Weight loss is not a linear process. There will be weeks you lose, weeks you don't, even weeks you gain. All are normal. Your hormonal cycle, stress, sodium intake, activity level, even sleep patterns can all affect how you gain or lose.
Fitness Minutes: (41,738)
523 8/1/13 8:08 P
I'm going to have to disagree with UNIDENT on this one.
I think everybody should eat at their BMR *at the bare minimum* unless directed by a doctor... If you aren't losing weight as fast as you want to, then your goals aren't good goals for you.
BMR is basically how many calories it takes to run your body bare-minimum. Going below it increases the danger of the "starvation mode," ultimately *lowers* the BMR (more so than other weight loss)... and then your weight loss comes to that screeching halt (been there, done that).
My range changes depending on my fitness, and since I synced my fitbit to spark people, my range has been 2,200. I'm heavy ( 289lbs). I'm 5.8". I work out daily. I want to trust in Sparkpeople, and eat in my range so I can get a gold star on my summary calendar but I am worried that I eat to much. I gained weight last week.
8/1/13 10:47 A
Thanks for your information. So how many calories should i have? I work out five days a week, running and aerobics. I found a formula that says I should have 2100 calories a day, that seems like an awful lot. I have the Lose It app on my phone and it tells me to subtract my workout from my caloric intake, then calculated it at 1200 calories to lose 1 pound a week, at 1200 calories a day subtract 400 calories burned it brought me down to 800 calories a day, which I know is not enough. It doesnt tell you to add more calories a day to compensate for the exercise. Thank you for any help, I am at a standstill in my weight loss and it is very frustrating!
Fitness Minutes: (31,130)
7/31/13 10:11 P
MAMAS4, I'm not sure where you get that figure from, but when I checked your BMR with those stats, I got 1422. With only 12 lbs left to lose, you shouldn't plan on losing 1-2 lbs/week; it will be more like .25-.5 lbs. If you make sure you have your correct data in the system here, including your weekly calories burned from exercise, and set a reasonable goal date with that rate of weight loss, you should get a good calorie range for yourself.
7/31/13 7:21 P
I am 63 with goal weight of 160. Currently I am 172 lbs. At 67 inches my bmr is 734.62. Where do I go from here? I want to lose at least 1-2 pounds a week and am unsure of how many calories I need to get to my goal....
Fitness Minutes: (0)
3 3/9/13 11:01 P
I started at 227 and am currently 178 with around 45 lbs left to lose. Thank you for the advice!
BMR is part of the equation, but not the full thing.
Eating at BMR can be too little for some people, and too much for others.
You should update your goals at Spark. How much is left to lose? If you're getting close to goal now you can't keep eating 1200 calories. That's for seriously obese people creating a massive daily deficit.
You will probably need to eat closer to your maintaining range to drop the last few pounds. If you have 10-15 or less to go, set your goal for half a pound a week. If you have 20+ but less than around 40 to go, set it for 1 pound a week.
According to that, I should be eating 2000 calories, which at 62 years old, 5'3" & even exercising 5-7 days a week, there's no WAY I'd lose weight if I did that. Since my SP range is 1,220 - 1,570, I find if I'm hungrier, I make sure I'm eating closer to the higher end. Works every time for me.
3/9/13 10:32 P
Yes. Has truly worked out for me.
Fitness Minutes: (0)
3 3/9/13 10:30 P
I have lost around 50 lbs by eating 1200 calories a day and it has recently come to a screeching hault and I'm wondering if I should start eating my bmr calories instead. I have noticed that I have very little energy on 1200 and i am usually ravenous. I have heard stories about people who have upped their calories to their bmr and started losing weight again. Has that worked for any of ya'll? Should I try it?
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