*** Big Fat Weight Loss Thread ***
- Thread starter AndyCr15
- Start date
Yup and putting this weight on has completely buggered up my fitness! My belly is back bouncing like a blancmange on each stride.
Interestingly Noom only gives you back half of the calories burned through exercise. At first I was pretty upset about it, but it seems to be working. Just need to refocus and get another couple of kilos off.
I guess it depends what exercise you're doing? Most of mine is plunged into my weekends where I might cycle for maybe 5 hours. I don't think I could survive on base cals after that.
I think this is closer to what I do. I accept if I've burnt 2k cals in the morning, I am going to need to eat a bit more, but not 2k's worth!
That's not what I suggested, you can apply an activity modifier to your BMR calculated calories and then spread that out over the week. Say your BMR is 1500, your activity level takes that up to 2k, you can sit on 1750 for 5 days of the week, carb up before your ride day on 2500 and then have 2500 the day of/after your ride etc. Total calories over the week is fixed, you've distributed them to account for your activity, and you haven't fluctuated based on pretty loose calorie burn tracking devices.
Yeah, sure... but tbf that's not what you suggested above, thats all. You said pick 2k (or a number) and stick to that regardless of exercise. I'm set at 2.4k and still feel the need to go over on big days. I'm suggesting when you burn 2k to 3k in one morning, you need to up it a reasonable amount. I've done this and still successfully lost weight. For example on Saturday, I ate closing in on 4k cals, but I burnt, according to Strava... around 2.5k, which I'm comfortable with. If I was really pushing weight loss, I would have stayed closer to 3k cals consumed, but I would have definitely needed to up the amount a reasonable bit or I might have been feeling a little unwell tbh.
If I'm only burning 500 to 5k cals, I think I can get away with staying at target. When I have a long cycling weekend, I do a little like you say and increase my target a few days before and probably a few days after to recover.
I should have been a little clearer sure but i felt the base level of knowledge on how to set calorie requirements was sufficent to know that when i said pick a calorie amount, that a certain level of thought goes in to it.
Congrats to all those losing weight in this thread. Weighing in at 124kg this morning I think it's time for me to join in!
Put on a lot of weight in the last two years but I've just signed up to a gym and started to clean up my diet I'm aiming to get back to 100kg in 6 months.
Put on a lot of weight in the last two years but I've just signed up to a gym and started to clean up my diet I'm aiming to get back to 100kg in 6 months.
I thought that was specifically what we were discussing was all, so confused me. Someone said 'I use some of what I earn', you said 'you shouldn't do that' and now you're saying we should use common sense and you should sometimes.
We're both essentially agreeing to the same point though, you shouldn't for the smaller stuff, but sometimes you have to to enable the bigger stuff, but do it within reason. Just misunderstandings I guess
Set a fixed number, spread it out / use it how you want. The important bit is don't have a moving target and expect consistency.I thought that was specifically what we were discussing was all, so confused me. Someone said 'I use some of what I earn', you said 'you shouldn't do that' and now you're saying we should use common sense and you should sometimes.
We're both essentially agreeing to the same point though, you shouldn't for the smaller stuff, but sometimes you have to to enable the bigger stuff, but do it within reason. Just misunderstandings I guess
No we agree, i think your missing that ive said you should factor in activity as part of your calculation for calories required. Your example of a once a week 5 hour bike ride can be counted as your activity modifier. If your preference is to eat more before and after the ride, thats fine, as long as your weekly total isnt higher then 7x the calorie amount you calculated using your BMR and activity modifier.Oh okay, we don't essentially agree thenso we'll just agree to disagree
Me for example im now on 3.3k cals per day, so 23k per week, some days i will eat 4k cals some i will eat 3k etc, i just have the week long balance in mind.
I dont adjust based on daily activity though, even though i have some weeks where im more active and some where i am less active. This is where the issue lies, long term, sustainable consistency is much easier to sustain if you have a fixed target instead of a moving target on a daily basis.
Yeah, so I would go a different route (and do) as sometimes I'm lucky enough to get out during the week or alternatively I might be unlucky and can't exercise at the weekend. Last week I cycled on Tuesday too. That's not normal and wouldn't be covered in a standard weeks activity. Or... there are some weekends I might do 120 miles and some I might only do 80, which takes different fuelling. So, I would rather go with a base that covers smaller activities and then add in cals as necessary on days I exercise 'big'.
Consistency is great, but not always possible. (Sometimes in a good way) If I have a week off I'll need to eat a LOT more as I'll cycle almost every day.
For 99% of people your approach is nice and simple and the best way to go. I only brought it up as you were talking to @Martynt74 who sometimes goes running for like 3 days none stop and is probably in that 1% with me.
Consistency is great, but not always possible. (Sometimes in a good way) If I have a week off I'll need to eat a LOT more as I'll cycle almost every day.
For 99% of people your approach is nice and simple and the best way to go. I only brought it up as you were talking to @Martynt74 who sometimes goes running for like 3 days none stop
and is probably in that 1% with me.
Yeah, so I would go a different route (and do) as sometimes I'm lucky enough to get out during the week or alternatively I might be unlucky and can't exercise at the weekend. Last week I cycled on Tuesday too. That's not normal and wouldn't be covered in a standard weeks activity. Or... there are some weekends I might do 120 miles and some I might only do 80, which takes different fuelling. So, I would rather go with a base that covers smaller activities and then add in cals as necessary on days I exercise 'big'.
Consistency is great, but not always possible. (Sometimes in a good way) If I have a week off I'll need to eat a LOT more as I'll cycle almost every day.
For 99% of people your approach is nice and simple and the best way to go. I only brought it up as you were talking to @Martynt74 who sometimes goes running for like 3 days none stop
Haha not quite, although at the moment i'm not running at all (stupid foot), i think this is why i need to be a lot more mindful of calories to avoid weight gain. Thinking i can eat the same when doing a couple of 45 minute bike rides on Zwift a week as i do running 50 miles a week is very wishful thinking!
For me, i think setting 1800/day and then not eating calories probably works, that's 7*300 kcal over a week above the 1500/day setting to lose 2lbs a week, but allows for a more even distribution of calories throughout the week.
I miss doing excessive running and just eating constantly and still not eating enough!
1500 is low for a BMR for someone your proportions (ie height etc) mine is 1650. I would start at a stable 2k, then work down from there if/when needed.
That seems to think that I need 2400 kcal to maintain my weight if I were sedentary or 2800 kcal if lightly active. I’m trying to stick to around 2000 a day, although the pace of my weight loss (or lack of!) probably suggests that I’m not logging a few calories here and there. I just need to be patient, what I like about my current plan is that I can actually eat the things that I enjoy!
Assuming that has used the oxford formula, which doesnt factor in bodyfat, which can move the scale a fair bit. Sedentary as well doesn't mean doing absolutely nothing, there's an assumed level of base activity and from what i tracked to the nth degree is that sedentary seems to imply 5k steps per day!! All the forumla are at least 15+ years old when we were still giving out the 2.5k cals per day for everyone advice!