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Author Topic: best thing i've ever done to loose weight, I need to share it!  (Read 10533 times)  Share 

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ajc109

  • Guest
If you eat less than 1200-1500 cals a day (depending on your height etc) you're likely to lose more muscle than fat. Your body will store the fat and the weight coming off will be muscle, so you could end up what some people call "skinny fat", where you could weigh 9 stone but you won't look it. You'll lose weight but you won't lose many inches from your body.

I found it SO hard to eat over 800 cals a day but I found out that eating peanuts and peanut butter is really good for upping your cal intake without eating another meal when you're not hungry. Peanut butter and sliced apples was my favourite snack :D
 

zaralily

  • Guest
Peanut butter and sliced apples was my favourite snack :D

I'm wanting to try it with apples! :D I'm going to try it tomorrow :D
 

Mouse

  • Guest
I had to stop using this because it was too much of a trigger point, I just kept cutting the calories lower and lower.

I now use Weightwatchers instead, since it works in pretty much the same way, constantly tracking your food. You use points rather than calories, which I find less triggering somehow - and there's a minimum number of points you're allowed to use in a day, which stops me from going into starvation mode. Also you can eat as many fruits and veggies as you want and it doesn't count for any points, which is brilliant if you're in a situation like mine (on massively appetite enhancing meds so constantly really hungry, so being able to snack on vegetables keeps me going through the day) I'd really recommend it. :)
 

ModifiedMomma

  • Guest
This is an excellent calculator for determining you BMR (basal metabolic rate - the rate that just your body systems use to stay alive and functioning) as well as your TDEE (total daily energy expenditure).  You can add in your activity and it quickly tells you what your intake should be based on your age, gender, current weight and height.

http://www.health-calc.com/diet/energy-expenditure-advanced

In order to safely lose weight without going into starvation mode, you should calculate your TDEE based on your goal as well as your current weight.  If the difference is greater than 1000 calories, then you should go with your current weight and then reduce your daily intake by 500 calories.  As you lose weight, then you can recalculate and move your caloric intake down slowly.  You should NEVER eat below your BMR.  Ever.

If you put your body into starvation mode, your endocrine system starts to send out disruptors signaling all of your body systems that there is a famine.  Your body starts producing massive levels of cortisol which is converted into energy your body needs to survive.  Cortisol also is a fat-storing signal.  Most of what you eat when you're in starvation mode gets converted and stored as fat - even with strict restriction of caloric intake.  Eventually, your metabolism slows so that you aren't burning more calories than you're taking in becase the body perceives any deficit of 1000 calories or more lower than your TDEE to be extreme famine, and if your metabolism didn't slow, you might starve).

Once your metabolism slows, your endocrine system and your hormones become disrupted which will in turn start manifesting as other symptoms (hair loss, loss of menstrual cycle in women, brittle nails, dry/rash prone skin).

I use MFP to track my intake as well, and I love it.  Just be sure your weight loss goals are safe and sustainable for your body to remain healthy.



ETA: The health calc TDEE numbers do not always jive with MFP's weight loss goal calculator.  If this is concerning, you can manually adjust your daily calorie goal.  I've done it.  I can help with instructions if anyone needs them (iPad App).  The health calc give more reasonable numbers, IMHO... and I promise you won't blimp out eating that much.  Your body doesn't want to starve.

For more info on this subject, you can check Matt Stone's Diet Recovery 2 on Amazon for Kindle here.
 

TillyBean

  • Guest
Just joined - hope it helps! I'm http://www.myfitnesspal.com/lesleyoung6  ;)
 

zaralily

  • Guest
I need to start using MFP, I stopped round bout my birthday time.
Only issue now is that I'm at my boyfriends 5-6 days out of 7 a week and it's all healthy food but slathered in oil ): I feel like I'm going to insult them if I ask to eat separate food to them because they have welcomed me into their family and their family meal is superrrrr important D:.
Plus they have a starter and main meal every single day -.o and sometimes cheese for dessert! (had cherries the other day mind) and then plus the alcohol!
But I've been limiting that to two-ish glasses of wine but that's a night :/ I rarely get away with one glass! They think there's something wrong is I say no D:
 

Littlepink

  • Guest
I use an app called value diary, its basically weight watchers without having to pay for meetings, i've lost nearly 3 stone so far
 

zaralily

  • Guest
Well done, that's amazing!
 

ainsleymac

  • Guest
I've lost 17lbs so far and i have 12 to go to target. Hoping to get there in 7 weeks so i think i need an extra boost.

Anyone tried Metafit?
 

Debbielou

  • Guest
This is an excellent calculator for determining you BMR (basal metabolic rate - the rate that just your body systems use to stay alive and functioning) as well as your TDEE (total daily energy expenditure).  You can add in your activity and it quickly tells you what your intake should be based on your age, gender, current weight and height.

http://www.health-calc.com/diet/energy-expenditure-advanced

In order to safely lose weight without going into starvation mode, you should calculate your TDEE based on your goal as well as your current weight.  If the difference is greater than 1000 calories, then you should go with your current weight and then reduce your daily intake by 500 calories.  As you lose weight, then you can recalculate and move your caloric intake down slowly.  You should NEVER eat below your BMR.  Ever.

If you put your body into starvation mode, your endocrine system starts to send out disruptors signaling all of your body systems that there is a famine.  Your body starts producing massive levels of cortisol which is converted into energy your body needs to survive.  Cortisol also is a fat-storing signal.  Most of what you eat when you're in starvation mode gets converted and stored as fat - even with strict restriction of caloric intake.  Eventually, your metabolism slows so that you aren't burning more calories than you're taking in becase the body perceives any deficit of 1000 calories or more lower than your TDEE to be extreme famine, and if your metabolism didn't slow, you might starve).

Once your metabolism slows, your endocrine system and your hormones become disrupted which will in turn start manifesting as other symptoms (hair loss, loss of menstrual cycle in women, brittle nails, dry/rash prone skin).

I use MFP to track my intake as well, and I love it.  Just be sure your weight loss goals are safe and sustainable for your body to remain healthy.



ETA: The health calc TDEE numbers do not always jive with MFP's weight loss goal calculator.  If this is concerning, you can manually adjust your daily calorie goal.  I've done it.  I can help with instructions if anyone needs them (iPad App).  The health calc give more reasonable numbers, IMHO... and I promise you won't blimp out eating that much.  Your body doesn't want to starve.

For more info on this subject, you can check Matt Stone's Diet Recovery 2 on Amazon for Kindle here.


Wow,thanks for explaining it better :D


MFP tells me 1200 and usually I do 1000, I just find it hard to go over that....as I'm trying to cut out any snacking
Have to add though my weight loss has slowed down to 1lb a wk when it was 3lbs, so I'm going to check out that link,and try to up my cals

I've lost 20lbs so far although I have no clue where from as I don't look any smaller lol


ETA-my bmr is 1,766
so slightly confused how many cals should I be eating?
I'm thinking 1000 is not enough?
I'm wanting to do this right.
 

zaralily

  • Guest
Do you like peanut butter Debbielou? Just a tea/table spoon is good for a snack (with apples or whatever you want) and it has lots of good stuff in it as well :)
 

Debbielou

  • Guest
Do you like peanut butter Debbielou? Just a tea/table spoon is good for a snack (with apples or whatever you want) and it has lots of good stuff in it as well :)

I can't have peanuts due to crohns :(
 

zaralily

  • Guest
Aww shame, do you like cracker bread?
 

herpsrule

  • Guest
What do you guys do exercise wise?
Last night the treadmill I'm borrowing off mum tried to eat me, had a spasm and went troppo fast and even the safety tag thing didn't stop it! I had to unplug the bugger to get it to stop.
So now unless I brave it and try again to see if it's fixed it's spaz attack, all I'm left with is pushups situps and squats. Which work me, but do more toning than weight loss.

What do you guys do?

Natalie :3
 

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I have Jillian Michael's Yoga Meltdown (it's a Region 1 dvd, but you can find the first lesson on youtube).  I do that twice a week using most of the advanced moves and occasionally the beginner ones (I can't balance in Warrior 3 very well) and I have a stationary bike that I use twice a week.

There are plenty of innovative things to do, though!  You can go running through your neighbourhood or, if you want something a little more private and live in an area where it's possible, go cross country running.  You can use trees for pull ups, water bottles or furniture for weights, and have a look at Convict Training, as it's designed to be done in a small space with little to no equipment.

Another convict training link.
 

zaralily

  • Guest
I like going brisk walking with intermittent running/jogging. or Jillian Micheal's 30 Day Shed. It's a killer. I feel more worked out and sweaty when doing the 30DS. I find it easier to push myself rather than walking/jogging/running.
 

ainsleymac

  • Guest
I'm doing 2 x weight sessions, 1 ashtanga yoga class and 3 or 4 30 min spin sessions a week (I have one in the house)
I am also starting metafit tomorrow but i think ill just do one of these a week.

 

Debbielou

  • Guest
I do walking, squats, wall sits, sit ups...when I get the time lol


but I've said I'm going to get a wii,I loved doing the wii fit games last time I was on a diet, and loooove the boxing :)
 

Littlepink

  • Guest
I need to start running again, I was using the c25k app and just stick a load of music on my phone
 

zaralily

  • Guest
I'm doing 2 x weight sessions, 1 ashtanga yoga class and 3 or 4 30 min spin sessions a week (I have one in the house)
I am also starting metafit tomorrow but i think ill just do one of these a week.

What's spinning like? :)
 

pippachainsaw

  • Guest
painful! I could barely walk gor a eeek after :s
 

zaralily

  • Guest
Ooooh, is it fun though? ;D
 

Littlepink

  • Guest
well i started jillian michaels ripped in 30 yesterday and have done day 1 and 2 and also went out to do c25k today, i ache like mad now though :)
 

Debbielou

  • Guest
I bought myself a wii, and have been soing some boxing.......and today I ache sooooo much but hope it's working
 

Deloria87

  • Guest
If you eat less than 1200-1500 cals a day (depending on your height etc) you're likely to lose more muscle than fat. Your body will store the fat and the weight coming off will be muscle, so you could end up what some people call "skinny fat", where you could weigh 9 stone but you won't look it. You'll lose weight but you won't lose many inches from your body.

I found it SO hard to eat over 800 cals a day but I found out that eating peanuts and peanut butter is really good for upping your cal intake without eating another meal when you're not hungry. Peanut butter and sliced apples was my favourite snack :D

This is so very true. I used to be very slim (UK size 6) and then I ate a lot and stopped exercising through my final year at uni and went up to a UK 12 and even though I did a sports degree and really should know better I barely ate anything, and drank a lot of water, but still didn't do much exercise other than my job. I'm a 10/12 18 months later and would describe myself as skinny fat, I look a lot larger than what the scales tell me and I'm pretty soft! There's not a lot of muscle there so I've had a little marshmallow belly :P Please please please make sure you eat your RDA allowance of calories, there's a very good reason the intake is recommended! (Empty calories i.e alcohol/fizzy pop is not included in that :P )

The healthy way to lose weight is to BURN more than you EAT, that's why apps etc like MFP are so helpful as it shows you exactly what you've put in your mouth and how much you need to burn to lose the weight you'd like/need. If you're a jogger or cycler there are apps that show you your distance, time spent and calories burnt I think it's called 'strata' but I could be wrong.

Sorry that sounded so preachy I didn't mean to but so many people unhealthily lose weight and it can be dangerous and lead to things such as eating disorders.
 

 

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