Realized I am burning way more calories than I thought after calculating BMR and how many calories I burn walking myself.

So I’ve been using MFP to track what I eat and it uses my iPhone to track my steps and figure that into extra burned calories. Now I never ate the extra “earned” calories.

But I figured out that what it tells you your earned calories are based on steps is not accurate when I hiked over 12 miles on the weekend and it said I only burned like 300 extra calories.

I’m sure this is to promote more weight loss for the user but as someone who wants to know exactly what my caloric deficit is for the day, this doesn’t work and is actually discouraging. I’m not looking for an excuse to eat more because I’m quite satisfied at 1,200cal diet.

So now I only use MFP for tracking what I eat and calculated my BMR and daily calorie expenditure online and found out exactly how many calories I am REALLY burning when I walk.

I walk between 3-4 miles every single week day for school and work, which for my height/weight/walking speed is actually burning like 300-400 extra calories a day during my commute instead of the 60-90 MFP was giving me. Knowing this encouraged me WAY more to meet and exceed my daily step goals, instead of feeling like it made no meaningful difference.

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Just started my weight loss journey.

27M, Height 6'1, SW: 399.3, CW: 388.9, GW: 200

I started my weight loss journey last Friday, October 26. I came home from a trip with family friends and I saw my friend with his kids and something just clicked that I don't want to be overweight when I have a family. Next morning I woke up and started.

Starting at 400 pounds, my caloric needs were like 3700 a day to maintain that weight. I cut everything. Gave up soda and junk. I aim for 2000 calories a day now and I struggle to make that. I've been reaching 1500-2000 a day.

I started with oatmeal with walnuts, chia seeds and a teaspoon of pure maple syrup. Lunch is soup and salad. Dinner is quinoa, loads of veggies, and chicken. I have a mid afternoon snack of carrots.

My main question is: will there be any setbacks from dropping close 2000 calories a day compared to what I used to eat? I lost 11 pounds in week and I'm extremely excited about that. I have also walked 4km each morning.

Thanks

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I'm graphing my weight loss/fitness data. [Discussion/Feedback]

Hi y'all, I'm a biologist so I love data and analyzing it. So, when I started losing weight in 2015, I weighed myself everyday and put it into a excel document. I then plotted it on a graph and used a linear regression to predict my future weight loss which worked and was pretty accurate for all of 2015 until I "fell off the wagon." I've been lifting weights lately and I'm geared towards losing all of the weight I intended but now I bought a body analyzer scale to keep track of my progress. I know its not 100% accurate, but who has money to go to get a DEXA scan everyday. So now I have a data set for weight and roughly estimated Body fat %, Muscle Mass %, Water Weight % and Bone Mass. I input my weight and all those other things in and it gives me back my body composition in pounds, calculates a change from yesterday and tells me if I'm in the "good" in green or I need to work on it in red. It also graphs my data with a regression line to show a trend. Has anybody else done this during/with their weight loss and if so I'd love some pointers or feedback on how to improve my data collection and analysis.

Boring details:
My scale give me my weight and bone in lbs but everything else in percentages so I made it transform percentage that you input on the left and give you an output of lbs in the middle of the table. I then used that body fat and muscle and water weight in lbs to calculate the difference from the day before on the left of the table.

For the graph I just did my weight on the primary axis (right hand y-axis) and all the body composition data such as my body fat weight, muscle mass, water weight was on a secondary axis (left hand y-axis)

Misc: I formatted the table so that "good" things (fat loss and muscle gain) are in green, "bad" things (fat gain and muscle loss) are in red, no change is yellow and water weight is blue because it doesn't really matter to me. It took me a while to learn how to use offsets to make the graph automatically update with new data and how to hide values if no data present in the input.

TLDR:
Here's a pic of how my data looks like right now. Feedback is appreciated.
https://imgur.com/a/yuDj1vB (Click to zoom in because it looks bad if you don't)

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[21F] Beginner to weight loss journey! Tips and advice greatly needed!

I'm 21 and a pretty petit girl. At 5'2'' and 126.6 lbs (as of this morning), I'm dissatisfied with my weight and I've decided that I'm actually going to do something about it. Goal weight loss is 25lbs off. Some questions:

1. How do I know how many calories to eat everyday to lose weight? At my height, a pound a week of loss is probably a lot.
2. How do you find time to balance exercise in your schedule? I'm a second year medical student and incredibly busy/stressed, but how can I teach patients about a healthy lifestyle if I myself can't do it?
3. How do you battle cravings?
4. At what point did you notice you were thinner aka lose clothes?

General advice appreciated as well!

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How to best use my employer's wellness plan to buy fitness equipment while I work from home?

Hey guys, I am not even sure if this is the right sub to post. Apologies if it isnt.

I recently accepted a job that allows me to work from home for most of the time. I have been stable at my weight for the first month but I can see the upward trend in my weight. As part of the benefits, the employer provides funds ($350) to use for health and wellness - covers gym memberships, bike, gadgets like fitbit and anything related to fitness/losing weight - weight loss programs. I am lost as I am unable to make the best use of my benefits.

The nearest gym is useless and would be a waste of time and money to go there. I already have a fitbit , free weights and a bicycle that I use very well and do not need to be replaced anytime soon. I am not sure I want to purchase big equipment like a treadmill or a stationary bike as space is really an issue (had to use my guest room as my home office).

I would like to make the best of the benefits but I honestly cannot find a good option (s). My current weight is 250 lbs and I want to lose 20-30 lbs. I started at 265 lbs and been fluctuating between 245-250 for a while now. I am trying to control my diet but I know that the low physical activity has contributed to my recent weight gain as well.

Has anyone experienced something similar - working from home and trying to lose weight/trying to be healthy? I would like suggestions and advice on how to be healthy and how to make the best use of the benefits?

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Another mistake, another struggle , another wall to climb over and another cycle to break.

Hi everyone just a quick update.

I've really started getting into the gym, but today's just been a really rough day and I did something I shouldn't have.
I ended up stress eating which was super weird on my part because I didn't realize I did something like that. My parents have really stressed me about getting into university, getting into the whole application process and also, I've had to schedule meetings with my teachers to talk about predicted grades because I'm in the IB programme. Just too much stress lately and I've felt I couldn't handle it all and I subconsciously resorted to eating.

I read one of the replies from one of the users on here, I found it really interesting because she said that throughout her struggle since she's lost weight now, she realized something about eating. She realized that eating wasn't something to be used for times of great emotion, she said that food should be used as fuel to function properly throughout the day. I've always known about it, but I've never really known it. If you get what I'm saying? In other words, I would say I've been made aware of it. It's interesting.

My perceptions of food have changed, though I don't know whether it'll really stick. So far I'm 1kg down, still the same weight as a few days ago due to the stress eating, but that'll be no more. I'll get over that silly thing. Oh well! I can't let every struggle get to me, just gotta keep working hard!

I hope through everyone's weight loss journey that you all continue to keep fighting no matter how hard, you'll eventually get there. It just takes the strength of mind and an unbreakable will! Good luck!

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Permanent Weight Loss Vs. Friend Circles

Hello -

For those who have lost weight for an extended time/permanently, how have things changed for you socially? Did you end up having to find new friends who shared your new activity levels and/or nutrition goals...or at least ones who were respectful of your lifestyle change? Did you have to set boundaries with any friends you kept? What about office mates as well?

​

This is the second time I've lost a large amount of weight. I will have dropped about 50 pounds, and I am just 10 pounds left from my GW. It is a big change for me, because I'm petite. I will be "skinny," but within a healthy BMI for my height/weight.

The first time I lost weight like this, I was much younger (in my 20s—about 15 years ago), and I don't want to do this again. I plan to keep food journaling for at least a year after—if not forever. It's so easy now with smart phones! I like the way I feel now... My arthritis is so much better, my blood sugar has dropped a lot, my heartburn went away, and I sleep so much better. I love being active.

​

So I'm trying to strategize how to keep this off forever. I realized part of why I gained weight back back when I lost it the first time was because friends (especially office friends) did things that contributed to me feeling bad about the way I looked...like saying they were worried I was "too thin" or implying I had an eating disorder even though I was totally within a "healthy bmi" range. Regularly, they'd attempt to sabotage my efforts to eat healthy. Yes, there's such a social thing about sharing food, but they really went over the line.

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Luckily, I don't work in that office anymore. This time around, I've been *very* careful about not discussing my goals with anyone but my spouse. I recently left (but did not burn bridges with) with a friend group that was kind of toxic to begin with. Recently, I saw them at a party and realized that most of them are obese. Some friends I still have from the group (who talk about wanting to leave, but never do) start to lose weight, but then end up gaining it back as they get more enmeshed with the group.

​

Some of the friends I have left (ones from the group or other parts of life) are not very active people or have some emotional eating problems. I am sticking to my guns with them, but don't plan to drop them.
Still... I think I'd like to find some new friends who also want to make healthy lifestyle choices. I've been considering looking into hiking groups or other places that healthy (but easy-going) folks hang out at. It seems to be hard to find these days...especially in the mid-aged range.

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