Running with LoseIt - 7/15/2019 - Is running great for weight loss?

This is a weekly post for the runners of LoseIt. All levels are welcome. You can be someone who ran for the first time or an experienced ultramarathoner. Thinking about running and have questions, this is the thread for you, too.

This thread is mostly to post NSVs, recap your week of training, talk about future runs, and get/give advice.

In addition I tend to ramble on about some topic to get through the automod. This week, is running great for weight loss?

Is it great for weight loss?

https://www.self.com/story/myth-of-running-and-weight-loss

I ran into this article on the "myth" of running for weight loss. It does a good job of keeping running "great for you" while making a case for the downside in weight loss.

Here's my major gotchas with running for weight loss.

Running Impact limits Your Burn

The best exercise for weight loss is one you do regularly and enjoy. Running regularly is very possible. I've run 5-6 days a week for months on end.

But because of the impact and stress that running puts upon your body it is not recommended to launch into hours of running each week.

The suggested and prudent ramp up to running just 30 minutes 3 times a week is 8 weeks. To get to a 5+ day a week, 60 minute habit should take 6+ months at least. I recommend a year.

Why is this a downside? Most other exercise methods you can ramp up to 6 days/60 minutes in a fraction of time. And you can ramp up to walk, elliptical, bike exercise daily after 3-4 weeks without the slow adaptation needed to safely up your workouts.

Also non-impact workouts are way more forgiving in terms of long sessions. Want to do a 2-3 hour bike ride on the weekends with your 3-4 days a week 45 minutes rides as prep. Chance of injury or a long recovery is very low.

Run 2-3 hours on the same level of weekly running and recovery days are necessary, and injury a possibility.

Running Intensity is even Harder on You

With a non-impact workout, like the elliptical, someone with 6+ months of experience can do hard interval training 3-4 times a week racking up 90-120 minute workouts 5+ days a week. Those hard intervals are gold for weight loss unlocking lots of post exercise calorie burn. Running with intensity 1-2 times a week is suggested for regular runners. You could do intense but short sessions more often, though. It's just less training and less calories burned.

You can bike or do incline treadmill walking for hard intervals as well. Or rower, swimming, plenty of choices. Once you adjust and adapt to any of these cardio exercises, you can do 3x more time each week at a hard intensity compared to running.

Calories Burned Running can be easily matched

It doesn't take much to match running calories on the elliptical, rower, incline treadmill walking, or swimming. In fact, you can exceed the calories burn of running on a per minute basis easily with most of these. Cycling can be close, especially if you do interval work.

Incline walking can exceed running? With some working up speed and incline, yes. Going uphill on a treadmill at 7% grade at a brisk 4mph (6.5kpm) pace -- it is nearly a match for a 5mph (8kpm) slow run. Myself I built up to walking at 4.3-4.4 mph (7 kpm) at inclines up to 12% - equivilant to a 7.5mph (12 kpm) pace.

Running is just as opposed to lean muscle as fat

Less overall mass is better for running. This would appear to perfectly align with weight loss.

But it's loss of fat and lean mass. Less mass wins here and running appears to show no favor in dropping fat or lean mass.

Look at the top endurance runners in the world, and they are incredibly toned, but at the cost of lean mass. Not just these top athletes, at races I've been to the top performers are always very lean and light.

Sprinters can be quite built up, but that is built with power/explosive intensity training that is way more demanding than running for exercise.

Here's an article that appears to suggest that running can build lean mass. But it suggests a mere 3 sessions of 30 minutes a week. The intensity needed here is high and the volume duration so low as to not contribute much to weight loss.

https://www.livestrong.com/article/419553-does-running-make-you-lose-muscle-mass/

The completely sedetary person going to running is definitely going to add muscle in their legs, but it isn't enough to counteract the overall loss. To keep lean mass a runner losing weight needs to do strength training on top of running.

So I Lose Some Lean Muscle, I didn't want to be muscular anyways!

Someone losing weight should be mindful of lean mass. A good body fat percentage at the end of your weight loss will mean more calories in your TDEE, an easier maintenance, and a more toned appearance. Lean mass is hard to rebuild without gaining weight overall and eating at a surplus - something you won't want to do after losing the weight. But without lean mass you may be unsatisfied with the appearance and performance of your body.

Cardio exercises overall contributes to lean mass loss similar to running. So if you burn those calories on the elliptical or on the bike, be mindful of fat and lean mass dropping away. Do what you can to preserve lean mass.

Why Run Then?

You can do more of other exercises, at a higher intensity, and burn more calories. Why run?

Running is an iconic cornerstone of fitness. There is no simpler, direct display of endurance and speed.

The "high" and mood improvement workouts provide are real, and require nothing more than sneakers and a sidewalk/road/trail. No gym membership, no weights, no bike, no classes needed.

Weekly Check-in

How did your week go? Get in your training miles? Complete a week of C25K? Do your first run? Complete a race? Let us know!

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I want to sincerely apologize to this sub. I am sorry.

Hi, r/loseit! I am an 18-year-old female who has posted on this sub once or twice before. Awhile ago, I posted my story on how I was always overweight or obese as a kid and decided to turn my life around last year. I’m not sure how to link my other posts here, but it can be easily found in my profile if you want to see why I’m apologizing. It was awarded a silver. And it was also locked not very long after I posted it.

I feel unworthy of that silver. I feel I’m unworthy of getting any sort of praise. Backstory: I was overweight/obese my entire life. My highest weight was 230 pounds at 17 years old and 5’2.5. I was consuming around 2300 calories at that time, all fried and junk food. I changed my habits literally overnight and went from one extreme to another in 24 hours. Dropped down to 800 calories with mild daily exercise, sometimes moderate if I climbed 6 stories to get to my office. I ate (and still eat) mostly clean and whole foods. I’d been drinking only water way before this, so cutting out soda and juice wasn’t a problem, thankfully.

I caused a bit of a stir on here when I posted the full, detailed story. It seems everyone was shocked that I had dropped down to 153 pounds in 7 months. That’s about 11 pounds a month on average, 77 total. I was losing 4 pounds each week at one point. I didn’t know that was abnormal. I thought any weight loss was good. This sub taught me it wasn’t good, considering I wasn’t super morbidly obese and had a capacity to lose 30 pounds a month. I was 153 pounds in March. I started my weight loss August 2018. Maybe it wasn’t the rapid weight loss that alarmed you. I think it was my way of doing it. I’m going to tell you the things I didn’t explicitly state in that post, and why I understand your frustration with me.

800 calories is too low, and I understand that now. I maintained a diet of 800 daily calories for maybe 4 or 5 months before my body began derailing. Mind you, I was doing intermittent fasting (16:8) and am still doing it now (18:6). Every time I reached above my head or stood up to quick, I saw black spots in my vision and got incredibly dizzy like my blood pressure dropped to a deadly level. Or rose, I’m not quite sure. I should’ve started eating more when I felt it the first time, but I figured “Hey, it was once and it went away after a few seconds, there’s no harm.” And the first time it occurred, I didn’t know it was from not eating.

I was stupid. I kept on eating like that. 800 calories WITH exercise. Every single day. Even on the holidays; I would not eat anything until my family came over and brought their holiday goodies. I ate “reasonably”: thanksgiving, I only had a couple servings of Spanish rice (the only meat I eat is chicken so no turkey for me), a bread roll, and a few tablespoons of filling out of the leftover apple pie. I weighed myself the next day, was up a pound. I absolutely lost it, because I didn’t know jack about fluctuation and that the sodium in the rice would cause me to gain a little. I cried (actually cried) and limited myself to 600 calories that day as a punishment or redemption.

I went to Graceland a few weeks later. My mom and I drove there from Houston (10 hours), so I made sure to pack my health foods in the ice chest and stay on track the entire trip. 800 calories even if I felt dizzy while touring the place. Fasting at my set time even if I got hungry afterwards from all the walking. One night, we got back to the hotel after hours of walking. I was starving, but it was past my time to eat. I began my fasts at 9 pm. It was 9:03 pm. My mom had grilled chicken from the Hard Rock Cafe. She told me to eat it. I told her no, that I had to wait because I couldn’t break my fast. She said I wasn’t allowed to leave her side until I ate it. I was really upset and kept saying no. She persisted and shoved it in my hand. Did I cry? A little. And I gobbled that whole serving down. I was starving to death. I think literally. When I got home, I’d lost a few pounds.

I was kinder to myself at Christmas a week later. Had a couple amazing frosted cookies and rice. I didn’t weigh myself afterwards because I knew the consequences. I waited a day or two. Was still up a little. I didn’t take it out on myself. I just got back on track and lost it all and then some soon after. Still 800 calories.

Before I knew it, I was 160 pounds. This was in February, around my 18th birthday. I started getting ill. I was in driving school and had to take a jacket with me because I had these constant shivers and was always freezing, though the building was warm. My eyes looked kinda sunken in. At this point, I was around 900 calories a day at most.

My mom went to her own doctor for a checkup and told him how I lost my weight (I wasn’t there, it was just casual conversation). He was alarmed and told her to tell me to STOP doing that, because I was under-eating and eventually my organs would begin shutting down. She relayed this to me. I was a little scared, yes, but not nearly enough.

March of this year, I decided that getting to 1200 calories a day is not that bad. It was difficult, and I did plateau. When I made the “uproar” post that month, I was at 1100 calories. People congratulated me, but most were very concerned for me, especially when I said I had been at 800 at one time. Some said that I had symptoms of an eating disorder and that the mods should take care of the post because of harmful content. Some even went to my other posts and comments and dug up some details I didn’t expose here.

I get it now. And I’m sorry that I caused such a panic here. I’m very sorry, and I mean that with my entire heart. I’m sorry that I worried some of you, and I’m sorry that it seemed I was trying to promote an eating disorder. While I was never “hospital” sick, I was almost there. My mom even threatened to take that extreme if I kept on.

Now, I’m consuming 1200 calories. I am quite active on r/1200isplenty and r/intermittentfasting. I still exercise and sometimes exercise twice a day to tone my skin up. I am 145 pounds as of today, touching 5’3. I’m slowly but surely losing and am almost at my target weight of 135 pounds. I don’t feel sick anymore. I feel okay. But I feel really bad and sorry that I made it seem I was promoting something toxic. I don’t feel worthy of the silver it was awarded. I should have never made that post sound the way it did. I should have showed the ugly behind it all. I should have told you how I hurt myself and what I did to finally do things the right way.

Thanks to you all, I know what is healthy and sustainable now. I’m doing okay. I’m so sorry to everyone, for that post. I love this sub and I love all of you. I don’t ever want to make a borderline eating disorder seem okay or sustainable even for a month. It’s not. I am sorry.

So again, I sincerely apologize. And I thank you all for getting me to finally wake up and open my eyes. Today, I’m stronger.

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4 months and 40 lbs down I'm still fat, but I'm ok with that.

Hello just wanted to give the journey I've been on the past 4 months and how it's already changed my life.

I am a 5'6" 30 year old male who started 4 months ago at 365lbs. I started out mainly because my long term girlfriend left me and I did some self reflection. During our 4 year relationship I went from 280 to my largest at 365. I noticed about a year ago she was getting less and less attracted to me, I'll leave the details to other subs since this is not about relationships. The main reason for me bringing this up is the fact that it got hard for her to continue to like me like she did because I was not taking care of myself at all. After our breakup I realized how far I went and it was a catalyst for me to get in shape although I'm sure I never want to date her again.

I started with diet. I cut out pop and really any drinks tht wasn't water. A little heavy handed but juice just made me want pop so I cut that out too. I started cooking every single meal I ate and I started intermittent fasting.

I started hanging out with friends, one of my friends suggested tae Kwon do, and because it was someone I was passively interested in I went. Now I would not suggest something like tkd for weight loss because the chance of injury is always there, I am lucky in the fact I did hockey for many many years strengthening my legs. I'm sure I would have hurt myself without my previous strength. I also at the same time started to go-to the gym everyday.

FYI big trick with going to the gym is just to go every day, no need to push yourself just make sure you go. If you're not feeling it that day, go on the elliptical for 5 min and call it a day.

When I started going to the gym my weight loss increased a lot. In the next 3 weeks I lost 15 lbs. Then it stabilised at about 2 lbs a week. About a month ago I stopped losing weight because of a binge I went on. I made some bad choices and cut my weight loss to nothing. I stayed at 334 for about 3 weeks, even though my binge ended after one week. Next two weeks I really watched my calories and couldn't figure out why I wasn't losing weight. Well it was a plateaux. I lost about 10 lbs in a week because the plateaux broke.

This brings me to today. Last three days I've weighed myself at between 322-326. This is tremendous and a weight I haven't seen for 2 years.

My point of this post is I've gone very far and the road has been hard. I am still very large and still have a long way to go, but now I know I can do it. I can make it, even if it doesn't come off as fast as I want it to. Slow, steady, persistence will make it come off very fast.

When I started I had a hard time getting in my truck. My clothes were too small and I was breathing heavy constantly. I was also suicidal.

Now I have no trouble getting in my truck, I don't breath hard unless I have been running, and I feel good about myself. Exercise is more than just weight loss. It can give you so much more mentally it's astonishing how much better I do at work and how much better I feel about myself.

Tldr: you can do it. Take the small victories and they add up. I have a long way to go but that's ok because I know for certain I'll get there.

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On my way to my first workout. Wish me luck!

As the title says, I'm about to start exercising today. Time to take my weight loss more seriously. It's high time, I've always been obese, ever since early childhood, and I've tried to lose it more times than I can count. So today it is!

I decided to post here so that I won't get discouraged halfway through. I don't know, but now I feel obliged to do it, to endure it. Posting about it helps a lot.

Good luck to me and to everyone who's starting their own journey today. Cheers!

You can recommend me some fun excersises/compilations, share tips while we're at it. Will come back after the workout is done!

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10 Ways Your Smartphone Can Help You Lose Weight

It’s incredible how quickly smartphones took over our world—and how much time we’re spending on them. Recent statistics, published by Pew Research Center, indicate that 77 percent of Americans own a smartphone, an increase from 64 percent in 2015. And we don’t just have them in our pockets and purses—we’re using them for an average of five hours per day, according to Tech Crunch.

But our smartphones are good for more than scrolling through friends’ baby pictures and crushing candies—they can be a secret weapon to speed toward your weight loss goals.

Here are 10 easy ways smartphones can help you drop pounds:

1. Download NuMi, Nutrisystem’s tracking app.

Tracking what you eat with a food diary (which can be done easily on smartphones!) can help you lose twice as much weight as dieting without keeping a record of your eating, according to a 2008 study. If you’re using Nutrisystem as part of your weight loss plan, the NuMi app makes it even easier to track: It’s got Nutrisystem’s food database pre-loaded in the app, so all possible foods are already there. It can be matched with your program so all you have to do is open the app and check off what you’ve eaten.

The app is free on smartphones, and that’s not even the best part: It can also save you money. NuMi users get exclusive access to money-saving offers on Nutrisystem products and free shipping.

2. Access recipes, diet tips and the Grocery Guide any time on The Leaf.

The Leaf, Nutrisystem’s weight loss blog, is updated daily with recipes, motivational success stories, weight loss strategies, news on the latest diet science and even fitness videos to help keep you motivated and on track toward your weight loss goals. And it’s easy to access from smartphones. So if you’re waiting for your kids’ soccer practice to end, stop scroll-scroll-scrolling through your social media feed to find a simple, delicious vegetable side dish the whole family will love. Killing time until a delayed train arrives? Check out the dining out recommendations on your smartphone to decide what you’ll order for lunch. And when you’re waiting for your coffee to finish brewing, get inspired by the amazing success of other Nutrisystem members.

3. You can take—and save!—progress pictures to stay motivated.

Sometimes when you’re on a weight loss program, it can be easy to forget how far you’ve come. Progress can be fast and furious at first, but once you’re in the groove, you may not notice that things are tightening up, or you might not realize how much your skin has brightened.

Smartphones have cameras. And cameras can be used to capture just how much you’ve accomplished. Don’t just use it to take progress pictures at the beginning of your journey—use that picture to remind yourself how far you’ve come. Check it out and remember how you felt that day. Compare it to how you feel and look today.

You can also use the camera as a reminder of your best days: When you’re fitting into a piece of clothing that you haven’t worn in a while, snap a picture. When you make a great food decision that you’re proud of, take a selfie. On days when you don’t feel motivated to continue on your plan, pull these pictures up as a reminder of how good it feels when you’re on plan. Use those warm and fuzzies to motivate yourself to keep going!

4. Set calendar reminders and alarms for workouts, water breaks and snack times.

On Nutrisystem, you’ll eat six times per day, noshing on filling nutrients like fiber and protein so you’re less likely to feel famished and binge. Eating on a regular or set schedule, can also keep your blood sugar and cholesterol in check, according to a study from England.

To make sure you stay on track, set some alarms: Have your phone buzz you when it’s time for that mid-morning FreshStart Shake or your afternoon snack. While you’re at it, consider setting alarms to drink some water and get out of your chair, too: When you sit too much, you not only increase your risk of early death by as much as 37 percent, according to CNN, but your body’s natural fat burning enzymes shut off. By walking around for a few minutes, you re-engage those enzymes so your body gets back to burning blubber. Try setting an alarm for a short walk every hour.

5. Start a text support group with friends for weight loss accountability.

One of the best ways to stay on track is to team up. Multiple studies have found that people are more likely to stick to a healthy lifestyle change if they don’t go it alone. In one study of couples, 43 percent of those who worked out separately dropped out of their health club memberships in a year. Only 6.3 percent of those who worked out together quit.

You don’t even have to be in the same place: Another study found that a simple phone call every two weeks to check in on exercise progress helped increase the amount of exercise study participants did by 78 percent compared to those who weren’t held accountable.

Create your own support system: Start a group text or Whatsapp with other friends who are on a weight loss program. Use the text to check in, celebrate victories, share tips and support each other when you struggle.

6. Access Nutrisystem’s social media channels to stay connected with other members.

Another way to grow your support system: Log on to Nutrisystem’s Facebook, Instagram, Pinterest and Twitter  pages, which are all easily accessible on your smartphone. You’ll get weight loss tips, exclusive offers and recipes from Nutrisystem’s experts. Plus, you can interact with other members. They’ll inspire you with their successes, offer tips that have helped them spice up Nutrisystem snack and entrees, and even answer questions you might have about how to quell a craving, prepare a certain food, or get more activity into your day. You may even find that your experiences help someone else!

7. Make your grocery list digital.

How many times have you gone to the grocery store and left your paper list at home or in the car? You probably never leave your phone behind—so put the list there! The “Notes” feature on your phone can let you keep a grocery list running as you use up healthy ingredients like olive oil, no-salt seasoning or your favorite fruits and vegetables, and it can also keep you from winging it once you hit the aisles. You’ll be less likely to forget a key ingredient for a favorite healthy recipe, so you can stay on track and not need to resort to take-out.

8. Find healthy, motivational pictures to remind you of your goals.

“Fitspo” pictures are everywhere on your social media feed, featuring glistening models with rippling abs above quotes that implore you to “go hard” in your workouts.

These pictures aren’t healthy: One study found that 18 percent of the subjects of these pictures are at risk for an eating disorder. And they aren’t helping you lose: A Dutch study found that dieters who look at pictures of models who were too thin engaged in more “goal-inconsistent” behaviors than those who looked at normal-sized models.

But that doesn’t mean you shouldn’t use pictures to help keep you motivated—they just need to be healthy. Find photos of people with healthy body types or progress that matches what you’d like to see—you can even find some success stories like this on The Leaf. Pick up your smartphone and review these when you need a spark of motivation to keep your eye on the prize—and keep your goals realistic and healthy.

9. Pump up your workouts with up-tempo playlists.

Music doesn’t just make your workout less boring. It can also make it feel easier: In one study published by Ace Fitness, exercisers on stationary bicycles who listened to up-tempo music pedaled at the same speed as others who were listening to “soothing” music. But the “soothing” group felt like they were working harder. So the up-tempo group was getting the same workout, but it felt easier!

If you don’t feel like handpicking your own speedy tunes, look for “cardio” or “workout” playlists or channels in your favorite music apps on your smartphone—they’re already pre-loaded with heart-pumping tunes that can make your exercise session seem easier!

10. You can keep Nutrisystem’s counselors on speed dial.

Nutrisystem’s plans are clear, simple and effective. But once in a while, everyone has a question or struggle. So add this number to your contacts now: 1-800-585-5483. Dialing that between 7 a.m. and midnight will put you in touch with one Nutrisystem’s well-trained, friendly and professional weight loss counselors—and it’s absolutely free for members.

Support is a huge part of weight loss success: One study found that only 25 percent of people who started a weight loss program alone lost weight and kept it off for six months, while two-thirds of those with a support system were able to keep weight off.

Nutrisystem’s counselors are that support: If you have a question about your next shipment or how to prepare a Nutrisystem food, or even just need someone to talk to about a weight loss struggle, the counselors are an incredible resource. They talk to countless members every single day, so they’ve probably chatted with another member who has had your exact question—meaning they’re ready with the guidance and encouragement you need to continue on your weight loss journey. And they’re just a quick phone call away.

Smartphones, which we all keep on hand no matter where we are, make it possible to make a quick call to a counselor while you’re out to dinner, on vacation or in the car. So take advantage and reach out… whenever and wherever you need it.

The post 10 Ways Your Smartphone Can Help You Lose Weight appeared first on The Leaf.

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3 Pinwheel Recipes: The Latest Mouthwatering Trend

Pinwheel recipes are easy to make and even more fun to eat. It’s no wonder they’re the hottest trend in sandwiches. All you have to do is roll and slice, and you’ve got a lovely presentation that almost looks too good to eat—almost. With some of the delectable pinwheel recipes out there, you certainly wouldn’t deprive yourself of trying them! And there are lots of ways to get healthy with pinwheels, too. You can mix in veggies, lean proteins and other healthful ingredients, giving your dish as much nutritional power as flavor. When packed with healthy ingredients, pinwheel recipes can make for ideal flex meals.

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If you’re on the hunt for tasty but guilt-free pinwheel recipes, here are three you’ve got to try:

1. Roasted Red Pepper & Turkey Pinwheel Wraps >

To kick off our list of pinwheel recipes, we’ve got a classic. There’s nothing quite like a good turkey sandwich and by making it a pinwheel, you’ll enjoy this one even more. In this simple recipe, you’ve got the lean protein of turkey paired with baby spinach leaves, hummus and roasted red peppers. All wrapped up in a fiber-rich whole wheat tortilla, it’s a lunch you can feel good about eating. After all, there’s a lot of nutrition packed into those pint-sized pinwheels. Spinach is a nutrient-dense vegetable that contains vitamin C, vitamin K, folic acid, iron, calcium and carotenoids. Red peppers are also packed with antioxidants, increasing the health benefits even more. One tortilla wrap should produce about six pinwheels and all six count as one serving. On the Nutrisystem plan, a serving counts as one SmartCarb, one PowerFuel and two Extras.

2. Cranberry Walnut Pinwheel Wraps >

There are so many ways to get creative with pinwheels—and this recipe is one of them. It shows that you can create delicious pinwheel roll-ups even without the meat. This delightful treat combines the unexpected ingredients of goat cheese, nonfat cream cheese, fresh orange juice, dried cranberries and walnuts. The cheeses and juice are mixed to create a delicious and creamy spread and the cranberries and walnuts are added in for a sweet and salty flavor combo—and chewy/crunchy texture mix! Wrapped up in a whole wheat tortilla, this pinwheel is sure to become a favorite. Each whole wheat tortilla wrap will produce about six pinwheels and three count as one serving, clocking in at 246 calories. On the Nutrisystem plan, one serving equates to one SmartCarb, one PowerFuel and one Extra.

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3. Chicken Taco Pinwheel Wraps >

If it’s more of a zesty recipe you’re looking for, then you’ve got to try this Chicken Taco Pinwheel wrap. To make the easy filling, you’ll combine shredded chicken with low-fat Mexican cheese, nonfat cream cheese, salsa and some chili powder. Then spread the mixture across a whole wheat tortilla and roll it all up. It’s perfect for a unique meal on Taco Tuesday! And at just 164 calories, this is a dish that will fulfill your craving for Mexican food but won’t set your healthy eating plan on a detour. When done, the recipe will make six pinwheels and three count as a serving—so feel free to share with a buddy or save some for later. On the Nutrisystem plan a single serving counts as one PowerFuel and two Extras.

The post 3 Pinwheel Recipes: The Latest Mouthwatering Trend appeared first on The Leaf.

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Friendly reminder not to limit yourself too much

Hello all,

Just wanted to share a little advice that has affected me recently. I’ve shared my story on this sub before but for this just know that I’ve been taking weight loss seriously since about April of this year and have lost a little over 40 lbs in that time.

Recently I had a body composition test and had my BMR calculated above the calories I had been eating on a daily basis. They also recommended me eating a lot more on my workout days. I was skeptical at first as I had been seeing results and wasn’t having problems with my restriction, but decided to at least try it out.

Since then I am eating about 4500 extra calories a week (I am a large man I know this is like 3+ days for some people) my weight loss has slowed down some but I am still losing about 1.5 pounds a week and I feel better and stronger.

It was also nice to see my actual body comp levels as I am still firmly planted in the obese BMI category but have a healthy body fat percentage (hoping to get it to fitness levels)

Sorry for the ramble just wanted to say that big restrictions aren’t always the best for everybody and online calculators aren’t always accurate

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