Convinced that my RDI is too high

Hi All,

I'm male, 6'2", and ~89kg, with an ideal weight of ~80kg. Even though I cycle 40 minutes a day and rock climb, I put myself into the calculator as sedentary because I know the calculators are a bit sketch at estimating exercise values.

According to various different calculators my "sedentary" TDEE is 2800kcal a day and my RDI for healthy weight loss is 2300kcal a day. If I included the exercise it would be like 3200 and 2700 or something. Don't get me wrong, I love that I can eat so much, but even considering the good amount of exercise I get, this seems like a crazy high number to me.

Like, for someone who trains a couple of hours a day and wants to lose weight, sure, 2700 seems fine. But I'm nowhere near that level. So yeah, something feels funky about that number to me.

I think it might be that I'm forgetting the fact that I'm more than 6" taller than "average" men who are supposed to need 2200 a day TDEE and 1700 weight loss RDI...

But yeah, have I actually miscalculated, or is this just some unconscious cultural expectation on my part that getting in shape is supposed to require great suffering and self-starvation?

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Quarantine has taught me a very valuable lesson about diet vs. exercise.

My routine for the last several years has been pretty consistent and effective for me. I've been doing 2-3 very high intensity exercise sessions per week (full contact martial arts 2-3 hours each time) which burn anywhere from 1000-1500 calories. That was always my excuse to eat a large carb and fat heavy dinner after working out. Despite doing that, and not really tracking anything, I've been able to hold a very steady 190 lbs. for as long as I've been doing this. Generally pretty happy with my physique, level of fitness and performance in the gym.

I've pretty much stayed at home the past 2 weeks, and since my gym is closed, my exercise routine has had to change dramatically. I'm still doing some exercise at home, but to nowhere near the level of intensity as usual. Been doing a few 1 hour bodyweight-exercise sessions burning between 300-400 calories.

What I've noticed is that I'm WAY less hungry. Like... I'm literally shocked at how much less of a desire I have to eat. After my martial arts workouts I'm ravenous, and those after gym meals were usually half or more of my daily calories.

Since I've been at home I've been eating less, but the food I'm eating is also much simpler. Been sticking to mostly meats and veggies, simple sandwiches, smoothies... stuff like that. I haven't been tracking anything, I've just just only been eating when I'm hungry (which is not often) and I stop when I'm full. Also, zero alcohol so far, although I wouldn't be opposed to some.

Just doing that... I'm down almost 6 lbs. in the past 2 weeks. I can't believe it. I've tried to lose weight in the past, and while I was successful at it, it was a chore. This weight loss has just happened. And it's happened without the rigorous exercise that I thought was so necessary to maintain my weight. It's crazy how a few simple changes to your lifestyle can result in changes to your body. I'm also surprised at how much intense exercise creates hunger.

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How I hit my goal weight, and how I still struggle (in a different way)

I’m sorry for my bad english.

​

I joined two pictures, one taken by a colleague in december 2018. The other one is just a selfie I took today for comparison.

​

I made a comment about two years ago on this subreddit, basically saying that it was the start of my weight loss journey. I was 78 kg (171 lbs) at the time. I needed to lose about 15 kg (33 lbs).

Except that didn’t happen.

I gained 10 more kg (22 lbs) in the span of a very hectic year. I now needed to lose 25 kgs (55 lbs), and it seemed impossible.

But, guess what (I’m really happy with myself), I did it Reddit !

Did I have a more motivating goal than a year before ? Absolutely not.

The first time, I saw a girl at my goal weight, looking a bit like me, having a jawline, and I wanted that.

The second time around, in june 2019, I was alone at the beach in a foreign country, free of pressure (I didn’t know anyone there and thought I didn’t care about what they saw), and I couldn’t change into my beautiful bathing suit because I felt so bad about myself.

The second time (the one that worked !), my need to lose weight came from the disgust I had with myself, which was not a good place to start, at all.

But well, I guess it got me started for the second time, so there’s that.

What did I do better ?

Well, the main thing I did was mealprepping. Instead of going to the bakery everyday at work, I made my meals at home and almost stopped going out.

I also read this sub a lot, and here’s what was the most useful to me :

- Sustainable habits. I got that part with the mealprepping, and I came to like it. I also learned to allow myself to go out for drinks with my friends. I love it, and frankly as long as I plan the calories, it’s allright with me ;

- CICO, obviously ;

- Reading a few posts on r/loseit in the morning (either people starting their weightloss, people having a SV or a NSV, or just everyday struggles) helps me getting in the « weightloss mood » : I’m more motivated to walk a bit more to go to work, or to resist the numerous croissants I’m offered once I get there ;

- Weighing myself and putting it into an app (Loseit in my case). Seeing the numbers go down motivated me to continue, and seeing patterns helped me not to freak out when it went up (damn periods).

It took me 7 months to lose those 25 kgs (55 lbs), and while it was really hard at the beginning, it didn’t feel impossible after I lost the first 10 (22 lbs).

Now for the struggles :

- External validation (litteraly everybody noticed I lost weight… after the first 15 kg (33 lbs), before that people really were oblivious) unfocuses me. While I know I lost weight for myself, having people tell me I look good unmotivated me to lose the last 5 (11 lbs) ;

- I’m still addicted to the scale, which is not an awful thing since I stopped calorie counting. But my relationship with food is not as relaxed as I’d like it to be ;

And by far the worst :

- I thought that with the weightloss, I would learn self control. After all, I prepped my meals, didn’t snack, didn’t take breakfast, planned outings. Control all over.

But whenever there’s snacks around, I can’t stop eating them. For now, I avoid snacks like plague (or coronavirus), but sometimes it’s unavoidable (when I’m with people who snack, mostly).

So, for the moment, as I’m unable to have just one piece of chocolate, it’s no chocolate at all.

That’s the main thing that makes me feel like weightloss’s not over.

I hope this post found you well, and I’ll still be there upvoting posts in the mornings to focus on maintaining, you’ve got this !

​

I almost forgot :

Main benefit : no thigh chaffing/burning/hurting like crazy. That is seriously the best thing, above sleeping better, generally feeling healthier (you can feel it ! it's amazing), my friends being really happy for me, and better cooking skills.

I haven't noticed people treating me better/noticing me more.

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People are telling me my 1200 calorie diet is too low... but how come many morbidly obese people are told to eat the same amount when preparing for weight loss surgery?

This confuses me... I am 5'4 and 155lbs. I'm not completely sure about my GW at the moment, I assume I will definitely end up somewhere between 125-135. But, a 20lb loss is the goal for now.

Anyway, I am eating 1200 calories a day and exercising (I don't eat back calories). Many people are telling me this is far too low. Some say I will go into 'starvation mode' - is that even possible when I have excess fat??? and others are telling me I will get sick and if I get Covid-19, I will have a higher risk of becoming really ill (even though I am young with no health conditions). The last argument has me slightly scared and doubting my current methods. I honestly feel okay, I only feel unwell if I don't drink enough fluids (stationary cycling makes me sweat buckets so I get dehydrated WAY easier). From my own research on the internet, so many sites are saying NEVER go under 1200 and eat more if exercising.

But whenever I watch any of these weight loss shows, these morbidly obese people who weigh 500-700lbs are put on 1200 calorie diets by medical professionals??? If me, at 155lbs (10lbs overweight) will get 'sick' on this diet, wouldn't they???

Can someone please explain this to me?

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Trying to replace my coping mechanism but nothing is working.

So recently I've lost 30lbs by attending a medically supervised weight loss program in my area. It's going great so far but now I've run into a bit of a road block.

Recently, I've come under extreme stress because of everything that is going on. I'm lucky to still be employed and working, but that is hard to deal with for multiple reasons and is a story for another time.

When I'm stressed, my self discipline and self control break down to absolutely nothing. I've definitely started to teeter in the direction of falling completely off the wagon and I'm trying not to let myself do that.

But now that I've mitigated my binge eating, I've realized that I have no other coping mechanism. I'm stressed with nowhere to put it and it's starting to make me irritated and hard to be around.

I want to just fall off and eat an entire cake but that isn't going to happen. The stores around me are closed so I can't get my painting stuff and I can't go to the gym (which I was going to start) because everything is closed.

I feel like I'm going to start regressing and that's stressing me out even more. I don't know what to do anymore and all my resources are unavailable because the office is closed. Any advice appreciated. Thanks.

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8 Tiny Kitchen Tweaks for Big Weight Loss Results

Your new secret weight loss weapon: Reorganizing your kitchen. You may think that keeping snacks out of sight is a “duh” tip, but there have actually been well-done research studies proving that it really works. Here are a few other scientifically vetted housekeeping suggestions that may also help you peel off the pounds:

1. Clear the clutter.
A messy kitchen can make you feel stressed and out of control and encourage you to eat more, according to a study published this year in the journal Environment and Behavior. In fact, the women in the study, who were exposed to a neat kitchen and one strewn with mail, newspapers and dirty dishes, ate twice as many cookies in the messy kitchen as in the tidy one.

2. Hide the snacks.
If you have to have unhealthy snacks in the house, make sure you need to use a stepstool (and maybe a map) to find them. Studies from the Food & Brand Lab at Cornell University have found that when they’re out of sight, they’re also out of mind. Also, they point out, when you have to pass yummies a lot you’re constantly making the same decision—eat it or not—and you’re likely to eventually wear yourself down and succumb to temptation. Forget those cute little glass containers. Store goodies in opaque containers and use aluminum foil, not plastic wrap, for fattening leftovers in the fridge. (Cornell researchers have found that the average kitchen has four or five snack cupboards and recommended isolating treats to just one.)

5 Things You Learned as a Child That Cause Weight Gain as an Adult

Read More

3. Put the good stuff where you can see and grab it.
Don’t get rid of those little glass containers or the plastic wrap. They’re perfect for the healthy food you want to eat. Likewise, it’s okay to have a few things on the counter, like a fruit bowl maybe, filled with grapes on the vine that you’ve snipped into easy-to-eat portions. Other research at Cornell—recounted in the book Slim by Design by the head of the lab, Brian Wansink, PhD—found that having healthy food where you can see and reach it makes you eat more of it. And the sweet spot? The middle shelf in the fridge. That’s where to keep your celery, carrots, apples, oranges and other healthy fare, not in the produce bin.

4. Consider buying little red plates.
A study published this year in Journal of the Association for Consumer Research found that downsizing your plates by 30 percent also downsizes the amount you eat by 30 percent, in part by cutting back the amount you serve yourself. Why red? Cornell research found that plate color also tends to affect how much you serve yourself, particularly if the plate and the food are highly contrasted. Portions of white food, like pasta and rice, look much larger on a darker plate, the researchers say. You’ll eat less of darker foods on lighter plates too. Mix and match?

5. Ditch the stools and chairs in the kitchen.
Or, at least, make your kitchen less comfortable as a hangout. The more time you spend in the kitchen, says other Cornell research, the more you’re going to eat.

How to Fool-Proof Your Fridge for Weight Loss

Read More

6. Serve from the stove, not the table.
You’re less likely to overeat if you have to walk to the kitchen for seconds, rather than just reach for the bowl or platter on the table, say the Cornell researchers.

7. Invest in healthy kitchen utensils.
Have you tried “zoodles” yet? Those are the “noodles” made by using a special device to spiralize zucchini. For as little as $30, you can get a spiralizing device that turns out piles of noodle-like veggies—all kinds—that you can use in place of pasta. Consider a collapsible metal vegetable steamer that not only lets you steam veggies, but other healthy foods like tofu or homemade spring rolls made with shredded veggies. And take the guesswork out of portion sizes by keeping a counter-top food scale. You can find one that’s only about six-by-two inches so it won’t add to a cluttered look.

8. Keep an aromatherapy diffuser in the kitchen or dining room.
Studies have found that just sniffing the scent of fruits such as apples, bananas and grapefruit can help you eat less. A 2012 Dutch study in the journal, Flavour, also suggested that strong aromas—things like onions, garlic and chiles—may encourage you to take smaller bites.

The post 8 Tiny Kitchen Tweaks for Big Weight Loss Results appeared first on The Leaf.

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How the current crisis is helping me to finally continue losing weight

I started my weight loss journey last fall by starting to count calories for the first time in my life.
To my greatest surprise, I found out that I have turned into the classic "boredom eater", meaning I mainly ate "to have something to do" instead of because I was hungry. Never thought this would be me but it explained a ton.

Also, another weird hobby I developed out of sheer boredom was going to the supermarket A LOT. Very often a few times a day, just because I suddenly craved a certain kind of (always high calorie) food I didn't have at home, so I went out to buy and immediately eat it.

I lost about half of the weight I actually want to lose by counting calories for a while, then I suddenly got very annoyed by it (I'm a small woman so I really need to make sure to only use ONE teaspoon of butter per slice of bread and things like that because my allowed calories are so low...) so I decided to take a break from losing and ate up to maintenance for a couple of months.

In my country we now have not a complete lockdown but we are all required to go out as little as possible.
And I tell you what, this has been GREAT for finally continuing my weight loss journey! The thought of going to the supermarket multiple times a day seems insane to me now, so I'm finally just eating what I have at home.
I also make sure to be out the supermarket as quickly as possible so I don't even have time to think about "Do I take some sweets with me or not?" - I buy only the very necessary, most basic things and then I'm home again with zero sweets in my apartment and THAT alone is making staying within my calorie limit INCREDIBLY easy out of a sudden which is so great!
Basically, I only have stuff at home that isn't very rich in calories now which is a huge change to how it was before and it makes losing weight sooo much easier, it's lovely, really!

Anyways, I wanted to share this, maybe it'll inspire some of you to act the same.
Stay safe everyone!

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