Re: caloric deficit help/question

July 18, 2008

I do Calorie Cycling. If you are Calorie Cycling and you only do one or two

days a week at 1000 calorie deficit it may not hurt you too much. I would

not stay at that deficit for too long though and certainly not more than one

day in a row.

When I cycle I do A really low day(about 800 calorie deficit), followed by a

600 calorie deficit day) followed by a 400 calorie deficit day) then go back

to around 800 calorie deficit.This keeps the body confused and it's nearly

impossible to go into starvation mode this way. It also keeps you from

hitting plateaus so badly.

Click

Body For Life Challenge June 30, 2008-September 21,2008

Read my Challenge Updates: http://www.persistentmetamorphosis.wordpress.com

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> Thanks Cat, I was wondering about that. I am eating more than the

> recommended amount

> in order not to be hungry. The Hussman website recommended eating

> 1100-1500, and

> yesterday for instance I ate 1780. But I burned about 3100. Does this make

> it okay?

> Thanks,

>

> >

> > > Hi all, I've been tracking my caloric deficit and watching my

> > > Protein/Carb/Fat ratio using

> > > Fitday, and staying " not hungry, not full. " The last 2 days I've had a

> > > caloric deficit of over

> > > 1000 each day, which I thought was great, but I saw that Hussman

> fitness

> > > had recommended

> > > around 500. So is it okay if I continue like this? I feel fine, and I'm

> > > following the BFL workouts

> > > exactly, plus about 45 min of DDR or DDR Disney with the kids,

> which

> > > I enter as " low

> > > impact aerobics. "

> > > Thanks in advance for any input,

> > >

> >

July 18, 2008

That sounds like a really good way to go for me as well-- thanks a bunch, Cat.

(starting a low-deficit day)

> > >

> > > > Hi all, I've been tracking my caloric deficit and watching my

> > > > Protein/Carb/Fat ratio using

> > > > Fitday, and staying " not hungry, not full. " The last 2 days I've had a

> > > > caloric deficit of over

> > > > 1000 each day, which I thought was great, but I saw that Hussman

> > fitness

> > > > had recommended

> > > > around 500. So is it okay if I continue like this? I feel fine, and I'm

> > > > following the BFL workouts

> > > > exactly, plus about 45 min of DDR or DDR Disney with the kids,

> > which

> > > > I enter as " low

> > > > impact aerobics. "

> > > > Thanks in advance for any input,

> > > >

> > >

July 18, 2008

You've already received great replies. I just wanted to add that if you

start by cutting your calories as low as you can, then you have nowhere else

to go if you stall later on. It's better to eat the most that you can while

still losing. And of course, the more you move, the more you can eat and

still get great results.

So, being an active person eating 1800ish is better than immediately

slashing it to the lowest number possible, say 1100. It's also better than

arbitrarily increasing calories to match a random formula. Sounds like

you're doing fine figuring out what you need.

It's good to check the numbers once in awhile but don't get overly hung up

on the math part of it. It's about the big picture of eating better,

training smart, moving more, and enjoying yourself.

> Hi all, I've been tracking my caloric deficit and watching my

> Protein/Carb/Fat ratio using

> Fitday, and staying " not hungry, not full. " The last 2 days I've had a

> caloric deficit of over

> 1000 each day, which I thought was great, but I saw that Hussman fitness

> had recommended

> around 500. So is it okay if I continue like this? I feel fine, and I'm

> following the BFL workouts

> exactly, plus about 45 min of DDR or DDR Disney with the kids, which

> I enter as " low

> impact aerobics. "

> Thanks in advance for any input,

>

July 18, 2008

> So, being an active person eating 1800ish is better than immediately

> slashing it to the lowest number possible, say 1100. It's also

> better than arbitrarily increasing calories

Might add that zigzagging high to low calorie days to activity levels

or exercise days (cardio low/weights high)might also be a way to go and

keep ones metabolism guessing while eating about the same amount of

weekly calories (for those who are counting anyways!)

joni

July 18, 2008

Thanks for the input, , that is exactly what I had hoped to be true. And I

do tend to

get hung up on the numbers until I get a feel for what I'm doing... (I'll watch

that)

;-)

>

> > Hi all, I've been tracking my caloric deficit and watching my

> > Protein/Carb/Fat ratio using

> > Fitday, and staying " not hungry, not full. " The last 2 days I've had a

> > caloric deficit of over

> > 1000 each day, which I thought was great, but I saw that Hussman fitness

> > had recommended

> > around 500. So is it okay if I continue like this? I feel fine, and I'm

> > following the BFL workouts

> > exactly, plus about 45 min of DDR or DDR Disney with the kids, which

> > I enter as " low

> > impact aerobics. "

> > Thanks in advance for any input,

> >

>

July 18, 2008

Good suggestion, Joni, thanks!

;-)

> > So, being an active person eating 1800ish is better than immediately

> > slashing it to the lowest number possible, say 1100. It's also

> > better than arbitrarily increasing calories

>

> Might add that zigzagging high to low calorie days to activity levels

> or exercise days (cardio low/weights high)might also be a way to go and

> keep ones metabolism guessing while eating about the same amount of

> weekly calories (for those who are counting anyways!)

>

> joni

>

July 18, 2008

Re: caloric deficit help/question

I have to say at this moment I'm very frustrated.

Question: Where would you go next, to what sports-oriented

nutritionist who would be supportive of BFL and TT and all we read

here (as opposed to cardio cardio cardio), but who could help me

examine my metabolism and my food and why I am not losing weight?

Maybe I lose 1/2 pound a week, probably not even that much:

I have gone from 178 to 174 in 16 weeks. I have seen 172 on the scale

but this week with 2 ESE days and 3 TT's and 2 Jazzercise's, I'm back

up to 174 (past menopause so no excuses)...

1. I am exercising 4-6 days per week: have been doing 3x/week TT for

9 weeks, plus 1-2 days per week Jazzercise

2. I have been doing 2 ESE days per week, eating between 500-720 cal

on those days

3. I have been therefore cycling up and down my calories from

500-1800 cal per day, with an average of about 1300-1400 cal/day

4. I am now changing my average down to 1200-1300 to see if I can

generate 1 pound per week, 4 pounds per month loss

It is very discouraging.

I do know how to eat 800 cal / day and lose weight, but I really

don't want to do that now.

Is there documentation with any of these exercise gurus (, et

al), of people/women who just don't lose weight, and what triggers a

weight loss?

thanks, Etana, age 62

July 18, 2008

Have your measurements changed at all? When I first started BFL a few years ago,

in 6 or 8 weeks I lost 2 " in my waist, hips and abs but only lost 2-3 lbs.

What are your food choices and ratios? Maybe that's what needs more fine

tuning?

I'm out of the loop and don't konw what TT is. But for me strict BFL book

method has worked the best for me.

Colleen Meacham

www.adaravizslas.com

" Etana.Finkler " wrote:

Re: caloric deficit help/question

I have to say at this moment I'm very frustrated.

.

July 18, 2008

Have you had your thyroid checked? Is it possible you aren't eating enough and

your body is in starvation mode?

On Jul 18, 2008, at 3:58 PM, " Etana.Finkler "

wrote:

Re: caloric deficit help/question

I have to say at this moment I'm very frustrated.

Question: Where would you go next, to what sports-oriented

nutritionist who would be supportive of BFL and TT and all we read

here (as opposed to cardio cardio cardio), but who could help me

examine my metabolism and my food and why I am not losing weight?

Maybe I lose 1/2 pound a week, probably not even that much:

I have gone from 178 to 174 in 16 weeks. I have seen 172 on the scale

but this week with 2 ESE days and 3 TT's and 2 Jazzercise's, I'm back

up to 174 (past menopause so no excuses)...

1. I am exercising 4-6 days per week: have been doing 3x/week TT for

9 weeks, plus 1-2 days per week Jazzercise

2. I have been doing 2 ESE days per week, eating between 500-720 cal

on those days

3. I have been therefore cycling up and down my calories from

500-1800 cal per day, with an average of about 1300-1400 cal/day

4. I am now changing my average down to 1200-1300 to see if I can

generate 1 pound per week, 4 pounds per month loss

It is very discouraging.

I do know how to eat 800 cal / day and lose weight, but I really

don't want to do that now.

Is there documentation with any of these exercise gurus (, et

al), of people/women who just don't lose weight, and what triggers a

weight loss?

thanks, Etana, age 62

July 19, 2008

TT is Turbulence Training: bodyweight resistance and then interval,

3x/week, changes every 4 weeks.

My ratios are great

My food is mostly protein, vegie and fruit carb, some healthy fat.

I've finally surrendered and am eating really well, gave up the

chocoate lately.

No measurements difference; perhaps my midriff is smaller but that

isn't as noticible as if pants were getting looser. It's been 16 weeks

now that I am REALLY tracking seriously, and 2 weeks on fitday:

http://www.fitday.com/WebFit/PublicJournals.html?Owner=etanafinkler

which is showing A VERY big exercise surplus

(Calories Burned Vs. Eaten)

Last I checked, thyroid was borderline normal, but could check this

again...

I'm really directing this at

1. women with no results and all the right actions

2. what type of doctor to see that will understand this program, and

not suggest that I do 20 WeightWatcher points (1200 cal), and lots of

cardio.

thanks for your input.

Etana

>

> Have your measurements changed at all? When I first started BFL a

few years ago, in 6 or 8 weeks I lost 2 " in my waist, hips and abs but

only lost 2-3 lbs.

>

> What are your food choices and ratios? Maybe that's what needs

more fine tuning?

>

> I'm out of the loop and don't konw what TT is. But for me strict

BFL book method has worked the best for me.

>

July 19, 2008

I've been doing BFL " unsuccessfully " (in terms of results), for about

3 years now!

My calorie averages used to be about 1450-1650 calories.

Slowly I'm surrendering to the " less calories / more exercise " idea,

and lowering my calories. I'm doing a real good cycling right now with

the ESE days low, and some 1600-188 cal days in the week.

I am right now moving towards a 1200-1300 calorie average.

It just gets very frustrating, and I've already tried UPPING the

calories, and that did nothing.

I will have thyroid checked, but I dont' think that is the problem. I

think I am just of good hearty Russian peasant stock, and could be the

last woman surviving on an island.. My body is so efficient, it just

doesn't give up the pounds ;-\

But it's a lot of work for no results, for sure.

I'm glad/envious it works for so many of you, but for me, it's time to

lower my calories again....

I just wondered what kind of doctor/nutritionist to see, in case I

want to bring 1 month of fitday logging food and exercise to show her/him.

thanks, Etana

>

> Have you had your thyroid checked? Is it possible you aren't eating

enough and your body is in starvation mode?

>

July 19, 2008

> I just wondered what kind of doctor/nutritionist to see, in case I

> want to bring 1 month of fitday logging food and exercise to show her/him.

My suggestion: Keep a very honest, very detailed food list for two

weeks, eating the way you are eating now. Measure your portions of

everything; write everything down.

Then, go to a nutritionist and see what the scoop is

Dana

July 19, 2008

> yesterday for instance I ate 1780. But I burned about 3100. Does this make

> it okay?

How in the world are you burning 3100 calories in a day? That seems

like a LOT of calories!

I went out on my mountain bike for 5 hours last week with my GPS/heart

rate monitor (nice long ride with friends to see all our spectacular

wildflowers in bloom). Granted, those things aren't real accurate, but

it estimated I burned about 1800 calories.

Dana

July 19, 2008

I think she means that 3100 is her TDEE?? The amount of calories her body

burned from exercise PLUS her BMR? That's all I could come up with..

Click

Body For Life Challenge June 30, 2008-September 21,2008

Read my Challenge Updates: http://www.persistentmetamorphosis.wordpress.com

My Myspace Page: http://www.myspace.com/catwmn

> On Fri, Jul 18, 2008 at 10:02 AM, surreyhorse

<kairui@...<kairui%40aol.com>>

> wrote:

>

> > yesterday for instance I ate 1780. But I burned about 3100. Does this

> make

> > it okay?

>

> How in the world are you burning 3100 calories in a day? That seems

> like a LOT of calories!

>

> I went out on my mountain bike for 5 hours last week with my GPS/heart

> rate monitor (nice long ride with friends to see all our spectacular

> wildflowers in bloom). Granted, those things aren't real accurate, but

> it estimated I burned about 1800 calories.

>

> Dana

>

July 19, 2008

That's right-- fitday breaks it up in a 3-way pie chart too, like this:

1638 Basal + 973 Lifestyle + 382 Activities = Today's total 2992

I'd love to know if this is dependable or not, especially since those numbers

actually don't

add up to that total-- hopefully just a rounding fluke...

> >

> > > yesterday for instance I ate 1780. But I burned about 3100. Does this

> > make

> > > it okay?

> >

> > How in the world are you burning 3100 calories in a day? That seems

> > like a LOT of calories!

> >

> > I went out on my mountain bike for 5 hours last week with my GPS/heart

> > rate monitor (nice long ride with friends to see all our spectacular

> > wildflowers in bloom). Granted, those things aren't real accurate, but

> > it estimated I burned about 1800 calories.

> >

> > Dana

> >

>

July 19, 2008

Have you had your blood sugar tested? I feel like I've always been a very slow

weight, inches loser. After I had my blood work with my annual physical and

found that my sugar was " high normal " I started reading about diabetes as a

means of prevention for myself.

Your situation sounds all too familiar to me. I have never met a doctor who

EVER told me to do anything like BFL. Even in my porkier 20s, I was always told

not to diet and just exercise (which I had always done) by these doctors

probably b/c I was younger and still within a " healthy " pudgy weight Anyway,

after the blood sugar thing I ended up buying 2 diabetes books even though I'm

not technically a diabetic, I felt like I was on my way.

If your stand still is due to a sugar thing, maybe you could keep your calories

the same or higher but lower the carbs a little and see if that sparks some

inches and scale losses. Also did you " formally " take your measurements? You

may be shrinking without realizing it if you didn't take measurements and only

relied on the scale?

Subject: Re: caloric deficit help/question

To: bodyforlifewomensclub2

Date: Friday, July 18, 2008, 7:04 PM

I've been doing BFL " unsuccessfully " (in terms of results), for about

3 years now!

My calorie averages used to be about 1450-1650 calories.

Slowly I'm surrendering to the " less calories / more exercise " idea,

and lowering my calories. I'm doing a real good cycling right now with

the ESE days low, and some 1600-188 cal days in the week.

I am right now moving towards a 1200-1300 calorie average.

It just gets very frustrating, and I've already tried UPPING the

calories, and that did nothing.

I will have thyroid checked, but I dont' think that is the problem. I

think I am just of good hearty Russian peasant stock, and could be the

last woman surviving on an island.. My body is so efficient, it just

doesn't give up the pounds ;-\

But it's a lot of work for no results, for sure.

I'm glad/envious it works for so many of you, but for me, it's time to

lower my calories again....

I just wondered what kind of doctor/nutritionist to see, in case I

want to bring 1 month of fitday logging food and exercise to show her/him.

thanks, Etana

>

> Have you had your thyroid checked? Is it possible you aren't eating

enough and your body is in starvation mode?

>

July 19, 2008

Etana-

I am a long time lurker here, but haven't commented much. I have watched your

struggle for some time. There were some adjustments to be made, and yes, maybe

calories to be dropped. But I have to honestly say that it appears you really

have made efforts to work on all of this, and no, you have not seen 'normal'

results. I think something is 'off' for youl. I consider myself to be an

athlete, a cyclist, and weightlifter. So, when I showed up at the

endocrinologists, complaining that I couldn't lose weight, particularly body

fat, they ignored me. I was on medicine for my thyroid, and they said it was

fine. Plus, I appeared to be fit..After 3 years of this run around, I had what

I can only describe as a total body break down...thyroid, adrenals, hormones,

and major vitamins...all caput. I finally found a great doctor, who specializes

in " anti aging " medicine, as well as weight loss. I personally thought the

'anti aging' angle was hokey,

to say the least, but I was desperate. I have since found that I was mistaken,

anti aging doctors (he's a licensed family practice MD) have a much more

holistic approach, and they are much more interested in borderline functioning

thyroids, low levels of important nutrients (which I have since found can CAUSE

low thryoid). Did you know that low levels of magnesium and carnitine can

prevent weight loss? I didn't. I was so frustrated when my thyroid and

adrenals were fixed, and I still couldn't lose weight!! But when I began adding

magnesium and getting injections (which I needed, my levels were so low),

boom...the weight loss has begun! I know that some people lose faster, some

slower...but I think that something is likely " off " if you haven't had ANY

weight loss. Yeah, you might have a different build, a slower loss, but it

should be moving. I think you're headed in the right direction. Best of luck,

Zoey

Subject: Re: caloric deficit help/question

To: bodyforlifewomensclub2

Date: Friday, July 18, 2008, 4:32 PM

TT is Turbulence Training: bodyweight resistance and then interval,

3x/week, changes every 4 weeks.

My ratios are great

My food is mostly protein, vegie and fruit carb, some healthy fat.

I've finally surrendered and am eating really well, gave up the

chocoate lately.

No measurements difference; perhaps my midriff is smaller but that

isn't as noticible as if pants were getting looser. It's been 16 weeks

now that I am REALLY tracking seriously, and 2 weeks on fitday:

http://www.fitday. com/WebFit/ PublicJournals. html?Owner= etanafinkler

which is showing A VERY big exercise surplus

(Calories Burned Vs. Eaten)

Last I checked, thyroid was borderline normal, but could check this

again...

I'm really directing this at

1. women with no results and all the right actions

2. what type of doctor to see that will understand this program, and

not suggest that I do 20 WeightWatcher points (1200 cal), and lots of

cardio.

thanks for your input.

Etana

>

> Have your measurements changed at all? When I first started BFL a

few years ago, in 6 or 8 weeks I lost 2 " in my waist, hips and abs but

only lost 2-3 lbs.

>

> What are your food choices and ratios? Maybe that's what needs

more fine tuning?

>

> I'm out of the loop and don't konw what TT is. But for me strict

BFL book method has worked the best for me.

>

July 19, 2008

I would take these numbers as a guide only. They are (at best) an

estimate.. every person really is unique... one size does NOT fit all!

I would first try eating a bit above your base/basal/minimum calories

and see how " active' you really are (exertion is usually

overestimated!)and if it makes a real difference or interprets into

whatever your goals may be. You can then adjust accordingly either

the amount you are eating or increase the exercise/activity portions.

joni

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

*Lift well, Eat less, Walk fast, Live long*

> That's right-- fitday breaks it up in a 3-way pie chart too,

> like this: 1638 Basal + 973 Lifestyle + 382 Activities =

> Today's total 2992

> I'd love to know if this is dependable or not, especially

> since those numbers actually don't add up to that total--

> hopefully just a rounding fluke...

July 20, 2008

>Posted by: " Liza Wood " lizawd3@... lizawd3

>Have you had your blood sugar tested? I feel like I've always been

a very slow weight, inches loser. ...

>and that my sugar was " high normal " I started reading about

diabetes as a means of prevention for myself.

Liza, this is VERY helpful. My maternal grandmother was diabetic, and

my mom died too young to know whether she too would have been. Yes, I

believe when I get a physical, they do test my blood sugar, but I

don't know if I am on the edge. I have a cousin who has diabetes and

is a nurse specializing in teaching to people with diabetes. The

reason I haven't asked her for tips, is that a few years ago she was

eating regular wheat bread and/or white pasta every few hours as

treatement to level her blood sugar, and it seemed she had a WAY

different approach ;-)

But your advice is a great direction for me to go. I've been

seriously writing and tracking for the past 17 weeks now. For the

past 4 weeks I've given up chocolate, but the first 12 weeks (Since

March), I sometimes had a dinner called, " chocolate, " and every day

had more like 250-300 cal of sugar/chocolate. Then I cut it to 150

cal, and the past 2 weeks havent' had any. What goes against this

theory, is that on weeks that my calories are good and my carbs are

good but my fats are high (for example, 2-3 T of peanut butter as a

" cheat meal " ).

I have been eating A LOT of fruit this summer, as my carb at a meal.

Not too much per meal, but during the day maybe 3 portions total of

cantaloupe, black cherries, blueberries, peach. I hate the thought of

giving that up. But it would be interesting to

1. cut out all sugar except fruit for 2 weeks and see what happens

2. give up fruit for 2 weeks and see what happens (or have 1 portion

of fruit)

3. Read about diabetes

Your post has been most informative and helpful.

Thanks so much.

Etana

July 20, 2008

> Also did you " formally " take your measurements? You may be

shrinking without realizing it if you didn't take measurements and

only relied on the scale?

No I did not, and yes, my midriff may be shrinking but my waist and

hips are not.

My arms and legs may be toning. My thighs may be shrinking with all

the darn lunges and squats of Turbulence Training <G>

I remember when I had gotten down to 161 (from 172 now), I couldn't

believe how loose my pants were in my thighs (more so than my hips

even!)

With all my concerns and complaints, I have learned that perserverece

is the key, and that no matter how disappointed I am with my results,

they are much better than 172-->174-->179-->181 !! (Did I mention

how tremendously FAST I can GAIN weight!!!!) lol

So on a positive note: to the whole list here: perserverence, and

again a reminder that this is Body for LIFE: a life-style change, not

a diet! I appreciate all I have learned here about HEALTHY eating,

enjoying my workouts, enjoying my food! Who would have thunk I'd

enjoy weight-training, but Turbulence Training actually is enjoyable.

- Etana

July 20, 2008

I'm glad it was helpful to you. I spent my late teens to my late 20s walking

daily, hour long kickboxing classes with some weights 3 times a week and eating

crap and wondering why I couldn't get lean. Spent my late 20s counting WW

points but still eating crap within my " points range " , starving all the time and

exercising daily and getting no where. I wish I would have read BFL and the

diabetes books back then. I can relate to your frustration. ) It seems

you're on your way to figuring it out. I admire your perserverence! I would've

thrown a tantrum by now lol.

Subject: Re: caloric deficit help/question

To: bodyforlifewomensclub2

Date: Sunday, July 20, 2008, 9:28 AM

>Posted by: " Liza Wood " lizawd3yahoo (DOT) com lizawd3