Calorie in vs. calorie out...confusing!

[maree_62]

So, I have been doing the fitbit since May 10th. Im doing great with my exercise and walking more then ever! Walk at least 16000 steps on an average day. Several times I have hit the 20k.The calorie intake thing confuses me tho. For example it may say at the beginning of the day I can eat 1500 calories. Sometimes by the end of the day from walking/etc, it may say I can still eat another 900 calories. Mind you I have been eating all day and keeping tack of it. So, in general most days I am under for eating, tho I am NOT starving myself. I lost 3 pounds steady at the beginning and now I am stuck there and cant seem to lose anything. Do I need to eat alot more food in order to lose more weight? It sounds silly and makes no sense...burn calories, lose weight....but not happening....advice?

[lindsayu]

I find the calorie count to be confusing too!  the amount of calories you burn increases as the day goes on, so at any given time, you should try to be "even" or slightly under.  

What might work better for you, is to track your calorie output for a week or so, and then determine how many calories you should eat.  That way, you'll have some guidelines to follow.  

[Raviv · Accepted solution]

From what I understand, the amount it says you can eat is the amount burned minus the amount you have chosen as your deficit for weight loss.  So if you normally burn 2,000 calories in a day and you chose 750 as your deficit, it will say you can eat 1,250 calories when you check it in the morning.

Now let's say you have a more active day than usual and you burn 300 more calories than you usually do.  Your Fitbit will adjust to that and say that you have 300 more calories you can eat, so it will change from 1,250 to 1,550 allowed.

That adjustment means you maintain the same calorie deficit whether you're very active or sedentary.

[maree_62]

Thank you both. Im not extremely over weight to start with. But, as all us females know, we are never happy with our weight/size/etc. I would like to loose 8 pounds total. Not alot but yet so hard! Im an active person with my job so I get the steps in and am now watching what I eat. I do feel better, but its the stupid number on the scale. And knowing I am doing good burning calories and taken in calories, it just doesnt make sense to me. I burn on average 2500 a day and eat about 1200 a day, if that. sometimes it is even hard to hit the 1200! And have a great water intake. I just dont get it! Theres something Im not doing right. Just the thought of having to eat more doesnt make sense to me!

[Raviv]

I'm definitely not an expert, but going too low on calories really can make things worse, especially when you're that close to your goal weight.

Maybe up the calories a bit, go for quality nutrients and focus more on weight training to tighten up a bit instead?

A while back I found that my ideal weight, where I thought I looked the closest to smoking hot (well, the middle-aged version), was actually higher than what it was when I was younger.  But in my 20s, I had a lot less muscle, so I was skinny.  When I was in my 40s, I had more muscle and was toned.  And that's usually a better look for most of us anyway.

[maree_62]

True....and I do need to remember I aint 20 no more.......or even 40 for that matter! But, smokin hot is something we all wanna be! 🙂

[Heybales]

Ya, your body is going to rebel against you this close to healthy weight and only giving it 1/2 of what you burn.

Very bad idea.

Small reasonable deficit for amount to lose will help the weight be only fat.

Make it unreasonable if you want to include muscle mass and do this all over again after gaining fat back and making it harder to lose next time.

This is how yo-yo dieting starts, burning some muscle on each time, until you gain easy and lose really hard.

Take your 250 cal deficit.

Meet your eating goal.

You obviously didn't gain the weight you are now trying to lose by eating 1200 - so you have the ability to eat more.

You need to rethink what you eat - you need calorie dense foods.

No low or non-fat anything, full fat cottage cheese, cheese, milk, yogurt, ect.

Eggs, ham, ect.

You have probably jumped on the diet bandwagon really gung-ho, and that's great - but usually not sustainable. Bring back foods you know you like.

And you feeling full, and your body being fully fed for it's level of activity - are 2 very different things - not related.

So don't use hunger as a cue. Most people did that and gained weight they are now trying to lose.

[maree_62]

So basically you are saying that I need to eat like I'm not trying to diet? Because I am eatin the things you listed, the cottage cheese, milk, yogurt, etc, but you pinned it, I have been doing non fat. So, I am missing the fats from those items that my body actually needs....?
And I burn roughly 2500 calories a day, so I should be eating a lot closer to the amount of calories burned? But of the healthy proteins. I've been staying no carb or very low carb.
Thanks for all your advice. 🙂

[Heybales]

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@maree_62 wrote:
So basically you are saying that I need to eat like I'm not trying to diet? Because I am eatin the things you listed, the cottage cheese, milk, yogurt, etc, but you pinned it, I have been doing non fat. So, I am missing the fats from those items that my body actually needs....?
And I burn roughly 2500 calories a day, so I should be eating a lot closer to the amount of calories burned? But of the healthy proteins. I've been staying no carb or very low carb.
Thanks for all your advice. 🙂

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You eat less in a diet - just not an extreme diet.

And eating 1/2 of what you burn is extreme.

You ever had a vitamin or mineral deficiency, or known someonet hat did?

How long until it showed up - was body telling them what they needed (some claim to hear that, studies have shown with them they were way off)?

Likely no - usually some negative effect is seen, either really bad or slightly bad, blood test is done, it's found out - supplements are taken to raise the level.

Same thing with calorie deficiency - it'll show up sooner or later - and it can have negative effects before you happen to notice them (muscle mass loss - you'll regret that later).

Your body just needs calories to know there is no reason to adapt slower, and to give it something to rebuild with. Now low carbs and low protein doen't give much to use at all.

So if eating low carb for some reason, fine - you'll need to increase the protein and fat. Depends on what program you follow.

If doing the low carb high fat one - don't do intense cardio, asking your body to use carbs you don't supply is just asking for issues.

If doing the high protein version - excess is converted to carbs anyway and stored away, so not as bad.

[Nora58]

I don't really see the need to ever diet. I only eat clean unprocessed foods I make myself and fresh fruits and vegetables, seafood. I add grassfed meat maybe once every 2 weeks. I make a protein shake after my 4 mile walk with the dog and work out in the yard and garden. I eat fruit for snacks and never bring flour or anything like bread or crackers in the house. I will make 16 bean soup and cornbread on cold days and love chili as a way to use my meat. I don't feel hungry or like I'm dieting, just taking care of myself and losing lbs. It's all about portion size and how you prepare foods you love. You have to make the cooking of the food as enjoyable as eating it. Make your kitchen a clean calm nuturing space that you enjoy working in and you will change your relationship with food. I prepare my food with care and respect because it's going to keep me healthy. good luck to all.

[Raviv]

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@Nora58 wrote:

I don't really see the need to ever diet. I only eat clean unprocessed foods I make myself and fresh fruits and vegetables, seafood. I add grassfed meat maybe once every 2 weeks. I make a protein shake after my 4 mile walk with the dog and work out in the yard and garden. I eat fruit for snacks and never bring flour or anything like bread or crackers in the house. I will make 16 bean soup and cornbread on cold days and love chili as a way to use my meat. I don't feel hungry or like I'm dieting, just taking care of myself and losing lbs. It's all about portion size and how you prepare foods you love. You have to make the cooking of the food as enjoyable as eating it. Make your kitchen a clean calm nuturing space that you enjoy working in and you will change your relationship with food. I prepare my food with care and respect because it's going to keep me healthy. good luck to all.

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Yes and no.

Yes, that's absolutely the way we should all be eating.  Food quality is a HUGE component of health, and had we all been doing that our whole lives, there would be a lot less obesity as well as fewer metabolic problems and health issues.

But, having said that, we are not all the same.  Some people have health issues unrelated to nutrition or even a disability that means they can't do what the average person does in the course of a day, so they may have to limit their intake because their output is already limited.  Others have bodies that don't process food/nutrition correctly.  Or they might have damage to their endocrine system, either through birth, physical trauma or malnutrition.  Me?  I've got multiple TBIs with documented damage, and I'm 50 so the hormones aren't anything like what they were when I was 20.  Add in years of eating crap because I was 20 and stayed skinny no matter what, and I have to make adjustments now.

So yes, for the average person with a reasonably healthy past, then just eating healthy, natural, nutrient-filled foods in the amount they want is really all they need.  Some just need to take it a little further, for a short time to regain balance or for the long haul because of chronic issues.

Once you add up all the people that have some kind of mitigating issue, it's a really large chunk of the population.

[Raviv]

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@maree_62 wrote:
So basically you are saying that I need to eat like I'm not trying to diet? Because I am eatin the things you listed, the cottage cheese, milk, yogurt, etc, but you pinned it, I have been doing non fat. So, I am missing the fats from those items that my body actually needs....?
And I burn roughly 2500 calories a day, so I should be eating a lot closer to the amount of calories burned? But of the healthy proteins. I've been staying no carb or very low carb.
Thanks for all your advice. 🙂

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Fat is not a horrible thing.  Fat makes your brain run better.  It makes it so you're not hungry an hour later.  It also allows your body to absorb certain nutrients like A, D, E and K, all of which are a pretty big deal.  Deficiency can actually lead to issues, not the least of which are skin problems and even depression,

So don't avoid fat.  Just make sure it's natural, quality fat - like full fat dairy, avocado, salmon and nuts.  Not soybean oil or hydrolized stuff.

[Nora58]

I'm almost 60 and disabled, ate like crap and a few years ago decided I wasn't going to have the issues my 4 older siblings have that are age /diet related. So far no b/p problems, no cholesterol trouble only surgeries and a 10 on a scale of 1 to 10  with 10 being the worst pain you ever imagined. I fight it everyday and work through it every minute so I can make it to the next minute so each step is a victory and that's why making the meal should be as enjoyable as eating it. Believe me pain is motivator because it is always with me and getting on the trail with the dog is time I can enjoy nature and while I still hurt I can still see beauty around me and be thankful .

[Nora58]

I'm 58 and disabled, not real great health but life is what you make it. I ate like crap, put on 20 lbs which for me was a serious issue and still managed to put on 7 more. Two years ago I decided I wasn't going to have the issues my 4 older siblings have that are age /diet related and changed my lifestyle.  So far no b/p problems, no cholesterol trouble, only surgeries and a 10 on a scale of 1 to 10  with 10 being the worst pain you ever imagined. I fight it everyday and work through it every minute so I can make it to the next minute so each step is a victory and that's why making the meal should be as enjoyable as eating it. Believe me pain is a motivator because it is always with me and getting on the trail with the dog is time I can enjoy nature and while I still hurt I can still see beauty around me and be thankful .I'm sorry if you feel like this was so easy for me .Lets say 58 instead of almost 60, it sounds so much better.

[dancefoxtrot]

Good fat like Omega 3 from nuts and salmon and fat from avocado are important for health. Animal fat in much quantity is not needed. Read about it. DrFuhrman.com is a good place to start. 

Barbara 

[ssjones999]

Increase your protein and cut back on bread. Works every time!

[greenandgroovy]

It just might be the foods you are selecting to eat - I am also very close to my goal weight and 48 years young - but I find if I cut back on carbs and make sure to fill my plate with fresh veges and lean protein (all fresh or frozen) I can lose up to 2 lbs a week if I keep my diet at 1100 (for a 1000 cal deficit) with my exercise around the same average as yours between 2200 and 2500 burned.

[SherMac]

Don't eat back exercise calories.

[waverly94]

Absolutely. I have a natural preference for foods that are fresh (as opposed to frozen, canned or fast - it always feels like empty calories to me, I never feel satisfied or strengthened by junk food.)

But as much as I love fresh fruits and veggies, my body desperately begs for protein and (good) fat to feel satisfied. Sometimes just eating veggies makes me hungrier! So I keep hard-boiled eggs, cheese sticks, peanut butter, cottage cheese, tuna, almonds (and other nuts) handy. I especially try to make sure I get some good protein/fat in my first meal of the day so I will have energy (and not be cranky) at work. Once a week or so I even put that evil butter on an English muffin! 

The only low-fat thing I buy is mayo and I only keep that in my fridge at work, for those days when I don't have time for anything but a sammy. I just prefer not to dedicate that many extra calories to a spread.