Does Goal Zone work for someone who is obese with low metabolism?

[DI108]

Hi, I'm just starting. It's been so long since I've been active, I'm afraid my metabolism is close to zero. I've been on so many diets and tried to starve myself to lose weight over the years. The goal zone suggests more calories than my usual starvation diet.

I'd like to know from those who have had similar issues (obese, low metabolism, years of inactivity) if it was ok to trust the Goal zone (found under food plan). It feels great to be active again and to be able to see this with fitbit. I feel very hopeful this could work. I don't want to eat more calories than I should. I know eating too few puts one into starvation mode.

Thank you!

[trainer · Accepted solution]

You probably have a few more issues than a generic fitbit user, so you want to make sure your settings are conservative at first (aim for only 1lb a week weight loss for example) and don't jump in too fast with doing so much you hurt yourself. Walking is always going to be a good way to start and you can easily start small and add on every day (for example try for some more steps every day, don't worry about speed) The best way I have found to use fitbit is to give it about a week for you to see what you are currently doing. Don't worry about setting goals or changing anything drastic for a week. Use your fitbit and look at it regularly. See when you are active, when you can be more active, etc. Then after about a week start making changes. I initially saw that I averaged 5 flights of stairs a day. After a week I changed that to 10 flights and stopped using the bathroom on the  main floor of my house. A simple change I have kept up to this day (since late 2011). Mostly I think you need to start adding more activity. This will force your metabolism to wake up and increase and then you can see why/how you need to eat the extra calories fitbit is allowing you. It might also be a good idea to check with a dr or dietician or personal trainer or someone who can give you more specific information that fits you personally.

[DI108]

Thank you very much. This is a very helpful and practical answer!

[DblGee]

I found that I really struggle to eat "enough" for the same reasons - a very screwed up metabolism.  It helps if instead of eating 3 meals  - eat 6 smaller meals.  I log my foods, so that I'm making sure to eat the "right" foods and spread my calories over the entire day.  I try to keep my actual "meals" about the same amount of calories.  If you spread it out like that it doesn't seem as much of an ordeal and even though you are eating smaller amounts makes it less likely your body will think it's starving.  MAKE yourself it breakfast - it really is the most important meal of the day.

[Trooper]

I use the Goal Zone as a guide. My calorie count can be higher but I choose to try to stay at 1200 calories. I have lost a lot of weight using the Fitbit and the Goal Zone. I am not sure what your caloric needs are but you should find something that your comfortable with. I think women are allowed between 1200 to 1400 and men are higher. 

[kaelarenee7]

The 1200 calorie intake for a woman would be for a sedentary woman who is probably fairly small already. 1200 calories is a day is not enough for most people. A good guide for the minimum amount of calories you should be eating would be to look up a BMR calculator. It'll ask if you're male or female, age, height, and current weight and give you an approximation of how many calories your body needs just for everyday living functions.

As a 24 year old woman with a height of 5'8" weighing in at 200 lbs, my BMR is about 1750. That number changes so as I continue to lose weight, it will go down. So I try to eat a minimum of 1750 calories a day so that my body can function as it's supposed to. I usually end up eating closer to 2,200-2,400 calories a day because I'm active and I burn 2,900-3,000 calories most days (except for rest days).

Since you have said that you've starved yourself in the past, the BMR calculator isn't going to give you an exact number of calories that your body uses to function, but it will be a good guesstimate. If you eat at least the number of calories for your BMR everyday, your body will adapt to the higher calorie consumption just like your body adapted to starving on a regular basis. It may seem counterintuitive for someone used to starving as a means of losing weight, but eating more will be good for your body, especially if you are active. Your body needs nutrients to repair after activity and improve. If you find it hard to eat up to the goal for calories, you can eat calorie dense foods like nuts and eat several small meals throughout the day.

I used to never eat breakfast and never bring a snack to work and I would just eat after 5-6 hours of being awake and at work. Once I started eating breakfast regularly and bringing snacks to work, my body got used to it and now I wake up hungry and have a light meal and I bring an ounce of nuts and 3/4 ounce cheese to eat a few hours into my shift at work. I work a very active job so having something small but calorie dense is good because it doesn't fill me up too much but it gives my body the calories and nutrients it needs to continue being active for the rest of my work shift. My stomach often starts grumbling just about the time I take a break because it's so used to having that snack now.

[josephz2va]

I focus mostly on the low amount of calories. Jenny Craig 1200 cals is enough for me and I'm mostly sedentary except on certain points in time as a customer service provider. I do consume some extra up to 500-1000 cals as long as it's clean eating. Cutting out all the bad foods you would normally eat. Donuts, bagels, cake, candy, ignoring the fads of commercials that says "taking this can help you lose 10 inches" or Dr. Oz commercials for short. Focusing on exercise programs like Fitstar from Fitbit, eating more cleanly like bringing to work a salad mix and not having credit cards to buy excess bad foods.