How do I lose fat on FitBit Blaze, Help ?

[AshhMK]

Hey All, Need your help. Just got the Fitbit Blaze and not really understanding how I am going to lose weight. 

I workout 6x week, Lifting weights and Treadmill(incline 15) - Speed walking. I eat around 1450-1700 a day. I weight around 175, 30 years old, female, and 5'9". 

All my 20's ive been on "fad diets" and never lived much... eating under 1000 cals. 

Unsure how to do it the right way and be successful. 

[CourtneyHunt]

Hey Ash,

I just got the FitBit Blaze as well, and I love it!

What type of lifting do you do at the gym? Weight? Reps? Sets?

What kinds of foods are you eating? 

[AshhMK]

I do 5 different types of workouts in a 60 minute period ... usually 5sets 10 Reps ... and i usually go about 70-80% my max on weights. as per FitBit I keep my heart rate around the 105-125 range...

Arms - (biceps & tris)

Legs x2 week

Back

Shoulders

Food - I do alot of Marco Calcs but try to follow FitBit... so keep around the 180g Carbs, 160g Protein, 60g Fat. 

Eat Chicken, Avocados, Oatmeal, Wraps(chicken), quiona, and Drink protein shakes... only have water and tea in my diet as well. 

[JohnRi]

Hi Ash,

Your BMR is 1599.  So you burn 1599 calories each day just breathing, keep warm, pumping your blood, etc.  The safest minimum of calories you should eat is no less than 1300 for your height.

So do not eat any fad diets.  They are bunk.

Stick to a balanced diet of protein, fat and carbs.  Keep your calories lower than you burn to lose weight.

You say you eat around 1450 to 1700 calories a day.  Your BMR is 25.8.  Which is about 10 lbs from being in the upper edge of the over weight range.

So my guess is you want to lose 20 lbs.  My suggestion is setting up a 500 calorie deficit until you are 10 lbs from your goal, and then go for a 250 calorie deficit.

You are going to have to log everything you eat into your Fitbit app, and setup a goal weight and deficit.

Lifting weights while strengthing muscle, does not burn a lot of calories.  Cardio activies like walking, running, hiking, cycling, swimming, these burn calories. 

So if your Fitbit is telling you burn 1800 calories a day, and you go with a 500 calorie deficit, to lost 1 lbs a week you would have to eat 1300 calories. 

You can eat more, by exercising more.  60 minutes on the treadmill every day would burn 500 calories. 

But weight loss for most people is 80% what you eat.  My first though is you are eating too many calories, and either you need to eat less, or exercise more or both if you want to lose weight.

I know 1750 doesn't sound like a lot of calories.  And 1450 isn't either.  And I'm telling you to eat less.  I"m 6'0" tall and I eat around 1800 calories.  Which for men my height, that is minimum number I should eat.  I can't imagine trying to eat 1300 calories.  I think I could do it.  But it would take a lot of discipline.

Good luck and stay active!!!

[AshhMK]

Thanks John,

Ya I do min. 15mins of walking a day. Steps are at a min. of 7000 a day. and i do Incline speed walking on treadmill min. 30 mins x 3 a week. 

i have my Fitbit set to kinda hard - 750 defict. and i track everything i eat. 

example yesterday - Eat 1484 Burned 2610. Said i under eat. 

confusing.lol. 

[JohnRi]

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i have my Fitbit set to kinda hard - 750 defict. and i track everything i eat. 

example yesterday - Eat 1484 Burned 2610. Said i under eat. 

confusing.lol. 

---

Ok, 2610 - 1484 = 1126 Deficit.  So you ate 1126 fewer calories than you burned.  You goal was 750, so in theory you could have eaten 376 calories more.  But most of the time your fitbit is going to over estimate your calories burned, and the labels on food is usually wrong, so you eat a little more than you think you do.

Basically if I were you I'd try to eat about 200 more calories a day.  While 1126 would be great if you wanted to lose over 40 lbs.  It's a too much for 20 or less.

Basically eat 100 to 200 calories under your goal.  1680-1580 Would have been a good range for yesterday.

Keep it up and you should lose the weight.