New here - Weight loss goal 80-100 lbs

[Djmiller26]

I bought my fitbit surge back on July 2, 2015, with a goal of losing 80-100 lbs over the next year.  I have a desk job, and didn't realize how inactive I was or how many calories I was actually eating until I started logging it daily.  Since I started using it I have hit 10,000 steps a day most days ( I do have rest days occasionally).  I have also hit 20,000 steps a day a few times.

I walked a 5K early in July and did it in about 57 mins.  Since then I have got my fastest mile walking down to 15mins 36 sec.  I have another 5k to walk in early september and want to be under 50 mins in it.  I have also pushed myself at a local track to walk 6.2 miles (10K) in 1hr 46 mins. 

Some results so far: My Resting BPM has dropped from 73 to 63.  I have went from 313lbs down to 297lbs using the Aria scale. I do weigh myself everyday, which I know can be frustrating as the weight like to bounce a few pounds. I have my first goal set as 290 (believe its easier to do in small increments).

My only concern is the calories in vs calories out.  On days I push myself, my surge is showing over 5000 calories out.  I have a hard time eating over 3000 calories (unless I eat fast food).  I eat 4-5 times a day now, and much better. My averages seems to run about 4000-4200 calories out per day vs 2400-2500 calories in per day. 

[awood08]

Welcome and congrats on your initial weight loss!

I also work behind a desk and didn't come close to realize how inactive I was and how much I was over eating. I couldn't believe the amount of calories I was eating. I too have the same issues with calories in vs calories out. I have been following a 1200-1500 calorie daily intake for the past 8 weeks, with a daily average of 1800-2000 calories burned. So far I've lost 22 pounds. Even if I have a day where my deficit is a little more than 1000 I don't compensate for extra calories. I listen to my body and if I feel good and my stomach tells me I'm not hungry, I don't eat. It's worked for me and my doctor is very pleased with my progress.

Good luck!

[WendyB]

Welcome to the forums! Sounds like you are doing awsome so keep it up!

Looking forward to seeing how you progress!

Happy Stepping!

[DominicJ]

The bigger you are the bigger a deficit you can have, but its hard to be specific.

I'd stick to the 1000 deficit, and if that means you eat a few spoons of peanut butter before bed, so be it.

The alternative is to track your Lean Body Mass on your Aria, and keep doing as you are until your LBM (not the percentage, the actual number) starts to drop, but its a dangerous game, 

Theres nothing wrong with "fast food", calories are calories.

[HelenaFitbit]

Welcome to the forums @Djmiller26! Congratulations on your success so far 

I'd say follow your basic food plan deficit (regardless of the workout) and then eat back your calories in something more calorie dense at night like @DominicJ said.

Let's ask @Heybales what he thinks. 

[Annie-NH]

I started out wanting to lose 95 lbs, with Fitbit it says i burn around 2500 per day, my goal is 2 lbs per week so I should eat no more than 1500 per day.  I have days where i just can't get in that much food and several times per week at am around 600-800 calories.  My Dr said that is fine, as long as it isn't every day and the food I eat is lean protein and green veggies, not to worry.  I have lost 21 lbs since June 2

[Heybales]

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@Annie-NH wrote:

I started out wanting to lose 95 lbs, with Fitbit it says i burn around 2500 per day, my goal is 2 lbs per week so I should eat no more than 1500 per day.  I have days where i just can't get in that much food and several times per week at am around 600-800 calories.  My Dr said that is fine, as long as it isn't every day and the food I eat is lean protein and green veggies, not to worry.  I have lost 21 lbs since June 2

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I'd suggest a find a way to meet your goal. Unreasonable weight loss will include muscle mass, already is likely.

You'll regret that next year when you have to lose weight again - unless you just enjoy dieting so much you want to keep yo-yo dieting for a long time. But most don't.

Frankly - there must not have been an issue eating way more than that prior, or you wouldn't be at point you need to lose weight.

Now, you are burning a lot - so if you can't eat that much - don't workout that much.

Do you want these workouts to actually have a chance to transform the body?

Obviously you don't need them just to burn more calories so you can eat more, you got that covered already.

So redefine what you are willing to eat.

Perhaps you have cut out too much fat thinking fat makes you fat - many think that.

Or "clean" has some definition that is personal and too limiting - and likely unsustainable in the long run.

There are many reasons your body will fool you and you won't be hungry.

Just as you can be vitamin or mineral deficient and you'd never know it from your body until something long term is really bad, and you get a blood test and discover it.

You can be too caloric deficient and get some negative results down the road you'll regret then.

Some vitamin/mineral deficiencies take a long time to get out of, and may have caused their damage already.

So also with calorie deficiency being too extreme.

So use your brain - not your stomach.

And might want to research how many classes typical Dr has to take on diet and nutrition in their course of study. And that level isn't even recent research, rarely.

Would you accept some advice on your gums from your podiastrist?

[Annie-NH]

You are dead on right on a number of points, the food has changed dramatically. Eating right means more planning more prep, more time and work and frankly I wasn't doing it.  Before I started this breakfast would be a mix of a couple of scrambled eggs a few days a week, then a couple of bagels at the drive thru near my job on the others. Lunch would be salad with grilled chicken a few days then whatever was in the vending machine on others and I wouldn't be able to resist something out of the junk food machine. Dinner some days would be lean protein and salad and veggies, but other nights might be a frozen pizza or cheese and crackers. So now I have 1/2 cup egg beaters for breakfast, I pack lunch always salad with grilled or baked chicken dressing made with oilive oit to get in my fats, I bring  a big baggie of raw veggies to munch on all morning and 2 low fat yougurts to have with lunch or in the afternoon, if I find I am starvng in the afternoon, I will get a package of nuts out of the vending machine to hold me until 4pm.  Dinner is lean protein, green veggies maybe another salad, if I want something more it is an apple, or another yogurt.

Exercise has changed too, I get up and walk at least a mile before work, I park as far away from the buidling as I can, and I make several trips out to my vehicle and walk around the building once or twice a day.  I do another mile or more when I get home from work.  I am now averaging 6 miles per day. I step up the intensity as much as I can to burn more calories and get my heart rate up. 

With all of the extra time it takes to walk, prep, and plan, my house has taken a toll, I had to put myself first.  I really prefer to eat like this, I feel so much better than when I eat junk.  I can do this for the long haul and after,  I don't miss the bagels or pizza, I don't long for the day when I can eat them again.