I've been reading alot about this and seeing lots of varying opinions on it. It seems common knowledge that eating well below your BMR (what it takes for you body to operate on calorie-wise if you did nothing all day but sit) isn't good for the metabolism.

Some places suggest eating a couple of hundred calories below your BMR, some just at, and some above if you exercise so that the calorie expenditure will be right at the BMR.

I know watching calories are not necessary unless you're close to goal or are having a hard time losing (which I am), but I've been looking at my caloric intake the last week and I'm averaging between 1150 and 1700 depending on exercise. I'd like to lose about 60 lbs. and am beginning to wonder if I need to up the calories.

So, I was wondering what some of you thought about the BMR thing.

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~~lavender~~

LC/JUDDDD
(Ticker total loss since 3/30/09)

I've never had a lot of confidence in any BMR calculator as being particularly accurate for any person as there are so many variables. As a result, I don't try to incorporate it in my methodlogy. I supose if you are eating substantially fewer calories than approximated by a BMR calculator and not losing weight, it may be an indication that you need to increase your calories to get your body out of starvation mode and increase your metabolism.

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Henry

I agree with Henry that BMR can be pretty tough to calculate. There are a few ways to increase it though. One thing is to exercise. Strength training and interval training have proven to increase BMR not just while your are actually doing it, but for days afterwards. Google 'post exercise oxygen consumption' for a better explanation.

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"Failure is not an option" ~ me


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04-20=09 213/192/180

That was interesting, Greg .. I knew exercise did good things for us for several hours afterwards, but not for days!

Thanks for both your inputs. I have a sedentary job so I've been going back and forth between actually upping my calories to see if it will help. Seems counterproductive. But then again, I've seen no great (external) improvements since I began this, so I guess I should give it a shot for a week or so.

__________________
~~lavender~~

LC/JUDDDD
(Ticker total loss since 3/30/09)

My personal experience is that when I had a lot of weight to lose, calories didn't matter and I lost weight pretty easily eating a fairly high number of calories. Now that I'm closer to goal, I've had to lower the calories I'm eating in order to lose weight. It seems to be something that varies a lot from person to person, but I was stalled until I lowered my calories a bit (to about 1200, but I'm a very short, not particularly muscular person). I had to keep trying different numbers for a week at a time until I found the best level. So, I think that it's worth experimenting a bit if you've been stalled for awhile. Of course, I still count carbs according to Atkins.

Thanks, garden, I've been doing some more reading and it does seem worth a shot. I'm short, too, and muscular would NOT be a word used to describe me at all!

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~~lavender~~

LC/JUDDDD
(Ticker total loss since 3/30/09)

Well i think that weight bearing excersize is the best.. If you build muscle you will burn fat. That is a fact.. So i am going to start this soon. as soon as sweety is better and back to work.. That is not really a good excuse.. So i am going to start in the morning.. Upper body work out.. making note on desk now.. Ok note wrote.. Now i have no excuse.. So I know that good ole sorness i will be feeling the next day.. Ok Lavender let's keep in touch..

I've been googling to see if the elliptical is considered a form of weight bearing. I know when that thing punches up the tension, it's a good workout for the legs. I do need to do more upper body work, especially arms. Can you say .. batwings?

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~~lavender~~

LC/JUDDDD
(Ticker total loss since 3/30/09)

Hi, Lavender. Just reading around the site. May I jump in?

I'd opine that the elliptical IS a form of weight-bearing exercise, since the action requires you to push with your feet against the weight of your body. The only thing you miss is impact.

For my money, exercise is one of the keys to weight loss, and especially maintenance. Both cardio/pulmonary and weight training should be included, to build (calorie-burning) muscle, improve the heart muscle, and get that oxygen going.

Reading Dr. Atkins reminds me that the metabolic difference in a ketogenic (fat-burning) diet gives me a calorie advantage. I eat more calories because of the percentage of fat in my daily menu. This changes somewhat in the ongoing or maintenance phases, when the ketosis/lypolisis effect is modified by increased consumption of veggie and fruit carbs. Still, you can eat a whole lot of spinach for fewer calories than the kind of carbs that cause us problems. (Can you say mashed potatoes and gravy?)

So I say, don't count calories. Just eat the right stuff.

Carry on!

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Barb L.
Atkins since Jan 2003
Maintenance as of 4/05


My Fitday Journal

I have a question for you. How many grams of protein are you eating every day? I think the RDA is even conservative in their reccomendations but they say for women it's around .4-.5 grams per pound. So if you weight 200lbs, you'd need to eat 100 grams of protein per day. The level changes also depending on your activity. Look online to find out the exact amount you need and try upping your protein if needed. That may help. I agree with hdyhouse about calorie calculators. I'm sure you've known someone who can eat anything and stay thin. Or someone like me who can eat a cookie and gain 5lbs...lol. There have been a growing number of scientist who also question the accuracy of the calorie in / calorie out theory.

Hey Barb!

Yes, join in! Glad to hear your opinion on the elliptical. I need to use my free weights a bit more, especially the upper body since my arm thingys on my elliptical doesn't do alot for me in that area.

I've been keeping just half an eye on my calories to make sure I'm not eating an exhorbitant amount or going to low. Even if it goes up a little one day, I don't worry about it for the very reasons you pointed out. Plus if I exercise that day, that creates a little calorie deficit for me. Having just switched back to Protein Power, I am keeping both eyes on my carb/protein counts.

Thanks for you input, I appreciate it!

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~~lavender~~

LC/JUDDDD
(Ticker total loss since 3/30/09)