Weight Loss Support - BMR & Jillian Michaels & help!




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teawithsunshine
07-11-2009, 07:22 PM
I'm still trying to figure out the BMR thing after learning about it the other week or so.

I've been using an online BMR calculator and then this morning, I calculated what my active metabolic rate is from Jillian Michael's book "winning by losing."

Basically, from her book, my caloric intake for my current weight of 168 lbs is an average 2,258 calories (cardio only) to 2,530 calories (cardio & weight lifting). From the online BMR calculator it's about 2,428 calories after I include exercise.

Q1: Does this mean, after I get the total amount of calories for BMR, it's simply to maintain my weight?

Q2: In that case, does that mean I subtract 500 or 1,000 calories from the total amount of calories for weight maintanance in order to lose 1-2 lbs a week? (*Like if it's 2,258 calories for example, then I should be eating about 1,700 calories or so in order to lose a pound a week?)

thanks!

~ tea


seagirl
07-11-2009, 07:27 PM
What have you been doing up until now? Because clearly it's working!

teawithsunshine
07-11-2009, 07:33 PM
My weight loss has slowed down significantly ... I lost a hundred fairly easy (just walking & eating 1,200-1,300 calories a day).

Then around the 210 calorie mark or so, my weight loss started to slow down.

Then by the time I reached 178 pounds (mid march), I joined a gym and started doing different cardio machines & included weight lifting. I upped my caloric intake to 1,500 calories then on the advice of my trainer since I still was struggling to lose weight and I was burning a lot more calories in the gym.

It's still slowed down and I only lost 2 lbs getting into the 160s very recently. I've tried eating less and eating at 1,500 calories and the scale doesn't budge. So the only other thing I could think of was to eat more.

But how much is enough to keep losing? I work out hard at the gym, but I'm not very active outside of the gym.

If the BMR thing doesn't work, should I get a bodybugg? I'm just frustrated. :)

~ tea


seagirl
07-11-2009, 07:34 PM
how tall are you?

iaradajnos
07-11-2009, 08:05 PM
I have also experienced a slow down of weight loss. My thinking was to add some more intensity to workouts that I already do, add one more to the week, and reduce calories. Also, I've tried increasing MUFA's to almost every meal (3-4 meals every 3-4 hours). In the last week, I've really felt a shift to success. I think the MUFA's helped my bloat and move my digestion (and constipation which is very weight heavy). I feel better.

Something I also noticed this morning at the grocery store was my favorite breakfast bun (a Portuguese sweet bun) has the calories as 170 so I have had one with my eggwhites/almond milk for a daily bread pudding. However, it's tricked me since the claories were determined for eight servings when there are only 6 buns.

This makes me realize that I need to really check out all my standard dishes and reassess to be sure I am ACCURATELY counting calories. This is one area that I think may have strongly contributed to my slow down (plus the constipation). At least, I feel like these are the two things that I have modified and now I'm clicking along again.

I bought two new books lately that I really love and have helped me to recommit: Prevention's 321 Weight Loss Plan and the Flat Belly Diet. Great info (added to my Volumetrics book by B Rolls).

To toot my horn, I went to Goodwill to buy a couple "too small" pants to inspire me. This method of goal setting really helped me over the last six months. Well, I picked out a bunch of pants and went to try on--they ALL fit. Two are a little tight but everything else fit. I bought them all (not my best financial plan but awesome for my mood). I did get one Evan Picone dress that is almost able to zip up but not quite--for my inspiration to lose the last bit of weight.

Also, nice to have my husband ask me this morning: so you're almost there what's your plan to maintain this? For some reason, this really makes me appreciate that he understand that success is great but there's a new life ahead that I have to figure out. I feel like Dortothy after landing in Munchkin Land. Looks good but, let's go slowly here.

JayEll
07-11-2009, 08:22 PM
You're doing the calculations correctly, I think. And yes, you would subtract 500 from your estimated active calorie burn (BMI times activity factor) for a pound a week loss. But please keep in mind that these are generalizations, and Your Mileage May Vary... ;) All these calculations are estimates and averages only.

Jay

EveLHaelf
07-11-2009, 08:32 PM
I was confused when I read Jillian's book too! Here is a link to my confused post: http://www.3fatchicks.com/forum/calorie-counters/175703-winning-losing-calorie-counting-lots-math-here-sorry.html

this is my first time trying to put a link in a post so sorry if it doesn't work. I just didn't want to re post something. But I was REALLY confused about the math in the book so if anyone can check out the post (originally posted in the calorie counters forum) and has any answers to my weird questions that would be great. :D:hug:

I remember Jillian talks about fluctuating your number of daily calories eaten (but still have them equal to your set number for a week) to get past a plateau. She says it 'confuses' your body by doing this and can help continue to lose. Maybe that will help you? But you have lost a lot of weight so far! Congrats!:carrot:

ddc
07-11-2009, 09:59 PM
I heard Jillian on her radio show say that she puts all of her Biggest Loser girls on 1200 calories and all the guys on 1600.
Quite different than what her books say. But, I guess they're there to lose it quickly, huh?

JayEll
07-11-2009, 10:35 PM
Biggest Loser is a contest! It is not a weight loss clinic! I personally think they are doing dangerous things on that show--look at that one contestant who ended up with a cracked hip. Basically, what they do on that show should not be copied as being a good way to proceed.

Jay

ddc
07-11-2009, 11:04 PM
I know---I don't know why I continue to watch it.

EveLHaelf
07-11-2009, 11:32 PM
Yeah, in her book she says not to ever go below 1200 calories a day because anything lower than that will put your body in 'starvation mode.'

canadianwoman
07-12-2009, 12:27 AM
I heard Jillian on her radio show say that she puts all of her Biggest Loser girls on 1200 calories and all the guys on 1600.
Quite different than what her books say. But, I guess they're there to lose it quickly, huh?

On Jillian's latest radio show podcast she said 1400 calories were a good place to set one's calories at.
She varies with the caloric amounts all the time making *me* more and more confused about where to set my calories at.

Lori Bell
07-12-2009, 09:06 AM
how tall are you? She won't tell. Lots of people ask, she never answers. :?:

seagirl
07-12-2009, 09:41 AM
She won't tell. Lots of people ask, she never answers. :?:

I guess we can't really help then. There's a huge range of calories depending on whether you are 4'11", 6'2" or somewhere in between.

Good luck!

JayEll
07-12-2009, 12:07 PM
One can kind of guess from working backward from the numbers. But that's not the point--teawithsunshine just wants to know if she's doing the calculation correctly, and it looks like she is, regardless of her height. :)

Jay

Shannon in ATL
07-12-2009, 12:14 PM
Tea, I'm with Jay - your calculations are correct. And the BMR calories are to maintain, so to lose you would have to subtract 500-1000 depending on your goal, yes.

I never included exercise in my calorie calculation, still don't as I'm maintaining. I put in lightly active and get my calorie level from that. I've seen that I have to eat pretty close to that limit, even if I'm exercising a lot, or I gain weight...

thisisnotatest
07-12-2009, 04:53 PM
I also heard on jillian's show that they did put the contestants on 800 cals/day as a jump start of sorts. Also that this is recommended for the super obese.
I really like her, but you need to do your own research on the things she says, since she herself is not a doctor or scientist, but merely a regurgitator and tester of information and theories (like any one of us)
Take her info with a grain of salt.
I think the only way calorie counters find their right number is through experimentation. Maybe you could start looking at the kinds of calories you're taking in and do some experimentaion there. I have no idea what your plan is, but if the math is making you crazy, try tweaking other areas.

teawithsunshine
07-12-2009, 07:53 PM
Hi!

To answer Lori Bell & Seagirl's question on my height, I'm 5ft 8 inches. The reason I've never included it in my information is because in the past I'd get hit by criticism from other people (on and off 3fatchicks's forum) for citing a low (but still acceptable) weight as my target goal.

That weight was decided for medical reasons, not for obvious egotistical reasons. :) And you do get tired of trying to explain yourself each time you do reveal your height in answering a person's question regarding your personal weight loss journey. :)

JayEll is also correct. I posted the question just because the BMR thing is a new concept for me to understand, and some of the literature like in Jillian Michael's book I talked about in the original post, wasn't exactly clear on the fine print on losing weight via BMR, AMR, upping calories even more with your exercise routine, etc etc.

That's all! :)

~ tea

seagirl
07-12-2009, 08:12 PM
I'm your height, and my BMR is around 1850. My calorie intake is around 1600 a day, and I burn around 200-300 a day on week days, and around 2000 every other weekend on a hike. I guess that's about a 500 calorie deficit, which is what you were calculating.

I don't think that it's just about that though, because if your BMR is 1800 and you deduct 1000 calories a day, you aren't going to lose 2 pounds a week by eating 800 calories. I think it has to be combo of fewer cals than you bmr (adjusted for your normal activity) and a deficit from exercise.

Sparkpeople gives me reports about "calorie differential" showing my intake versus my bmr+calories burned. But, they have this disclaimer with it:
We provide this report because members like you requested it, but SparkPeople does not recommend focusing on your daily calorie differential. Please use this report with care. Weight loss happens by creating a caloric deficit over time—not in a single day. We don’t necessarily encourage people to eat more on the days they work out or eat less on days they don't exercise. We encourage you to look at your calorie goals (what you eat and what you burn) on a weekly—not daily—basis to notice overall trends.

teawithsunshine
07-12-2009, 08:22 PM
LOL, yeah I know about the quirks of calorie maintenance via BMR. My current resting BMR has me about 1,558-67 calories (depending on which BMR calculator I use). Exercise "supposedly" kicks it up a lot higher to over 2,000 calories... anywhere from 2,400 calories to 2,700 calories (if I'm to believe the calculators are correct).

It's been difficult to try to determine how many calories to lose weight since I joined the gym & started lifting/gaining muscle mass. I've tried the traditional 1,200 calories, 1,500 calories, etc etc without much success as of late. I'm now trying about 1,800-1,900 calories to see if that helps. The caloric experimentation has been frustrating at times, but it goes on.... :)

~ tea

rockinrobin
07-12-2009, 09:27 PM
It's been difficult to try to determine how many calories to lose weight since I joined the gym & started lifting/gaining muscle mass. I've tried the traditional 1,200 calories, 1,500 calories, etc etc without much success as of late. I'm now trying about 1,800-1,900 calories to see if that helps. The caloric experimentation has been frustrating at times, but it goes on.... :)


Experimentation is all you've really got. We have nothing else. Trying to decipher all those numbers won't necessarily provide you specifically with a "correct" number. As is often said around here, we are all experiments of one. YOUR body will do what YOUR body will do.

And you do get tired of trying to explain yourself each time you do reveal your height in answering a person's question regarding your personal weight loss journey

Tea, people are just looking to help you, you know that, right? Not to be nosy or judgmental. You're taking your personal weight loss journey (as we all are) and making it more "public", just by being here posting and starting threads. You've asked many questions as of late specifically about the "correct" calorie count and the such. Since we don't know you personally and we're not doctors or professionals of any sort, having a simple thing like a persons height DOES shed a tad more light on the "situation". :hug:

teawithsunshine
07-12-2009, 10:32 PM
Hi Rockin' Robin!

I know people are trying to help :)

I just got tired of posting my height and having to explain when people would notice that and my target weight loss goal. I can see now in questions such as this, it'd help to reveal my height.

~ tea

cestlavie22
07-13-2009, 10:47 AM
You say part of your goal weight is medically driven. If your weight loss has dramatically slowed it may be time to check in with your caregiver to reassess where you are at, is the goal initially set still the best for you and to see if they have any other suggestions for continued weight loss.

Good luck!