Would really appreciate some advice regarding calorie deficits and weightloss!

[AndSoItBegins]

Hey everyone, I'm about to embark on my weightloss journey, but before I start I want to make sure I have all the relevant info.

So, a bit about me: I'm 24, male, 5'11, 290lbs. I've been overweight for about 10 years now, but I'm finally ready to change my way of living; I want to lose weight and be healthy full stop, not just temporarily.

Now, I'm aware of how losing weight works, and the basic idea of how it's done..but there are a few things I need some clarity on, and I'd be very grateful for any help!

My main problem is that I want to really understand how the calorie deficit part of losing weight actually works, and I think I do..

On a piece of paper, I've worked out that if I eat 2150 calories a day, that equals 15,050 a week.
If I take away my BMR (weekly=roughly 17,150) from the 15,050 calories I consume each week I'm left with an estimated -2100 deficit. To lose around 2lbs a week, I need a -7000 deficit(right?) So to further reach that deficit, I will also be going to the gym 5 days a week, burning around 1000 calories per session. Now my calorie deficit goes from -2100 to -7100 a week (my goal).

So what I really want to know is, is the way I've calculated all of that correct? Is that really all there is to losing weight via exercise and calorie deficit? Am I missing any important factors?

Like I said before I'd be truely grateful for any help or advice.
(Also, sorry if this is in the wrong section, I'm new here and not really familiar with where everything should go)

-Jason

 

[anitree_8693]

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[pmibal]

Classic recipe for failure!!!! There is a better way!

Hey everyone, I'm about to embark on my weightloss journey, but before I start I want to make sure I have all the relevant info.

So, a bit about me: I'm 24, male, 5'11, 290lbs. I've been overweight for about 10 years now, but I'm finally ready to change my way of living; I want to lose weight and be healthy full stop, not just temporarily.

Now, I'm aware of how losing weight works, and the basic idea of how it's done..but there are a few things I need some clarity on, and I'd be very grateful for any help!

My main problem is that I want to really understand how the calorie deficit part of losing weight actually works, and I think I do..

On a piece of paper, I've worked out that if I eat 2150 calories a day, that equals 15,050 a week.
If I take away my BMR (weekly=roughly 17,150) from the 15,050 calories I consume each week I'm left with an estimated -2100 deficit. To lose around 2lbs a week, I need a -7000 deficit(right?) So to further reach that deficit, I will also be going to the gym 5 days a week, burning around 1000 calories per session. Now my calorie deficit goes from -2100 to -7100 a week (my goal).

So what I really want to know is, is the way I've calculated all of that correct? Is that really all there is to losing weight via exercise and calorie deficit? Am I missing any important factors?

Like I said before I'd be truely grateful for any help or advice.
(Also, sorry if this is in the wrong section, I'm new here and not really familiar with where everything should go)

-Jason

---

Jason,

I see these mistakes being done all the time, and don't want you to fall in this trap. Calorie deficit may work, but it's extremely hard to maintain and it's a recipe to fail and gain MORE weight. The concept is sound, but the if you are de-sensitized to insulin, this approach won't work. Take it from me, I've been down this road and it is full of disappointment.

The assumptions you are making here:
1- A calorie is a calorie. This is a false, since calories from a chocolate bar is very different than calories from an avocado.
2- 1000 calories a day. What kind of exercise are you doing? You can run on a treadmill for hours and burn a certain amount of calories, but doing a 15 minute strength training, may burn less calories at the gym, but it will burn more calories at rest. So, strength training, with small short "sprint" type of exercise can be very beneficial.

Suggestion:
- Learn about insulin sensitivity, and what foods can cause metabolic syndrome (hint: sugar(fructose) is the worse).
- Nutrition first, exercise second. You should concentrate on both, but if your nutrition isn't sound, your exercise won't have a strong enough impact.

Feel free to reach out anytime. I can help you with your nutrition.

Your friend,
Pat

 

[ARHealth]

OK, so I think it would be more helpful to work the other way... Start by calculating your BMR (plus your general activity levels if you find a site that does this) and work out your recommended calorie intake for weight maintenance.
Then for weight loss, it's usually recommended to decrease by around 500kcal per day to aim for a weekly weight loss of 1-2 pounds - considered a safe, healthy rate.
This should give you a guide for the number of calories you should aim for to lose weight.

Regarding exercise - don't overestimate how many calories you'll actually burn. For fat loss the main thing that will really make a difference is reducing your calorie intake. Exercise is brilliant for helping you create that calorie deficit, for weight maintenance, body composition and overall health, but at the end of the day eating less is likely the main thing you'll need to focus on if you're wanting to lose weight.

There are more things to think about, as indicated by the poster above, regarding the impact of different types of food but I won't go into that here (though feel free to ask any questions ). A healthy diet full of whole foods while eating at a calorie deficit is in general the best thing for weight loss while focusing on health.