Ramsay Hunt Experience said:
Myfitnesspal is a great tool that I've used successfully myself in the past. But I'm not sure that it was always giving me an accurate reflection of the number of calories I ate in a day, and if it did, it did so by kind of encouraging me to buy prepared foods that weren't as healthy as what I could make myself. In other words, unless I was weighing everything I cooked for myself and ate, there was going to be some variation. In restaurants, the variation is probably greater. Think of Chipotle. If you ask for guacamole, there's no telling how big a blob they're throwing on burrito bowl. Probably the most accurate count you're going to get is for some prepared frozen meal.
In any case, I've heard of studies that show that people who calorie count typically underestimate their calories by as much as a couple hundred a day. When you add in that all the estimates of our basal metabolism are complete guesses, then I think it's tough to rely on calorie counting as a way to ensure you're running a caloric deficit unless subtract an extra few hundred calories from your daily total as a buffer. For people who have a lot to lose, it can be demotivating to think you're running a 1,000 calorie a day deficit and not see results that reflect that. Finally, I think that the more steps there are to the routine, the less likely you'll keep it up. So if I'm having to weigh everything, enter every macronutrient for a new food, etc., I think it's less likely I'll keep doing it when I'm not seeing big weight losses to motivate me to stay on track.
My experience is anecdotal so don't rely too heavily on it, but here's my thoughts on myfitnesspal.
1) their estimate of TDEE is a rough estimate based on age, current weight and reported activity level. It's not going to be perfect. If you work in an office and run 5 miles a day, should you say you're active or sedentary? My opinion is that you are sedentary and you should log your 5 mile run as exercise. If you work retail and you're on your feet all day you should say you're moderately active. You didn't do 8 hours of walking, but you were moving around all day. If you're a brick layer you should probably active. It's just an estimate of NEAT.
2) their estimate of calories burned from exercise is also imperfect. I probably burn more calories from running 6mph than a skinny teen running 7mph. I burn more calories running 6mph when I'm out of shape than when I'm in shape. I get that.
3) their calorie totals for foods are also going to be inaccurate. If I get ten burritos from chipotle they might average out to 1045 calories but one my be 990 and another 1150 based on how much meat, rice, guac etc i get. You're right about that too.
4) that said, most of the reason people under report calories is that they lie to themselves. When your kid is done eating and leaves a nugget and handful of fries it is easy to add a hundred calories without logging it. I find I'm most successful when i log every bite because it makes logging "sacred". So I'm using the tool to promote mindful eating.
5) i also find that - for me - if i plug in my current weight and sedentary, with a goal of losing 2 lbs per week, then log all of my exercise, then I really do lose about 2lbs per week almost on the nose. If it seems to be off i can adjust.
6) when I'm first starting out, exercise is so much more important because A it's more difficult and B doing more in March means I'll be able to do much more in June. So I'll log everything. 30 min walking at the mask. Mowing the lawn for 60 minutes. House work, vigorous for 30 min (maybe i was half assed cleaning for 60 min so I'll log 30). I log all of it.
7) i allow myself to eat those extra calories. If i get on the treadmill and walk and burn 250 calories, i want to eat those 250 calories. Sure, i could burn an extra .07 lbs by doing the exercise and not increasing my calorie chart. But by letting myself eat the extra calories, i reward myself for putting in the time on the treadmill. I WANT to work out so i can have a better dinner.
8. I also set my weight loss to the maximum safe amount of 2 lbs per week and don't cheat. I've gone downstairs for a 5 minute run before. I doubt it matters physically, but mentally it keeps my streak alive of not going over. And if i can make that streak "sacred", i reinforce the habit.
9. It game-ifies the weight loss process, and for me that's very motivating. I like plugging in different dinners i might have tonight and thinking if i go for a run i can have that burrito or that second slice of pizza. Or i can just have one slice and take a rest day. I am in control.
10. It lets me track protein fiber and sodium, too. Again, not perfectly. But it's really easy to eat next to zero fiber in a day. Tracking those helps me to choose healthier foods. I like to be over 75g protein but would prefer to be well over 100 especially if i exercise or I'm going to be sore like yesterday.. i like to get 20g fiber minimum but prefer to be closer to 35-40... when i choose foods that make that possible while staying under calories, it keeps my sugar down indirectly because there's not enough calories left for sugar. So I don't do low carb or keto or no sugar or Mediterranean or any other fad, i just vaguely eat better. I put granola with flax seeds in my yogurt now, and I'm using Icelandic yogurt instead of Yoplait, and i add strawberries raspberries and blueberries, not because it's an approved food in my diet, but because I get a ton more fiber and protein for similar calories. If you had told me to eat that daily five years ago I'd have said no way. Now though it was my idea so I'm invested in it. I even like it.
Net net, it's good to have you here and I'm glad I'm back posting in here too even if we're not doing the exact same things. I think mindful eating and some kind of tracking makes sense for anyone. I definitely don't think myfitnesspal is the only tool or necessarily the best tool for those things. But it's worked really well for me when I've stuck with it and helped me to reframe my relationship with healthy eating so i love talking about it and learning what other folks do so i can incorporate it. I think bass mentioned spacing out your protein for better absorption, so i don't have carbs all day and then eat two whole chicken breasts for dinner. Other fred is watching sodium so now i do too. A bunch of people here did yoga so i picked it up and feel much better when i stick to it, even though i was 284.6 when i started this a couple years back. It's good having accountability but also good having smart people you trust share stuff they've learned and I'm excited to have you here because you're definitely smarter than these schmucks. They're not even reading this whole wall of text.