Eating too much on MJ?

[bethmoo88]

Hello

I started MJ a week ago, and my experience has been positive so far.

I haven’t had any side effects with the except of slight waves of nausea during the couple of days after the jab.

I’ve been religiously tracking my calories, and I’m having 3 healthy meals a day plus two low cal snacks which has equated to an average of 1500 calories per day. I haven’t been forcing the food in, but I’ve not wanted to eat any more afterwards either.

I average around 8k steps a day but I have a desk job so my TDEE calc shows daily calories of 1862 (I chose the sedentary option due to my job).

With that in mind, am I still eating too much? If my deficit is under 400 a day, I’m guessing I’ll be losing very slowly but if I did eat any less as this stage, I think I’d be hungry.

I am 5’7”, and I weigh 13st 3lb.

Any advice welcome!

Follow your gut instinct. It is perfectly fine to lose weight slowly, in fact, my endocrinologist told me she preferred me to do this.
good luck!

i assume you are on 2.5?
my experience with mj is that it has enabled me to fast 16/8 very easily.
ive never gone above 5mg and I’ve lost 4 stone in 7 mnths.
i aim for consistency over big loss

It all sounds fine!

Thank you for your replies. Yes I’m on 2.5mg.

I am happy to lose weight relatively slowly, but if all my stats (and google!) is correct then I’ll be losing less than a pound a week which is less than I hoped for when I started out.

What does it say you need to eat calorie wise to lose say 2lbs a week? That's a good amount, noticeable but manageable.

You could try reducing to that and just seeing how you feel. You might not feel the hunger you anticipate. If you do you can just go back to the 1lb a week version. It's still weight loss and it's more likely to stay off if it's not so rapid.

To lose 2lb, MFP thinks I should be eating 1200 cal a day. That seems quite low to me, but I could give it a try.

MFP is notably inaccurate on their calorie information, Nutricheck or Cronometer are known for being much better which when talking 100-300 calories can make or break a weeks effort I think it’s worth switching. Both are free.

Are you hoping to lose weight quickly (more than 1lb a week is quick) and not feel hungry at all? Is that in fact a reasonable expectation even on WL injections? Would you not just increase the dose to 5mg if you want to lose faster.

When I look at my TDEE versus my intake, it looks like I’ll lose between 0.5lb and 0.75lb a week. To me that is slow weight loss so maybe I need to be prepared to be hungry!

Have you changed your diet? I found that I hardly need snacks, mainly if I have a carb-heavy lunch like a ham sandwich. I try to get rid of the mandatory snack as I think it's better on the long run when I reach goal as snacking is one of my triggers.

i am on 1200-1300 per day, that's around 500cal deficity for me. Most days it's easy to stick to it. I loose between 1-2lbs a week on average and that was adviced as a health approach.

I use Nutracheck, I paid for the subscribtion and I really like the app.

I’m eating approx 100g protein and I’m in the healthy range for carbs over my 3 meals.

I do have 250 cals per day in low calorie snacks and milk in coffees so if I cut that out I’d be having around 1250. I don’t need the snacks to relieve hunger, I just having them out of habit.

@newmenewwhatever my experience exactly,do this

That’s very low cals for what you’re consuming.

youre saying you have 3 meals a day, eat 100g of protein, enough carbs, and do it in 1200 cals, so 400 cals a meal? Can you give an average daily diet?

Today I’ve had:

Greek yoghurt with a sprinkle of granola (300 cal, 15g protein)

Chicken with broccoli and wholewheat noodles (450 cal, 35g protein)

Salmon with orzo (450 cal, 30g protein)

Collagen (20 cal, 5g protein)
Cadbury delights bar (80 cal)
4 x coffees (100 cal)

So only 85g protein today.

@bethmoo88 I take 5mg. I’ve lost weight. I’ve no idea what my calorie intake is but I eat way less than I used to! No snacks at all. I’m not that fit (I’m 70) but I’m off cakes, biscuits and crisps and I’m not hungry! Happy so far - 10 weeks. I don’t weigh myself. I know I’m losing weight. I just eat proteins, veg and fruit. Love my coffees though.

If you increase whole foods like fruit and veg, you should be able to easily increase the volume of your food and decrease the calories slightly. For instance yoghurt and fruit for breakfast could be a decent portion for 200cals,

This looks like a good day. I think give yourself a few weeks, many dont lose on 2.5 anyway. :)

On 2.5mg it makes no difference. On 5mg a tiny difference. It's only 7.5 and 10mg I think people lose weight.

I didn’t lose much until I got up to 5mg. It really kicked in at 7.5

Your excess body fat doesn’t have high metabolic needs. You shouldn’t consider it in your TDEE. You need to calculate your adjusted body weight TDEE not your current weight.
Also , stop eating chocolate and swap it for some vegetables that are terribly lacking in your diet.

@caringcarer it's different for everyone, I couldn't stomach anything above 2.5, I lost 5 and half stone in 8 months,2 in the first 2 months all on a small dose,it depends how you respond,and what you want from it, I was always super repressed appetite wise, I had to force food down, even at a very low dose, I still can't eat much now I'm off it,still doing 16/8.

No clue why you would think that.
Myself and many seem to do very well on the initial dose. The WLI just gives me a bit more will power to cut back on portion size, exercise going very well, 14.4 lbs down in 5 weeks.
I have zero plans to increase and am considering stretching to 14 day dosing.

I have been on MJ for 16 months start weight was 17 stone now 9 stone 11. I stick to 1400 calories a day. I have a desk job I'm 5ft6 and use Nutracheck on 10mg.Goal weight is 9 stone 7.

I lost 10 stone eating between 1400 and 1800 calories, I had to reduce to the lower end as I got closer to goal as your calorie requirements reduce with your weight.

I lost a steady 1-2lbs a week with the occasional higher week and the occasional lower week but it was pretty consistent.

This is bollocks advice, ignore it