TDEE - 20% Help - Why has it stopped?

kellysdavies
kellysdavies Posts: 160 Member
in Health and Weight Loss
Hello
Since March I have been following the TDEE - 20% method and I've done really well. I've lost 1stone5lb. However the past 2 months maybe I've completely stalled. My goal is to get to 9 stone and I'm stuck on fluctuating between 9 5 and 9 7. And it's been like this since the end of June.


My stats:
5.1 (well 1.3 to be precise)
Female
Age 36
Weight 9 stone 6lb this morning

Exercise
Monday - weight or body weight 1hr session with personal trainer
Tuesday - Spin class 45 minutes (sometimes also do 45 minute boot camp in the evening)
Wednesday - Circuits 45 minutes (sometimes do spin for 45 mins in the evening too)
Thursday - Spin 45 minutes
Friday - weight or HITT with personal trainer
Saturday - 5k park run
Sunday - usually rest

I pretty much stick to my calories every day. If I have a bad day I make up for it the next day (usually will go wild on a Sunday for example but do a fast day the next day and only have 500-600 calories)

I consume 2lts minimum of water a day.

So, why has my weight loss stopped? It's pretty much completely stalled since the end of June! Based on my exercise what level should I use in the TDEE calculators and which one is the best to go by? I've tried playing around with a few less calories, a few more calories .. but nothing seems to be working. I can NOT shift this last half a stone and I just don't know why.

Can anyone help?

Thanks so much
Kelly



«13

Replies

  • ana3067
    ana3067 Posts: 5,623 Member
    Your tdee is now lower and/or you are loggi.g incorrectly and eating more than you think. Or your activity is lower than it used to be
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Have you adjusted as you've lost?
  • kellysdavies
    kellysdavies Posts: 160 Member
    Hi. My TDEE - 20% is approximately 1400 depending on the calculator I use. Hard to know which one is best. I am definitely logging correctly; I don't cheat myself as that would be pointless. If anything my activity has increased!
  • J72FIT
    J72FIT Posts: 6,008 Member
    lemurcat12 wrote: »
    Have you adjusted as you've lost?

    ^This. As your body changes, so do your needs...

  • kellysdavies
    kellysdavies Posts: 160 Member
    lemurcat12 wrote: »
    Have you adjusted as you've lost?

    Yep!
  • kellysdavies
    kellysdavies Posts: 160 Member
    Perhaps someone could be so kind to use the stats I have provided and tell me what they would have their TDEE-20% at?
  • kellysdavies
    kellysdavies Posts: 160 Member
    J72FIT wrote: »
    lemurcat12 wrote: »
    Have you adjusted as you've lost?

    ^This. As your body changes, so do your needs...

    I have readjusted my TDEE with every couple of pounds weight loss. It's been the same for a few months so I don't get why it's not working.
  • Tilran
    Tilran Posts: 627 Member
    How long did it take you to lose the 20 pounds? Your body may be catching up to the loss. 2 Months is a long time to be stuck however....are you sure it has been 2 months? sometimes we exaggerate the time in our minds because of the frustrations. If it has been 2 months, you probably need to lower your calorie intake.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Am I reading this correctly that you have only 9-7 Lbs or so to go? If you have that little to go, it's going to be very slow...you don't have the fat stores you used to have for faster weight loss. Most people with very little to lose dial it back to about TDEE - 5-10%...20% is pretty aggressive if you don't have much fat to lose.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited October 2014
    The calculated TDEE is never going to be as accurate as your own numbers, so if you've been logging carefully I'd calculate it yourself based on the past 2 months or so and see how it compares. Just add up all the calories eaten plus 3500x each pound lost and divide by the number of days. Not perfect, but a good rough estimate.

    Based on the calculate that I usually use I get about 1750 for your TDEE, but it could be higher or lower. I tend to like the more conservative ones. That would give 1400 for TDEE minus 20%, but remember that would be expected to result in about 0.7 lbs lost per week on average. How long have you been stalled? (Edit: Oh, I see--2 months. It could be a logging thing, then, as 1400 isn't going to be your maintenance, but it sounds like you might be eating at maintenance.)
  • kellysdavies
    kellysdavies Posts: 160 Member
    Lol. I'm not exaggerating. I'm not here to cheat myself, pointless. Since around the end of June I'm fluctuated from 9stone4 to 9stone7 and can't get get out of that pattern. Up one week, down the next, up again then down.
  • ana3067
    ana3067 Posts: 5,623 Member
    kellysdavies wrote: »
    Hi. My TDEE - 20% is approximately 1400 depending on the calculator I use. Hard to know which one is best. I am definitely logging correctly; I don't cheat myself as that would be pointless. If anything my activity has increased!
    unless youre really light you are possibly calculating tdee wrong.


    Is your diary open? This will allow people to know if you log correctly. Ie do you weigh all food?
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited October 2014
    She is pretty light--she's 132 and 5'1, so at 36 her TDEE is probably around what she's calculating.
  • kellysdavies
    kellysdavies Posts: 160 Member
    ana3067 wrote: »
    kellysdavies wrote: »
    Hi. My TDEE - 20% is approximately 1400 depending on the calculator I use. Hard to know which one is best. I am definitely logging correctly; I don't cheat myself as that would be pointless. If anything my activity has increased!
    unless youre really light you are possibly calculating tdee wrong.


    Is your diary open? This will allow people to know if you log correctly. Ie do you weigh all food?

    Yes it's open
  • gothchiq
    gothchiq Posts: 4,590 Member
    OK so calories eaten per day are... ? Try eating 1200 and see if it budges.
  • Lasmartchika
    Lasmartchika Posts: 3,440 Member
    Ok, I believe that since you're getting closer to your goal you should switch to TDEE- 15%. You only need 6lbs more to lose to reach your goal... so most likely -20% is now too drastic.
  • kellysdavies
    kellysdavies Posts: 160 Member
    lemurcat12 wrote: »
    The calculated TDEE is never going to be as accurate as your own numbers, so if you've been logging carefully I'd calculate it yourself based on the past 2 months or so and see how it compares. Just add up all the calories eaten plus 3500x each pound lost and divide by the number of days. Not perfect, but a good rough estimate.

    Based on the calculate that I usually use I get about 1750 for your TDEE, but it could be higher or lower. I tend to like the more conservative ones. That would give 1400 for TDEE minus 20%, but remember that would be expected to result in about 0.7 lbs lost per week on average. How long have you been stalled? (Edit: Oh, I see--2 months. It could be a logging thing, then, as 1400 isn't going to be your maintenance, but it sounds like you might be eating at maintenance.)

    Sorry, what do you mean it's a logging thing?
    You think I'm probably eating more than 1400 a day but not realising or not logging correctly and thus I'm probably eating at maintenance ? I see. It's one theory... yep. Though I'm pretty sure I'm good at logging and mostly accurate. Hmmmm.
  • knitapeace
    knitapeace Posts: 1,013 Member
    Have you tried gauging success by other means than the scale for a while? Measurements or physical abilities are much better gauges when you only have a few more pounds to go. With only 7 or so pounds to goal, I was stuck in a 4 lb range for FIVE MONTHS which I attribute to several factors including less stringent logging techniques and the addition of strength training. If it weren't for my looser jeans I might have given up!
  • kellysdavies
    kellysdavies Posts: 160 Member
    Lasmartchika wrote: »
    Ok, I believe that since you're getting closer to your goal you should switch to TDEE- 15%. You only need 6lbs more to lose to reach your goal... so most likely -20% is now too drastic.

    That would be lovely - but you can understand my reluctance given what I'm currently sticking to isn't bloody shifting it. I can't understand how more calories will mean it starts decreasing - I thought that theory was all nonsense and less calories in than going out, means weight loss!
  • kellysdavies
    kellysdavies Posts: 160 Member
    knitapeace wrote: »
    Have you tried gauging success by other means than the scale for a while? Measurements or physical abilities are much better gauges when you only have a few more pounds to go. With only 7 or so pounds to goal, I was stuck in a 4 lb range for FIVE MONTHS which I attribute to several factors including less stringent logging techniques and the addition of strength training. If it weren't for my looser jeans I might have given up!

    Yes. That's kinda what prompted me to come on here today really as I had my measurements taken by my PT this morning and I was thinking 'well, it's great if I've lost inches, doesn't matter about the pounds being the same' but no.. I was the same! VERY ANNOYING.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    I think there are entries in MFP that are imperfect and as you get closer to goal so have less room for error it's really easy to have that wipe out your deficit. Not saying this is definitely what's going on, but it's something to look at.
  • kellysdavies
    kellysdavies Posts: 160 Member
    kellysdavies wrote: »
    ana3067 wrote: »
    kellysdavies wrote: »
    Hi. My TDEE - 20% is approximately 1400 depending on the calculator I use. Hard to know which one is best. I am definitely logging correctly; I don't cheat myself as that would be pointless. If anything my activity has increased!
    unless youre really light you are possibly calculating tdee wrong.


    Is your diary open? This will allow people to know if you log correctly. Ie do you weigh all food?

    Yes it's open
    gothchiq wrote: »
    OK so calories eaten per day are... ? Try eating 1200 and see if it budges.

    Think I'll pass out! Ha ha. I worry about this as as soon as I up them again I'll put on the weight anyway? Would rather not be drastic just to get to goal as I'd like to stay at the goal once I get there.
  • ana3067
    ana3067 Posts: 5,623 Member
    lemurcat12 wrote: »
    She is pretty light--she's 132 and 5'1, so at 36 her TDEE is probably around what she's calculating.
    Based on her stats (estimating 3-5 hrs exercise) im getting 2200 for maintenance, 1700 for 20% deficit. Or 2000ish for 10%
  • kellysdavies
    kellysdavies Posts: 160 Member
    ana3067 wrote: »
    lemurcat12 wrote: »
    She is pretty light--she's 132 and 5'1, so at 36 her TDEE is probably around what she's calculating.
    Based on her stats (estimating 3-5 hrs exercise) im getting 2200 for maintenance, 1700 for 20% deficit. Or 2000ish for 10%

    REALLY? That's loads. I'd love to eat that much. How on earth would that make me lose the last 6lbs though. And, riddle me this.Someone else has said that maybe I'm not logging correctly and am eating more than I think ...then theoretically I'd be closer to that anyway... and I'm not budging!
  • kellysdavies
    kellysdavies Posts: 160 Member
    Someone is telling me to eat 1200 cals a day, another eat 1700.. ha ha. Nobody knows really do they? So frustrating! (not your fault, I just wish there was an answer or something tried and tested)
  • Lasmartchika
    Lasmartchika Posts: 3,440 Member
    kellysdavies wrote: »
    Lasmartchika wrote: »
    Ok, I believe that since you're getting closer to your goal you should switch to TDEE- 15%. You only need 6lbs more to lose to reach your goal... so most likely -20% is now too drastic.

    That would be lovely - but you can understand my reluctance given what I'm currently sticking to isn't bloody shifting it. I can't understand how more calories will mean it starts decreasing - I thought that theory was all nonsense and less calories in than going out, means weight loss!

    Others can explain it better, but if you think about it, you're going to have to up your calories when you finally reach goal to maintain your weight. Besides, that's the advice I was given, the less I have to lose, the lower the percentage I have to choose.
  • malibu927
    malibu927 Posts: 17,562 Member
    kellysdavies wrote: »
    ana3067 wrote: »
    lemurcat12 wrote: »
    She is pretty light--she's 132 and 5'1, so at 36 her TDEE is probably around what she's calculating.
    Based on her stats (estimating 3-5 hrs exercise) im getting 2200 for maintenance, 1700 for 20% deficit. Or 2000ish for 10%

    REALLY? That's loads. I'd love to eat that much. How on earth would that make me lose the last 6lbs though. And, riddle me this.Someone else has said that maybe I'm not logging correctly and am eating more than I think ...then theoretically I'd be closer to that anyway... and I'm not budging!

    If you're still under your TDEE, you would still lose.

    With six pounds to go, you have to be pretty precise in your logging as you will need a small deficit (less than 20%). Do you use a food scale?
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited October 2014
    ana3067 wrote: »
    lemurcat12 wrote: »
    She is pretty light--she's 132 and 5'1, so at 36 her TDEE is probably around what she's calculating.
    Based on her stats (estimating 3-5 hrs exercise) im getting 2200 for maintenance, 1700 for 20% deficit. Or 2000ish for 10%

    I used 4 times per week (since the exercise is typically about 45 mins) and M-SJ, and got about 1750 for maintenance, which seems more likely to me, but I know you and I tend to prefer different calculators/sites here. As she has a logging record, the best thing for her to do is calculate it herself based on her numbers. If she hasn't been meeting her goal consistently, that might be helpful. (I'm not suggesting this is true.)

    The point is she's currently doing 1400 (or believes she is) and not losing. Her issue is not eating too little.

  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited October 2014
    kellysdavies wrote: »
    Someone is telling me to eat 1200 cals a day, another eat 1700.. ha ha. Nobody knows really do they? So frustrating! (not your fault, I just wish there was an answer or something tried and tested)

    The calculators are just estimates (and I'm not sure how it makes sense to increase calories if you aren't losing as long as you aren't eating some crazy low amount), so if you are really confident that you've logged everything consistently, I'd calculate your total calories during the period (2 months?) when you haven't been losing and divide by the number of days. That's your maintenance. Then try deducting 100 calories and being as strict as possible for a couple weeks.

    There are lots of entries that are necessarily very rough estimates, IME. For example, restaurant meals. I have weeks when it looks like I've hit my goal every day, but if I thought about it I'd have to admit there was a lot of possible error, whereas I have other weeks where I'm much more confident in my numbers being quite close to reality (it's always an estimate).

    I haven't reviewed your diary, but there are also possible issues like whether you are weighing, using "homemade" entries that other people created, and whether the entries chosen are the best ones for particular foods. But as you said, if there's an error in logging you can also probably deal with that just by adjusting down a bit from the number you are currently getting as maintenance. It doesn't matter so much if the calculators are just a bit off for you or the logging is.

    And, yes, it sounds really frustrating and might just mean that the last few pounds will be slow. I'm in a similar place and am rather worried about that myself.
  • lucygoesrawr
    lucygoesrawr Posts: 184 Member
    Hope you don't mind, but I had a look at your diary and noticed in some instances you use teaspoon and cup measures instead of weighing. These can be quite inaccurate, though possibly not enough to make you stall, I don't know. Just an idea.

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