Refeeding -- Different explanations?

rosebette

I've been working with some trainers at the university where I work, some of whom already have Master's or higher levels in exercise and nutrition science. I've been fighting a plateau (my weight is between 118-120 and I'm aiming for 115 or lower). My BMR is only 1136 due to my age (55) and height (5'1.5"), but I have a fairly consistent exercise routine (5 days a week minimum), with some strength, cardio, and occasionally yoga. I tend to burn between 200-400 exercise calories a day. Of course on MFP, I get the usual advice to be extra meticulous about tracking (and I am for the most part although I skipped yesterday due to social obligations) and even to cut more -- not eat back exercise calories. Anyway, at this information session, one of the trainers, who is in the Ph.D. program, advised a moderate "refeed" where I eat 100 calories above maintenance for a few weeks, and then go back to the lower calorie intake. He said with my current low intake, I can't cut anymore, and that my body's thermogenesis might even be slowing a bit to adjust to my lower intake. He said the small increase in calories will "shock" my system into raising my metabolism, and then when I cut back again, my body will begin to let go of those last few lbs. Anyway, any thoughts?

Cherimoose

It's certainly possible for a low calorie diet to reduce metabolism, largely due to cannibalization of muscle. But eating more won't magically replace lost muscle. That takes a good strength training program, using heavy weight. Which strength program are you following?

rosebette

Well, it depends on what you mean by heavy, since I'm smaller and older. I had switched from doing lots of sets with many reps with a modest weight to fewer sets and reps with heavier weights, to fatigue, but now have a shoulder injury, my upper body work is pretty limited. Right now, I'm just doing lower body work, abs, cardio, and "body weight" strength exercises like yoga. For upper body, I am using very light weights or bands, due to medical specialist's limitations.

I hear if you eat at a deficit,you lose muscle, but until the injury, I was getting stronger, and I have more visible muscle, but perhaps just due to lost body fat.

Since I'm now doing less strength work, I probably wouldn't attempt a calorie increase until I'm back to being able to train more.

Kalikel

A lot of people swear by calorie cycling.

Being a huge believer on shaking things up (as well as someone who naturally cycles calories due to hunger), I say that if you want to try it, you should go for it! See how it works out...and let us know!

rosebette

Well, Thanksgiving might be a good experiment -- although that's more than 100 calories! However, I eat maybe 1000 more than usual on that day (not the 3000 from another thread), if I weigh myself at the end of the week, and then follow up with a 100 calorie increase the next week, then drop down, I guess I could see what happens. The trainer said don't be upset by an extra pound or two if I try it, but if it puts on big-time weight, back off. Since I'm small, even 3-4 lbs. is a lot.

kcjchang

Here some food for thought - supporting references are cited in the articles.
http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html/
(parts 1-6, and wrap up)
http://www.bodyrecomposition.com/fat-loss/ampk-master-metabolic-regulator.html/
http://www.bodyrecomposition.com/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss/
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/

TimothyFish

If thermogenesis is slowing down, I would think you would feel colder than most people. Even so, if you are performing all of your normal activities, it is unlikely that it amounts to more than a few calories.

rosebette

Thanks for the links. I do feel colder than most people anyway, but I would say that that's increased.