Is My Strategy Rational?

AnnPT77

Hi - I'm female, 59 y/o and quite active (on-water rowing, spin classes, etc.). From mid-April 2015 to mid-July, I lost 28 pounds by estimating my TDEE at a goal weight, verifying that that wouldn't be too severe (exceed 2 lbs/week or go materially below my initial BMR), then ate at that level, estimating calories. I started at 5'5" and 183 pounds, wanting to get somewhere down around 130 eventually.

Mid-July, I kinda plateaued around 155. (I know this can happen for multiple reasons.) That's when I decided I should log calories to be more accurate, so I joined MFP.

After reading stuff here, looking at MFP's calculations, and estimating TDEE at my then-current mid-150s weight, I decided to cut to 1200 calories (net of exercise, i.e., I'm eating back some to most of my exercise calories - and I think I'm in the ballpark on estimating exercise. My HRM died, but I've used one for years, so I have a clue for activities I do regularly.)

My current plan/strategy is to try that for two weeks or so, and see if that breaks me through the plateau. If not, I was thinking I might go to maintenance calories (for my current weight) for a couple of weeks, then back to the 1200 net approach.

I am anticipating/hoping for more like 0.5-1 pound/week, since I'm getting closer to goal; I'm not anticipating continuing 2lbs/week.

I'm not really looking for detailed advice (eat this food, do this exercise, etc.), so I haven't made my diary public. However, I am wondering if the general strategy I describe above seems like a logical way to proceed, in order to de-plateau and lose some more weight. I know you don't have a crystal ball, but many of you do have more knowledge/experience than I have!

Feedback?

IsaackGMOON

I think 1200 calories net is too low.

Eat at maintenance for a few weeks.

• Are you using an electric food scale?
• Are you weighing accurately? i.e. using grams instead of cups

AnnPT77

IsaackGMOON wrote: »

I think 1200 calories net is too low.

Eat at maintenance for a few weeks.

Can you say why you think 1200 net is too low? (Actual is typically around 1400-1500, having factored in a full spin class or hour of rowing, either of which usually gets me 350-400 calories per HRM.)

I am using a digital food scale, but not always weighing grams as opposed to measuring, for liquids. I don't push the envelope on portion size, though: If I'm a little under measure, I go with it and count it at full; if I'm a little over, I skim it off or count some extra. I'm more compulsive about accuracy on higher-calorie foods, too.

lindsey0724

Plateaus are super frustrating, so I feel your pain. When you eat around 1400-1500 in the past, were you eating back the calories burned from exercise? You said you're quite active, so I'm also wondering if you aren't actually eating enough. I was only eating around 1300 for a while but working out for 50-60 minutes six days a week (since that's what MFP recommended for me), and hit a plateau. When I bumped it up to around 1700-1800 and increased protein intake, I started losing weight/inches again because I was too active for my previous amount.

Especially because you're that diligent about weighing foods, being careful about portion sizes, etc.

Just a thought that worked for me - it's scary to increase calories because it seems super counter-intuitive, but in my experience (and those of trainers/etc. that I've worked with), it worked. So maybe try maintenance, and increase it a little bit over time and see if you have any luck? If not, try the 1200 approach if you feel like that might help, but from the research I've done that's almost always too low below TDEE and doesn't work long-term.

IsaackGMOON

AnnPT77 wrote: »

IsaackGMOON wrote: »

I think 1200 calories net is too low.

Eat at maintenance for a few weeks.

Can you say why you think 1200 net is too low? (Actual is typically around 1400-1500, having factored in a full spin class or hour of rowing, either of which usually gets me 350-400 calories per HRM.)

I am using a digital food scale, but not always weighing grams as opposed to measuring, for liquids. I don't push the envelope on portion size, though: If I'm a little under measure, I go with it and count it at full; if I'm a little over, I skim it off or count some extra. I'm more compulsive about accuracy on higher-calorie foods, too.

It's low because it's the RDA minimum.

AnnPT77

lindsey0724 wrote: »

When you eat around 1400-1500 in the past, were you eating back the calories burned from exercise? You said you're quite active, so I'm also wondering if you aren't actually eating enough.
...

So maybe try maintenance, and increase it a little bit over time and see if you have any luck?

During the 183lb to 155lb/plateau stage, I was estimating calories (fairly conservatively, i.e., being conscientious about high-calorie things, but basically giving myself a 100-200 calorie/day cushion to account for most non-starchy vegetables. My target calories around 1500 were based on a calculated TDEE for my goal weight, that is, included a factor for exercise at a moderately active level rather than explictly accounting for each exercise activity via NEAT + BMR.

I was thinking I was plateauing at 155 because my (estimated) calorie consumption was getting too close to my 155-pound TDEE to actually create a deficit, i.e., that the inaccuracy of my (careful-ish) estimating was defeating me.

At this point, I think my BMR in theory should be around 1300-1400, and I'm eating 1400-1500 most days (sometimes more) after some exercise calories are added back in.

It's hard for me to increase protein (I'm ovo-lacto vegetarian, and work fairly hard at getting protein, but it's not like eating meat - and I haven't eaten meat since 1974, so I'm way not excited about adding it back. ). I keep trying.

Your experience is thought-provoking - thanks for that. I'm wondering whether your metabolism might be a little more revved than mine though (hah!) , since (per your profile) you're 22, and I'm 59.

I'll give some serious thought to going to maintenance for a while.

kpk54

I'm 61. Started MFP @ 59 years old and lost 63 pounds in 53 weeks so am/was at goal. Just relating to the "revved" metabolism comment above. My BMR is about 1200 and my sedentary TDEE is about 1500 (those are averages based on the online TDEE calculators). Maintaining is hell because there is not much of a margin for a 61 year old, sedentary, female. I've found that maintaining (I know you're still in the losing phase) is WAY easier when I get off my butt and exercise. Heck, if I overate by 50 calories a day, I'd gain 5 pounds a year. If you're weighing and measuring your food as you indicate you are, I'd make sure you're not over estimating your burn. Perhaps the HRM was motivating or pushing you more than your realize and without it you have eased up a bit??

ETA: I think it is rational. Tighten it up a bit.

85Cardinals

I do think your strategy is rational, very rational in fact. You've clearly put some thought into this, and I wish you the best.

AnnPT77

kpk54 wrote: »

I'm 61. Started MFP @ 59 years old and lost 63 pounds in 53 weeks so am/was at goal.
Just relating to the "revved" metabolism comment above. My BMR is about 1200 and my sedentary TDEE is about 1500 (those are averages based on the online TDEE calculators). Maintaining is hell because there is not much of a margin for a 61 year old, sedentary, female. I've found that maintaining (I know you're still in the losing phase) is WAY easier when I get off my butt and exercise. Heck, if I overate by 50 calories a day, I'd gain 5 pounds a year. If you're weighing and measuring your food as you indicate you are, I'd make sure you're not over estimating your burn. Perhaps the HRM was motivating or pushing you more than your realize and without it you have eased up a bit??

ETA: I think it is rational. Tighten it up a bit.

Yes! Voice of experience weight-loss-wise *and* in my age group. Thank you for replying. This is helpful.

I don't *think* the HRM was motivating. I'm speed motivated on the water (my pace/distance tracker is still very much alive ), and in spin I think I'm mostly motivated by not being the little old lady who can't keep up with the class (outworking youngsters is motivating when I can pull it off). But I may be overestimating, nonetheless. I should get a new HRM (and keep a level of skepticism all the same ).

Again, thanks. Useful feedback.

AnnPT77

85Cardinals wrote: »

I do think your strategy is rational, very rational in fact. You've clearly put some thought into this, and I wish you the best.

Thanks 85Cardinals. I see you're closer to my demographic, too - appreciate your taking time to reply.