How do I safely bring my calories back up?

jdlobb

ladyhusker39 wrote: »

jdlobb wrote: »

thanks everybody for pointing out deficiencies in my log that I didn't even notice. I thought I was doing pretty good, but apparently I'm absolute *kitten* at this.

No, you're doing a great job. The biggest takeaway from this is yes you're logging is not totally accurate but as you're losing 2lbs/WK your progress is pretty much on target for a healthy rate of weight loss. And you're actually eating more than you think. In your case that's a good thing.

I'm not totally accurate in my logging either but I'm ok with it. I accept a certain margin of error due to eating out and generally being lax about it. The scale keeps me accountable and I adjust based on what it tells me over time. That's what works for me.

Now when your progress slows down that's when you'll need to tighten up your logging.

Thanks. I'm really happy with my progress. I just worry that my metabolism might be taking a hit, or I may have other issues I don't know about because I'm starving myself. This thread has helped ease my mind.

heumpirej

After 2-3 months of caloric deficit you should do a 2 to 4 weeks break. No deficit or surplus. Your metabolism will slow down and "break" after that long time in a deficit.

mmapags

heumpirej wrote: »

After 2-3 months of caloric deficit you should do a 2 to 4 weeks break. No deficit or surplus. Your metabolism will slow down and "break" after that long time in a deficit.

This is only partly accurate. It is good to take breaks from calorie deficit for about 2 weeks roughly every 12 weeks. Your metabolism doesn't "break". It can slow down or even become damaged if you have been in extreme calorie deficit for an extended period. This is called adaptive thermogenesis. Below is a great article on diet breaks and the physiology behind it.
https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/

jdlobb

The idea of a "break" sounds plausible, but there's no way I'm ready for that right now. Not yet. Far too far left to go. Maybe if I see my losses slow down. I dropped another 2.1 lbs in the last week according to my weigh-in today.

CrazyComicLady

jdlobb wrote: »

thanks everybody for pointing out deficiencies in my log that I didn't even notice. I thought I was doing pretty good, but apparently I'm absolute *kitten* at this.

I wouldn't be to hard on yourself, you've been losing and doing fantastically, you should be so proud of what you've accomplished so far . When I first started I never thought to log things like ketchup or cooking oil. Trial and error, we all learn as we go. Best of luck with weighing your lunches next week.xx

rmgnow

If you were eating 1200 Cal's per day and working out. At your height and weight. You have no every and probably pass out

SezxyStef

mmapags wrote: »

heumpirej wrote: »

After 2-3 months of caloric deficit you should do a 2 to 4 weeks break. No deficit or surplus. Your metabolism will slow down and "break" after that long time in a deficit.

This is only partly accurate. It is good to take breaks from calorie deficit for about 2 weeks roughly every 12 weeks. Your metabolism doesn't "break". It can slow down or even become damaged if you have been in extreme calorie deficit for an extended period. This is called adaptive thermogenesis. Below is a great article on diet breaks and the physiology behind it.
https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/

not sure that's how I would explain it.

Adaptive thermogenesis happens as you lose weight...your NEAT does go down it has to.

No way a person can burn the same doing nothing at 150 as they did at 250...

But I agree Metabolism won't break...only at death does this happen.

and the only way you damage it is to be at extreme deficits for a long time...such as an eating disorder etc.

trigden1991

250+lb male, exercising for 30-120 mins daily, consuming 1200cals and losing less than 2lbs a week. In summary your tracking/weighing/estimating is off!