Eat more to lose more?
CourtneyCatherine7
Posts: 13 Member
I've lost 30 lbs on 1200 cal. Now it's halted and no amount of what excersize I can do or more water will make it budge. I obviously can't eat any less. I saw that increasing your intake, although it makes you gain a few at first, will jumpstart weight loss. Thoughts? Any success stories on this, in this position? Amy additional info too would be great. Going to try it out for a few weeks, if there's no progress I'll try something else.
10
Replies
-
Sounds like your body has just adapted to those calories and need to be dropped more. A diet break would be nice though and eat at maintenance for a couple days26
-
Patience and tightening up of logging. Oh, and forgetting about "not eating enough to lose" and "drink more water" and "jumpstart weight loss". Oh, and real information instead.
A calorie deficit of 3500 equals a pound of fat lost.
1% of your bodyweight is the most you can expect to lose in a week. This rate actually drops, too, the lighter you get.
To make sure you're in a deficit, you have to log food intake correctly.
Weight fluctuates from day to day, more than you can expect to lose in a week.13 -
Most people that reach this point do so because of inaccurate logging. They are either eating more than they think and/or burning less calories than they think.
Do you weigh all of your solid food including prepackaged food using a digital kitchen scale? Eyeballing and cup measurements are not accurate and prepackaged weight can be out by 20% and normally more than less.
Do you measure all liquids with measuring cups and spoons?
Do you remember to add all condiments consumed?
Do you check your entries against the nutritional labels and places like USDA? People enter some foods here that aren't even close to accurate.
How are you measuring calories burned? Exercise machines can over estimate by considerable amounts. Once you have tightened up on calories in you can then have a better estimation of calories out but many will only eat back between 50%-75% of exercise calories until they can use their own data for more realistic numbers.15 -
i agree with check your logging, but also a diet break may help.
now you are 30lbs lighter, you may not need such a large deficit. how much more weight do you have to lose?5 -
I weigh my foods and have an arm band to calculate calories burned. Doing the same as I always have as I did to lose the 30. I have 50-60 more to lose.
I've tried diet breaks for a day or 2, doesn't help much. Just going by the whole " Your body needs calories to burn calories" and metabolism stuff. Just trying put 1500 calories instead for a few days.10 -
CourtneyCatherine7 wrote: »I weigh my foods and have an arm band to calculate calories burned. Doing the same as I always have as I did to lose the 30. I have 50-60 more to lose.
I've tried diet breaks for a day or 2, doesn't help much. Just going by the whole " Your body needs calories to burn calories" and metabolism stuff. Just trying put 1500 calories instead for a few days.
'a few days' isnt long enough to judge if something is working. you need 4-6 weeks of consistent logging and weighing yourself to get useful data.16 -
Increasing your calorie target can improve adherance, and thus, lead to more consistent weightloss. But increasing calorie target without becoming more diligent, can make you gain weight. It's understandable that you're tired of dieting. But if you want to lose weight, you have to put in an effort. Just a small daily effort, but for a long long time. Maybe you're doing unnecessary things that depletes your energy. Look into that. Losing weight doesn't have to be torture.8
-
There is an em2lw group and definitely people in your position who have lost by doing this- perhaps repeat your question there for a different view. It’s a personal choice16
-
No.
The answer to "I'm not losing weight" is never "eat more".
I also agree with the suggestion to check your logging accuracy: weighing all solids, logging everything, including "cheats", using accurate database entries and verifying the accuracy of exercise calories/eating back only a percentage. Plus giving it sufficient time.13 -
CourtneyCatherine7 wrote: »I've lost 30 lbs on 1200 cal. Now it's halted and no amount of what excersize I can do or more water will make it budge. I obviously can't eat any less. I saw that increasing your intake, although it makes you gain a few at first, will jumpstart weight loss. Thoughts? Any success stories on this, in this position? Amy additional info too would be great. Going to try it out for a few weeks, if there's no progress I'll try something else.
How much more do you want/need to lose?0 -
CourtneyCatherine7 wrote: »I weigh my foods and have an arm band to calculate calories burned. Doing the same as I always have as I did to lose the 30. I have 50-60 more to lose.
I've tried diet breaks for a day or 2, doesn't help much. Just going by the whole " Your body needs calories to burn calories" and metabolism stuff. Just trying put 1500 calories instead for a few days.
No arm band device calculates calories - you can't measure energy like that.
They estimate and often not very well.
Proper diet breaks aren't for a day or two.
While you adapt in a long term and true calorie deficit weight loss can slow but it will not halt fat loss.
An energy deficit has to be fuelled from your body's reserves. Energy is only coming from your food or your body.
Making your diary public would be a good idea, often it reveals the problem (poor database entries, inaccurate estimates, using measuring cups not weighing food, exaggerated exercise.....)13 -
CourtneyCatherine7 wrote: »I weigh my foods and have an arm band to calculate calories burned. Doing the same as I always have as I did to lose the 30. I have 50-60 more to lose.
I've tried diet breaks for a day or 2, doesn't help much. Just going by the whole " Your body needs calories to burn calories" and metabolism stuff. Just trying put 1500 calories instead for a few days.
If you have 50-60 more to lose, then chances are your 1200 calorie intake is not accurate (or your "stall" hasn't been for very long). If your stall has been for 6-8 weeks or more, then you are likely eating close to maintenance. There are not many height/weight/age combinations that will come up with a 1200 calorie intake as maintenance.
Perhaps if you provided those stats (ht/wt/age), we can help ballpark some numbers for you. I'm fairly certain that if you have that much to still lose, then you would not be maintaining on 1200. If your stats are anywhere in the normal range, signs point to your logging/weighing/measuring.7 -
Redordeadhead wrote: »No.
The answer to "I'm not losing weight" is never "eat more".
I also agree with the suggestion to check your logging accuracy: weighing all solids, logging everything, including "cheats", using accurate database entries and verifying the accuracy of exercise calories/eating back only a percentage. Plus giving it sufficient time.
While the OP should definitely get the most accurate logging in place first before doing anything else, I disagree with your statement.
Sometimes increasing calories can help people better adhere to their deficit, not binge, and it can also help them move more. If I was eating only 1200 cals over time I know my workouts would suffer, my energy would drop and I would sloth around (not walk much, sit more, avoid extra activities).. so increasing calories could definitely help with that.15 -
Redordeadhead wrote: »No.
The answer to "I'm not losing weight" is never "eat more".
I also agree with the suggestion to check your logging accuracy: weighing all solids, logging everything, including "cheats", using accurate database entries and verifying the accuracy of exercise calories/eating back only a percentage. Plus giving it sufficient time.
While the OP should definitely get the most accurate logging in place first before doing anything else, I disagree with your statement.
Sometimes increasing calories can help people better adhere to their deficit, not binge, and it can also help them move more. If I was eating only 1200 cals over time I know my workouts would suffer, my energy would drop and I would sloth around (not walk much, sit more, avoid extra activities).. so increasing calories could definitely help with that.
But....math?
Eating 1200 and burning 2000 (ie no exercise for an average woman) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Eating 1600 and burning 2400 (ie 2000 plus 400 exercise) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Increasing your calories can motivate you to work out but it doesn’t automatically increase your loss.8 -
GrumpyHeadmistress wrote: »Redordeadhead wrote: »No.
The answer to "I'm not losing weight" is never "eat more".
I also agree with the suggestion to check your logging accuracy: weighing all solids, logging everything, including "cheats", using accurate database entries and verifying the accuracy of exercise calories/eating back only a percentage. Plus giving it sufficient time.
While the OP should definitely get the most accurate logging in place first before doing anything else, I disagree with your statement.
Sometimes increasing calories can help people better adhere to their deficit, not binge, and it can also help them move more. If I was eating only 1200 cals over time I know my workouts would suffer, my energy would drop and I would sloth around (not walk much, sit more, avoid extra activities).. so increasing calories could definitely help with that.
But....math?
Eating 1200 and burning 2000 (ie no exercise for an average woman) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Eating 1600 and burning 2400 (ie 2000 plus 400 exercise) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Increasing your calories can motivate you to work out but it doesn’t automatically increase your loss.
I didn't say it would automatically increase anything, but in some cases it can help.
It's not only about exercise but NEAT as well.
I notice at the end of my cuts, my calories are low. I feel drained. I am just going through the motions. Weight loss stops. At that point I say, OK maintenance time. I start to increase the calories to maintenance and notice the scale move again. Why? My workout performance improves (so I burn more calories doing the same thing), I have more energy.. I take the stairs more, I don't sit as much, I dance in the kitchen, I walk with more gusto in my step. These are all things which can add up over time.11 -
GrumpyHeadmistress wrote: »Redordeadhead wrote: »No.
The answer to "I'm not losing weight" is never "eat more".
I also agree with the suggestion to check your logging accuracy: weighing all solids, logging everything, including "cheats", using accurate database entries and verifying the accuracy of exercise calories/eating back only a percentage. Plus giving it sufficient time.
While the OP should definitely get the most accurate logging in place first before doing anything else, I disagree with your statement.
Sometimes increasing calories can help people better adhere to their deficit, not binge, and it can also help them move more. If I was eating only 1200 cals over time I know my workouts would suffer, my energy would drop and I would sloth around (not walk much, sit more, avoid extra activities).. so increasing calories could definitely help with that.
But....math?
Eating 1200 and burning 2000 (ie no exercise for an average woman) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Eating 1600 and burning 2400 (ie 2000 plus 400 exercise) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Increasing your calories can motivate you to work out but it doesn’t automatically increase your loss.
I didn't say it would automatically increase anything, but in some cases it can help.
It's not only about exercise but NEAT as well.
I notice at the end of my cuts, my calories are low. I feel drained. I am just going through the motions. Weight loss stops. At that point I say, OK maintenance time. I start to increase the calories to maintenance and notice the scale move again. Why? My workout performance improves (so I burn more calories doing the same thing), I have more energy.. I take the stairs more, I don't sit as much, I dance in the kitchen, I walk with more gusto in my step. These are all things which can add up over time.
plus, cuts are stressful to the body, so they can cause water retention that masks weight loss, causing more stress at the scales not moving...5 -
TavistockToad wrote: »GrumpyHeadmistress wrote: »Redordeadhead wrote: »No.
The answer to "I'm not losing weight" is never "eat more".
I also agree with the suggestion to check your logging accuracy: weighing all solids, logging everything, including "cheats", using accurate database entries and verifying the accuracy of exercise calories/eating back only a percentage. Plus giving it sufficient time.
While the OP should definitely get the most accurate logging in place first before doing anything else, I disagree with your statement.
Sometimes increasing calories can help people better adhere to their deficit, not binge, and it can also help them move more. If I was eating only 1200 cals over time I know my workouts would suffer, my energy would drop and I would sloth around (not walk much, sit more, avoid extra activities).. so increasing calories could definitely help with that.
But....math?
Eating 1200 and burning 2000 (ie no exercise for an average woman) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Eating 1600 and burning 2400 (ie 2000 plus 400 exercise) gives a deficit of 800 calories. Or a loss of 1.6lbs per week.
Increasing your calories can motivate you to work out but it doesn’t automatically increase your loss.
I didn't say it would automatically increase anything, but in some cases it can help.
It's not only about exercise but NEAT as well.
I notice at the end of my cuts, my calories are low. I feel drained. I am just going through the motions. Weight loss stops. At that point I say, OK maintenance time. I start to increase the calories to maintenance and notice the scale move again. Why? My workout performance improves (so I burn more calories doing the same thing), I have more energy.. I take the stairs more, I don't sit as much, I dance in the kitchen, I walk with more gusto in my step. These are all things which can add up over time.
plus, cuts are stressful to the body, so they can cause water retention that masks weight loss, causing more stress at the scales not moving...
Very true.0 -
CourtneyCatherine7 wrote: »I weigh my foods and have an arm band to calculate calories burned. Doing the same as I always have as I did to lose the 30. I have 50-60 more to lose.
I've tried diet breaks for a day or 2, doesn't help much. Just going by the whole " Your body needs calories to burn calories" and metabolism stuff. Just trying put 1500 calories instead for a few days.
Just to pile on. A proper "diet break" is 10-14 days at maintenance at minimum.4 -
-
CarvedTones wrote: »
increase, NO
maintain, yes. Obviously it's only a temporary solution, but for someone on a 100 lb slog who's 40-60 lbs down, a maintenance break for 2-4 weeks will pay dividends both in motivation and in overall wellbeing. This of course assumes that logging is accurate, and that the stall is real. And the deficit is calculated appropriately.
@sardelsa gave an excellent exampleI notice at the end of my cuts, my calories are low. I feel drained. I am just going through the motions. Weight loss stops. At that point I say, OK maintenance time. I start to increase the calories to maintenance and notice the scale move again. Why? My workout performance improves (so I burn more calories doing the same thing), I have more energy.. I take the stairs more, I don't sit as much, I dance in the kitchen, I walk with more gusto in my step. These are all things which can add up over time.
0 -
Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
7 -
100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
7 -
GrumpyHeadmistress wrote: »100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
Being in a deficit causes weight loss. There are many different ways of achieving that.
While I mentioned above, OP should start with being more accurate above all else, making absolute statements such as "this never leads to this" can be misleading as well.
5 -
CourtneyCatherine7 wrote: »I've lost 30 lbs on 1200 cal. Now it's halted and no amount of what excersize I can do or more water will make it budge. I obviously can't eat any less. I saw that increasing your intake, although it makes you gain a few at first, will jumpstart weight loss. Thoughts? Any success stories on this, in this position? Amy additional info too would be great. Going to try it out for a few weeks, if there's no progress I'll try something else.
I'm not sure how much more you wish to lose but
I was in the same situation..... weight loss really stalled and I couldn't figure it out.
I had to actually write it out in black & white before the math made sense and sunk in:
My BMR at starting weight of 288 lbs - 2032 Cal
Daily calorie intake 1350 cal minus 150 cal 30 min walking
Equals 832 cal deficit daily
My BMR at current weight of 177 lbs - 1529 Cal
Daily calorie intake 1350 cal minus 92 cal 30 min walking
Equals 271 cal deficit daily
Note: these numbers are NOT exact - everyone and every day is different but they really made me realize how everything is connected.
I've got 20lbs left to goal..... So what I've done is really tighten up my logging & increased my daily calorie goal to 1450.... BECAUSE: I knew I couldn't lower my calorie intake so I needed to increase my exercise minutes. I also found to increase my exercise minutes I needed to fuel my body or I'd end up eating the whole fridge.
The weight loss has slowed drastically - I'm working on .5 lbs per week..... slow but steady and I really feel like I'll be ready for maintenance.
9 -
CourtneyCatherine7 wrote: »I weigh my foods and have an arm band to calculate calories burned. Doing the same as I always have as I did to lose the 30. I have 50-60 more to lose.
I've tried diet breaks for a day or 2, doesn't help much. Just going by the whole " Your body needs calories to burn calories" and metabolism stuff. Just trying put 1500 calories instead for a few days.
Let's play 20 questions (okay, maybe 6)
What is your height and current weight?
How much of a deficit have you been aiming for?
How long did it take you to lose 30 lbs?
How long has it been since you've lost any weight at all?
Would you be willing to temporarily make your diary public?
Are you eating 1200 calories total, or are you eating more but do to exercise you are netting 1200 cals?
In the absence of answers to these questions, my general advice would be:
Take a 2 week diet break. Keep logging but eat your maintenance calories during this time. After that:
Double check that the entries you are using in the database are accurate, many were entered incorrectly by users.
Do a gut check that you are logging everything consistently - Condiments, cooking oils, nibbles, cheat meals, beverages, everything.
Use a food scale for all solids as often as is humanly possible.
But more info would really help!7 -
GrumpyHeadmistress wrote: »100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
Being in a deficit causes weight loss. There are many different ways of achieving that.
While I mentioned above, OP should start with being more accurate above all else, making absolute statements such as "this never leads to this" can be misleading as well.
Sorry, I may be confused. I thought OP was suggesting that eating more calories would “jump start” her weight loss? Are we saying that it would? Or could? Or might? “Never” seems a good word to use there...1 -
GrumpyHeadmistress wrote: »GrumpyHeadmistress wrote: »100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
Being in a deficit causes weight loss. There are many different ways of achieving that.
While I mentioned above, OP should start with being more accurate above all else, making absolute statements such as "this never leads to this" can be misleading as well.
Sorry, I may be confused. I thought OP was suggesting that eating more calories would “jump start” her weight loss? Are we saying that it would? Or could? Or might? “Never” seems a good word to use there...
I was referring to the poster that said this
The answer to "I'm not losing weight" is never "eat more".
My advice to OP was to start tracking accurately. Or perhaps a diet break (which is actually eating more to take a break) but I would need more info once Kimny's questions are answered above.2 -
GrumpyHeadmistress wrote: »GrumpyHeadmistress wrote: »100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
Being in a deficit causes weight loss. There are many different ways of achieving that.
While I mentioned above, OP should start with being more accurate above all else, making absolute statements such as "this never leads to this" can be misleading as well.
Sorry, I may be confused. I thought OP was suggesting that eating more calories would “jump start” her weight loss? Are we saying that it would? Or could? Or might? “Never” seems a good word to use there...
If eating more causes her to move more (an amount of movement that requires more energy than the extra food provides) then yes, her weight loss could increase by eating more.
I know we like to act like "but, math, durr" but rarely does one part of the equation change without another changing as well.8 -
GrumpyHeadmistress wrote: »GrumpyHeadmistress wrote: »100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
Being in a deficit causes weight loss. There are many different ways of achieving that.
While I mentioned above, OP should start with being more accurate above all else, making absolute statements such as "this never leads to this" can be misleading as well.
Sorry, I may be confused. I thought OP was suggesting that eating more calories would “jump start” her weight loss? Are we saying that it would? Or could? Or might? “Never” seems a good word to use there...
Sometimes when people eat too little they lose energy and their NEAT decreases because they simply don't move around as much. Eating a little more can fix that.
Also, in the short term, undereating can cause stress responses in the body, hormone issues, that can mess with water weight and metabolism. Taking a diet break and then eating at a more reasonable deficit can balance that out.
So it's like semantics and a technicality
4 -
GrumpyHeadmistress wrote: »GrumpyHeadmistress wrote: »100_PROOF_ wrote: »Remember this op - weight loss always comes down to calories. There's no way around that. Calories in calories out.
If you are truly creating a consistent calorie deficit, you will lose weight. Weight loss isn't always linear though. You must trust the process. Trust the math and science to back it up. Calories in calories out.
Exactly. Consuming more calories does not help you lose weight. Having more “motivation” does not help you lose weight. Only eating less than you burn loses weight.
Other issues may help you stay on track but saying “eating more to lose more” is horribly misleading and perpetuates the myth of starvation mode.
Being in a deficit causes weight loss. There are many different ways of achieving that.
While I mentioned above, OP should start with being more accurate above all else, making absolute statements such as "this never leads to this" can be misleading as well.
Sorry, I may be confused. I thought OP was suggesting that eating more calories would “jump start” her weight loss? Are we saying that it would? Or could? Or might? “Never” seems a good word to use there...
I was referring to the poster that said this
The answer to "I'm not losing weight" is never "eat more".
My advice to OP was to start tracking accurately. Or perhaps a diet break (which is actually eating more to take a break) but I would need more info once Kimny's questions are answered above.
Fair enough and all good points.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions