A Question About Numbers

KosmosKitten

I'd like your help trying to figure out a sustainable and yet non-discouraging number to shoot for as far as calories in are concerned.

I am not new to either CICO or this site (or calorie counting sites in general), but for whatever reason, no matter what number I utilize (based on numerous calculators and trying to do the calculations manually), I cannot seem to lose weight.

For reference: I am 35, F, 213lbs (so clearly obese) and 5' 7"ish. Currently I am shooting for 1400 a day and I walk 3.3 miles or so a day (trying to up this gradually).

Also, yes, I weigh out all my food in grams/ounces. I have been since 2012. Also, so far, all medical tests have come back great. No diabetes, thyroid issues or high numbers. The only thing is a vitamin D deficiency and the fact that I have to take medication to manage my anxiety/depression.

Walking is not a new exercise for me (or anyone, but I fell out of the habit of long distance walking, so I picked it back up a few weeks ago just cause I needed to get out of the house). I currently don't do any other form of exercise and I am pretty stationary most of the day.

Ten years ago, I was able to lose shooting for 1800 cal a day, but obviously that's a no go. 1600 wasn't working and 1500 seems to just put me in maintaining a loop of losing and gaining the same five pounds. 1200 seems too low considering I've been ravenous the last two days of trying, so I pushed it up to 1400. Is that reasonable or do I need to reevaluate the numbers again?

I have been trying to figure out the happy medium for THREE YEARS at this point and getting nowhere. Some help would be appreciated. I value the experience and knowledge of people here as you all seem pretty well read/knowledgeable in general.

cmriverside

Have you tried different medications or no medication or different food choices? Your FOOD diary is locked, so that's about all I can say.


I don't take any meds anymore partly because I don't like the side effects. I found natural ways to deal with my dysfunctional thinking (which is the root cause of depression and anxiety.)

I know that's not a popular belief. I don't think meds are the long-term answer.

It is something to try.

KosmosKitten

cmriverside wrote: »

Have you tried different medications or no medication or different food choices? Your FOOD diary is locked, so that's about all I can say.


I don't take any meds anymore partly because I don't like the side effects. I found natural ways to deal with my dysfunctional thinking (which is the root cause of depression and anxiety.)

I know that's not a popular belief. I don't think meds are the long-term answer.

It is something to try.

I just started up logging accurately every day recently (I've been doing this a long time and I hit burn out, so I logged in daily, but didn't accurately log like I once did). I'll open it back up once I have more nutritional data there.

I have tried many different medications over the years. If I could stop taking them, I would, but unfortunately, I tend to not do so well off of them. Suicidal ideation, obsessive thoughts, lack of concern about my well being or anyone/thing I happen to be taking care of, etc. Some were better than others and this one I am on is mild and I've been doing alright on it for a year or so. I do have concerns about it potentially stalling weight loss, but my doctor seems to think that it shouldn't be an issue. Any other side effects I have not noticed or experienced like I have with other medications.

It's definitely a consideration. I'd like to not be medicated my entire life, but for the time being, this is the best option, ya' know?

ghudson92

It may be useful to look at your past data and see at which caloric goal you maintained at and taper that number down slowly?

AnnPT77

I'm a little confused. If you just started logging again, how long had you been at 1600, 1500, 1400 and not losing (or losing/regaining), and how does the timing of that related to your resuming/increasing a walking program? I get that the 1800 was 10 years ago, but the other parts weren't clear to me. You say you've been weighing food since 2012, but it sounds like you've only re-started logging recently.

I'm not questioning what you're doing or saying, but I don't have a clear picture in my head of how that all fits together.

You probably know it would be normal to have confusing water weight fluctuations during the first stages of a new calorie level and exercise regimen, plus at 35 I'm assuming you're still having monthly cycles, plus you indicate that you're on a medication that might complicate water fluctuations. Without a clearer picture of the timelines, it's hard to make suggestions, until you have enough diary data for us to take a look at, especially. Things could be pretty weird for a month under those circumstances, and changing calorie levels and exercise routine during that same month - if that was what happened - would make things even murkier.

Best wishes!

VeryKatie

Sounds like not actually logging your food is the culprit.

KosmosKitten

AnnPT77 wrote: »

I'm a little confused. If you just started logging again, how long had you been at 1600, 1500, 1400 and not losing (or losing/regaining), and how does the timing of that related to your resuming/increasing a walking program? I get that the 1800 was 10 years ago, but the other parts weren't clear to me. You say you've been weighing food since 2012, but it sounds like you've only re-started logging recently.

I'm not questioning what you're doing or saying, but I don't have a clear picture in my head of how that all fits together.

You probably know it would be normal to have confusing water weight fluctuations during the first stages of a new calorie level and exercise regimen, plus at 35 I'm assuming you're still having monthly cycles, plus you indicate that you're on a medication that might complicate water fluctuations. Without a clearer picture of the timelines, it's hard to make suggestions, until you have enough diary data for us to take a look at, especially. Things could be pretty weird for a month under those circumstances, and changing calorie levels and exercise routine during that same month - if that was what happened - would make things even murkier.

Best wishes!

I had been trying at 1500 for a year prior to stopping with no successful fat loss. My numbers were essentially the same (measurements and weight). Or they'd just fluctuate around the same 5 or so pounds. When COVID happened, I essentially stopped logging at all because well.. no good reason, I just got lazy, I guess. But I wasn't seeing results before that point so I kinda just gave up. I had tried 1600ish for a year or so in 2017 and still wasn't seeing any progress outside of stamina gains. 1400 I just picked up this week since I decided to hop back on the train and try again. I am wondering if I am correct in trying 1400 or if I really need to drop lower than that (I don't want to if I don't have to, that is).

As to the water fluctuations, I was curious if that has been my issue all along. I drink coffee/unsweet tea/0 cal soda, but rarely water. I am working on this slowly just because it's a good habit to be in (and it's free!). I was curious if maybe the sodium intake from food + lack of hydration from water had anything to do with why I wasn't seeing progress? I knew it would fluctuate a few pounds here and there, but not where it's been going. I do try to weigh first thing in the morning (and measure) after going to the bathroom and before I eat anything.

And yep, I still unfortunately have to deal with periods and all the crap that comes with it. Just ugh.

I'm also curious if walking would really cause that much fluctuation. I guess I don't really look at walking as a "new to me" exercise or one that would necessarily cause the fluctuations since it's low-impact and kind of what I've always done (although admittedly, I slacked off and stopped walking as much as I used to).

cmriverside

I think you need to be back at 1500-1600 PLUS exercise calories, so 1800 on exercise days if you're dong a three mile walk.

I'm 5'7"(ish) and I lost almost all my weight at 1500-1600 and then up to 2000 on exercise days.


I logged everything for years. It's the only way to know. If you are healthy and logging correctly, it doesn't matter in the scheme of things how much water/sodium, because your body is going to regulate that based on all kinds of criteria - food, exercise, sleep, stress, hormones, travel, you know?

It will even out over time if you are logging correctly and accurately. 1400 is very low, and if you're exercising it's definitely too low.

If you just started logging again, make it your job for the next 6 weeks and report back. No skipping days or deciding not to log that basket of wings - log it all. It's the only way to know. I would suggest you step on the body weight scale daily, and log that too.

KosmosKitten

cmriverside wrote: »

I think you need to be back at 1500-1600 PLUS exercise calories, so 1800 on exercise days if you're dong a three mile walk.

I'm 5'7"(ish) and I lost almost all my weight at 1500-1600 and then up to 2000 on exercise days.


I logged everything for years. It's the only way to know. If you are healthy and logging correctly, it doesn't matter in the scheme of things how much water/sodium, because your body is going to regulate that based on all kinds of criteria - food, exercise, sleep, stress, hormones, travel, you know?

It will even out over time if you are logging correctly and accurately. 1400 is very low, and if you're exercising it's definitely too low.

If you just started logging again, make it your job for the next 6 weeks and report back. No skipping days or deciding not to log that basket of wings - log it all. It's the only way to know. I would suggest you step on the body weight scale daily, and log that too.

So my original assessment was probably correct. Dang it. I mean, yay.. more food to enjoy, but dang it about all this bouncing around and potential lost time. I'll reset to 1500 since I walk almost every day (unless weather prevents me from doing so), religiously log everything down to the gram/ounce and see after say a month how that goes?

Or do I need to assess after 6 or 8 weeks? Thanks for the advice.

AnnPT77

KosmosKitten wrote: »

cmriverside wrote: »

I think you need to be back at 1500-1600 PLUS exercise calories, so 1800 on exercise days if you're dong a three mile walk.

I'm 5'7"(ish) and I lost almost all my weight at 1500-1600 and then up to 2000 on exercise days.


I logged everything for years. It's the only way to know. If you are healthy and logging correctly, it doesn't matter in the scheme of things how much water/sodium, because your body is going to regulate that based on all kinds of criteria - food, exercise, sleep, stress, hormones, travel, you know?

It will even out over time if you are logging correctly and accurately. 1400 is very low, and if you're exercising it's definitely too low.

If you just started logging again, make it your job for the next 6 weeks and report back. No skipping days or deciding not to log that basket of wings - log it all. It's the only way to know. I would suggest you step on the body weight scale daily, and log that too.

So my original assessment was probably correct. Dang it. I mean, yay.. more food to enjoy, but dang it about all this bouncing around and potential lost time. I'll reset to 1500 since I walk almost every day (unless weather prevents me from doing so), religiously log everything down to the gram/ounce and see after say a month how that goes?

Or do I need to assess after 6 or 8 weeks? Thanks for the advice.

Stick to one calorie regimen consistently - what cmriverside suggested sounds good. Stick with it long enough to at minimum compare the same relative point in two different menstrual cycles.

In a week or so, when you have several days of logging accurately, temporarily make your diary MFP-public, come back to this thread to say that's happened, and folks can take a look at how you're logging to see if anything jumps out there.

Best wishes!

KosmosKitten

AnnPT77 wrote: »

KosmosKitten wrote: »

cmriverside wrote: »

I think you need to be back at 1500-1600 PLUS exercise calories, so 1800 on exercise days if you're dong a three mile walk.

I'm 5'7"(ish) and I lost almost all my weight at 1500-1600 and then up to 2000 on exercise days.


I logged everything for years. It's the only way to know. If you are healthy and logging correctly, it doesn't matter in the scheme of things how much water/sodium, because your body is going to regulate that based on all kinds of criteria - food, exercise, sleep, stress, hormones, travel, you know?

It will even out over time if you are logging correctly and accurately. 1400 is very low, and if you're exercising it's definitely too low.

If you just started logging again, make it your job for the next 6 weeks and report back. No skipping days or deciding not to log that basket of wings - log it all. It's the only way to know. I would suggest you step on the body weight scale daily, and log that too.

So my original assessment was probably correct. Dang it. I mean, yay.. more food to enjoy, but dang it about all this bouncing around and potential lost time. I'll reset to 1500 since I walk almost every day (unless weather prevents me from doing so), religiously log everything down to the gram/ounce and see after say a month how that goes?

Or do I need to assess after 6 or 8 weeks? Thanks for the advice.

Stick to one calorie regimen consistently - what cmriverside suggested sounds good. Stick with it long enough to at minimum compare the same relative point in two different menstrual cycles.

In a week or so, when you have several days of logging accurately, temporarily make your diary MFP-public, come back to this thread to say that's happened, and folks can take a look at how you're logging to see if anything jumps out there.

Best wishes!

Great advice, will do!