should I increase my calories by 50-100?
yc2pf5rnzp
Posts: 3 Member
hi, I’m a 22 year old female, I weigh 56kg(123lbs), I’ve been in a calorie deficit eating 1300 cals a day (have stuck to it 95%- sometimes eat more or less on weekends), I work out 5X a week (running), and have lost 1 stone. In the past two weeks, I have stuck to this (I have weighed everything), and I have not lost any more weight.
I am considering increasing my calories by 50-100 to help boost my metabolism and give me more energy- I would like to start strength training as well.
Please can someone help and let me know if this is a good idea, as I would still like to lose 3kg (6lbs) more.
Do I keep at the calorie rate I have now and see if it budges in a couple of weeks or start eating more to help my metabolism?
I am considering increasing my calories by 50-100 to help boost my metabolism and give me more energy- I would like to start strength training as well.
Please can someone help and let me know if this is a good idea, as I would still like to lose 3kg (6lbs) more.
Do I keep at the calorie rate I have now and see if it budges in a couple of weeks or start eating more to help my metabolism?
0
Best Answers
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How fast did you lose the stone (how many weeks)?
Water retention increases for a couple of weeks (or more) are pretty common during weight loss, and the answer for those is patience. It's not anything about metabolism, water retention sometimes is just part of how a healthy body stays healthy.
If your loss had been going at a good pace, and stopped kind of suddenly, it's almost certainly a water retention effect. If loss tapered off slowly over many weeks, it might be that you've found maintenance calories.
An accurate 1300 calories shouldn't be maintenance for you. (I'd lose weight crazy fast at 1300 gross intake as a 68-year-old woman at your weight, and you're 22. For clarity, I've been 123 pounds relatively recently, but increased my goal weight so am a few pounds above that now.) Your calorie variation on weekends could matter, depending on magnitude. I agree that 1300 seems very low.
When you start strength training, I'd suggest that you'll earn at least 50-100 calories more per each strength workout, so sure, eat that much more then. Be sure to get enough protein.
Best wishes!
Riverside is right: 1300 calories isn't very many.1 -
yc2pf5rnzp wrote: »I don’t think I am underestimating calorie intake. I am weighing everything - and to be honest think at times I have been overestimating calories just to be sure. I am running for at least 25 minutes a day , five days a week , as well as a 30 minute uphill walk to work , and am on my feet all day. I’ve been on a calorie deficit for about 2 and a half months, and have lost 7.5kg in that time, but the past three weeks the scale hasn’t budged.
So roughly 10 weeks to lose 7.5kg (16.5 pounds)? That would be about 0.75 kg (1.65 pounds) per week on average. I'd call that fast loss for your current weight. I'd suggest that more like 0.25kg (0.55 pounds) per week would be a better plan going forward, for energy level, health, nutrition and exercise performance.
If the most recent couple of weeks before the 3-week stall were around that 0.75kg loss, then I think staying the course, or even adding calories (up to 500 more per day) would be good. (If you'd been losing at 0.75kg/week before, then adding 500 calories would bring you to expect more like 0.25kg/week.)
Be aware that if you eat more, you'll probably see a quick multi-pound scale jump. That will just be water weight and some extra digestive contents (on its way to becoming waste), so not worth worrying about. Fair warning: 0.25kg average weekly loss, which I think would be the healthiest option and best aligned with your goals, is going to play peek-a-boo on the scale with multi-pound water/waste shifts for up to a month or more at a time. But if you are logging accurately, the fat loss will show up eventually.
On the other hand, if your loss tapered off over the weeks before the stall, I'd suggest staying at your current calorie intake until you've been through a full menstrual cycle, so you can compare weight at the same relative point in two different cycles (such as the first or last day of flow).
Another option would be to increase to estimated maintenance calories for 2-4 weeks, a sort of break in weight loss, which can have benefits for some people after a period of pretty fast loss. The explanation about that is here:
http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
You might also get some useful insight from this thread, about what can cause scale stalls when fat loss is actually happening behind those scale numbers:
https://community.myfitnesspal.com/en/discussion/10683010/the-weird-and-highly-annoying-world-of-scale-fluctuations/p1
Especially read the article linked in the first post there: Very informative.
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Answers
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You can likely eat a whole lot more.
How tall are you?
1300 is super low for a 22 year old. I mean, I did it when I was 22 - but I was skin and bones and living on alcohol, tobacco, sugar, dexadrine and caffeine.
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I’m 164cm (5.4ft)0
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1 stone in what amount of time. Generally adding calories will not increase fatloss unless that calorie amount allows you to burn more calories than those that were increased. 1,300 is low however I'm guessing you may be underestimating your weekly amount.0
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Most likely scenario is you are underestimating calorie intake or over estimating calories burned. That would be true if you have been at it 4-6 weeks+. How long has it been though?0
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I don’t think I am underestimating calorie intake. I am weighing everything - and to be honest think at times I have been overestimating calories just to be sure. I am running for at least 25 minutes a day , five days a week , as well as a 30 minute uphill walk to work , and am on my feet all day. I’ve been on a calorie deficit for about 2 and a half months, and have lost 7.5kg in that time, but the past three weeks the scale hasn’t budged.0
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in what timeyc2pf5rnzp wrote: »I don’t think I am underestimating calorie intake. I am weighing everything - and to be honest think at times I have been overestimating calories just to be sure. I am running for at least 25 minutes a day , five days a week , as well as a 30 minute uphill walk to work , and am on my feet all day. I’ve been on a calorie deficit for about 2 and a half months, and have lost 7.5kg in that time, but the past three weeks the scale hasn’t budged.
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yc2pf5rnzp wrote: »I don’t think I am underestimating calorie intake. I am weighing everything - and to be honest think at times I have been overestimating calories just to be sure. I am running for at least 25 minutes a day , five days a week , as well as a 30 minute uphill walk to work , and am on my feet all day. I’ve been on a calorie deficit for about 2 and a half months, and have lost 7.5kg in that time, but the past three weeks the scale hasn’t budged.
then you should eliminate the 5 percent of the time you say you do not eat within your limits. you mentioned sometimes going over a little on weekends.
HOWEVER, if you have lost 17 lb in two months, I don’t necessarily think you have an issue. Just keep at it.0 -
I suggest giving it another 2-3 weeks, or until the AVERAGE weight loss over the past 8 weeks is less than your target weight loss. 16.5 lbs in 10 weeks is an average of 1.6 lbs/week, well above the recommended 1% body weight per week. My body weight can bounce around the same number for weeks then stabilize at a new midpoint, usually with the start of a new menstrual cycle. Frustrating, but still progress.0
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There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public. In the app, go to Settings > Diary Setting > Diary Sharing > and check Public. Desktop: http://www.myfitnesspal.com/account/diary_settings0
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@AnnPT77
How did the posts in this thread get re-ordered? I see that your two posts have been moved up to the first two posts in the thread - but that puts the subsequent answers out of order and changes the reading of the thread.
I didn't know that there is some way to re-order the answers. If that's something new, I'll stop asking relevant questions such as "how tall are you" as the first post, since that's not considered an "Answer."
Nothing against you, Ann, just I don't think the posts should shuffle like that and make the thread non-sequential. How does that occur? Is that little checked "Answer" tag done by the original poster or by moderators? I don't like it. Sometime the OP comes back and answers something relevant later - this throws that off.1 -
cmriverside wrote: »@AnnPT77
How did the posts in this thread get re-ordered? I see that your two posts have been moved up to the first two posts in the thread - but that puts the subsequent answers out of order and changes the reading of the thread.
I didn't know that there is some way to re-order the answers. If that's something new, I'll stop asking relevant questions such as "how tall are you" as the first post, since that's not considered an "Answer."
Nothing against you, Ann, just I don't think the posts should shuffle like that and make the thread non-sequential. How does that occur?
I didn't do it. I was surprised/confused, too.
The post was initiated as a "question", not just a regular post. I think it must be that when the OP (or anyone?) clicks "Yes" on "Did this answer the question?, it must move the reply to the top.
I don't much like it, either. Confusing change.2 -
cmriverside wrote: »@AnnPT77
How did the posts in this thread get re-ordered? I see that your two posts have been moved up to the first two posts in the thread - but that puts the subsequent answers out of order and changes the reading of the thread.
I didn't know that there is some way to re-order the answers. If that's something new, I'll stop asking relevant questions such as "how tall are you" as the first post, since that's not considered an "Answer."
Nothing against you, Ann, just I don't think the posts should shuffle like that and make the thread non-sequential. How does that occur?
I didn't do it. I was surprised/confused, too.
The post was initiated as a "question", not just a regular post. I think it must be that when the OP (or anyone?) clicks "Yes" on "Did this answer the question?, it must move the reply to the top.
I don't much like it, either. Confusing change.
Thanks.
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Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
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cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
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cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
I went to some of my "Discussions" from the past, and don't see that option about "Answered."
So I have no idea what you're talking about.
I hope this change doesn't stick. I'll just let you answer every question. You get to them eventually and you hit every point, so I think I'll just stop posting.
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cmriverside wrote: »cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
I went to some of my "Discussions" from the past, and don't see that option about "Answered."
So I have no idea what you're talking about.
I hope this change doesn't stick. I'll just let you answer every question. You get to them eventually and you hit every point, so I think I'll just stop posting.
The question option is new, when someone initiates a post.
https://community.myfitnesspal.com/en/discussion/10902976/q-a-for-everyone#latest
I clicked "no" on my post above. Now it says "Rejected answer" at the top of my post, but it stayed in the normal time order. You can see that on this one:
https://community.myfitnesspal.com/en/discussion/comment/47789664/#Comment_47789664
Please don't stop. I don't love typing as I'm sure it seems like I do.
1 -
cmriverside wrote: »cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
I went to some of my "Discussions" from the past, and don't see that option about "Answered."
So I have no idea what you're talking about.
I hope this change doesn't stick. I'll just let you answer every question. You get to them eventually and you hit every point, so I think I'll just stop posting.
The question option is new, when someone initiates a post.
https://community.myfitnesspal.com/en/discussion/10902976/q-a-for-everyone#latest
I clicked "no" on my post above. Now it says "Rejected answer" at the top of my post, but it stayed in the normal time order. You can see that on this one:
https://community.myfitnesspal.com/en/discussion/comment/47789664/#Comment_47789664
Please don't stop. I don't love typing as I'm sure it seems like I do.
It may have reverted the sequential order for you - but not for me. Your two posts are still #1 & #2 - which is fine, they are the best answers in this case.
I just think it can and will be used in ways that are not exactly...um...legit.
And it will stifle conversation. Kind of the opposite of Community Forum.
I've been here too long.
:flowerforyou:
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cmriverside wrote: »cmriverside wrote: »cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
I went to some of my "Discussions" from the past, and don't see that option about "Answered."
So I have no idea what you're talking about.
I hope this change doesn't stick. I'll just let you answer every question. You get to them eventually and you hit every point, so I think I'll just stop posting.
The question option is new, when someone initiates a post.
https://community.myfitnesspal.com/en/discussion/10902976/q-a-for-everyone#latest
I clicked "no" on my post above. Now it says "Rejected answer" at the top of my post, but it stayed in the normal time order. You can see that on this one:
https://community.myfitnesspal.com/en/discussion/comment/47789664/#Comment_47789664
Please don't stop. I don't love typing as I'm sure it seems like I do.
It may have reverted the sequential order for you - but not for me. Your two posts are still #1 & #2 - which is fine, they are the best answers in this case.
I just think it can and will be used in ways that are not exactly...um...legit.
And it will stifle conversation. Kind of the opposite of Community Forum.
I've been here too long.
:flowerforyou:
It's not the two posts that moved to the top. There's one further down that says "rejected" because I clicked "no". The link in my post goes straight to it. I don't know what will happen if I click "yes" on one of my own posts. Once "yes" or "no" has been clicked by someone, the "Did this answer the question?" seems to disappear. That also seems undesirable to me, especially if it turns out someone can "yes" their own post.
ETA: @yc2pf5rnzp, apologies for the digression on your thread.0 -
cmriverside wrote: »cmriverside wrote: »cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
I went to some of my "Discussions" from the past, and don't see that option about "Answered."
So I have no idea what you're talking about.
I hope this change doesn't stick. I'll just let you answer every question. You get to them eventually and you hit every point, so I think I'll just stop posting.
The question option is new, when someone initiates a post.
https://community.myfitnesspal.com/en/discussion/10902976/q-a-for-everyone#latest
I clicked "no" on my post above. Now it says "Rejected answer" at the top of my post, but it stayed in the normal time order. You can see that on this one:
https://community.myfitnesspal.com/en/discussion/comment/47789664/#Comment_47789664
Please don't stop. I don't love typing as I'm sure it seems like I do.
It may have reverted the sequential order for you - but not for me. Your two posts are still #1 & #2 - which is fine, they are the best answers in this case.
I just think it can and will be used in ways that are not exactly...um...legit.
And it will stifle conversation. Kind of the opposite of Community Forum.
I've been here too long.
:flowerforyou:
It's not the two posts that moved to the top. There's one further down that says "rejected" because I clicked "no". The link in my post goes straight to it. I don't know what will happen if I click "yes" on one of my own posts. Once "yes" or "no" has been clicked by someone, the "Did this answer the question?" seems to disappear. That also seems undesirable to me, especially if it turns out someone can "yes" their own post.
ETA: @yc2pf5rnzp, apologies for the digression on your thread.
What I'm saying though - is that it may be changing for you but not for me.
Your posts are still #1 & #2.
Not only that, but if I click the thread it no longer takes me to the first unread post, but just to the OP.
It effectively ended the discussion, and yeah, "yessing your own post..." no bueno.
No apologies.
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cmriverside wrote: »cmriverside wrote: »cmriverside wrote: »cmriverside wrote: »Yeah, it's explained here: https://community.myfitnesspal.com/en/discussion/10902975/types-of-posts-in-the-myfitnesspal-community#latest
That is a not very good change. Then the OP can just pick and choose from the answers, like with keto or other controversial things like fasting.
I can see this causing a lot of confusion.
I feel like not answering anything ever again now. It's going to stop any kind of dissenting fact or opinion.
Well, mfp. It's been nice. I guess I'm out.
Nah, be a contrarian. You post good stuff.
BTW: I found that I can flag my own post with "No" to "Did this answer the question?" I'm not going to experiment with flagging "Yes" because it does that dumb out of order thing.
I went to some of my "Discussions" from the past, and don't see that option about "Answered."
So I have no idea what you're talking about.
I hope this change doesn't stick. I'll just let you answer every question. You get to them eventually and you hit every point, so I think I'll just stop posting.
The question option is new, when someone initiates a post.
https://community.myfitnesspal.com/en/discussion/10902976/q-a-for-everyone#latest
I clicked "no" on my post above. Now it says "Rejected answer" at the top of my post, but it stayed in the normal time order. You can see that on this one:
https://community.myfitnesspal.com/en/discussion/comment/47789664/#Comment_47789664
Please don't stop. I don't love typing as I'm sure it seems like I do.
It may have reverted the sequential order for you - but not for me. Your two posts are still #1 & #2 - which is fine, they are the best answers in this case.
I just think it can and will be used in ways that are not exactly...um...legit.
And it will stifle conversation. Kind of the opposite of Community Forum.
I've been here too long.
:flowerforyou:
It's not the two posts that moved to the top. There's one further down that says "rejected" because I clicked "no". The link in my post goes straight to it. I don't know what will happen if I click "yes" on one of my own posts. Once "yes" or "no" has been clicked by someone, the "Did this answer the question?" seems to disappear. That also seems undesirable to me, especially if it turns out someone can "yes" their own post.
ETA: @yc2pf5rnzp, apologies for the digression on your thread.
What I'm saying though - is that it may be changing for you but not for me.
Your posts are still #1 & #2.
Not only that, but if I click the thread it no longer takes me to the first unread post, but just to the OP.
It effectively ended the discussion, and yeah, "yessing your own post..." no bueno.
No apologies.
I'm talking about this post of mine (screen shot), not the ones that moved to the top.
Yes, the thread returns to the top if one clicks the thread title. For me, clicking (or copy/pasting) the date stamp link on a post still takes me to that specific post within the thread. .
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Oddly, i cant do this! Only threads started today?1
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ugh.
#Features.1 -
@AnnPT77 You have moderator filters, don't you? Because I can't see any of those "yes/no" or "Rejected" things you show in your screenshot.0
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cmriverside wrote: »@AnnPT77 You have moderator filters, don't you? Because I can't see any of those "yes/no" or "Rejected" things you show in your screenshot.
Interesting. I'm not a moderator. I am a spam moderator, but I'm not sure I'm supposed to admit it. (JK - there's a post that lists all the mods & spam mods with their IDs.) Maybe that's why I can click "no" on my own post. That's not necessarily I kind of power I want, but I'm capable of not using it. 1 -
That's not necessarily a kind of power I want, but I'm capable of not using it.
...and that, my friend, is the secret of a happy life. :flowerforyou:
oddly enough, when I click the title now I get to the last post. You have more power than you're aware of, methinks. I know that in the "Suggestions" forum this "Answered" thing has been a moderator function. But then they usually lock the thread.0 -
Answering using web version....
.... no options for anything other than edit within one hour.1
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