losing way too much, what should I adjust?

fujiko
fujiko Posts: 58 Member
in Getting Started
Hey guys,

so I'm losing way too much, but I'm unsure whether that could be water weight or am I completely undereating? here's a bit of background: I've joined MFP about 3 years ago, lost around 15 kg through it over a year, but unfortunately gained some of it again until the end of last year.

height: 173cm/5'8

SW - 75kg/165
CW - 69kg/152
GW - 63kg/138

Now I've started logging again 4 weeks ago and since then have lost way too much for what I should be losing. Since I don't have to lose very much, I should be losing a lot slower.

Week 1 (used MFP settings to lose 0.5 pound) - lost 2 kg
Week 2 (used MFP settings to lose 0.5 pound) - lost 2 kg
Week 3 (used TDEE -20%, sedentary) - gained 1 kg
Week 4 (used TDEE -10%, sedentary) - lost 3 kg

I'm unsure whether sedentary is the right setting, as I do a lot of things during the day, but not necessarily big work outs. I'm travelling at the moment, so no day is like the other. I do have days where I just sit at home, and others where I'm walking all day, but then I tend to log my walking.

Any thoughts from someone who's had the same problem, or more of an understanding than me? :)
Thanks in advance!

Replies

  • endoftheside
    endoftheside Posts: 568 Member
    I would try bumping up your calories by 300 a day and see what happens (give it at least a couple of weeks). Based on your results so far you might be able to go even higher. Or you could try bumping up your activity level and recalculating your TDEE-% or MFP settings. All of the calculators are just best guesses and averages, you end up having to tweak things to match your real life results.
  • fujiko
    fujiko Posts: 58 Member
    Yeah figured just testing out results may be the best option, although a long process. At least I can eat more :)
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    Your diary shows pretty solid amount of eating. I'd be inclined to just sit back and enjoy the ride for as long as it lasts.

    :drinker:
  • rockmama72
    rockmama72 Posts: 815 Member
    Your diary shows pretty solid amount of eating. I'd be inclined to just sit back and enjoy the ride for as long as it lasts.

    :drinker:

    I agree. You're eating well! It will slow down soon enough. When I was your age I lost weight like that too.
  • fujiko
    fujiko Posts: 58 Member
    :D haha, yeah, I guess. I didn't think I was starving myself. I'll make sure I eat all exercise calories back. I guess it's a good time to test and play around with the numbers and see what happens in the next couple of weeks.

    Thank you
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Hey guys,

    so I'm losing way too much, but I'm unsure whether that could be water weight or am I completely undereating? here's a bit of background: I've joined MFP about 3 years ago, lost around 15 kg through it over a year, but unfortunately gained some of it again until the end of last year.

    height: 173cm/5'8

    SW - 75kg/165
    CW - 69kg/152
    GW - 63kg/138

    Now I've started logging again 4 weeks ago and since then have lost way too much for what I should be losing. Since I don't have to lose very much, I should be losing a lot slower.

    Week 1 (used MFP settings to lose 0.5 pound) - lost 2 kg
    Week 2 (used MFP settings to lose 0.5 pound) - lost 2 kg
    Week 3 (used TDEE -20%, sedentary) - gained 1 kg
    Week 4 (used TDEE -10%, sedentary) - lost 3 kg

    I'm unsure whether sedentary is the right setting, as I do a lot of things during the day, but not necessarily big work outs. I'm travelling at the moment, so no day is like the other. I do have days where I just sit at home, and others where I'm walking all day, but then I tend to log my walking.

    Any thoughts from someone who's had the same problem, or more of an understanding than me? :)
    Thanks in advance!
    I had the same problem awhile back. What is your activity level set at? I have a desk job so I set mine at sedentary, but I lost weight faster than I'd set my goals for. I kept increasing the activity level until I started losing weight according to my goal, which was .5 pounds a week. I have been set at active for months now and everything seems to be working just fine.
  • fujiko
    fujiko Posts: 58 Member
    yup, I am, well, was at sedentary, but am giving lightly active a try now. I would have thought it takes more exercise. I just don't want to start gaining it all back.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    yup, I am, well, was at sedentary, but am giving lightly active a try now. I would have thought it takes more exercise. I just don't want to start gaining it all back.
    You are correct to increase in small increments.

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