Should I eat more calories?

train_01

I'm 5'4, 224. Start weight: 232, goal weight: 160. I have been doing this for about a month. I lost 10 lbs in the first couple of weeks, then have stalled out for the last two and a half weeks at 222-224. I generally eat about my net goal of 1420 and usually eat back many of my exercise cals as well. I wondered if I am not eating enough and that's why I'm stalled? Or is it just one of those natural things that happens occasionally? I usually go to the gym about 3x per week and have a desk job (I try to walk 30-40 minutes through the day during breaks and things). Please help!

diannethegeek

I doubt that undereating is your problem. Two weeks stalls happen sometimes and there's not always a good reason for them. It could be something as simple as a little extra water weight masking any fat loss that's going on (exercise, hormones, stress, sodium can all cause a blip on the scale like this).

Would you be comfortable setting your diary to public? We might notice something that you've overlooked.

How accurately are you logging? Are you using a food scale, measuring cups, or eyeballing your portion sizes? I know we harp on about food scales around here, but they really are the most accurate way to be sure that the calories you're logging are actually the calories you're eating. Little inconsistencies can add up.

As for you exercise calories, are you using a heart rate monitor or MFP/gym machine estimates? MFP and gym machines have a tendency to overestimate your calories burned and even HRMs aren't 100% accurate. You might try eating back 50-75% of your exercise calories just to be sure.

Francl27

Two weeks stalls are totally normal. I always stall before TOM, for example. As long as you know you're eating under your goal (ie, you weigh your food so you know exactly how much you're eating, and you use a HRM to monitor your exercise calories), just stick to it and you'll lose weight again.

wilsoje74

I would not eat more

WBB55

Are you happy at 1420? Do you eat more when you exercise? Or is that your total calories consumed every day or your net calories after deducting for extra exercise?

If 1420 is your NET calories (meaning you eat closer to 1600 on the days you exercise), and you aren't feeling depressed and low energy, I'd almost say stick with it for now.

Greenrun99

without seeing your diary saying your net goal is 1420, assuming your exercising an hour a day, and using MFP to estimate your calories, its probably adding 500 or so calories a day so maybe your around 1900 calories (total) a day.. probably under 100g of protein..

If that is true, I would probably not eat 1900 total calories and maybe cut back by 100 and see what happens, and increase your protein to 150g at the expense of your carbs... try it for a few and see.