Increase or Cut Calories?

blairf83

Am working with a doctor and nurse to help me get down to a healthy, comfortable weight. Dr said 1200 cal/day.

I am down 20 lbs since Jan 1st, two sizes of jeans. I am no longer obese, merely overweight. And I don't see a fat person anymore when I look at myself in the mirror. Unless I'm naked. But I'm good with clothes on.

I kicked a major diet coke habit of about 2l/day.... pretty much just drinking water now.

But I have hit a plateau. I'm trying not to freak because I KNOW I'm putting on muscle. I have been doing yoga 7 days a week including 3 Power Yoga classes per week, and have stayed under my calorie goal every day but two....

Once the weather breaks and the trails near me are open (they are closed due to fallen trees and debris from the horrid winter we had), I am adding walking and running. But right now I'm tapped out on funds to add to my exercise regimine and I don't feel really safe just walking in the area I live in....

One of my best losses occured a couple days after a pretty good splurge day invloving 1200 calories, AND a brownie... and crackers and cheese and most of a bottle of wine.... Which has me thinking maybe this whole TDEE/BMR thing may have something to it. But the thought of eating the 2490 calories that calculator says I should have freaks me out....

I'm scared that if I up my calories to try this thing out, I'm going to pork out again... and getting it off the first time was SO hard... Nevermind getting into the 1200 calorie mindset.... I'm scared I won't be able to go back...

Experiences????

monicapatituccijones

I would suggest trying to up your calories for a week and see how you feel. The worst-case scenario is that you gain a pound or two. It's fine. Weight fluctuates for everyone, and you can lose a pound or two again. Some people really need to to cut their diet to 1200 calories. Most people don't, and, in fact, probably need more food.

sarahjayjay

I have the same fears, so I'm interested in responses to this...

I recently went a 5 day or so vacation, where I ate lots of sweets I wouldn't usually touch. And had one night of drinking 5 or 6 beers (first time I've done that in months and months!).

I didn't weight myself until I got home, and expected a weight gain, but I had actually lost weight! Prior to that I had been in a "mini-plateau" for two weeks.

So I'm wondering if I should up my calories, but I don't want to undo all my progress so far...

mrsfyredude

In to see responses as I had gained some at the beginning of the week, Friday came and I "over ate" , two days later the weight was gone again?!

ruffnstuff

No one here could even give you an educated guess about your cals as we don't know your stats (current weight, height, age, etc). Though I can't imagine many will chime in with a "cut back from 1200" as that is fairly low for probably 98% of people.

Best questions for you to start: Are you weighing out all of your portions (measuring for liquids)? If you aren't accurately logging 100% of what you are eating, there is a chance you might be eating more than you realize. I don't KNOW that this is the case...just a question for you.

serindipte

1. http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

2. If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:
http://www.youtube.com/watch?v=JVjWPclrWVY

3. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

4. http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

5. http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

AJ_G

TDEE is the only way to go in my opinion. Just make sure that when you calculate your TDEE, use a calculator or an equation that takes body fat percentage into account, that's very important. Also realize that calculated TDEE is just an estimate and starting point. You have to eat at that intake and monitor your weight for 3 to 4 weeks and adjust from there until you see yourself losing at a steady pace.

Also, you're not necessarily putting on muscle. I'm sure you're getting stronger and seeing strength increases, but that's very possible without increased muscle mass. The only situation where someone can put on muscle while eating at a calorie deficit is if they are obese, they are lifting heavy, and they are eating plenty of protein.

David_AUS

Weight is only one measurement. I would be aiming to track body fat percentage and your body measurements. Especially if you know you are working to increase your muscle mass. Weight is just one measurement and it becomes less reliable when you are at goal weight. Adjust your energy intake (calories or even % F/P/C) towards tailoring your goals.

onionparsleysage

It's not an all or nothing choice - you could start cycling in higher calorie days so your body realizes that you're not starving.

But I'm not sure you're eating enough to fuel your body with that much exercise. IMO, 1200 is for a sedentary person. It could be time to up your calories to start learning how to live a healthy & sustainable lifestyle instead of crash dieting (which is what 1200 calories basically is for an active person).