Help, I am in a RUT

Jaxsonjess

Ok so I have lost 45 lbs already since Jan 17th, MFP has dropped me to 1250 Calories . I tried to do that TDEE thing and I never can get it. I am 5,6 and 235, I am 33, can someone help me figure this crap out. LOL. I have been slacking at the gym and eating crap here and there but most of the time I stay in my calorie range. I am afraid to try something like upping the calories- any advice. I have been working out about 3-4 days a week in the gym. Treadmill, elpitical, stationary bike, taking walks with the kids....Trying to do something each day, even short walks. So I would say my burn is like 300-400 cal for activity, sometimes more when I go to the gym. Anyone similar stats as me, what is working for you?

AmyRhubarb

TDEE works awesome for me. Took me awhile to wrap my head around it (I think I read the In Place Of A Road Map thread 20 times) - but once I did, I embraced it and never looked back. That was two and half years ago, and I've had my best success with dropping the fat and inches and keeping it off!

But both MFP and the TDEE method work well when used correctly, and the numbers honestly come out about the same.

At 1250 a day, are you eating back your exercise cals? Do you use a good heart rate monitor or other method to accurately track calorie burns? Have a food scale, weigh and measure all foods accurately? A food scale and a good HRM are good tools to have.

Jaxsonjess

No I never eat them back, maybe a snack or so if I feel hungry. No Heart rate moniter, I need to get one. Maybe I am not burning as much as I think I am. My food I am pretty good at weighing that.

Phildog47

simply... STOP slacking off and eating crap.

Hell, why am i giving you advice, Jess? :laugh:

Jaxsonjess

PHIL!!!! LOL
NO THAT IS REAL THE ANSWER, but maybe I do need to up my calories to have not the urge to eat crap

coaoalo

So, according to http://iifym.com/tdee-calculator/ your BMR is 1790 and your TDEE with no exercise is 2148. If you exercise 3 times a week it goes up to 2461. The way I work it is I set my calorie count to in between the BMR and no exercise levels and input all my exercise. That way I can eat back some exercise calories on the days I need them without having those extra calories there every day. If I were you I would up your intake from 1250 to 1800-2000. Having that extra buffer might make you less likely to eat crap- if you can eat a bit more of what you want. However, BMR and TDEE are not an exact science so take that advice with a grain of salt.

Jaxsonjess

Thanks ocean

AmyRhubarb

I would start by eating back exercise cals. This is part of using MFP correctly - the daily goal you're given has you at a deficit before exercise - this means you could eat to goal every day, do zero exercise, and you'll lose. Not eating back exercise cals leaves you with too large a deficit, which leads to all sorts of problems. You eat back the exercise cals (at least a good portion of them because MFP's burn estimates tend to run high), and it brings you back to the original deficit and you still lose. So your daily NET cals should be at or near goal at the end of the day. Food is fuel!

You could also likely have a higher goal than 1250 - as ocean pointed out, a quick run of your numbers shows your BMR at 1790 - well above 1250. You started out with a lot to lose, so eating below BMR was ok for a time, but considering that you're feeling in a rut, and tending to go for junk food, a higher calorie goal would be better.

If your weekly loss goal in MFP is set at 2lbs a week, change it to 1 lb a week - this will give you a higher calorie goal. And start eating back those exercise cals. Keep in mind that when changing calorie intake, it is normal to see a slight gain on the scale at first - stick with it, it can take some time for the body to adjust to new cals. But in nearly every case for those who stick it out, they see a good drop after a few weeks, and steady progress after that.

_Terrapin_

Time to re-set the goals to 1 pound a week instead of 2 pounds a week. You've accomplished a lot since January; allow your body to be fed, BMR is a good point to start. So, by re-setting your goal to 1 pound weekly it will allow for some additional caloric intake, which will also allow 'crap' consumption to be fine as part of your calories(whatever crap is...everybody is different). You'll want to continue to eat foods you enjoy and in moderation. The time will take longer, but it will also provide a period of habits to be fixed and not temporary. Best of luck.

Jaxsonjess

Thanks everyone! Great advice!

ruthejp13

When you lost weight before, how long did it take? How long did you keep it off? Did you learn from that experience?

An odd thing that I have noticed over the years of losing weight is that most of my weight loss compliments come when I'm maintaining weight. The fat seems to shift a month or two after I've stopped losing weight. My face really thins out then and people are shocked when they see me. "Wow, you look great. How much weight have you lost?"

I think part of it is stress and cortisol. When you stop "dieting" you relax and weight loss actually becomes easier.

Jaxsonjess

Well the last time I lost weight, I did a low glycemic diet and basically lost 56 lbs in like 4 mo! It was super restricted. I kept it off for about a year or two. Then I got preg. I started to have "treat days" of the low gly plan and it shot my weight up like a rocket. This time I am eating as long as it fits in my calories.

ruthejp13

You've lost a lot already. What is the rut? Boredom? Plateau? No longer really motivated? If it's boredom, staying in your calories is a great way to go. If it's a plateau, maybe go back to low glycemic without treats/cheats. If you're happy with your current success and are no longer motivated to lose, try maintaining for a few months and then "diet" again.

jen31378

I would absolutely eat your exercise calories back! I know it doesn't sound right, but if you have too high of a deficit your body will hold on to the fat you already have and stop burning. I went back and forth between eating my exercise calories and not and I always lose more when I do eat them. I pretty much always eat them now...except for maybe 50 calories or so. Maybe try it for like 2 weeks and see??