Help! Am I eating too much?

pamp1emousse

So I've been on the dreaded plateau for about 4 weeks now and been doing some serious looking at my diet. I noticed that although I was eating a very decent number of calories, combined with exercise my net was 1000-1200. My BMR is 1350 and I heard that you should avoid eating below that so I've upped my net calories to 1350.

I know everyone says to try and eat more calories to break a plateau, but at 5ft7 and 126lbs I just wanted to double check that I'm not eating too much now! I burn about 500-700 calories a day 5-6 days a week, so for the past 2 days I've eaten 1850 calories! I've actually lowered my cardio amounts so that I don't burn too much and have to eat it back. This seems like quite a lot for someone who's just 126...

I was wondering if anyone has any thoughts?

Thank you! :flowerforyou:

ps. I know my deficit is only going to be like 200 cals a day... should I lower my net cals to below my BMR or just deal with very slow losses? Or eat 1350 + (exercise cals - 300)?

daniface

5"7 and 126 pounds? just wondering ,you sound pretty healthy why are you trying to lose more?...wouldnt you be bordering on the underweight category?

paniolo5

I'm definitely not a professional here...from reading other what other MFPers have said in similar posts, you'll find all sorts of opinions. Several things could be at work here: 1) You shouldn't go consistently below 1,200 calories eaten (not net but actual intake) - most people use more than that in a regular day just moving around and breathing. You'll see all sides to the exercise calories - eat some, eat all...it takes experimentation to figure out what works for you. I personally rarely eat my exercise calories but I don't go below 1,200 that I eat. So far it's working for me, but I'm a lot heavier and have more to lose. 2) You don't have a lot to lose and with exercise, you may be building muscle which weighs more than fat. Measuring is the best way to see if changes are happening in your body. 3) Keep drinking lots of water. 4) Bump up your cardio a little - sometimes that helps break a plateau. 5) Try a different routine. Your body might get used to your cardio if you do the same thing all the time. Adding a few little changes could help.

Just some suggestions. Hope you get through it.

pamp1emousse

I want to lose 7 more, which'll still keep me at a healthy weight, and then focus on strength training which'll probably get me up to a higher weight anyway (I'm already doing weights now, but also working on losing fat). But even tho I'm not very heavy my body fat is at 28-30%. Definitely want to get that down.

jennylynn84

at that height/weight ratio you're at about 19.7 BMI. That's pretty good. At the low end of your healthy weight range the only losses you'll probably see are slow losses. I'm not even as low into my range as you are and my losses grinded to an infuriatingly slow pace, especially once I was officially healthy.

On the topic of how much you're eating, I doubt its too much. Once you're this close to your goal weight and well within healthy you shouldn't attempt to get your deficit too huge. Give your body some time to adjust to the additional calories (from being on 1000-1200 your metabolism has been slower than it will be on more food) and you'll feel a lot better about - even possibly be hungry for it!

lotusfromthemud

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

Here's a very informative thread that answers your question in great detail.

Long story short, no you're not eating too much. You're active, in a healthy BMI, which makes it better if your deficit is smaller.

soze

MHO, I think you weight is fine, just keep doing what you are doing and lift those weights. It could be your gaining muscle.

All the best!

Amarillo_NDN

First off, the numbers are always an average and doesn't always mean they are yours. Best thing to do is to figure out your maintenance calories over time. Star with a fixed number from a BMI calculator. Eat those calories for 1 week then weight. If your weight changes you adjust just by 200 calories to go in the direction you want. Yes, it will take time, but it a life style change so go with what is really your numbers. And only time can tell you that. Don't forget, what you do for work outs count in the amount of calories burnt.

kdiamond

I also agree you're at a healthy weight, now you might want to try a recomp which is replacing fatty cells with muscle (done through strength and endurance training, I would nix the boring cardio).

1350 is definitely too low for someone of your size, especially if you're working out. At this point you shouldn't care about the number on the scale.

I would try for something around 1800-1900 calories per day.

pamp1emousse

Thank you for all the advice, especially the Banks post! I can't believe it, after just TWO DAYS of upping my calories i lost 1/2 a pound!!! I know everyone goes on about how it's the way to get over a plateau but it just seems too counter-intuitive to believe until you find out for yourself.
So excited! :happy:

naughtydoguk

Have a look and listen to the link below.

You need to eat above your BMR by 20% for a week or so.

http://www.fat2fitradio.com/2008/10/fat-2-fit-show-45-breaking-weight-loss-plateaus/