The last 5 lbs, stuck
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heybales
Posts: 18,842 Member
So if you have been following this method (or doing MFP's method) and always kept your avg net calories above your BMR, it hopefully means you have gotten to your last 5 lbs with a fully functioning burning BMR.
So why would the last 5 be most difficult?
Well, the BMR calc is just an estimate based on average healthy people.
First, if you used the ExRx site, it used the Harris calc. The MFP site uses the Mifflin calc, which is estimated to be about 5% more accurate. Both are most accurate when already in the healthy range.
So you could compare and see how far off it really is for you. If MFP estimates a 100 or 200 calories lower, you could take the chance and lower your daily goal and see if that finishes it off in a few weeks.
Take your workout days and estimate of calories burned, and confirm if your net was above or below the BMR figure normally.
At this point, it'll be a matter of some calories up or down to decide where you really are, don't want to keep losing and eat below BMR, don't want to gain. But normal fluctuations now probably to be expected.
Second, and better yet, because you might have more muscle now because of all the great workouts, than the average healthy person the calc's are based on, it might be better near goal weight to use a BMR calc based on body composition. That way if you have more muscle, the BMR will be higher, maintenance will be higher, and you'll see that you could cut a 100 or 200 and still not be near your BMR for safety.
Or more likely, you stalled because your real BMR is actually higher than calculated BMR now - isn't that great! You may have to eat a tad more, or actually back off the exercise for a few weeks, for the BMR to go back up and start burning full steam again.
For getting bodyfat %, use http://www.fat2fitradio.com/tools/cbbf/ for a decent enough estimate for use in the calculator.
Then back to the ExRx site http://www.exrx.net/Calculators/CalRequire.html
Now change height inches to bodyfat %. Now the more accurate Katch BMR calc is being used.
See how that effects the BMR figure.
Also confirm your activity levels since you are so close.
You may find your maintenance calories is higher than where it was.
Remember, you got to this point knowing a hot burning BMR was best, and underfeeding it is bad. Trust the figures for at least a few weeks to see if a tad more food loses the last few pounds.
Third best option - that last 5 lbs is muscle, in areas you never had it before, and you feel trimmer than ever before. And your goal weight was based on past experience, but now you'd rather be trim, healthy, and 5 lbs over your perception.
Just remember for options 1 & 2, keep the net calories above your BMR, always deficit from the non-exercise activity calories.
So why would the last 5 be most difficult?
Well, the BMR calc is just an estimate based on average healthy people.
First, if you used the ExRx site, it used the Harris calc. The MFP site uses the Mifflin calc, which is estimated to be about 5% more accurate. Both are most accurate when already in the healthy range.
So you could compare and see how far off it really is for you. If MFP estimates a 100 or 200 calories lower, you could take the chance and lower your daily goal and see if that finishes it off in a few weeks.
Take your workout days and estimate of calories burned, and confirm if your net was above or below the BMR figure normally.
At this point, it'll be a matter of some calories up or down to decide where you really are, don't want to keep losing and eat below BMR, don't want to gain. But normal fluctuations now probably to be expected.
Second, and better yet, because you might have more muscle now because of all the great workouts, than the average healthy person the calc's are based on, it might be better near goal weight to use a BMR calc based on body composition. That way if you have more muscle, the BMR will be higher, maintenance will be higher, and you'll see that you could cut a 100 or 200 and still not be near your BMR for safety.
Or more likely, you stalled because your real BMR is actually higher than calculated BMR now - isn't that great! You may have to eat a tad more, or actually back off the exercise for a few weeks, for the BMR to go back up and start burning full steam again.
For getting bodyfat %, use http://www.fat2fitradio.com/tools/cbbf/ for a decent enough estimate for use in the calculator.
Then back to the ExRx site http://www.exrx.net/Calculators/CalRequire.html
Now change height inches to bodyfat %. Now the more accurate Katch BMR calc is being used.
See how that effects the BMR figure.
Also confirm your activity levels since you are so close.
You may find your maintenance calories is higher than where it was.
Remember, you got to this point knowing a hot burning BMR was best, and underfeeding it is bad. Trust the figures for at least a few weeks to see if a tad more food loses the last few pounds.
Third best option - that last 5 lbs is muscle, in areas you never had it before, and you feel trimmer than ever before. And your goal weight was based on past experience, but now you'd rather be trim, healthy, and 5 lbs over your perception.
Just remember for options 1 & 2, keep the net calories above your BMR, always deficit from the non-exercise activity calories.
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