Increasing Calories - What to expect & why you need patience...
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@ibtmas, how's the calorie increase working for you?
@perk1960 how about you?
This journey needs patience and takes time for sure, but it's very rewarding. It's not a quick fix but it means not spinning wheels again and achieving ongoing results for life. Check the EM2WL site (www.eatmore2weighless.com) for support, inspiration and answers related to this journey. Also keep an eye on the Periscope live videos broadcast links that we have been posting on the forums.0 -
I've enjoyed reading many of these posts...there are just too many to read! I've been eating at my cut of 1850 (even slightly below) and noticed a 2lb gain in a week. I was eating 1300-1500 with no results, no energy and a gradual gain over the past 2 years.
I'm not that worried about the 2lb gain as everyone mentions it happens at first. I think it will take me a few weeks to get my metabolism up and leveled off to start losing the weight, the bad thing is that summer is just about here and I have 40lbs to lose.
Thanks for the motivating posts! Wish me luck as my journey has just begun!2 -
@pamatc2 - I'm sure you start eating more and your daily burn with increased energy will go right up - as well as workouts becoming more effective means more repair by the body - increased metabolism for that reason always good.
Just remember that with some good strength workouts, while you may not lose much fat weight as fast as you'd like, what you do lose while body transforms and becomes stronger will look like you lost more.
Nothing better than people asking if you lost a lot of weight, and you know it's actually minor, but you know the reason why it looks that way.
And hey, if that's a good water weight gain - that will actually increase your metabolism.0 -
@haybales - Thanks! Good to know! I have been attempting some strength workouts, just have not been super motivated or found anything specific I love and stick with. I have the P90X program and have used the workouts occasionally, but I don't seem to be able to stay with them more than a few days. When I try doing workouts on my own, I feel like they aren't enough.
For now, I'm embracing my weight gain as healing, since I do feel more energetic and have been sleeping better too!0 -
@pamatc2, P90x is fine, but may it's just way too much for now, not necessarily an easy workout to stick with. You don't need to go all or nothing and you can push through your own workouts and get great results, either at home or at the gym. The ideal is always to work your way up, preparing your body for harder workouts and avoid injury.
If you like following video workouts, Cathe has amazing workouts (specially the STS series): http://cathe.com/
We have a great strength training free workout at the EM2WL site: http://training.eatmore2weighless.com/get-your-free-workout/?utm_source=mfp&utm_medium=DM&utm_campaign=quick start
The key is to find the workout that motivates and energizes you in a way that you can keep doing and improving. Great job on increasing your calories and letting your body heal!
Tereza
Team EM2WL
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Mind completely blown. I have NEVER heard this. But I love the cell phone analogy.
I went to tdeecalculator.com and here's what it gave me: "Based on your stats, the best estimate for your maintenance calories is 1,753 calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the difference if you were to have selected a different activity level.
Basal Metabolic Rate 1,460 calories per day. Sedentary 1,753 calories per day."
The EM2WL calculator gives me this:
Your Daily Calorie Requirements
BMR (Sick/Bed Rest) 1535
TDEE (Maintenance) 1842
Calories based on selected goal 1566
So if I'm to understand this correctly, 1753-15%=1490, but never less than 1460, and add back exercise calories.
Or by the EM2WL, 1842-15%=1566, but never less than 1566.
Really? You promise? I had bariatric surgery 5 years ago, lost 125 pounds, but have gained back 25, so I'm in trouble, and I've been tracking calories and exercise for the last 10 days on another site, usually coming in WAY under the 1200 they allotted me, because I'm afraid to eat!!! So I'm down all of 1.5 pounds, most of which is due to simply not eating. I'm learning to like natural foods, learning to make smoothies with REAL food, and I haven't eaten much junk in several years, but I'm having a hard time thinking I need to eat 1500 calories a day to LOSE weight. Oh, help me.0 -
You aren't sedentary - willing to bet that anyway.
The difference in calc is that EM2WL doesn't appear to be using the more accurate Mifflin BMR equation is all.
Otherwise same formula from the 1919 study that made the TDEE chart.
You could do it that way and add back exercise when actually done - in which case you are doing it MFP method now.
Might as well just use MFP as intended, and pick the same weight loss amount - which appears to be about 250 cal.
So setup MFP as sedentary also if you have no kids/pets keeping you more active at night/weekends. Otherwise Lightly Active on MFP.
Pick the 250 cal deficit, or 1/2 lb weekly to match what you got above.
Log your exercise accurately when you actually get to do it. You can take 15% off the calorie burn you are given and log that reduced amount.
Eat to the new goal that is given you by MFP for that day.
Log food accurately by weight, not volume (grams, not cups/spoons).0 -
@tj0861 First of all, great job on losing the weight! Not eating on under eating is not the solution. It will actually aggravate the problem. I understand that you were given such a small calorie limit after the surgery so you could drop weight fast and eat small portions due to the new volume of your stomach. I also believe you were advised to increase you protein and make sure it's stays that way.
The issue with eating a such low caloric level is that yur body will end up losing muscle mass, bone mass and will end up cutting on vital functions just to stay alive. It will try to grasp at any bit of calorie you eat and you will stop losing and end up gaining weigth while barely eating.
The difference in the calculators results is not a big deal in the big scheme of life. Even the 1500 calories are way too little for a short, light, sedentary adult. The BMR number is the minumum amout needed for your body to survive if you were in a coma, just to maintain basic functions like breathing. I am sure you are more active than that. If you did light walks, every other day, for instance, you could eat at the 1700/1800 cals level with no issues whatsoever.
But since you have been eating so little, for so long, you need a metabolism reset to be able to increase it. A gradual increase in calories is the way to go so you don't feel bloated and uncomfortable. The EM2WL metablism reset guide should answer most of your questions: http://eatmore2weighless.com/the-metabolism-reset-guide/
We are here to help you on your journey, don't be shy to ask!
Tereza
Team EM2WL
www.eatmore2weighless/results2 -
You aren't sedentary - willing to bet that anyway.
The difference in calc is that EM2WL doesn't appear to be using the more accurate Mifflin BMR equation is all.
Otherwise same formula from the 1919 study that made the TDEE chart.
You could do it that way and add back exercise when actually done - in which case you are doing it MFP method now.
Might as well just use MFP as intended, and pick the same weight loss amount - which appears to be about 250 cal.
So setup MFP as sedentary also if you have no kids/pets keeping you more active at night/weekends. Otherwise Lightly Active on MFP.
Pick the 250 cal deficit, or 1/2 lb weekly to match what you got above.
Log your exercise accurately when you actually get to do it. You can take 15% off the calorie burn you are given and log that reduced amount.
Eat to the new goal that is given you by MFP for that day.
Log food accurately by weight, not volume (grams, not cups/spoons).You aren't sedentary - willing to bet that anyway.
The difference in calc is that EM2WL doesn't appear to be using the more accurate Mifflin BMR equation is all.
Otherwise same formula from the 1919 study that made the TDEE chart.
You could do it that way and add back exercise when actually done - in which case you are doing it MFP method now.
Might as well just use MFP as intended, and pick the same weight loss amount - which appears to be about 250 cal.
So setup MFP as sedentary also if you have no kids/pets keeping you more active at night/weekends. Otherwise Lightly Active on MFP.
Pick the 250 cal deficit, or 1/2 lb weekly to match what you got above.
Log your exercise accurately when you actually get to do it. You can take 15% off the calorie burn you are given and log that reduced amount.
Eat to the new goal that is given you by MFP for that day.
Log food accurately by weight, not volume (grams, not cups/spoons).
Woah! That made my head spin! I think that really complicates things when we are trying to keep it simple.
Gradually increase your calories rather than taking them straight to the 1500.
Just go up by 50 calories a week if that's what you are comfortable with.
Take it steady.
How many calories are you eating at the moment as you say it's well below the 1200?
We are here for you.
~Ichel
EM2WL Ambassador and Moderator2 -
@tj0861 First of all, congrats on losing 125 pounds - that is incredible!
When beginning this journey, it truly is easiest to just use the EM2WL method and figure out your caloric needs then work off of that number. The whole idea of should I "eat back my exercise calories" can confuse people. In fact, in my experience, it can even be detrimental as I have found that people can end up focusing on trying to get bigger burns in order to be able to eat more. This then becomes a vicious cycle.
Personally, I would use a simple calorie calculator like the one on our website:
http://eatmore2weighless.com/weight-loss-calculator/
to get an idea of what you should be eating. The key is being honest about your activity level - and most people will tend to fall into the Moderate category. If you under estimate your activity level, the net result will still be under-eating.
Coming from such a low level of intake, and with the history of having bariatric surgery, you are definitely going to want to make your increases slowly and remember that your surgery may have an effect on how much you can *physically* eat (which is the whole idea of the surgery).
Also, make sure you take a look at the Metabolism Reset Guide, which will guide you through the whole process:
http://eatmore2weighless.com/the-metabolism-reset-guide/
Eating less than 1200 calories will definitely slow your metabolism down over the long-term, so you are going to want to get your intake back up to a healthier level. Yes, you will see an initial drop on the scale when eating so little, but obviously this is a slippery slope downwards ... one that you will not be able to continue or maintain, so good job catching it now and doing your research!
Like Tereza said, make sure you are getting in your protein, and make those increases slowly to minimize any discomfort as well as allowing your metabolism time to adjust and adapt upwards.
One thing to keep in mind is that you may get some "kick back" from your bariatric surgeon, as my guess is he or she will not agree with the idea of eating more. But, if you make those food choices healthy, protein-filled choices and not use this as an excuse to sneak extra easily digestible "treats" in you will do great! Keep on doing just like you are doing - rather than focusing too much on cutting out the "junk", concentrate on adding in more whole foods. If you set protein and fiber goals and strive to reach them, those other overly-processed foods will simply be crowded out. So don't focus on what you can't eat, but more on what you *can* and those goals you need to reach each day, and over time you will likely see the types of foods you eat change...
Please know we are here to help you, and also feel free to come over and post on our forums at www.EatMore2WeighLess.com
http://forums.eatmore2weighless.com/forumdisplay.php?fid=20
and start a journal of your own. We have lot of helpful and supportive members, Moderators, Ambassadors and Team Members over there who will be happy to guide you...
Anitra
Team EM2WL3 -
Six days in and 3 pounds UP. Averaging about 1400 calories a day. Anxiety climbing.0
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As we see in the EM2WL starter kit, page 44 and considering that you are coming from a low caloric intake, your body still doesn't know what to do with the extra calories. It is used to low calories and it is trying to hold onto everything since it doesn't know if the food will keep coming or if you will go back to eating less. Once it gets used to more food, it will realize that there's no famine going on and will start letting it go. Your body isn't worried about your fat loss goals, it just wants to survive. It's up to you to show it that there's no need to hold onto every single calorie you eat, that there's always enough coming.
If you were eating a very low cab diet, there will be some water retention once you add whole carbs back in. Usually the gain is mostly water. Each person has a different response, some will see results in a week or two, some will take 4 to 6 weeks. The first two weeks usually involve a mind game between convincing yourself to eat more and follow the path despite weight fluctuations. Once your start seeing positive side effects as feeling more energetic, sleeping better, better skin and others, it gets easier.
Try not to focus on the scale as it does not tell you the whole story. This is not a quick fix, it's a life style that needs patience and consistency. We are here to support you!
Tereza
Team EM2WL
www.em2wl.com/results3 -
I too ate a low caloric deficit for quite awhile and finally switched to eating more calories. I only added 50-100 a week or so, and now im at 2100. I did see a gain in the scale, but no increase in inches at all. Weight stabilized and finally came back down. So don't be afraid to increase, but do it slowly. It'll be much easier on your system.2
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beastmode_kitty wrote: »I too ate a low caloric deficit for quite awhile and finally switched to eating more calories. I only added 50-100 a week or so, and now im at 2100. I did see a gain in the scale, but no increase in inches at all. Weight stabilized and finally came back down. So don't be afraid to increase, but do it slowly. It'll be much easier on your system.
I agree. I ripped off the bandaid and gained 17 pounds and 8 inches. It was/is miserable. I wish I would have went slowly because I am not better off now than I would have been.
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beastmode_kitty wrote: »I too ate a low caloric deficit for quite awhile and finally switched to eating more calories. I only added 50-100 a week or so, and now im at 2100. I did see a gain in the scale, but no increase in inches at all. Weight stabilized and finally came back down. So don't be afraid to increase, but do it slowly. It'll be much easier on your system.
I agree. I ripped off the bandaid and gained 17 pounds and 8 inches. It was/is miserable. I wish I would have went slowly because I am not better off now than I would have been.
Very true - there is nothing to be inherently gained by gaining fat by overeating, except weight. Well, and daily burn goes up carrying around more weight, but still.
So outside the first 2 weeks water weight - which increases metabolism, the additional calories slowly added should get the energy levels up, the daily activity levels up, and the TDEE back up to potential.
But I will mention that an increase of 100 one week, and another 100 second week, are usually enough to start getting glucose stores topped off.
After that - 250 cal/day bi-weekly or weekly increases combined with probably improving strength training sessions is enough for body to keep up with calorie increase.
Because going too slow isn't really of benefit either as your workouts improve but still eating too low for good proper recovery. Plus taking too long to start a reset eating at maintenance.
The whole time going up doesn't count as reset of low stress to body.0 -
Thanks for the support, gang. It's really helpful! The good news is I really do feel better with more fuel. I've already noticed THAT! And I'm sure, sure, sure it's water. In fact, this morning I was down by 2.5, so I'm convinced it's fluctuation ... and it was HOT here yesterday and I was pinned to my desk by a project. So don't mind my whining, I'll suck it up and keep going.
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@tj0861 We all have our days and it's called venting, not whining so don't worry. But the fact that you are feeling better is amazing! It sucks not having energy for your daily tasks. And fluctuations are a normal thing and will happen depending on sodium intake, hormones, water intake, workouts, everything. You will see it for a while. Just keep increasing and focusing on the benefits!
Tereza
Team EM2WL3 -
OK, got question .... If I plug in my current numbers and say I want to lose 1 pound a week, it sends me to 1300-ish calories. But my BMR is about 1500. So what should I be doing? Do I ignore the MFP recommendation of 1300 calories and continue with the reset? I haven't actually started losing anything since I started this reset thing, and I'm getting a little antsy. Should I continue at the 0.5 pound/week goal, as I was doing? That gave me 1500+ calories, and I've been managing to get them in for the last week or so. Still feeling good, walking daily (even more on vacation last week), but the fluctuations are driving me mad!!! I'm caught in about a 4-pound range, so at least not really gaining, but not losing any, either. Please don't tell me I need to eat even MORE!!!0
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OK, got question .... If I plug in my current numbers and say I want to lose 1 pound a week, it sends me to 1300-ish calories. But my BMR is about 1500. So what should I be doing? Do I ignore the MFP recommendation of 1300 calories and continue with the reset? I haven't actually started losing anything since I started this reset thing, and I'm getting a little antsy. Should I continue at the 0.5 pound/week goal, as I was doing? That gave me 1500+ calories, and I've been managing to get them in for the last week or so. Still feeling good, walking daily (even more on vacation last week), but the fluctuations are driving me mad!!! I'm caught in about a 4-pound range, so at least not really gaining, but not losing any, either. Please don't tell me I need to eat even MORE!!!
You have to remember that MFP is NOT programmed the way we are. They go by the standard 1200cals type plan, so to set your cals to what your numbers are based off of the tracker, you need to adjust them manually. Reset will generally not let you lose weight. Resetting means healing your metabolism, so for the vast majority of us, that means eating at levels we probably never thought we should be eating at. And it also means the scale will likely go up before it goes down.
As @AnitraSoto pointed out above, you need to read the Metabolism reset guide to make sure you understand what it is all about and what to expect.
http://eatmore2weighless.com/the-metabolism-reset-guide/
This is not a quick fix by any means. This is a process and the process can be very long. If you are really and truly ready to reset, then you have to find what your TDEE is from the calculators, and eat that amount, not what MFP sets for you.
Hope this helps. Feel free to ask anything else
Kelly
EM2WL Ambassador and Moderator1 -
@Raynn1, So I've actually got 2 things going on in my brain ... MFP numbers and TDEE numbers. I've read it all, more than once, but there was so much information I missed that little nugget! OK, going back do the TDEE again and be sure I have the right number in my and on my MFP tracker. I see now why @TerezaToledo said 1700-1800 was more likely where I should be. Thanks!!! I'll get there, just gonna take time to get my head wrapped around all this. I think I also need to stay the heck off the scale except maybe weekly or so. May have to get the hubs to lock it up ... it is definitely an obsession for me.0
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@tj0861 Glad to hear you figured it out:) Yes, sometimes there are so many numbers floating around we lose track of what it was we were aiming for:) But yes, your tracker number should be set to whatever your TDEE number is manually:)
Take it slow.. take the time and read through the many helpful links on our website.
Our free starter kit might be a good place to start if you havent gotten it yet.
http://training.eatmore2weighless.com/get-your-quick-start-guide/
Feel free to ask any questions along the way too.. we are here to help:)
Kelly
EM2WL Ambassador and Moderator1 -
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Okay, so I've been able to do 1600 calories a day for 2 weeks, consistently ... so I'm moving to 1700 today. Still stuck at the same range on the scale, but I'm feeling good and my clothes still fit, so I'm not sweating that. And I'm getting better at getting in the majority of the calories earlier in the day so I don't have 500 to stuff in between dinner and bedtime. I'd call that PROGRESS!5
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Okay, so I've been able to do 1600 calories a day for 2 weeks, consistently ... so I'm moving to 1700 today. Still stuck at the same range on the scale, but I'm feeling good and my clothes still fit, so I'm not sweating that. And I'm getting better at getting in the majority of the calories earlier in the day so I don't have 500 to stuff in between dinner and bedtime. I'd call that PROGRESS!
I'd call that MASSIVE PROGRESS!
So great to hear you are feeling better too. More food = more nutrients and more energy!
Great that you are ready to increase again. You are doing it right just inching up slowly and being consistent. Well done!
Please keep us updated with how things go.
Ichel
EM2WL Ambassador and Moderator2 -
empressichel wrote: »Okay, so I've been able to do 1600 calories a day for 2 weeks, consistently ... so I'm moving to 1700 today. Still stuck at the same range on the scale, but I'm feeling good and my clothes still fit, so I'm not sweating that. And I'm getting better at getting in the majority of the calories earlier in the day so I don't have 500 to stuff in between dinner and bedtime. I'd call that PROGRESS!
I'd call that MASSIVE PROGRESS!
So great to hear you are feeling better too. More food = more nutrients and more energy!
Great that you are ready to increase again. You are doing it right just inching up slowly and being consistent. Well done!
Please keep us updated with how things go.
Ichel
EM2WL Ambassador and Moderator
It is the right way! I jumped up and gained way too much. I have trouble being patient lol. Keep going!0 -
@saranharm, patience is NOT one of my strengths!!!1
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It's probably a life long process @tj0861 but I am working on it!1
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Patience is a tough one:) Ive been on this road for over four years now and its hasnt been easy to go through.. Only in the last 18 months, when my mind shifted did things become "easier" to handle. Im now fully at peace with the process and whats to come..
Patience truly is a virtue:)
Kelly
EM2WL Ambassador and moderator2
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