Wanting to see if I am doing this right..

Raynn1

Im fairly new to MFP, but I am a weight watchers member and have been using this site as a way to compare back to my Points and help me to get another perspective on my food intake.
Anyways, I have been struggling over the past few months with weight loss. Overall I have lost about 9 pounds in about 10 weeks, which looks pretty good. But the breakdown of my weeks has been a 3 pound loss followed by a gain or a slight loss for a couple of weeks and then a few weeks later another 3 pound drop. That is until this last 3 or so week cycle, where I have been basically up and down with the same pound or two.

I am 236, 5 foot 7 and I run three times a week for 45 mins, I attend a Pump Class and a Step class weekly, so 5 days a week of exercise. I have been wondering for a while now whether I have been eating enough or not. This also relates back to Weight watchers in that I have hardly ever dipped into my weekly points or my earned Activity points. I took my tracker on WW and plugged in about 4 or so days in here to see how the points related to the cals, and they matched up pretty closely to what I am currently eating (1530)

I started off by picking a 1.5 pound a week weight loss in MFP which gave me 1530 cals. I have been eating my exercise cals as well, which have been around 400-700 per day (according to MFP's log) My first full week logging in here I followed this general plan and I had a 1.4 pound gain... Not what I was hoping for of course.

So I started reading around and I see a lot of advice about eating your BMR or TDEE stuff? So I started playing around with those calculations..

So if I understand this right, my BMR is 1809 (MFPs calculator) and my TDEE(??) is 1809x1.5(fairly active?) = 2803
So I should be eating more than 1809 cals and less than 2803?

So am I eating enough at 1530+400/600 = 1900/2100? or Should I be sitting around 1800 cals THEN additional exercise cals on top of that??

Based on what my WW tracker shows over the past 4 weeks, plus what I have now learned about things in MFP, I have basically been sitting around the 1500 cal mark for this 4 week period of time and my weight has been playing with the same pound.

Should I be increasing my cals up more? How much? Honestly Im frustrated that Im doing everything "right" so to speak, but nothing seems to be happening. Not to mention my inches have not changed at all, even after a total 22 pound loss over the past 6 months. I started running 10 weeks ago and graduated from the C25K program and I was expecting the weight to just fall off, but alas, that is not the case:)

Any advice would be greatly appreciated.
Thx

Raynn1

Bump. No help?

ellie78

Sounds like you've got it, the key is not go below your BMR but how you choose to approach that is up to you. Personally I'm not doing a lot of cardio right now (no big burns) so I've just picked a steady number based on my BMR and TDEE, but when I add back in more cardio I will probably need factor in eating those back to be sure I don't go under.

I was running like crazy (5-6 times a week) and nothing else and didn't lose any weight for almost a year! I definitely hear you on how frustrating that it and its part of why I decided to switch both my calories and my workout routine. I was totally stuck in that burn more, eat less mentality.

ANewLucia

Bump. No help?

Hi Raynn

I'm so sorry I don't know how I missed your topic. Thought I did ok keeping up while on vacay...sorry:-(

Ok suggest eating menus 15% from your TDEE daily . You will only need to eat extra cals iif you burn more than 600 cals. Just make sure to net your bmr on high cardio days.

I cut back on cardio to lift heavy. The lifting is what is giving me the toned look I want.

Hope this helps.

Raynn1

So 15% less of 2800 is about 2383? So I should be eating around there? And no less than my BMR of 1809, correct?

Dang, Im going to have to learn to eat more..

ANewLucia

So 15% less of 2800 is about 2383? So I should be eating around there? And no less than my BMR of 1809, correct?

Dang, Im going to have to learn to eat more..

Lol, it does get easier. I drink protein shakes to help get it in. Change mfp macros to 40 carb 30 fat and prot, break meals up into 6 small ones. Make sure to get in a shake after workout. I build my menu in the morning to try to get macros all in.

If you want to ease into it try starting out with 2100 then only eat back if you burn over 300. I changed my mfp goal setting to the new value and then watch my homepage for net cals. As long as it is over bmr...yay!

Keep up posted Raynn.

Raynn1

Lol, easing into it is going to be hard..
Ill up my cal so its close to the 2100 mark then and see what happens. This week Im already half through so I dont know if it will make much of a difference starting 4 days in?

just kind of scary I guess. It is just a lot of food and Im certainly not used to that at all!
Ill keep you all posted as to how things go.

Raynn1

Just a bit of an update on me for anyone who cares:)

Two weeks ago I increased my cals to 1530 and ate my exercise cals back, so I was eating between 1700-2000 cals. I had a 1.4 pound gain.
This last week I continued along, making sure to eat all my exercise cals back and didn't worry if I was over that 1530 mark on the days I didn't exercise. I had a 2.4 pound loss this week.

While I am still not eating at my BMR I am working to increase myself there over the next few weeks. This week I set my target for about 1700 cals and will continue to eat back my exercise cals.

I'm still struggling with the mental issues with this way of eating and losing, and I still worry about gaining back weight by eating more, but I am working on it. I am hoping that my metabolism is resetting itself and I can finally have consistent losses and see the inches finally start to come off again.

31prvrbs

Just a bit of an update on me for anyone who cares:)

Two weeks ago I increased my cals to 1530 and ate my exercise cals back, so I was eating between 1700-2000 cals. I had a 1.4 pound gain.
This last week I continued along, making sure to eat all my exercise cals back and didn't worry if I was over that 1530 mark on the days I didn't exercise. I had a 2.4 pound loss this week.

While I am still not eating at my BMR I am working to increase myself there over the next few weeks. This week I set my target for about 1700 cals and will continue to eat back my exercise cals.

I'm still struggling with the mental issues with this way of eating and losing, and I still worry about gaining back weight by eating more, but I am working on it. I am hoping that my metabolism is resetting itself and I can finally have consistent losses and see the inches finally start to come off again.

I care! Thanks for sharing

Yes, the mental battle is without a doubt the toughest one of all. I know, because I honestly think I held out more than most people would have been willing to. But I just refused to starve myself any longer, even if it meant the process took me ten times longer. I'm SO happy that I stuck it out though.

I'm proud of you for fighting those inner voices and sticking it out too. There is a light at the end of the tunnel. Just be patient, and keep talking to us

Kiki

Raynn1

Thanks Kiki:)
I will certainly keep updating as my weeks go on. Im definitely trying to get onboard with eating more. The mental game is harder especially since I don't really feel hungry with what I am eating, normally. So trying to find things to add extra cals, but without neccessarily more bulk, is the hard part:)

witrixie2011

I struggle every day with the mental aspect of eating more. I see all kinds of people around me eating 1200 or less and losing a ton of weight and constantly wonder if I'm doing the right thing. Thankfully I have a very supportive boyfriend who constantly tells me that I just need to be patient and to keep going. I don't notice the changes very much but he tells me that I'm "definitely on the right path". :happy:

Raynn1

Ugh, I hear you on the fast "losers". I have a GF who is about 40 pounds heavier than me, and we started a BL competition with a bunch of people 11 weeks ago. Ive been highly active, eating good, doing everything "right" and have lost 12 pounds. She eats hardly anything doesnt lift a finger exercise wise, and dropped 32 pounds..
Bah!! Things like that always make me feel like I got the short end of the stick:)

I know in the long run my loss will likely be sustainable, and Im not certain hers will be. I cant imagine living on the little bit she is eating

ANewLucia

That is it right there. Why would anyone lose by eating an amount there is no way to maintain. That is why so many people gain the weight and more back. Yes this takes more time but you don't feel deprived, irritable, you don't faint or black out(yes some people have), and this is maintainable for the rest of your life.

Raynn1

Yes, that is definitely true. I have to remind myself that this is for life, and I certainly cannot eat like a bird for the rest of it.
Still trying to figure out how to eat more though!:)

Anyways, this week I am upping my cals to about 1800 daily, and will eat back my exercise points. So Im upping it about 200ish cals more than these last two weeks.
I am hoping I have broken through the metabolism problems and won't see a gain.. and if I do "hopefully" I can remind myself to keep going for another week.

Raynn1

Well Week #3 weigh in and I am up 2.2 pounds.. basically Im up what I had lost last week. AF had just left and I have never had bloat this high once she was gone, so I know it cant be all her fault.

So for those keeping track..

Week 1 - up 1.4ish 1500+ cals
Week 2 down 2.4 1500+ cals
Week 3 up 2.2 1800+ cals

Thats my minimum. I eat back most or all of my exercise cals. At 1810 Im at BMR so I know Im still not eating where I should be and am still building up there.

Frustrated definitely hits home right now..My weight loss chart reads like a bunch of mountains.. up down up down.. Bah!!

31prvrbs

LOL. So does mine. I retain TONS of water during TOM. I took a pic and put it in my profile the other day of how crazy my bloat is. It's almost over and I'm still up like 3 or 4 lbs on the scale. I also had sodium/carb mania during that time, so I know it's all good, because eating was consistent other than that, so I know it's not "true" gain... Tons of water and diuretics (green tea/coffee) for me today, I really need to button my pants soon =p

But fluctuation is to be expected at every cal increase. It's part of the adjustment process Nice going on the gradual increase.

ANewLucia

Well Week #3 weigh in and I am up 2.2 pounds.. basically Im up what I had lost last week. AF had just left and I have never had bloat this high once she was gone, so I know it cant be all her fault.

So for those keeping track..

Week 1 - up 1.4ish 1500+ cals
Week 2 down 2.4 1500+ cals
Week 3 up 2.2 1800+ cals

Thats my minimum. I eat back most or all of my exercise cals. At 1810 Im at BMR so I know Im still not eating where I should be and am still building up there.

Frustrated definitely hits home right now..My weight loss chart reads like a bunch of mountains.. up down up down.. Bah!!

Hey lady, be encouraged though it is frustrating seeing the numbers fluctuate, know that internally your body is thanking you for fueling it, for giving it the precious nutrients it needs to do its job. I hope you took a moment to read the article on what to expect when upping your calories, that will help you.

I think your numbers look absolutely great because sometimes people don't see a lose at all the first 4 wks because the body is adjusting. Your 2.2 is due to water and that is not a bad gain for TOM. Mine shoots me up 5lbs at least...and poor Kiki shot up I think she said 10lbs...wouldn't you just fall out over that one:-)

Raynn1

Lucia, I did read the article, and I think that's why I'm still sticking with it. I know the last time I tried increasing my points (weight watchers based) and had a gain, I immediately backtracked an lessened them again. So this time I was sort of prepared for the gains, but it still frustrates me badly!!:)

This is going into week four, so Im hoping things will start to drop from here on out. Its been challenging to eat more, and eat the right things as well. But I know this is what I need to do and eventually I will be rewarded.

Thanks for the support:)

Raynn1

really having a bad day. Im frustrated, angry, upset and still not seeing any results..

My WI isnt until Wed morning, but I peeked this morning and I am still seeing a gain on the scale. Im eating no less than 1810(BMR) and eating my exercise cals so Im eating around 2000-2200 most days. Im almost right at 4 weeks into eating more and Im hitting the wall with frustration..

I know this is going to take a bit to adjust still, and I know the gains are normal and come with the territory, but Im really, really struggling with it today. I feel like a complete failure, being able to exercise what I am doing, eating "right" and still not having any losses.. It is just really sucking to put all of this effort into it and not seeing any difference. To top it off I have a lot of outside "help" from friends and family and such who love to tell me their 5 cents of information as to why Im not losing.. this week alone I have heard:

"You are eating too much"
"You shouldnt be running"
"You dont drink enough water"
"You consume way too much fruit"
"You shoudnt eat a pudding cup. Thats not even real food"
"Don't eat after 8pm"
"Don't have any sauces/dips"


ARGH!!!!
Please, just someone tell me I am doing things right. Please tell me this isnt for naught. This is such a different way of thinking and understanding food and how the body works, but its still KILLING me not to see a single result... I just need soem huge encouragement today before I eat my way through the Easter Candy and really screw up my week...

Sigh..
/vent over

oonga

I can't tell you that you will lose with this method, because i agree its a whole new way of doing things for us
I still have my scales put away so that if i am gaining i don't get tempted to start eating less again! LOL
However what i can tell you is that feeling better and stronger is a sure sign we are heading in the right direction
From what i can gather its been 3 weeks since you have started? So give it another 2 weeks or so before you start to despair too much, besides you are pretty much where you were when you started with your weight, so you can alway go back to eating less if thats what you decide to do when you reach the 6 week mark and if you aren't happy where you are at

After all if ultimately this is for good health, and you are mostly eating good food, then it just has to be the right thing!!

As for all those armchair experts quick to offer their opinions! as hard as it is, you really have to ignore them!
or be as blunt back and tell them their opinion is uncalled for an unwanted! I mean heck if they can be so damn rude, then why do you have to be nice and meek in return? I am not saying go and blast them LOL but just tell them matter of factly to mind their own business!

You know what? I am kind of at goal, i need to firm up and get rid of my belly fat. I get just as upset at the comments about
stop losing weight! you are fading away! there is nothing of you!!
Even when i pull my belly out in despair to show them what i mean by my belly fat, they still carry on, oh you will never lose that, its the type of body you have, pffft thats not fat, want me to show you fat?

So then i still try and explain that i know i am not fat, i acknowledge i have lost a heap of weight, i am just saying that i am not where i want to be. But nope they still carry on!!

So now i just respond to those comments with a thank you, no i am not trying to lose more weight, just working on maintaining it!
That shuts them up!!

But honestly the more you let them carry on the more they will and then that makes it harder to ignore them and it starts to mess with your head People will always be humans and try and fix others, know it all, or try and bring others down.

So you need to find a way to stop them in their tracks.

Good luck! you KNOW deep down you are doing the right thing, otherwise you wouldn't even be trying this

We ALL have bad days with our weight / bodies! i bet even Kiki and Lucia have them ... or used to

I look forward to hearing about your success in the future while still eating more

ANewLucia

Raynn1, I truly do understand your frustration because I too have been right where you are and every once in a while I want that scale to move more, but then I think...could I ever really go back to eating so few calories....then I remember how it didn't work for me and how agitated and unhappy I was being on the restrictive diet. I remember days where I just couldn't muster up the strength to even go to the grocery store...I was tired too much of the time.

I tell you the scale is somewhat of a demotivating factor especially when you just expect an immediate trend down. BUT, I will tell you eating healthy at a good maintainable amount if you are not truly gaining over the 4wks period...that means your body is using the food.

Some things to think about is how you are trending. At the four week mark, think about if there were points you hit new lows...there are just so many factors such as the type of foods you are eating and if they are the types that will help you to retain water, sodium, tom, lift sessions...those things will cause water retention. I literally have to hold off and wait to weigh until all those things are not an issue to get a true weight. Normally when I do that, I do have a net loss.

On one of the other topics there is a link to a graph to track your daily weigh ins. I think that would be helpful to you and I will get that link in a bit. But it will let you see how you are trending.

Another thing is, have you measured lately? If you are experiencing inches lost then that is fat that is now gone forever...that is key.

I am literally 10lbs higher than my lowest weight, but almost the size of my lowest weight due to strength training. I may not see the scale go down any further, but if I continue to see inches go and "SEE" a leaner me in the mirror then really does it matter what the scale says?

I hope you stay the course...eating below BMR is never the answer and is more damaging over the long haul.

Raynn1

Thanks. Yesterday was a bad mental day overall. I had a "friend" tell me more or less that I was delusional to think that I could make up excuses about why I was not losing weight, but the root cause was I consume way too much fruit and therefore too much sugar. And once I accept that I eat "poorly" I will never get the weight off.
I dont eat poorly at all. I eat relatively well. Yes Im still working on increasing my proteins, and cutting back on carbs, but for her to sit there and basically accuse me that my weight loss efforts sucked because I wasn't willing to accept the fact that I was sabotaging myself by saying things like I needed to eat more, that my body needed to adjust to this, etc etc... I was never going to see results.
It just really put me over the edge yesterday, and I began to question this eating more "plan" again.

I just had a really frustrating day mentally. Thankfully I chose not to overeat because I was feeling like crap over it, I guess theres a Plus.

ANewLucia

Yay, so glad to hear...oh my that was not nice of your friend at all. To make suggestions in love is one thing, but to tell you the way she did....ouch. I think I would refrain from discussing anything regarding health and fitness with that person...oh my.

Big high fives to you for not allowing it to send you into a binge....oh I am not happy with your friend!!!

Anyway, here is the link I mentioned https://www.fourmilab.ch/cgi-bin/HackDiet/ .

I actually planned not to weigh myself until Thursday for some of the reasons I mentioned above, but then I figured hey why not start tracking from Sunday since it is the top of the week, so I can see my own trend right. I am a scale nut, but the almost 3wk break from it was really nice I must say.

If you could handle it, I sure would tell you to put it away for the next few weeks and work on getting the protein up a bit. The pressure of not weighing is just wonderful I tell you.

Raynn1

Thanks for the link. Ill have a look when I have a chance later:)
as for the inches, No. Nothing seems to have changed in that front for a while, which of course just adds more into my frustration.
Unfortunately I can't put the scale away, as I am part of a Biggest Loser competition with a bunch of online women on another board. I have to weigh in weekly for it. I signed up because it is great motivation and support, even though I know I probably wont win any money:)

I will have an official 4 week number this wed, but basically I have stayed within about 2 pounds weight wise. gained the first week, dropped the second, gained the third.
I know my protein has to increase. I am really struggling with this one most days.


And yeah.. the "friend" is definitely not a friend, but someone who thinks shes knows it all because her way of living, worked for her..

Marlene10025

LOL. So does mine. I retain TONS of water during TOM. I took a pic and put it in my profile the other day of how crazy my bloat is. It's almost over and I'm still up like 3 or 4 lbs on the scale. I also had sodium/carb mania during that time, so I know it's all good, because eating was consistent other than that, so I know it's not "true" gain... Tons of water and diuretics (green tea/coffee) for me today, I really need to button my pants soon =p

But fluctuation is to be expected at every cal increase. It's part of the adjustment process Nice going on the gradual increase.

Thanks for your note. I'm up 2.5 lbs this week and was wondering how much is "normal" to gain during that TOM. I about passed out when I stepped on the scale! 2.5 lb weight gain and I didn't even eat any Easter candy

I struggle with the same issues as many people. I'm not hungry.... but I'm eating. I've seen my weight go up and down too.... again frustrating. We are in an ultra-marathon here.... not the 100 yard dash.... keep up the good work and know you are not the only one out there who feels the ups and downs. It sure helps to read some of these posts and be encouraged to continue on! Good luck!

ANewLucia

LOL. So does mine. I retain TONS of water during TOM. I took a pic and put it in my profile the other day of how crazy my bloat is. It's almost over and I'm still up like 3 or 4 lbs on the scale. I also had sodium/carb mania during that time, so I know it's all good, because eating was consistent other than that, so I know it's not "true" gain... Tons of water and diuretics (green tea/coffee) for me today, I really need to button my pants soon =p

But fluctuation is to be expected at every cal increase. It's part of the adjustment process Nice going on the gradual increase.

Thanks for your note. I'm up 2.5 lbs this week and was wondering how much is "normal" to gain during that TOM. I about passed out when I stepped on the scale! 2.5 lb weight gain and I didn't even eat any Easter candy

I struggle with the same issues as many people. I'm not hungry.... but I'm eating. I've seen my weight go up and down too.... again frustrating. We are in an ultra-marathon here.... not the 100 yard dash.... keep up the good work and know you are not the only one out there who feels the ups and downs. It sure helps to read some of these posts and be encouraged to continue on! Good luck!

During TOM time, I would fall off the scale if there wasn't at least a 5lb gain...lol

Eating and not trending upwards means your body is utilizing the fuel you are giving it!

Raynn1

Well my week 4 weigh in was today, and things are still frustrating for me..
I started 4 weeks ago at 236.2... and now I am 238.2. I had Gained my first week, lost my second, and gained the last two weeks. I am definitely struggling to keep going like this....

I am eating at minimum 1809 cals, which is my BMR. on workout days I am eating back almost all of my exercise cals and going up to 2000-2300 cals. This is a mimimum increase of about 300-400 cals from when I began 4 weeks ago. Should I continue eating where I am at, or (god help me) should I be increasing my cals even more now? TDEE is around 2800, with a cut sitting around 2300.

Im hitting the wall hard on this. Im really struggling to have faith that things will start to drop for me.

ANewLucia

Well my week 4 weigh in was today, and things are still frustrating for me..
I started 4 weeks ago at 236.2... and now I am 238.2. I had Gained my first week, lost my second, and gained the last two weeks. I am definitely struggling to keep going like this....

I am eating at minimum 1809 cals, which is my BMR. on workout days I am eating back almost all of my exercise cals and going up to 2000-2300 cals. This is a mimimum increase of about 300-400 cals from when I began 4 weeks ago. Should I continue eating where I am at, or (god help me) should I be increasing my cals even more now? TDEE is around 2800, with a cut sitting around 2300.

Im hitting the wall hard on this. Im really struggling to have faith that things will start to drop for me.

Hey Raynn1, I truly applaude you for holding on...I know it is so very hard and frustrating...I think you should be eating your cut value daily. I know it is hard working up to that much when you aren't used to eating it...but if you can load up on like two more high protein snacks to get those extra calories...then eat the 2300 daily and on workout days you don't have to eat any extra unless you burn over 500 calories. Do that for another two weeks and use this tool https://www.fourmilab.ch/cgi-bin/HackDiet
to track how you are truly trending..to see if you are hitting some lows in there and then we will reassess. Make sure to note each day what happened the day before...high cardio burn, heavy lift upper/legs, constipation, high sodium...etc...doing that will help you to start noticing trends that will help you to know what to expect when you get on the scale... How does that sound?

Raynn1

So go up to about 2300 and dont eat back exercise cals?

Sigh.. ill give the trending a try.

Raynn1

Ok.. i wanted to double check my information to make sure I got this right...

I used the links in the sticky thread to calculate TDEE and BMR..

BMR = 1850
TDEE = 2861

15% cut = 2431


I have been eating at 1800 on non workout days, and eating 2000-2200 on workout days.

SO now I should jump to 2400 each day, do not eat back exercise cals unless its over 450ish cals, and eat back only whats above that?


Im Obese.. so shouldn't I be able to eat "less" and still be able to lose the fat? eating 1800 net cals is still about 1000 cals less than my TDEE, which should "equal" a 2 pound loss, correct?

2400 cals just seems so frigging much!... I dont know if I can take any more gains, KWIM?

ANewLucia

Ok.. i wanted to double check my information to make sure I got this right...

I used the links in the sticky thread to calculate TDEE and BMR..

BMR = 1850
TDEE = 2861

15% cut = 2431


I have been eating at 1800 on non workout days, and eating 2000-2200 on workout days.

SO now I should jump to 2400 each day, do not eat back exercise cals unless its over 450ish cals, and eat back only whats above that?


Im Obese.. so shouldn't I be able to eat "less" and still be able to lose the fat? eating 1800 net cals is still about 1000 cals less than my TDEE, which should "equal" a 2 pound loss, correct?

2400 cals just seems so frigging much!... I dont know if I can take any more gains, KWIM?

Ok, though you are obese, your body still needs a certain amount of fuel to feel "good", run efficiently, and to let go of fat. When you drop 1000 cals from your TDEE, that sends the body into a tail spin....it loses, but at some point the body says, that is too low and starts to conserve energy so the metabolism slows down to meet the caloric intake, hence stalled weight loss.

Though it seems that 1800 cals is a lot...I am 5' 7.75", 154.4 (as of today), and 41 years old, my cut value is 1900 calories...so you are eating less than me... I eat 1900 everyday and on workout days if I burn over 450 I start to eat back cals...to be honest at times I am more hungry than others and I don't net BMR, but my cut...

The heavier you are the higher the caloric needs. The whole mindset of eat less and workout more has so many women yo-yo dieting...it isn't maintainable.

So, Raynn1 I know it is hard, but if you want to give this a go (and why not...we know eating less doesn't work permanently) I will use round numbers....eat 2400 calories and if you burn over 550 calories, then you start eating it back. Use this spreadsheet to track your weight daily because I want you to note what is happening the day before your weigh in (high cardio burn, run, heavy upper lift day, high sodium, TOM, constipation, awesome bowel movement (i know that one is funny, but yep that makes a difference)...etc) in the Notes section daily as well. This will help you see how the fluctuations relate to what you did the day before and you can see your low's too and feel good in seeing that because the low are your accurate reading for weight...not the highs when you are bouncing up and down... https://www.fourmilab.ch/cgi-bin/HackDiet