It didn't work before...could it work NOW?

graysmom2005

Hey guys. As many of you know I'm very active due to my job (fitness instructor). I have a Body Fit Media arm band and my TDEE is at the lowest 2800 and on big days can be 3-4000 calories maybe once/twice a week. I had metabolic testing done and my BMR is 1607. I'm a huge fan of Fat2Fit and for my activity I should be eating 2400-2700 a day. I don't though, as my dietician through the metabolic testing said that I should go NO higher than 2200. I have been doing 1700-2200 for a few months now and lost 5-7 (depending on the day)of the 8 pounds I gained over Christmas. This was after me "eating more and eating back my exercise calories" since Christmas and not losing any of the Christmas pounds. I held on to all 8 pounds eating 2300-2500 calories.

So I have lost these few pounds...look better....but I've now plateaued. Again. And just keep bouncing around the same 153-156 over and over. Eating more calories kept me stationary at 158 before...but those are the EXACT number of calories I'm being told to eat in order to become 145 pounds. So now that I've lost the Christmas pounds, could I start eating at that higher calorie range and maybe break out of this plateau and start going down again? Or is that just way too much? Anyone lost all their weight with F2F?

Today I'll burn way over 4000 calories, and my goal was to eat 2200 calories....but I'm very frustrated that I'm stuck again and can't get past the 150's Again. But why did the higher calories make me gain before when it's supposed to make me lose?

ANYONE FOLLOWING THIS? LOL!

Thanks friends!

erickirb

When you underfeed your body for a prolonged period then up your calories you usually gain some initial weight. This is in part due to your body holding on to it as it does not think it will be fed enough again for quite some time (survival mechanism). On top of that when you eat more your glycogen stores would be topped up and glycogen retains water.

Contrary to your dietitian, I would suggest you base your intake on your Body Fit Media. If today it says you burn 4000 cals, I would eat 3500 the next day (500 cal deficit). On days it says you burn 2800, eat 2300 the next day. This way you are in a deficit of 500 cals/day on average, any less with the amount you have to lose is too large of a deficit, regardless of what you dietitian says.

I would recommend: trying this for 5-6 weeks, but don't get on the scale for the first 3 weeks as you may see an initial gain. If at that time your don't see results either increase or decrease your intake slightly.

graysmom2005

Thanks Eric. I know that their may be an increase in the number on the scale....but would I also see a gain in inches? Clothes get tight? I did the 2200-2500 for a number of weeks and I just held on or gained...but I was coming off of a two week vacation binge of food and alcohol. ( New Orleans trip and Christmas with the inlaws in Alabama) YIKES.

love4fitnesslove4food_wechange

^^agree with what he said. F2f isn't even accurate for you because you workout more than even highly active people several times a week. So I'd use f2f as a MINIMUM.

love4fitnesslove4food_wechange

Thanks Eric. I know that their may be an increase in the number on the scale....but would I also see a gain in inches? Clothes get tight? I did the 2200-2500 for a number of weeks and I just held on or gained...but I was coming off of a two week vacation binge of food and alcohol. ( New Orleans trip and Christmas with the inlaws in Alabama) YIKES.

You'll gain REAL weight that will make your clothes tight. I mean if you filled a ballon with air it's still going to get bigger--anything that causes bloat or water retention can change your measurements but that doesn't mean it's fat.

During TOM when you bloat don't your clothes fit differently?

graysmom2005

Thanks Eric. I know that their may be an increase in the number on the scale....but would I also see a gain in inches? Clothes get tight? I did the 2200-2500 for a number of weeks and I just held on or gained...but I was coming off of a two week vacation binge of food and alcohol. ( New Orleans trip and Christmas with the inlaws in Alabama) YIKES.

You'll gain REAL weight that will make your clothes tight. I mean if you filled a ballon with air it's still going to get bigger--anything that causes bloat or water retention can change your measurements but that doesn't mean it's fat.

During TOM when you bloat don't your clothes fit differently?

Yes, and it makes me want to scream. LOL! I would be more confident in doing it, had I not gained and maintained that gain when eating higher before. Should I do it slowly and see if that helps it not be such a bomb. It's been so nice to finally fit back into my pants that were tight after Christmas. LOL!

graysmom2005

When you underfeed your body for a prolonged period then up your calories you usually gain some initial weight. This is in part due to your body holding on to it as it does not think it will be fed enough again for quite some time (survival mechanism). On top of that when you eat more your glycogen stores would be topped up and glycogen retains water.

Contrary to your dietitian, I would suggest you base your intake on your Body Fit Media. If today it says you burn 4000 cals, I would eat 3500 the next day (500 cal deficit). On days it says you burn 2800, eat 2300 the next day. This way you are in a deficit of 500 cals/day on average, any less with the amount you have to lose is too large of a deficit, regardless of what you dietitian says.

I would recommend: trying this for 5-6 weeks, but don't get on the scale for the first 3 weeks as you may see an initial gain. If at that time your don't see results either increase or decrease your intake slightly.

Is there any reason why I'd eat more the NEXT day and not the day of the exercise?

I just looked through my past week and it's around 2800-3400 most days. around 2800-3000 being the most common.

ArroganceInStep

Is there any reason why I'd eat more the NEXT day and not the day of the exercise?

I just looked through my past week and it's around 2800-3400 most days. around 2800-3000 being the most common.

Because you won't know how many calories you've burned until the day after.

Edit to add: that's one style, you can also if you have a lot of data stored already look at your weekly average and then chop off 3500 from that and have your weekly target intake.

mangozulu

Listen to your dietitian. Your post reads like you were losing weight while consuming a lower (2200?) recommended calorie allowance. Why would a notoriously unreliable bit of electronic kit compel you to change the routine that was working?

love4fitnesslove4food_wechange

I'd do the average per week and eat the same daily--if you want to be "safe" then I'd say a 4000 deficit per week max.

I think you're over thinking the process--we are talking an increase of what 300 or so calories?? I'd just increase it if it were me. However, you could go about it in a more controlled manner--perhaps increase calorues by 100 per week and use low bulk foods though to minimize discomfort. Lots of fat from fish, nuts, and seeds

love4fitnesslove4food_wechange

Listen to your dietitian. Your post reads like you were losing weight while consuming a lower (2200?) recommended calorie allowance. Why would a notoriously unreliable bit of electronic kit compel you to change the routine that was working?

Because she is extremely active and SHOULD be losing on more. As a fitness instructor working out for many hours a day 2200 isn't that much. I am 4'11 and ~100 pounds and 2200 is weight loss for me--albeit slow loss--but she's heavier and more active. I'd feel shafted with that kind of intake with her stats.

graysmom2005

Listen to your dietitian. Your post reads like you were losing weight while consuming a lower (2200?) recommended calorie allowance. Why would a notoriously unreliable bit of electronic kit compel you to change the routine that was working?

Because I lost a few pounds and first and then stopped. I'm not losing.

graysmom2005

I added the past weeks calories. 24,141. Subtract 4000 and divide by 7 is 2877. Wowzers. Not sure how I would even be able to add that much in a healthy way.

ninerbuff

Well let's see some consistency for at least a month or so, then reassess. With the excess eating you've been describing here and there, it may be enough to offset any of your results.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

love4fitnesslove4food_wechange

I added the past weeks calories. 24,141. Subtract 4000 and divide by 7 is 2877. Wowzers. Not sure how I would even be able to add that much in a healthy way.

Quite easily really...

3 oz nuts as a snack is like 1/2 cup and almost 500 calories
Protein shake with 2 scoops powder, 1 cup milk (100 cal min per cup), and 1 banana =400 calories
2 oz cheese and 1 oz ww crackers = 320 calories
1 cup yogurt w/1 oz seeds on top =275ish

Snacks alone =~1500 calories

Add in some healthy meals and you're set

graysmom2005

I added the past weeks calories. 24,141. Subtract 4000 and divide by 7 is 2877. Wowzers. Not sure how I would even be able to add that much in a healthy way.

Quite easily really...

3 oz nuts as a snack is like 1/2 cup and almost 500 calories
Protein shake with 2 scoops powder, 1 cup milk (100 cal min per cup), and 1 banana =400 calories
2 oz cheese and 1 oz ww crackers = 320 calories
1 cup yogurt w/1 oz seeds on top =275ish

Snacks alone =~1500 calories

Add in some healthy meals and you're set

You've done this before haven't you? :laugh:

love4fitnesslove4food_wechange

I added the past weeks calories. 24,141. Subtract 4000 and divide by 7 is 2877. Wowzers. Not sure how I would even be able to add that much in a healthy way.

Quite easily really...

3 oz nuts as a snack is like 1/2 cup and almost 500 calories
Protein shake with 2 scoops powder, 1 cup milk (100 cal min per cup), and 1 banana =400 calories
2 oz cheese and 1 oz ww crackers = 320 calories
1 cup yogurt w/1 oz seeds on top =275ish

Snacks alone =~1500 calories

Add in some healthy meals and you're set

You've done this before haven't you? :laugh:

that i have but i think i have the calorie count for every food in the grocery store memorized. haha

graysmom2005

Burned 3550 yesterday and ate around 23-2400. So a little higher than normal. Here goes nuttin'.....

love4fitnesslove4food_wechange

Oh my--hun that should've been like 2800 minimum but you're making progress way to go!!

graysmom2005

When I was eating closer to 2500 I gained and didn't lose before. Any idea why that would have been? I ate that way for over a month.

love4fitnesslove4food_wechange

When I was eating closer to 2500 I gained and didn't lose before. Any idea why that would have been? I ate that way for over a month.

because your body was used to less than 2500--typical blunted metabolic rate after undereating for a long time can cause weight gain when you increase. 6-8 weeks minimum is the amount of time you should stick it out.