Plateau or something else?

cpudoc64

I am trying to figure out if I have plateaued or not. Since I started working out and using MFP in December, I've lost over 20 pounds.
I hit 182 but now I have gone up to 185. My diet hasn't changed that much at all. I blow my sugar intake for the day most days but it was like that before. It isn't added sugar, sugar from food.

I am already at 2000 calories per day and I am often under that on a daily basis, so I can't safely adjust it much more.

What am I doing wrong? I'd like to get to 175 and then build muscle from there because 175 is supposed to be "healthy" for my height, the whole healthy BMI thing. I am thinking the weight "gain" is muscle and not fat.

MFP says I should be losing about half a pound a week but I'm not. Any ideas anyone?

cpudoc64

bump...anyone?

jdploki70

If you haven't changed your routine and nothing has changed, you are likely at a plateau. Best bet is to alter some facet of your program, either by dropping calories from your diet or increasing your physical activity. What you should do, honestly, is start the weight training prior to hitting your "ideal" weight. Lean muscle requires more calories to function, so picking up some weights three times a week should get you moving in the right direction again. From my view it just looks like your body has hit a state of equilibrium.

According to most of the literature I've read, you can safely adjust your calorie intake to 1200 or so without serious repercussions. If you have questions on this, you might speak with a dietitian and see what advice they can give you.

cpudoc64

Thanks for responding. I hit the gym at least 3 times a week so maybe more?

I've heard 1800 is as low as I'd want to go

neti_call

If you have lost 20 lbs but haven't changed your diet, there's the problem. At 20 lbs lighter, your body needs less calories to function and you burn less when you exercise. Hate to break it to you, but I'd recalculate your BMR and readjust your calories.

cpudoc64

So I was at 2000 and the calculator says 1722. I could give it a shot and see what happens.I've changed my diet throughout though but it's worth a shot.

cpudoc64

I think I figured this out and in fact, I wind up adjusting my caloric intake up. See if this makes sense. My Calories Goal should be 2189.

According to the Harris-Benedict formula, I need 2689 calories to "maintain", which seems high. The formula then says to adjust down by 500 calories to lose 1 pound of fat every 7 days.

This formula says that there are 3500 calories in 1 lb (0.45 kg) of body fat. So using this principle, if my allowance is 2689 calories but I reduce it to 2189, then the math says I should lose 1 pound of fat every 7 days.

Does that make sense?