Ok... Now I'm Scared
JBHawaii
Posts: 94
Folks, the ride is over, my weight loss has gone well but I know it's time to stop this crash train. I have tried really hard to bring my calories back up but I keep losing day after day. In fact, I lost 2.6 last night alone!
My plan for maintainance was to slowly up my calories by 100 or so ever few days but I now see that I have to just go straight to a 2200 calorie diet right now or I seriously think I'm gonna waste away.
Anyone have any advice for how to make sure I don't rebound too much though? My major worry is that I will overshoot the mark and I'll end up gaining back way too much...
Help please
My plan for maintainance was to slowly up my calories by 100 or so ever few days but I now see that I have to just go straight to a 2200 calorie diet right now or I seriously think I'm gonna waste away.
Anyone have any advice for how to make sure I don't rebound too much though? My major worry is that I will overshoot the mark and I'll end up gaining back way too much...
Help please
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Replies
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Without knowing how tall you are and how much you exercise, I'd say a male at your age should eat atleast 2000 calories a day, at the low end. If I were you I would immediately step it up to 2200. You might see some initial water weight but you will be able to tell in a week or so if this is the right amount of calories for you. You don't want to risk losing muscle mass.0
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I don't really see why this is a worry. If you start gaining weight then you'll know you should cut back. You aren't suddenly going to gain 10 pounds without realizing it.Anyone have any advice for how to make sure I don't rebound too much though? My major worry is that I will overshoot the mark and I'll end up gaining back way too much...0 -
Go up to the maintain cals and eat at that for a few weeks. You may gain at first since your body isn't used to the extra cals but it will level off. If you find at your maintain cals that you are still losing (eat your exercise cals back) than add in an extra 200 cals a day for a week or two and see if you gain or stay the same... you may have to experiment to find your number.0
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"I don't really see why this is a worry. If you start gaining weight then you'll know you should cut back. You aren't suddenly going to gain 10 pounds without realizing it."
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This. Just up your calories and then if you put on a few pounds cut back some.0 -
I exercise like a maniac. Yesterday I ran, biked, and lifted and I rarely eat back any exercise calories...
I am 5' 11.5" and 29yrs old at 174lbs (as of today).0 -
Exercise, exercise, exercise.
It is hard to get fat if you are exercising heavily, it isn't something that accidentally happens.
LOL @ 2200 calories making you worried about weight gain.
Maybe let yourself lose a bit more. The body doesn't accidentally lose too much weight, perhaps your goals were not far enough. Once you get down to a low BF%, you lose really, really slow, losing fast is not an option.
You might be seeing some of the effects of eating more though, in people that have been dieting a while, especially those eating fewer caloires than they should, increasing calories tends to trigger a whoosh and a big loss.0 -
I'm pretty sure getting fat is usually an accident.Exercise, exercise, exercise.
It is hard to get fat if you are exercising heavily, it isn't something that accidentally happens.
LOL @ 2200 calories making you worried about weight gain.0 -
I exercise like a maniac. Yesterday I ran, biked, and lifted and I rarely eat back any exercise calories...
I am 5' 11.5" and 29yrs old at 174lbs (as of today).
you need to eat back the exercise calories or you will always be creating a deficit, thats why you are still losing weight....0 -
That's exactly what I have been doing trying to find my maintenance level by increasing my calories by a 100 a day every two weeks. Every time I increase I seem to lose so what I do is have a cheat day and gain back what I lost and then continue to eat the new calorie level. For some reason it works well. Today I have to eat to gain but I love doing that. So when I go under the weight I want to maintain I just eat what I want that day and gain it back. So far this is working for me.0
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I lost 2.6 last night alone!
What?0 -
I'm pretty sure getting fat is usually an accident.Exercise, exercise, exercise.
It is hard to get fat if you are exercising heavily, it isn't something that accidentally happens.
LOL @ 2200 calories making you worried about weight gain.
Not if you are exercising heavily.
With heavy exercise it is near impossible to accidentally sustain the food intake required to actually get fat. It is possible to get fat for sure when exercising heavy, however that requires effort to do so (purposeful overeating).0 -
Your original plan sounds good. Stage your calorie intake up 200 cals per week and you will eventually stop losing. This will also help you establish how many calories you need to eat for maintenance (with your activity level you might need 2500 calories+). With as much as you are working out I do not see you wasting away.
You certainly do not want to throw you body off by giving it 30% more calories per day in a short period of time.0 -
If you are losing weight at 2200 calroies and you are concerned I would consult a Doctor to run some lab work. Are you having any other medical issues?0
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Your net calories should equal what you should be eating for maintenence. If you are exercising like crazy and not eating any of those calories back, then of course you are going to continue to lose because you are still operating on a deficit.0
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Just eat to maintenance, and weigh in daily. Monitor the trends.
And now that you've reached your weight goals, set some other goal having to do with either body fat or performance like improving your bench, run time or whatever.
Never peak out and stop growing.
Those are the people who slip back and lose all the progress they've earned.
Don't be that guy.
Do not ever peak out.0 -
First of all, you did not lose 2.6 lbs in 1 night. That's water weight. Sometimes it can fluctuate 5-6 lbs on any given day.Folks, the ride is over, my weight loss has gone well but I know it's time to stop this crash train. I have tried really hard to bring my calories back up but I keep losing day after day. In fact, I lost 2.6 last night alone!
My plan for maintainance was to slowly up my calories by 100 or so ever few days but I now see that I have to just go straight to a 2200 calorie diet right now or I seriously think I'm gonna waste away.
Anyone have any advice for how to make sure I don't rebound too much though? My major worry is that I will overshoot the mark and I'll end up gaining back way too much...
Help please
Second, how many calories are you consuming right now? I'm guessing your BMR is minimum 1900. Figure out what that is, figure out how many calories you are burning every day, add them together, and then consume that many calories a day for maintenance.
Third, lift some weights. If you do gain any weight back you want it to to be all muscle.0 -
I lost 2.6 last night alone!
What?
ya....what?0 -
Try an "on" again "off" again routine. Eat normal one day (not crazy - normal portions, but don't actively diet). Then eat light the next. You'll hardly notice the deficit and high eating one day will balance with low eating the next. The calorie deficit will likely be modest. Also, keep a protein shake or smoothie on hand for an end of the day just in case if your "on" day is light.0
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Your net calories should equal what you should be eating for maintenence. If you are exercising like crazy and not eating any of those calories back, then of course you are going to continue to lose because you are still operating on a deficit.
This! ^0 -
Yes, really, 2.6lbs last night, 1.6 the day before making it what 4.2 lbs in 2 days... Kinda scary!0
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Yes, really, 2.6lbs last night, 1.6 the day before making it what 4.2 lbs in 2 days... Kinda scary!
your profile says you are strict paleo
I really dont think the caveman had special K cereal every day like you do.
. This and your proclaimed weight loss may be a reality let's get back to earth issue.0 -
Yeah, I'm a bit off the paleo deal, I decided that I needed more carbs if I was going to be doing 2 a days in the gym... Believe it or not it's what I have lost, why would I lie?? I have now lost 62lbs in 3 months... That's 4lbs a week on average... I just need to slow the train down because I don't want to get super skinny.0
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Lets see...
You: I eat almost nothing
You: I exercise constantly almost non-stop
You: I am losing weight too fast
You: HOW DO I STOP IT?
...
Seriously? I mean, SERIOUSLY?0 -
I don't think you're going to wake up tomorrow super skinny or super fat, no matter how much you run or eat. Ignore the daily fluctuations and watch a long term trend. Eat 2200, see where you're at in a week or two (not tomorrow morning).0
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Exercise less, eat more, it's not rocket surgery. You're worried about losing 4 lbs in 2 days yet you're still working out like 3 times a day. Do you see the problem?0
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Lets see...
You: I eat almost nothing
You: I exercise constantly almost non-stop
You: I am losing weight too fast
You: HOW DO I STOP IT?
...
Seriously? I mean, SERIOUSLY?
Me: I know I have eaten too little
Me: I know I exercise a lot
Me: I definitely know I lost weight too quickly
Me: (my real question) - how do I safely slow this train down without coming off the rails.
Before being a snarky a**hole please try recognizing that I am asking for help. I am genuinely concerned, I accept that I screwed up, and having someone I don't even know trying to be some wise cracking guru doesn't really help. Having to be on a program like MFP should tip you off to the fact that we all have some ki d of problem concerning diet and/or exercise, mine is extremes, so work with me bald guy...0 -
Well, he does have a point. Are you asking for advice on how to exercise less or to eat more? That should be pretty self-explanatory. When you exercise three times a day YESTERDAY and worry about losing weight today, then it doesn't look like you're trying very hard.
Maintaining is all about forming a lifestyle that you can maintain in the long run. Do you plan on exercising 3 times a day for the next 20-30 years? No? Then stop, and put yourself on a program that you feel you can keep up for a while, but not burn yourself out. For me, it's working out 3-4 times a week, and I can eat pretty much whatever I want (within reason). You truly will have to experiment a little bit. I can't really comment on the whole paleo thing, eating whole foods is great for you, you just might want to eat some more carbs. Maybe take a cheat day once a week.
If you are really worried that you've done some serious damage by losing weight too quickly then see a doctor. Nobody on here can diagnose you.0 -
I have now lost 62lbs in 3 months... That's 4lbs a week on average...
What??? My opinion? Go see a doctor. IMO that seems really, really fast for someone who started out at the weight you started at....0 -
I know he has a point, no doubt.
Anyway, I'm not medically concerned, I just don't want to yoyo. The reason I workout so much is that I did a mini triathlon recently and loved it... Now I'm training for another in 2 months. And just to be clear, I don't hit the gym 3x a day. I usually dobrick workouts swim to bike or bike to run and then a lift in the evening.
Anyway, thanks, I guess I'll just stick with my original plan of adding 100-200 calories to my plan every 3-4 days until I find that I'm no longer losing... If anyone has another, safer, way of converting to a maintainable diet then I would love to hear it. To those who have given me advice on how to make this happen, thanks.0
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