Three weeks on EM2WL and no change in weight/measurements

yankeedownsouth

Hi all! I could really use some feedback!

I have figured my BMR at around 1400, TDEE at 2100, with a cut of between 10% and 15% puts me at 1800 a day for my calorie goal.

As of today, I’ve been on EM2WL for three weeks; I’ve averaged about 1765 per day. I have been weighing every day (because I just can’t NOT weigh myself!), but today was the first day I took measurements. My weight is the same (two days I was a couple pounds lower, but I guess those were flukes), and my measurements are all exactly the same as well. Body fat is the same too (based on measurements).

I’ve been lifting heavy three days a week; one day of HIIT cardio, and the rest lower intensity cardio. I have one total rest day a week. I’ve been doing this for a more than a few months now, so it’s not really new to me. Also, my calorie burns seem to be a lot lower than most people’s for similar exercise (I posted about that a couple weeks ago). I use a HRM for all my cardio…

Before EM2WL, I was aiming for a net of 1410 a day (probably lasted about 3 weeks on this). I was losing weight, but I was hungry! And that’s why I decided to try EM2WL. I have to admit, I was not good at staying on my 1410 net plan because I was hungry. And Christmas totally threw me off for a good two weeks. I didn’t do a reset because I really hadn’t been eating lower calorie for more than a few weeks. And I’ve never had a 1200 calorie goal.

While I really enjoy eating at 1800 a day and I’m nice and full all the time, I really want to lose 5 pounds (although my biggest goal is recomp). I’m thinking about lowering my goal to 1600 a day.

I can’t decide if I need to give it more time or change my calories now. How long do you wait if you’re seeing absolutely no change?

Feedback?

Thanks!!

Gapwedge01

Hi all! I could really use some feedback!

I have figured my BMR at around 1400, TDEE at 2100, with a cut of between 10% and 15% puts me at 1800 a day for my calorie goal.

As of today, I’ve been on EM2WL for three weeks; I’ve averaged about 1765 per day. I have been weighing every day (because I just can’t NOT weigh myself!), but today was the first day I took measurements. My weight is the same (two days I was a couple pounds lower, but I guess those were flukes), and my measurements are all exactly the same as well. Body fat is the same too (based on measurements).

I’ve been lifting heavy three days a week; one day of HIIT cardio, and the rest lower intensity cardio. I have one total rest day a week. I’ve been doing this for a more than a few months now, so it’s not really new to me. Also, my calorie burns seem to be a lot lower than most people’s for similar exercise (I posted about that a couple weeks ago). I use a HRM for all my cardio…

Before EM2WL, I was aiming for a net of 1410 a day (probably lasted about 3 weeks on this). I was losing weight, but I was hungry! And that’s why I decided to try EM2WL. I have to admit, I was not good at staying on my 1410 net plan because I was hungry. And Christmas totally threw me off for a good two weeks. I didn’t do a reset because I really hadn’t been eating lower calorie for more than a few weeks. And I’ve never had a 1200 calorie goal.

While I really enjoy eating at 1800 a day and I’m nice and full all the time, I really want to lose 5 pounds (although my biggest goal is recomp). I’m thinking about lowering my goal to 1600 a day.

I can’t decide if I need to give it more time or change my calories now. How long do you wait if you’re seeing absolutely no change?

Feedback?

Thanks!!

You may not need a full blown reset of 8-12 weeks at TDEE maintenance based upon what you are saying, but you might try eating closer to 2100 for at least 2-3 weeks then cut 10%.

AnitraSoto

Three weeks is definitely not enough time -- don't give up yet. Just keep pushing forward. If anything, I would even go UP a bit on calories and see what happens. Remember, the higher you can go, the higher you will be starting your cut at (if that makes sense) The last thing in the world you want to do right now is cut back on calories - you are just at the begining of the whole process of revving up your metabolism. Remember, this is not a fast process... Don't quit right before you get to the finish line...

ANewLucia

Hey there lady, I think you should bump by 100 calories or if you have been low caling for a while, I would even consider doing a TDEE reset for at least 8 wks. Since you haven't gained or lost, your body is thankful for the food but not ready to let go of any weight. Consider the reset, you may gain in the beginning BUT you will revv back up your metabolism and then do a small cut of 10% for 4wks and then TDEE for a week...keep cycling that way and lifting and you will lose fat.

GoGoGadgetMum

I think that last 5-10lbs is that hardest. My goal this year is lose this stubborn last 5kg...I would love it, but all I really want is to be smaller and change my body comp. But I can tell you last year I ate mainly at 2000 and lost no weight the scales were totally stuck even within 100gr BUT I lost cms and fat (caliper measurements) and got strong. It was a long process and still on going.

Sometimes you can see success stories here and think yay...... but everyone will tell you that it doesnt happen overnight. To me and many others it is that damn number that messes with our head. I need to work on a goal that isn't a scale number. On the weekend I ran my fastest time and it was in the rain so I was stoked. No way three years ago could I have done that.

Since I got my fitbit I think I will be upping mine again my at least 100cal. We are still on school holidays here so once I'm back at work and can get a week of "normal life" things may change again.

I vote for upping them :drinker:

Being hungry SUCKS!!!!!!!

yankeedownsouth

Thanks for everyone's feedback! The thought of upping my calories is really scary, but I haven't ruled it out yet.

Maybe I have unrealistic expectations, but last year when I lost weight the first time (12 pounds but got down to 132), it was really easy. Of course, I was eating about 1400 calories a day plus doing tons of crazy cardio... Sure wish I hadn't gained it back!!

Still thinking about what I'm going to do...

AnitraSoto

Thanks for everyone's feedback! The thought of upping my calories is really scary, but I haven't ruled it out yet.

Maybe I have unrealistic expectations, but last year when I lost weight the first time (12 pounds but got down to 132), it was really easy. Of course, I was eating about 1400 calories a day plus doing tons of crazy cardio... Sure wish I hadn't gained it back!!

Still thinking about what I'm going to do...

If you haven't read it yet, I would highly recommend the Starter Kit you can get on the EatMore2WeighLess.com website. It is full of little gems like this one:

"Typically, a person is coming into this process after already having had "success" on lower
calorie diets, therefore this "success" (and I use quotes because they have typically re-gained the
weight) will always be at the forefront of her mind as a "just in case this doesn't work" option. So
the first place of mental acceptance that a person has to arrive at is: "IF YOU GAIN THE
WEIGHT BACK, OR HAVE COMPLETELY STALLED, IT WASN'T A "SUCCESS"."

It is great reading and an excellent resource - highly recommended!

DianaV86

Thanks for posting this...I'm in the same boat as you! Glad to see I'm not alone. I will try to be patient but it's hard because I live in Florida so it's almost swimsuit time and I'm feeling the pressure to lose this weight I've put on the last 8 months the FAST way...even though I know it's the wrong way.

amylahminute

I'm in the same boat too (I made a different post about my plateau today in this forum). Hang in there, mama! It's hard to know when anything is happening at first, but I believe in this process.

It's very encouraging to read the stories of all the others who've been in the same predicament and came through the other side.

amanda_gent

I'm with you too. I know HOW to drop the weight fast but I can't keep it off without starving and that's not a success at all. I've got a scale number in my head but the number doesn't mean all that much, really. Hang in there - those last five pounds are a head game, but it is good you are aware that you're looking at body recomp and not just pure weight loss. I'm not saying lifting heavy is the only way to completely reshape your body but lifting in general is what is gonna get you to where you look in the mirror and go - YES!

If you can't or don't want to lift weights there are other ways to train for a leaner, stronger body. I.E. there are also plenty of yogis out there who have amazing bodies and have reshaped that way, and I'm pretty sure none of them are lifting substantial weights.

yankeedownsouth

I'm with you too. I know HOW to drop the weight fast but I can't keep it off without starving and that's not a success at all. I've got a scale number in my head but the number doesn't mean all that much, really. Hang in there - those last five pounds are a head game, but it is good you are aware that you're looking at body recomp and not just pure weight loss. I'm not saying lifting heavy is the only way to completely reshape your body but lifting in general is what is gonna get you to where you look in the mirror and go - YES!

If you can't or don't want to lift weights there are other ways to train for a leaner, stronger body. I.E. there are also plenty of yogis out there who have amazing bodies and have reshaped that way, and I'm pretty sure none of them are lifting substantial weights.

Thankfully, I love heavy lifting!

nellyett

This is just another way to think about it, but if you were NETTING 1400 cals per day by eating back your 'crazy cardio' that you said you were doing, then you were probably eating around 1800-1900 cals per day anyway.

So not much change....I really struggled with the last 5 lbs for months and finally saw the progress after upping calories to a 10%-15% deficit. I was an average 0.5 lb per week loss and definition in my muscles was really coming along!

I am currently on an "unintentional" reset and hope to be cutting by 10% again soon.

I also did the base cals plus exercise too, but found that I made more progress by eating a set amount everyday. this way I am actually 'cycling' my net calories each day depending on my exercise. I really feel that it keeps my body guessing.