Maintain and then try to lose again?

jessicataylor2

Hi I have been trying to weight for a while but I've been at a plateau for a really long time. I usually eat around 1,500 calories a day (on average) and I'm wondering if my body just needs a break from trying. I also have 3 hr dance team practices 3 times/week and performances on weekends. And then I try to get to the gym another day a week. Would it be a good idea to set it at maintenance for like a month and then go back? Or would that not do anything? Any help is appreciated

jessicataylor2

Anyone?

Will_Thrust_For_Candy

I can't help but wonder if you are eating enough? Have you checked your BMR and TDEE with that activity level....you lead a very active lifestyle! It sounds to me like if you were to bump up that might bust you through your stall....although you do look quite fit and probably don't have much to lose, so it will come off slower anyway

NRSPAM

Ok, I'm such a broken record, but I'll post this again, just for you! :happy: I didn't just come up with this on my own, btw, this is what they say about plateaus from Curves Complete. When you hit a plateau, usually once you've lost so much weight, you need to increase calories to gain 1-2lb's. It's kind of a nice little break. It doesn't mean go crazy and live at Mcdonalds, or anything, but yes you can have a little fun here! Once you've gained 1-2lb's, decrease calories again, lose the 1-2lb's, and repeat. I was able to lose again without the repeat part, but this is what they recommend. I've done it, and it definately works. I think once your body catches on to the fact that you've lost so much weight, it says, oh no! We're starving! And slows metabolism to protect you from starvation. After all, our bodyies are not aware that we live in a country with (typically) plentiful, available foods. Our bodies are built for survival. Have fun! And good luck!!! :happy:

jessicataylor2

Yes I have checked my BMR and TDEE. BMR is around 1350 and TDEE is like 2100. But I always get confused about what to do from there. I heard if you subtract 500 from your TDEE is good to lose a pound a week so that's what I tried to do.

I've heard raising cals is good to get over the plateau also which is why I am asking. I just really don't want to gain anything. So I'm thinking if I raise by 100 cals/week for a couple weeks and let my body maintain for another and then lower it might restart something?

NRSPAM

Yes I have checked my BMR and TDEE. BMR is around 1350 and TDEE is like 2100. But I always get confused about what to do from there. I heard if you subtract 500 from your TDEE is good to lose a pound a week so that's what I tried to do.

I've heard raising cals is good to get over the plateau also which is why I am asking. I just really don't want to gain anything. So I'm thinking if I raise by 100 cals/week for a couple weeks and let my body maintain for another and then lower it might restart something?

I know what you mean!!! You've been losing all this weight, and want to keep going, but your body won't cooperate. You've been doing all this work, and eating right, and now...what!!! I'm supposed to GAIN weight!!! 100cal increase isn't going to do it. Trust me, it will be ok, and I promise you, it will be SO worth it! You're body will be burning fat like it was when you first started losing. So relax, let it go, and enjoy it while it lasts. Take advantage...not go crazy, but take advantage. You're body, and your tastebuds need a break. And when you're done, get right back on the wagon. No you're not throwing everything out the window, you're just taking a little, much needed break. Not a total break, like eat everything and anything I want, kind of break. Be reasonable, don't eat 1,000 calorie meals or anything. Still pay attention to nutritional content...somethings would amaze you, like for instance, the amount of calories in boneless buffalo wings, or chineese food! Lol...Know that this is a necessary evil, and this will help you to bust through to the next level.

erinsueburns

I would think, based on the activities you are about to perform, and your current frustrations with your diet, set your calories for maintenance, which should be your TDEE. (if you calculated tdee with sedentary, then eat back your exercise.calories, if you calculated tdee with your activities then dont eat them)

Be strong and healthy for your events and give yourself the break, I wouldn't try to gain weight, just take a break and maintain so you are fresh and ready to go at it again. And your body has the chance to realize, this is the new normal you and not famine.Dont stop logging though.

Enjoy your dancing, you need the energy to perform well.

NRSPAM

Also, make sure you're exercising, and that you're eating back those calories, (when you're trying to lose). It's recommended that you subtract 500cal's from your TDEE, to lose...HOWEVER, it is also recommended that 250 of that be from exercise, and only a 250 calorie deficit! It takes 3,500 cal's to burn 1lb of fat, and you should spread that 3,500 cal's over 1 week.

theologynerd

With your activity level, I'm quite positive that you will lose a few pounds if you increase your cals. At worst, you'll maintain. You can always cut back again, it's worth a try.

Elleinnz

Here is a link to a great article by Lyle McDonald on the diet break - I wish I had found it much earlier in my quest to a smaller me :-)

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

Saffyra

You could definitely eat at maintenance for a week and see what happens. That means eat your TDEE. Thats how I broke my cycle of gainng and losing the same two pounds over and over.

And since you have so little left to lose, you should be looking at losing half a pound a week (or even less). I believe it is recommended to only have a deficit of 200-300 calories once youre down to ten or so pounds to left to lose. So this does mean that eating more could help you lose weight.

I hope this helped! Im down to my last eleven pounds and the above advice was given to me. So far its working

geekyjock76

1 lb a week may be too aggressive for you as an active athlete with not much fat mass to begin with. Regardless of you decision, your deficit should be set to 0.5 lbs loss per week instead of 1. The less fat mass a person has, the smaller the deficit needs to be because we don't have the ability to oxidize as much fat as someone with greater fat mass.

If you do go back to maintenance, do not be shocked if scale weight slightly increases the first week. Often times, dieters reduce their carbs drastically which means their body is holding less glycogen and water weight than they typically would during maintenance. Once you do hit relative weight homeostasis, continue to log everything you eat so you discover what your actual TDEE is - from there, you can deduct 250 to 300 calories. You may want to stay at maintenance for at least a few weeks if you do wish to take a diet break, though. In general, it's best if people do short periods of cuts and maintenance until they get to where they want to avoid unnecessary down-regulation to the endocrine system (RMR and hormones).

NRSPAM

If you choose not to gain the 1-2 lb's that is your choice. Really, it's not a lot, at all. My weight fluctuates so much, I could probably gain/lose that much in just a couple days. Like I said, though. I have done this, and it truly worked for me. Also, this is what Curves recommends, not just me. Good luck.

NRSPAM

After seeing your height and weight, it seems that you are already under weight! Why are you trying to lose? According to the charts I just looked at, you definately don't need to lose weight!

ricky_j_b

what are you eating now,,,,open your diary,,,