Yup, another "am I doing it right" question .... !

AussieGrandma

OK, early October 2012 I started my latest weight-loss journey. I hasten to add, my LAST weight-loss journey, because I am NOT going to go through all this again!!!!

So, I joined MFP and started logging my calories. I then hit the gym - Saturday, Sunday and Monday - nothing days. Tuesday - 1 hour Body Combat, followed by 1 hour Group fitness, with strength training. Wednesday - rest day. Thursday - 1 hour Total Body followed by 1 hour Group fitness, with strength training. Friday - 1 hour Boxing.

My net calorie goal was set by MFP to 1200 calories per day. That's ok - easy to do, but sometimes fall a little short. Sometimes I go over when I have a treat or so, but even over Christmas and New Year, I still managed to lose between 1/2 to 1 kilo each week. GREAT!

So, last 3 weeks - plateau. Hmmmmm ..... wore my Polar FT4 for a complete 24 hour period and found that just going about my normal day to day routine I burnt 2276 calories. So, taking 40% from that, I should be eating around 1366 calories each day. Net.

So, by sticking to the 1200 calories each day, have I put myself into starvation mode, and that's why I have now plateau'ed? I increased my net calorie goal to 1300 calories on Monday just gone, and I haven't weighed yet and I know it sounds silly, but I actually 'feel' like I may be losing again? I'm reluctant to get on the scales (Monday is my weigh-in day) because if I'm not losing, I fear I will lose my momentum.

Therefore, I'm asking the same question - am I on the right track - increase my calories to get out of starvation mode in order to start losing again?'

I am almost 53 years of age and started off with 40 kilos to lose. I still have 30 to go, and am committed to the project! I want to go overseas later this year, and would like my excess baggage to be in my suitcase, not on my butt!!!!!

Any advice would be appreciated - thanks in advance :-)

Actually, perhaps it's not advice I'm looking for - maybe just an assurance that I am, indeed, on the right track?

Cheers :-)
Jann

auddii

First of all, wearing your HRM all day is not accurate. It uses an algorithm to guestimate your calorie burn, but the algorithm assumes an intense workout, and the assumptions in the formula don't work at rest.

That said, with the amount of cardio you're doing, you need to be eating more. If MFP told you to eat 1200 calories, then you need to be eating your exercise calories back; it's how the site was designed. You will still have a deficit.

I doubt you are in starvation mode. It would take a fairly long time to get there, but you may be adapting to a lower calorie intake. I would start with trying to eat back your calories. You are doing some very intense workouts, and you need to fuel them. There are other methods to try (such as TDEE-% etc), so if you're interested in those, here's further reading (just pick what is easiest for you to follow):

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

alanlmarshall

I'd suggest using measurements instead of weighing. Frequent weighing has a negative phsychological effect for most people.