Add or Subtract...that is the question.

seedawg23
seedawg23 Posts: 52 Member
in Health and Weight Loss
So over the last few weeks I have run into my second weight loss plateau. I'm not really freaking out about it, but I do want to be intentional about my progress. Anywho, I am wondering if in the area of diet, I should adjust my calories up or down. Here's some background info...

I started at 222lbs and MFP had me on a 1340cal diet. From there I lost pretty consistently until I reached 210lbs and hit a 3 week plateau. I gradually upped my calories to 1650cals and the scale started moving again. Since then I have made no adjustments to my calories. I'm currently at 195 and have been there for the last several weeks. Not quite sure if it's a true plateau, but again I want to be proactive. I've heard that as you lose you need to adjust your calories accordingly, but I'm not sure if I need to adjust up or down.

In regard to exercise, I workout 5-6 days per week with 3 days lifting 3 days cardio. I lift heavy, as heavy I can. I will admit that my cardio has gotten kinda stale so I know I can make some changes there, but I keep a lifting log and I've been very active at pushing my limits on that front.

So I need some advice....at this point what do you think is a good idea, or better yet what have you had the most success at? Add calories, subtract calories, or just change up my workout. I know it'll be trial and error for every individual, but I just wanted to get some best practice info. Thanks!

Oh and P.S. I think my diet is open so if you look disregard this past weekend. I was out of town and didn't document my intake.

Replies

  • seedawg23
    seedawg23 Posts: 52 Member
    Bump
  • LisasRoadtolosing100lbs
    LisasRoadtolosing100lbs Posts: 163 Member
    Try changes your diet. Eat things your body isnt used to. That seems to be my problem. I started having to rotate my foods just to keep my body guessing and it seems to work quite well.
  • jonesin_am
    jonesin_am Posts: 404 Member
    Have you figured out your BMR to see if you are netting enough calories to support bodily function? I would suggest upping your calories versus decreasing them since you are working out as often as you are. I am at 185 (5'4" & 31 yo), workout at least three days a week at boot camp and eat 1800 calories a day and have been losing consistently. Good luck!
  • seedawg23
    seedawg23 Posts: 52 Member
    Try changes your diet. Eat things your body isnt used to. That seems to be my problem. I started having to rotate my foods just to keep my body guessing and it seems to work quite well.

    That's a good suggestion. Typically I find things that I like and stick to them. I rarely ever get bored with foods, so I guess I'll have to find some stuff to mix it up.
  • seedawg23
    seedawg23 Posts: 52 Member
    Have you figured out your BMR to see if you are netting enough calories to support bodily function? I would suggest upping your calories versus decreasing them since you are working out as often as you are. I am at 185 (5'4" & 31 yo), workout at least three days a week at boot camp and eat 1800 calories a day and have been losing consistently. Good luck!

    I haven't done the exact math to calculate it. After my first plateau I just kept adding calories until the scale started moving again. We are very similar in stats 31yo, 5'6" and 195 so maybe I should eat more. Do you eat back your exercise calories on bootcamp days? Thanks for your help!
  • seedawg23
    seedawg23 Posts: 52 Member
    bump
  • amnsetie
    amnsetie Posts: 666 Member
    If you have lost 27 pounds you probably need to do the maths again.
    rework your bmr and tdee figures. calculators are in the apps tab so no need to scour the internet for them.

    also mix up your exercises a bit. I hear that helps
  • blues4miles
    blues4miles Posts: 1,481 Member
    Go here: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Make sure you are eating the correct amount. Agree with everyone else's recommendations to change it up somehow. Also, consider taking a "diet break" maybe for a few weeks. Eat at maintenance, maybe ease up on cardio for a couple weeks, then go back at it.
  • kazzsjourney
    kazzsjourney Posts: 674 Member
    Yep mix up food and/or exercise. Honestly if it was me i would prolly drop 100 calories a day for a week...then go back to what you are currently doing and see how the scales are doing :)

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