Educated opinions please
wisconsinboogie
Posts: 127 Member
So here is my situation...Im 52yrs, 5'1, hypothyroid for 11 yrs diagnosed, on 1mcg of synthroid, levels checked 2 wks ago. My bmr is 1436, Tdee is 2226.I want to achieve a reset. I have spent 42 yrs of my 52 yrs., restricting my calories, since that is how I understood to loose wt, and to keep my wt down. In order to loose wt, I would average 800-1100 cals, walk on the average of 1hr, 2xs/day,doing interval jogging/ walking, mild wt training 3x/wk, soon as I back off a little of walking, and exercising,due to weather, and eat at approx, 1200-1700, my weight climbs fast, last yr I dropped 30lbs, and since last Sept. I gained 10 to 15 lbs in a matter of a couple monthes. Since my 20s, my wt has climed 10lbs every 10 years, then will stablize there, till I restrict cals and exercise. Im currently at an uncomfortable 174. I have always been athletic, and active, and eat healthy, even though my cals are low. I really want to give this em2wl a go. I started to increase my cal. from 900-1200/day, and Im up to about 1400-1500, and having a hard time eating that much. I really dont know how I will tolerate eating @ 2226, if I can reach that. I have never ate that much I dont think. I have gone from 166 to 174lbs in 2 weeks, and really dont want to hit the 180s!. I have hypertension due to thyroid and weight, and dont want it to get worse. Most my weight gain is in my waist. Feel free to see my da. intake. So my question is... Is my metabolism too messed up after a lifetime of what my body is used to, to fix it? And will my thyroid inhbit a reset? What if my wt. balloons too high, Im really scared of that. How do I eat up to 2226 in cals., and eat healthy, without my cholesterol getting too out of control?
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So here is my situation...Im 52yrs, 5'1, hypothyroid for 11 yrs diagnosed, on 1mcg of synthroid, levels checked 2 wks ago. My bmr is 1436, Tdee is 2226.I want to achieve a reset. I have spent 42 yrs of my 52 yrs., restricting my calories, since that is how I understood to loose wt, and to keep my wt down. In order to loose wt, I would average 800-1100 cals, walk on the average of 1hr, 2xs/day,doing interval jogging/ walking, mild wt training 3x/wk, soon as I back off a little of walking, and exercising,due to weather, and eat at approx, 1200-1700, my weight climbs fast, last yr I dropped 30lbs, and since last Sept. I gained 10 to 15 lbs in a matter of a couple monthes. Since my 20s, my wt has climed 10lbs every 10 years, then will stablize there, till I restrict cals and exercise. Im currently at an uncomfortable 174. I have always been athletic, and active, and eat healthy, even though my cals are low. I really want to give this em2wl a go. I started to increase my cal. from 900-1200/day, and Im up to about 1400-1500, and having a hard time eating that much. I really dont know how I will tolerate eating @ 2226, if I can reach that. I have never ate that much I dont think. I have gone from 166 to 174lbs in 2 weeks, and really dont want to hit the 180s!. I have hypertension due to thyroid and weight, and dont want it to get worse. Most my weight gain is in my waist. Feel free to see my da. intake. So my question is... Is my metabolism too messed up after a lifetime of what my body is used to, to fix it? And will my thyroid inhbit a reset? What if my wt. balloons too high, Im really scared of that. How do I eat up to 2226 in cals., and eat healthy, without my cholesterol getting too out of control?
I was 172 when I began MFP. Welcome.
Firstly, I know nothing about how to handle hypothyroidism. So, from this point on I may be totally off base in understanding your condition as it relates to metabolism.
Nevertheless, your BMR sounds low to me. You might want to recalculate using the Scooby's workshop website: http://scoobysworkshop.com/calorie-calculator/
You should be in the ballpark of 1900-2000 for a BMR for your age, height, and weight.
How did you calculate your TDEE? What activity level did you use to come up with 2226? Sedentary? Lightly Active? What is your weekly exercise look like in hours per week?
Secondly, if you are eating BELOW your calculated TDEE most of the gain is water and not fat. You would have to eat 500 calories per day ABOVE your calculated TDEE to gain a 1 of fat per week. Do you log every calorie that goes into your mouth? How accurate are your food portion measurements? Do you "eyeball" your portion size or do you weigh it on a digital food scale? You have got to know how many calories you are consuming on a daily basis.
Baring any issues with your hypothyroidism and medication you would really need to reset 8-12 weeks at TDEE maintenance. You can gradually eat your way up to that level by adding 200 calories a week to your present intake until you get there to minimize the gain. You need to reboot your metabolism. Your body has to understand that it is ok to begin releasing fat again. Your metabolism probably has been restricted for so long it has been wrecked and will not give up any of the stored fat at your present levels.0 -
Ok , I've been educating myself for 1 week, on this site, and countless sites online, I've used 5 bmr calculators, my bmr is 1447 x (mod. ex.)1.55 =TDEE- 2242, Im 5'1, now Im 174lbs, 52 yrs., I measure everything I eat, switched to 6 meals/day. With the exception of last weekend, I have raised my intake from 1000 to approx 1500, from what Ive learned, to reset, I need to get to 2242, to reset, I dont think I can eat that much. Plus, I have gained 6 lbs in a week, my body wants to hover at 174. My main issue is, eating so much more, to reach tdee, did I make a mistake in my calculations? Also from yo yo cal. restricting, and normally eating approx 1200-1400 cals most my life with thyroid issues is this effort gonna work. Since I can remember, I gain weight easily, but I have generally always ate low cal.0
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Oh ya, I burn on the average, 600-800 cals. per day 5-6 days/ wk= 3400- 3500 averageOk , I've been educating myself for 1 week, on this site, and countless sites online, I've used 5 bmr calculators, my bmr is 1447 x (mod. ex.)1.55 =TDEE- 2242, Im 5'1, now Im 174lbs, 52 yrs., I measure everything I eat, switched to 6 meals/day. With the exception of last weekend, I have raised my intake from 1000 to approx 1500, from what Ive learned, to reset, I need to get to 2242, to reset, I dont think I can eat that much. Plus, I have gained 6 lbs in a week, my body wants to hover at 174. My main issue is, eating so much more, to reach tdee, did I make a mistake in my calculations? Also from yo yo cal. restricting, and normally eating approx 1200-1400 cals most my life with thyroid issues is this effort gonna work. Since I can remember, I gain weight easily, but I have generally always ate low cal.0 -
Oh ya, I burn on the average, 600-800 cals. per day 5-6 days/ wk= 3400- 3500 averageOk , I've been educating myself for 1 week, on this site, and countless sites online, I've used 5 bmr calculators, my bmr is 1447 x (mod. ex.)1.55 =TDEE- 2242, Im 5'1, now Im 174lbs, 52 yrs., I measure everything I eat, switched to 6 meals/day. With the exception of last weekend, I have raised my intake from 1000 to approx 1500, from what Ive learned, to reset, I need to get to 2242, to reset, I dont think I can eat that much. Plus, I have gained 6 lbs in a week, my body wants to hover at 174. My main issue is, eating so much more, to reach tdee, did I make a mistake in my calculations? Also from yo yo cal. restricting, and normally eating approx 1200-1400 cals most my life with thyroid issues is this effort gonna work. Since I can remember, I gain weight easily, but I have generally always ate low cal.
So you've been eating 1000 calories. Lets say 1200-1400 now.
Your exercise if decently estimated is taking 600-800 calories off the top merely to power your body - nothing to do with repairing what was worked, merely movement.
Look at that math. Your body, if given the energy, would like to expend 1447 merely on very basic functions of life, with 15%.
Is it getting it? Where is the energy to actually repair well, to improve, for immunity, ect?
People can actually cause thyroid problems and make them worse.
Just trying to scare you since you think 6 lbs in 1 week could be anything of importance except what your body needs, and that scares you.
I dare say your BMR is probably much lower than that if you could get a real bodyfat% test, or best estimate. That kind of calorie burn is obviously cardio, and on that low calories is perfect recipe for burning off muscle mass.
No wonder you yo-yo diet, and your metabolism, even outside being suppressed for undereating, is crap compared to what it would have been if you still had some muscle mass.
Mull all that over as you think about which direction you really want to go. Repeat path of where you have been through the years, or doing it right this time?
Oh, there are only 3 different BMR calcs. Harris the oldest and Mifflin that MFP uses, based on age, weight, height. And Katch based on bodyfat% and weight.
TDEE levels are of course all over the place depending on your selection.
Might try this to see where your current planned activity fits in.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones0 -
[Ok, I all my life even as a health care prof. knowing nutrition.... like most people in the 70s,& 80s, ect. has always learned decrease cals increase exercise. I now understand what I've done, and maybe my low cal eating did contribute to my thyroid issues. Other than walking 2-5 miles/day, I snow shoe, 2 miles 2-3xs per week, and current do the Jillian ripped in 30, 3xs /wk. I have always been muscular and athletic, my weight is midsection, omentum fat, and back fat, which is hereditary. So am I right to work up to eating approx2242 cals to reset, then gradually work down 15% after 8wks? My problem is eating so much, it makes me feel over stuffed, and with prilosec experience heartburn and bloat, does this ease up, I've worked up to approx 1500 cals this past week, eating 250-300cals 6xs/day.
Oh ya, I burn on the average, 600-800 cals. per day 5-6 days/ wk= 3400- 3500 averageOk , I've been educating myself for 1 week, on this site, and countless sites online, I've used 5 bmr calculators, my bmr is 1447 x (mod. ex.)1.55 =TDEE- 2242, Im 5'1, now Im 174lbs, 52 yrs., I measure everything I eat, switched to 6 meals/day. With the exception of last weekend, I have raised my intake from 1000 to approx 1500, from what Ive learned, to reset, I need to get to 2242, to reset, I dont think I can eat that much. Plus, I have gained 6 lbs in a week, my body wants to hover at 174. My main issue is, eating so much more, to reach tdee, did I make a mistake in my calculations? Also from yo yo cal. restricting, and normally eating approx 1200-1400 cals most my life with thyroid issues is this effort gonna work. Since I can remember, I gain weight easily, but I have generally always ate low cal.
So you've been eating 1000 calories. Lets say 1200-1400 now.
Your exercise if decently estimated is taking 600-800 calories off the top merely to power your body - nothing to do with repairing what was worked, merely movement.
Look at that math. Your body, if given the energy, would like to expend 1447 merely on very basic functions of life, with 15%.
Is it getting it? Where is the energy to actually repair well, to improve, for immunity, ect?
People can actually cause thyroid problems and make them worse.
Just trying to scare you since you think 6 lbs in 1 week could be anything of importance except what your body needs, and that scares you.
I dare say your BMR is probably much lower than that if you could get a real bodyfat% test, or best estimate. That kind of calorie burn is obviously cardio, and on that low calories is perfect recipe for burning off muscle mass.
No wonder you yo-yo diet, and your metabolism, even outside being suppressed for undereating, is crap compared to what it would have been if you still had some muscle mass.
Mull all that over as you think about which direction you really want to go. Repeat path of where you have been through the years, or doing it right this time?
Oh, there are only 3 different BMR calcs. Harris the oldest and Mifflin that MFP uses, based on age, weight, height. And Katch based on bodyfat% and weight.
TDEE levels are of course all over the place depending on your selection.
Might try this to see where your current planned activity fits in.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
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I have gone from 166 to 174lbs in 2 weeks ... will my thyroid inhibit a reset
I can promise you that you've not gained 8 pounds of fat in 2 weeks! If it takes a reduction of 3,500 calories to lose a pound, then it takes a surplus of 3,500 calories to gain a pound. No way you ate 28,000 calories more than your body needs the last two weeks. It is very likely water weight, which will start coming off after your body levels out.
At 53, 230 pounds, and longtime sedentary, I'm one of the larger, older, most out of shape gals on this board. I'm also very new to MFP so I don't have a lot of personal data to share. But so far, I've had a good experience.
Is the weight falling off? No. But I am losing and I'm never hungry.
I did not have a severely restricted calorie diet for an extended time before coming to MFP, so I do not believe I experienced the same weight gain during reset that so many others see those first three or four weeks. Because my body quickly leveled, I cut my reset short. (Note: I'm unsure of exactly how much my weight fluctuated those first couple of weeks because I bought new scale when I started reset.) However, from what I've read, most people need to reach TDEE, then continue eating at that level the full 8-12 weeks until their body levels out.
I started my weight loss journey the last week of September. Here is a quick rundown.
PRE-EM2WL
Week 1, Total Loss, 4 pounds (probably includes 3 pounds of water)
Weeks 2-5 Total Loss, 8 pounds (ave. 1 pound a week)
Weeks 6-8, Total Loss,10 pounds (ave.just under 1 lb. a week)
Weeks 9-12, Total Loss, Still 10 pounds (no weight loss)
FOUND EM2WL and decided to give it a try
Weeks 13-14,Total Loss, 10.8 pounds (this with a new scale so I don't know actual gain/loss compared to previous weeks. I am using this weight as my EM2WL baseline.)
Weeks 15-18, Total Loss, 12 pounds (still eating at TDEE and had a total weight difference--a loss--of 1.2 pounds. Because of the fluctuations in water weight and such, I feel that I did a good job of "maintaining" during these three weeks, so I cut my reset short.)
Week 19, Total Loss, 15.2 (FIRST WEEK OF CUT, down 3.2 pounds)
Week 20, Total Loss, 15 (up .2 pounds; no freaking out 'cause I know that my weight fluctuates greatly)
Week 21, Total Loss, 17 (down 2 pounds; again reminding myself of the weight fluctuations so celebration will come only when I see a continued drop)
Week 22, Total Loss, 18.4 (down 1.4)
My plan (at least for now) is to eat 4 weeks at a cut and 1 week at TDEE, then cycle back and forth. In all, I've lost 7.6 pounds in the past four weeks. That is not a lot compared to most people my size, but it's a heck of a lot better than I was doing at weeks 6-12 before finding EM2WL.
Yesterday, I started eating at TDEE again. I'll be interested to see if I continue to maintain or if I gain. This whole weight thing has become sort of a math game for me. I have no idea what my future holds. I just know that I don't want to spend it hungry.
Edited to add:
Even though I was not eating at a big deficit for a long time, I too had a hard time eating at TDEE those first couple of weeks. I was going to bed feeling like a stuffed pig in an effort to get in all my calories. Of course, this partially comes from being good, and trying to get in all my calories with veggie and chicken. Once I gave myself permission to enjoy the food I was eating (Kashi chocolate chip cookie, Lindt 85% chocolate, Wendy's chili & baked potato) I found it easier to get in my calories while still meeting my macros.0 -
Thats great loss for you. I dont expect my weight to fall off, it never has in my life, I have always worked very hard, and consistent, Im worried with my disfunctional thyroid it will be different, even though Im on synthroid. Its hard for me to eat fatty high cal foods, my body doesnt like it, so I feel ill and bloated trying to eat more cals.I have gone from 166 to 174lbs in 2 weeks ... will my thyroid inhibit a reset
I can promise you that you've not gained 8 pounds of fat in 2 weeks! If it takes a reduction of 3,500 calories to lose a pound, then it takes a surplus of 3,500 calories to gain a pound. No way you ate 28,000 calories more than your body needs the last two weeks. It is very likely water weight, which will start coming off after your body levels out.
At 53, 230 pounds, and longtime sedentary, I'm one of the larger, older, most out of shape gals on this board. I'm also very new to MFP so I don't have a lot of personal data to share. But so far, I've had a good experience.
Is the weight falling off? No. But I am losing and I'm never hungry.
I did not have a severely restricted calorie diet for an extended time before coming to MFP, so I do not believe I experienced the same weight gain during reset that so many others see those first three or four weeks. Because my body quickly leveled, I cut my reset short. (Note: I'm unsure of exactly how much my weight fluctuated those first couple of weeks because I bought new scale when I started reset.) However, from what I've read, most people need to reach TDEE, then continue eating at that level the full 8-12 weeks until their body levels out.
I started my weight loss journey the last week of September. Here is a quick rundown.
PRE-EM2WL
Week 1, Total Loss, 4 pounds (probably includes 3 pounds of water)
Weeks 2-5 Total Loss, 8 pounds (ave. 1 pound a week)
Weeks 6-8, Total Loss,10 pounds (ave.just under 1 lb. a week)
Weeks 9-12, Total Loss, Still 10 pounds (no weight loss)
FOUND EM2WL and decided to give it a try
Weeks 13-14,Total Loss, 10.8 pounds (this with a new scale so I don't know actual gain/loss compared to previous weeks. I am using this weight as my EM2WL baseline.)
Weeks 15-18, Total Loss, 12 pounds (still eating at TDEE and had a total weight difference--a loss--of 1.2 pounds. Because of the fluctuations in water weight and such, I feel that I did a good job of "maintaining" during these three weeks, so I cut my reset short.)
Week 19, Total Loss, 15.2 (FIRST WEEK OF CUT, down 3.2 pounds)
Week 20, Total Loss, 15 (up .2 pounds; no freaking out 'cause I know that my weight fluctuates greatly)
Week 21, Total Loss, 17 (down 2 pounds; again reminding myself of the weight fluctuations so celebration will come only when I see a continued drop)
Week 22, Total Loss, 18.4 (down 1.4)
My plan (at least for now) is to eat 4 weeks at a cut and 1 week at TDEE, then cycle back and forth. In all, I've lost 7.6 pounds in the past four weeks. That is not a lot compared to most people my size, but it's a heck of a lot better than I was doing at weeks 6-12 before finding EM2WL.
Yesterday, I started eating at TDEE again. I'll be interested to see if I continue to maintain or if I gain. This whole weight thing has become sort of a math game for me. I have no idea what my future holds. I just know that I don't want to spend it hungry.
Edited to add:
Even though I was not eating at a big deficit for a long time, I too had a hard time eating at TDEE those first couple of weeks. I was going to bed feeling like a stuffed pig in an effort to get in all my calories. Of course, this partially comes from being good, and trying to get in all my calories with veggie and chicken. Once I gave myself permission to enjoy the food I was eating (Kashi chocolate chip cookie, Lindt 85% chocolate, Wendy's chili & baked potato) I found it easier to get in my calories while still meeting my macros.
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Well, you are trying to get up to a TDEE slowly (that's just fine and good) that is higher because of all your activity.
Solution, don't have so much activity. TDEE won't be so high, won't have to go so high.
Additional plus, won't be additional stress, allows body to see the amount of food is good for level of activity.
I'd just lose whatever cardio isn't really needed for pure enjoyment of something you like.
Keep whatever exercise is really strength training focused.
Change TDEE accordingly.
For problem of eating higher density calorie foods, which usually means fat, what if you eat it with higher fiber foods?0 -
Thats great loss for you. I dont expect my weight to fall off, it never has in my life, I have always worked very hard, and consistent, Im worried with my disfunctional thyroid it will be different, even though Im on synthroid. Its hard for me to eat fatty high cal foods, my body doesnt like it, so I feel ill and bloated trying to eat more cals.
Ack! I left out the important part of my reply.
I also have thyroid issues. I had half my thyroid removed (cancer scare) about 15 years ago. I, too, am on synthroid. I'm also post menopause, but have felt no need for hormone replacement medication.0 -
If it helps to increase calories with out bulking your meals out you could try using Olive oil in your cooking of for your salads instead of low fat. The same with cheese. Walnuts, almonds ans maybe even dried apricots (ready to eat) are handy to have in for a small snack. Cracker type biscuits with a cream cheese or peanut butter. All of these for me are a calorie filler without you actually having to be hungry.
Like you I think I was probably on a constant low calorie diet with out even thinking about it which meant when I did eat (over eat) as my metabolism was so low I put weight on easily. I am still finding out my ideal TDEG but I now know that I am at least doing this the right way. My aim is to find the highest calorie intake I can have to lose weight and it will be worth the time spent in finding it.
Hope you can pluck up the courage to do this.0 -
Thank you everyone for your input, I have been reading the scooby site and EM2WL site also, I love to walk for cardio, so I guess for now I will walk less, and up wt, training, I will say I do feel way more energy with more cals and eating about 350 cals per meal xs 6 meals per day, my clothes fit the same, but I do feel stronger, no scale for me!! If further questios pop up, I will repost, for me patience is the key.....0
