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Unable to break plateau
Replies
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So change my goal number to 15000
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So change my goal number to 1500
Yes, and do not increase your intake on exercise days. You should eat at a relatively flat intake of 1500.0 -
Ok work to eat 1500, keep my normal workout?
My rush fit comes today and hope to start this week.0 -
Eat more! You want to eat 1200 net at least every day. You're not. I'd eat 1700 a day, at least. Your metabolism has probably slowed down a lot by eating 1000 net some days, so you might have to reset it altogether by eating at maintenance for a few weeks before you can lose again.
And you'll get faster replies in other forums I think.. and they'll tell you what I told you. I'm a bit surprised by the answers you got here, frankly.0 -
Eat more! You want to eat 1200 net at least every day. You're not. I'd eat 1700 a day, at least. Your metabolism has probably slowed down a lot by eating 1000 net some days, so you might have to reset it altogether by eating at maintenance for a few weeks before you can lose again.
And you'll get faster replies in other forums I think.. and they'll tell you what I told you. I'm a bit surprised by the answers you got here, frankly.
First of all, if you took the time to read the replies carefully you'll note that Sara already explained that we may be incrementally increasing this persons intake for potential upregulation, possibly even a diet break.
However, we need to gather more information because unlike other groups where faster answers may occur, we actually like to apply context instead of blanket recommendations such as the one in your reply which somehow indicates that there's a magical number of calories someone needs to eat.
Secondarily, we already apologized for the delay in this post. I bought a new house and my contributions to this group were very limited over the past two weeks. This post was basically missed/lost and it's unfortunate and we apologized to the OP. We have over 2000 members in this group and if you'll note in the following link, Sara and I prefer to limit intake questions to ourselves. In other words, people come here to get our feedback, not yours.
http://www.myfitnesspal.com/topics/show/861596-please-read
We occasionally miss posts. We experience delays especially in plateau threads because Sara and I have lengthy discussions on all of them to ensure that we are on the same page with recommendations.
If you think you've got better advice to provide, start your own damn group.0 -
Well Saturday I was 149 and today 148.4. Only slight change, but that makes me happy.
Sunday calories in 1522, burned 599
Monday calories in 1717, burned 679
Tuesday calories in 1459, burned 403
Today I will be doing a spin class, which I usually burn 600-700. So I'm going to try to eat more than 1500. Even if its just a 2nd scoop of protein in my post workout drink.
I'm feeling confident this week. Fingers crossed.0 -
I've been reading this thread and just want to offer my encouragement to you. I just *know* that the three of you will figure out what works!0
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Eat more! You want to eat 1200 net at least every day. You're not. I'd eat 1700 a day, at least. Your metabolism has probably slowed down a lot by eating 1000 net some days, so you might have to reset it altogether by eating at maintenance for a few weeks before you can lose again.
And you'll get faster replies in other forums I think.. and they'll tell you what I told you. I'm a bit surprised by the answers you got here, frankly.
http://www.youtube.com/watch?v=5hfYJsQAhl0 0 -
Eat more! You want to eat 1200 net at least every day. You're not. I'd eat 1700 a day, at least. Your metabolism has probably slowed down a lot by eating 1000 net some days, so you might have to reset it altogether by eating at maintenance for a few weeks before you can lose again.
And you'll get faster replies in other forums I think.. and they'll tell you what I told you. I'm a bit surprised by the answers you got here, frankly.http://www.youtube.com/watch?v=5hfYJsQAhl0
Heh! :happy:0 -
Well Saturday I was 149 and today 148.4. Only slight change, but that makes me happy.
Sunday calories in 1522, burned 599
Monday calories in 1717, burned 679
Tuesday calories in 1459, burned 403
Today I will be doing a spin class, which I usually burn 600-700. So I'm going to try to eat more than 1500. Even if its just a 2nd scoop of protein in my post workout drink.
I'm feeling confident this week. Fingers crossed.
I hope your weigh in goes well tomorrow. Keep up updated so we can make tweaks as needed.0 -
Well I feel like I gave 100% this week
Sunday- cal 1523, burned 599 ( walking and 4 mile bike ride)
Monday - cal 1717, burned 679 ( kickboxing)
Tuesday- cal 1469, burned 403 ( 50 min weight lifting, 16 min running)
Wednesday - cal 1638, burned 654 ( spin )
Thursday- cal 1346, burned 117 (playing soccer )
Friday - cal-1367, rest day
Saturday- cal 2048, cal burn 1433 ( 2 hr Zumba, 1.5 mile run, small walk)
Which averages at 1,586 per day. Burned 3,885 this week
So on Wednesday I was at 148.4. Took a peak on Friday was. 147.6. But today 148.6. I'm due for time of month any day, could have some water weight.0 -
Thanks for the update and well done on the calories. Looks like your weight may be trended down, especially with a higher eating and activity day yesterday (more food weight and possibly more glycogen/water weight in muscles) and your cycle.
I would suggest you keep being consistent and lets see what your weight does next week after you do not have the possible extra water weight due to your cycle (which makes it a b!tch to track what is going on....the joys of trying to work out this weight loss gig when female!). The information you are providing however is very useful.
How are you doing with your energy levels and motivation?0 -
I'm feeling great. Keeping my head up.0
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I'm feeling great. Keeping my head up.
Excellent.
Hopefully we will be able to see a trend next week (and double hopefully it will be one that is going down). I know how frustrating this must be, but keep hanging in there.0 -
Really hard to not want to give up0
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Yeah ready to throw in the towel0
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Yeah ready to throw in the towel
We'll get back to you ASAP on this. I'm going to assume no changes in the past week based on the above?0 -
Yeah ready to throw in the towel
We'll get back to you ASAP on this. I'm going to assume no changes in the past week based on the above?
Change, increase in weight. ????0 -
Sunday- calories 1542, burn 602 ( 5k)
Monday- calories 1413, burn 212 ( started rush fit)
Tuesday- calories 1498, burn 395 ( running)
Wednesday- calories 1461, burn 612 ( running and rush fit)
Thursday- calories 1549, burn 133 ( walk)
Friday- calories 1463, burn 268 ( running)
Saturday -1637, burn 676 ( 10 mile bike ride in evening)
Averaged 1509 cal
Scale on Thursday was 148.6, today 151.6
It's depressing to constantly be on the increase. I've done nothing but gain since February.
Joy!!!!!0 -
Hi!
I understand your fustration as the moment. SideSteel and I have chatted quite a bit about this, going over all the possible aternative courses of action. We want see if you respond well to a refeed as your calories are low and you are quite lean. Refeeds are a very indivudual thing and some people respond well to them. It will mean you eating quite a lot on one day. We would then monitor your weight on a daily basis for the following week and would assess from there.
So what we would like you to do is to pick a day that works best for you and eat to 2,300 calories that day. I know it is a lot but a refeed should be pretty high and also incorporate a lot of carbs. Your macros for that day would be:
Protein: 145g
Fats: 50g
Carbs: 320g
Try to get as close to these as possible. Popcorn and pretzels will be your friend!
I do want to ask however where you are getting the 24% body fat from - if your avi is recent, you may well be lower, which is one of the reasons we think a refeed may well help.
I realize that this may be a little intimidating for you and that it will involve a bit of a leap of faith, but we really want to try this as the other alterntives would be to cut calories further, which is not ideal, or to walk your calories up slowly and then to cut from that which will be a pretty long term thing. We may have to go that route, but want to see if this helps first.
Please feel free to reach out with any concerns or questions and also please update us, either via PM or on this thread with your weigh daily after the refeed if you can.0 -
So on this day of 2300 calories, do I exercise???
Also is it just one day? Would I eat my reg calories the other days?0 -
I used the online calculators for body fat percentage. Every site is different, 24% was the average. My picture is right before my scale started climbing.
I get depressed about this constant increase on the scale. My husband disagrees with scale and thinks I look smaller lately. Lol.0 -
Gosh I'm already thinking what the heck could I eat to reach those calories and macros.
Tough 0 -
So on this day of 2300 calories, do I exercise???
Also is it just one day? Would I eat my reg calories the other days?
This is a single day, you can exercise and if you don't exercise early in the AM you will probably have an amazing training session.
This is something that is largely theoretical with strong anecdotal support. The WORST that happens from this is you spent one day eating in a mild surplus.
You should expect fluid weight gain the following day and you may want to stay off the scale the next day. You would then resume your current intake the following days and we would monitor what, if anything, results from this.
The reason we're leaning on this is that it's sort of the "inexpensive" option in that you only need to invest a few days to see what the results are.
The alternatives are to either reduce calories (not appealing as you are already quite low on intake) or consider attempting to ramp your calories upwards very slowly over time and then eventually reintroduce a deficit.
The option of attempting a CHO refeed is much faster to observe so we'd like to start there.0 -
Well I'm willing to try it.
I'm sure my metabolism has slowed down. I've been eating low calorie for 17-18 months. Praying this helps.
So any suggested foods to kick up the carbs and fat for the refeed day?0 -
Some suggestions:
Bread
Ice-cream (of course)
Popcorn
Pretzels
Jam (jelly)
Crackers
Milk
Pasta
Potatoes
Fruit
Rice
Sweet potatoes
You probably want to stick with dense foods - adding carbs by way of lots of veggies is probably not a good idea (tried it myself....wish I had not)0 -
Ok I'm going to make Wednesday my refeed day0
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You should also pay attention and pre-log as much as you can. The difficulty may potentially be keeping fats low while raising carbs that high.0
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You should also pay attention and pre-log as much as you can. The difficulty may potentially be keeping fats low while raising carbs that high.
Thanks
I usually try to per log everyday to plan my day right. Will come in handy for this.0 -
Here we go, refeed day. Mapped my food out. I'm at 2283. 47 g fat , 333 g carbs, 147g protein.
Weighted in this am at 151. ( truly makes me want to cry). I was so happy at 1400
This discussion has been closed.