Switch to TDEE now or do I have to do Metabolism restart?

johnguitarman

Hi Everyone.

I started my workout plan about 7 weeks ago following MFP and sticking to the 1900 calories it recommended. My starting weight was 275. I am now about 259 and my ultimate goal is around 200. I have lost weight every week usually about 1 to 2 pounds with a total of 17 pounds lost. I started eating back my calories in week 6.

I decided I want to switch over from MFP 1900 calories a day to using my TDEE. I just ordered the BodyMedia FIT and I will be using that to determine my TDEE and go by its recommendations for my daily calorie intake.

I havent lost hardly any weight the last two weeks. I almost seem to be in a stall but I'm not 100% sure. Is it possible that I may already have plateaud with just 7 weeks in? I'm not sure if its a plateau or normal to not lose for a couple weeks in a row.

My main question is, can I go from my 1900 calories a day and jump right in to using my TDEE deficit from the BodyMedia FIT or do I need to do a 8 week metabolism restart before I can switch to using my TDEE? Are Metabolism restarts only for those whose weight has stalled and have been at a bigger deficit for a period longer than 7 weeks? Since I haven't lost in two weeks is it possible I damaged my Metabolism by eating under my BMR or could it just be normal I haven't lost in 2 weeks? I worry because for the first 5 weeks I didnt eat back my calories burned from exercise. If I can jump right in to using my TDEE and keep on going that would be great.

Thanks!

shutupandlift13

Metabolic damage won't occur over such a brief period as a couple weeks. With having more to lose, you are able to lose at a more aggressive rate (1-2lbs/week) without effecting your metabolism too much. People who have issues with metabolic damage are those that have been eating low cal diets for extended periods of time, months, sometimes years.

I would think that you can just jump right in to using the TDEE method with your BMF when it arrives. A 20% deficit is pretty typical when using TDEE for setting up calorie goals. An important thing to remember is that weightloss isn't linear. Just because there is a consistent deficit each week, you may notice a "woosh" as some people like to call it where your body will stay at the same weight for a week or two and then you'll see the scale drop suddenly to reflect the calorie deficit. Usually people shouldn't get worried about a "stall out" or a plateau until they haven't seen any changes, scale and measurements, for about 4 weeks and only if they have been consistent with their diet and activity level.

prattiger65

I think you are new enough to this to just jump right in. I also agree that you haven't really upset your metabolism. Btw, what do you play? I am a Les Paul kinda guy.

johnguitarman

Thanks so much! I'm relieved that it sounds like I havent damaged my metabolism and can jump right in to using my TDEE. I am starting to get in the best shape I've been in probably 10 years and I am loving it! I am more dedicated now than ever and I plan to keep on going. Once I get to my goal weight I plan on trying to add muscle mass. I have lifted weights on and off since I was a teenager and I look forward to getting into that with the same passion and dedication I had when I was younger. I have recently starting lifiting in addition to my cardio in hopes of maintaing my muscle while I am cutting.

prattiger65 - I've been playing Carvin guitars for about 15 years now. I really love them and they are quality instruments. I'd love to have a real Les Paul someday though, fantastic guitars.

startheory

Thanks for asking this.. I wondered the same thing a week ago after jumping from eating too low into TDEE minus 20 %
Good luck to us!

cjeanthiele

Question: am I missing something or did the " stall start about the same time you started eating back your calories? If so, you might try eating back half and see what happens...no idea on the TDEE

Helloitsdan

Question: am I missing something or did the " stall start about the same time you started eating back your calories? If so, you might try eating back half and see what happens...no idea on the TDEE

This.

And keep eating the same way till you adjust and dont lose anything for several weeks.

Lifting weights right?

Mock_Turtle

metabolic damage happens from dieting for a long time (ie 6 months) and especially to those that are already lean and are going super low on calories

just consider the last 2 weeks variance

johnguitarman

Thanks,

Yes, it does seem that my weight loss stalled once I started eating back my cals. I'm still in a stall as of this morning and its pretty discouraging. I was eating a strict 1900 cals before and exercise burned between 300-500 about 4-5 times a week. So I was probably netting about 1400-1600 cals a day. I was doing just cardio at first but started adding a couple days of weight training also around week 4.

I take care of my 70 year old dad full time and he is quadraplegic so It takes alot of energy on top of my working out and whatever else I do for the day. I am wondering if I am burning more calories a day than I am allotting myself and maybe thats why I hit a wall? Thats one of the reasons I decided to try switching over to using the TDEE method when my BodyMedia fit arrives. I do worry though if I am no longer losing at 1900 cals hows it going to be when I am eating at my TDEE which based on online calculators will probably be around 2200-2400 cals a day?

One side note - I did notice my sodium intake has been too high the last couple weeks also. Maybe thats having an effect on retaining water?

Helloitsdan

Thanks,

Yes, it does seem that my weight loss stalled once I started eating back my cals. I'm still in a stall as of this morning and its pretty discouraging. I was eating a strict 1900 cals before and exercise burned between 300-500 about 4-5 times a week. So I was probably netting about 1400-1600 cals a day. I was doing just cardio at first but started adding a couple days of weight training also around week 4.

I take care of my 70 year old dad full time and he is quadraplegic so It takes alot of energy on top of my working out and whatever else I do for the day. I am wondering if I am burning more calories a day than I am allotting myself and maybe thats why I hit a wall? Thats one of the reasons I decided to try switching over to using the TDEE method when my BodyMedia fit arrives. I do worry though if I am no longer losing at 1900 cals hows it going to be when I am eating at my TDEE which based on online calculators will probably be around 2200-2400 cals a day?

One side note - I did notice my sodium intake has been too high the last couple weeks also. Maybe thats having an effect on retaining water?

From day to day yes, sodium will effect water retention.
Balance all your minerals.