Do I need a metabolic reset?
JasonKoverman
Posts: 33 Member
Hello all. I am new to the EMTWL group and need some help. I need help figuring out if I need a metabolic reset or not. I have lost over 100 pounds in the past 9 months on a low calorie/carb diet (approximately 1500 - 1900 calories per day). My BMR is calculated at about 2100 calories and my TDEE is about 2900 calories (using calculators on fat2fitradio.com). I lift weights 3x per week, along with plyometrics or elliptical/stationary bike also 3x per week. I am 6'-2" and 210 pounds currently with approximately a 21.3% body fat percentage. I have stalled for about a month now and haven't really lost weight or (more importantly) inches. After doing some research, I found that I may be doing myself a disservice by eating below my BMR, so I decided to increase my calories to about 2400 per day. Will this be ok, or do I need to do a full blown reset and eat at my TDEE for a while? I am afraid to jump right into a reset, as I don't want to undo any of the good work I have done so far, but something has to change. Any help you all can give would be much appreciated. Thanks.
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Hi
Congrats on your amazing weight loss thus far!
Yes, I think you should do a full blown reset since you've been eating well below your BMR for quite a while. Eat good clean food and be prepared to rebound a little but remember there's no way you can sustain basic healthy life functions on what you're eating now!
Good luck and enjoy the extra food. 0 -
Thanks for the quick response. I will start the reset then. One more question though. Do I need to eat all 2900 calories each day, or can I eat at a bit of a deficit most days and then have a surplus on one day of the week, therefore meeting my weekly TDEE? This would be great since I already eat clean 90% of the time (started the Primal Blueprint 9 months ago), and I sometimes like to eat socially on the weekends (cheat meals).0
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I would hit TDEE every day - it's better for your body to have consistency to learn that it can rely on you eating enough - although if you go a bit over 1 day it's ok don't try to balance it the following day just take the hit.
Good luck on your reset - I did it for 12 weeks and it will be tough but it will also turn your life around and your relationship with food will be much healthier.0 -
ok thanks alot. I may still have to splurge a bit this month with christmas right around the corner, but I will try to hit the TDEE every day. 2900 calories seems like alot of calories after being sub 2000 for so long, it just doesn't seem right. But I have to trust that this is whats best. So glad there is a group of supporters to help people through this. Nobody tells you how to lose weight when you first start, and you just do what make sense (exercise and cut calories). I had no idea I was doing things wrong because what I was doing was working for a long time.
I have one more question if you all don't mind. I have been experimenting with Intermittent fasting a little (usually a 20-24 hour fast on Sundays, sometimes following a cheat/spike day). I feel great after doing this. I assume that since I need to create consistency in my calorie intake that I should not do these fast days during my reset. Does that sound right?0 -
I wouldn't fast, you need to make your body realise that you're not going to starve it so that it's happy to let go of the weight.
Good luck0 -
Great work on your big loss! I started my metabolism reset 5 days ago. The first thing I did when I found this group was go to the eatmore2weighless.com website. Download the ebook- there is ALL the info you will need to get you going. I will be honest, the past 5 days have been a mix of fear, panic, freedom, giddiness, anxiety, and it has come full circle to HOPE! The first day I was loving the freedom, by the end of day 2 my body was like what are you doing to me???? I have basically been starving my body for the past couple years to lose weight and now that I am finally feeding it what it should be maintaining at, it is freaking out a little-- bloating, anxiety, tummy troubles.... but I KNEW this would happen and I expected it and have accepted it. I know that my body will learn that this is what it needs and it will even out. Then after 2-3 months, I will start 10% cut and I will lose the rest of weight I need to lose FOR GOOD. No more yo-yo'ing and losing and gaining the same 5 lbs. SO, what I would say to you is: start eating at TDEE and as much as your body and your brain WILL fight you at first, follow the rules that the girls have lovingly set up for you and this will work! And eating way under what your body needs to FUNCTION at will be a distant memory. Good luck!0
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Thanks for all your help! I will definitely stick to this and try to see the end goal.0
