Working off the last 10-15lbs- PLATEAUED :(

crystalfisher89
crystalfisher89 Posts: 196 Member
in Health and Weight Loss
I've been reading quite a bit and just want to make sure I am reading everything correctly. I am at 140-139 (depending on the day) and trying to lower my overall body fat from 25% to hopefully 20-21% with that I expect to lose about 10 more lbs to do that. With that I've been reading that I quite possibly have not been eating NEARLY as many calories as I should. My TDEE is 2500 (i work out 5-6 days a week and usually a minimum 700 cal burn at the gym) and that I should multiply that by 20% to lose a pound a week setting me at eating 2000 calories a day- also that I should not be eating back my workout calories. This makes me a little apprehensive as I've spent so much time eating so few calories that I worry I might gain weight it I suddenly begin eating so much more. Anyone else had to tweak their diet to lose that last 10-15 lbs? Any insight and help is MUCH appreciated as I don't want to foil all my hard work and weight loss. Before I joined MFP I'd only lost 5 lbs and now I am down another 23, just trying to get it all worked off.

How long will it take before I start seeing results as well? A couple of weeks presumably? Any important tweaks I should make to my eating habits?

Replies

  • carlysuzanne85
    carlysuzanne85 Posts: 204 Member
    Bump. I'm in a similar boat would love to hear what others say on this topic.
  • mullymullzo
    mullymullzo Posts: 9
    Do you know your macronutrient ratios? This is a key aspect to fat loss, most importantly consuming enough protein aprox 0.8 grams per lbs of body weight for women. As for fat loss, after weights strategic cardio should be implemented since you have depleted your gylocen stores in the muscles (promotes fat loss). Other than that i suggest refeed days once every week, which go hand in hand with tracking your macronutrient ratios (protein, fats, carbs) each of which are utilized differently in the body. Anyways, the refeed days will increase leptin (hormone used in the regulation and expenditure of energy and metabolism) which will help shred the fat away. Refeeds consist of keeping your protein and fat intake the same, and increasing your carbohydrate intake by a minute amount, say 20/30 grams for example.
    And always stay super hydrated, as your cells rely on water for every function including metabolism.
  • AuntieKT
    AuntieKT Posts: 235 Member
    Bump to find later ;)
  • skydiveD30571
    skydiveD30571 Posts: 281 Member
    Its common to see a small weight hike when increasing calories especially when you've been too low. Its important to remember this is basically all water weight and glycogen stores and is NOT fat, and will disappear as soon as it came. Dont let it worry you. Otherwise, there are literally hundreds of posts here of people who were on a plateau, upped their intake to tdee - 20, and were very happy with the results!

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