Need serious advice from someone who has been there

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Replies

  • Alta2000
    Alta2000 Posts: 655 Member
    Not sure if someone mentioned it yet, but you should try eating at least at your BMR. I used the scooby calculator to calculate my TDEE (total daily energy expenditure) which is 1900 calories and I eat 20% below that which is 1500 calories. I've been doing it for 2 weeks and lost almost 4 lbs. I'm set at sedentary though...if you exercise a lot, you get more cals...I think I was set at 1750 or 1800 when I was able to exercise lightly 3-4 times a week. Otherwise, it sounds like you are doing everything right! It just takes time and our bodies are fickle beings. I would definitely invest in a fabric tape measure and take measurements. I lost 4 lbs in February but almost 7 inches from all over including 2.25 off my stomach. I try not to check the scale too often...just to keep me honest if I'm not sure I've been eating the best and am only weighing in once a month now. It definitely takes off the stress and brings less binges out of disappointment.
    I'm a bit intrigued by this Scooby calculator. I checked it out. Why do you suggest -20% vs. the gain muscle, lose fat option? Also, if I calculate my exercise into this calculator would I no longer be eating back my extra exercise calories that I gain with MFP? On the other side, if I do not calculate my exercise into this & say I sit at a desk all day, can I then eat back my exercise calories?

    I am doing the same thing. I have selected desk job from scoobie, and also you can check with more details the TDEE activities here http://iifym.com/tdee-calculator/, then I have set up my calories at mfp above my BMR, but at TDEE sedentary-20%. I eat back my exercise calories but try to eat them at 60% and double check the calories burnt listed at mfp, with the stairmaster at the gym (it was suggested that you put for weight 10lbs less than your current weight in the equipment so you can get a more accurate reading). I would put the fat/muscle option if you were near your goal weight.
  • OliveBruises
    OliveBruises Posts: 68 Member
    I've lost 65 lbs so far and have finally realized that one very important aspect is to limit the carb intake. If you are eating something you know has quite a few carbs, make your portion of that smaller and eat more of whatever is on your plate that is better for you....such as greens. Also, depends on how you are preparing your foods....i see you are using good fats but they have to be in moderation as well. Maybe changing up your exercises would help as well. Your body may be getting used to them. There has been a lot of good advice in the other posts too. I learned some from them too. lol Good Luck! and be proud of how much you have lost!!!

    Thank you!!
  • Spadowski
    Spadowski Posts: 38
    Smoothies will be recognized by the brain and digested just like any other food you put in your mouth. One thing I like to do is throw in a half block of soft tofu to bulk mine up and get more protein.

    I think you're just plateauing which is totally NORMAL. In college one of my gal pals was an aerobics instructor, and after 3+ weeks of not seeing results from her classes I told her how frustrated I was. She informed me that the body takes about a month to switch to the next gear. She was right. A few weeks later I was dropping pounds. I guess my body is a fat hoarder. I just got out of a month-long plateau where I couldn't get under 140, but I kept doing what I was doing and now I'm finally 138.2. Just be patient. It might help to keep in mind that it took time to gain your weight, so it will take time to shed it. But your diet looks fantastic and I have to tell you, WELL DONE!

    Oh, and how cool that you're a derby girl! Derby rocks!
  • alittlemopo
    alittlemopo Posts: 91 Member
    If you only have 19 more lbs to lose you should only be losing about 1/2 lb per week so I think you are right on target.
  • Alta2000
    Alta2000 Posts: 655 Member
    Olive, looking at the last 10 days, at least half of the days you have been considerably undereating. You need to increase your daily intake and never fall net calories below your BMR.
  • OliveBruises
    OliveBruises Posts: 68 Member
    Not sure if someone mentioned it yet, but you should try eating at least at your BMR. I used the scooby calculator to calculate my TDEE (total daily energy expenditure) which is 1900 calories and I eat 20% below that which is 1500 calories. I've been doing it for 2 weeks and lost almost 4 lbs. I'm set at sedentary though...if you exercise a lot, you get more cals...I think I was set at 1750 or 1800 when I was able to exercise lightly 3-4 times a week. Otherwise, it sounds like you are doing everything right! It just takes time and our bodies are fickle beings. I would definitely invest in a fabric tape measure and take measurements. I lost 4 lbs in February but almost 7 inches from all over including 2.25 off my stomach. I try not to check the scale too often...just to keep me honest if I'm not sure I've been eating the best and am only weighing in once a month now. It definitely takes off the stress and brings less binges out of disappointment.
    I'm a bit intrigued by this Scooby calculator. I checked it out. Why do you suggest -20% vs. the gain muscle, lose fat option? Also, if I calculate my exercise into this calculator would I no longer be eating back my extra exercise calories that I gain with MFP? On the other side, if I do not calculate my exercise into this & say I sit at a desk all day, can I then eat back my exercise calories?

    I am doing the same thing. I have selected desk job from scoobie, and also you can check with more details the TDEE activities here http://iifym.com/tdee-calculator/, then I have set up my calories at mfp above my BMR, but at TDEE sedentary-20%. I eat back my exercise calories but try to eat them at 60% and double check the calories burnt listed at mfp, with the stairmaster at the gym (it was suggested that you put for weight 10lbs less than your current weight in the equipment so you can get a more accurate reading). I would put the fat/muscle option if you were near your goal weight.
    Thank you for the info!
  • OliveBruises
    OliveBruises Posts: 68 Member
    Smoothies will be recognized by the brain and digested just like any other food you put in your mouth. One thing I like to do is throw in a half block of soft tofu to bulk mine up and get more protein.

    I think you're just plateauing which is totally NORMAL. In college one of my gal pals was an aerobics instructor, and after 3+ weeks of not seeing results from her classes I told her how frustrated I was. She informed me that the body takes about a month to switch to the next gear. She was right. A few weeks later I was dropping pounds. I guess my body is a fat hoarder. I just got out of a month-long plateau where I couldn't get under 140, but I kept doing what I was doing and now I'm finally 138.2. Just be patient. It might help to keep in mind that it took time to gain your weight, so it will take time to shed it. But your diet looks fantastic and I have to tell you, WELL DONE!

    Oh, and how cool that you're a derby girl! Derby rocks!

    Thanks. For all of this. I think I needed to hear it. Congrats to you on beating your plateau too!
  • Guitar1969
    Guitar1969 Posts: 33 Member
    I am in a quite a bit different situation as you because I have more to lose and you are getting near your goal, but I have learned alot about metabolism and such. I am losing about 2 pounds a week and eating like crazy, and exercising 6 days a week (P90). Doing the SBD Diet and one thing is I don't worry about calories, but try to concentrate on good Carbs (Veggies, beans, etc instead of fast metabolising carbs ) - Not all carbs are created equal (look up Glycemic index). The feeling on SBD is if you are eating good carbs and a lot of protein and good fats, your body tells you when you are full and you will be on the lower end so no need to count calories. Another thing is it keeps your body in fat burning mode because the limited carb you have are slow metabolising

    But one thing I think you should look at is more calories, and cutting down on carb intake - 40% is way too high. That number is good if you are bodybuilding and trying to build just muscle, but is not going to help you lose body fat at a good pace.

    But what do I know ? You are in much better shape than me - You may be adding a lot of muscle right now which would explain the slow weight loss.
  • OOjinxxOO
    OOjinxxOO Posts: 4
    First off, Congrats for losing 13 lb :happy:

    And Secondly, you most likely hit a plateau in weight loss. Don't worry though, it happens to everyone at one point. All you can do is push yourself a little more with exercising and change your eating habits slightly, and what I mean by that is maybe adding a glass tea or maybe a glass of milk or something along those lines.

    Also, make sure you are sleeping enough. Not enough sleep can slow the metabolism down and make weight loss harder.

    Good Luck!:happy: :happy:
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Make sure not to net too low. Also, losing three pounds in a month is really good. If you're still losing, stick with it.
  • pienthesky32
    pienthesky32 Posts: 142 Member
    I think the only thing to change is your perspective, and find your patience. If you are eating foods you are happy with eating for the rest of your life, enjoy the ride. You are doing terrific, but as you build muscle, you may need to eat a bit more. I wouldn't suggest less.
  • ladyfyre13
    ladyfyre13 Posts: 37
    I hate to reply because I am no expert. I started the Plan by Lyn-genet Recitas and it teaches us what foods are right for us as individuals. It might be worth taking a look at. It teaches us to listen to our bodies reactions to food. So far it has been a Godsend. Nothing else has worked for me, including weight watchers. "It's not about calories, it's about chemistry" and I totally believe that.

    Stacie
  • Lovlilyn
    Lovlilyn Posts: 79 Member
    I just wanted to say that 13lbs in less than 8 weeks is great. That's more than 1lb a week, and it's a very healthy weight loss rate. I would be thrilled to have that rate.

    That said, I totally understand about the up/down scale thing and have it get to your head. I've been in that place for 11 weeks, so talk to me in another two months :-)

    I think you should keep doing EXACTLY what you have been doing - especially if you like it and it works for your lifestyle. Give it another week or two to have the weight "shake loose". When I was on WW, we called it the "Whoosh Fairy" - as in "the Whoose Fairy visited and I lost 4 (5, 6) lbs in one week.
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    You don't need tricks, a dietary revamp, or to stop eating at a certain time of day. It's normal to lose a lot at first then slow down.

    You are active- please don't listen to the people telling you to eat fewer calories. Derby is pretty intense- you don't want to lose muscle or energy. I don't think you are eating enough- your diary has large deficits on a lot of days. Eating too little will stall you out for sure, and won't create the lean an capable body that you are going for.

    Search on the threads for TDEE-20% and "In place of a road map."

    Rock on! :drinker:

    Thanks, I actually retired derby the end of last season so I haven't been practicing like that in quite a few months. I guess I need to update my profile, huh? 4 years of derby actually made me gain weight if anything! Lol
    I appreciate your feedback though & will keep it in mind. I try to eat all my calories just some days it doesn't work out like that and I end up with the choice of either eating a bunch right before bed OR end the night in a deficit. So I choose to end in a deficit and try to plan better next time. Would a few days of slight deficit here & there throw my body into a plateau though? I've read a bunch about this stuff & though I could possibly be eating more, but I don't think it's to the point where I'm definitely eating too little. Do you agree? I think I just need to plan better on those days.

    Hey, once derby, always derby I would think ; ) I bet you still have some pretty good muscle mass, though!

    I agree, it's not a few days here and there that matter, but what you do most of the time... I really think that the slow-down is normal, and there is some great advice on the thread here. I had the same experience- I got serious Jan 2 this year and dropped 8 pounds in 3 weeks. Now I am losing .5 per week, just like MFP predicts at 1500 cal net per day. It was way more exciting to lose faster. It's tempting to try and eat lower, but I'm in this for the long haul so I'm being patient. I have no interest in training my body to get by on 1200 calories! I love food.

    I'd say trust the process and be patient!
  • thatcrazykat
    thatcrazykat Posts: 73 Member
    Loosing only 1-2 lbs a week may seem slow going, but remember you are in this to keep off the weight and form healthy habits in the long run. You are doing all the right things, I myself had to adjust my carbs down to 20%. Apparently my body hates breads, grains, etc. and feels like it needs to hang on to them. Maybe try less carbs and sugar? And 12-16 cups of water? Good for you, I might drown. :)
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    not sure if this will help but i used to eat totally clean, paleo 100%, and whenever i'd eat nuts i'd gain or stop losing. and i LOVE nuts, but i gave them up. i never lost very well on paleo. i gave it up and switched to weight watchers and the weight is coming off very well, but i eat maybe 1100 cals a day, sometimes a little less, but i eat a LOT (mainly in the form of salads, loads of veggies, etc) minimal fruit, some breads, etc. --if it were me, and i know there would be lots of disagreement to this, but if it were ME, i'd lower my cals a bit and ditch the nuts. :sad:

    Damn! Even but butters? Those are my usual fix! I guess it wouldn't hurt to try it out. Although I'm not necessarily eating a paleo diet... I guess slightly similar to it though. Basically cut out about 95% processed foods and am trying to eat a "clean" diet. I still eat legumes, grains and sometimes cheese (in moderation). I also try to buy organic when possible.

    I don't necessarily agree with that advice you were given above. That is the first time that I've seen someone who says they were 100% Paleo and it didn't "work". Although I do know people who found the lifestyle too "restrictive" but they all did get healthier while on it. I also think WW sucks big time, and I have lots of experience to base that opinion on. Their philosophies caused many health problems for my mom, myself and other extended family members. Until last year I was still paying $22 per month just to use the food tracker which used points but gave me zero info on macros. However, one thing I disagree with about Paleo is not tracking food for everyone. For some of us, the macro ratio is VERY important, especially at the start of our health journey.

    In my opinion, 30% fat is way way too low. Of course, I think your carbs are too high. But nevermind. You are actually doing well.

    You only have 19 pounds left to lose, and you lost three pounds in one month? That's actually very rapid weight loss. I do not understand why you are disappointed. I still have 40-50 left to lose and I lost 2 pounds last month. Not bad either. If you have a finish line for your lifestyle, then you won't have permanent success. It isn't a race.
  • OliveBruises
    OliveBruises Posts: 68 Member
    not sure if this will help but i used to eat totally clean, paleo 100%, and whenever i'd eat nuts i'd gain or stop losing. and i LOVE nuts, but i gave them up. i never lost very well on paleo. i gave it up and switched to weight watchers and the weight is coming off very well, but i eat maybe 1100 cals a day, sometimes a little less, but i eat a LOT (mainly in the form of salads, loads of veggies, etc) minimal fruit, some breads, etc. --if it were me, and i know there would be lots of disagreement to this, but if it were ME, i'd lower my cals a bit and ditch the nuts. :sad:

    Damn! Even but butters? Those are my usual fix! I guess it wouldn't hurt to try it out. Although I'm not necessarily eating a paleo diet... I guess slightly similar to it though. Basically cut out about 95% processed foods and am trying to eat a "clean" diet. I still eat legumes, grains and sometimes cheese (in moderation). I also try to buy organic when possible.

    I don't necessarily agree with that advice you were given above. That is the first time that I've seen someone who says they were 100% Paleo and it didn't "work". Although I do know people who found the lifestyle too "restrictive" but they all did get healthier while on it. I also think WW sucks big time, and I have lots of experience to base that opinion on. Their philosophies caused many health problems for my mom, myself and other extended family members. Until last year I was still paying $22 per month just to use the food tracker which used points but gave me zero info on macros. However, one thing I disagree with about Paleo is not tracking food for everyone. For some of us, the macro ratio is VERY important, especially at the start of our health journey.

    In my opinion, 30% fat is way way too low. Of course, I think your carbs are too high. But nevermind. You are actually doing well.

    You only have 19 pounds left to lose, and you lost three pounds in one month? That's actually very rapid weight loss. I do not understand why you are disappointed. I still have 40-50 left to lose and I lost 2 pounds last month. Not bad either. If you have a finish line for your lifestyle, then you won't have permanent success. It isn't a race.

    I appreciate your feedback all the way up until the last paragraph. I said I was starting to feel a bit discouraged and I wanted to make sure I was on the right track. There is nothing wrong with me double checking to make sure I'm doing things right. Especially when I don't even know if my macros are set right AND there is so much talk on the forums about eating too little and what not. I'd rather ask now than find out 2 months from now that I was doing things wrong. I thought I made it very clear that my head was in the right place & all I needed was some reassurance, NOT some accusations.

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