Should I really go by the calorie intake?

roblock81
roblock81 Posts: 26 Member
in Health and Weight Loss
Hello all,
I have dropped about 50 pounds since August and have seemed to hit a wall at the 175 mark. Been stuck here for a good month now and am trying to figure out what I need to adjust. Here are some general stats.

Height: 5' 7''
Start Weight: 225
Fat% ~ 40%
Current Weight: 175
Fat% ~ 22.6%
Age: 31

The one thing I have been doing that is probably not the best is I have been trying to stay under 1200 CAL a day and not drinking enough water since I am afraid of the affect it will have on the scale the next day.

I use a fitbit to track my daily activity and log my exercise with and according to both it and myfitnesspal.com I should be eating around 2100 CAL on my workout days and that seems a bit high to me at least.

My fitbit puts me at 3100 CALS burned for the day but I am not sure how accurate that can be? I use the elliptical and treadmill on alternating days 5 days a week and also do weight training for 30m 3 times a week.

I guess my question is: can eating to few calories a day hold me to my current weight even though I am burning more then I am consuming? I should also note that my weekends I do not workout and sometimes eat more then I should since I really like to give myself a cheat day but it seems all the progress I made during the week is destroyed on that 1 day. Note that my cheat day is probably only 2100-2500 calories since it usually just includes a glass of wine and going out to eat but I still select a sensible meal.

Does anyone recommend a Metobolic Test?

Thanks for any and all advise!!

Replies

  • Phrick
    Phrick Posts: 2,765 Member
    I guess my question is: can eating to few calories a day hold me to my current weight even though I am burning more then I am consuming?

    Eating too few calories can slow or even stall out your weight loss progress. Instead of going with MFP's "One Size [DOESN'T] Fits Most" number of 1200 calories a day for 2lb/week loss, try reading through this post - http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013 and figure your BMR and TDEE. Subtract 20% from your TDEE and this is a much more sensible, maintainable number of calories to eat. It will shock you, how high the number is, and probably scare you to think of really eating that much... but it does work. I'm 5' 7" female, 234lb eating at TDEE - 25% and I get 1800+/- calories a day and am losing - have lost 15 of my 20 lbs eating that much or more!
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Start drinking water. Your body retains fluids when it'snot getting enough of them, so your fear of the effect it will have on the scale is unfounded.
  • Phrick
    Phrick Posts: 2,765 Member
    also it seems counterintuitive I know but the more you drink, the more sodium is flushed from your body. The less sodium in your body, the less water you will retain. The less water you retain, the less there is to have an adverse effect on the scale the next day. Drink your water!
  • concordancia
    concordancia Posts: 5,320 Member
    You already said it yourself, eat more and drink enough water to stay hydrated!

    Your body is in shock from too few calories and dehydration, you probably don't feel 100%, either. Or, maybe you feel 120% - that level of stress can lead to euphoria, which in this case is just a form of denial, like taking lightheadedness for mental clarity.
  • Vaisaxena
    Vaisaxena Posts: 109 Member
    You are in too deep of a deficit - 1200 is way too low for a 175lb male.

    Try eating closer to 1900-2000 kCal per day - don't be in a rush lest you lose any lean body mass.

    It's not about the scale - it's about the mirror.
  • auddii
    auddii Posts: 15,357 Member
    I guess my question is: can eating to few calories a day hold me to my current weight even though I am burning more then I am consuming?

    Yes. Chronic undereating can suppress the metabolism, which is slowing down because it sees your body as in a famine, so it slows down it's metabolic process because so little food is being eaten. It's trying to preserve the status quo. You will always be able to lose weight by reducing your calories further, but then your body will try to adapt, and then you'll have to eat fewer calories, etc. That cycle just can't last, and can lead to serious health concerns, even death (drastic undereating for long periods of time).

    That said, you've been staying under 1200 calories and not drinking water for fear of how it affects your weight. While people throw around the 1200 number, that's for women, and you should not be eating less than 1500 calories, and you really should be eating probably 2500 calories according to what you say you are burning. What you're describing really does sound like an eating disorder. I would look into getting professional help and try to find a healthy relationship with food and the scale.
  • roblock81
    roblock81 Posts: 26 Member
    So I guess my thoughts are correct and I really do just need to suck it up and eat more during the day, not hard since I truly love food which is how I got myself up to 225 just wanted to reach my goal as quick as possible!!

    I am going to lift my limits to around 2000 a day for a few weeks and let my body adjust and see what happens!! Being 175 I am already much more happy and feel much better during the day so I guess I do not really need to rush things, just wanted that beach body for the summer but I need to make sure I do it healthy also!!

    Thanks for the advise and the extra push I need to make the jump in daily intake!!
  • Razzy43
    Razzy43 Posts: 32
    Again, I am not seeing this topic mentioned but check your Macros and make sure you are hitting them with your calorie intake. If you are working out that much you definitely need the calories to fuel your body, remember you are burning them off and/or converting them to lean muscle mass.

    Here are the facts: Total calories dictate how much weight a person gains or loses; macronutrient ratios dictate what a person gains or loses.

    Are you concerned about fat or concerned about weight? Reason I ask is what ever water weight is put on, isn't fat so don't worry about your weight to keep you from drinking water. Water is one of the most important things to go into your body, and actually if you don't drink enough you won't get rid of the toxins in your body, you won't be keeping your tissues hydrated enough to keep you from feeling fatigued, and if you are working out like you are, you need even more.

    The closer you get to your goal the harder or should say, less fat you notice coming off. I wouldn't recommend 1-2LB weight lose this close to your goals. A suggestion might be, to go 1/2 pound or something I am doing right now, it set your weight to your goal weight, and choose to maintain your weight, giving you the calorie deficit you will need and the calories you will be use to once you achieve it.

    Macros suggestion
    Fat 25-30%
    Protein 35%
    Carbs 35-40%

    Here is where you will get your bang for you buck, feeding the body the right macros.

    Screw the scale, use the mirror :)
  • roblock81
    roblock81 Posts: 26 Member
    I took a look at some of the links and used the calculators to determine my REE and set some macros in myfitnesspal goal plan!! I think I am going to head over to the YMCA since they offer metabolic rate tests for 85 bucks just to see how accurate my REE is also.

    I think I need to change my mindset and just be happy with were I am now and let the rest come off with my new healthy lifestyle!!

    If anyone has some more good reads please share since this is all new to me. Also if anyone has some advice on some good 30m weight training programs I would love to see them, mine is getting kinda boring!
  • Razzy43
    Razzy43 Posts: 32
    Yes, you should be very proud of where you are because sounds like you have accomplished a lot, KUDOS!!!!

    Here is a great site I have learned a ton from http://scoobysworkshop.com/2012/06/13/shattering-weight-loss-plateaus/

    It also has a calorie calculator and depending on your goals, it will give you your macro percentages.

    What is your flavor for weight training? Got access to a gym? I have been using a 5 days a week split with doing Chest/Triceps and then Shoulders/Back/Biceps twice a week, and then Wednesdays, doing Legs. I have been using the same lifts, but changing them up with different reps each week. The reason I like this setup in using the same lifts, is I can really track and measure my progress with increased weights, reps or sets. I personally so far haven't gotten bored of it yet because I haven't plateaued yet, while making great muscle gains. Once I get to that point is when I will change it up. Don't change some thing or a routine if it is working!!!!

    That might be where you are at, changing up your routine to give your body a shocker.
  • roblock81
    roblock81 Posts: 26 Member
    Yep I workout at Anytime Fitness, A local 24 hour gym but I have never really been into weightlifting before so it is all still new to me. I will read up on the website for sure!!

    Small update also I slammed down 2200 CALs yesterday and made sure to get a good amount of protein along with about 12 glasses of water and dropped 2 pounds from the day before?? Hey works for me and I felt like I had much more energy during my workout also!!
  • Unknown
    Unknown
    This content has been removed.
  • Razzy43
    Razzy43 Posts: 32
    I workout at Anytime Fitness also, great place, at least the one I go to.

    Keep it up, the macros, in my opinion mean more and eating more protein is more filling, causing you to possibly eat less calories, but will help maintain the LBM. What people don't realize if you don't eat the right Macros, the weight loss is muscle and fat combined, not only fat.

    Just take it slow and make a routine that works for you. As you start seeing results in toning up, it will drive you more. Give it at least a month before you make a decision, it won't happen over night. When you start lifting, a couple of important things to keep in mind. Screw what the other guys are doing in the gym first of all. Don't let them intimidate you, make you feel inferior or plain keep you from going, IGNORE THEM!!! Next important thing is to learn how to do each and every lift correctly with proper form. How much you lift is irrelavent. How much you lift with proper form is, and the only way to truly develop muscle not wasting your time. Seriously, a simple bicep curl, I see so many people not doing them correctly and you would think it is very simple. Trust me, once you learn the proper form you will see how many people in your gym aren't getting the full benefits of their time there. I will tell you this from my own experience, I finally get looks in the gym now, but instead of being like the other guys when I started in the gym, I give any help I can to anyone else in the gym. It is rewarding for me and keeps me going back.

    You can lose 2lbs in one day, but is that fat, muscle, etc no, most likely water weight. If you are curious about your weight, I would recommend picking one day a week, and weigh yourself first thing in the morning. This will give you a better indication of where you are going and keep you from unneeded daily thoughts. Use the mirror as you daily scale.

Categories