Terrified to up my calories

can I suggest up the calories for two weeks and see what that gives you.. it's only 2 weeks.. you may find it works..

I wasn't losing anymore on 1500 calories. Back in late March I upped to 1800 calories, and through the first 3 weeks of April I lost 4 pounds. I have no idea what I weigh now, because I refuse to weigh myself again until June 10, but clothes are fitting looser now.

I'm 5'4.5" tall, started March at 140 pounds, dropped to 136, not sure what now. Goal is probably mid-120's, but I am actually aiming for a 16% body fat goal. Right now it's at 22%.



What's your exercise routine like ? How did u come up with 1800 calories ? And do you eat that everyday even if you don't exercise

1800 calories for me is TDEE-15%.

I lift weights 4 days a week and do cardio 2 days a week.

I eat like this everyday, never eat back exercise cals, etc. because TDEE factors in exercise and gives you an average per day whether you exercise or not.

What TDEE calculator do you suggest for accuracy ? Do you have any cheat meals ? I normally have one a week where my calories def go above my calorie goal for the day but I'm not sure by how much because its normally having a meal out

There are a couple that give me similar results, like the one on Scooby's Workshop website.

I don't have "cheat meals" because I don't make anything off limits. It's silly to do so as that sets you up for failure when you start craving things. I set a minimum protein goal of 1 gram per pound lean body weight (and go over frequently which is perfectly fine) and I set a minimum fat goal of 0.35 grams per pound total body weight (and go over this as well which is also perfectly fine...these 2 are MINIMUMS so I have to hit them or go over...never under). As long as I hit my protein and fat goals and come close to my 1800 calorie goal, it matters not what I eat. I have lots of pizza, pasta, ice cream, and cheesecake and lose body fat consistently.

As far as eating out, I check the website for nutritional info and adjust the rest of my daily intake accordingly. If I choose to eat take out pizza, I'm usually done for the day, lol! But, that's my choice and if I just have one big meal, that's OK. Meal timing is totally irrelevant and a huge myth that people like to perpetuate in these boards. As long as you have your correct amount of calories, the "when" doesn't matter.

So pretty much you eat 500 a day, meaning your body is probably in starvation mode. Not eating back your calories becomes a problem if you exercise as much as you do. It's not as bad for people who only exercise say 2/3 times a week. You might gain weight when you op the calories, but it needs to be done if you want to get your body out of starvation mode. I think there was a very helpful topic on this matter. Read this: http://www.myfitnesspal.com/topics/show/6737-true-confessions-from-a-slow-learner and read any of the topics mentioned here: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

Do a refeed

you should be able to lose weight at that calorie intake. make sure you have right macronutrient ratios . have 0.8 -1 gram protein per pound of body weight 0.5 gram fat per pound of bodyweight rest of calories from carbs. you need to restrict carbs to some degree. if you have been restricting them for long time , and not losing weight , have a refeed day with high carb low fat and restrict your fat intake that day eating your maintanence calories. that will help

Hello my name is christina and Im in the same place you are I eat around 600 calories a day once in a blue moon I may get up to 1000 and i still continue to gain weight about a year ago I got sick and dropped down to 124lbs then I started struggling with depression real bad doctor put me on zoloft and since I have gained up to 138 I can't stand it I have tried everything and I work at a gym and work out 5 days a week hour cardio every morning hour workout and 30 mins in the sauna so if you find an answer please reply to me one of my trainers put me on here my fitness pal in hopes it will help me as well

Ok so I worked out my TDEE - 20% gives me 1700 that's considering my height weight age and a moderate activity , I don't consider myself to do strenuous workouts so I don't think active or very active suits me

So eating 1700 I will still be burning 1000 most days that's takes me to 700 calories , as far as I gather that's still not enough ?

Ignore exercise calories if you are doing the TDEE-% method because TDEE already has exercise factored in. So eat 1700 daily if you continue the same exercise.