New and could use some reassurance :)
dnh_fit
Posts: 15
Hi everyone! I started this process about 3 weeks ago, and have been eating at my TDEE for just under 2 weeks now. I've been absolutely inhaling all of the posts here and am so so SO thankful that this community exists. I was really cruising along for the first couple of weeks but now I'm having a lot of anxiety about the process, and it's affecting me big time. To paint a picture, I hurled a blazer at my poor boyfriend on Saturday when I felt like it fit tigther than it did last time I wore it (in reality, last time I wore it I was probably 142lbs).
I'm going to copy-paste my little 'intro' from the EatMore2WeighLess forums to save my fingers:
I was chubby/overweight as a child. When I was 10 my mom (who was morbidly obese) went on a diet and decided that I was going on a diet too, which began an 8-year cycle of me binging on 'bad' foods whenever my mom was out of the house (or when I was out of the house and my mom couldn't 'catch' me). The penalties for not losing weight (I weighed in front of her weekly) were things like: my car being taken away, my tv being taken away, more stringent food restriction (she made my lunch and dinner, so...). Naturally none of this was particularly effective and I fluctuated between 180 and 215lbs for most of my high school years.
Went to university at 185 lbs and realized that, regardless of my mom's input, I really hated being fat. Started exercising every day at the school gym and restricting my calories and lost 40 lbs in 7 months.
A year later, I met my (now ex) boyfriend. Stopped exercising, started smoking copious amounts of a certain appetite-stimulating drug, and managed to find myself at 245lbs a year after we started dating. Hung out there for about a year. Got fed up and joined weight watchers. Lost 100lbs to sit at 145lbs.
Quit weight watchers to try and figure 'this' out on my own and to lose the last 10lbs. Went into mega-exercise mode for several years and did a bit of metabolic frying, I suspect. Started gaining weight. In January 2012, at 155lbs, I started working with Leigh Peele to try and repair said metabolism. This involvedeating at or above my supposed maintenance calories, which for me (being active) worked out to around 2500-2700 calories a day. Finished metabolic repair at 170lbs (ok, 169.8).
After my metabolic repair, I was devastated by my weight gain. I started restricting my calories to 1200-1300 calories/day, doing cardio daily. I managed to get back down to 140lbs between April 2012 and December 2012 by eating 1200-1300 calories 5 days a week and going wayyy above that (2500-3500 calories) on the weekends. Although I was happy with the fact that I didn't have to sacrifice binging on candy on the weekend in order to lose weight, the feeling of being totally out of control of my eating habits on weekends really bothered me.
In May 2013 I hired a nutrition coach to help me figure out how I could get control of my eating. Her first orders of business for me were to stop snacking all day (eat 3-4 meals instead of just grazing all day) and to increase my calories to 1800-2000 immediately, and stay there ALL week. I stopped weighing at that point because I feared that the jump in calories would really mess with my weight and head. In June 2013 I started training for my second marathon, which meant running 3x/week, doing 2 strength sessions/week, 2-3 spin classes a week, and about 1.5 hours of cardio on my own) and started eating around 1750 calories during the week and between 1900 and 2300 on the weekend. In my head this seemed like a lot, but now I realize that I burned between 400 and 2000 calories through formal exercise almost every day (terrible at taking rest days!!) between June and October 13, 2013 (the day I ran my marathon) which brings my net calories to...well, too low I think?
I haven't weighed myself since May (which is insane to me), but I tried on a pair of jeans that I use to monitor my weight and based on how they fit, I'd guess I'm around 150lbs (I was 140 in May). The fact that I packed on ~10lbs while eating an average of 1950 calories/day (if you average weekend and weekday eating) and burning ~4500 calories a week through formal exercise is what led me to consider that perhaps my metabolism is not as efficient as it should be/as I would like.
And so here I am. After my marathon on October 13, I took a full two weeks off from formal exercise (did a good amount of walking but nothign in the gym), which is a first for me. Even when I was doing my repair with Leigh Peele I snuck in some cardio. I've decided there's no better time than now to try and get my metabolism back on track and to really focus on body recomposition instead of just running for hours (this did NOT do my body any favours, composition wise!).
I'm hoping that between my repair with Leigh in 2012 and my increase in daily calories to 1750+ since May, my process won't be too 'dramatic' for lack of a better word. In the back of my mind, I'm fearful that I will never get 'better' because my mom, aunts, cousins, etc. all struggle with their weight. I've been raised to believe that our family has a faulty metabolism and that I'm doomed to suffer the same fat as my relatives (overweight/obese and rife with health issues).
Since my two-week post-marathon break, I've been doing three 45-min strength training workouts/week, walking an average of 10,000 steps a day (some days are 15 or 16000, some days are 7000), and doing a few (3 last week I believe) 7-10 minute jump rope sessions a week. Last week I also did a 45 minute spin class.
Based on this, I estimated my activity to be moderate based on the fact that I'm not doing any formal cardio...even though my walking averages an hour a day (I'm not quite sure how walking factors into the whole equation?). My TDEE, according to Scooby, healthcalc, and fitnessfrog is around 2280. I own Leigh Peele's "starve mode" book, and based on the quiz she uses, my TDEE is more like 2080 and same for the If It Fits Your Macros website. Right off the bat that causes me some anxiety because I'm fearful I'm way above my 'true' TDEE eating at 2280 calories/day. I'm also fearful that I don't really need a repair and that I'm wasting my time, since I wasn't necessarily starving myself before (although my net calories were usually at least a hundred calories below my BMR). I keep trying to tell myself that even if I don't "need" a repair, there is nothing wrong with eating at maintenance for a little bit...providing that the number I'm going on is actually accurate!
I'd love to hear from anyone here who didn't necessarily eat very low calories, but was overexercising. I'd also love to hear any thoughts on my activity level and whether I'm out to lunch with my TDEE calculation. I know it's a highly individualized process but based on the 150+ pages of posts I've been wading through I know that there are SO many wise EM2WL gurus here
I'm going to copy-paste my little 'intro' from the EatMore2WeighLess forums to save my fingers:
I was chubby/overweight as a child. When I was 10 my mom (who was morbidly obese) went on a diet and decided that I was going on a diet too, which began an 8-year cycle of me binging on 'bad' foods whenever my mom was out of the house (or when I was out of the house and my mom couldn't 'catch' me). The penalties for not losing weight (I weighed in front of her weekly) were things like: my car being taken away, my tv being taken away, more stringent food restriction (she made my lunch and dinner, so...). Naturally none of this was particularly effective and I fluctuated between 180 and 215lbs for most of my high school years.
Went to university at 185 lbs and realized that, regardless of my mom's input, I really hated being fat. Started exercising every day at the school gym and restricting my calories and lost 40 lbs in 7 months.
A year later, I met my (now ex) boyfriend. Stopped exercising, started smoking copious amounts of a certain appetite-stimulating drug, and managed to find myself at 245lbs a year after we started dating. Hung out there for about a year. Got fed up and joined weight watchers. Lost 100lbs to sit at 145lbs.
Quit weight watchers to try and figure 'this' out on my own and to lose the last 10lbs. Went into mega-exercise mode for several years and did a bit of metabolic frying, I suspect. Started gaining weight. In January 2012, at 155lbs, I started working with Leigh Peele to try and repair said metabolism. This involvedeating at or above my supposed maintenance calories, which for me (being active) worked out to around 2500-2700 calories a day. Finished metabolic repair at 170lbs (ok, 169.8).
After my metabolic repair, I was devastated by my weight gain. I started restricting my calories to 1200-1300 calories/day, doing cardio daily. I managed to get back down to 140lbs between April 2012 and December 2012 by eating 1200-1300 calories 5 days a week and going wayyy above that (2500-3500 calories) on the weekends. Although I was happy with the fact that I didn't have to sacrifice binging on candy on the weekend in order to lose weight, the feeling of being totally out of control of my eating habits on weekends really bothered me.
In May 2013 I hired a nutrition coach to help me figure out how I could get control of my eating. Her first orders of business for me were to stop snacking all day (eat 3-4 meals instead of just grazing all day) and to increase my calories to 1800-2000 immediately, and stay there ALL week. I stopped weighing at that point because I feared that the jump in calories would really mess with my weight and head. In June 2013 I started training for my second marathon, which meant running 3x/week, doing 2 strength sessions/week, 2-3 spin classes a week, and about 1.5 hours of cardio on my own) and started eating around 1750 calories during the week and between 1900 and 2300 on the weekend. In my head this seemed like a lot, but now I realize that I burned between 400 and 2000 calories through formal exercise almost every day (terrible at taking rest days!!) between June and October 13, 2013 (the day I ran my marathon) which brings my net calories to...well, too low I think?
I haven't weighed myself since May (which is insane to me), but I tried on a pair of jeans that I use to monitor my weight and based on how they fit, I'd guess I'm around 150lbs (I was 140 in May). The fact that I packed on ~10lbs while eating an average of 1950 calories/day (if you average weekend and weekday eating) and burning ~4500 calories a week through formal exercise is what led me to consider that perhaps my metabolism is not as efficient as it should be/as I would like.
And so here I am. After my marathon on October 13, I took a full two weeks off from formal exercise (did a good amount of walking but nothign in the gym), which is a first for me. Even when I was doing my repair with Leigh Peele I snuck in some cardio. I've decided there's no better time than now to try and get my metabolism back on track and to really focus on body recomposition instead of just running for hours (this did NOT do my body any favours, composition wise!).
I'm hoping that between my repair with Leigh in 2012 and my increase in daily calories to 1750+ since May, my process won't be too 'dramatic' for lack of a better word. In the back of my mind, I'm fearful that I will never get 'better' because my mom, aunts, cousins, etc. all struggle with their weight. I've been raised to believe that our family has a faulty metabolism and that I'm doomed to suffer the same fat as my relatives (overweight/obese and rife with health issues).
Since my two-week post-marathon break, I've been doing three 45-min strength training workouts/week, walking an average of 10,000 steps a day (some days are 15 or 16000, some days are 7000), and doing a few (3 last week I believe) 7-10 minute jump rope sessions a week. Last week I also did a 45 minute spin class.
Based on this, I estimated my activity to be moderate based on the fact that I'm not doing any formal cardio...even though my walking averages an hour a day (I'm not quite sure how walking factors into the whole equation?). My TDEE, according to Scooby, healthcalc, and fitnessfrog is around 2280. I own Leigh Peele's "starve mode" book, and based on the quiz she uses, my TDEE is more like 2080 and same for the If It Fits Your Macros website. Right off the bat that causes me some anxiety because I'm fearful I'm way above my 'true' TDEE eating at 2280 calories/day. I'm also fearful that I don't really need a repair and that I'm wasting my time, since I wasn't necessarily starving myself before (although my net calories were usually at least a hundred calories below my BMR). I keep trying to tell myself that even if I don't "need" a repair, there is nothing wrong with eating at maintenance for a little bit...providing that the number I'm going on is actually accurate!
I'd love to hear from anyone here who didn't necessarily eat very low calories, but was overexercising. I'd also love to hear any thoughts on my activity level and whether I'm out to lunch with my TDEE calculation. I know it's a highly individualized process but based on the 150+ pages of posts I've been wading through I know that there are SO many wise EM2WL gurus here
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Replies
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You got a basic concept a tad wrong.
You were undereating for your level of activity though, weren't you.
A 500 lb person could eat 3000 calories a day and exercise with 4 x 5 min walks daily, and be eating at 3000 cal deficit and it's too much.
And his metabolism will drop the 20% max studies have shown happens, and he now needs to eat 2000 calories to get weight loss.
And down the road looks very scary, because how low can you go .....
You don't want a more efficient metabolism, in fact, I'd dare say you probably have it already. Your body has learned to get the most out of the food it eats, to slow down what processes it can, and probably slow you down in other daily activities to cut down on some burn.
You're metabolism probably doesn't jump up when you eat over maintenance now for a meal or a day, at least not what it could otherwise. Meaning surpluses really are extra, not metabolism stokers.
But it'l probably real efficient at adapting slower when you eat below what the body thinks is safe.
Did you know marathoner's can train and race on some level of depleted glucose stores? Not pro's or age groupers, they usually aren't in a deficit anyway and know they need those carbs.
That just increases muscle burn on whatever isn't being used.
Good job on strength training, that's what you need.
And least deficit you have, biggest effect that will have on your body.
In all the forum reading, did you get the post on better estimates than 5 rough levels, because yes walking counts, but obviously an hour of walking doesn't equal an hour of running or of lifting.
http://www.myfitnesspal.com/topics/show/1018770-better-rough-tdee-estimate-than-5-level-chart
Even if you weren't netting so low for so long (just like lifting, it's a combo of the intensity, frequency, duration that gives positive effect. You had undereating perhaps at low intensity, but frequent and long), the eating at estimated TDEE will let you confirm what it is for this workout you are doing, and sounds like with body recomp comment, you want to do - since it's the only thing that will indeed do that.
You don't mention BF%, but any BMR math needs to start with that and Katch BMR, because endurance runners are notoriously low on LBM compared to others of same age, weight, height. Mostly upper body is gone.
I'm assuming you are weighing now, as you could not get any rough BMR without weight.
Any weighing on 1 good valid day a week can help you know what is happening.
Valid day? Morning after rest eating normal sodium levels, not sore from last workout.
If you think you are eating 250 over real TDEE, true gain purely from that would be a mere 1 lb slowly over 2 weeks time. Nothing else.
If you gain more, it was water weight, not at TDEE yet then.
Wait another week, and then increase another 250.
But true, it is nice to start with best estimate to hone in on best value first.0 -
Hi! So you've checked three websites and they agree 2280 is your TDEE, one says 2080. I would start high and work my way down. Every three- four weeks drop 50 calories if you are still gaining. Be honest with what you are eating. Weigh everything on a scale. That's the only way to really make sure you are hitting your calories correctly. Set your macros at 40 carbs, 30 protein, 30 fat. Finding that right TDEE number was hard for me also. I used the Scooby Calculator for my number. And I too used excessive cardio to control my weight, my net calories was about 1300-1400. But I got tired of the yo yo weight! So I took the time to do it right. Long story short, I'm still losing the last 3 lbs I gained , but I have been wearing the same size I was at my lower weight for about 6 months now. So inches coming off while lifting 3 days a week 45-60 minutes and and doing cardio 2 days a week 30 min HIIT. Yes you have to be patient, but it's worth it.Hi everyone! I started this process about 3 weeks ago, and have been eating at my TDEE for just under 2 weeks now. I've been absolutely inhaling all of the posts here and am so so SO thankful that this community exists. I was really cruising along for the first couple of weeks but now I'm having a lot of anxiety about the process, and it's affecting me big time. To paint a picture, I hurled a blazer at my poor boyfriend on Saturday when I felt like it fit tigther than it did last time I wore it (in reality, last time I wore it I was probably 142lbs).
I'm going to copy-paste my little 'intro' from the EatMore2WeighLess forums to save my fingers:
I was chubby/overweight as a child. When I was 10 my mom (who was morbidly obese) went on a diet and decided that I was going on a diet too, which began an 8-year cycle of me binging on 'bad' foods whenever my mom was out of the house (or when I was out of the house and my mom couldn't 'catch' me). The penalties for not losing weight (I weighed in front of her weekly) were things like: my car being taken away, my tv being taken away, more stringent food restriction (she made my lunch and dinner, so...). Naturally none of this was particularly effective and I fluctuated between 180 and 215lbs for most of my high school years.
Went to university at 185 lbs and realized that, regardless of my mom's input, I really hated being fat. Started exercising every day at the school gym and restricting my calories and lost 40 lbs in 7 months.
A year later, I met my (now ex) boyfriend. Stopped exercising, started smoking copious amounts of a certain appetite-stimulating drug, and managed to find myself at 245lbs a year after we started dating. Hung out there for about a year. Got fed up and joined weight watchers. Lost 100lbs to sit at 145lbs.
Quit weight watchers to try and figure 'this' out on my own and to lose the last 10lbs. Went into mega-exercise mode for several years and did a bit of metabolic frying, I suspect. Started gaining weight. In January 2012, at 155lbs, I started working with Leigh Peele to try and repair said metabolism. This involvedeating at or above my supposed maintenance calories, which for me (being active) worked out to around 2500-2700 calories a day. Finished metabolic repair at 170lbs (ok, 169.8).
After my metabolic repair, I was devastated by my weight gain. I started restricting my calories to 1200-1300 calories/day, doing cardio daily. I managed to get back down to 140lbs between April 2012 and December 2012 by eating 1200-1300 calories 5 days a week and going wayyy above that (2500-3500 calories) on the weekends. Although I was happy with the fact that I didn't have to sacrifice binging on candy on the weekend in order to lose weight, the feeling of being totally out of control of my eating habits on weekends really bothered me.
In May 2013 I hired a nutrition coach to help me figure out how I could get control of my eating. Her first orders of business for me were to stop snacking all day (eat 3-4 meals instead of just grazing all day) and to increase my calories to 1800-2000 immediately, and stay there ALL week. I stopped weighing at that point because I feared that the jump in calories would really mess with my weight and head. In June 2013 I started training for my second marathon, which meant running 3x/week, doing 2 strength sessions/week, 2-3 spin classes a week, and about 1.5 hours of cardio on my own) and started eating around 1750 calories during the week and between 1900 and 2300 on the weekend. In my head this seemed like a lot, but now I realize that I burned between 400 and 2000 calories through formal exercise almost every day (terrible at taking rest days!!) between June and October 13, 2013 (the day I ran my marathon) which brings my net calories to...well, too low I think?
I haven't weighed myself since May (which is insane to me), but I tried on a pair of jeans that I use to monitor my weight and based on how they fit, I'd guess I'm around 150lbs (I was 140 in May). The fact that I packed on ~10lbs while eating an average of 1950 calories/day (if you average weekend and weekday eating) and burning ~4500 calories a week through formal exercise is what led me to consider that perhaps my metabolism is not as efficient as it should be/as I would like.
And so here I am. After my marathon on October 13, I took a full two weeks off from formal exercise (did a good amount of walking but nothign in the gym), which is a first for me. Even when I was doing my repair with Leigh Peele I snuck in some cardio. I've decided there's no better time than now to try and get my metabolism back on track and to really focus on body recomposition instead of just running for hours (this did NOT do my body any favours, composition wise!).
I'm hoping that between my repair with Leigh in 2012 and my increase in daily calories to 1750+ since May, my process won't be too 'dramatic' for lack of a better word. In the back of my mind, I'm fearful that I will never get 'better' because my mom, aunts, cousins, etc. all struggle with their weight. I've been raised to believe that our family has a faulty metabolism and that I'm doomed to suffer the same fat as my relatives (overweight/obese and rife with health issues).
Since my two-week post-marathon break, I've been doing three 45-min strength training workouts/week, walking an average of 10,000 steps a day (some days are 15 or 16000, some days are 7000), and doing a few (3 last week I believe) 7-10 minute jump rope sessions a week. Last week I also did a 45 minute spin class.
Based on this, I estimated my activity to be moderate based on the fact that I'm not doing any formal cardio...even though my walking averages an hour a day (I'm not quite sure how walking factors into the whole equation?). My TDEE, according to Scooby, healthcalc, and fitnessfrog is around 2280. I own Leigh Peele's "starve mode" book, and based on the quiz she uses, my TDEE is more like 2080 and same for the If It Fits Your Macros website. Right off the bat that causes me some anxiety because I'm fearful I'm way above my 'true' TDEE eating at 2280 calories/day. I'm also fearful that I don't really need a repair and that I'm wasting my time, since I wasn't necessarily starving myself before (although my net calories were usually at least a hundred calories below my BMR). I keep trying to tell myself that even if I don't "need" a repair, there is nothing wrong with eating at maintenance for a little bit...providing that the number I'm going on is actually accurate!
I'd love to hear from anyone here who didn't necessarily eat very low calories, but was overexercising. I'd also love to hear any thoughts on my activity level and whether I'm out to lunch with my TDEE calculation. I know it's a highly individualized process but based on the 150+ pages of posts I've been wading through I know that there are SO many wise EM2WL gurus here0 -
I agree^^^ I would pick one of the TDEE figures that you calculated and eat consistently at that level. After several weeks of that consistency, evaluate to determine if you are actually at your TDEE. If on that initial trial, your weight is staying consistent, try bumping your calories *up* by 100 calories a day and stay there for several weeks. If you are consistently gaining at that point, drop your intake down by 100 calories or so every day and then stay at that new level for several weeks. Experiment to find your true TDEE and try to challenge it along the way to go higher.
While you are going through this experimentation phase and trying to find your true TDEE, take full advantage of the weight training and try to build some muscle - no better time than when you are eating at or above TDEE to do that,,,
I know that for me, as I increased from 1,000 calories a day to 2,100 I did it slowly over time, allowing my body to stabilize at each step along the way. I never bumped up to the next level until my body stabilized at the current level. It took a long time, but I eventually got my body from maintaining at 1,000 calories a day with tons of cardio to maintaining on 2,100 - 2,200 calories with some hiking and walking three days a week, and three days of lifting.
Once you have found your TDEE, then start a very moderate 10 - 15% cut in an effort to keep your metabolism revved up. Taking too steep of a deficit or doing crazy cardio (again, resulting in a large deficit) will only undo what you have worked to hard to do. (which is sort of what it sounds like you did after your metabolic repair by restricting to 1200 to 1300 and doing daily cardio.)
Try to stay consistent and remember that stress is not our friend in this process. Try to relax, enjoy some healthy eats, lift heavy and just try to learn your body. You already know what happens long-term with the low cal/high burn scenario (and it's not usually too successful). Stick with it and give it the time it needs : )0 -
You got a basic concept a tad wrong.
You were undereating for your level of activity though, weren't you.
A 500 lb person could eat 3000 calories a day and exercise with 4 x 5 min walks daily, and be eating at 3000 cal deficit and it's too much.
And his metabolism will drop the 20% max studies have shown happens, and he now needs to eat 2000 calories to get weight loss.
And down the road looks very scary, because how low can you go .....
You don't want a more efficient metabolism, in fact, I'd dare say you probably have it already. Your body has learned to get the most out of the food it eats, to slow down what processes it can, and probably slow you down in other daily activities to cut down on some burn.
You're metabolism probably doesn't jump up when you eat over maintenance now for a meal or a day, at least not what it could otherwise. Meaning surpluses really are extra, not metabolism stokers.
But it'l probably real efficient at adapting slower when you eat below what the body thinks is safe.
Did you know marathoner's can train and race on some level of depleted glucose stores? Not pro's or age groupers, they usually aren't in a deficit anyway and know they need those carbs.
That just increases muscle burn on whatever isn't being used.
Good job on strength training, that's what you need.
And least deficit you have, biggest effect that will have on your body.
In all the forum reading, did you get the post on better estimates than 5 rough levels, because yes walking counts, but obviously an hour of walking doesn't equal an hour of running or of lifting.
http://www.myfitnesspal.com/topics/show/1018770-better-rough-tdee-estimate-than-5-level-chart
Even if you weren't netting so low for so long (just like lifting, it's a combo of the intensity, frequency, duration that gives positive effect. You had undereating perhaps at low intensity, but frequent and long), the eating at estimated TDEE will let you confirm what it is for this workout you are doing, and sounds like with body recomp comment, you want to do - since it's the only thing that will indeed do that.
You don't mention BF%, but any BMR math needs to start with that and Katch BMR, because endurance runners are notoriously low on LBM compared to others of same age, weight, height. Mostly upper body is gone.
I'm assuming you are weighing now, as you could not get any rough BMR without weight.
Any weighing on 1 good valid day a week can help you know what is happening.
Valid day? Morning after rest eating normal sodium levels, not sore from last workout.
If you think you are eating 250 over real TDEE, true gain purely from that would be a mere 1 lb slowly over 2 weeks time. Nothing else.
If you gain more, it was water weight, not at TDEE yet then.
Wait another week, and then increase another 250.
But true, it is nice to start with best estimate to hone in on best value first.
Thank you!! I didn't make it to the post you mentioned yet - I'm working my way backwards from the beginning (or forward from the beginning?) and am on Page 120, so I'm sure I still have lots of good stuff to read
I am not weighing at this point :blushing:. To be honest I am totally petrified because it affects my brain so much. I was raised in an environment where worth was based heavily (no pun intended) on weight and appearance and it has stuck with me to this day. Still, I even went out and bought a new scale JUST for this reset so that I can track my hydration along with body fat, etc ( I had a body composition scale before but it didn't measure hydration). I thought I could monitor my hydration level, even with a margin of error, it might help to calm my brain as far as seeing what scale jumps are correlated with water fluctuations.
So basically, I need to weigh. So (and thanks in advance for your patience and help!) I would weigh, try and ascertain a BF% (I have caiipers and my scale) and determine BMR, then use those numbers to calculate TDEE? I've already been eating at my approx. TDEE based on the calculators I found online (2280) for two weeks, so what would you suggest as a way forward with the new info in hand (BF%, BMR, etc.). Continue at his level and monitor? How would I incorporate this 250 calorie 'test' you reference?
Sorry for all the questions. I'm sure you've answered these elsewhere but I find the MFP message boards a bit hard to navigate :flowerforyou:0 -
Hi! So you've checked three websites and they agree 2280 is your TDEE, one says 2080. I would start high and work my way down. Every three- four weeks drop 50 calories if you are still gaining. Be honest with what you are eating. Weigh everything on a scale. That's the only way to really make sure you are hitting your calories correctly. Set your macros at 40 carbs, 30 protein, 30 fat. Finding that right TDEE number was hard for me also. I used the Scooby Calculator for my number. And I too used excessive cardio to control my weight, my net calories was about 1300-1400. But I got tired of the yo yo weight! So I took the time to do it right. Long story short, I'm still losing the last 3 lbs I gained , but I have been wearing the same size I was at my lower weight for about 6 months now. So inches coming off while lifting 3 days a week 45-60 minutes and and doing cardio 2 days a week 30 min HIIT. Yes you have to be patient, but it's worth it.Hi everyone! I started this process about 3 weeks ago, and have been eating at my TDEE for just under 2 weeks now. I've been absolutely inhaling all of the posts here and am so so SO thankful that this community exists. I was really cruising along for the first couple of weeks but now I'm having a lot of anxiety about the process, and it's affecting me big time. To paint a picture, I hurled a blazer at my poor boyfriend on Saturday when I felt like it fit tigther than it did last time I wore it (in reality, last time I wore it I was probably 142lbs).
I'm going to copy-paste my little 'intro' from the EatMore2WeighLess forums to save my fingers:
I was chubby/overweight as a child. When I was 10 my mom (who was morbidly obese) went on a diet and decided that I was going on a diet too, which began an 8-year cycle of me binging on 'bad' foods whenever my mom was out of the house (or when I was out of the house and my mom couldn't 'catch' me). The penalties for not losing weight (I weighed in front of her weekly) were things like: my car being taken away, my tv being taken away, more stringent food restriction (she made my lunch and dinner, so...). Naturally none of this was particularly effective and I fluctuated between 180 and 215lbs for most of my high school years.
Went to university at 185 lbs and realized that, regardless of my mom's input, I really hated being fat. Started exercising every day at the school gym and restricting my calories and lost 40 lbs in 7 months.
A year later, I met my (now ex) boyfriend. Stopped exercising, started smoking copious amounts of a certain appetite-stimulating drug, and managed to find myself at 245lbs a year after we started dating. Hung out there for about a year. Got fed up and joined weight watchers. Lost 100lbs to sit at 145lbs.
Quit weight watchers to try and figure 'this' out on my own and to lose the last 10lbs. Went into mega-exercise mode for several years and did a bit of metabolic frying, I suspect. Started gaining weight. In January 2012, at 155lbs, I started working with Leigh Peele to try and repair said metabolism. This involvedeating at or above my supposed maintenance calories, which for me (being active) worked out to around 2500-2700 calories a day. Finished metabolic repair at 170lbs (ok, 169.8).
After my metabolic repair, I was devastated by my weight gain. I started restricting my calories to 1200-1300 calories/day, doing cardio daily. I managed to get back down to 140lbs between April 2012 and December 2012 by eating 1200-1300 calories 5 days a week and going wayyy above that (2500-3500 calories) on the weekends. Although I was happy with the fact that I didn't have to sacrifice binging on candy on the weekend in order to lose weight, the feeling of being totally out of control of my eating habits on weekends really bothered me.
In May 2013 I hired a nutrition coach to help me figure out how I could get control of my eating. Her first orders of business for me were to stop snacking all day (eat 3-4 meals instead of just grazing all day) and to increase my calories to 1800-2000 immediately, and stay there ALL week. I stopped weighing at that point because I feared that the jump in calories would really mess with my weight and head. In June 2013 I started training for my second marathon, which meant running 3x/week, doing 2 strength sessions/week, 2-3 spin classes a week, and about 1.5 hours of cardio on my own) and started eating around 1750 calories during the week and between 1900 and 2300 on the weekend. In my head this seemed like a lot, but now I realize that I burned between 400 and 2000 calories through formal exercise almost every day (terrible at taking rest days!!) between June and October 13, 2013 (the day I ran my marathon) which brings my net calories to...well, too low I think?
I haven't weighed myself since May (which is insane to me), but I tried on a pair of jeans that I use to monitor my weight and based on how they fit, I'd guess I'm around 150lbs (I was 140 in May). The fact that I packed on ~10lbs while eating an average of 1950 calories/day (if you average weekend and weekday eating) and burning ~4500 calories a week through formal exercise is what led me to consider that perhaps my metabolism is not as efficient as it should be/as I would like.
And so here I am. After my marathon on October 13, I took a full two weeks off from formal exercise (did a good amount of walking but nothign in the gym), which is a first for me. Even when I was doing my repair with Leigh Peele I snuck in some cardio. I've decided there's no better time than now to try and get my metabolism back on track and to really focus on body recomposition instead of just running for hours (this did NOT do my body any favours, composition wise!).
I'm hoping that between my repair with Leigh in 2012 and my increase in daily calories to 1750+ since May, my process won't be too 'dramatic' for lack of a better word. In the back of my mind, I'm fearful that I will never get 'better' because my mom, aunts, cousins, etc. all struggle with their weight. I've been raised to believe that our family has a faulty metabolism and that I'm doomed to suffer the same fat as my relatives (overweight/obese and rife with health issues).
Since my two-week post-marathon break, I've been doing three 45-min strength training workouts/week, walking an average of 10,000 steps a day (some days are 15 or 16000, some days are 7000), and doing a few (3 last week I believe) 7-10 minute jump rope sessions a week. Last week I also did a 45 minute spin class.
Based on this, I estimated my activity to be moderate based on the fact that I'm not doing any formal cardio...even though my walking averages an hour a day (I'm not quite sure how walking factors into the whole equation?). My TDEE, according to Scooby, healthcalc, and fitnessfrog is around 2280. I own Leigh Peele's "starve mode" book, and based on the quiz she uses, my TDEE is more like 2080 and same for the If It Fits Your Macros website. Right off the bat that causes me some anxiety because I'm fearful I'm way above my 'true' TDEE eating at 2280 calories/day. I'm also fearful that I don't really need a repair and that I'm wasting my time, since I wasn't necessarily starving myself before (although my net calories were usually at least a hundred calories below my BMR). I keep trying to tell myself that even if I don't "need" a repair, there is nothing wrong with eating at maintenance for a little bit...providing that the number I'm going on is actually accurate!
I'd love to hear from anyone here who didn't necessarily eat very low calories, but was overexercising. I'd also love to hear any thoughts on my activity level and whether I'm out to lunch with my TDEE calculation. I know it's a highly individualized process but based on the 150+ pages of posts I've been wading through I know that there are SO many wise EM2WL gurus here
Thanks for your advice
I have been weighing my food since I started eating at my TDEE (2280 based on scooby, fitness frog, healthcalc) and have had my macros steady at 40/30/30 I am confused a bit about how to know when to start reducing calories...ie how long should you hang out at your TDEE before you realize "Uh oh, I think I may have overshot this a bit?". 0 -
I agree^^^ I would pick one of the TDEE figures that you calculated and eat consistently at that level. After several weeks of that consistency, evaluate to determine if you are actually at your TDEE. If on that initial trial, your weight is staying consistent, try bumping your calories *up* by 100 calories a day and stay there for several weeks. If you are consistently gaining at that point, drop your intake down by 100 calories or so every day and then stay at that new level for several weeks. Experiment to find your true TDEE and try to challenge it along the way to go higher.
While you are going through this experimentation phase and trying to find your true TDEE, take full advantage of the weight training and try to build some muscle - no better time than when you are eating at or above TDEE to do that,,,
I know that for me, as I increased from 1,000 calories a day to 2,100 I did it slowly over time, allowing my body to stabilize at each step along the way. I never bumped up to the next level until my body stabilized at the current level. It took a long time, but I eventually got my body from maintaining at 1,000 calories a day with tons of cardio to maintaining on 2,100 - 2,200 calories with some hiking and walking three days a week, and three days of lifting.
Once you have found your TDEE, then start a very moderate 10 - 15% cut in an effort to keep your metabolism revved up. Taking too steep of a deficit or doing crazy cardio (again, resulting in a large deficit) will only undo what you have worked to hard to do. (which is sort of what it sounds like you did after your metabolic repair by restricting to 1200 to 1300 and doing daily cardio.)
Try to stay consistent and remember that stress is not our friend in this process. Try to relax, enjoy some healthy eats, lift heavy and just try to learn your body. You already know what happens long-term with the low cal/high burn scenario (and it's not usually too successful). Stick with it and give it the time it needs : )
Thank you! I should have read more closely because it sounds like you answered the question I asked jaeone above! I like your approach to testing the limits of TDEE, and it makes a lot of sense to me. I definitely can't go back to the way things were. I LOVE running but it is the crappiest feeling to not be able to eat enough to fuel your performance appropriately out of fear that you'll balloon overnight. I also developed a lot of wonky symptoms over the last 1.5 years (since I started training for my first marathon) - constipation, bloating, very restless sleep (can't stay asleep), waking up in the middle of the night not able to fall back asleep, startle very easily, irregular periods. Basically, your classic 'adrenal fatigue' (or metabolic adaptation) symptoms. As much as I'm doubting this process I realize these are not normal and not indicative of an optimally functioning body/metabolism.0 -
So basically, I need to weigh. So (and thanks in advance for your patience and help!) I would weigh, try and ascertain a BF% (I have caiipers and my scale) and determine BMR, then use those numbers to calculate TDEE? I've already been eating at my approx. TDEE based on the calculators I found online (2280) for two weeks, so what would you suggest as a way forward with the new info in hand (BF%, BMR, etc.). Continue at his level and monitor? How would I incorporate this 250 calorie 'test' you reference?
Scale with hydration and BF together is good idea, should indeed calm the nerves.
Because exercise and reasonable deficit allows the body to make improvements while burning fat - and improvements are rarely weight loss, but gain. Even if just more glucose stored with water. That's more LBM, that's higher metabolism.
If a better BMR estimate based on BF% says your TDEE is lower because you've burned off some muscle mass, there is no need eating higher to feed what you just don't have. What you'll soon have over-eating like that is extra fat.
It would be like having an RMR estimate, and then go get actually tested after a good reset period, and get a lower figure from the test.
Would you still base math on estimated higher RMR, or use the tested lower RMR?
Or you use estimated BF% for awhile, and then go get Bodpod and receive a higher or lower result. Use the best estimate? Why not.
The 250 calorie test comes in whenever weight stabilizes at higher eating level.
As many observed when eating 1200 or 1400 calories - no weight gain or loss, but was that potential TDEE, or suppressed TDEE?
Only by going higher can you really test. Lower can just suppress more, and again no gain or loss at lower amount. didn't prove anything, and less ability to go down.
So even with best estimate of BMR and TDEE, still mighty useful to eat 2 weeks with extra 250 daily.
If another fast gain of 2 lbs say or 1 lb in 3 days, couldn't have been at TDEE then.
If slow 1 lb gain over the 2 weeks, you were at TDEE before. Now you have a number you can use.
Because that tested TDEE / BMR at that weight is your activity factor for that exercise routine.
Keep doing that, and if BMR lowers, you can lower TDEE correctly, then take your deficit off again.0 -
I also developed a lot of wonky symptoms over the last 1.5 years (since I started training for my first marathon) - constipation, bloating, very restless sleep (can't stay asleep), waking up in the middle of the night not able to fall back asleep, startle very easily, irregular periods. Basically, your classic 'adrenal fatigue' (or metabolic adaptation) symptoms. As much as I'm doubting this process I realize these are not normal and not indicative of an optimally functioning body/metabolism.
Had your thyroid checked?
Also sounds a tad like over training, which can be caused or made worse by too big a deficit.
You should start checking your resting HR after you wake up in the morning, several mornings and log the results. Just let the heart calm down after the alarm clock scare.0 -
I'm just popping in because I've just weighed. Gulp. This is my scale, btw: http://www.amazon.com/Ozeri-Touch-Digital-Bath-Scale/dp/B003N4AVKE
Weight: 156 (That's +16lbs since May in case anyone is curious
)
Body Fat: 24.9%
Hydration: 51.7%
Bone: 4.8lbs
Muscle: 40.8 lbs.
I'm not sure what to do what that info. I forgot I was weighing this morning when I woke up and had a sip of water (I mean really a sip, through a straw) so I am not sure how much that would impact the BF% and Hydration level. I just wanted to get it done because I'm heading to the gym now to do strength training so suspected the numbers would be off if I waited until tomorrow. I'll give it another check on Friday perhaps?0 -
I can't figure out how to edit so I apologize for how this shows up. Just wanted to add a few other pieces of info (age, etc.) since it paints a better picture of my conditioning. I'm just popping in because I've just weighed. Gulp. This is my scale, btw: http://www.amazon.com/Ozeri-Touch-Digital-Bath-Scale/dp/B003N4AVKE
Age: 28
Sex: F
Height: 66.5 inches (5'6.5)
Weight: 156 (That's +13lbs since May in case anyone is curious )
Body Fat: 24.9%
Hydration: 51.7%
Bone: 4.8lbs
Muscle: 40.8 lbs.
I'm not sure what to do what that info. I forgot I was weighing this morning when I woke up and had a sip of water (I mean really a sip, through a straw) so I am not sure how much that would impact the BF% and Hydration level. I just wanted to get it done because I'm heading to the gym now to do strength training so suspected the numbers would be off if I waited until tomorrow. I'll give it another check on Friday perhaps?0 -
I also developed a lot of wonky symptoms over the last 1.5 years (since I started training for my first marathon) - constipation, bloating, very restless sleep (can't stay asleep), waking up in the middle of the night not able to fall back asleep, startle very easily, irregular periods. Basically, your classic 'adrenal fatigue' (or metabolic adaptation) symptoms. As much as I'm doubting this process I realize these are not normal and not indicative of an optimally functioning body/metabolism.
Had your thyroid checked?
Also sounds a tad like over training, which can be caused or made worse by too big a deficit.
You should start checking your resting HR after you wake up in the morning, several mornings and log the results. Just let the heart calm down after the alarm clock scare.
Thanks! I will test my HR on waking for sure. I've also been doing my morning temps.
I've had my thyroid checked and all is ok as far as test results go. Since last spring I've been working with a holistic doctor who firmly believed based on symtoms exhibited, that my hormones are quite of of balance (I know this to be true as far as the insomnia goes, because I've tracked my body temp and sleep patterns and see that it occurs during times in my cycle when my temp rises), and that my thyroid and liver were not optimally functioning (even despite being in the normal range). She's had me taking selenium and iodine (kelp) daily as well as an herbal blend (ashwaganda, rhodiola, and a few other liver 'cleansing' herbs) and since then, I've gotten my menstrual cycle back in a regular cycle, albeit short (21 days). She's pretty convinced things are still not working optimally, which I would agree with given that I'm still experiencing some of the same symptoms., and she encouraged me quite heavily to lay off the cardio after my marathon to allow my hormones to regulate. I'm not much one for alternative medicine generally, but regular MDs don't seem willing in my experience to entertain any possibilities other than "eat less" if your thyroid panels come back in the normal range.0 -
The 250 calorie test comes in whenever weight stabilizes at higher eating level.
As many observed when eating 1200 or 1400 calories - no weight gain or loss, but was that potential TDEE, or suppressed TDEE?
Only by going higher can you really test. Lower can just suppress more, and again no gain or loss at lower amount. didn't prove anything, and less ability to go down.
So even with best estimate of BMR and TDEE, still mighty useful to eat 2 weeks with extra 250 daily.
If another fast gain of 2 lbs say or 1 lb in 3 days, couldn't have been at TDEE then.
If slow 1 lb gain over the 2 weeks, you were at TDEE before. Now you have a number you can use.
Because that tested TDEE / BMR at that weight is your activity factor for that exercise routine.
Keep doing that, and if BMR lowers, you can lower TDEE correctly, then take your deficit off again.
Heybales, I went from eating between 1,500 - 1,700 cals to jumping up to 2,000-2,200 immediately - no scaling up. I expected to gain weight, but instead I lost 3 lbs. I did this end of September, and I've kept off those 3 lbs.
My TDEE is 2189 (scooby using the Katch with measured BF). I crossfit 4-5 times per week and used the MODERATE exercise option, as I sit in an office chair all day long.
Do you think that my true TDEE is higher or that the "loss then stability" is a sign I'm good to start the cut?0 -
Heybales, I went from eating between 1,500 - 1,700 cals to jumping up to 2,000-2,200 immediately - no scaling up. I expected to gain weight, but instead I lost 3 lbs. I did this end of September, and I've kept off those 3 lbs.
My TDEE is 2189 (scooby using the Katch with measured BF). I crossfit 4-5 times per week and used the MODERATE exercise option, as I sit in an office chair all day long.
Do you think that my true TDEE is higher or that the "loss then stability" is a sign I'm good to start the cut?
Were you stable at eating 1500-1700?
Was that really your potential TDEE at that time if you did not gain or lose?0 -
I can't figure out how to edit so I apologize for how this shows up. Just wanted to add a few other pieces of info (age, etc.) since it paints a better picture of my conditioning. I'm just popping in because I've just weighed. Gulp. This is my scale, btw: http://www.amazon.com/Ozeri-Touch-Digital-Bath-Scale/dp/B003N4AVKE
Age: 28
Sex: F
Height: 66.5 inches (5'6.5)
Weight: 156 (That's +13lbs since May in case anyone is curious )
Body Fat: 24.9%
Hydration: 51.7%
Bone: 4.8lbs
Muscle: 40.8 lbs.
I'm not sure what to do what that info. I forgot I was weighing this morning when I woke up and had a sip of water (I mean really a sip, through a straw) so I am not sure how much that would impact the BF% and Hydration level. I just wanted to get it done because I'm heading to the gym now to do strength training so suspected the numbers would be off if I waited until tomorrow. I'll give it another check on Friday perhaps?
The useful bits is the BF%. But depending on the scale, they can be 5-10% off.
But usually consistent at least. So it will show direction at least.
I'd still compare that with some measurement methods like the spreadsheet uses.
You'd have to read their manual as to hydration levels. The study formula's for resistance to get bodyfat% don't get in to anything else, and neither do more accurate methods like Bodpod or hydrostatic - so I think those other stats for muscle, ect should be taken with large grain of salt.
Well, no, don't take salt, that's just sodium water retention.
But do read the manual, some want moist feet, some dry, some later in day, some first thing, ect.0 -
I can't figure out how to edit so I apologize for how this shows up. Just wanted to add a few other pieces of info (age, etc.) since it paints a better picture of my conditioning. I'm just popping in because I've just weighed. Gulp. This is my scale, btw: http://www.amazon.com/Ozeri-Touch-Digital-Bath-Scale/dp/B003N4AVKE
Age: 28
Sex: F
Height: 66.5 inches (5'6.5)
Weight: 156 (That's +13lbs since May in case anyone is curious )
Body Fat: 24.9%
Hydration: 51.7%
Bone: 4.8lbs
Muscle: 40.8 lbs.
I'm not sure what to do what that info. I forgot I was weighing this morning when I woke up and had a sip of water (I mean really a sip, through a straw) so I am not sure how much that would impact the BF% and Hydration level. I just wanted to get it done because I'm heading to the gym now to do strength training so suspected the numbers would be off if I waited until tomorrow. I'll give it another check on Friday perhaps?
The useful bits is the BF%. But depending on the scale, they can be 5-10% off.
But usually consistent at least. So it will show direction at least.
I'd still compare that with some measurement methods like the spreadsheet uses.
You'd have to read their manual as to hydration levels. The study formula's for resistance to get bodyfat% don't get in to anything else, and neither do more accurate methods like Bodpod or hydrostatic - so I think those other stats for muscle, ect should be taken with large grain of salt.
Well, no, don't take salt, that's just sodium water retention.
But do read the manual, some want moist feet, some dry, some later in day, some first thing, ect.
Thanks! That all makes sense to me. And I will not take a grain of salt
well, maybe a grain, for taste.
I guess I will hang out here around 2250 and see where I land! I redid my calculations using your spreadsheet, heybales, and my new BF% and weight, and it gave me approx 2200 calories/day burn. I also redid weigh Leigh Peele's (2180), healthcalc (2400+) and scooby (2324) and IIFYM (2200). The biggest fluctuation I see is in activity level. If I add up all of my walking for a week, + strength and cardio sessions, and average them over 7 days, health calc gives me a very high # (2400-2500) whereas heybales' spreadsheet gives me 2150 - I suppose because the 7 hours of slow walking is already included?
I'm also fighting my knee jerk reaction to keep adding more cardio to try and get rid of this bloated feeling. That's always been my go-to remedy and it sure does help with the water retention in the short term, but I guess it hasn't gotten me too far in the long run :ohwell:. My past 2 weeks have looked like:
130 min strength training (this includes some activation/mobilization exercises that are fairly low intensity)
45 minutes of spinning
20 minutes of jump rope intervals
10,000 steps/day average
120 minutes of treadmill walking at a fast clip (3.8 mph and 4% incline)
Even if I don't include the 10,000 steps and 'disqualify' 45 of those minutes as my activation stuff, I'm still at 4.5 hours of exercise...so I am thinking adding more will definitely not help my cause of determining my TDEE, because I can't imagine eating much more than I am at this point :noway:0 -
bump0
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Thanks! That all makes sense to me. And I will not take a grain of salt well, maybe a grain, for taste.
I guess I will hang out here around 2250 and see where I land! I redid my calculations using your spreadsheet, heybales, and my new BF% and weight, and it gave me approx 2200 calories/day burn. I also redid weigh Leigh Peele's (2180), healthcalc (2400+) and scooby (2324) and IIFYM (2200). The biggest fluctuation I see is in activity level. If I add up all of my walking for a week, + strength and cardio sessions, and average them over 7 days, health calc gives me a very high # (2400-2500) whereas heybales' spreadsheet gives me 2150 - I suppose because the 7 hours of slow walking is already included?
I'm also fighting my knee jerk reaction to keep adding more cardio to try and get rid of this bloated feeling. That's always been my go-to remedy and it sure does help with the water retention in the short term, but I guess it hasn't gotten me too far in the long run :ohwell:. My past 2 weeks have looked like:
130 min strength training (this includes some activation/mobilization exercises that are fairly low intensity)
45 minutes of spinning
20 minutes of jump rope intervals
10,000 steps/day average
120 minutes of treadmill walking at a fast clip (3.8 mph and 4% incline)
Even if I don't include the 10,000 steps and 'disqualify' 45 of those minutes as my activation stuff, I'm still at 4.5 hours of exercise...so I am thinking adding more will definitely not help my cause of determining my TDEE, because I can't imagine eating much more than I am at this point :noway:
Now walking for exercise, even walking the dog, would go in to the spreadsheet activity calc. It doesn't burn much, so not much increase.
The average 1 hr daily slow walking already in sedentary base level, is like to/from car for shopping and work, around the house, ect. You purposely head out for a 30 min walk, that should be extra, as small as it may seem.
But you may be talking about that kind of daily activity walking anyway, so very true.
Just remember that cardio uses glucose stores, and attached water. Then you eat and it comes back. Don't eat enough you stay depleted.
That's not useful water weigh drop. That will come right back at maintenance, so you really aren't gaining anything.
That would be like thinking the temp weight drop from having stomach flu is meaningful and useful.0 -
Heybales, I went from eating between 1,500 - 1,700 cals to jumping up to 2,000-2,200 immediately - no scaling up. I expected to gain weight, but instead I lost 3 lbs. I did this end of September, and I've kept off those 3 lbs.
My TDEE is 2189 (scooby using the Katch with measured BF). I crossfit 4-5 times per week and used the MODERATE exercise option, as I sit in an office chair all day long.
Do you think that my true TDEE is higher or that the "loss then stability" is a sign I'm good to start the cut?
Were you stable at eating 1500-1700?
Was that really your potential TDEE at that time if you did not gain or lose?
The 1500-1700 wasn't based upon anything other than I wasn't losing at all on 1200-1300 cals, and I heard that upping it a bit can "jumpstart" weight loss again. So, I tried upping it for several months, and nothing happened despite working out 3-4 times/week.
I found this group and upped my cals to the TDEE on Scooby, lost 3 pounds the first week, and maintained that 3 lb loss since beginning of October. I guess I'm just wondering if that's normal or a sign I'm ready to do a 10% or 15% cut.
Or is this a sign that the TDEE given on Scooby wasn't enough because I never gained weight.0 -
The 1500-1700 wasn't based upon anything other than I wasn't losing at all on 1200-1300 cals, and I heard that upping it a bit can "jumpstart" weight loss again. So, I tried upping it for several months, and nothing happened despite working out 3-4 times/week.
I found this group and upped my cals to the TDEE on Scooby, lost 3 pounds the first week, and maintained that 3 lb loss since beginning of October. I guess I'm just wondering if that's normal or a sign I'm ready to do a 10% or 15% cut.
Or is this a sign that the TDEE given on Scooby wasn't enough because I never gained weight.
So you are kinda getting my point I think, but so others can see the logic here, because this is common.
You were eating 1200-1300 - and were stable, no gain or loss.
Was that therefore your potential TDEE since stable?
You then ate 1500-1700 - and were stable.
Therefore proving 1200-1300 wasn't your TDEE. Was this therefore your potential TDEE?
You are now eating 2000-2200 - and are stable.
Therefore proving 1500-1700 was not your potential TDEE. Is this therefore your potential TDEE?
I think you see how to answer that question.0 -
Thought I would post a little update since it's been 5 days since I last checked in here.
I weighed on Friday at 154.6, so I actually dropped 1.4 lbs from my initial weigh-in. I think I had some hormonal fluctuations happening when I did my first one so I had the feeling it would be lower on Friday.
Overall, I'm noticing positive changes with eating more. I have noticed that my fixation on food has decreased a lot. I have a major sweet tooth and typically when there are sweets at work in the lunch room, I'm obsessed and can't realx until everything is gone. Last week there was a bowl of halloween candy there and it really didn't bother me very much.
I do have this niggling anxiety about this process, which I think is normal. I have had two periods in the past following weight loss when I started eating more (I don't know how much more) and just ballooned. In 2004, I lost 40lbs while away at University and then started dating my ex boyfriend (and eating more in general, but also more crap) and went from 145 to 175lbs in just 3 months. Then I went from 175 to 195 lbs in 6 months after that, and then went up to 240lbs 6 months after that. I don't know how much I was eating at that time, but I'm so paranoid that it was around what I'm eating now and that I'm going to repeat that same process. When I think about that, it actually turns my stomach and gives me this intense anxiety and desire to stop the EM2WL process altogether 0 -
Thought I would post a little update since it's been 5 days since I last checked in here.
I weighed on Friday at 154.6, so I actually dropped 1.4 lbs from my initial weigh-in. I think I had some hormonal fluctuations happening when I did my first one so I had the feeling it would be lower on Friday.
Overall, I'm noticing positive changes with eating more. I have noticed that my fixation on food has decreased a lot. I have a major sweet tooth and typically when there are sweets at work in the lunch room, I'm obsessed and can't realx until everything is gone. Last week there was a bowl of halloween candy there and it really didn't bother me very much.
I do have this niggling anxiety about this process, which I think is normal. I have had two periods in the past following weight loss when I started eating more (I don't know how much more) and just ballooned. In 2004, I lost 40lbs while away at University and then started dating my ex boyfriend (and eating more in general, but also more crap) and went from 145 to 175lbs in just 3 months. Then I went from 175 to 195 lbs in 6 months after that, and then went up to 240lbs 6 months after that. I don't know how much I was eating at that time, but I'm so paranoid that it was around what I'm eating now and that I'm going to repeat that same process. When I think about that, it actually turns my stomach and gives me this intense anxiety and desire to stop the EM2WL process altogether
Good job, keep focusing on those positives.
Regarding uncertainty - keep the facts in mind.
How much were you eating when you gained weight, were you exercising this way?
No, not what you think it might have been, how much, exactly, on average, for the big period of time?
Don't know, do you. Exactly. You have no idea in the world if current level is high or low, because you have literally nothing to compare it to.
You could have been eating exactly the same amount as right now or equivalent for your level of activity. Except for one weekend meal out adding an additional 417 calories on each week.
That is 20 lbs in 6 months gain of fat.
That's all it takes on regular basis. How easy would it be to have a meal out, of which you have no idea the ingredients or quantity, be 417 calories over what you would normally eat?
Shoot, a bag of Chipotle chips is 500 calories!0 -
Thought I would post a little update since it's been 5 days since I last checked in here.
I weighed on Friday at 154.6, so I actually dropped 1.4 lbs from my initial weigh-in. I think I had some hormonal fluctuations happening when I did my first one so I had the feeling it would be lower on Friday.
Overall, I'm noticing positive changes with eating more. I have noticed that my fixation on food has decreased a lot. I have a major sweet tooth and typically when there are sweets at work in the lunch room, I'm obsessed and can't realx until everything is gone. Last week there was a bowl of halloween candy there and it really didn't bother me very much.
I do have this niggling anxiety about this process, which I think is normal. I have had two periods in the past following weight loss when I started eating more (I don't know how much more) and just ballooned. In 2004, I lost 40lbs while away at University and then started dating my ex boyfriend (and eating more in general, but also more crap) and went from 145 to 175lbs in just 3 months. Then I went from 175 to 195 lbs in 6 months after that, and then went up to 240lbs 6 months after that. I don't know how much I was eating at that time, but I'm so paranoid that it was around what I'm eating now and that I'm going to repeat that same process. When I think about that, it actually turns my stomach and gives me this intense anxiety and desire to stop the EM2WL process altogether
Good job, keep focusing on those positives.
Regarding uncertainty - keep the facts in mind.
How much were you eating when you gained weight, were you exercising this way?
No, not what you think it might have been, how much, exactly, on average, for the big period of time?
Don't know, do you. Exactly. You have no idea in the world if current level is high or low, because you have literally nothing to compare it to.
You could have been eating exactly the same amount as right now or equivalent for your level of activity. Except for one weekend meal out adding an additional 417 calories on each week.
That is 20 lbs in 6 months gain of fat.
That's all it takes on regular basis. How easy would it be to have a meal out, of which you have no idea the ingredients or quantity, be 417 calories over what you would normally eat?
Shoot, a bag of Chipotle chips is 500 calories!
This is very true, and I hadn't thought if that way Thank you! Always the voice of reason and a fresh perspective! 0
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