Trying to repair a damaged matabolism
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OP: do you use a food scale to weigh your food?
I don't weight my food with a scale, but I so always measure out my food and stick to serving sizes.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think0 -
I'm not sure what I lowered it from....probably 1100. That was lowered from 1300. And I probably started dieting at around 1500 when I was 205lbs. This was over a span of two years. I didn't lose on 900 calories. After awhile, I found out I was pregnant, so dieting stopped and I continued eating healthy for the baby, but I didn't exercise and I didn't track calories during my pregnancy. I should have, and maybe I wouldn't have gained so much.I'm sorry if I wasn't clear, Mr. knight. I wasn't 175 pounds when I was eating 900 calories. I had already lost 55lbs, and had lowered my calories to 900 when I hit a plateau when I was about 150lbs.
What did you lower it from and how mich weight and over what period did you lose on 900 calories when you reduced intake?0 -
*eye roll* Clearly it was a typo. As you can see, I spelled it correctly in my post.*Metabolism.
Here, I repaired it for you.0 -
That's actually where I first heard about metabolic damage and it's what got me thinking that maybe that's what I did. Of course, I'm not a body builder or a competitor , but similar idea.google
"layne Norton damaged metabolism"0 -
Just an idea, but have you had your thyroid checked? When I had my daughter, I also breast fed. The weight wouldn't budge. I went to my doctor to complain, he did a simple test, and it turned out I had a thyroid issue. Never had one before. My doctor said it's fairly common for women to have issues after a pregnancy and breast feeding - it's a great time for the hormones to get out of wack. I choose not to go on thyroid medication and instead waited it out. Took about 2 years but my thyroid finally sorted itself out. Might want to look into it if you noticed that you started having problems after the pregnancy/breast feeding. Those nasty little hormones can play havoc on us!
^^THIS^^ I know a number of women (including myself) who ended up with thyroid problems post-pregnancy.0 -
Just an idea, but have you had your thyroid checked? When I had my daughter, I also breast fed. The weight wouldn't budge. I went to my doctor to complain, he did a simple test, and it turned out I had a thyroid issue. Never had one before. My doctor said it's fairly common for women to have issues after a pregnancy and breast feeding - it's a great time for the hormones to get out of wack. I choose not to go on thyroid medication and instead waited it out. Took about 2 years but my thyroid finally sorted itself out. Might want to look into it if you noticed that you started having problems after the pregnancy/breast feeding. Those nasty little hormones can play havoc on us!
^^THIS^^ I know a number of women (including myself) who ended up with thyroid problems post-pregnancy. Ask for a reverse T-3 test.
Not sure what happened here--but anyway--there it is.
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I agree that it is very easy to underestimate cals intaken. I think the previous dieting history is less important in the context of things because of the pregnancy and weight gain. The metabolic adaptations are most prominent at your lowest weight basically.
And I'm saying you are a liar or anything but maintaining weight at 150lbs on 900cals is a bw multiplier of 6. (less than half of a "normal" maintenance) That is very unlikely.
I'd start with measuring everything as accurately as possible and then go with the original advice 0 -
I'm not sure what I lowered it from....probably 1100. That was lowered from 1300. And I probably started dieting at around 1500 when I was 205lbs. This was over a span of two years. I didn't lose on 900 calories. After awhile, I found out I was pregnant, so dieting stopped and I continued eating healthy for the baby, but I didn't exercise and I didn't track calories during my pregnancy. I should have, and maybe I wouldn't have gained so much.I'm sorry if I wasn't clear, Mr. knight. I wasn't 175 pounds when I was eating 900 calories. I had already lost 55lbs, and had lowered my calories to 900 when I hit a plateau when I was about 150lbs.
What did you lower it from and how mich weight and over what period did you lose on 900 calories when you reduced intake?
Adaptive thermogenics exists. When you diet, your maintenance calories decrease. The longer the diet and/or the deeper the deficit, the more this generally happens. However, this does not explain you dropping calories and still not losing. AT is reversible (generally) and a period of eating 'normally' fixes it.
Layne Norton's vids were basically in relation to very lean competitive bb'ers (usually who have done long extended cycles of dieting for shows).
Also see this: http://www.bodyrecomposition.com/fat-loss/permanent-metabolic-damage-qa.html
If you are not weighing your food, you could well be eating quite a bit more than you think.
Also, check to see if you have any metabolic issues such as hypothyroidism that would mean that your maintenance is lower than average.0 -
I'm sorry, can you explain the "bw multiplier of 6"?I agree that it is very easy to underestimate cals intaken. I think the previous dieting history is less important in the context of things because of the pregnancy and weight gain. The metabolic adaptations are most prominent at your lowest weight basically.
And I'm saying you are a liar or anything but maintaining weight at 150lbs on 900cals is a bw multiplier of 6. (less than half of a "normal" maintenance) That is very unlikely.
I'd start with measuring everything as accurately as possible and then go with the original advice0 -
So....BW multiplier of 14cal/lb is maintenance calories. Am I correct in figuring to lose weight I have to have a 20% deficit from that figure? :huh:0
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I'm sorry, can you explain the "bw multiplier of 6"?I agree that it is very easy to underestimate cals intaken. I think the previous dieting history is less important in the context of things because of the pregnancy and weight gain. The metabolic adaptations are most prominent at your lowest weight basically.
And I'm saying you are a liar or anything but maintaining weight at 150lbs on 900cals is a bw multiplier of 6. (less than half of a "normal" maintenance) That is very unlikely.
I'd start with measuring everything as accurately as possible and then go with the original advice
150x6 = 900.
Most people maintain on roughly 14 to 16x bw and most people reliably lose weight on anywhere around 9-12 cals/lb.
That being said, this isn't going to hold true for everyone.
The biggest thing you can and should do to resolve this situation is to purchase a digital food scale and devote the next few weeks to tracking and measuring things meticulously. It's very likely that you are eating more than you think.0 -
Thank you very much Haroon! I appreciate your thorough advice and helpful inputI think the advice you've been given by almost everyone has been poor, especially compared to the usual standards, with the exception of a few members who actually answered most or all of your questions. The first thing, as chrisdavey said, is that your caloric intake is still quite low for someone of your weight and height if we are using Lyle McDonald's guidelines for maintenance caloric intake:
"In general, women or those with a ‘slower’ metabolic rate should use the lower value (14 cal/lb) and men or those with a ‘faster’ metabolic rate should use the higher value (16 cal/lb) as a STARTING POINT ESTIMATION for maintenance calories."
http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html
Again, like chris has said "I'd keep eating around 2000 and see if you weight starts to level out. If you continue gaining at 2000 then I'd say you still have quite a slow metabolism. In that case, I'd aim for slow weight gain until you are getting close to that 14x bw multiplier. "
But to answer your other questions:So, I guess my question is: 1) Am I going about repairing my damaged metabolism correctly? Did I give myself a reasonable time frame, or should I expect it to take longer? 2) Gaining weight is normal when repairing, but it will come off...right? When my body trusts me again doesn't think it needs to hoard it? And finally, 3) How will I know that my metabolism is repaired and I can start trying to lose weight, and how do I do that from where I am.
1) Relatively correct so far. Your diary is private but in terms of macronutrients (carbs, fat and protein) use a custom goal of:
0.8g protein/lb of lean body mass
0.4g fat/lb of bodyweight or 15-30% of your diet
the rest with carbs
and please watch this guideline video
http://www.youtube.com/watch?v=GAvW6xBZjSk
6-8 weeks? I'm not sure about this to be honest. I would not put a time frame on your health. I would stick with 2000 calories for now until your weight starts to level of with a few fluctuations and then start dieting with a 10-20% deficit. This could take several months, yes.
2) Yes, weight that is gained can be lost, regardless of what you have in the past, through diet and exercise (although some wacko doctors are claiming that exercise does not cause weight loss, eg Robert Lustig and his cronies at UCSF notwithstanding that it's a great medical school that I would be happy to go to what but hey whatever).
3) Been answered: continue what you are doing and see 1). Don't do any fad diets you read in the magazines, by celebrities and bodybuilders. Continue with your cardio and ensure you are weight training and using correct form in each exercise. Follow a beginner strength training program (I would suggest buying a book like Starting Strength or The New Rules of Lifting For Women from Amazon). Just a normal diet for now and don't stress it. 0 -
I'm sorry, can you explain the "bw multiplier of 6"?I agree that it is very easy to underestimate cals intaken. I think the previous dieting history is less important in the context of things because of the pregnancy and weight gain. The metabolic adaptations are most prominent at your lowest weight basically.
And I'm saying you are a liar or anything but maintaining weight at 150lbs on 900cals is a bw multiplier of 6. (less than half of a "normal" maintenance) That is very unlikely.
I'd start with measuring everything as accurately as possible and then go with the original advice
150x6 = 900.
Most people maintain on roughly 14 to 16x bw and most people reliably lose weight on anywhere around 9-12 cals/lb.
That being said, this isn't going to hold true for everyone.
The biggest thing you can and should do to resolve this situation is to purchase a digital food scale and devote the next few weeks to tracking and measuring things meticulously. It's very likely that you are eating more than you think.
Oh, okay. I'm with you now on the bw thing....took me a second to realize what it stands for. Thank you very much. I will definitely purchase a scale. 0 -
bump0
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150x6 = 900.
Most people maintain on roughly 14 to 16x bw and most people reliably lose weight on anywhere around 9-12 cals/lb.
That being said, this isn't going to hold true for everyone.
Even with that caveat, it is quite rare to find someone who has to drop to a multiplier of 8 to lose weight...never mind 6.0 -
Start at 00:35
http://youtu.be/AuGBs8GNBfE 0 -
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Bump0
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HBO Health of a Nation
http://www.youtube.com/watch?v=2i_cmltmQ6A
Study discussed where they ate 800 and no exercise.
900 and exercise - (I know, if really 900), could put you in the same boat I'd imagine, not that far removed.
Possible 15-20% reduction in metabolism not related to loss of muscle mass, just plain efficiency improvements in the body in general in everything.
Only an RMR test with a good bodyfat test would spell out if RMR is much lower than expected for body composition.
But method described, get accurate, get body unstressed, and then take reasonable deficit, can work too.0 -
I know you said that you havent had your thyroid checked but does hypothyroidism run in your family? It does in mine. I havent had mine checked in over a year but I decided to do something before it affects my weight. So I knew I had to lose weight.... Are you on any birth control thatll make you gain weight. Even though I know you said gaining doesnt affect you but just wondering0
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I have a very similar story. I was overweight as a teenager, lost loads of weight at university as I basically didn't eat a lot, carried on losing when I started work, plus I joined a gym then too. I was eating under 1200 calories, definitely, sometimes less. I did this for years.
I put on weight when I moved in with my now husband as I started eating normally, plus I was doing teacher training which was stressful.
I lost weight for our wedding through loads of cardio, and eating less than 1200. Got pregnant, so gained some. Lost it all, got pregnant again and gained even more.
After baby no.2 I did the 1200 calorie thing for a year, and I did lose weight. I also did lots more strength training. Then I discovered MFP and from reading the forums decided to increase my calories, eventually to 1500. I lost even more weight, and only then did I start to lose significantly from places like my hips. I think the extra calories made the strength training more effective.
I'm pregnant with no.3 now and eating up to 1800 calories a day, and still working out, so I'm hoping that this time I won't gain as much weight as I've had good eating habits for quite a while now.
I do think you can sort your metabolism out, because I think i managed to do it. All those years of eating less than 1200 calories, and 10 years later I managed to get myself as thin, and in better shape, by eating more!0 -
I haven't had it checked, but I think I'm going to when I schedule a physical at the beginning of the year. No, it doesn't run in my family but it seems that it could be a factor after having a baby, so I've seen with some responses.I know you said that you havent had your thyroid checked but does hypothyroidism run in your family? It does in mine. I havent had mine checked in over a year but I decided to do something before it affects my weight. So I knew I had to lose weight.... Are you on any birth control thatll make you gain weight. Even though I know you said gaining doesnt affect you but just wondering
And no, I haven't taken BC since 2008. I never really liked the way it altered my hormones and moods. The only reason I'm not affected by me gaining a little bit of weight is because I know that my body is trying to heal itself, and hoping that it falls off once it does.0 -
Great suggestions! I too am a product of over dieting and calorie restrictions for year! I am now working with a nutritionist, a MD, and am on a solid eating plan...cutting out the "white stuff," to a degree. Breads, Rice, Flour, Pasta, etc. but can have in moderation...just not daily. I don't have the spike in cravings and I am trying to eat fruits, vegies, lean meats and good fats. I have 40 lbs. to loose and seems like an uphill battle. I am however, feeling good since I have eliminated most of the sugar stuff! Amazing how sweet an apple really is!0
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That is encouraging! Great jobGreat suggestions! I too am a product of over dieting and calorie restrictions for year! I am now working with a nutritionist, a MD, and am on a solid eating plan...cutting out the "white stuff," to a degree. Breads, Rice, Flour, Pasta, etc. but can have in moderation...just not daily. I don't have the spike in cravings and I am trying to eat fruits, vegies, lean meats and good fats. I have 40 lbs. to loose and seems like an uphill battle. I am however, feeling good since I have eliminated most of the sugar stuff! Amazing how sweet an apple really is! I'm trying to lose 40 pounds too! 0 -
I haven't had it checked, but I think I'm going to when I schedule a physical at the beginning of the year. No, it doesn't run in my family but it seems that it could be a factor after having a baby, so I've seen with some responses.I know you said that you havent had your thyroid checked but does hypothyroidism run in your family? It does in mine. I havent had mine checked in over a year but I decided to do something before it affects my weight. So I knew I had to lose weight.... Are you on any birth control thatll make you gain weight. Even though I know you said gaining doesnt affect you but just wondering
And no, I haven't taken BC since 2008. I never really liked the way it altered my hormones and moods. The only reason I'm not affected by me gaining a little bit of weight is because I know that my body is trying to heal itself, and hoping that it falls off once it does.
Oh ok. Im trying to lose the weight after my 2nd. I was on the depo but been off for a year already but also had a poor eating habits since 2010-2011. But I finally took a stand and decided to change my ways and to lose the weight that ultimately made me obese0 -
Your metabolism is likely fine.
This and I don't believe for a second the "starvation mode" theory. Eating too many calories is what got us fat in the first place. It plain and simple makes no sense to me at all, to eat more to lose. I know that I'll start the fury, but it's just that-my opinion, and my endocrinologist.0 -
Your metabolism is likely fine.
This and I don't believe for a second the "starvation mode" theory. Eating too many calories is what got us fat in the first place. It plain and simple makes no sense to me at all, to eat more to lose. I know that I'll start the fury, but it's just that-my opinion, and my endocrinologist.
Not necessarily true. I think it's the yoyo diet thing that's damaging, but also when you want to lose and you eat way too few calories a day, and you keep that up for ages. Most active people need more than say 1100 calories a day to keep going, but then your body will get used to such a low amount, and then when you're forced into a position when you need to eat more, ie pregnancy, then you can pile on weight.
I never overate as a teenager, but I was overweight. At that age I knew nothing about nutrition really, so my response was to starve myself. All my friends would eat chips, crisps, biscuits, chocolate etc. I'd eat a bread roll for lunch (approx 200 cals) I walked everywhere too (I'm English, we tend to do that), played badminton, cycled etc.
So I started eating too little at a young age, but luckily I have managed to correct it in my 30s without resorting to eating too little!0 -
maybe it is what you are eating? like are you eating clean? are you consuming a large amount of sugar, carbs, fats, and sodium? i had a very poor diet several months ago. i wasn't losing anything, but i wasn't eating much either. there were times where i missed meals or didn't eat anything for the entire day. i ate a lot of sodium filled snacks, like jerky, flavored sunflower seeds, chips, and i had a thing for cookies and milk. once i decided to lose weight, i started to eat clean, i dramatically reduced my sodium intake, had nothing but water, with cardio workouts included. i lost a little over 10 pounds in a month. i also have a 9 month old and two other children. my body was out of of sync being postpartum. now that i got my weight down and i am eating better, things are looking up! so my suggestion would be to take into consideration what you are eating, not just how much of it you are consuming.0
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I'm sorry if I wasn't clear, Mr. knight. I wasn't 175 pounds when I was eating 900 calories. I had already lost 55lbs, and had lowered my calories to 900 when I hit a plateau when I was about 150lbs.
Now this makes sense. Of why you think your metabolism might be damaged. Eating this little amount of calories can screw you up.
http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment
You may just want to take a gander down in the results section. Good Luck at the Doctor and hope you get better soon!0 -
I'm sorry if I wasn't clear, Mr. knight. I wasn't 175 pounds when I was eating 900 calories. I had already lost 55lbs, and had lowered my calories to 900 when I hit a plateau when I was about 150lbs.
Now this makes sense. Of why you think your metabolism might be damaged. Eating this little amount of calories can screw you up.
http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment
You may just want to take a gander down in the results section. Good Luck at the Doctor and hope you get better soon!
Please only read this if you really understand it. These guys were literally starving themselves. They had reduced their body fat to 3%. You have not and will never be in starvation mode! Please can we put the starvation mode myth to bed. The maths is very simple
energy used> energy taken = weight loss
energy used< energy taken= weight gain
energy used= energy taken= maintenance
Caveat - médical issues aside.0
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