TDEE - 20% and the dreaded plateau!
thehappyfitmusician
Posts: 50 Member
(Let me start this post by saying I only want real responses that are helpful that don't repeat what I already know! Please be nice and helpful! I have been on this journey for over a year and have lost 61 pounds, but what always worked isn't working anymore!)
Throughout my journey I have typically eaten at TDEE - 20% and that worked for a good 10 months straight. Now, I have been severely plateauing with that same number and have experimented in both directions... meaning that I have eaten below and above that number to try to find what will work for me to get me off this plateau that I have been at for basically 2 months now. My weight loss has drastically slowed down and now I haven't lost in nearly 6 weeks, arg!
Feel free to read over my profile, but I typically eat at TDEE -20% on non-exercise days and then with exercise days I typically burn between 600-800 calories, so this is where I have been experimenting with not eating back exercise calories and eating back around half of my exercise calories.
I have read all of the posts from both sides of the argument--- "You're not eating enough! You're in starvation mode" or "You're eating too much, a greater deficit is the answer!" and what I'm saying is that I've tried both sides of the story... nothing is yielding a result for me and I'm stuck.
Anyone else experienced the same thing?! Thank you in advance!
Throughout my journey I have typically eaten at TDEE - 20% and that worked for a good 10 months straight. Now, I have been severely plateauing with that same number and have experimented in both directions... meaning that I have eaten below and above that number to try to find what will work for me to get me off this plateau that I have been at for basically 2 months now. My weight loss has drastically slowed down and now I haven't lost in nearly 6 weeks, arg!
Feel free to read over my profile, but I typically eat at TDEE -20% on non-exercise days and then with exercise days I typically burn between 600-800 calories, so this is where I have been experimenting with not eating back exercise calories and eating back around half of my exercise calories.
I have read all of the posts from both sides of the argument--- "You're not eating enough! You're in starvation mode" or "You're eating too much, a greater deficit is the answer!" and what I'm saying is that I've tried both sides of the story... nothing is yielding a result for me and I'm stuck.
Anyone else experienced the same thing?! Thank you in advance!
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Replies
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following for answers0
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I haven't experienced this, and I'm not sure I really believe in plateaus in weight-loss, but you could shift to maintenance for a couple months and then back into your cut.
Rigger0 -
Have you picked a realistic target weight or are you trying to become TOO thin?0
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You can try to up your work-out, heaver weights, longer cardo etc... that worked for me in the past.. Good luck0
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You're doing TDEE method AND eating back exercise cals? If you've figured your activity level correctly and included it in your TDEE numbers, then you do not eat back those burned cals.
Other possible issues - have you rerun your numbers recently? Taken measurements? Are clothes fitting any looser? I had my scale stand still for 6 months, but lost inches and dropped a full size during that time. And if you have been eating pretty much the same goal the whole time, it might be time to recheck the numbers as things have changed.
As far as the eating higher or lower with no results, how long did you stick with the new intake each time? Because it can take a good 4-6 weeks for the results to show up on the scale.0 -
Have you picked a realistic target weight or are you trying to become TOO thin?
Yes, my target weight is directly in the middle of my healthy weight range. I'm not trying to get to the low end or anything! Very realistic goals!0 -
Do you weigh your food? If you aren't losing weight you are at maintenance....and if you don't weigh your food you don't know what you are eating.
As mentioned...when you are doing TDEE you don't eat exercise calories back.
Open your diary....0 -
You can try to up your work-out, heaver weights, longer cardo etc... that worked for me in the past.. Good luck
Yep, done that too! ;/0 -
Do you weigh your food? If you aren't losing weight you are at maintenance....and if you don't weigh your food you don't know what you are eating.
As mentioned...when you are doing TDEE you don't eat exercise calories back.
Open your diary....
Yes of course I weigh everything I put into my mouth, I'm OCD about it. I measure everything! And I don't typically eat the calories back but have experimented both ways recently to see if a change will occur.0 -
Do you weigh your food? If you aren't losing weight you are at maintenance....and if you don't weigh your food you don't know what you are eating.
As mentioned...when you are doing TDEE you don't eat exercise calories back.
Open your diary....
Yes of course I weigh everything I put into my mouth, I'm OCD about it. I measure everything! And I don't typically eat the calories back but have experimented both ways recently to see if a change will occur.
do you weigh everything or measure??? there is a difference...0 -
Open your diary..0
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Do you weigh your food? If you aren't losing weight you are at maintenance....and if you don't weigh your food you don't know what you are eating.
As mentioned...when you are doing TDEE you don't eat exercise calories back.
Open your diary....
Yes of course I weigh everything I put into my mouth, I'm OCD about it. I measure everything! And I don't typically eat the calories back but have experimented both ways recently to see if a change will occur.
do you weigh everything or measure??? there is a difference...
If it requires being weighed it goes on the scale (i.e. proteins, fruits, etc.)! I even weigh bananas to see how many grams they are!
If it is something that has to be measured (i.e. liquids) it goes in the tbsp and tsp!
So I know there is a difference!0 -
The theory should stay the same, the numbers should just be recalculated. If you're using current numbers of weight and exercise count, and things still aren't changing, maybe your metabolism is being ridiculous, and a short term reset would do you good.
For my own count, I do things the MFP way just because I don't have a regular enough schedule to count on the workouts being consistent from week to week. I ran my own numbers through several calculators, just not accounting for workouts. Perhaps rethinking things that way may be useful?
Sorry to hear things aren't moving along better for you. Don't get discouraged, you'll get there.
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Do you weigh your food? If you aren't losing weight you are at maintenance....and if you don't weigh your food you don't know what you are eating.
As mentioned...when you are doing TDEE you don't eat exercise calories back.
Open your diary....
Yes of course I weigh everything I put into my mouth, I'm OCD about it. I measure everything! And I don't typically eat the calories back but have experimented both ways recently to see if a change will occur.
do you weigh everything or measure??? there is a difference...
If it requires being weighed it goes on the scale (i.e. proteins, fruits, etc.)! I even weigh bananas to see how many grams they are!
If it is something that has to be measured (i.e. liquids) it goes in the tbsp and tsp!
So I know there is a difference!
we can only go by your words because your diary isn't open.
The only other thing is you are eating exercise calories back when using TDEE method which is not what that method is for.
It is so you don't eat them back. You eat the same calories everyday.
If your exercise has slowed down that would result in a change in your TDEE numbers.0 -
Using the iifym TDEE calculator - 27yo/ 176#/ exercise 6x per week, I get a TDEE of 2385 and a BMR of 1584. TDEE - 20% would be 1908. I think you should try eating at 1900cal for a month and see what happens - not eating back your exercise cals as they are already added in TDEE. http://iifym.com/tdee-calculator/
You said you tried eating more cals. For how long and how many more per day or week, if you measure that way?
No matter what - keep moving and you will succeed. Patience is the key. Good Luck!0 -
Using the iifym TDEE calculator - 27yo/ 176#/ exercise 6x per week, I get a TDEE of 2385 and a BMR of 1584. TDEE - 20% would be 1908. I think you should try eating at 1900cal for a month and see what happens - not eating back your exercise cals as they are already added in TDEE. http://iifym.com/tdee-calculator/
You said you tried eating more cals. For how long and how many more per day or week, if you measure that way?
No matter what - keep moving and you will succeed. Patience is the key. Good Luck!
Yep, that is what I actually just did and I am going to try it! Thanks so much! I didn't try eating more calories for more than a few days, which now I'm going to stick to it for a few weeks and see what happens! 0 -
I didn't try eating more calories for more than a few days, which now I'm going to stick to it for a few weeks and see what happens!
You've been at this for a while now and you've been VERY successful. :drinker:
You know it takes your body more than a few days to make a change - give it time to process what you want it to do. :flowerforyou:0 -
Using the iifym TDEE calculator - 27yo/ 176#/ exercise 6x per week, I get a TDEE of 2385 and a BMR of 1584. TDEE - 20% would be 1908. I think you should try eating at 1900cal for a month and see what happens - not eating back your exercise cals as they are already added in TDEE. http://iifym.com/tdee-calculator/
You said you tried eating more cals. For how long and how many more per day or week, if you measure that way?
No matter what - keep moving and you will succeed. Patience is the key. Good Luck!
Yep, that is what I actually just did and I am going to try it! Thanks so much! I didn't try eating more calories for more than a few days, which now I'm going to stick to it for a few weeks and see what happens!
Really??? so you think eating more food is going to help you lose weight????
wow...0 -
Really??? so you think eating more food is going to help you lose weight????
wow...
Her TDEE was wrong to begin with - she states in her profile that she is eating BTW 1,300-1,500cals - why NOT take her word for it? According to the info she provides she SHOULD be eating a bit more0 -
because if she truely was eating that big of a deficet she would be losing weigh regardless at least 2lbs a week...and I often find people aren't honest with themselves let alone strangers on the internet. Never mind Online calculators are estimates...
As well in her profile she states she has gained muscle which is not possible eating at a deficet, along with a few other things in her profile that just don't ring valid to me...ie 22% BF lost...okay.
weight loss is calories in being less than calories out...period and if you aren't losing weight it is as simple as not being in a deficet and adding more food to that is counter intuitive.0 -
You're doing TDEE method AND eating back exercise cals? If you've figured your activity level correctly and included it in your TDEE numbers, then you do not eat back those burned cals.
Other possible issues - have you rerun your numbers recently? Taken measurements? Are clothes fitting any looser? I had my scale stand still for 6 months, but lost inches and dropped a full size during that time. And if you have been eating pretty much the same goal the whole time, it might be time to recheck the numbers as things have changed.
As far as the eating higher or lower with no results, how long did you stick with the new intake each time? Because it can take a good 4-6 weeks for the results to show up on the scale.
All of this. You really should be rerunning your numbers every 5-10 pounds. And the closer you are to your goal weight, the smaller your deficit should be. 20% may be too aggressive. What calculator do you use? I've found Scooby's one to be the most accurate for me.0 -
Some thoughts.
- Don't forget that your TDEE numbers need to be recalculated as your weight drops.
- And not to sound like a broken record, but yeah... you shouldn't really be eating back exercise calories on TDEE because they were already factored into your TDEE intake limit. I only eat back a small portion of exercise cals on beyond normal workout days (ex: go on 60+mi bike ride)
If you are eating at the TDEE level set for your higher weight, you are likely overconsuming. If you add "eat back" calories on top of that, you may have inadvertently already started eating at your "maintenance" level.
Speaking of breaking plateaus...
Things that have helped me break through plateaus:
1) Going off diet for 5-10 days and then resuming. (I have no physiological explanation why that works, but I often have a ridiculously huge drop afterwards.)
2) Seriously mixing up my workout routine - like completely altering my cardio workout, my duration and frequency, and then completely revisiting my strength routines. I've noticed that if I've fallen into too much steady state cardio, switching to HIIT or tabata type activities really shakes things loose. I'm convinced that the body becomes conditioned to regular activities. You almost need to shock the system. Give that a try.0 -
because if she truely was eating that big of a deficet she would be losing weigh regardless at least 2lbs a week...and I often find people aren't honest with themselves let alone strangers on the internet. Never mind Online calculators are estimates...
As well in her profile she states she has gained muscle which is not possible eating at a deficet, along with a few other things in her profile that just don't ring valid to me...ie 22% BF lost...okay.
weight loss is calories in being less than calories out...period and if you aren't losing weight it is as simple as not being in a deficet and adding more food to that is counter intuitive.
I totally agree. Someone who is wanting help, but refusing to open their dairy...kinda makes me go hmmm.0 -
If you feel like you are hitting a plateau or stick point , try adding more cardio or HIIT sessions during your week
if you are still sticking move some of your carbs to PWO ( post workout)0 -
Hi, I went thru the same thing, so what I did was, decided bugger this, and i pig'd out, gained a pound or two, and then decided its time to go back, I am back on under 50gram of carbs with one day at 70 grams, calories 1350 - 1500, i have changed my gym routine, and now walk 2 hours around the rugby field ( when my husband, son and daughter goes to play club rugby) tuesday thursday and friday, i also gym monday tuesday, thursday and friday. I have lost the weight Ive gained from my time off and a extra 4. maybe you just need to have some fun, and eat so that your body doesn't get use to the same thing.. well that's my opinion in any case.0
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It would be helpful if you opened your diary.
The most likely explanation is that you have been under-estimating your intake and/or over-estimating your exercise burn all along, and your body composition has finally changed enough so that what used to be a deficit even with the errors is no longer a deficit. IE, your TDEE has dropped enough to wipe out the margin of error.
The appropriate step here is to open up your food and exercise diary so "many" eyes can quickly go over it in excruciating detail.
"Eating more" is almost certainly not the right answer, and will most likely lead to an undesired outcome.0 -
Sorry to say something you don't want to hear but the only time I ever experienced a plateau for two months straight was because I had to UP MY CALS!0
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because if she truely was eating that big of a deficet she would be losing weigh regardless at least 2lbs a week...and I often find people aren't honest with themselves let alone strangers on the internet. Never mind Online calculators are estimates...
As well in her profile she states she has gained muscle which is not possible eating at a deficet, along with a few other things in her profile that just don't ring valid to me...ie 22% BF lost...okay.
weight loss is calories in being less than calories out...period and if you aren't losing weight it is as simple as not being in a deficet and adding more food to that is counter intuitive.
I totally agree. Someone who is wanting help, but refusing to open their dairy...kinda makes me go hmmm.
I don't really blame her for not wanting to open her diary.... I think she should provide information from her diary (stats like cals in, sodium, protein, carbs, fats, sugar, etc) but I totally respect her right to "privacy". How about ask her for that stuff instead if you really want to provide input? OP? Stats from the diary please0 -
How is your thyroid? Do you have hormonal issues? Diabetes? Sodium? Have you had your period in the last two months? I know it's a lot to ask but I have to ask.
I have PMDD and while only being in my mid 20's, I'm pretty close to being perimenopausal. Point in sharing that is that my hormones are all over the place and I never know when I'm going to have TOM. I tend to experience stalls in my inch and fat weight loss for absolutely no reason and the bloat from the onset of menstruation lasts for three weeks!
I do everything right like you claim to so maybe you have an underlying illness you don't know about. I hope you will share some of your Diary stats so we can help 0 -
You're doing TDEE method AND eating back exercise cals? If you've figured your activity level correctly and included it in your TDEE numbers, then you do not eat back those burned cals.
Other possible issues - have you rerun your numbers recently? Taken measurements? Are clothes fitting any looser? I had my scale stand still for 6 months, but lost inches and dropped a full size during that time. And if you have been eating pretty much the same goal the whole time, it might be time to recheck the numbers as things have changed.
As far as the eating higher or lower with no results, how long did you stick with the new intake each time? Because it can take a good 4-6 weeks for the results to show up on the scale.
This is the only post so far that delivers the right message and totally makes sense to me.0
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