Increasing Calories But Still Losing Weight

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Replies

  • dpr73
    dpr73 Posts: 495 Member
    Alright, I will continue adding. It's not that I am trying to avoid eating more it is that I hate the constant changing. Last week, I thought I had found my maintenance and was pretty comfortable with it given that I didn't seem to be losing until Monday. Now I am back to adding things in. But I understand all of your points. Btw, how big of a difference will going out on the weekends and not paying attention to calories make in my overall diet? Seeing as it is only weekends, should I just not worry about accounting for going over on occasion?
  • deksgrl
    deksgrl Posts: 7,237 Member
    Alright, I will continue adding. It's not that I am trying to avoid eating more it is that I hate the constant changing. Last week, I thought I had found my maintenance and was pretty comfortable with it given that I didn't seem to be losing until Monday. Now I am back to adding things in. But I understand all of your points. Btw, how big of a difference will going out on the weekends and not paying attention to calories make in my overall diet? Seeing as it is only weekends, should I just not worry about accounting for going over on occasion?

    Since you estimate ALL of your food, I don't see that it is going to make any difference at all. You are just guessing. So, don't worry about going over. You NEED to go over to gain weight.
  • dpr73
    dpr73 Posts: 495 Member
    Honestly, right now I don't want to gain. I just want to maintain my weight. After a little bit of time with maintaining, I will try to gain slowly (probably through a bulk) but for now I just want to figure out my maintenance level and not have to worry about eating to excess and then coming back down to maintenance again.
  • lporter229
    lporter229 Posts: 4,907 Member
    Maintenance is trial and error. It takes time to figure it all out. But you need to understand that people are trying to tell you that it's about ignoring the small fluctuations and observing the overall trends. Right now you have been trending downward which tells you that you are not in maintenance, you are in a deficit. So your solution should be to eat more. How much more? Only time will tell. Try to carve out some habits for yourself that you can live with. Maybe that means watching what you eat all week and enjoying one night a week out with your friends. Or maybe that means giving yourself a treat every day. And then if these habits start to trend in the wrong direction, you adjust them. Only you can figure out what will work for you over the long run. Just trust in the fact that you are not going to gain a ton of weight over night and as long as you stay in control over your eating habits, YOU WILL BE OK! People who gain all of their weight back after dieting tend to let go of all control and fall back into their bad habits. Just don't do that!

    Out of curiosity, how tall are you?
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Still losing weight but don't want to? That's easy:

    Eat more.

    You're eating more and still losing weight? Still easy:

    Eat even more.

    This isn't rocket science. Keep increasing your calories until you stop losing weight. If you happen to overshoot by a few hundred calories for a couple of weeks, you'll gain maybe a pound total. Expecting to be *exactly* the same weight during this whole process is unrealistic and ignores the realities of scale weight.

    Also, I assume you're weighing and measuring everything you eat.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    One of the big things you are missing is that maintenance doesn't mean you're the exact same weight every day. Set a 5-10lb RANGE and if you fall out of it, make small adjustments. No one weighs the same every day or every week. I can go up or down 3-5lbs every single day depending on my diet. High carbs and sodium == weight way up....which then suddenly disappears after a few days. If I skip the gym for a week then I lose 5lbs almost instantly. I think you're getting too wrapped up in the minutiae. You're a 19 year old male, and eating 1800 calories? That seems very low, which is probably why you're still losing weight. Increase slowly until you weight starts to even out, and keep in that approximate range that I mentioned.
  • dpr73
    dpr73 Posts: 495 Member
    Okay I understand that. I think what I will do is watch what I eat all week but let go a little more on the weekends and see how that works. I guess my fear lies in the fact that people say that almost everyone gains that weight back and I want to stay where I am. And I am about 5'7.
  • deksgrl
    deksgrl Posts: 7,237 Member


    Also, I assume you're weighing and measuring everything you eat.

    No, it is all estimates, which makes the obsessing over the little details even more ludicrous.
  • 3laine75
    3laine75 Posts: 3,069 Member
    It sounds like you've answered your own question. Stop planning ahead for splurges that you're not having and eat more now. You can even increase it gradually so you can keep an eye on what's happening. Try increasing by 100 or even 50 cals at a time.

    If you do slip up and overeat you can deal with that as and when it happens. If you're unsure about average cals, ATM, you can use the 'weekly' option to see how the week is playing out.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member


    Also, I assume you're weighing and measuring everything you eat.

    No, it is all estimates, which makes the obsessing over the little details even more ludicrous.

    To be fair, if someone had told me that I had to weight/measure everything I ate when I was 19, I would have laughed at them.

    But I was also probably consuming at least 3000 calories as a very active 145ish pound, 6'0" 19 year old who should have gained (and eventually did gain) 30+ pounds.
  • dpr73
    dpr73 Posts: 495 Member
    So should I just eat at maintenance for my whole week and not even plan at all that I will overeat on weekends? That is the big stickling point for me. I'd like to have extra calories to work with on the weekend in case I do go out in the evening.
  • dpr73
    dpr73 Posts: 495 Member


    Also, I assume you're weighing and measuring everything you eat.

    No, it is all estimates, which makes the obsessing over the little details even more ludicrous.

    Also, I NEVER said that I estimate everything. I said I estimate my evening meal while measuring everything else. This past weekend I didn't log my dinner on Saturday because I just assumed I would be overeating. However, the next day I logged and I definitely under ate by a lot (due to the traveling). But I am measuring out everything that can be measured during the entire day leading up to dinner.
  • deksgrl
    deksgrl Posts: 7,237 Member


    Also, I assume you're weighing and measuring everything you eat.

    No, it is all estimates, which makes the obsessing over the little details even more ludicrous.

    Also, I NEVER said that I estimate everything. I said I estimate my evening meal while measuring everything else. This past weekend I didn't log my dinner on Saturday because I just assumed I would be overeating. However, the next day I logged and I definitely under ate by a lot (due to the traveling). But I am measuring out everything that can be measured during the entire day leading up to dinner.

    Okay, sorry, I misunderstood.
  • 3laine75
    3laine75 Posts: 3,069 Member
    So should I just eat at maintenance for my whole week and not even plan at all that I will overeat on weekends? That is the big stickling point for me. I'd like to have extra calories to work with on the weekend in case I do go out in the evening.

    Yes, you can cross that bridge if and when you come to it :)

    Having those extra calories is giving you the problem that you're asking about so why not try another way?
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member


    Also, I assume you're weighing and measuring everything you eat.

    No, it is all estimates, which makes the obsessing over the little details even more ludicrous.

    Also, I NEVER said that I estimate everything. I said I estimate my evening meal while measuring everything else. This past weekend I didn't log my dinner on Saturday because I just assumed I would be overeating. However, the next day I logged and I definitely under ate by a lot (due to the traveling). But I am measuring out everything that can be measured during the entire day leading up to dinner.

    I strongly suggest that you log accurately even when you're going over. There are some interesting things you can do with a sufficiently large set of good data on weight and calories in/out. One of those things is determining a fairly solid estimate of your TDEE which can be really handy for all kinds of things...such as staying around maintenance, for example.
  • dpr73
    dpr73 Posts: 495 Member
    Okay. What I will do is try to get a full week in again eating at 1800 calories and see if I drop at all. If I do, then I will increase about 200 calories next week.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Okay. What I will do is try to get a full week in again eating at 1800 calories and see if I drop at all. If I do, then I will increase about 200 calories next week.

    I predict you will still lose weight on 1800 cals.
  • dpr73
    dpr73 Posts: 495 Member
    I call it 1800 calories but in reality it is probably more because I am forced to estimate my calories at dinner due to not having a measuring cup for veggies and starch. When I refer to "1800", I am saying the same meal plan/intake that I have since last week. I will really try to look at my trend so I know for sure how much I should be eating.
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    Try entering your stats here: http://scoobysworkshop.com/accurate-calorie-calculator/

    This is the calculator that's been the most accurate for me. I'm maintaining at 2600, and I'm a 45 year old woman. You need more calories than your currently eating.
  • dpr73
    dpr73 Posts: 495 Member
    Try entering your stats here: http://scoobysworkshop.com/accurate-calorie-calculator/

    This is the calculator that's been the most accurate for me. I'm maintaining at 2600, and I'm a 45 year old woman. You need more calories than your currently eating.

    I will try that but honestly I can't see how 1800 is too low. Is it possible to just have a really slow metabolism? It doesn't seem like the math would work out for me to be eating at 2600+ but I could be wrong.
  • stephaniefiteni
    stephaniefiteni Posts: 48 Member
    start measuring, after a while ur body tends to get use to calories/maintain/etc especially if u have increased ur metabolic capacity.
    for e.g. i eat almost double of what i use to this time round at 52kg then what i did last time i weighed 52.
  • lporter229
    lporter229 Posts: 4,907 Member
    Here's a little food for thought: What you are experiencing transitioning to maintenance is very normal for a lot of people. You have just worked your butt off to achieve a goal and now you are there...now what? You know you can't just keep going, because then you are headed in the opposite direction. But you are going to miss that satisfaction you get by putting in the hard work and seeing results. Missing this is what people are often afraid of. Now is a good time to try shifting your mindset and set some goals related to fitness rather than weight loss. You can take up running (and if you do, make sure you eat enough!) and work towards getting faster or building endurance. You can try strength training and set your goals around that. There are many things you can do now that don't have to revolve around weight loss. And the nice thing is, if you focus your efforts in this direction, the maintenance will fall in line.
  • dpr73
    dpr73 Posts: 495 Member
    Here's a little food for thought: What you are experiencing transitioning to maintenance is very normal for a lot of people. You have just worked your butt off to achieve a goal and now you are there...now what? You know you can't just keep going, because then you are headed in the opposite direction. But you are going to miss that satisfaction you get by putting in the hard work and seeing results. Missing this is what people are often afraid of. Now is a good time to try shifting your mindset and set some goals related to fitness rather than weight loss. You can take up running (and if you do, make sure you eat enough!) and work towards getting faster or building endurance. You can try strength training and set your goals around that. There are many things you can do now that don't have to revolve around weight loss. And the nice thing is, if you focus your efforts in this direction, the maintenance will fall in line.

    I just want to maintain, but I don't want to increase calories and gain weight. I just don't know where I should start. I am guessing paying attention to this week really closely and then increasing from there might be the way to go. But honestly I just don't know where I should start with maintenance.
    I am focusing on working out with weights in the gym. I don't want to gain weight at the moment, but I am trying to recomp right now.
  • dpr73
    dpr73 Posts: 495 Member
    So with all the suggestions, the consensus is that I increase calories over the course of my week. Does any one have a recommended amount that I should shoot for for the rest of this week?
  • TEMMEAlexa
    TEMMEAlexa Posts: 79 Member
    Increasing calorie intake is not the only option for that. You must gain some good ratio of muscle weight to maintain weight. Drink good amount of water. Also, saturated fat is good for body. It also helps maintain weight.
  • deksgrl
    deksgrl Posts: 7,237 Member
    So with all the suggestions, the consensus is that I increase calories over the course of my week. Does any one have a recommended amount that I should shoot for for the rest of this week?

    The problem here is you don't have any idea what your TDEE is. Have you used an online calculator to estimate TDEE? I would start there. If it is a lot higher than what you have been eating then add just a couple of hundred calories per week until you get up to the TDEE level. I'm guessing that it is a lot higher, since you are a young, active male, and you said you need to go UP to get to 1800. I'm a much older and less active woman and I eat 1800 to lose weight, your TDEE should be well over 2000 calories as a young man.
  • dpr73
    dpr73 Posts: 495 Member
    So with all the suggestions, the consensus is that I increase calories over the course of my week. Does any one have a recommended amount that I should shoot for for the rest of this week?

    The problem here is you don't have any idea what your TDEE is. Have you used an online calculator to estimate TDEE? I would start there. If it is a lot higher than what you have been eating then add just a couple of hundred calories per week until you get up to the TDEE level. I'm guessing that it is a lot higher, since you are a young, active male, and you said you need to go UP to get to 1800. I'm a much older and less active woman and I eat 1800 to lose weight, your TDEE should be well over 2000 calories as a young man.

    All TDEE Calculators put me at around 2300-2500 calories. But the weird thing is, I have only been losing 1-1.5lbs a week eating around 1800 calories so I don't really get how the math is working out to put me at 2300...I seem to be lower right?
  • deksgrl
    deksgrl Posts: 7,237 Member
    So with all the suggestions, the consensus is that I increase calories over the course of my week. Does any one have a recommended amount that I should shoot for for the rest of this week?

    The problem here is you don't have any idea what your TDEE is. Have you used an online calculator to estimate TDEE? I would start there. If it is a lot higher than what you have been eating then add just a couple of hundred calories per week until you get up to the TDEE level. I'm guessing that it is a lot higher, since you are a young, active male, and you said you need to go UP to get to 1800. I'm a much older and less active woman and I eat 1800 to lose weight, your TDEE should be well over 2000 calories as a young man.

    All TDEE Calculators put me at around 2300-2500 calories. But the weird thing is, I have only been losing 1-1.5lbs a week eating around 1800 calories so I don't really get how the math is working out to put me at 2300...I seem to be lower right?

    The math is perfect for 1 to 1.5 pounds per week. 2300-500 = 1800. 2500-750=1750. So there you go, eat 2300 to 2500 and you will maintain your weight.
  • dpr73
    dpr73 Posts: 495 Member
    So with all the suggestions, the consensus is that I increase calories over the course of my week. Does any one have a recommended amount that I should shoot for for the rest of this week?

    The problem here is you don't have any idea what your TDEE is. Have you used an online calculator to estimate TDEE? I would start there. If it is a lot higher than what you have been eating then add just a couple of hundred calories per week until you get up to the TDEE level. I'm guessing that it is a lot higher, since you are a young, active male, and you said you need to go UP to get to 1800. I'm a much older and less active woman and I eat 1800 to lose weight, your TDEE should be well over 2000 calories as a young man.

    All TDEE Calculators put me at around 2300-2500 calories. But the weird thing is, I have only been losing 1-1.5lbs a week eating around 1800 calories so I don't really get how the math is working out to put me at 2300...I seem to be lower right?

    The math is perfect for 1 to 1.5 pounds per week. 2300-500 = 1800. 2500-750=1750. So there you go, eat 2300 to 2500 and you will maintain your weight.

    Okay. So maybe all this time I have been eyeballing my portions at dinner accurately and didn't even know it! I will add in 100 calories at breakfast and lunch this week and then evaluate. I will add in 300 more calories next week if I see any drops on the scale.
  • dpr73
    dpr73 Posts: 495 Member
    I just increased calories today: added 120 to my breakfast, 100 to my lunch, and had an extra grilled piece of chicken to my dinner; therefore, I had two pieces of grilled marinated chicken, a cup or so of string beans, and a half cup of brown rice. Do you think this was too much or about right?

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