Hit plateau, thinking of increasing calories?
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GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Logically I know this is an issue as you lose weight, but I never knew what amount of loss (or gain), was significant enough to warrant a recalculation. 10lbs, huh? Thanks.0 -
GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Thank you for the suggestion, but I am currently at roughly 50% of my TDEE@240 so don't know if I want to adjust down even further.0 -
GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Logically I know this is an issue as you lose weight, but I never knew what amount of loss (or gain), was significant enough to warrant a recalculation. 10lbs, huh? Thanks.
MFP said to recalculate after 10 pound loss. I guess the same for increase too.0 -
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GuitarJerry wrote: »GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Logically I know this is an issue as you lose weight, but I never knew what amount of loss (or gain), was significant enough to warrant a recalculation. 10lbs, huh? Thanks.
10 is a general recommendation. I've seen 5 lbs as well. What I do, is if my goal is to lose 1lb per week, and week over week, I see it shrinking, .8 then .5 etc, I'll just drop 100 cals, and that usually will get it going again. I'm not very scientific. I just look at results, and that tells me everything I need to know. All the analysis people go through freaks me out. Who has time for that. If I'm not losing, I drop cals. It's kind of simple, barring any medical conditions.
mhmm. I keep gaining and losing the same 20ish lbs (usually intentionally), so my numbers are always pretty consistent.0 -
I didn't know that this post/topic would go this far. Thank you for all of the input everyone, but I realize that I was too quick to say "plateau" and am just being impatient with my weight loss. I know it took several years to put on the weight so it's going to take more than a few months to take it back off. I was just frustrated this past week after having such good results the first few weeks so thought I'd be proactive and ask MFP. I guess I was just hoping for a 'secret' I didn't know existed, but you've all just confirmed it's accuracy, consistency, and patience like I already knew. I'll go back to being a non-talking wall now, haha.0
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Did you even read the thread or did you just decide to spout of stuff? I love how every few months you reappear in the same position with the same type of advice.
Yes, I did read the thread, and the "stuff" I "spouted" is directly relevant to his "problem".
His weight loss has probably triggered a metabolic slow down which requires a further decrease in caloric intake to overcome.
I don't know what is so difficult to understand about that. I provided citations from actual scientists and medical doctors from an actual medical journal (The Lancet) and the National Institute of Health.
Any time you hit a plateau during weight loss the answer is always the same - less calories.
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maillemaker wrote: »Did you even read the thread or did you just decide to spout of stuff? I love how every few months you reappear in the same position with the same type of advice.
Yes, I did read the thread, and the "stuff" I "spouted" is directly relevant to his "problem".
His weight loss has probably triggered a metabolic slow down which requires a further decrease in caloric intake to overcome.
I don't know what is so difficult to understand about that. I provided citations from actual scientists and medical doctors from an actual medical journal (The Lancet) and the National Institute of Health.
Any time you hit a plateau during weight loss the answer is always the same - less calories.
OP did not hit a plateau which he also said.0 -
I didn't know that this post/topic would go this far. Thank you for all of the input everyone, but I realize that I was too quick to say "plateau" and am just being impatient with my weight loss. I know it took several years to put on the weight so it's going to take more than a few months to take it back off. I was just frustrated this past week after having such good results the first few weeks so thought I'd be proactive and ask MFP. I guess I was just hoping for a 'secret' I didn't know existed, but you've all just confirmed it's accuracy, consistency, and patience like I already knew. I'll go back to being a non-talking wall now, haha.
I know that impatient feeling. I am the same way
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To the "non talking wall"
Feel free to impatient away in my book. A 2 week stall is FRUSTRATING!
I think you should give it a go with increasing the calories a bit. My loss didn't slow one bit from increasing from 1200 (BAD idea) to 1370. If anything, the 2 weeks where I stayed at 178 are gone and I am back to losing. It worked for me and I am a happy camper again. I MIGHT even increase to 1500 calories in a few weeks if it happens again. It is still a deficit
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Just stick to it. I recently didn't lose anything, not a single bit, for 3.5 weeks. Instead of panicking and starting to tinker with everything, I stuck with my plan and trusted the process and just last week went through a stretch where I showed a loss everyday for 5 days straight.
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Lol I wasnt calling the OP that, I was talking about actual wall since he said that is what it feels like.0
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maillemaker wrote: »Did you even read the thread or did you just decide to spout of stuff? I love how every few months you reappear in the same position with the same type of advice.
Yes, I did read the thread, and the "stuff" I "spouted" is directly relevant to his "problem".
His weight loss has probably triggered a metabolic slow down which requires a further decrease in caloric intake to overcome.
I don't know what is so difficult to understand about that. I provided citations from actual scientists and medical doctors from an actual medical journal (The Lancet) and the National Institute of Health.
Any time you hit a plateau during weight loss the answer is always the same - less calories.
7 weeks = metabolic slowdown? I don't think so. Metabolic slow down is something that takes longer than that...
OP is still losing, just at a slower rate...
or did you miss that part?0 -
GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Thank you for the suggestion, but I am currently at roughly 50% of my TDEE@240 so don't know if I want to adjust down even further.
Your TDEE will lower as you lose weight...not the % you are using.
For example as you lose you should change your percentage to 15% then 10% of TDEE so as not to lose too much muscle mass as you lose the fat/weight.
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Yep, I understand that my TDEE/BMR is based on my body weight. Currently the health-calc calculator has me at 3700kcal TDEE for 240lbs, so I'd be at 52% deficit with 1800 calories. If I bump the weight down to 200lbs the TDEE goes to 3200kcals, so a 44% deficit with 1800 calories.GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Thank you for the suggestion, but I am currently at roughly 50% of my TDEE@240 so don't know if I want to adjust down even further.
Your TDEE will lower as you lose weight...not the % you are using.
For example as you lose you should change your percentage to 15% then 10% of TDEE so as not to lose too much muscle mass as you lose the fat/weight.
I am unsure how I am going to adjust my calories/macros as I near my goal of 200lbs, but it will most likely be based on the rate of fat loss I am seeing when it gets closer. I definitely am going to try and calculate my personal TDEE using the formula you provided to see how close it matches with the calculator. If it is way off or I start to see drastic muscle loss, I may try to adjust sooner than that too.
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Yep, I understand that my TDEE/BMR is based on my body weight. Currently the health-calc calculator has me at 3700kcal TDEE for 240lbs, so I'd be at 52% deficit with 1800 calories. If I bump the weight down to 200lbs the TDEE goes to 3200kcals, so a 44% deficit with 1800 calories.GuitarJerry wrote: »One thing people constantly forget is: to adjust your TDEE lower as you lose. The general recommendation is adjust it down about every 10 lbs.
Thank you for the suggestion, but I am currently at roughly 50% of my TDEE@240 so don't know if I want to adjust down even further.
Your TDEE will lower as you lose weight...not the % you are using.
For example as you lose you should change your percentage to 15% then 10% of TDEE so as not to lose too much muscle mass as you lose the fat/weight.
I am unsure how I am going to adjust my calories/macros as I near my goal of 200lbs, but it will most likely be based on the rate of fat loss I am seeing when it gets closer. I definitely am going to try and calculate my personal TDEE using the formula you provided to see how close it matches with the calculator. If it is way off or I start to see drastic muscle loss, I may try to adjust sooner than that too.
Others have said it in not so many words, but remember that those calculators only give you ESTIMATES of your TDEE/BMR based upon population averages.
The thing about averages is, roughly 50% of people are above average, and roughly 50% are below average. You may be in the 'above' average group - you may be in the 'below' average group.
So use the calculator to get a starting point. Like others have said, try it for 4-6 weeks and evaluate.
1800 calories seems to be working just fine for you, and assuming you're not seeing any sort of lack of performance with your workouts, or you're not otherwise suffering from a lack of energy, just keep on keeping on.0 -
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Why do people always think that eating more is going to help them lose weight? Heck I'm going to order a pizza with some molten lava cake them.
OP, I don't understand, you've not stopped losing weight. Is the point of the post to ask if its okay if you eat more for a couple of days?0 -
I'm in a bit of a stall myself right now, and I've realized something after reading several threads like this: the advice from people who have lost substantial amounts of weight is always just to keep on keeping on.
I think I'll do that.
I think the OP should do that.0 -
TimothyFish wrote: »Didn't read all the posts, but a couple of observations: First, you don't lose weight by eating more, unless you increase your exercise by more than what you increase your consumption. Second, you don't lose weight because fat cells suddenly decide to release water. Fat cells don't hold water, for the very simple fact that oil and water don't mix.
I've now read everything on mfp. You do realize that fat cells are not 100% fat, right?0 -
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TimothyFish wrote: »Didn't read all the posts, but a couple of observations: First, you don't lose weight by eating more, unless you increase your exercise by more than what you increase your consumption. Second, you don't lose weight because fat cells suddenly decide to release water. Fat cells don't hold water, for the very simple fact that oil and water don't mix.
I've now read everything on mfp. You do realize that fat cells are not 100% fat, right?
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TimothyFish wrote: »Didn't read all the posts, but a couple of observations: First, you don't lose weight by eating more, unless you increase your exercise by more than what you increase your consumption. Second, you don't lose weight because fat cells suddenly decide to release water. Fat cells don't hold water, for the very simple fact that oil and water don't mix.
I've now read everything on mfp. You do realize that fat cells are not 100% fat, right?
Yay! Science fail! Lol0 -
TimothyFish wrote: »Didn't read all the posts, but a couple of observations: First, you don't lose weight by eating more, unless you increase your exercise by more than what you increase your consumption. Second, you don't lose weight because fat cells suddenly decide to release water. Fat cells don't hold water, for the very simple fact that oil and water don't mix.
I've now read everything on mfp. You do realize that fat cells are not 100% fat, right?
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You definitely aren't in plateau. I think you can eat more though, I definitely would not cut further. Patience.0
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7 weeks = metabolic slowdown? I don't think so. Metabolic slow down is something that takes longer than that...
I typically hit it within 5 days of caloric reduction.You literally have no clue what you are talking about. Honestly. You don't.
Sorry, but you're wrong, and I have science to back me up.
http://www.thelancet.com/journals/landia/article/PIIS2213-8587(15)00009-1/abstract
http://videocast.nih.gov/summary.asp?live=2993&bhcp=20
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5 days? Yea okay. Believe that if you want.
I don't have to "believe" it, I can feel it. Just like in the video, I get cold. I can tell you when I am actively losing body fat without ever getting on a scale. If I'm hungry and cold, I'm losing fat. Typically hits me 5 days into a calorie deficit.So is that the new reason why you are stuck?
I'm not stuck. I'm down 14 pounds since the last time I went to my doctor.Your link, doesn't work. But I did see the title. "Obesity is a disease" so basically more excuses.
LOL. Talk about judging a book by its cover, eh?
Both links work fine.
One link is a link to a medical journal called The Lancet. You will need to register to read the Lancet article but is is free to do so. The other link is a link to something called the Grand Rounds and is a series of lectures hosted by the National Institute of Health. This particular one is Dr. Rudy Liebel of Columbia University Medical Center. He specializes in pediatrics and obesity.
Both of these links cover the actual scientific evidence behind the permanent biological changes that occur due to obesity that stymie weight loss.Debating you really isn't going to be worth it I'll speak actual science without having to research and you'll look up links to support excuses. That's the way it usually works isn't it?
I just gave you the science. What you choose to do with it is up to you.0 -
maillemaker wrote: ». If I'm hungry and cold, I'm losing fat.
Or you need a sandwich and a sweatshirt?
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