Please could I have advice?

Hi. As long as you are weighing and logging EVERYTHING that you eat and that it is accurately measured and weighed and you're using accurate data, you're doing ok. There's a lot of talk about eating exercise calories (I started a thread in the exercise and fitness board yesterday). It seems to depend on the type of exercise and how you are recording it. A hrm is more accurate than mfp for steady state cardio but not for hiit, circuits or lifting. Some people say to only eat 50% of what Mfp recommends. It also depends on how much energy you have and how hungry you are. I am eating back about 75% of mine, or I round it down to the nearest 50. I am on a good loosing streak but who knows how long it will last!

As for weight gain, there are so many variables that you need not worry about 1 or 2lbs up as long as the general trend is downward. trust in the cico programme. If you're logging accurately you cannot go wrong. It's math!

You are doing very well and appear to be avoiding many of the mistakes new dieters make. You will always lose more in the first few weeks. Carry on doing what you are doing and be patient. If theres no movement in 3 weeks then you might want to adjust or check on logging or your deficit.

As pointed out you will fluctuate. I fluctuated 4lbs in a few hours yesterday , but it was my dinner.... Dont worry you are looking for a steady trend downwards.

You're doing it all wrong. Your calories are way too low.

The reason you saw a dramatic weight loss in week 1 was because your calories were very low. In order to lose 4lbs in one week you would need an almost 1000 calorie a day defecit.

Following the same diet, you began to see a tapering of the weight loss in week 2 because your body was essentially entering survival mode. The very low calorie diet causes your metabolism to slow down, and the release of the stress hormone cortisol which signals the body to store as much fat as possible.

You need to increase your calories and never drop them too low. You should be aiming for 1lb a week in order to preserve a much muscle mass as possible. A good rule of thumb for estimating your calorie requirements is (13 x Weight in Pounds).

Keep working hard and eating clean and you'll be where you want to be in no time.

Good luck

dsm88 wrote: »

You're doing it all wrong. Your calories are way too low.

The reason you saw a dramatic weight loss in week 1 was because your calories were very low. In order to lose 4lbs in one week you would need an almost 1000 calorie a day defecit.

Following the same diet, you began to see a tapering of the weight loss in week 2 because your body was essentially entering survival mode. The very low calorie diet causes your metabolism to slow down, and the release of the stress hormone cortisol which signals the body to store as much fat as possible.

You need to increase your calories and never drop them too low. You should be aiming for 1lb a week in order to preserve a much muscle mass as possible. A good rule of thumb for estimating your calorie requirements is (13 x Weight in Pounds).

Keep working hard and eating clean and you'll be where you want to be in no time.

Good luck

The dramatic loss in the first week was because that tends to happen to everyone in the first week; it's water weight. It happens when you start to eat in a deficit. 1200 for many women is not a very low calorie diet. Hell, for me, 1200 is only 300 calories below maintenance. And no one is going to go into anything close to starvation mode in a week.

I do agree that 1lb a week is a good goal, but for some people 1200 would be 1lb a week. We don't know anything about her other than her age, so you can't start saying that 1200 is a very low calorie diet.

4lbs in 3 weeks sounds good to me!