When to refeed and do I need one?
dhills503
Posts: 8 Member
I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
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How much are you eating per day?0
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http://strengthunbound.com/when-to-take-a-diet-break/
The above links to an informative and well thought out blog entry on the topic... I don't have any personal knowledge on the subject, aside from sometimes I just get sick of being at a deficit and take a week or so off, with little damage to my progress (other than slowing it)0 -
I'm eating roughly 2250 cal (50f 200p 250c) just dropped my carbs only to 225.
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If you are doing low carb yes then I would do a refeed. I do 5 days low carb 2 day refeed (eating 3-4k calories). It kickstarted my fat loss and I am getting more vascularity.0
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Refeeds are for 3 groups:
low carb dieting
high deficits for an extended time
very lean trying to get leaner
You meet none of these categories so a refeed is not for you0 -
I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.0 -
I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??0 -
Your tracking is most likely off. Be merticulous on your weighing and tracking of food and if that doesn't work you may want to increase the deficit slightly. At the numbers you're running a re-feed is not appropriate at any time.0
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Stalling for 2-3 weeks happens. But re-run your numbers--2250 may be close to maintenance now. and tighten up your logging. You barely have room for error.0
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I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??
And somehow eating more "makes sense" and corrects this?
<boggle>
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It makes perfect sense. You are letting day to day or week to week changes in weight guide your progress. Since weight loss is usually non-linear due to water retention and a host of other factors, you can't look at progress in that manner. It's far better to weigh daily, take a weekly average, then compare weekly averages after a month. There should be a downward trend, not necessarily a linear downward drop. If after a month your weight shows no downward trend, the answer is always that you are eating too much. If you feel that your calories should absolutely be low enough to cause weight loss, then the reason you are eating too much is probably because your tracking is off. Give this a read and decide how confident you really are in your calorie count: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??
About refeeds, most people don't need them. If you are already fairly lean and want to get exceptionally lean, they can be useful. I'm talking abs are showing but trying to get to full on 6 pack. If you are not in that category, a full diet break is probably more appropriate than a refeed. I usually do 2 weeks of eating maintenance every 8-12 weeks of dieting depending how much fat I am carrying at the time (the fatter I am, the longer I go before a break).
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I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That said, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??
I'll bet your food tracking is not consistent then, or what you are experiencing is natural fluctuation. Weight loss is not linear.0 -
SergeantSausage wrote: »I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??
And somehow eating more "makes sense" and corrects this?
<boggle>
It never does make sense to raise calories to lose weight.0 -
SergeantSausage wrote: »I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??
And somehow eating more "makes sense" and corrects this?
<boggle>
It never does make sense to raise calories to lose weight.
For one day, Yes it does. It raises leptin levels.
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If you have to ask you probably don't need one.
I think refeeds, for a large majority of people attempting weight-loss, is an over-hyped excuse to binge eat.
I'm not saying they're not useful or effective, but I know when I was losing weight and I heard about them it was just an excuse for me to eat a big bowl of cereal or donuts every week.0 -
I'm dumb... What is re-feeding?0
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Kimegatron wrote: »I'm dumb... What is re-feeding?
Really basic answer: A couple times a month you lower your fats and raise your carbs/calories a bit in order to "replenish" a fat burning hormone in our body. Just google it.
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bclarke1990 wrote: »If you have to ask you probably don't need one.
I think refeeds, for a large majority of people attempting weight-loss, is an over-hyped excuse to binge eat.
I'm not saying they're not useful or effective, but I know when I was losing weight and I heard about them it was just an excuse for me to eat a big bowl of cereal or donuts every week.
Honesty it's not even that. I still fit a serving or two of cereal into my macros atleast twice a week. I just wanted to do a refeed if It would help my weight loss. That's it. I'm not starving at all wit my calories but I am in a deficit. It's all in my head I'm sure. I just got used to the scale dropping numbers that I got shocked when I went up. Thanks though.
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Leptin isn't really the reason you should be doing refeeds. Full 2 week diet breaks do FAR more for leptin levels then a 1 day refeed. Refeeds are primarily psychological as a bit of a break for people who aren't getting a lot of calories/carbs. Replenishing glycogen levels can also lead to having better workouts. As far as jumpstarting the metabolism, that's mostly broscience garbage. Your metabolism will never be that slowed to begin with, and again, a 2 week diet break is what you want to be doing for that, not a 1 day refeed. 99% of the people on this message board will never need a refeed (not counting CKD folks).0
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SergeantSausage wrote: »I'm currently on my 8th week of a calorie deficit and my weight loss has stalled the past 2 or 3 weeks at high 192 and low 193. I dropped my cals (just carbs) and weight jumped up 1lbs and it's been around mid 194 these past days. I'm still doin 2 hiit session cardio a week. Could it be my metabolism needs a kick and I should refeed? How much more do I need to eat?
No, if you are not losing weight you are eating too much. That saus, 2 to 3 weeks is nothing.
Doesn't make sense cause I lost 7 lbs eating the same calories 2250 and out of no where it stalled the past 2-3 weeks.. I drop my calories by 100 and I gain a pound or so??
And somehow eating more "makes sense" and corrects this?
<boggle>
It never does make sense to raise calories to lose weight.
For one day, Yes it does. It raises leptin levels.
Why? If you're eating at a calorie deficit you will lose weight, granted the less you have to lose the slower it is.
It's not like a refeed is some kind of magic to start your weight loss going again.
Weight naturally fluctuates too. For example, I was five pounds heavier Monday than I was today when I stepped on the scale, and today's weight is about what I usually am anyway. I didn't gain fat overnight, and I didn't lose 5 pounds of fat since Monday. Natural weight fluctuation plus water retention from lots of salt on the weekend caused me to retain water. Simple as that.
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