Been on this site for year. Frustrated.
carriecarrot
Posts: 70 Member
I've been on this site for a couple of years. Every time I start logging my calories, I end up losing a lot of weight quickly, in fact, a lot quicker than myfitnesspal's estimate. Of course, somewhere down the line I always end up gaining it back.I This is because after about 3 months, I end up getting ravenous and eating everything in sight and I stop logging my calories. It's like my body is fighting back. I understand that losing weight too quickly can cause you to regain. The general advice is to lose weight slowly, if you want to keep it off. It's hard for me to lose weight slowly when I lose weight faster than I am supposed to based on myfitnesspal's estimated calories. I know that the common sense thing to do would be to raise my calories, but I guess I am afraid I will raise it too much and not lose any weight or lose weight TOO slowly. ANYWAY, I want to do this RIGHT this time!!! I am also thinking about using set point theory, which is the theory that our bodies have a set weight that it likes to be at, and when you lose more than 10% of your body weight, your body increases your appetite so you will regain the weight you lost and get back to your point. Anyway, I would like to lower my set point, by losing 10% at a time, and then going on maintenance for awhile, and then losing another 10% and so on... The problem is that the literature on set point says it takes about 6 months of maintenance to reset your set point. Ouch! That would take forever... I'm wondering if 2-3 months on maintenance would do the trick? Has anyone else had these problems? Anyone else tried the set point method or switched between weight loss/maintenance to increase their success?
Thanks!
Thanks!
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Replies
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Losing weight quickly won't cause you to regain weight. Not establishing good and sustainable habits are the cause of you gaining weight (see you getting ravenous and not logging calories). Changing your habits takes time. If you don't make long term changes in your behavior you are always going to wind up back where you started.0
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Maintaining weight after a loss is tough. You really have to still be on point with your nutrition. It sounds to me like your weight loss diet plan is not sustainable. How many calories are you eating/day? What are your macros? If you cannot stick to your nutritional goals, then you need to change them. Hit me up if you have questions. I'd be happy to help.0
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Honestly, I think you need to forget the set point stuff and lose more slowly by upping your calories. You pretty much said this in your post, and worrying that you won't lose if you eat slightly more is illogical. I think you're over thinking it.0
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Did you eat up to your calorie goal every day? Did you weigh everything? Were you too strict on yourself (cutting out certain foods, never allowing yourself a cheat meal, etc)?
I haven't heard this set point theory before but I can't say I'm a fan. I don't like the idea that everyone has a 'perfect weight' or whatever anyway, and the fact that I as well as so many other people here lost a considerable amount of weight without issues like increased appetite and while just staying in a deficit for the whole time implies that it isn't true.0 -
I'd suggest setting MFP up for a slow loss - 0.5-1lb per week - and monitoring that for a month to see if you lose at an OK rate. If you're losing too quickly, up your calories and remember that you have to up them quite a lot to suddenly put weight on or stop losing. Having a smaller deficit will make it easier to stay on track as well, because you can fit more things into your diet and are less likely to end up depriving yourself of anything.
Every 6-8 weeks, eat at maintenance for 1-2 weeks. Give yourself a diet break. You could do it to coincide with a holiday, or a week where everyone has a birthday! You should combat the increase in appetite or the "I want to eat forbidden foods" urges that come from eating at a big deficit for a long time. Just remember not to let maintenance drag out for longer, and not to treat it like an excuse to eat anything going!0 -
I don't know how much validity the set point has. I don't know much about it, but it seems like its recommending eating at maintenance to balance hormonal/metabolic adjustments (adaptive thermogenesis) caused by dieting. Some people would suggests eating at maintenance every 6 months would be beneficial. When I was actively dieting, I was doing that for more of a sanity thing than anything else. But I don't think it needs to be for extended periods of time.
Additionally, I think the more inherent issue you are a facing, you aren't learning what foods you should eat to be able to maintain a deficit over prolonged periods of time. Whether or not you regain is based more on if you learn what and how much to eat, and what kind of habits you form. Honestly, why not set a smaller weight loss goal (maybe start at 1 - 1.5 lbs per week) and work on the quality/type of foods to ensure you are full more often.
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Consistent logging day in and day out to help you build habits. New habits are what will keep you going for the long run.0
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+1soapsandropes wrote: »Losing weight quickly won't cause you to regain weight. Not establishing good and sustainable habits are the cause of you gaining weight (see you getting ravenous and not logging calories). Changing your habits takes time. If you don't make long term changes in your behavior you are always going to wind up back where you started.I don't know how much validity the set point has. I don't know much about it, but it seems like its recommending eating at maintenance to balance hormonal/metabolic adjustments (adaptive thermogenesis) caused by dieting. Some people would suggests eating at maintenance every 6 months would be beneficial. When I was actively dieting, I was doing that for more of a sanity thing than anything else. But I don't think it needs to be for extended periods of time.
Additionally, I think the more inherent issue you are a facing, you aren't learning what foods you should eat to be able to maintain a deficit over prolonged periods of time. Whether or not you regain is based more on if you learn what and how much to eat, and what kind of habits you form. Honestly, why not set a smaller weight loss goal (maybe start at 1 - 1.5 lbs per week) and work on the quality/type of foods to ensure you are full more often.
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You won't find much support for set point theory here, as there isn't much science to it.
But there is no problem with taking a break from dieting and going to maintenance. You can even increase your calories, but stay at a small deficit. Eat more and still lose weight.
If you always lose weight faster than the estimate, you should reassess your goal numbers based on this information. If you set the the MFP goal to 1lb per week, but lose 1.5 lbs per week over the course of a month or two, increase your goal by 250 calories. Reassess as needed to hit your goal rate.
Lastly, when you log are you overestimating your portions? Either intentionally or through estimation? This could also give you the results you are seeing (lose fast, get hungry, gain it back). Try to be as accurate as possible to make sure you get enough food while also losing at a reasonable rate.0 -
okay so you are good at losing weight but not maintaining it...learn how to maintain.
Which is just like losing but with a few extra calories...not a lot of extra (unless you are exercising a lot) but a couple hundred maybe.0 -
Yeah, I have tried to do this through sheer will power. Sorry for thinking that maybe there is a better way to approach this instead of just relying on my will alone.
Everyone else - thanks for the suggestions!
I think I will experiment with switching between maintenance/deficit and see if that helps me stay on track (but for much, much shorter periods of time than 6 months)
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A change in thinking has helped me. Before, when I wanted to lose weight it was more for looks and vanity. This time I am focusing on health. Losing weight is a big part of being healthy, but it is no longer the primary goal at the exclusion of being healthy. I do not eat perfectly, but more healthy than a year ago. Make gradual changes to your diet and stick with them 80%-95% of the time. Think about it as adding to your diet instead of depriving yourself. Add more fiber, nutrient dense food, lean protein, whole grains, low fat dairy gradually one goal at a time over the coarse of a few months. You will probably see lowered weight loss as you add stuff because you will naturally be less hungry for the higher calorie less nutrient dense foods. When you have the healthy stuff added then start tracking the calories, tightening up on the weights and measures of foods, logging correctly and the other good habits that lead to sustained weight loss.0
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(edited) thanks for the suggestions everyone. I hope I am successful this time.0
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I'm a big fan of training your brain and eyes to understand what maintenance calories looks and feels like. If you calculate your maintenance calories at your goal weight, let's just say the calculators say that's 1700 calories without exercise, set your target calories to that. And then eat that (on average) every day. You'll lose weight fast at first, then slower as you get close to your goal weight. But what it teaches you is what your 1700 calories (for example) is, and that's the amount you eat on average every day forever.0
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When the going gets tough you have to DIG IN and fight through it. Feeling ravenous? Eat a bunch of celery and carrots. Feeling full helps to fight making bad food choices. Get an accountability buddy... someone to call, email or text when you feel like you want to eat the world and check in. Also, keeping a good journal or creating a blog to document your journey may be just what you need. Good luck lady!
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carriecarrot wrote:This is because after about 3 months, I end up getting ravenous and eating everything in sight and I stop logging my calories.
So don't do that.
I don't mean to be blunt, but it really is that simple. You have to be disciplined.
If you are getting hungrier, look through your food lots and make sure you're getting enough fiber and protein. And try not to be consistently too far under your calorie allowance.0 -
There is no validity to the set point "theory" it's a marketing gimmick attached to weight loss products.
Focus on the long term and just make small sustainable choices. You'll make mistakes on the way, but just compensate for them later. Don't focus on the scale, but concentrate on your increased energy, endurance, strength, etc. Dropping the weight is a by-product of general wellness.
Now you've proven that you can make big changes in a short period of time. Making small changes over a long period is easier, yes?0 -
carriecarrot wrote: »Yeah, I have tried to do this through sheer will power. Sorry for thinking that maybe there is a better way to approach this instead of just relying on my will alone.
This is why quick fixes don't work, because they rely on strict plans and lots of will power. If you work on slow weight loss and changing habits then you won't have to exert as much will power because it will become your behavior "set point". You can do it!0 -
I'm a big fan of training your brain and eyes to understand what maintenance calories looks and feels like. If you calculate your maintenance calories at your goal weight, let's just say the calculators say that's 1700 calories without exercise, set your target calories to that. And then eat that (on average) every day. You'll lose weight fast at first, then slower as you get close to your goal weight. But what it teaches you is what your 1700 calories (for example) is, and that's the amount you eat on average every day forever.
I loved this! Never thought to see what I would be eating on maintence when I get to goal. It actually seem less daunting in the long run, seeing where I will be.0 -
This is exactly what I plan to do for my last 20 pounds. Yeah my weight loss will slow down but it should be an easier transition into maintenance. I have a really good feel for the calories I am set at right now and I could probably stop weighing my food and still lose weight. A lot of us eat many of the same meals each week or the same size portion each time. Eventually you get a feel for what 8 oz of chicken looks like or what a 200gm nectarine looks like. It's training our brains to know what a proper size meal looks like for the weight we are trying to be.I'm a big fan of training your brain and eyes to understand what maintenance calories looks and feels like. If you calculate your maintenance calories at your goal weight, let's just say the calculators say that's 1700 calories without exercise, set your target calories to that. And then eat that (on average) every day. You'll lose weight fast at first, then slower as you get close to your goal weight. But what it teaches you is what your 1700 calories (for example) is, and that's the amount you eat on average every day forever.
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carriecarrot wrote: »Yeah, I have tried to do this through sheer will power. Sorry for thinking that maybe there is a better way to approach this instead of just relying on my will alone.
Everyone else - thanks for the suggestions!
I think I will experiment with switching between maintenance/deficit and see if that helps me stay on track (but for much, much shorter periods of time than 6 months)
Keep in mind there are tons of strategies or ways of eating. You probably just need to find one that will help you reach your goals. Unfortunately, too many people try the same one over and over thinking its going to work. Just to list a few: Interim Fasting (16:8, 5:2), low carb, IIFYM, 80/10/10, vegan/vegetarian, paleo, etc...
Another thing is, figure out what your true end goals are and I am not just talking weight. For me, it's abs (I think it is for most guys) so my workout and diet work together. This means, I have a solid progressive lifting program and my macros are set up to incorporate more protein/carbs. My overall goal is to maximize fat loss and minimize muscle loss. My others goals are to be strong and flexible. In fact, I don't even have a weight goal. All of my goals are fitness based.0 -
Have been tracking for 10 weeks and enjoying doing so. I started out at 10 st 7 lbs and my goal was to lose 7 lbs. I have actually lost 11 lbs and still going for it hoping to be 9st 5 by end of summer. I'm finding it relatively simple to track and stay within my daily allowance with the ocassional glitch some days. I include a good 40 minute walk at least 6 days per week. Good luck everyone0
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As a celiac, I'm trying to think of my diet like a gluten free diet.
A celiac must go GF for life. We can't just go GF until symptoms are gone, or just for that first year of healing. We have to stay GF for life or we'll end right back to where we started - unhealthy.
I'm applying that same thinking to weight loss. What ever you need to do to lose weight, it is something you will need to do forever. If you go back to what you did when you gained weight (and were unsatisfied with your health or appearance) your body will go back to its old unhealthy self.
However you are losing weight, you need to be prepared to continue on that way forever. There is no end point.0 -
carriecarrot wrote: »I've been on this site for a couple of years. Every time I start logging my calories, I end up losing a lot of weight quickly, in fact, a lot quicker than myfitnesspal's estimate. Of course, somewhere down the line I always end up gaining it back.I This is because after about 3 months, I end up getting ravenous and eating everything in sight and I stop logging my calories. It's like my body is fighting back. I understand that losing weight too quickly can cause you to regain. The general advice is to lose weight slowly, if you want to keep it off. It's hard for me to lose weight slowly when I lose weight faster than I am supposed to based on myfitnesspal's estimated calories. I know that the common sense thing to do would be to raise my calories, but I guess I am afraid I will raise it too much and not lose any weight or lose weight TOO slowly. ANYWAY, I want to do this RIGHT this time!!! I am also thinking about using set point theory, which is the theory that our bodies have a set weight that it likes to be at, and when you lose more than 10% of your body weight, your body increases your appetite so you will regain the weight you lost and get back to your point. Anyway, I would like to lower my set point, by losing 10% at a time, and then going on maintenance for awhile, and then losing another 10% and so on... The problem is that the literature on set point says it takes about 6 months of maintenance to reset your set point. Ouch! That would take forever... I'm wondering if 2-3 months on maintenance would do the trick? Has anyone else had these problems? Anyone else tried the set point method or switched between weight loss/maintenance to increase their success?
Thanks!
So, you set far too aggressive of a deficit as evidenced by the more rapid than expected loss then succumb to the inevitable hunger and stop logging?
"Setpoint" has nothing to do with your loss and regain.0 -
Maybe you should figure up your TDEE and subtract calories from that...
I lost about 10 lbs per month for the first 5 months, got a fitbit, which calculates your TDEE for you and realized I was eating WAY under what I should be eating. With the fitbit it tells you what is under budget, "in the zone" and over budget. Very helpful for me... I didn't feel hungry those 5 months because I ate mostly protein rich foods but I still should have been eating more.
7 and 1/2 months in I do feel ravenous if I miss my mid morning snack, I do feel that my metabolism has definitely increased (that or I've increased the amount of muscle in my body causing me to need more calories)0 -
As others have said, it's trying to push past the 3 months and find something sustainable for years. If you go too low it's easy to get tired of it and want more food, then just give up. I liked the suggestion of eating maintenance for the weight you want to be because it'll still be a deficit and also teach you the portion control. Eventually eating 1800 or whatever calories a day will feel normal versus the 2500+ you were eating to gain or maintain a higher weight.0
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brianpperkins wrote: »carriecarrot wrote: »I've been on this site for a couple of years. Every time I start logging my calories, I end up losing a lot of weight quickly, in fact, a lot quicker than myfitnesspal's estimate. Of course, somewhere down the line I always end up gaining it back.I This is because after about 3 months, I end up getting ravenous and eating everything in sight and I stop logging my calories. It's like my body is fighting back. I understand that losing weight too quickly can cause you to regain. The general advice is to lose weight slowly, if you want to keep it off. It's hard for me to lose weight slowly when I lose weight faster than I am supposed to based on myfitnesspal's estimated calories. I know that the common sense thing to do would be to raise my calories, but I guess I am afraid I will raise it too much and not lose any weight or lose weight TOO slowly. ANYWAY, I want to do this RIGHT this time!!! I am also thinking about using set point theory, which is the theory that our bodies have a set weight that it likes to be at, and when you lose more than 10% of your body weight, your body increases your appetite so you will regain the weight you lost and get back to your point. Anyway, I would like to lower my set point, by losing 10% at a time, and then going on maintenance for awhile, and then losing another 10% and so on... The problem is that the literature on set point says it takes about 6 months of maintenance to reset your set point. Ouch! That would take forever... I'm wondering if 2-3 months on maintenance would do the trick? Has anyone else had these problems? Anyone else tried the set point method or switched between weight loss/maintenance to increase their success?
Thanks!
So, you set far too aggressive of a deficit as evidenced by the more rapid than expected loss then succumb to the inevitable hunger and stop logging?
"Setpoint" has nothing to do with your loss and regain.
Agreed. Especially since you say that you lose very quickly. Try for a less aggressive goal and see if you can be satisfied and stick to your calorie goals long term. It would be much easier at a moderate deficit than at an aggressive deficit.0 -
You lose fast. You regain and can't maintain. You are frustrated and relying on willpower to lose your weight.
The answer to your question has already been given, though your (edited) responses indicate you got pissed off because people didn't give you the answers you were hoping for.
Your problem is that you (like most other dieters in the history of humankind) fail at maintenance when your body possibly fights back the restrictions you had imposed on it and you simultaneously change things from what you were doing during weight loss.
So start eating at maintenance today.
Calculate your lightly active maintenance setting and eat at that.
In the beginning you will lose weight.
When your weight loss stops a little bit short of maintenance (and by stops i mean 8 weeks+) you can re-*kitten* whether at that point you want to temporarily increase your exercise or temporarily increase your deficit or make that level your maintenance.
The point of eating at maintenance is that you will stop "dieting" and will have to force yourself to realistically look at what and how you can and should be eating (and how sustainably active you should be) for the rest of your life
And, get a trendline weight recording program so you can make valid decisions about whether you are losing, gaining, or maintaining. weightgrapher.com, trendweight.com, happy scale, spreadsheet...0 -
This is what I am doing as well. My difficulty has always been maintenance. I can drop the calories and lose the weight like a champ but always regained. The plan is to now eat AT my goal maintenance calories to reach and maintain my forever goal weight.I'm a big fan of training your brain and eyes to understand what maintenance calories looks and feels like. If you calculate your maintenance calories at your goal weight, let's just say the calculators say that's 1700 calories without exercise, set your target calories to that. And then eat that (on average) every day. You'll lose weight fast at first, then slower as you get close to your goal weight. But what it teaches you is what your 1700 calories (for example) is, and that's the amount you eat on average every day forever.
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