Same calories, slower loss
Replies
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cmriverside wrote: »Why don't you just do as RoxieDawn suggests, here:I suggest the following possibilities to help you out:
- Change the rate of loss per week and/or
- Increase your activity/exercise volume or intensity
- Take a diet break then go back to deficit after period of time
- Continue on as you are and allow more time to get to goal and be planning a maintenance strategy for when you plan to reverse diet.
-
When you come back to weight loss mode, just take off 250 calories from your TDEE. You say your maintenance calories are 1800. So eat 1800 for two weeks - don't freak out about a pound on the scale (if it even happens, it is going to drop right back off.) Then come back eating 1550. Do that for a month.
This is more about your anxiety than your weight. It's a long-haul lifetime project. Try to relax and enjoy your day. Once it's gone you can't get it back.
Ummm, i will try and stick to what you guys suggested. Hopefully it will be helpful
Hopefully it will be helpful? And you will try and stick to it?
Can you come back and let us know what you decide, I really would like to know if I posted something helpful..
good luck!
edited to add: a person cannot be in a deficit forever. also this type of thing happens, some people accidentally find maintenance, some have to work a bit to find it. In this situation, I do believe that if you could get your mind right, this is a perfect opportunity to work all of this out and its pretty easy to fix.. Hopefully you will figure it out when some of the anxiety settles down.
@RoxieDawn
I am sorry if my responce sounded like i did not find something helpful. It was actually very helpful. I am extremely tired and i just wrote the comment before going into my group therapy so i didn't have the time to read what i wrote to check if it would send a wrong message. I just got home and i don't even remember writing that reply - just because i was exhausted - . Very sorry.
I actually increased my calorie intake for today. Lowered my loss goal to. 25lb aweek. Planning to start lifting again. I was also planning on updating this thread later after doing those ideas for a few weeks. I am very sorry once again.1 -
You weigh less and therefore burn less calories (TDEE). To lose the same amount of weight, you will have to reduce calories. As you are on 1200 you don't have much wiggle room so advise that you stick there until weight loss stops.1
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trigden1991 wrote: »You weigh less and therefore burn less calories (TDEE). To lose the same amount of weight, you will have to reduce calories. As you are on 1200 you don't have much wiggle room so advise that you stick there until weight loss stops.
Thank you for your advive.0 -
"starvation mode' may be a myth, but the fact that your metabolism responds to high deficits by slowing down is absolutely 100% NOT a myth. It is NOT just the reduction of metabolic needs of your reduced new weight, it is additional slowdown. Multiple studies have shown tthis - a decrease in metabolism over and above the amount of your loss of weight and any loss of lean body mass.
What that means is that your deficit is now probably a lot less than you think it is. 150 days of eating at more than a 30% deficit has almost certainly triggered a big metabolic slowdown.
Ummm. I didn't know that. I supposed that most people say that starvation mode is a myth is the same as saying "there's no such thing as metabolic slowdown"... Most people who post saying " i broke my metabolism " get that they can't do that. So if my burning rate slowed down, what should i do now? How will my body respond to me increasing calories?
Some studies show that the reduction in metabolism can be 10% and sometimes up to 25% . That's ABOVE and beyond the reduced BMR just from weighting less and needing less to maintain. So if you are "reduced obese" (as they call it in the medical journals) and you use a calculator that says you need 1800 calories a day to maintain, you may only need 1620. And some poor suckers apparently wind up maintaining on only 1350 even though the calculators say it shoudl be 1800.
1 -
cmriverside wrote: »Why don't you just do as RoxieDawn suggests, here:I suggest the following possibilities to help you out:
- Change the rate of loss per week and/or
- Increase your activity/exercise volume or intensity
- Take a diet break then go back to deficit after period of time
- Continue on as you are and allow more time to get to goal and be planning a maintenance strategy for when you plan to reverse diet.
-
When you come back to weight loss mode, just take off 250 calories from your TDEE. You say your maintenance calories are 1800. So eat 1800 for two weeks - don't freak out about a pound on the scale (if it even happens, it is going to drop right back off.) Then come back eating 1550. Do that for a month.
This is more about your anxiety than your weight. It's a long-haul lifetime project. Try to relax and enjoy your day. Once it's gone you can't get it back.
Ummm, i will try and stick to what you guys suggested. Hopefully it will be helpful
Hopefully it will be helpful? And you will try and stick to it?
Can you come back and let us know what you decide, I really would like to know if I posted something helpful.. good luck!
edited to add: a person cannot be in a deficit forever. also this type of thing happens, some people accidentally find maintenance, some have to work a bit to find it. In this situation, I do believe that if you could get your mind right, this is a perfect opportunity to work all of this out and its pretty easy to fix.. Hopefully you will figure it out when some of the anxiety settles down.
@RoxieDawn
I am sorry if my responce sounded like i did not find something helpful. It was actually very helpful. I am extremely tired and i just wrote the comment before going into my group therapy so i didn't have the time to read what i wrote to check if it would send a wrong message. I just got home and i don't even remember writing that reply - just because i was exhausted - . Very sorry.
I actually increased my calorie intake for today. Lowered my loss goal to. 25lb aweek. Planning to start lifting again. I was also planning on updating this thread later after doing those ideas for a few weeks. I am very sorry once again.
I get being exhausted for sure! I was not offended.. the message did throw me back a bit.. No worries!
I think your plan is more than awesome. And yes come back and let us know how you are doing in all aspects with the diet and lifting..
1 -
cmriverside wrote: »Why don't you just do as RoxieDawn suggests, here:I suggest the following possibilities to help you out:
- Change the rate of loss per week and/or
- Increase your activity/exercise volume or intensity
- Take a diet break then go back to deficit after period of time
- Continue on as you are and allow more time to get to goal and be planning a maintenance strategy for when you plan to reverse diet.
-
When you come back to weight loss mode, just take off 250 calories from your TDEE. You say your maintenance calories are 1800. So eat 1800 for two weeks - don't freak out about a pound on the scale (if it even happens, it is going to drop right back off.) Then come back eating 1550. Do that for a month.
This is more about your anxiety than your weight. It's a long-haul lifetime project. Try to relax and enjoy your day. Once it's gone you can't get it back.
Ummm, i will try and stick to what you guys suggested. Hopefully it will be helpful
Hopefully it will be helpful? And you will try and stick to it?
Can you come back and let us know what you decide, I really would like to know if I posted something helpful.. good luck!
edited to add: a person cannot be in a deficit forever. also this type of thing happens, some people accidentally find maintenance, some have to work a bit to find it. In this situation, I do believe that if you could get your mind right, this is a perfect opportunity to work all of this out and its pretty easy to fix.. Hopefully you will figure it out when some of the anxiety settles down.
@RoxieDawn
I am sorry if my responce sounded like i did not find something helpful. It was actually very helpful. I am extremely tired and i just wrote the comment before going into my group therapy so i didn't have the time to read what i wrote to check if it would send a wrong message. I just got home and i don't even remember writing that reply - just because i was exhausted - . Very sorry.
I actually increased my calorie intake for today. Lowered my loss goal to. 25lb aweek. Planning to start lifting again. I was also planning on updating this thread later after doing those ideas for a few weeks. I am very sorry once again.
I get being exhausted for sure! I was not offended.. the message did throw me back a bit.. No worries!
I think your plan is more than awesome. And yes come back and let us know how you are doing in all aspects with the diet and lifting..
Thank you for understanding. and i really appreciate your help 0 -
"starvation mode' may be a myth, but the fact that your metabolism responds to high deficits by slowing down is absolutely 100% NOT a myth. It is NOT just the reduction of metabolic needs of your reduced new weight, it is additional slowdown. Multiple studies have shown tthis - a decrease in metabolism over and above the amount of your loss of weight and any loss of lean body mass.
What that means is that your deficit is now probably a lot less than you think it is. 150 days of eating at more than a 30% deficit has almost certainly triggered a big metabolic slowdown.
Ummm. I didn't know that. I supposed that most people say that starvation mode is a myth is the same as saying "there's no such thing as metabolic slowdown"... Most people who post saying " i broke my metabolism " get that they can't do that. So if my burning rate slowed down, what should i do now? How will my body respond to me increasing calories?
Some studies show that the reduction in metabolism can be 10% and sometimes up to 25% . That's ABOVE and beyond the reduced BMR just from weighting less and needing less to maintain. So if you are "reduced obese" (as they call it in the medical journals) and you use a calculator that says you need 1800 calories a day to maintain, you may only need 1620. And some poor suckers apparently wind up maintaining on only 1350 even though the calculators say it shoudl be 1800.
Thank you for clearing things up for me.1 -
Also, i guess i had to increase my calorie intake even for a bit. i guess i really didn't link some of the issues i now have to my diet. but maybe it could be. Even though i don't feel like eating a lot these days and i feel like 1200 is enough for me. doing this for along time i guess had some effects. i have many unexplained bruises which could be due to some deficiencies. so i will probably get a blood test soon. and also i feel like i always need to sleep even if i get 8 hours of sleep. i am not really sure if it's related to me doing this for a long time or just because i don't get enough sleep these days. but anyways. my body could use the extra energy. 0
-
"starvation mode' may be a myth, but the fact that your metabolism responds to high deficits by slowing down is absolutely 100% NOT a myth. It is NOT just the reduction of metabolic needs of your reduced new weight, it is additional slowdown. Multiple studies have shown tthis - a decrease in metabolism over and above the amount of your loss of weight and any loss of lean body mass.
What that means is that your deficit is now probably a lot less than you think it is. 150 days of eating at more than a 30% deficit has almost certainly triggered a big metabolic slowdown.
Ummm. I didn't know that. I supposed that most people say that starvation mode is a myth is the same as saying "there's no such thing as metabolic slowdown"... Most people who post saying " i broke my metabolism " get that they can't do that. So if my burning rate slowed down, what should i do now? How will my body respond to me increasing calories?
Some studies show that the reduction in metabolism can be 10% and sometimes up to 25% . That's ABOVE and beyond the reduced BMR just from weighting less and needing less to maintain. So if you are "reduced obese" (as they call it in the medical journals) and you use a calculator that says you need 1800 calories a day to maintain, you may only need 1620. And some poor suckers apparently wind up maintaining on only 1350 even though the calculators say it shoudl be 1800.
I was thinking about this ("This" in a general way, not this particular thread or post) yesterday.
When I first lost weight (70 pounds) it seemed like it was really easy to gain weight back on the same net amount that I now maintain on.
I'm not sure I buy into that huge difference you state as being a long-term change. 1800 to 1350 is an awfully big spread. Where did you come up with that spread? I suppose it's possible, just hasn't been my experience. But then I didn't have hundreds of pounds to lose so it wasn't as big a shock in as short a period of time as say, Biggest Loser or surgical patients. My variance was only about 150 calories "off" what the calculators suggest - and that's within the margin of error of the calculators themselves and my possibly flawed input, I would think. I mean, I wasn't in a controlled situation. My whole thing has been a "more or less" journey. Imperfect.
My point is that even though I do believe some of the studies that there is a reduction in calories needed below the norm of a non reduced-obese person; my experience N=1 has been that in time it "corrects" itself. Like over a couple years of being at goal weight, I was able to add back the amount of calories I should be eating according to the calculators and still maintain. That wasn't true at the very end of my weight loss. Hormones re-calibrate, maybe. Being more active in general has led to better function, too. It is a healing process after the stress of weight loss. At least that's what it appears to be in my case. So I think there needs to be long-term trending of this phenomenon.
This is one of the benefits of continuing to log food over the long-term. I've been on MFP on and off for nine years now, so I have quite a bit of personal data to use both here and in spreadsheets. I think that's really helpful.0 -
Hey, so i am starting this to get some advice. I started logging almost 150 days ago. I am slowly reaching my goal of 63 kg. I am 23 years old female and my current weight is 68 kg, started at 85 kg but losing from 69 to 68 seemed so hard. I eat the calories recommended from MFP of 1200. I don't have a problem with 1200 calories at all. I find it satisfying my hunger most days. I know most people will think that this is too low especially because i am tall [174 cm]. I know that starving mode is a myth. But i don't know why i am losing much slower now. I lost roughly 1 kg this month. My TDEE is almost 1800. And it was 1900 at my starting weight. What could be the reason i am losing much slower. Especially that the difference between starting TDEE and current TDEE is not that big?
One of your measurements - calories in, or calories out - is wrong. I am 167.6 cm and the weight would be flying off me at 1200 calories. Not only am I seven cm shorter than you, but I am 26 years older.
How are you measuring your exercise calories? What percentage are you eating back?0 -
kshama2001 wrote: »Hey, so i am starting this to get some advice. I started logging almost 150 days ago. I am slowly reaching my goal of 63 kg. I am 23 years old female and my current weight is 68 kg, started at 85 kg but losing from 69 to 68 seemed so hard. I eat the calories recommended from MFP of 1200. I don't have a problem with 1200 calories at all. I find it satisfying my hunger most days. I know most people will think that this is too low especially because i am tall [174 cm]. I know that starving mode is a myth. But i don't know why i am losing much slower now. I lost roughly 1 kg this month. My TDEE is almost 1800. And it was 1900 at my starting weight. What could be the reason i am losing much slower. Especially that the difference between starting TDEE and current TDEE is not that big?
One of your measurements - calories in, or calories out - is wrong. I am 167.6 cm and the weight would be flying off me at 1200 calories. Not only am I seven cm shorter than you, but I am 26 years older.
How are you measuring your exercise calories? What percentage are you eating back?
i don't usually eat exercise calories, the weight was coming off good at first. but now it is way less.0 -
cmriverside wrote: »"starvation mode' may be a myth, but the fact that your metabolism responds to high deficits by slowing down is absolutely 100% NOT a myth. It is NOT just the reduction of metabolic needs of your reduced new weight, it is additional slowdown. Multiple studies have shown tthis - a decrease in metabolism over and above the amount of your loss of weight and any loss of lean body mass.
What that means is that your deficit is now probably a lot less than you think it is. 150 days of eating at more than a 30% deficit has almost certainly triggered a big metabolic slowdown.
Ummm. I didn't know that. I supposed that most people say that starvation mode is a myth is the same as saying "there's no such thing as metabolic slowdown"... Most people who post saying " i broke my metabolism " get that they can't do that. So if my burning rate slowed down, what should i do now? How will my body respond to me increasing calories?
Some studies show that the reduction in metabolism can be 10% and sometimes up to 25% . That's ABOVE and beyond the reduced BMR just from weighting less and needing less to maintain. So if you are "reduced obese" (as they call it in the medical journals) and you use a calculator that says you need 1800 calories a day to maintain, you may only need 1620. And some poor suckers apparently wind up maintaining on only 1350 even though the calculators say it shoudl be 1800.
I was thinking about this ("This" in a general way, not this particular thread or post) yesterday.
When I first lost weight (70 pounds) it seemed like it was really easy to gain weight back on the same net amount that I now maintain on.
I'm not sure I buy into that huge difference you state as being a long-term change. 1800 to 1350 is an awfully big spread. Where did you come up with that spread? I suppose it's possible, just hasn't been my experience. But then I didn't have hundreds of pounds to lose so it wasn't as big a shock in as short a period of time as say, Biggest Loser or surgical patients. My variance was only about 150 calories "off" what the calculators suggest - and that's within the margin of error of the calculators themselves and my possibly flawed input, I would think. I mean, I wasn't in a controlled situation. My whole thing has been a "more or less" journey. Imperfect.
My point is that even though I do believe some of the studies that there is a reduction in calories needed below the norm of a non reduced-obese person; my experience N=1 has been that in time it "corrects" itself. Like over a couple years of being at goal weight, I was able to add back the amount of calories I should be eating according to the calculators and still maintain. That wasn't true at the very end of my weight loss. Hormones re-calibrate, maybe. Being more active in general has led to better function, too. It is a healing process after the stress of weight loss. At least that's what it appears to be in my case. So I think there needs to be long-term trending of this phenomenon.
This is one of the benefits of continuing to log food over the long-term. I've been on MFP on and off for nine years now, so I have quite a bit of personal data to use both here and in spreadsheets. I think that's really helpful.
It was a review of reviews (the 10-25%)
Best evidence is that the amount of the reduction does decrease over time (ie you may experience a 25% reduction while dieting - the Minnesota Starvation participants were at 40% by the end - but it does return to closer to baseline. It does seem, however, to remain lower than before, as far out as studies have gone. One of the Biggest Loser participants was burning something like 800 calories less than he should have been for his size at several years out from competition).
I'm not sure why they haven't set up bigger, long-term studies of this. I suspect because they know people will find it too disheartening. The reaction to the Biggest Loser study was a case in point - many people tried to reject or discount it. But "reduced obese" studies have been turning up similar outcomes for decades now.
I'd also be interested to know whether the effect is cumulative, or one-time. DO yo-yo dieters experience a 10% decrease in BMR each time they reduce and regain? Or is it just an overall lowered metabolism as the body tries to regain back to its highest point?0 -
cmriverside wrote: »Why don't you just do as RoxieDawn suggests, here:I suggest the following possibilities to help you out:
- Change the rate of loss per week and/or
- Increase your activity/exercise volume or intensity
- Take a diet break then go back to deficit after period of time
- Continue on as you are and allow more time to get to goal and be planning a maintenance strategy for when you plan to reverse diet.
-
When you come back to weight loss mode, just take off 250 calories from your TDEE. You say your maintenance calories are 1800. So eat 1800 for two weeks - don't freak out about a pound on the scale (if it even happens, it is going to drop right back off.) Then come back eating 1550. Do that for a month.
This is more about your anxiety than your weight. It's a long-haul lifetime project. Try to relax and enjoy your day. Once it's gone you can't get it back.
Ummm, i will try and stick to what you guys suggested. Hopefully it will be helpful
Hopefully it will be helpful? And you will try and stick to it?
Can you come back and let us know what you decide, I really would like to know if I posted something helpful.. good luck!
edited to add: a person cannot be in a deficit forever. also this type of thing happens, some people accidentally find maintenance, some have to work a bit to find it. In this situation, I do believe that if you could get your mind right, this is a perfect opportunity to work all of this out and its pretty easy to fix.. Hopefully you will figure it out when some of the anxiety settles down.
@RoxieDawn
I am sorry if my responce sounded like i did not find something helpful. It was actually very helpful. I am extremely tired and i just wrote the comment before going into my group therapy so i didn't have the time to read what i wrote to check if it would send a wrong message. I just got home and i don't even remember writing that reply - just because i was exhausted - . Very sorry.
I actually increased my calorie intake for today. Lowered my loss goal to. 25lb aweek. Planning to start lifting again. I was also planning on updating this thread later after doing those ideas for a few weeks. I am very sorry once again.
I get being exhausted for sure! I was not offended.. the message did throw me back a bit.. No worries!
I think your plan is more than awesome. And yes come back and let us know how you are doing in all aspects with the diet and lifting..
I promised to update this thread.
i did as i said. took a 2 week break. Didn't gain any weight during those 2 weeks. but i didn't lose any weight either.
it's been another 2 weeks now since i started dieting again. i am down almost 1.5 kg. i am happy with the outcome. this loss could also be due the fact that my activity level increased over the last few weeks but i am still eating 1300-1200 calories. but i get headaches mid-day on work days. I haven't had any troubles on my 1200 calorie diet for 4 months. but it was summer and i am a teaching assistant at a university so i don't work in summer months. but lots has changed since then. the only problem i have now is my headaches. can't figure the reason for these headaches.0
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