Upped calories and protein now weight won't budge

thinthought wrote: »

I usually burn 2450 calories a day (based on my fitness tracker. ) the trainer I spoke with said I was way undereating and not eating enough protein which is why I had he muscle loss. I was 184lbs may 1, 172 June 1, 170lbs July 1 (that month was a month of fasting for Ramadan so not a regular routine), and 165 Aug 1. That was when I saw the weight I lost that month was largely muscle so opted to change how I was eating, and the trainer said my calories were too low. Now I'm eating slightly more with more protein and have had no change. But my caloric deficit is still 700 calories a day (not including breastfeeding) but have had no change.

Do you weigh your food on a food scale. It's very easy to overestimate things like peanut butter, salad dressings, cereal, and rice/pasta.

thinthought wrote: »

Looking for some thoughts and words of encouragement from others who have made he move from counting calories to paying better attention to Macros. I was eating 1500 cals not eating back exercise cals and am also breastfeeding and was having regular weight loss. Got my body composition measured for the month and saw that while I lost 2lbs of fat I also lost 3 lbs of muscle!! (Four months into the process--first months I lost no muscle) So I talked to a few people and decided to up my calories and protein. Now focusing on 1800 calories broken down into. 40/40/20 for macros, and this week the scale only went up if anything despite sticking to my regular intense 5 day a week exercise routine. Normally I lose at least half a pound a week but more like a pound. I know it's only been a week but I'm stressing about the no change in the scale. Wondering if anyone else has switched to a more macro based approach with eating more and how long it took for your body to adjust. Thanks

Several things to sort through. Activity trackers are not particularly accurate, so you can't use that 2450 TDEE figure as a fixed reference point.

If you are using bioimpedance as a method of estimating body fat, then you not only have to look at the quality of the device, but also the conditions at the the time of the test. To be as accurate as possible, you need standard conditions-time of day, hydration status, food and liquid intake, etc, etc.

Trainer said protein intake "too low" but we don't know what you were eating before.

Then there is the whole timing issue--it sounds like you made these changes based on a single, one-month period and are now reevaluating after one week.

There are a lot of variables here, any of which could affect your numbers and many of which are just artifact.

I think you may have jumped the gun a little after the last reading, but nothing really bad.

I think at this point you just need to let this play out a little while. Be consistent and see what happens after a month.

And is the 2450 calories per day including BF? Something isn't adding up here and adding 300 calories to your day isn't going to fix it.