Cico tdee it's science but now I'm confused
24clouds
Posts: 74 Member
For a year now I've followed the cico rule and based on a tdee and eating 1200 a day I've gone from 112kg to 77. No exercise. Now I'm stuck. My tdee is still 1850 so minus 500 a day if I still eat 1200 why does weight loss stop? People say I need to start training. That's understandable for health and looks but curious why the calculation fails after a year ( for me) or large loss more generally. Any brain Boxes available to answer ? X
0
Replies
-
metabolic adaptation if you haven't had a diet break in a year?5
-
No I havnt. I adopted the view it's not a diet it's a way of life so I don't want a break as I would feel sick I think and defo gain1
-
I'm certainly of the mindset now is the time to get started in gym but I like to understand the science behind it0
-
-
Sorry but you're not eating 1200. I'm 57kg and I lose weight on 1200, no way you don't.
My guess is that you've actually been eating a higher amount than you think all along, enough to lose weight from 112kg to 77kg, but now that you've lost that weight (congratulations on that btw, awesome work), that amount has become your maintenance (as you get smaller your tdee gets lower, obviously).
Check your measurements/entries/calculations. Or, if you don't want to get too bogged down in the technicalities of a number, just realise that if you're not losing (or gaining) weight over a period of time, you're eating at maintenance, so you need to either lower your ci or up your co.
All our cico calculations are at least partially guesswork. It's not an exact science by any means. The only way to actually know for sure is to measure the result: weight loss = deficit. No weight loss = no deficit.
9 -
1200 cals/day should not be forever, once you lose the weight you will have to add cals back in or you will keep losing. If your TDEE was 1850 at a higher weight, it is most likely lower now, the less you weight the lower your BMR, so unless you are more active your TDEE will also be lower. Since you have not workout during your loss, a portion of your loss would have come from muscle, which in turn would lower your BMR.
How long have you not lost weight? weight loss is not linear, and you may be retaining water for a variety of reasons, which would mask real weight loss.
as one response also stated, you may be eating more than you think. Do you weigh all solid foods you eat and measure liquids? If not you may be eating 10-50% more than you think.1 -
I agree... take a break and hold steady at maintenance cals for a while.
Also, make sure your CI is in fact what you think it is. Being at it for as long as you have been, it's easy to get a little careless with yoru logging/measuring.0 -
+1 on needing to reassess your TDEE. As you lose weight, your BMR (base calories just to lie in bed all day) go down. The only way your TDEE wouldn't go down if you were more active to compensate.1
-
How long have you plateaued? Weight loss isn't linear and it can take a few weeks sometimes for the scale to register a loss.
Also, a lot of people way underestimate their food intake. You might be eating more than you think and eating at maintenance.TavistockToad wrote: »metabolic adaptation if you haven't had a diet break in a year?
That's not a thing.
8 -
It is kinda of a thing, but only to a small degree. Your body after being under fed for quite a while, will find ways to conserve energy so your NEAT will be lowered, essentially "starvation mode" which doesn't stop you from losing, but it does lower your CO, making weight loss less than you would expect.How long have you plateaued? Weight loss isn't linear and it can take a few weeks sometimes for the scale to register a loss.
Also, a lot of people way underestimate their food intake. You might be eating more than you think and eating at maintenance.TavistockToad wrote: »metabolic adaptation if you haven't had a diet break in a year?
That's not a thing.
5 -
How long have you plateaued? Weight loss isn't linear and it can take a few weeks sometimes for the scale to register a loss.
Also, a lot of people way underestimate their food intake. You might be eating more than you think and eating at maintenance.TavistockToad wrote: »metabolic adaptation if you haven't had a diet break in a year?
That's not a thing.
metabolic adaptation isn't a thing?3 -
How long have you plateaued? Weight loss isn't linear and it can take a few weeks sometimes for the scale to register a loss.
Also, a lot of people way underestimate their food intake. You might be eating more than you think and eating at maintenance.TavistockToad wrote: »metabolic adaptation if you haven't had a diet break in a year?
That's not a thing.
sure it is.
adaptive thermogenisis sure is...
as you lose weight your BMR lowers...aka metabolic adaptation.
AS for the OP how is your TDEE still 1850 if you have lost that much weight...something not really adding up...esp if you are not doing any exercise.
2 -
0 -
Am I working that out wrong?
Glad to hear that if I donstick to 1200 I will carry on loosing. Maybe I'm eating more than I think. Will get stricter with weighing dinner as that's my only poss downfall1 -
No I havnt. I adopted the view it's not a diet it's a way of life so I don't want a break as I would feel sick I think and defo gain
A diet break means switching to maintenance for a few weeks to give your hormones a chance to reset. I don't know why you think you'd feel sick or gain weight at maintenance, but since you're closer to goal it might be time to ask: what's your plan when you reach goal weight if eating a bit more for a little while isn't an option?5 -
@diannethegeek I like your question. I am such a goal driven person I just feel it would be a backwards step but I think that because I don't know enough about everything. I don't think it would make me actually sick just stressed n scared it will mess up the plan. Doesn't mean I wouldn't do it if that's what I need to do0
-
@diannethegeek I like your question. I am such a goal driven person I just feel it would be a backwards step but I think that because I don't know enough about everything. I don't think it would make me actually sick just stressed n scared it will mess up the plan. Doesn't mean I wouldn't do it if that's what I need to do
It won't mess up the plan, it will help the plan. It's actually worrying that the thought of a diet break would stress you that much. How are you going to cope with transitioning to maintenance once you reach goal?2 -
@diannethegeek I like your question. I am such a goal driven person I just feel it would be a backwards step but I think that because I don't know enough about everything. I don't think it would make me actually sick just stressed n scared it will mess up the plan. Doesn't mean I wouldn't do it if that's what I need to do
how is maintenance a backwards step, or were you planning on eating in a deficit till you die?2 -
OP (and @Francl27)
Here's an article from Lyle McDonald about diet breaks.
https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
It's a positive step not a backward step.4 -
1. How long have you been at a plateau? It's not a plateau unless you're stuck there for several weeks.
2. How are you measuring your calories consumed? Food scale? Logging every bite? If you are at a plateau for several weeks, you are eating at maintenance.
A smallll additional factor- if you were in a large deficit for a long time without any strength training, you likely lost some lean mass: muscle. If you lose a lot of muscle, you actually burn fewer calories than a person who hasn't had a drastic weight/muscle loss. I'm willing to bet that you're eating closer to maintenance calories and that's why you aren't losing weight. Open your diary.0 -
@diannethegeek I like your question. I am such a goal driven person I just feel it would be a backwards step but I think that because I don't know enough about everything. I don't think it would make me actually sick just stressed n scared it will mess up the plan. Doesn't mean I wouldn't do it if that's what I need to do
Cortisol is often referred to as a "stress" hormone and wreaks havoc on the body sometimes. The recomp break that is alluded to above gives your body a chance to lower cortisol, whose increase or presence in the body occurs naturally while your body is in a deficit. It also is released during exercise. Other things, like your general attitude affect cortisol too.....such as stressing out about progress (why I bolded your text above).
This is easier said than done, but the best advice here is to chill for 7-10 days (relax), eat at maintenance, and get back after it. That would be a very positive step.1 -
You may actually see the scale go down by taking a diet break/eating at maintenance for a while.
I saw the scale drop weekly (until a certain point) as I have brought my calories up a little at a time.
You don't have to lose all the weight in one go, and it's ok to tinker with maintenance before you're at your goal weight. Realizing this has actually helped me to stop gaining weight back after I lose it.1 -
Thank you for all your comments x1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions