5 years of trying to maintain having a hard time with metabolism
g2baleoparx
Posts: 19 Member
6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
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Replies
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You're older and your metabolism usually slows as you age. Also where people think at an older age they are working out as intensely as before, that's not usually the case.
Measure accurately and try working out harder and see what happens in a couple of weeks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Are you logging all your food?
How long have you been trying again?
How tall are you?
How much are you needing to lose to be at a healthy BMI?1 -
I don't believe in the broken metabolism. I'm 63, retired, 5'7" and I maintain 140 pounds on 1900-2300. I lose at 1600-1700, Net.
The lowered metabolism from a restrictive diet does happen, but it's a tiny amount and it reverses after just a couple weeks eating at maintenance.. That's not your issue.16 -
First, are you accurately tracking calories in/out? If your daily calories are under your BMR, you will lose weight. Most people under-estimate calories in, and over-estimate calories out from exercise.
Second, how long have you been tracking? How often do you weigh in? I have seen a 3-4 lbs increase from one day to the next from high salt/water retention. That's why now I only weigh in once a week, after morning bathroom visit and long run (sweat out excess water). This way I figure I am as close to weighing 'just me' as I can be, and it's a consistent state. If I weight you now, then put a backpack on you with a 12 oz steak, baked potato, and slice of cheesecake...of course you're going to weigh more. Just because that 'backpack' is your stomach, doesn't mean the food weight isn't there.
Third, on the energy - there are a lot of things that could cause this, so not going to speculate. Food type (protein, carbs, fat ratio), development of food sensitivities (was always tired last 5 years or so, till I found out I had lactose/gluten intolerance), or something more serious medically (thyroid, etc) could be going on.
Fourth, do you exercise, and how much? Walking just 20 min x3 every week can have a huge impact on your health, both mentally and physically.3 -
I've been logging all food religiously for 6 years. I'm 5'3" 148 I want to get back at or under 140. I walk 30 mins every morning 5 days and have a physical job and then zumba 3 times weekly. I eat 1400 to 1600 daily and maintain weight but according to mfp I should lose at that. If I eat more then this I gain.1
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g2baleoparx wrote: »I've been logging all food religiously for 6 years. I'm 5'3" 148 I want to get back at or under 140. I walk 30 mins every morning 5 days and have a physical job and then zumba 3 times weekly. I eat 1400 to 1600 daily and maintain weight but according to mfp I should lose at that. If I eat more then this I gain.
1400-1600 will work if you are logging accurately.
Can you go to your FOOD page and settings and set your food diary to "Public"? We may be able to spot your problem. Lots of people log "one serving" or use the wrong entries. If you make a couple mistakes in a day the total 100 calories at each meal, you've wiped out your calorie deficit.
It's really slow going when you have only eight pounds to lose. A half-pound per week is a reasonable loss. Be patient and check all your entries for error.
If you are allowing a "cheat" meal one time a week, you are wiping out your calorie deficit, too. Not very much to lose means meticulous records are the key.
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I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?0
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g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.0 -
yes it can if it causes you to hit maintenance calories(or go over) for the week.g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?2 -
g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
If you're eating six days at 1400 and one day at 2200, then you are averaging about 1500, which from what you've said sounds like it's still a deficit, just not a very big one (which is normal when you don't have much weight to lose). Now, if you're actually eating closer to 1600 most days and maybe underestimating your cheat days by a couple hundred or so, you're talking 1700-1750, which might not be enough to be making progress, or is a slow enough rate of loss that it's being disguised by water weight shifts over the last six weeks. But the fact that you're not eating the same amount every day won't stop your progress if you're averaging a deficit.13 -
also if you are just logging and not using a food scale that 1400-1600 can be 1600-1800 or more as well. so that could be the culprit too.The less you have to lose the more accurate you need to be. food packaging can be off by up to 20% and two pieces of food the same size could vary in weight and calories and that in itself can throw you off. so if you arent weighing food get a food scale and start weighing all solids and semi solids in grams and use measuring cups for liquids only. weigh everything and count any and all oils you use as well. its very easy to eat more than you think if you arent weighing. I learned that the hard way. healthy eating means nothing as you can overeat on healthy foods and still gain weight or eat enough to maintain weight.5
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g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?
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Ok I think it's public nowcmriverside wrote: »g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?0 -
Also I don't always log my daily walks so that's not going to show up in my dairy.0
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g2baleoparx wrote: »
Ok I think it's public nowcmriverside wrote: »g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?
Your average logged intake is as follows:
1692 cals, 210carbs, 62fat, 91 protein
Given that we are dealing with estimations, and given that most people eat more than they think they are eating (please note, I'm not suggesting you are dishonest - I'm simply stating that many people eat more calories than they think they are eating) I think it's reasonable that you may not be losing if you are averaging around 1700.10 -
g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
It could be, you could always counteract this by having a fast day (500 calories) in the week.4 -
g2baleoparx wrote: »
Ok I think it's public nowcmriverside wrote: »g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?
Your average logged intake is as follows:
1692 cals, 210carbs, 62fat, 91 protein
Given that we are dealing with estimations, and given that most people eat more than they think they are eating (please note, I'm not suggesting you are dishonest - I'm simply stating that many people eat more calories than they think they are eating) I think it's reasonable that you may not be losing if you are averaging around 1700.
Any advice on what I can do to make a bigger calorie cut without slowing down my metabolism?0 -
Add strength training and take a full week approach to maintaining your deficit so you don't wipe out your progress in one day5
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g2baleoparx wrote: »g2baleoparx wrote: »
Ok I think it's public nowcmriverside wrote: »g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?
Your average logged intake is as follows:
1692 cals, 210carbs, 62fat, 91 protein
Given that we are dealing with estimations, and given that most people eat more than they think they are eating (please note, I'm not suggesting you are dishonest - I'm simply stating that many people eat more calories than they think they are eating) I think it's reasonable that you may not be losing if you are averaging around 1700.
Any advice on what I can do to make a bigger calorie cut without slowing down my metabolism?
Maintain an active lifestyle, engage in resistance training and eat sufficient protein to maximize muscle which may make a small difference (not nearly as much as people think).
Metabolic downregulation mainly occurs through a reduction in spontaneous activity.8 -
I wouldn’t be overly concerned with “slowed metabolism” based on calorie restriction. The effect is modest, is not completely understood, and may be unavoidable to some extent. I would concentrate on consistency, doing a couple of strength workouts per week, and being as active as possible.5
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g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
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g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
Thanks for the good suggestions. What is IF ?2 -
g2baleoparx wrote: »g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
Thanks for the good suggestions. What is IF ?
It's short for intermittent fasting. It's really good at helping people break through plateaus.8 -
g2baleoparx wrote: »g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
Thanks for the good suggestions. What is IF ?
It's short for intermittent fasting. It's really good at helping people break through plateaus.
theres no proof of that. if they break through a plateau its because they are eating less. plateaus are 6-8 weeks of no loss. plateaus usually happen because people for many reasons may be maintaining their weight. it could be from water retention,waste,not recalculating calorie goals after 10+ lbs,high sodium meals,not weighing everything and so on. also many lose slower the closer they get to goal and they think its a plateau because they are set to lose more than 1lb a week and for some should be trying to lose less than that. weight loss is not linear either.2 -
sounds like you are logging, but not weighing your food?? that is your problem.4
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CharlieBeansmomTracey wrote: »g2baleoparx wrote: »g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
Thanks for the good suggestions. What is IF ?
It's short for intermittent fasting. It's really good at helping people break through plateaus.
theres no proof of that. if they break through a plateau its because they are eating less. plateaus are 6-8 weeks of no loss. plateaus usually happen because people for many reasons may be maintaining their weight. it could be from water retention,waste,not recalculating calorie goals after 10+ lbs,high sodium meals,not weighing everything and so on. also many lose slower the closer they get to goal and they think its a plateau because they are set to lose more than 1lb a week and for some should be trying to lose less than that. weight loss is not linear either.
Yes there is proof. Many people who go from eating 6 times a day through out the day from when they wake up to when they sleep start IF and the weight drops. I've seen it happen plenty of times. It's because it helps to lower insulin and increase glucagon. I do agree that there are other reasons why plateaus happen but IF has definitely helped some people get out of their plateaus.14 -
@g2baleoparx - I just wanted to pop in and say, whatever @SideSteel and @Azdak say (above) you can take to the bank.
There's more fitness/nutrition experience in those two people than all the rest of us combined.
You've gotten good advice. Up to you to use it.8 -
CharlieBeansmomTracey wrote: »g2baleoparx wrote: »g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
Thanks for the good suggestions. What is IF ?
It's short for intermittent fasting. It's really good at helping people break through plateaus.
theres no proof of that. if they break through a plateau its because they are eating less. plateaus are 6-8 weeks of no loss. plateaus usually happen because people for many reasons may be maintaining their weight. it could be from water retention,waste,not recalculating calorie goals after 10+ lbs,high sodium meals,not weighing everything and so on. also many lose slower the closer they get to goal and they think its a plateau because they are set to lose more than 1lb a week and for some should be trying to lose less than that. weight loss is not linear either.
Yes there is proof. Many people who go from eating 6 times a day through out the day from when they wake up to when they sleep start IF and the weight drops. I've seen it happen plenty of times. It's because it helps to lower insulin and increase glucagon. I do agree that there are other reasons why plateaus happen but IF has definitely helped some people get out of their plateaus.
I have yet to see actual proof IF is not jsut another way to get CI lower than CO...6 -
CharlieBeansmomTracey wrote: »g2baleoparx wrote: »g2baleoparx wrote: »6 years ago I took about 10 months to lose 50 lbs eating 1300 calories a day and 1 hour workouts 5 days a week. I spent the dirt year after struggling with adding back in calories I would put back on 3 or 4 pounds in a week or 2 then would cut back again. It took a long whole of this pattern to realize it was normal to regain carb stores. Not 5 years later I have gained back 13 lbs and I tried to restrict calories again and the scale is not budging. I eat whole healthy foods mostly fruits veggies fish dairy nuts and whole grains. My energy varies greatly day to day. Anyone have a similar situation? How did you get past this? Is there a way to permanently fix a metabolism issue?
I know how you feel! I was in a similar situation where for a whole year my weight fluctuated between a few pounds and it was so frustrating. I'd never counted calories before. My weight was between 154-160 lbs and I'm 5" 4" and I've yoyo dieted many years and recovered from an ED. I definitely had a broken metabolism. I decided to join MFP and now mix my calories and I find that this is really helping me lose weight. I eat like this:
Monday- 500 calories
Tuesday- 1500 calories
Wednesday- 2000 calories
Thursday- 1500 calories
Friday- 500 calories
Saturday- 1500 calories
Sunday- 2000 calories
The 500 calorie days are like fasting days. I also do IF 18:6 and I love it! I can control my appetite with this and I don't feel bloated anymore. I don't IF on Wednesday and Sunday because it's good to have a break, and I try to eat whole foods 80% of the time as that gives me more energy. I also strength train and do HIIT workouts. Hopefully this has given you some insight on what to do!
Thanks for the good suggestions. What is IF ?
It's short for intermittent fasting. It's really good at helping people break through plateaus.
theres no proof of that. if they break through a plateau its because they are eating less. plateaus are 6-8 weeks of no loss. plateaus usually happen because people for many reasons may be maintaining their weight. it could be from water retention,waste,not recalculating calorie goals after 10+ lbs,high sodium meals,not weighing everything and so on. also many lose slower the closer they get to goal and they think its a plateau because they are set to lose more than 1lb a week and for some should be trying to lose less than that. weight loss is not linear either.
Yes there is proof. Many people who go from eating 6 times a day through out the day from when they wake up to when they sleep start IF and the weight drops. I've seen it happen plenty of times. It's because it helps to lower insulin and increase glucagon. I do agree that there are other reasons why plateaus happen but IF has definitely helped some people get out of their plateaus.
Where are the sources of your proof? I do IF and have most of my life,I have also overate on IF because I wasnt watching my calories. if someone starts losing weight again it could be due to the reasons above have sorted themselves out(the ones I mentioned) or they are eating less. meal timing or the amount of meals have nothing to do with weight loss or breaking out of a plateau unless it causes a deficit of calories. so say I am eating 6 meals a day and those add up to 1800 calories,if I cut down to say 3 meals a day but still eating 1800 calories Im not going to lose any faster and will still be eating the same amount of calories. But,If I eat 6 meals a day @1800 calories and I drop it down to 3 meals a day that add up to say 1500 calories,then yes I will lose weight a little faster because I have a bigger deficit. where 1800 calories may be maintenance calories(which some call a plateau) and the 1500 is a 300 calorie deficit.5 -
g2baleoparx wrote: »g2baleoparx wrote: »
Ok I think it's public nowcmriverside wrote: »g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?
Your average logged intake is as follows:
1692 cals, 210carbs, 62fat, 91 protein
Given that we are dealing with estimations, and given that most people eat more than they think they are eating (please note, I'm not suggesting you are dishonest - I'm simply stating that many people eat more calories than they think they are eating) I think it's reasonable that you may not be losing if you are averaging around 1700.
Any advice on what I can do to make a bigger calorie cut without slowing down my metabolism?
Maintain an active lifestyle, engage in resistance training and eat sufficient protein to maximize muscle which may make a small difference (not nearly as much as people think).
Metabolic downregulation mainly occurs through a reduction in spontaneous activity.g2baleoparx wrote: »g2baleoparx wrote: »
Ok I think it's public nowcmriverside wrote: »g2baleoparx wrote: »I just went back and looked at the past 6 weeks since I started to cut back to 1400 calories per day or so and once per week I get to to 2200 this is usually on a Friday or Saturday my cheat day. Could this one day per week be stopping my progress?
Possibly.
Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.
Yeah, and @g2baleoparx - setting your diary to "Locked with a key" (which is what you did) means we still can't see it. Can you set it to "Public"?
Your average logged intake is as follows:
1692 cals, 210carbs, 62fat, 91 protein
Given that we are dealing with estimations, and given that most people eat more than they think they are eating (please note, I'm not suggesting you are dishonest - I'm simply stating that many people eat more calories than they think they are eating) I think it's reasonable that you may not be losing if you are averaging around 1700.
Any advice on what I can do to make a bigger calorie cut without slowing down my metabolism?
Maintain an active lifestyle, engage in resistance training and eat sufficient protein to maximize muscle which may make a small difference (not nearly as much as people think).
Metabolic downregulation mainly occurs through a reduction in spontaneous activity.
Thank you for your advice and great information. I really appreciate it. It helps now I have a plan to move forward.0
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