How long before i should adjust?

jelleigh
jelleigh Posts: 743 Member
edited December 2018 in Health and Weight Loss
Hey all
Last week i started in earnest with weighing all the food for me and my husband - I've meal prepped for all the meals with the calories and macros written into the lid so that we hit targets (I'm mostly concerned with protein). Hubby has a lot to lose so has 2 lbs per week as his goal. His calorie goal is 2150 and he was in and around there all week but he didn't eat back any exercise calories so ended up being 6000 calories below his targets for the week (plus the the built in deficit). Anyways, he weighed in as losing 6 lbs this week.
I can adjust our meal portions up a bit to compensate but i know it's likely that some of the weight is water weight.
So my question is, how long do you observe a trend before adjusting intake? Do i wait for 3 weeks of data and then if he keeps far surpassing weight loss goals, up the meal portions? How long before i know it's actual fast loss and not just water weight?

I just want to note that the extra calories he's burning isn't from deliberate exercise but rather just his moving around in normal activity. He doesn't really want to eat more because he's satisfied with the meals right now and is trying to break years of overeating habits.

Replies

  • mmapags
    mmapags Posts: 8,934 Member
    I'd wait for 3 more weeks of data. What he lost could easily have been 4 lbs of water weight. You don't mention how much he has to lose but if it is sustainable for him right now, gather more trend data. If not, adjust. One recurring theme among those with large deficits is binging after a week or two if the goal is too aggressive. It's only been 1 week and rounding or logging errors always come into play.
  • jelleigh
    jelleigh Posts: 743 Member
    Thanks @mmapags .
    I've been using MFP for awhile but mostly was using measuring cups or eyeing things before this point. Its gotten me through the first 25 lbs down but i know i need it to be tighter which is why I'm weighing everything now. This is the first time my husband is doing it though so I'm trying to teach him all the things I've learned here.
    I've been warning him to watch for cues and if he feels hungry then to have a snack or supplement his meals and to eat about half of his exercise calories back but so far he insists that he's not hungry. I imagine it will change over the next few weeks but i didn't want to jump the gun and adjust his intake too soon.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    jelleigh wrote: »
    Hey all
    Last week i started in earnest with weighing all the food for me and my husband - I've meal prepped for all the meals with the calories and macros written into the lid so that we hit targets (I'm mostly concerned with protein). Hubby has a lot to lose so has 2 lbs per week as his goal. His calorie goal is 2150 and he was in and around there all week but he didn't eat back any exercise calories so ended up being 6000 calories below his targets for the week (plus the the built in deficit). Anyways, he weighed in as losing 6 lbs this week.
    I can adjust our meal portions up a bit to compensate but i know it's likely that some of the weight is water weight.
    So my question is, how long do you observe a trend before adjusting intake? Do i wait for 3 weeks of data and then if he keeps far surpassing weight loss goals, up the meal portions? How long before i know it's actual fast loss and not just water weight?

    I just want to note that the extra calories he's burning isn't from deliberate exercise but rather just his moving around in normal activity. He doesn't really want to eat more because he's satisfied with the meals right now and is trying to break years of overeating habits.

    If I was your husband i would start eating my exercise calories straight away, i wouldnt wait any time.
  • iowalinda
    iowalinda Posts: 357 Member
    What are your hubby's height & weight? One week is too short of a time to draw any conclusions. Most people shed a lot of water weight the first week or two. And then things slow down usually.
  • jelleigh
    jelleigh Posts: 743 Member
    He is 6' and started at 280. Initial goal is 220 and then he will see from there.
  • AnnPT77
    AnnPT77 Posts: 34,222 Member
    I agree that 3 more weeks would be best for a trend (or maybe a bit more for a premenopausal woman, which your husband isn't ;) , to get in a full menstrual cycle plus a little).

    That said, if either of your starts experiencing fatigue or weakness before that, I would bump up the calorie intake a little (certainly, I'd recommend eating a reasonable fraction of exercise calories, always). Fatigue or weakness can be "canary in the coal mine" signs of undernutrition. Best to lose a little slower than to take a risk.
  • iowalinda
    iowalinda Posts: 357 Member
    jelleigh wrote: »
    He is 6' and started at 280. Initial goal is 220 and then he will see from there.

    I'd stick with the current plan for another week or two and then re-assess. Especially since he says he's not hungry.
  • NovusDies
    NovusDies Posts: 8,940 Member
    Some people experience a honeymoon phase when starting and they don't have much appetite. No real danger as long as he doesn't feel weak and/or dizzy. He may lose some more water weight so even the second week could have some inflated losses. It may be the 5th week before you can establish a proper rate of loss. As long as he feels okay it should be fine even if turns out he is losing too fast.

    Eating more food is not really required if he doesn't have more appetite but he should be eating back some of the exercise calories which could simply mean swapping out a low calorie food item with something higher calorie or adding more fat to a dish he is eating.

  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    edited December 2018
    Adjusting every 5-10lbs has worked for me really well. Almost 75lbs down doing so. I also make sure to check and adjust every month if I think I've plateaued, or if I end up with extra calories and I'm feeling full already.

    Just really something you'll need to judge as you go.

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