Deciding to reverse diet, should I?

meharmahshahid
meharmahshahid Posts: 107 Member
in Food and Nutrition
I think I have officially hit a weight loss plateau, because my weight has stayed the exact same for almost 2 weeks. It was bound to happen because I have been eating 1100 calories, even less, for a bit over a month. I long 8 pounds in the first month but nada now. I'm 5'5, 139lb, and have 20 more to lose. I've decided to up my calorie intake to 1450-1500 for a week, and then see the results. My metabolism may have taken a toll because of the very low amount of calories I ate. Did reverse dieting work for any of you? Is this a good desicion? Please helpppp!!!!😢

Replies

  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
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  • saladisgrass
    saladisgrass Posts: 3 Member
    When I hit a plateau, I increased my calories by 300. This extra amount helped because before I was undeliberately undertracking calories out of pure hunger. Allowing myself to eat more helped me stop craving and overeating acidentally; I also bought a scale to help myself stop undertracking calories. Also, don't be so hard on yourself. You've gotten so far and maybe you should take a break week eating at maintenance so you don't give up. I've seen many people give up when they hit a plateau out of frustration, and put all the weight they lost right back on.
  • meharmahshahid
    meharmahshahid Posts: 107 Member
    saladisgrass wrote: »
    When I hit a plateau, I increased my calories by 300. This extra amount helped because before I was undeliberately undertracking calories out of pure hunger. Allowing myself to eat more helped me stop craving and overeating acidentally; I also bought a scale to help myself stop undertracking calories. Also, don't be so hard on yourself. You've gotten so far and maybe you should take a break week eating at maintenance so you don't give up. I've seen many people give up when they hit a plateau out of frustration, and put all the weight they lost right back on.

    This is very good advice!!! Did the increase of 300 calories help? Please do tell!
  • my4570
    my4570 Posts: 39 Member
    Although I agree that 2 week plateau isn't a super long plateau, I do agree that it can be harder to motivate yourself when your weight is stagnant, especially in such a large deficit. I think that 1100 is very low and is not recommended for anyone, especially not if you are 5'5. I think you should definitely up your calories to at least 1300. I read a lot of articles regarding metabolism, TDEE, why you aren't losing weight in a deficit etc. but obviously nutrition research is very variable and there is rarely one "perfect" answer or solution. What I gained from the research is that your plateau can be due to a number of factors, including:

    - Inaccurate tracking (intentionally or unintentionally undertracking food, overestimating exercise)
    - Decreased movement (workouts less intense, less walking throughout day, lower NEAT)
    - Metabolic adaption (metabolism slowing due to getting used to your new calories)
    - Water and fat retention (due to lower calories or the addition of artificial sweeteners, too much salt etc)

    I am also considering reverse dieting a little as even though I am not really in a weight loss plateau, I am worried about reengaging with my binge eating disorder (BED) due to struggling a bit now with eating 1200 calories/day. I think I'm going to try calorie cycling with reverse dieting and see what happens; so eating maintenance one day, then maybe 1200, then like 1350 one day etc.

    Losing weight is hard, and you have to be patient. You got this! Definitely update on any improvements you have :)

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