Treat days?

Lots of tangents to talk about and also some calculations that seem a bit off to me.

So I'm coming up with just over 1025 Cal effective long-term average deficit and just over two pounds a week from beginning to now.

First of all you can take that figure and what your Fitbit has been telling you you've been spending in terms of calories, and your MFP logging, and actually calculate how accurate your Fitbit has been for you.

You have, actually, muddled up something about the Fitbit calories.

Whereas MFP logged exercise has the **potential** to double count some of the "I'm alive" calories you burn, specifically, when it comes to Fitbit total day calories, the MFP adjustment has zero double counting potential.

This doesn't mean that the Fitbit estimate will be correct given your type of activity and exercise and the way you log your food. But the Fitbit correction which is shown as an exercise adjustment in MFP is mathematically correctly dealing with net calories.

This is a roundabout way of saying that you have no prior reason to be doubting your Fitbit adjustment.

Now back to your > -1025 deficit regular schedule. Because given that you have overindulgence days, in order to average -1025 you are obviously creating a much larger deficit most of the time.

You report eating about 1500? So we are looking at a ~2700ish+ TDEE? And you cutting in the high 30%s, or even more probably in the low 40% off from that.

Deficits over 20% of tdee are aggressive. Take a guess as to whether 40% is aggressive.

I'm not going to talk about gallstones or muscles, though gallstones would concern me.... I'm going to talk about the future and rebounding

You see the hunger rebound you're experiencing when you eat normal amounts?

There is a real good chance that this is hormonally mediated, i.e. your weight loss intensity has shifted hormone levels and when normal food levels become available your body is all ready to make everything extremely easy for you to regain. By being hungry. By things tasting good. By your body prompting you to stay on the couch today.

Classic yo-yo in preparation--IF you don't try to counteract it.

And you're looking at an indefinite amount of time of this with the only hope that I can offer being that most people seem to recover to more normal hunger cues after an extensive time period at maintenance. With people making it to two years post weight loss often eporting that they're fine by that point even without regain. Regain of course also resolves the issue, but you probably don't want that...

You've done great and you're doing good and you should be taking advantage of how good you're feeling to position yourself for the long term.

You need to figure out what you'll be eating on a daily basis when you have to fuel up with 2000 to 2500Cal of tdee, or whatever you expect your activity level times reduced future weight needs to be.

You need to embed that and make it easy to follow.

You need to stretch out the time of weight loss and maintenance to give your body time to normalize.

You sound, to me, totally primed to continue with rapid weight loss for a few months (often ending around the six month mark especially after a few weeks of trying real hard and not being rewarded by rapid rewards), followed by relatively rapid regain back to square one within the next 12 months... UNLESS you start fighting now to **generate time at lower weight** for your body to normalize there.

When exactly you decide to do things is up to you. Currently it sounds like you have a double whammy:

Suboptimal balancing of too few calories to begin with throughout the week

Both the spread between daily and indulgence and the total deficit you're creating would probably benefit you to come down in size while extending time wise

Jayj180894 wrote: »

PAV8888 wrote: »

Lots of tangents to talk about and also some calculations that seem a bit off to me.

So I'm coming up with just over 1025 Cal effective long-term average deficit and just over two pounds a week from beginning to now.

First of all you can take that figure and what your Fitbit has been telling you you've been spending in terms of calories, and your MFP logging, and actually calculate how accurate your Fitbit has been for you.

You have, actually, muddled up something about the Fitbit calories.

Whereas MFP logged exercise has the **potential** to double count some of the "I'm alive" calories you burn, specifically, when it comes to Fitbit total day calories, the MFP adjustment has zero double counting potential.

This doesn't mean that the Fitbit estimate will be correct given your type of activity and exercise and the way you log your food. But the Fitbit correction which is shown as an exercise adjustment in MFP is mathematically correctly dealing with net calories.

This is a roundabout way of saying that you have no prior reason to be doubting your Fitbit adjustment.

Now back to your > -1025 deficit regular schedule. Because given that you have overindulgence days, in order to average -1025 you are obviously creating a much larger deficit most of the time.

You report eating about 1500? So we are looking at a ~2700ish+ TDEE? And you cutting in the high 30%s, or even more probably in the low 40% off from that.

Deficits over 20% of tdee are aggressive. Take a guess as to whether 40% is aggressive.

I'm not going to talk about gallstones or muscles, though gallstones would concern me.... I'm going to talk about the future and rebounding

You see the hunger rebound you're experiencing when you eat normal amounts?

There is a real good chance that this is hormonally mediated, i.e. your weight loss intensity has shifted hormone levels and when normal food levels become available your body is all ready to make everything extremely easy for you to regain. By being hungry. By things tasting good. By your body prompting you to stay on the couch today.

Classic yo-yo in preparation--IF you don't try to counteract it.

And you're looking at an indefinite amount of time of this with the only hope that I can offer being that most people seem to recover to more normal hunger cues after an extensive time period at maintenance. With people making it to two years post weight loss often eporting that they're fine by that point even without regain. Regain of course also resolves the issue, but you probably don't want that...

You've done great and you're doing good and you should be taking advantage of how good you're feeling to position yourself for the long term.

You need to figure out what you'll be eating on a daily basis when you have to fuel up with 2000 to 2500Cal of tdee, or whatever you expect your activity level times reduced future weight needs to be.

You need to embed that and make it easy to follow.

You need to stretch out the time of weight loss and maintenance to give your body time to normalize.

You sound, to me, totally primed to continue with rapid weight loss for a few months (often ending around the six month mark especially after a few weeks of trying real hard and not being rewarded by rapid rewards), followed by relatively rapid regain back to square one within the next 12 months... UNLESS you start fighting now to **generate time at lower weight** for your body to normalize there.

When exactly you decide to do things is up to you. Currently it sounds like you have a double whammy:

Suboptimal balancing of too few calories to begin with throughout the week

Both the spread between daily and indulgence and the total deficit you're creating would probably benefit you to come down in size while extending time wise

I am so sorry. It looks as if you've put a lot of effort in to try help, but you have confused the hell out of me. My little brain does not understand what you are saying lol 😥

Oversimplifying, I believe he's saying that as he's run the numbers, you are undereating (underfueling) so much, and losing so fast, that it will be hard not only to keep going like this, but also extra hard to keep weight off longer term. He's suggesting that your hunger after your treat days is a warning bell.

When PAV runs numbers, he's usually right.