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MyFitnessPal Community

people who LOST weight eating MORE

love4fitnesslove4food_wechange

So, were you undereating initially and then wised up? What was your intake? What did you raise it to?

How was weight loss before/after raising your calories?

I think this might help people who are afraid to up their calories--despite netting less than 1200...sometimes substantially less while working out.

Replies

DizzyLinds

I'm masssively stuck and think i'm actually gaining...scales not going anywhere down and i look bigger?! why!!??

psuLemon

I'm masssively stuck and think i'm actually gaining...scales not going anywhere down and i look bigger?! why!!??

send me a pm and we can talk butlooking at your calories you are probably under eating as compared to what you should be doing.

fitrunnermd

bump

Kim55555

A couple of weeks a go I finally gave in and got a Bodybugg. Now I'm trying to maintain right around a 500 calorie per day deficit. I haven't quite gotten it yet, but it's getting easier. And during this time I've been maintaining, I have lost inches, so my body is still changing and getting more fit. I'm hoping keeping the smaller deficit will help get the scale moving downward again.

And for anyone who's scared to eat more, I think I haven't started losing again because some days I've still had too large of a deficit (around 800) and it hasn't been long enough for my body to adapt. I have not gained any weight and have lost inches. So if you're contemplating it, give it a try.

Hi

But you are losing! Keep doing what your doing!! You are losing! You are losing inches! This means you are losing fat! The number on the scale will take care of itself when its good and ready to go down. Well done on your great loss

Crystal817

Wow, I'm glad I found this thread!

I've been on MFP for about 250 days and until a day ago, I was set to the standard 1200 calories. I eat most of my exercise calories back and I've lost about 30 pounds since I've been here. I would still like to lose another 20 pounds or so.

In the past month, I've been going to the gym 3-4 times a week and netting around 1200 but the scale hasn't been moving! I asked a friend on here and he suggested that I up my calories. Which of course made me a little nervous. I didn't go crazy, I just changed it to 1330 from 1200. I'm anxious to see what happens!

I'm 5'4 and currently at 139-140lbs. I would like to get down to 115-120 pounds.

My concern is, as I up my calories should I still be eating back my exercise cals?

If anyone has similar goals or suggestions for me... I would love to hear from you! :flowerforyou:

RonKay

bump

lablvr6

I have been going to a personal trainer 2x a week and the local gym 4x a week doing HIIT, High Intensity Interval Training since July 1st. As of yesterday, I have lost 10 lbs. Which includes 2 lbs of fat and my fat percentage has dropped almost 2.5 percent. I log everything that goes into my mouth and I average 1500 - 1700 per day. This is spread over 6 meals. I didn't think I needed to eat, but I listen to my Trainer. Oh and I just started a cheat MEAL 2x a month. This is planned and marked in my calendar.

marianne_s

Here is my story... hopefully this will make it bit clearer for those who struggle with the concept of eating back calories....

I joined Rosemary Conely (UK diet club) in January, and was given a daily calorie allowance of 1200 calories. This difference with this diet club than WW, is that it also included a 45 minute exercise session. But there was no mention of eating back exercise calories. So, basically on those days I was netting less than 1200.

2 weeks in, I lost 9 lbs... I was then allocated 1400 calories per day... but in my eagerness to lose & because I had got used to only eating 1200 calories, I decided to stay on 1200...

Well at the next weigh in, I didn't lose anything... and the weigh-in after that I actually went up a pound. When the diet club leader found out that I was still on 1200 calories, she told me that 1200 calories wasn't meant to be for long-term, as it wasn't a healthy daily allowance and now my body thinks it's starving. So I uopped my calories to 1400

After the 4th week, my daily allowance was recalculated (based on age/weight/sex) to 1723 calories - this did NOT include eating back exercise calories. If I compare that to what MFP has allocated (1480) WITH eating back calories, I end up eating pretty much the same amount of calories.

Suffice to say, I quit the diet club at the end of March (after 21 lbs lost) and have just been using MFP since (30 lbs loss).

I have been eating back my exercise calories since solely using MFP... some weeks I lose nothing & other weeks I will lose 1.6-2.2 lbs a week (average to 1.2 lbs a week).

What works for me, is that on the days I know I'm going to have a high burn (450 - 600 calories) cardio session ( usually Turbo Fire) - I tend to eat a higher calorie lunch (600 - 800 calories).

wendybird2

I'm 5'8" and net 1400 each day (which on rest days I still find really tough, so I try to get those exercise calories and I eat EVERY one). 1200 was not doing it for me. I'd suffer through the week and then binge on Sunday. At a 1400 net, I've maintained my deficit without feeling miserable or drastically going over my calories (maybe by 250 on a really bad day, but that's still a deficit, just a smaller one). I barely noticed the difference on the scales so I started tracking my 10 day average instead of my daily weight. Today's average for the past 10 days was the lowest ever, so I know it's working! Including exercise, I eat 1600-1900 per day. So I'd say it works.

*Edit* Oh, almost forgot....I think one of the keys for me was drastically increasing my protein. I try to get a ratio of 40% carbs, 30 protein, 30 fat.

marianne_s

Wow, I'm glad I found this thread!

I've been on MFP for about 250 days and until a day ago, I was set to the standard 1200 calories. I eat most of my exercise calories back and I've lost about 30 pounds since I've been here. I would still like to lose another 20 pounds or so.

In the past month, I've been going to the gym 3-4 times a week and netting around 1200 but the scale hasn't been moving! I asked a friend on here and he suggested that I up my calories. Which of course made me a little nervous. I didn't go crazy, I just changed it to 1330 from 1200. I'm anxious to see what happens!

I'm 5'4 and currently at 139-140lbs. I would like to get down to 115-120 pounds.

My concern is, as I up my calories should I still be eating back my exercise cals?

If anyone has similar goals or suggestions for me... I would love to hear from you! :flowerforyou:

To up your calories, just change your weekly loss setting - for example, from 1.5 lbs a week to 1 lb - or 1 pound a week down to 0.5 pounds

Then eat your exercise calories back....

Do you wear a HRM?
If not, then only eat one half to two thirds of them back.... otherwise eat them all...

let us know how you get on...

marianne_s

Don't confuse fluctuation with "weight gain." It takes 3500 calories to gain one pound; having an extra 300 isn't going to make you gain.

Exercising one hour can stress your muscles, causing them to hold onto fluid, causing the number on your scale to go up. Ditto for having excess sodium. Or needing to poop.

Also, when you've been chronically undereating, when you do have a little extra, your body sometimes freaks out and says, "FINALLY! Some food! Who knows when she's going to give us extra again... better hold onto it." Give it a few weeks to let your body get used to it before dismissing it.

[/quote]

maybe it is water retention.
also maybe you are under-estimating your food and over-estimating your exercise. something just does not add up here

Both these points are important factors to bear in mind if you see any weight gain after upping your calories

Beeps2011

I just love all the information here. It gives me hope that upping my calories this week was the RIGHT decision.

I think I won't weigh myself for at least a couple weeks to see how it all settles out.

Thank you for posting your stories - it is appreciated!

Toxictwist

This is the exact same thing that happens to me, even if I only add 100 calories (only eat 1200 & don't replace my burnt calories from exercises)

-this is in regards to a post from the first page, saying the person GAINS weight by increasing the calorie intake.

psuLemon

This is the exact same thing that happens to me, even if I only add 100 calories (only eat 1200 & don't replace my burnt calories from exercises)

-this is in regards to a post from the first page, saying the person GAINS weight by increasing the calorie intake.

How long have you tracked that weight gain. Is it one of those things, where you immediately gain weight, freak out and drop your calories down? It does take several weeks to a month for a body to regulate itself. What is happening is your body is so used to a very low calorie diet, that when you add food, it freaks out and doesn't know how to process it all. It then adapts and starts to process them faster.

Now there are underlying cause which could have an affect like PCOS. In this case, it's not a calorie intolerance, it's a carb intolerance.

albayin

This is the exact same thing that happens to me, even if I only add 100 calories (only eat 1200 & don't replace my burnt calories from exercises)

-this is in regards to a post from the first page, saying the person GAINS weight by increasing the calorie intake.

How long have you tracked that weight gain. Is it one of those things, where you immediately gain weight, freak out and drop your calories down? It does take several weeks to a month for a body to regulate itself. What is happening is your body is so used to a very low calorie diet, that when you add food, it freaks out and doesn't know how to process it all. It then adapts and starts to process them faster.

Now there are underlying cause which could have an affect like PCOS. In this case, it's not a calorie intolerance, it's a carb intolerance.

Takes a month? ok good to hear and hope this is true.

Crystal817

To up your calories, just change your weekly loss setting - for example, from 1.5 lbs a week to 1 lb - or 1 pound a week down to 0.5 pounds

Then eat your exercise calories back....

Do you wear a HRM?
If not, then only eat one half to two thirds of them back.... otherwise eat them all...

let us know how you get on...

I changed my goals and changed my activity level which brought me up to 1330 calories.

I don't wear a HRM, but I always knock off 200-300 calories (from what the machine says) when I add in my exercise.

Kimblesnbits

Just subscribing to this thread so i can read ALL of the replies at some point

Great topic!

Hayesgang

bump

fit4mom

So jealous I can't lose like that. It always makes me gain or stay until I get to about 120 then I can up it to 1200 cals. I think it's great you all are having success.

velarneyraptor

I am now thinking of upping my calories... My current target is 1200, but I like seeing green, so I've been sticking with ~850-1000... But I don't feel that I'm losing much (My BMR is supposedly 1360 so I am not anywhere near this.) I'm not sure how I can eat more though without adding carbs? I eat HUGE meals full of veggies and protein so I am not hungry... I am worried about adding carbs as a regular feature though because I tend to go out of control on them. I would start eating fast food all the time again because I was "allowed" carbs and be craving bread all the time. I have no interest in these foods now that I'm low-carbing and my bdy isn't craving the fast carb fix. I find that I feel more energetic and motivated now that I rely on veggies for my main meal components and since I stopped eating bread or noodles, I don't get gastrointestinal "discomfort" anymore.

I am right at the short end of 5'2 (158 cm) and am currently ~136 lb - hoping to get down to 105-110 lb.

ltki

Living With Obesity At 700 Calories Per Day!
By: David Greenwalt

^^^^^^^^ Awesome article, thank you for sharing!!

Yay for eating more to lose more.
Currently in my second week, no loss yet but no gain either, going to give this body a good chance to readjust!

lcnelson

I had consistently lost 5 pounds a month for 8 months and then BOOM the plateau hits! The thing that made me the maddest was that I had increased my running mileage to 20-25 miles a week and still was not losing anything. The best thing for me is that even though I have not lost a pound in the last 2 months, I have dropped a whole size, so the inches are dissappearing even if my pounds are not.
I too, have increased my calories and rarely eat less than 1500. I certainly notice a difference from 1200 and am almost at another 5 pound loss!
Keep with it and find what works for you!

CouleeRunner

Never mind my first comment...should have kept reading.....

I'm working on the last ten pounds and just bumped up my calories to 1700.

My TDEE is around 2300 so we will see how this goes.

joannepapas

BUMP

Kim55555

Read this. Brilliant article! Oh also read the comments section too

Titled:
I’ve started working out; why am I still gaining weight?!

http://www.columbussports.com/content/writers/dan_falkenberg/ive-started-working-out-why-am-i-still-gaining-weight.shtml

Here are a couple of paragraphs from the article

One thing I’ve noticed about my most successful clients, the majority of them actually gained a pound or two during the first month of exercising. My clients who weren’t very successful were those that maintained the same weight during the first month, the second month, and so on. Why? I’d have to say it’s because my most successful clients were working so intensely that they experienced extra glycogen and water storage. My clients who wouldn’t put in the effort didn’t need extra glycogen stored, so they didn’t see any initial weight gains.

You see, my successful clients saw an extra pound or two on the scale during the first month, but as the program went on, that extra glycogen storage meant their bodies had the extra fuel to stay revved up and burning off excess calories. It also meant that of the food they ate, less was going into fat storage and more was going into “high-octane” glycogen storage. Less fat storage equals faster weight loss.

So here’s my advice. Don’t be scared of delayed results within the first month. Your body is going through an adaptation process, and it requires some time to prepare itself for its new lifestyle. Keep your exercise intensity up, your eating habits right, and you’ll slowly start to see your fat loss results overcome your new glycogen and water storage results. You’ll slowly start to see that success you set out to achieve.

pjkalk

bump for later

dawniee

bump

jonzo21

After reading this thread and doing some more research, I decided to change my goals to allow me to eat more. At first i was at a measly 1200 calories, and it was horrible. I wasn't seeing changes on the scale to reflect that 2lb/week loss that I was aiming for. Some weeks I'd lose less than a pound, others I would lose nothing. So this past week, I changed it to 1lb/week. Changing my goal gave me 1600 calories to expend, and I burn close to 300 in exercise each day, some days even more than that (and I always eat back those exercise calories) Well I just did my weigh-in today, and sure enough, I lose exactly 1lb. It felt great to have those extra calories, some days I'd contemplate what to do with the left over calories. Its a lot better than stressing out about staying under 1200, and feeling hungry at the end of the day for sure!

psuLemon

I am now thinking of upping my calories... My current target is 1200, but I like seeing green, so I've been sticking with ~850-1000... But I don't feel that I'm losing much (My BMR is supposedly 1360 so I am not anywhere near this.) I'm not sure how I can eat more though without adding carbs? I eat HUGE meals full of veggies and protein so I am not hungry... I am worried about adding carbs as a regular feature though because I tend to go out of control on them. I would start eating fast food all the time again because I was "allowed" carbs and be craving bread all the time. I have no interest in these foods now that I'm low-carbing and my bdy isn't craving the fast carb fix. I find that I feel more energetic and motivated now that I rely on veggies for my main meal components and since I stopped eating bread or noodles, I don't get gastrointestinal "discomfort" anymore.

I am right at the short end of 5'2 (158 cm) and am currently ~136 lb - hoping to get down to 105-110 lb.

If you eat the right carbs, there is nothing to be afraid of. Also, if you want to lose, you need to add food. Food is fuel and trust me when I say this; you will lose more by eating more. I have used this technique with 40+ people from this board with about 95% success. The only 2 that didn't succeed yet where due to medical conditions. Calories are fuel, so if you don't feed it, yoru body will turn that fuel to fat for quick energy sources.

Also, unless you are rocking PCOS, carbs are not your enemy. Just look for complex carbs. BTW, I eat over 200g of carbs a day and have lost BF consistently and i am very close to my weight (11% bf and 195 lbs; goal is 185-190 & 8% BF)

love4fitnesslove4food_wechange

I AM SO HAPPY I STARTED THIS THREAD AND PEOPLE ARE EATING MORE!! ((HUGS)) ALL YOU LOVELY PEOPLE! IT'S TOUGH/SCARY AT FIRST BUT IT'S SOOO WORTH IT WHEN YOU START SEEING RESULTS WITHOUT STARVING!

(I used caps for emphasis and so that this wouldn't get lost amongst the masses).