Increasing Calories - Help would be very appreciated

BlaireV
BlaireV Posts: 137
edited November 11 in Health and Weight Loss
Hi,

I've been losing since November 2011, and so far have lost 32 lbs. I have another 18 lbs to go. Since losing, I've been eating around 1200 calories a day (with one spike/cheat day once a week or so). I only started MFP this month, and the first 25 lbs or so I lost without logging/counting calories as I do now, so I may have been a little off in the beginning.

I will be starting university next week, and I need something more flexible. 1200 calories a day isn't very flexible for a full time uni student. I've read that I should be aiming to lose 1/2 to 1 lb a week because I'm not categorized as overweight (anymore). I've also read a lot about "eat more to lose more" and am willing to try it to see if it works for me. I'm just REALLY concerned about gaining weight...

Here are my stats:

19, Female.
Height: 5'7'' (170cm)
Start Weight: 170 lbs (77 kg)
Current Weight: 138 lbs (62.5 kg); BMI (if it matters): ~21.6
Goal Weight: 120 lbs (54.5 kg)

Does anyone have any advice/suggestions? MFP calculates my BMR as 1434 calories. Eating even that much intimidates me to be completely honest :\ Help is much appreciated!

Blaire

Replies

  • HonkyTonks
    HonkyTonks Posts: 1,193 Member
    More exercise?
    Have you considered intermittent fasting?
  • Smuterella
    Smuterella Posts: 1,623 Member
    Eat your BMR, it is only an additional 234 calories, that isn't enough to make you gain.
  • HonkyTonks
    HonkyTonks Posts: 1,193 Member
    Eat your BMR, it is only an additional 234 calories, that isn't enough to make you gain.

    Yes. You need to exceed your maintenance (which is your BMR multiplied by your activity level, which would be reasonably high if you're a student walking around all the time) to gain weight. Your maintenance is probably about 1800 calories. You should definitely be eating your BMR. However, I recommended intermittent fasting because it's more flexible, as you can relax about your eating on the days or periods you aren't fasting.
  • LyriByri
    LyriByri Posts: 54
    I eat 1450 a day and that has been working well for me. I've been loosing consistently and feel fuller and better. I do cardio everyday, which certainly helps get the weight off.
  • BlaireV
    BlaireV Posts: 137
    More exercise?
    Have you considered intermittent fasting?

    I should have mentioned exercise...I also lost most of the weight without exercise and have only recently (past 3 weeks) started doing cardio (4-5x brisk walking/running for 30 - 50 mins).

    As for intermittent fasting, I actually tried it from last Saturday until today, and I liked it. I haven't weighed yet so I'm not sure if I've lost anything, but I already feel like I have more energy and I can sustain my workouts for longer as well as push myself harder. I plan on continuing with it. My fasts have typically been 16/8, 18/6, or 20/4, depending on how it fits in with my life.
  • BlaireV
    BlaireV Posts: 137
    Eat your BMR, it is only an additional 234 calories, that isn't enough to make you gain.

    That is true, I'm just a little paranoid :tongue:
    I may try increasing to my BMR for a week and seeing how it goes.
  • persian_star
    persian_star Posts: 197 Member
    I'm on 1400 (my BMR is about 1350, TDEE about 1550) and I find the easiest way is Intermitent Fasting. I don't eat until midday, and it means what I eat thereafter is much easier to organise as I only need to fit in lunch and dinner, so even with a big, not-overly-healthy dinner, I'm unlikely to go over. The first week or so you feel hungry in the morning, but your body soon gets used to not expecting food until lunch time.
  • BlaireV
    BlaireV Posts: 137
    Thank you everyone for your responses :flowerforyou: . I plan on continuing with intermittent fasting and eating my BMR for a week, even if it's only for a couple of days a week so I can gradually work my way up.

    Does anyone have any suggestions regarding intermittent fasting? I don't really follow any specific program, I just make sure I've fasted for at least 16 hours and pretty much work it around my life (typically this week it's been: fast from 10pm - 2pm; eat from 2pm - 10pm) :\ I'm currently researching the "Leangains" protocol.

    Thanks again.
  • persian_star
    persian_star Posts: 197 Member
    Oops, didn't realise you'd already started doing IF! Teach me not to read all the posts thoroughly :os Looks like you're doing all right with it though :o) Just one thing I'd say that I've noticed while reading up on it - try and keep the same 16 hour fast window every day. Your body gets used to the pattern of when you eat, so this prevents you feeling so hungry you 'need' to eat when you shouldn't be.
  • persian_star
    persian_star Posts: 197 Member
    Oh, and one other suggestion (that you may already have come across in Leangains) - try doing some weights. You've probably lost quite a bit of muscle along with the fat you've already lost, and doing weights will not only up your BMR, it will help you define your body and help you not end up 'skinny fat'. All round a good thing. All you need is 3 days a week (in fact, anything more is counter productive) and you can do a starter routine at home with in-expensive weights - mine cost £30 and I am trying this http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    Hope that helps :o)
  • BlaireV
    BlaireV Posts: 137
    Oops, didn't realise you'd already started doing IF! Teach me not to read all the posts thoroughly :os Looks like you're doing all right with it though :o) Just one thing I'd say that I've noticed while reading up on it - try and keep the same 16 hour fast window every day. Your body gets used to the pattern of when you eat, so this prevents you feeling so hungry you 'need' to eat when you shouldn't be.
    Oh, and one other suggestion (that you may already have come across in Leangains) - try doing some weights. You've probably lost quite a bit of muscle along with the fat you've already lost, and doing weights will not only up your BMR, it will help you define your body and help you not end up 'skinny fat'. All round a good thing. All you need is 3 days a week (in fact, anything more is counter productive) and you can do a starter routine at home with in-expensive weights - mine cost £30 and I am trying this http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    Hope that helps :o)

    Thanks for your advice! I'll definitely look into strength training :) x
  • danimarie1782
    danimarie1782 Posts: 25 Member
    I'm just wondering why such a drastic approach? You've lost 32 lbs since November just by cutting calories with light activity recently. Fasting - why?
    If you are looking to add calories you should add 100 calories per day for 2 weeks (according to fitness magazine) and evaluate at that point.
    Another posted said weights and I agree with them. You will look leaner and burn more calories at rest. Not to get to personal but your 120 lb goal may be too low if you have more muscle on you since it weighs more.
    Last point: yes, being mindful of eating choices and being active is more challenging if in college as you say you are starting - but not impossible. I am a full time nursing student, I work part-time at a hospital, and I have a husband and son. There's always more time.
  • persian_star
    persian_star Posts: 197 Member
    Oh, and just to go back to the original topic, yes, I would definitely recommend eating above your BMR, especially since you're on your last 18lbs. It may take a few weeks for your body to get used to eating enough and your weight may go up a bit before it goes back down, but so long as you're eating below TDEE+exercise (which for me at 5ft 3 is about 2000) you WILL lose, just at a slighlty slower (but far more sustainable) rate, and your body will be getting enough to feed the vital organs (not sure why MFP, and the diet world in general, EVER recommends eating below BMR). If you find it scary, add in an extra 50 cals a day until you're eating the amount you want to be eating.
  • BlaireV
    BlaireV Posts: 137
    I'm just wondering why such a drastic approach? You've lost 32 lbs since November just by cutting calories with light activity recently. Fasting - why?
    If you are looking to add calories you should add 100 calories per day for 2 weeks (according to fitness magazine) and evaluate at that point.
    Another posted said weights and I agree with them. You will look leaner and burn more calories at rest. Not to get to personal but your 120 lb goal may be too low if you have more muscle on you since it weighs more.
    Last point: yes, being mindful of eating choices and being active is more challenging if in college as you say you are starting - but not impossible. I am a full time nursing student, I work part-time at a hospital, and I have a husband and son. There's always more time.

    I'm honestly just worried about gaining, or hitting a plateau, seeing as (understandably) the weight loss has slowed down drastically in the past month.

    Thank you for your post :flowerforyou:
  • BlaireV
    BlaireV Posts: 137
    Oh, and just to go back to the original topic, yes, I would definitely recommend eating above your BMR, especially since you're on your last 18lbs. It may take a few weeks for your body to get used to eating enough and your weight may go up a bit before it goes back down, but so long as you're eating below TDEE+exercise (which for me at 5ft 3 is about 2000) you WILL lose, just at a slighlty slower (but far more sustainable) rate, and your body will be getting enough to feed the vital organs (not sure why MFP, and the diet world in general, EVER recommends eating below BMR). If you find it scary, add in an extra 50 cals a day until you're eating the amount you want to be eating.

    I will gradually increase my calories, even if it's just by a little bit per week. As you said, it will be more sustainable. You've been very helpful :flowerforyou:
  • becjerami
    becjerami Posts: 80
    There is a group on here called 'Eating for future you' that might interest you. It's all about eating above your BMR for sustainable weight loss, to try and avoid plateaus and also to lose fat rather than lean body mass.
  • HonkyTonks
    HonkyTonks Posts: 1,193 Member
    I'm just wondering why such a drastic approach? You've lost 32 lbs since November just by cutting calories with light activity recently. Fasting - why?

    What is so drastic about fasting? I fast twice a week and lose weight this way, there is nothing wrong with it at all. Fasting is an easy flexible way of creating a deficit without having to stress over "dieting" or counting to the 0.000001th of a calorie every single day. Fasting is also has a number of health benefits.
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