If I eat more than 1000 calories

I read a library copy of the book but googling around turned up a spreadsheet of the eating plan for NROL4W.

maggiewang.com/nrolfw/nrolfw_log_sheets.xls

It has me eating around 1280, which is under my BMR.

If anyone can tell me what section it talks about 'resetting your metabolism' I'd like to stop and pick up a library copy and read it.

I read a library copy of the book but googling around turned up a spreadsheet of the eating plan for NROL4W.

maggiewang.com/nrolfw/nrolfw_log_sheets.xls

It has me eating around 1280, which is under my BMR.

If anyone can tell me what section it talks about 'resetting your metabolism' I'd like to stop and pick up a library copy and read it.

I wasn't referring to 'resetting' metabolism actually. I was talking about eating at a deficit of only 300 below TDEE, but since I have the book right here in front of me.

Schuler, L., Forsyth, C. & Cosgrove, A. (2007). The New Rules of Lifting for Women. ch.7, p68. Penguin Group: New York
(since apparently proper citation is required)

"My initial instinct is to suggest that you don't try to cut calories at all at first. You'd calculate your maintenance level, and then stick that for four weeks... (omitting for lack of relevance) ... I recommend that for these reasions:

1. We have no idea if that's your real maintenance level. It is, as I said, just a paper-pencil estimate.
2. You probably don't know if the predicted maintenance level is more than you're used to eating, less, or about the same.
3. ... (again, relevance, he refers to the workouts which weren't a part of my original recommendation)

I never said that the OP should 'reset' her metabolism. Someone else called it that. All that I said was that her present deficit has caused her body to lose enough muscle mass to change her metabolism. I suggested maintenance calories as a means to stabilize her metabolism so that she can attempt a different method.

As far as your presumption that 1000 calories is not a deep deficit, it honestly boils down to where you are in your weight loss. Truly obese people can go for the VLCD (very low calorie diet) and lose sufficiently. I did that myself for a long time. But then weight loss slowed down, and I had to find out why. Hence, the bit I posted about hormones and electrolytes. The OP only has 30 lbs to lose which would make her closer to just overweight than obese which means that a VLCD will not work for her as long as it worked for me.

Either mislogging, or your metabolism is shot to hell. Mislogging is more likely.

I read a library copy of the book but googling around turned up a spreadsheet of the eating plan for NROL4W.

maggiewang.com/nrolfw/nrolfw_log_sheets.xls

It has me eating around 1280, which is under my BMR.

If anyone can tell me what section it talks about 'resetting your metabolism' I'd like to stop and pick up a library copy and read it.

I think you read the sheets wrong. I opened it up and for a 33 year old woman that is 142 lbs and 5'6", her RMR (resting metabolic rate) is 1258. Her maintenance (without exercise) is 2013. Fat loss (minus 300) is 1713 without exercise. If you add in exercise, you increase those calories (it's given on the sheets).

Please try it again with age 47, weight 160. It tells me 1280 calories to reduce by 300 calories/day (no workout).

I started this up again last month after having to recover from a hernia operation. I feel good, a little tired at times, need to nap. I've picked up the walking everyday for at least 30 mins/day. I set my calorie intake at 1800, but it keeps saying I should increase it to 2100 with warnings. If I'm feeling ok, healthy, happy and building confidence with in myself,can I keep it at 1800 without doing damage? I know I need to increase healthier foods, and more protein, and I'm getting there, slowly, but I cut out all the comfort foods that I usually intake on a daily basis. Am I doing any damage to myself?

All the info. has been very interesting.

UsedtobeHusky- I think 'stabilizing your metabolism' is pretty much the same as resetting it.

I don't know why anyone trying to lose weight would calculate their estimated burn and then eat at it for four weeks to check their math. You'd get the same info from eating 500 calories under it, plus you'd probably lose 4 lbs. I can't see the context of the book excerpt, though.

jackjackattck - (Cute name!) We're all trying to be supportive by giving the OP reasonable advice. I don't think the 'metabolism reset' thing is reasonable. Just an opinion, nothing personal to anyone. I've heard from a lot of people that said this 'metabolism reset' thing put 5-15 lbs. on them and the proponents still said, "You just didn't stick to it long enough."

That gain is mostly water and to be expected. Again, electrolyte balance is the key isuue for water. There is no way to keep your electrolytes balanced 100% of the time. The best you can hope for is to manage it by balancing your diet. That is what I advocated here. Not a metabolism reset. Find your TDEE. Try it for four weeks to see if you weight is roughly the same from day one to day thirty. Then, cut 300 calories off the top, eat all your protein, and you can increase the amount of fat burned as opposed to diminishing muscle. Muscle is the key component that burns calories. Carrying fat just makes your muscles work harder. Weight will fluctuate daily due to changes in the electrolyte balance. Most people assume that eating more calories means eating whatever they want and end up consuming too much sodium and throwing off the electrolyte balance again. So, they gain back 5-10 lbs and then when they go back to a deficit, they cut out many of the foods they were eating and level off their sodium levels, and drop weight dramatically. They think that they dropped because of cutting out calories when they actually dropped by cutting out sodium.

You did use the term 'resetting your metabolism' back on p. 1, I believe.

Where is this 'balance your electrolytes' stuff coming from now? You'd think with all this balancing and resetting that our bodies supposedly need, weight loss wouldn't be generally considered "eat less, move more".

I strongly recommend anyone wanting to lose weight, try their est. TDEE minus 500 for a month and not their entire TDEE for a month. Both methods show you what you burn. In the former, if you're right, you lose 4 lbs. In the latter if you're right, you lose 0. Or you gain 5-10 lbs. of something.

Sorry if someone already mentioned it, but just in case, if you can get your doctor to check your metabolism it wouldn't be a bad thing. Bring him your food diary or something. Maybe you can even get a referral to a nutritionist for a personalized plan.