AnitraSoto Member

If you have been eating at a deficit for a while, yes, a reset can be a great idea. Not only will it give your body a break from the stress of constant dieting, but it is also a way to truly figuring out your TDEE. If you increase your calories gradually (for instance, add 100 calories a day and stay at that level for a…

Congrats on your weight loss to date, and even more importantly, congrats on seeking out information! You are so right that the low calorie diets just don't work for most people long-term........ Yes, they will give you that great loss when you first start, but then in the end, you are left in a completely unmaintainable…

This is the one part of the process that you don't want to rush. This portion of the re-set is truly where you are getting your metabolism to "trust" you that the intake will remain consistent. It is normally recommended that you eat consistently at TDEE for *a minimum of 8 weeks*. The purpose of a metabolism reset is to…

I totally agree! Enjoy that active vacation, and when you come back you are going to rock this!

Just take this part of the process nice and slow. Don't raise your calories too quickly, and give your body plenty of time to adapt and adjust along the way. Also, seek out those foods that are more calorie-dense like nuts, nut butters, and avocado. These will add up quickly and aren't quite as filling as a big plate of…

Now knowing you are eating 1450 per day gross, not net, then you are leaving your body on average about 1,000 calories a day to survive, closer to 500 or 600 calories on a day like yesterday.... Even though you have not been doing this long-term, I would still suggest the reset. If you go the slow route (bumping your…

I'm not, but feel free to add me if you want to chat along the way I started EM2WL a couple of years ago eating 1,000 - 1,200 calories, did a full reset, and have been eating at maintenance (2,150ish) ever since...

Sounds like EM2WL would be perfect for you --- and for anyone tired of feeling hungry, trying all kinds of various "diets" and Yo-Yoing up and down constantly.... Personally, yes, I would raise your calories in 100 calorie increments. Add 100 calories a day to your daily goal, and stay at that level for a week or so before…

Yes, absolutely! Both the fast and the slow methods will get you to the same end result, but by doing it slowly, like you are doing, you give the body time to adapt along the way. You will also often minimize some of the big jumps that can show up on the scale if you increase your calories all at once. Just stay at each…

That sounds better! Glad you were able to figure that out :-) Great job trying to incorporate more strength training - that is where the magic happens!! You want to make sure that you are giving yourself one day between strength training days (or at least do a split, where you are not working the same body parts two days…

If you ate 1,500 calories yesterday, but then burned 1,200 calories at the gym, then you are giving your body 300 calories to live on --- obviously, as you have figured out, that is way too low... If you have been doing this long-term, then there is a good chance that your metabolism is suppressed. Our metabolisms adapt…

Welcome! Great job taking the slow approach and upping your calories slowly --- I think this makes the process so mush easier to adjust to (gives the body time to adapt along the way...) The first thing that strikes me about your post is that you are VERY active! That is a lot of exercise! I believe those JM workouts are…

Keep up the great work! Those changes that you are seeing in the mirror are so much more important than those fluctuations on the scale. As you are adjusting your calorie intake, things *will* shift on the scale --- this is totally to be expected. Just stay consistent and those results keep coming (don't forget to take…

That is some awesome progress - congrats to you!

When coming from a restrictive diet, that initial weight gain is totally to be expected. Your glycogen stores are being refilled, and with that comes water. You are also eating a larger volume of food. That food weighs something, and it is sitting inside your body. This weight will show up on the scale, but is nothing to…

Yes, taking a 25% cut, and then eating even less than that is an awfully steep deficit. One will lose weight initially, but it is not maintainable for most, long-term. Try that smaller (15%) cut and remember to take diet breaks an eat at TDEE every couple of months to "remind" the metabolism of what "normal" or Maintenance…

Absolutely! Okay, you have figured out your TDEE - that is also known as "Maintenance". This figure is the total number of calories you burn throughout the day. It includes your BMR, regular daily activities (shopping, school, walking the dog...etc) as well as your formal exercise. In theory, if you eat at Maintenance…

I thought I recognized your user name! Thanks :-) You are so right that the low calorie diets just don't work for most people long-term........ Yes, they will give you that great loss when you first start, but then in the end, you are left in a completely unmaintainable situation where you just can't eat less or exercise…

Have you figured out your TDEE? Let us know your stats and we will be able to help you a bit more... Without having those stats, my gut feeling is that you are probably still way under eating. You are working out 5 times a week and just based on your weight (since we have no other info), my guess it that your TDEE is…

Absolutely it will work for you, as long as you are at a deficit you will lose. EM2WL helps people succeed where other plans fail because it is maintainable. Keeping that deficit small makes it easier to stay on track, usually helps to keep people feeling like they need to binge on "off limits" foods, and it keeps your…

Well, since I am already a friend, you can't add me, but I would love to say CONGRATULATIONS and great job sticking it out! That beginning part can be so hard... Awesome stuff!!

Yep, if you have been eating at or over your TDEE for a fairly long time, then going right to that 10% cut is probably fine. The reset is most helpful if you are coming from a low cal or very inconsistent (yo-yo) type of diet. It sort of "reminds" the metabolism of what "normal" or Maintenance is...

What kind of "diet history" do you come from? Also, make sure you are not underestimating your activity - sounds like you are pretty active! Are you going right to cut, or are you going to do a reset? Regardless of which avenue you take, I would suggest just working your way up to that number slowly - maybe bump your…

If you have a Body Media, I would just use that, rather than fussing with the calculators ...etc. It will be so much easier (and hopefully more accurate)! I have had one for a couple of years and have found it to be fairly accurate for me. Rather than worrying about my day-to-day burns, I just look at my average TDEE over…

I would be happy to help you, but we need just a bit more info like your height and a little more info about time and intensity of your workouts. Have you tried plugging your numbers into the Scooby Calculator? It will take you less than 5 minutes. http://scoobysworkshop.com/calorie-calculator/ When you are selecting your…

Yep! You got it! I think what OP was asking is if it's okay to eat less on her rest days and more on workout days. Like you, I prefer to eat a consistent amount, every day (unless, like you said, I have a really active day) --- I just find it easier that way. There are many others, though, that prefer to eat more on their…

Sorry to hear you are having a hard time - it can be so discouraging (and scary!), but trust me, I think we have all been there, at some point or another :-) As far as your calories, you can probably do whatever feels comfortable for you. Personally, I take my FitBit monthly average and eat consistently at that number.…

It definitely gets better with time. Once your body adapts and acclimates to the increased intake, that bloated, overfull feeling will go away. Also, take into account your recent change in exercise schedule and being on holiday - both of those could be contributing to that bloated feeling, as we often eat much differently…

You rock - awesome job!!

Sounds like you are doing great! I also try to eat as "clean" as possible (only because I find that when I introduce those high carb "treats" that my cravings start all over again - for me, I have found it is just best to avoid them - out of sight, out of mind!). Nuts were my go-to when I was having trouble reaching my…