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Not losing weight means you need to go higher?
04-20-2015, 10:51 PM
Post: #1
Not losing weight means you need to go higher?
Long story short, I have been anywhere from 1100-1800 calories in the past 2 years. For a good part of that time, I was gaining weight rapidly, so I kept decreasing my calories and cleaning up my diet. Nothing helped. Saw many doctors, everything was fine medically. I started upping my calories again and stopped gaining. My weight seemed to settle around 168 lbs - this is up from 145 lbs 2 years ago, a weight that I was stable at for a good 10 years. It's not muscle gain, either (although I lift regularly) - my clothes don't fit at all, I'm a size (or 2) larger.

The interesting (baffling??) thing is, I have steadily increased my calories from 1300 to now 2000 and all along this time, I have gone between 167 at my lowest at 170 at my highest. One week it's up, next week it's down, next week it's up again. I log everything I eat (if I don't, I undereat - I only eat when I'm hungry, I'm not a foodie so I only take in 1300-1400 if I don't consciously plan my meals). The scale really doesn't change at all and my clothes still fit the same. To me - that says I'm still undereating. Is that a correct assumption?

My TDEE has been hard to calculate. Scooby says 2200. But my Fitbit has me between 2400-2600 regularly (my lowest is 2400 on my lifting days, I am on my second round of STS and outlift Cathe. So I know the Fitbit isn't accurately measuring my calorie expenditure on those days). I also am not new to lifting, I have been lifting heavy for a good 6+ years now and have a really solid muscle base. So technically, my TDEE should be even higher than what my Fitbit says, correct?

My question is - if I am still undereating, how much and how often do I bump up my calories, and when do I know when to stop? When I start losing weight? When I start gaining more than my 2-3 lb "buffer" zone I seem to be stuck in? Right now, I've been increasing by 200-300 at a time and giving each increase 4 weeks to see results. I'm currently at 2000 cals. But so far, the scale hasn't budged and my clothes still fit the same. If I start gaining weight, that means I have exceeded my TDEE and my 15% cut should be the number to be at - but if I've already tried that number with no results, where do I go from there?
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04-21-2015, 10:00 AM
Post: #2
RE: Not losing weight means you need to go higher?
To me, it sounds like you really need to do a proper metabolic reset. Find your true TDEE and stay there for a minimum of 12 weeks before attempting that cut. It sounds as though you have been gradually increasing, but never really gotten to or figured our your true TDEE. If your FitBit has you at 2400 to 2600 and that is without adding any extra calories for the strength training, then it sounds as though your TDEE is probably in the 2600 to 2700 range.

The whole idea of the reset is to get your metabolism chugging along and actually *maintaining* on *maintenance calories* .... doing what it is supposed to do. It sounds like you are on the right path, increasing slowly, and you just need to keep going until you determine your true TDEE. Not sure if you saw it or not, but I posted a blog on this exact subject a few weeks ago, as sooooooo many people have the same questions. I found myself writing things over and over again, so finally decided to put the whole process in one blog post that I could refer people to. In case you haven't seen it, take a look at this and see if it "clicks" ::

http://eatmore2weighless.com/how-do-i-fi...true-tdee/

Let me know your thoughts...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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04-22-2015, 05:54 PM
Post: #3
RE: Not losing weight means you need to go higher?
Dang, you nailed it. I've read so much over the years, but this is the first time it's really clicked on how badly I was starving myself! Losing weight and getting back to where I was before this mess happened can wait, I need to get stable and healthy first. I already added another 100 cals to each day this week and will continue to do so until I start seeing real gains on the scale that don't stabilize. Guessing by my Fitbit, that should be by early June, and I'll spend all summer at maintenance and think about cutting in the fall. I'm excited now...just the thought of focusing on being healthy instead of trying to fit into all those clothes I had moved to storage bins is pretty liberating. I'm excited at the thought of muscle gains as well, I wonder how far I can go now that I actually have enough fuel! happy
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04-23-2015, 07:36 AM
Post: #4
RE: Not losing weight means you need to go higher?
Yay!! Sounds like an awesome plan! It's funny, after I wrote that blog on how to find your true TDEE, I was flooded with even more questions about the whole metabolism reset process, so at Kiki's suggestion, I compiled all of those questions and summarized the entire process in one place. Not sure if you saw it or not, but here is that Metabolism Reset Guide:

http://eatmore2weighless.com/the-metabol...set-guide/

Hopefully this will help to answer any lingering questions... You are going to do great!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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