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Lifelong dieter/new to EM2WL
05-09-2015, 04:30 PM
Post: #1
Lifelong dieter/new to EM2WL
Hello everyone!

I've been on the yo-yo diet train since the age of 10. In the past year I've lost about 50 pounds (in 5 months) but have been at a plateau since September 2014. I want to lose about 15 more to get to 160 lbs (still 10 pounds overweight but realistic for now). I know I need to do a reset, but like everyone else I'm scared to death of gaining the weight back. I have a couple of questions...

1. My Fitbit Surge tells me that my TDEE is generally 2200-2500/day. Should I trust this??

2. I estimate that I've been averaging 2000 cal/day for the past few months, but that ends up being 1400-1500 4-5 days and then binging 2500-3500/day 2-3 days. I'm sure this has not helped. This is total calories, not net calories (after exercise).

Any advice is appreciated!
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05-10-2015, 04:19 AM
Post: #2
RE: Lifelong dieter/new to EM2WL
1. Yes, trust your Fitbit for now. I would do an average of all the days over a month and use that as your overall TDEE.

2. As you are eating low cal on a few days and higher cal binges (which actually aren't too bad for binges tbh - many people have 4-5,000 ones), I would start out at around 1800 or 1900 calories and then move up 100 calories every week or two until you reach your TDEE average. Try to workout if the binges are hunger related or psychologically related. If hunger (due to starving yourself during the week), then hopefully eating more will help with this. If binging is more psychological (stress/anxiety/boredom/etc) then this might be worth working on this (I can recommend a good self-help book).

Take it slowly and expect to gain a touch of weight - it'll primarily be water weight so don't let that freak you out. You won't gain 50 lb back. You won't. And you'll heal your metabolism so that you can get that final weight loss at a higher level of eating.

If you aren't doing some sort of weight lifting/body weight exercises, then I would definitely suggest it. This will help you maintain the muscle you have and eventually (if you eat around TDEE) slowly gain muscle (good for burning fat!).

I would suggest starting a journal (see threads below) - it's really helpful as you get a lot of support and can see the changes over time.
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05-10-2015, 10:09 PM
Post: #3
RE: Lifelong dieter/new to EM2WL
(05-10-2015 04:19 AM)mrsukyankee Wrote:  1. Yes, trust your Fitbit for now. I would do an average of all the days over a month and use that as your overall TDEE.

2. As you are eating low cal on a few days and higher cal binges (which actually aren't too bad for binges tbh - many people have 4-5,000 ones), I would start out at around 1800 or 1900 calories and then move up 100 calories every week or two until you reach your TDEE average. Try to workout if the binges are hunger related or psychologically related. If hunger (due to starving yourself during the week), then hopefully eating more will help with this. If binging is more psychological (stress/anxiety/boredom/etc) then this might be worth working on this (I can recommend a good self-help book).

Take it slowly and expect to gain a touch of weight - it'll primarily be water weight so don't let that freak you out. You won't gain 50 lb back. You won't. And you'll heal your metabolism so that you can get that final weight loss at a higher level of eating.

If you aren't doing some sort of weight lifting/body weight exercises, then I would definitely suggest it. This will help you maintain the muscle you have and eventually (if you eat around TDEE) slowly gain muscle (good for burning fat!).

I would suggest starting a journal (see threads below) - it's really helpful as you get a lot of support and can see the changes over time.

Thank you for the encouragement!
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05-11-2015, 06:14 AM
Post: #4
RE: Lifelong dieter/new to EM2WL
Yes, like mrsukyankee said, trust that FitBit. Go back over the past month or so and figure out what your average burn is, and make that your ultimate caloric target. Pick a middle-of-the-road number to start with (somewhere between 1700 and 2000) and try to eat consistently at that mark for a week or two.. Monitor your weight, and when it is stable, try increasing by another 100. Repeat in this fashion until you get to your FitBit TDEE figure.

Have you checked out The Metabolism Reset Guide yet? This is where you can find all of the information about the process in one, easy place, with answers to many of the frequently asked questions:

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

Most binging seems to be caused by restriction of one sort or another (either restricting calories or restricting certain foods or food groups). Once you get closer to eating at TDEE, you will most likely find that those urges to binge start to fade, as you are simply more full and satisfied. I actually wrote a Blog post about this very topic last week:

http://eatmore2weighless.com/how-to-stop...s-forever/

So glad you have found us! Make sure to keep us updated, and come back if you have any questions along the way...

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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