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Taking the first step without seeing the whole staircase
09-30-2015, 03:00 PM
Post: #1
Taking the first step without seeing the whole staircase
I'm reposting from my blog on MFP, after having seen someone else post the link to the journals section of EM2WL, encouraging someone to start a journal.

I'm one of those who started eating more, saw a weight increase, didn't lose a lot of weight immediately, got scared, and cut calories again.

I took a deep breath, kept reading, recalculated, and have been eating at my TDEE for a little more than a week.

I've promised myself I won't get on a scale unless required to by a doctor.

Posts are below, with dates.

Posted on 9/19/2015

My TDEE and BMR
So I don't forget, here are my numbers:

Your Daily Calorie Requirements

Basal Metabolic Rate (BMR) 1364

Daily calories to maintain weight (TDEE) 2114


Posted on 8/17/2015
Cut too quickly (naturally)
I've been reading more on Eat More to Weigh Less, and understand now that what I did was rushing the process. In my quest to lose weight that has crept on, I was trying to get away with doing the minimum before cutting calories again.

I didn't eat at the higher (maintenance) level long enough. I will only delay change this way.

For several weeks, I've also been experiencing an underlying something-is-different feeling. My body seems to be changing before my eyes, especially my mid-section.

It's time for some more reading on menopause, and what happens to a woman's body during "the change."


Posted on 8/14/2015
Two weeks in, eating more calories
I've been averaging 1600 calories a day for two weeks now. My weight jumped up four pounds, and has since dropped two.

The oddest thing is, I'm starting to get really hungry, A LOT!!! Like I can't get enough to eat, even though I'm eating more calories than I was before. I suspect it's my metabolism waking up, which is a good thing.

I'll keep the status quo for a few more weeks, still assessing.

Posted on 8/12/2015
Why, oh why, do I think I should go it alone??
When I return to MFP and begin logging food/exercise and following boards, I realize how much I miss it. I also realize how out of control I get by thinking "I've got this. I know how to eat. I don't have to use MFP."

This time around, I've gained about 15 pounds from my lowest weight. I'm still fitting into size 10 clothes, but the size 8s are a little snug.

I discovered the EM2WL (Eat More to Weigh Less) group, and what I read in their information here and on their website makes a lot of sense to me.

I've been eating 1,200 calories a day and, not only have I not been losing, but I've also seen my weight creep up slowly. If I understand what I've read, I've slowed my metabolism down because I'm eating below the amount of calories I need to just BREATHE and live each day.

So I'm following the recommendations, and concentrating on getting in my macros each day--especially protein.

As I'd already learned, I gained a few pounds two weeks ago when I first began increasing my caloric intake. A scary thing, to knowingly gain weight and eat more calories. It's not a quick fix, though, so I am logging, planning meals, and getting in exercise as I can.

I will post updates on my blog on what transpires, be it increases in strength, inches lost, or pounds lost.
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09-30-2015, 09:05 PM
Post: #2
RE: Taking the first step without seeing the whole staircase
Welcome!! So glad you have found us over here, and awesome step starting a journal. It's a great place to "meet" people going through the exact same process!

Well, it sounds like you have done your research and are off on the right foot! So you are still in the process of upping your intake in an effort to do a reset? If so, just take it slow, and you should be able to avoid any more gains.

Yeah. women tend to gain weight around the mid-section when approaching, during and after menopause (oh joy!), hence the nickname "menopot". Fortunately, muscle mass is our friend in fighting that fat so hopefully you are on a nice periodized strength training program already.

Can't wait to hear more about your journey, and please know we are here to help you 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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10-01-2015, 11:29 AM
Post: #3
RE: Taking the first step without seeing the whole staircase
Thanks for the welcome, Anitra.

I do have a strength program going for me, and slip in some cardio, but nothing crazy.

Just like when I first began eating more in August, I AM HUNGRY!! I'm eating mostly good food, at my TDEE, and making sure I'm getting plenty of protein. Not sure what's going on. I'll see if I can read more and see if I eat through this, or stick with my TDEE, or what.

I welcome anyone else's experience in this area. That's why I'm here!
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10-01-2015, 08:51 PM
Post: #4
RE: Taking the first step without seeing the whole staircase
Yay for strength training with no crazy cardio!

So have you gotten to your TDEE (2100) yet? By reading your entries it looks like the last time you noted your intake it was 1600 back on 8/14. Wasn't sure if or when you actually made it to your TDEE, and if you tested it out to make sure you were "there".

It is completely normal to feel that hunger as you increase your intake, and that's a good sign that your metabolism is getting revved back up! I know I felt at times as though I was going to lose control and dive off the deep end, but then after a couple of months at TDEE that hunger started to subside. One I started to re-introduce foods that had previously been off limits, they sort of lost their mystical appeal (thankfully!!) Now I actually have no problem walking through a bakery and being scared I will lose control and buy something and eat the entire package... I have never experienced that before in my life.

If you are truly experiencing hunger (and not boredom) I would try increasing your intake. Is your weight fairly stable at your current intake?

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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10-02-2015, 09:59 AM
Post: #5
RE: Taking the first step without seeing the whole staircase
I've been eating at my TDEE since 9/23, so nine days now. I went upstairs at work and stepped on the digital scale this morning: 177.8. That's about 5 lbs. up from the last time I weighed myself. That is so scary!

Confession time:
Why am I so scared? I'm in the Navy reserve, and that weight right there is 17.8 lbs. more than the maximum weight I can be for my 5'5" height. I've been so scared about the scale because I've struggled for years to meet the military weight standards. That's part of what drove me to try to cut too quickly, thinking "OMG, I need to lose 20 lbs. in 8 weeks."

The thing is, though, I'm wearing a size 10. Which means my body fat is less than what it was the last time I weighed this much, when I was wearing size 14.

Sooooo, when the times comes for the "official" weigh-in on Oct 16, who knows what my weight will be? I'll wind up being measured to figure my body fat, which should be within standards.

I need to go get another tape measure. Mine has disappeared.

As far as my weight being fairly stable, I would have to say "yes," from what I've read. I've increased my calorie intake from 1600 to 2100, and gained 5 lbs., which is temporary. This is only the second week at TDEE, so I should not expect to gain more--or should I?

Thanks for your encouragement, and patience in answering questions I'm sure have been asked a thousand times. The information is somewhere on these boards, I just don't have hours and hours to read all of them.
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10-02-2015, 12:16 PM
Post: #6
RE: Taking the first step without seeing the whole staircase
Have you read our Metabolism Reset Guide? If not, take a look, as it will answer a lot of your questions in one easy place. I wrote it in an effort to put the answers to most of the frequently asked questions in one simple, easy to reference spot. If you have not read it, you can find it on our Home Page under the Start Here tab.

Or, here is the link: http://eatmore2weighless.com/the-metabol...set-guide/

As far as that 5 pound weight gain ... some or most of that was water as your glycogen stores and the associated water were refilled. This is a normal process that happens when one transitions out of eating at a deficit where their glycogen stores are depleted. This (water) weight gain is really inevitable, and if you were to return to a deficit, that would be the first (water) weight to fall off. Just remember: fast gains and losses are almost always water, whereas fat and muscle gains are much slower.

As far as other gains on the scale, certainly adding muscle mass while eating at TDEE is a possibility, and if you are strength training then you will also see water weight associated with DOMS.

In terms of fat gains, this is always a possibility if you are dealing with a suppressed metabolism. Remember, if you have been low cal dieting for a long time, your metabolism may have down-shifted and adapted to a lower level of intake and is not running up where it should be. When you start introducing more food, although you are eating below your *calculated* TDEE (using things like calculators and on-body devices like FitBits...etc), you may be eating above your *actual*, or *suppressed* metabolic rate. This can cause some initial fat gains as we begin to work through the process. Again, taking things slow can help to minimize some of those gains as it allows our bodies to adapt and adjust along the way, and hopefully our metabolisms will be increasing right along with that increase in food consumption.

Hope that answers some of the questions, but please take a look at that Metabolism Reset Guide where I have answered things in more detail :-)

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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10-07-2015, 09:00 PM
Post: #7
RE: Taking the first step without seeing the whole staircase
Thanks for the link. I read it again and understood what I was reading. The Metabolism Reset is definitely what I need.

I've been hitting TDEE except the last few days when I was sick and hardly felt like eating.

My husband and I both noticed that the "bloat" seems to have receded in my midsection a bit. I really noticed it this morning when I got dressed, and the slacks I slipped on actually felt good when I buttoned them up. Not as tight. whoop whoop!
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10-08-2015, 06:35 AM
Post: #8
RE: Taking the first step without seeing the whole staircase
Wonderful update! Yep, the body acclimates over time to digesting more food.. Love it!

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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10-11-2015, 11:39 AM
Post: #9
RE: Taking the first step without seeing the whole staircase
You're doing fantastic! Keep up the good work!
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10-12-2015, 11:51 AM
Post: #10
RE: Taking the first step without seeing the whole staircase
Thank you, Kati!

Quick check in: my weight has stayed the same for 10 days now, eating at increased calories.
I'll keep eating this same way for several more weeks.
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