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Hello
11-02-2015, 02:32 PM (This post was last modified: 11-02-2015 02:34 PM by 3furballs.)
Post: #1
Hello
I've been reading the EM2WL group on myfitnesspal for awhile and, as my weight has been bouncing around over the last year in trying to lose 10lbs that has moved in with premenopause, I thought I'd join the forum as I'm currently trying a reset.

I'm very active, outside my desk job, walk to work and do cardio kickboxing on the heavy bags 3-4 times a week, kettlebell twice, self defence and a HIIT class each once a week. Fairly reasonable in what I eat and I've struggled to lose this 10lbs, which I can feel in my clothes, in a sustainable manner. I like to eat healthy but I also like chocolate and beer!

Currently I've now upped my calories to 2200 a day with and end goal of 2300 or 2400, not sure which. From what I've read I then hold at that for 2-3 months? Then start with a10 or 15% cut, correct?

Hoping for some sustainable results.
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11-02-2015, 04:16 PM
Post: #2
RE: Hello
Welcome! So glad you have decided to join us over here! Sounds like you are off on the right foot!

Yep, once you get to TDEE you will want to make sure you stay there for a good 2 - 3 months to make sure your body "accepts that as the new normal". Just wanted to make sure you got a chance to read The Metabolism Reset Guide. If not you can find it on the Home Page under the Start Here tab. You really want to make sure you have found your true TDEE, rather that relying on a calculator or on-body device (and the Reset Guide goes over that whole part of the process). But, yep, once you have found your TDEE, and stayed there for 2 - 3 months, then start with a 10% cut for 4 weeks and re-evaluate. If you are seeing positive results, continue at that 10% cut for another 4 - 8 weeks, before returning to TDEE for a diet break. If you are not seeing positive results after that initial 4 weeks at 10%, you can increase that cut to 15% for the remaining 4 - 8 weeks..

One thing I might mention is that that sounds like a lot of exercise! The body sees exercise as a stress, and does not react positively to stress (think increased cortisol levels). Especially during the reset phase, you might want to consider cutting back on some of that cardio. Strength training 3 - 4 times a week and 2 brief HIIT workouts seems to be ideal for most (especially if you are already active with the walking to work and everything..)

Again, welcome and can't wait to hear updates on your progress! And, please know we will be here should you have questions or need support 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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11-03-2015, 10:46 AM
Post: #3
RE: Hello
Hi! I've been your friend on MFP for a while (name mymodernbabylon) though I haven't been on for a while. Please listen to Anitra and follow the Reset Guild exactly. Make sure you try to find your true TDEE versus what you think your TDEE actually is...especially with all that exercise. It may be that the 10 lb is not really something you need to lose, but with weight lifting/strength training you'll lose fat which will change your body.
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11-03-2015, 10:03 PM
Post: #4
RE: Hello
If I can lose the fat off my stomach and hips/but that I've gained and fit back into my pants I'll be quite happy no matter what the scale says.
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