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Am I on the right track?
01-04-2016, 10:20 AM (This post was last modified: 01-04-2016 10:24 AM by Jc_wt.)
Post: #1
Question Am I on the right track?
These forums seem slow but I hope someone is out there reading happy

I'm doing a metabolism reset.
Here is my dieting history:
Binge during pregnancy, workout hard and eat less when nursing and afterwards. Had baby #3 in 2012 had gained 70 pounds. Tried low carb on and off for about a year? Often low cal but on and off. Joined a gym in 2014, started by lifting eventually went to more of a circuit style with cardio. Had periods of eating at 1200 calories but couldn't sustain (duh). Even tried the petite advantage diet. In the past year, i continued with circuits & cardio- tried advocare this summer. Hiked a lot this fall (eating around 1400). Then in oct i went to 1200 cals with intermittant fasting and no exercise at all. The. i came to em2wl:

Over thanksgiving I ripped the bandaid off. Which was me basically eating without caring. I tracked what I was eating without changing it and was about 2250 calories. I continued at that number until now (tdee is about 2300-2500).

My stats: 29 y/o woman, 5'4", start weight: 155 pounds
Stay at home/homeschooling mom to 3 sons. I lift (using kiki's plans) 4 days a week.

Nov 28- 159 lbs
Dec 7- 160.2
Dec 14- 162.2
Dec 21- 162
Dec 28- 164.6 (unofficial weigh in on sun, after bridal shower and not tracking my official weigh in day on monday i was 165.6)
Jan 4- 164.4

I'm okay with a body recomp and losing inches but I would like to find the right numbers and hopefully before summer where we soend a lot more time outside playing sports happy i have taken before photos and measurements. When I am done with "surge" i will take new ones (end of this week!)

Sorry for typos- on mobile!

MFP @saranharm
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01-04-2016, 05:58 PM
Post: #2
RE: Am I on the right track?
First of all, welcome! Sorry for the late response, but it's been a busy day! I am just heading out the door to drive home but I will take a good look at your post a bit later on this evening and give you a response. (and yes, some of the threads are quiet, but if you click on "View Today's Posts" in the upper left you will see the ones that have had activity today...)

Again, sorry to do this to you, but I have got to head out the door, but I promise I will help you this evening after the grandbaby is asleep :-)

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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01-04-2016, 07:40 PM
Post: #3
RE: Am I on the right track?
Thank you!

I think the em2wl lifestyle is all about patience so this is just practice wink
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01-04-2016, 09:43 PM (This post was last modified: 01-04-2016 10:01 PM by AnitraSoto.)
Post: #4
RE: Am I on the right track?
LOL @ practicing patience laughing

Again, so glad you decided to join us over here!

So, just to summarize, after about 3 years of various varieties of low calorie dieting, you decided to just jump in and go right to TDEE a little over a month ago. Started at 155 and currently at 164(ish). Sound right? And when you started tracking your most recent intake (without changing anything) you had been eating approximately 2250 calories during this time frame?

So..... this weight gain is completely normal considering you jumped from eating 1200 calories to approx 2250, and most likely came from several sources:

The first couple of pounds was probably water weight as depleted glycogen stores were refilled.

Some of that weight is simply an increased amount of food in your system.

Some may be water weight due to the water retention associated with the strength training and DOMS.

In addition, some may be a little bit of fat, as your metabolism was most likely suppressed by those years of low calorie dieting and was operating down at that 1200 level. Then when you suddenly threw 1000 extra calories a day at it, the body may have "saved" some, in the form of fat, just in case you decided to slash your calories again in the future.

But all things considered, a 10 pound gain after increasing your intake like that is really very minimal and you are off to a great start! Now, your weight is still trending upwards very slowly which means that your metabolism hasn't quite caught up with your intake and is still operating a bit sluggishly. If you continue to eat at this level it should gradually increase and eventually meet your intake.

Calculating your TDEE using the most recent 164.4 figure I am getting a TDEE somewhere between 2366 and 2633, depending on what activity level is used (which I am guessing would be *more* than Moderate, just based on the workouts and homeschooling three sons. My guess is that you stay pretty active..) If we take an average of those two your TDEE is probably right around 2500. So, if you have been eating around the 2250 level, my guess is that you most likely have not actually gotten to your *calculated* TDEE level yet.

Have you gotten a chance to read the Metabolism Reset Guide? If not, you can find it on our Home Page under the Start Here tab, or I will put a link here for you: http://eatmore2weighless.com/the-metabol...set-guide/ If you have not read this, I would definitely recommend it, as it explains the entire process.

What you really need to do now is to continue to eat at this level until your weight stabilizes, at which point I would suggest increasing your intake by another 100 calories and monitor your weight again. What you want to do is determine *your* TDEE, rather than relying on calculators. If you increase your intake slowly, waiting for it to stabilize between each increase, eventually you will get to the point where you start seeing steady increases on the scale that never stabilize. At this point you can assume that you have surpassed your TDEE and back down on your intake by 100 calories. Once you have found your true TDEE, *then* you can begin the reset while eating at that level. Again, this is all covered in detail in the Metabolism Reset Guide.

So, you have made great progress by upping your intake from 1200 to 2250. Now what you need to do is determine what *your* TDEE is and reset at that level. If you make any further increases slowly you will also allow your metabolism the time it needs to adjust and adapt (upwards), since it is most likely still operating at a slightly suppressed level.

Great job getting that strength training done too! Make the most of this time eating at TDEE by continuing to lift and try to pack on a little bit of muscle!

Hope that makes sense, and if it doesn't let me know and I will be happy to clarify. Also, feel free to start a Journal of your own in the Personal Journals section of these forums. This is the place where many come to track their progress and chat with others going through the same process. If you start with your history and then track your progress in that thread it will be a great place to refer back to when you are evaluating your progress.

Again, welcome!

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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01-07-2016, 11:13 AM
Post: #5
RE: Am I on the right track?
Okay, thank you!!!

I will try to start a journal today, I know it will be a helpful tool.

I have read the restart guide but i will read it again.

What you said has made much sense. I will increase by 100 and stay there until my weight stabilizes. I'm expecting my period this weekend and my normal weigh in is monday. I think i will weigh in as normal but may need to exclude that if my weight jumps. Should i continue to weigh weekly? And how long/how many weigh ins will i need to show that i am stabilized?

I've done pics and measurements and compared to 6 weeks ago. There really was no difference (except my upper abdomen is bigger) which is dissapointing but i will keep on, keeping on. Thinking long term, but i want it to work for me.
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01-07-2016, 05:35 PM
Post: #6
RE: Am I on the right track?
Yeah, if you start a journal then you will have everything all in one handy thread. And if you ask a question, we can refer back in the same thread if we have questions about the history. You can even copy and paste what we have here...

During this part of the process, I sort of like to recommend that people weigh daily, as long as you can mentally handle that... The only problem with only weighing in once a week is if you happen to hit an abnormally "up" or "down" day your future path could be changed by just one false (water weight) high or low reading. Have you ever used an app called Happy Scale? It is a great way to help track the long term trends and ignore those crazy ups and downs that drive us nuts. I would highly recommend using something like that to help you through the process. You can even go in and retroactively enter past weights to see your past trends.

Definitely re-read the Metabolism Reset Guide as it will explain in more detail how to find your true TDEE, but I would just monitor the scale after each increase and see how your weight responds to the calories. Very often it may hop up a pound or two and then gradually trend downwards and end up right where you started, at which point you are ready for another increase. If it doesn't trend down, then you can either wait it out and see if it finally does, or increase again and see what happens. Honestly, it's a lot of trial and error.

Hope that helps, and take a look at Happy Scale and see if it's something you could use ... I 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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01-07-2016, 07:21 PM
Post: #7
RE: Am I on the right track?
I have downloaded happy scale and will try it. Thanks! I'm sure I will be back for more questions. I usually only notice trends or cause & effect once its all said and done... And someone else points it out first wink
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