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Hoping to get some guidance on where/how to start
02-11-2016, 10:33 PM
Post: #1
Hoping to get some guidance on where/how to start
Hello! I would just like some advice about whether or not I should do the metabolism reset or if I should just started with 15% off of my TDEE. Some background:

I'm almost 30 and have been "dieting" since I was probably 13-14. I was always small as a child but a family tragedy at the age of 13 contributed to a large weight gain- I went from a size 4/5 to a 13/14 in a matter of 6ish months. Since then it has seemed like a constant battle. I did many diets throughout high school and when I graduated I was closing in on a size 16. When I was 19, I moved from home and over the next year or two I managed to lose about 50lbs. I did not do this in healthy ways. I usually ate very few calories during the day, and would have a large (not always healthy) dinner at night. I was a nanny at the time so I was very physically active, I was maybe consuming 1200 calories or so a day on average. Plus, I was 20 so losing weight was easy, ha!

I got married shortly after and gained about 20lbs back. I tried every diet under the sun-even trying veganism for awhile in the hopes of losing weight but doing it under the guise of environmental reasons. It did not last more than a few weeks. A couple of years after that I got pregnant with my first child and gained 60lbs, I really took the pregnancy as a license to eat whatever I wanted. I weighed about 150 when I got pregnant and delivered at 213. I never lost all the weight-I got within 10lbs of my pre-pregnancy weight but fluctuated between 160-185 for the next four years, again trying a variety of diets, mainly low carb or weight watchers. I got pregnant with my second at 183, gained 25lbs and had a really healthy (for me) attitude towards food. I didn't restrict anything, but I was mindful of what I ate and what my body wanted. I had my second 9 months ago. When she was about 4 months old I had gotten down to 186, but am now 207. I have never been this down about my weight before. I am really struggling with the weight gain and have to do something, BUT if my almost 17 years of dieting have taught me anything its that my current methods are not working.

I give all this information to kinda give some background of where I'm coming from in regards to my relationship with my body and food. Its always been feast or famine. Now my question-for the past year and a half (since I got pregnant) I have basically been eating what I wanted. I have had a few false starts with low carb dieting (after pregnancy) but they have lasted just a few days, tops. I am currently nursing my daughter, but she is at the point that she is getting 3 solid meals a day, she nurses maybe 5-6 times (over 24 hours) in addition to that. Do you think a metabolism reset is necessary or can I go straight into TDEE-15%? The scooby calculator puts my BMR 1716, my TDEE at 2661, and my TDEE-15% at 2262. I have been sporadically tracking my food the past few weeks and average about 1600-1900 calories on a tracking day. There have also been some days where I know I am way above those numbers.

Anyway, sorry for the novel. Any help or insight is appreciated! :-)
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02-11-2016, 11:16 PM
Post: #2
RE: Hoping to get some guidance on where/how to start
I would say yes to a reset.

Plus, scooby doesn't add in for nursing so you are at a pretty steep deficit. I think adding 300-500 calories a day for nursing to be added to your tdee.

I'm sure anitra will respond soon and give you more experienced answers.

Welcome happy

Sorry for typos- on mobile!

MFP @saranharm
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02-12-2016, 12:55 AM (This post was last modified: 02-12-2016 12:57 AM by daphne67.)
Post: #3
RE: Hoping to get some guidance on where/how to start
You better wait for better authorities to answer...but given your erratic calorie intake in your many years of dieting, I'm betting that a TDEE + nursing is order. Remember, this is a journey not a short trip.

1600-1900 calories on a tracking day sounds sort of skimpy (especially since you're nursing).
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02-12-2016, 01:29 AM
Post: #4
RE: Hoping to get some guidance on where/how to start
Thanks guys! And to be clear, I didn't aim for 1600-1900, its just what my intake was.
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02-12-2016, 11:51 AM
Post: #5
RE: Hoping to get some guidance on where/how to start
Welcome!

Yep, you have gotten some good advice^^ Since your dieting history has been so erratic I would definitely recommend a reset. If you don't get it used to eating at TDEE, it will never recognize that 15% cut as a cut... I would suggest eating completely normally right now and log your intake for a few days. Once you have this information you will have a solid idea of your starting point. If you confirm that your current intake is 1600 - 1900, then your average is around 1750, so that will be your starting point. I would recommend upping your calories slowly over the next couple of months to allow your body time to adapt and adjust. If you add 100 calories to your daily intake and then increase that number by 100 calories each week you should be able to keep any weight gain to a minimum. Once you get to your TDEE, just plan on staying there for a few months to allow your body to acclimate before introducing any kind of a deficit.

And like Jc_wt said, you will also need to add on some additional calories to your TDEE to account for that breastfeeding. Normally that will add on anywhere from 200 - 400 calories a day to your caloric requirements. Since you are starting to cut back on the nursing, perhaps stick to the lower end of that spectrum and maybe add on 200 calories to your TDEE.

Can't wait to hear how you progress!

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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02-12-2016, 12:01 PM
Post: #6
RE: Hoping to get some guidance on where/how to start
Thanks guys! Mentally, this is so hard for me. I weighed myself this morning and was up to 209, I'm close to panicking about the weight gain, but trying to stay level headed. I'm in a wedding in a couple of months too and that's making it even harder for me to not just cut the calories or the carbs to lose some weight for that, I know that it wouldn't be long term though.

Working out is still ok during this process, right? How often should I be weighing myself? And for the future-how will I know when I'm at a place that it is wise to start the 15% cut?
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02-12-2016, 03:06 PM
Post: #7
RE: Hoping to get some guidance on where/how to start
Have you gotten a change to read the Metabolism Reset Guide? That goes into great detail about the entire process, what to expect, and how to know when your reset is done and you are ready to cut. If you have not read it yet, it can be found on our Home Page under the Start Here tab, or here is the link:

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

You can plan on seeing your weight fluctuate a lot through this process as your body adapts. Increasing your calories slowly is the best way to keep those fluctuations to a minimum.

It is definitely harder when you have something planned on the horizon, but as you have said, any short term weight loss strategies used between now and then will not result in a long-term maintainable result, and in fact will probably do no more than further damage your metabolism.

Working out during your reset is certainly recommended, but you will want to minimize the cardio and concentrate on strength training with a bit of HIIT thrown in. Are you doing any strength training? Honestly, that is the absolute *best* thing that you can do to improve your body shape/composition and speed up your metabolism.

As far as how often to weigh yourself, that is really a personal decision. Some people allow the scale to make or break their day(s), and find the daily weigh-ins to be discouraging. Others simply use it as a tool and weigh in daily and use that number as data, nothing more. I highly recommend the Happy Scale app as a great way to track long-term weight trends rather than focusing on the daily ups and downs...

If you haven't taken a look at the Metabolism Reset Guide, definitely take a look. You may even find yourself referring back to it throughout the process...

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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02-12-2016, 05:59 PM
Post: #8
RE: Hoping to get some guidance on where/how to start
"I'm in a wedding in a couple of months too and that's making it even harder for me to not just cut the calories or the carbs to lose some weight for that..."

Dearest Poppy,
The wedding will come and then it will go. There's no point torturing yourself to lose weight in an unhealthy way. If anything, it will just further delay your healing process. Trust the process. Make sure your dress fits properly and isn't too tight. Remember that most of the attention will be on the bride. It's this kind of thinking (losing weight for an event) that keeps us locked in our "old diet mentality."

When in doubt, reread the testimonials on this site to keep you motivated!

Best,
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02-13-2016, 11:41 AM (This post was last modified: 02-13-2016 11:42 AM by Poppy.)
Post: #9
RE: Hoping to get some guidance on where/how to start
(02-12-2016 03:06 PM)AnitraSoto Wrote:  Have you gotten a change to read the Metabolism Reset Guide? That goes into great detail about the entire process, what to expect, and how to know when your reset is done and you are ready to cut. If you have not read it yet, it can be found on our Home Page under the Start Here tab, or here is the link:

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

You can plan on seeing your weight fluctuate a lot through this process as your body adapts. Increasing your calories slowly is the best way to keep those fluctuations to a minimum.

It is definitely harder when you have something planned on the horizon, but as you have said, any short term weight loss strategies used between now and then will not result in a long-term maintainable result, and in fact will probably do no more than further damage your metabolism.

Working out during your reset is certainly recommended, but you will want to minimize the cardio and concentrate on strength training with a bit of HIIT thrown in. Are you doing any strength training? Honestly, that is the absolute *best* thing that you can do to improve your body shape/composition and speed up your metabolism.

As far as how often to weigh yourself, that is really a personal decision. Some people allow the scale to make or break their day(s), and find the daily weigh-ins to be discouraging. Others simply use it as a tool and weigh in daily and use that number as data, nothing more. I highly recommend the Happy Scale app as a great way to track long-term weight trends rather than focusing on the daily ups and downs...

If you haven't taken a look at the Metabolism Reset Guide, definitely take a look. You may even find yourself referring back to it throughout the process...

I have read the re-start guide, I just want to make sure that I'm understanding everything :-).

I was planning on staring New Rules of Lifting for Women doing some yoga because I know those are both things that I actually enjoy.

And as far as weighing goes I'll start with every other day and see how I do with that, I'm currently a few times a day weigher and it can make or break my day. Which I know is stupid.

(02-12-2016 05:59 PM)daphne67 Wrote:  "I'm in a wedding in a couple of months too and that's making it even harder for me to not just cut the calories or the carbs to lose some weight for that..."

Dearest Poppy,
The wedding will come and then it will go. There's no point torturing yourself to lose weight in an unhealthy way. If anything, it will just further delay your healing process. Trust the process. Make sure your dress fits properly and isn't too tight. Remember that most of the attention will be on the bride. It's this kind of thinking (losing weight for an event) that keeps us locked in our "old diet mentality."

When in doubt, reread the testimonials on this site to keep you motivated!

Best,

You're definitely right. I think there has always been 'something' that I've tried to lose weight for, and obviously that hasn't worked so well for me.
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02-13-2016, 01:24 PM
Post: #10
RE: Hoping to get some guidance on where/how to start
Yeah, the several times a day weighing is something you should try to step away from. No meaningful changes will be happening that quickly. Some people only weigh in once a week, or once a month, which also works fine, but if you happen to catch yourself on an abnormally high or low day that can sort of throw things off in terms of planning. Ideally, if you can weigh in every day or two and simply record that number and not let it ruin your day, that is usually the best. That way you are able to track those long-term trends we look for.

Hopefully, once you get past the reset phase, you can look forward to a life without constantly weighing and you can rely more on the way your clothes fit and how you feel (and photos, of course!) But, unfortunately, right now the scale is sort of a necessary evil, just to have a basic idea of which direction you should be heading... It's hard, but just try to use that number as data, nothing more.

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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