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Upping those calories....
09-12-2016, 10:37 PM (This post was last modified: 10-01-2016 02:12 PM by AnitraSoto.)
Post: #31
RE: Upping those calories....
Well, to answer your questions, no you did not mess up your reset. Remember any time spent eating at or even over your TDEE "counts". Some of that weight gain may have been because you were eating over your true TDEE, or it also could have been from eating over your potentially suppressed TDEE. A lot of how your metabolism is functioning has to do with your past dieting history. I don't remember you ever really telling us much about your past dieting history (and if you did and I missed it, I am sorry....) So yes, you may have been eating over your TDEE, but there is nothing wrong with that! Just as you "trained" your metabolism to function at a lower level. you can "train" it to function at a higher level, by eating more (which is what you have been doing).

The one mistake I think you may be making is trying to cut too soon. This is one part of the journey that you definitely do not want to rush. Take your time and allow your metabolism and mind to heal. Rush this part and you will find yourself right back here starting over in a few weeks or months. The length of time required to reset is relative to the severity of your dieting history, The longer history you have of calorie restriction, the longer the healing process will take. And just as important as your body, your mind must be healed. And if you are eager to start a cut and can't wait to get started, you are not ready. You will know you are ready when the last thing in the world you want to do is cut your calories. When you can't imagine eating any less, *then* you are ready.

The one thing you *can* do now is to drop your intake back by 100 calories or so and see if your weight starts to stabilize. If it does, then that will be the level that you want to stay at for another month or two. So, you should be able to stop any further gains by dropping back by 100 calories or so, but I would definitely give the reset some more time. You won't regret it.....

Anitra Soto
Team EM2WL
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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09-13-2016, 12:03 PM
Post: #32
RE: Upping those calories....
(09-12-2016 10:37 PM)AnitraSoto Wrote:  Well, to answer your questions, no you id not mess up your reset. Remember any time spent eating at or even over your TDEE "counts". Some of that weight gain may have been because you were eating over your true TDEE, or it also could have been from eating over your potentially suppressed TDEE. A lot of how your metabolism is functioning has to do with your past dieting history. I don't remember you ever really telling us much about your past dieting history (and if you did and I missed it, I am sorry....) So yes, you may have been eating over your TDEE, but there is nothing wrong with that! Just as you "trained" your metabolism to function at a lower level. you can "train" it to function at a higher level, by eating more (which is what you have been doing).

The one mistake I think you may be making is trying to cut too soon. This is one part of the journey that you definitely do not want to rush. Take your time and allow your metabolism and mind to heal. Rush this part and you will find yourself right back here starting over in a few weeks or months. The length of time required to reset is relative to the severity of your dieting history, The longer history you have of calorie restriction, the longer the healing process will take. And just as important as your body, your mind must be healed. And if you are eager to start a cut and can't wait to get started, you are not ready. You will know you are ready when the last thing in the world you want to do is cut your calories. When you can't imagine eating any less, *then* you are ready.

The one thing you *can* do now is to drop your intake back by 100 calories or so and see if your weight starts to stabilize. If it does, then that will be the level that you want to stay at for another month or two. So, you should be able to stop any further gains by dropping back by 100 calories or so, but I would definitely give the reset some more time. You won't regret it.....

I don't have a history of calorie restriction. What I do have is a history of overeating - I've been heavy my whole life. This year however I did try eating paleo/low carb in January for a CrossFit challenge (which I won!!), and that was low calorie. I ate at around 12-1500 calories until March, then started upping my calories as I was not seeing any weight loss and was working out 5 days a week at Crossfit. In March/April upped my calories again, then June/July upped my calories again to be at my TDEE of 2300-2400. That was still at 5x a week CF, and my weight stabilized at this level. Then I dropped my activity to 3x a week, still keeping my calories the same, and jumped up about 4 pounds - and climbing. That's where I'm at now.

I'm going to take your advice and drop it down, probably around 2100-2200 (higher on days that I lift). I understand that there's a mindset of "I don't want to do a cut, I want to keep eating" and I understand that, but I think there's also room for getting excited about losing fat that you've been carrying around for decades. I think it's okay to be excited about eating more (which I am) and losing fat (which I am). I don't think it has to be one or the other. What would be super depressing would be thinking about going back to the insane 1200 calories that many of us were taught were what girls were supposed to eat in one day!!

I'm going to stay at my current activity level, and drop calories down a little. I understand completely the mentality of staying at a reset, so I plan on following your direction. But I'm also very much looking forward to getting this weight off - just not in an unhealthy, non-sustainable way.
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09-18-2016, 05:55 PM
Post: #33
RE: Upping those calories....
(09-13-2016 12:03 PM)WL44 Wrote:  
(09-12-2016 10:37 PM)AnitraSoto Wrote:  Well, to answer your questions, no you id not mess up your reset. Remember any time spent eating at or even over your TDEE "counts". Some of that weight gain may have been because you were eating over your true TDEE, or it also could have been from eating over your potentially suppressed TDEE. A lot of how your metabolism is functioning has to do with your past dieting history. I don't remember you ever really telling us much about your past dieting history (and if you did and I missed it, I am sorry....) So yes, you may have been eating over your TDEE, but there is nothing wrong with that! Just as you "trained" your metabolism to function at a lower level. you can "train" it to function at a higher level, by eating more (which is what you have been doing).

The one mistake I think you may be making is trying to cut too soon. This is one part of the journey that you definitely do not want to rush. Take your time and allow your metabolism and mind to heal. Rush this part and you will find yourself right back here starting over in a few weeks or months. The length of time required to reset is relative to the severity of your dieting history, The longer history you have of calorie restriction, the longer the healing process will take. And just as important as your body, your mind must be healed. And if you are eager to start a cut and can't wait to get started, you are not ready. You will know you are ready when the last thing in the world you want to do is cut your calories. When you can't imagine eating any less, *then* you are ready.

The one thing you *can* do now is to drop your intake back by 100 calories or so and see if your weight starts to stabilize. If it does, then that will be the level that you want to stay at for another month or two. So, you should be able to stop any further gains by dropping back by 100 calories or so, but I would definitely give the reset some more time. You won't regret it.....

I don't have a history of calorie restriction. What I do have is a history of overeating - I've been heavy my whole life. This year however I did try eating paleo/low carb in January for a CrossFit challenge (which I won!!), and that was low calorie. I ate at around 12-1500 calories until March, then started upping my calories as I was not seeing any weight loss and was working out 5 days a week at Crossfit. In March/April upped my calories again, then June/July upped my calories again to be at my TDEE of 2300-2400. That was still at 5x a week CF, and my weight stabilized at this level. Then I dropped my activity to 3x a week, still keeping my calories the same, and jumped up about 4 pounds - and climbing. That's where I'm at now.

I'm going to take your advice and drop it down, probably around 2100-2200 (higher on days that I lift). I understand that there's a mindset of "I don't want to do a cut, I want to keep eating" and I understand that, but I think there's also room for getting excited about losing fat that you've been carrying around for decades. I think it's okay to be excited about eating more (which I am) and losing fat (which I am). I don't think it has to be one or the other. What would be super depressing would be thinking about going back to the insane 1200 calories that many of us were taught were what girls were supposed to eat in one day!!

I'm going to stay at my current activity level, and drop calories down a little. I understand completely the mentality of staying at a reset, so I plan on following your direction. But I'm also very much looking forward to getting this weight off - just not in an unhealthy, non-sustainable way.

I just want to say hi and chime in that I am in the same boat you are! I have no great advice for you, because I just asked the same question you did. ;-) But...I completely understand where you're at right now While I don't want to rush the process either, and I fully believe in what we're doing, I can relate to your comment about wanting to lose the fat while still eating more. Good luck and keep us posted on how you're doing! :-)
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10-01-2016, 11:07 AM
Post: #34
RE: Upping those calories....
(09-18-2016 05:55 PM)teachertoo Wrote:  
(09-13-2016 12:03 PM)WL44 Wrote:  
(09-12-2016 10:37 PM)AnitraSoto Wrote:  Well, to answer your questions, no you id not mess up your reset. Remember any time spent eating at or even over your TDEE "counts". Some of that weight gain may have been because you were eating over your true TDEE, or it also could have been from eating over your potentially suppressed TDEE. A lot of how your metabolism is functioning has to do with your past dieting history. I don't remember you ever really telling us much about your past dieting history (and if you did and I missed it, I am sorry....) So yes, you may have been eating over your TDEE, but there is nothing wrong with that! Just as you "trained" your metabolism to function at a lower level. you can "train" it to function at a higher level, by eating more (which is what you have been doing).

The one mistake I think you may be making is trying to cut too soon. This is one part of the journey that you definitely do not want to rush. Take your time and allow your metabolism and mind to heal. Rush this part and you will find yourself right back here starting over in a few weeks or months. The length of time required to reset is relative to the severity of your dieting history, The longer history you have of calorie restriction, the longer the healing process will take. And just as important as your body, your mind must be healed. And if you are eager to start a cut and can't wait to get started, you are not ready. You will know you are ready when the last thing in the world you want to do is cut your calories. When you can't imagine eating any less, *then* you are ready.

The one thing you *can* do now is to drop your intake back by 100 calories or so and see if your weight starts to stabilize. If it does, then that will be the level that you want to stay at for another month or two. So, you should be able to stop any further gains by dropping back by 100 calories or so, but I would definitely give the reset some more time. You won't regret it.....

I don't have a history of calorie restriction. What I do have is a history of overeating - I've been heavy my whole life. This year however I did try eating paleo/low carb in January for a CrossFit challenge (which I won!!), and that was low calorie. I ate at around 12-1500 calories until March, then started upping my calories as I was not seeing any weight loss and was working out 5 days a week at Crossfit. In March/April upped my calories again, then June/July upped my calories again to be at my TDEE of 2300-2400. That was still at 5x a week CF, and my weight stabilized at this level. Then I dropped my activity to 3x a week, still keeping my calories the same, and jumped up about 4 pounds - and climbing. That's where I'm at now.

I'm going to take your advice and drop it down, probably around 2100-2200 (higher on days that I lift). I understand that there's a mindset of "I don't want to do a cut, I want to keep eating" and I understand that, but I think there's also room for getting excited about losing fat that you've been carrying around for decades. I think it's okay to be excited about eating more (which I am) and losing fat (which I am). I don't think it has to be one or the other. What would be super depressing would be thinking about going back to the insane 1200 calories that many of us were taught were what girls were supposed to eat in one day!!

I'm going to stay at my current activity level, and drop calories down a little. I understand completely the mentality of staying at a reset, so I plan on following your direction. But I'm also very much looking forward to getting this weight off - just not in an unhealthy, non-sustainable way.

I just want to say hi and chime in that I am in the same boat you are! I have no great advice for you, because I just asked the same question you did. ;-) But...I completely understand where you're at right now While I don't want to rush the process either, and I fully believe in what we're doing, I can relate to your comment about wanting to lose the fat while still eating more. Good luck and keep us posted on how you're doing! :-)

Update: looked back at my history and I've actually gained quite a bit of weight during this reset, 12 pounds and inches too. Yikes! I dropped my calories down to my activity level, which is HIIT workouts 5x a week for about 30 minutes, and have stabilized exactly at the same weight for two weeks now, even with TOM and DOMS. I think that I had my calorie level set way too high for my activity level, height, age, and weight. Which is why I was gaining so much over these last few months of the reset. I've officially been on this reset now since end of May first part of June,. So 4 months. Scooby has me at 1824 calories for my stats for a cut, and 2100 for TDEE. I have been eating closer to 2300 for the last few months.

So, I understand the cut process and how it works. Should I start? I have about 50 pounds I need to lose. I am very short, I am only 5 foot 2 inches, and I weigh 190 pounds, which is a tremendous amount of weight for my height. My biggest concern is that it has been nearly impossible for me to lose any weight ever in my life. I feel like this is just another one of those things that is not going to work for me, I've been doing everything I'm supposed to do as far as the reset and weightlifting and have seen my weight go up by quite a bit as well as inches go up by quite a bit. The only time I have ever seen significant weight loss was short-term Solutions, like drastically cutting my calories to a thousand calories a day, or or a low-carb diet which lost about 30 pounds but then as soon as I ate a piece of bread it came right back on. Other than that I've always just been very much an overeater.

I've been working very very hard and my weight lifting, and I have seen some pretty dramatic gains there as far as personal records. I want those games to start showing in progress on my body as well.
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10-01-2016, 08:43 PM
Post: #35
RE: Upping those calories....
Taking into consideration that you do not come from a lifetime of "dieting", then yes I would say you are in a good position to go ahead and try a cut. Remember to start with a 10 - 15% deficit, and I would try 4 - 6 weeks max before returning to TDEE for a couple of weeks. Make sure you keep your protein up in an effort to preserve as much muscle mass as possible, and keep up that strength training. Resist the urge to add in more cardio and just keep your exercise the same (changing as few variables as possible...)

Remember, with such a small deficit any losses will be very slow to be seen on the scale, so just settle in for the long term and enjoy the fact that you are not having to starve. Slow recomp is where it's at!

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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10-01-2016, 11:12 PM
Post: #36
RE: Upping those calories....
(10-01-2016 08:43 PM)AnitraSoto Wrote:  Taking into consideration that you do not come from a lifetime of "dieting", then yes I would say you are in a good position to go ahead and try a cut. Remember to start with a 10 - 15% deficit, and I would try 4 - 6 weeks max before returning to TDEE for a couple of weeks. Make sure you keep your protein up in an effort to preserve as much muscle mass as possible, and keep up that strength training. Resist the urge to add in more cardio and just keep your exercise the same (changing as few variables as possible...)

Remember, with such a small deficit any losses will be very slow to be seen on the scale, so just settle in for the long term and enjoy the fact that you are not having to starve. Slow recomp is where it's at!

Yay! Ok, so when you say slow, how slow are we talking about? Just want to know what to expect. I'm going to settle at a cut of 1850, that's what Scooby has me at.
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10-02-2016, 10:54 AM
Post: #37
RE: Upping those calories....
(10-01-2016 11:12 PM)WL44 Wrote:  
(10-01-2016 08:43 PM)AnitraSoto Wrote:  Taking into consideration that you do not come from a lifetime of "dieting", then yes I would say you are in a good position to go ahead and try a cut. Remember to start with a 10 - 15% deficit, and I would try 4 - 6 weeks max before returning to TDEE for a couple of weeks. Make sure you keep your protein up in an effort to preserve as much muscle mass as possible, and keep up that strength training. Resist the urge to add in more cardio and just keep your exercise the same (changing as few variables as possible...)

Remember, with such a small deficit any losses will be very slow to be seen on the scale, so just settle in for the long term and enjoy the fact that you are not having to starve. Slow recomp is where it's at!

Yay! Ok, so when you say slow, how slow are we talking about? Just want to know what to expect. I'm going to settle at a cut of 1850, that's what Scooby has me at.

Actually Scooby has me at 1650 for a cut. I put sedentary as other than that 5x a week of 30 minutes of HIIT, I'm definitely fairly sedentary. As the last couple weeks have seen me completely stabilize eating at Scooby s projected TDEE of 2000 I feel like this is probably accurate.
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10-02-2016, 11:09 AM (This post was last modified: 10-02-2016 11:11 AM by AnitraSoto.)
Post: #38
RE: Upping those calories....
In terms of scale weight, you really don't want to be losing much more than a few pounds a month, or else a big portion of that will end up being muscle, which is *not* what you want. When you are eating at a deficit, the body is going to want to ditch not only some fat, but also some of the more metabolically "expensive" muscle (it takes a lot more calories for your body to maintain a pound of muscle than it does to maintain a pound of fat...) By keeping your deficit small, strength training, and keeping your protein intake adequate you can help to minimize some of this muscle loss (some is inevitable however) and spare your metabolism. The good news is that by doing it slowly, you will be able to be comfortable along the way and the losses will be maintainable, because you will not be trashing your metabolism (like is done with low-cal things like WW, where people have ((temporary)) "success" until they go off plan, and then they gain any losses back, plus more...)

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

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10-02-2016, 11:56 PM
Post: #39
RE: Upping those calories....
With 5X a week of 30 minutes of HIIT, you are definitely not sedentary. Please do not underestimate your activity! If you are stable at 2000 and do not feel like pushing up a little to see what happens, then base your 10% cut on the 2000 calories...i.e. 1800. If you drop down to 1650, that is 17.5%...almost double the recommended % for a first "cut." And don't be discouraged whatever the results....I have read many posts from people who do not see any scale movement with this first attempt. I think the first time you try, your body isn't sure what you're doing...may think you're going to subject it to starvation again so it holds on to the fat/weight. But, after going back to TDEE after 4-6 weeks, it sees that you're going to continue to feed it. So, the next time you cut, maybe more apparent results.

Looking forward to hearing about your progress.
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10-03-2016, 01:02 PM
Post: #40
RE: Upping those calories....
(10-02-2016 11:56 PM)hannah77 Wrote:  With 5X a week of 30 minutes of HIIT, you are definitely not sedentary. Please do not underestimate your activity! If you are stable at 2000 and do not feel like pushing up a little to see what happens, then base your 10% cut on the 2000 calories...i.e. 1800. If you drop down to 1650, that is 17.5%...almost double the recommended % for a first "cut." And don't be discouraged whatever the results....I have read many posts from people who do not see any scale movement with this first attempt. I think the first time you try, your body isn't sure what you're doing...may think you're going to subject it to starvation again so it holds on to the fat/weight. But, after going back to TDEE after 4-6 weeks, it sees that you're going to continue to feed it. So, the next time you cut, maybe more apparent results.

Looking forward to hearing about your progress.

Yeah, 1650 seems low. I'm going to stay at 1850 and see what happens. I put myself as lightly active on Scooby and it gave me 1824 for a 15% cut. Keep in mind that I am very short and therefore don't have a lot of calories to work with. happy I also literally do nothing else than Crossfit - 30 minutes of HIIT 5x a week, and work a desk job. So I felt that was accurate.
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