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Upping those calories....
10-08-2016, 10:16 PM
Post: #51
RE: Upping those calories....
(10-08-2016 05:19 PM)hannah77 Wrote:  Sounds great! There is enough stress in the holidays without putting more on ourselves. So consistent activity, consistent calories, consistent macros...enjoy the process, enjoy the crossfit, enjoy the holidays!
Do you all think my TDEE sounds about right? I'm 5 foot 2, 188-190, 44, 5x a week 45 minute CrossFit.
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10-09-2016, 12:30 AM
Post: #52
RE: Upping those calories....
I plugged your numbers into the calculator on EM2WL. Light activity would put you at 2146. Moderate activity would put you at 2419. Remember the calculators are just starting points as each person's body is different. So, you go with the numbers and then you have to test the calorie levels out on yourself.

Anitra may have a different suggestion, but I would say if you've been eating at 1850 the past couple weeks, make your first goal to increase to the light activity calorie level of 2150 over the next couple weeks to minimize any gains. But, it's up to you how fast or how slow you do it. My experience with the 100-150 calorie increases were pretty much positive and exactly as described in the reset guide. For 2-3 days after I increased, there would be a slight increase in weight and then over the next 4-5 days, it would trend back down. As I got closer to my TDEE, it took longer, maybe 2-3 weeks. But whenever it trended back down, I increased again.

When you hit 2150 and "prove" to yourself that you're not gaining at that light activity level, continue with that same process to 2300 calories. That's where you said over the summer that you maintained weight. See what happens and if still stable, keep going! Eventually, you will have to exceed your TDEE and will need to mentally prepare for a slow, steady, slight increase in weight. At that point, you have to tweak your calories a little and patiently, but you will know that you know that you know that you have hit your TDEE. That confidence is vital I think heading into reductions and cuts, otherwise you start second guessing the process.

Wouldn't worry about that just yet. And most people do tend to find that their actual TDEE is HIGHER than what the calculator says. Based on your history, I would think that your TDEE would probably be >2400. How much higher? I can't wait til you find out and tell us. While things will loosen up down the road (literally and figuratively), right now, you just need to keep everything as consistent as possible.

Your estimated TDEE sounds fine.....
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10-12-2016, 08:40 PM
Post: #53
RE: Upping those calories....
(10-09-2016 12:30 AM)hannah77 Wrote:  I plugged your numbers into the calculator on EM2WL. Light activity would put you at 2146. Moderate activity would put you at 2419. Remember the calculators are just starting points as each person's body is different. So, you go with the numbers and then you have to test the calorie levels out on yourself.

Anitra may have a different suggestion, but I would say if you've been eating at 1850 the past couple weeks, make your first goal to increase to the light activity calorie level of 2150 over the next couple weeks to minimize any gains. But, it's up to you how fast or how slow you do it. My experience with the 100-150 calorie increases were pretty much positive and exactly as described in the reset guide. For 2-3 days after I increased, there would be a slight increase in weight and then over the next 4-5 days, it would trend back down. As I got closer to my TDEE, it took longer, maybe 2-3 weeks. But whenever it trended back down, I increased again.

When you hit 2150 and "prove" to yourself that you're not gaining at that light activity level, continue with that same process to 2300 calories. That's where you said over the summer that you maintained weight. See what happens and if still stable, keep going! Eventually, you will have to exceed your TDEE and will need to mentally prepare for a slow, steady, slight increase in weight. At that point, you have to tweak your calories a little and patiently, but you will know that you know that you know that you have hit your TDEE. That confidence is vital I think heading into reductions and cuts, otherwise you start second guessing the process.

Wouldn't worry about that just yet. And most people do tend to find that their actual TDEE is HIGHER than what the calculator says. Based on your history, I would think that your TDEE would probably be >2400. How much higher? I can't wait til you find out and tell us. While things will loosen up down the road (literally and figuratively), right now, you just need to keep everything as consistent as possible.

Your estimated TDEE sounds fine.....
I gained on 2300. I also gained on 2100. I maintained at 1850. I am up 3 pounds right now from this last message having been advised to go back up to 2300. I cannot prepare for yet another gain, I have gained 12 pounds since I started this entire reset cycle and I cannot gain any more. I honestly am at a complete standstill, I only seem to gain weight no matter what I do whether it's low calories High calories I can not lose weight.

I can't afford to continue year after year gaining and gaining. I am miserable at this size, I have been trying to lose weight for decades and the only way that it comes off as if I go low carb and basically starve myself. I have no idea what to do, I can't accept myself at this weight yet I cannot change anything.

I really do appreciate all the advice that I have been given on this forum, but to be very honest I just don't think this way of life is meant for everyone. I have done nothing but gain weight doing exactly what I've been advised to do here and I cannot continue to gain weight. That does not make sense to me.

I'm not sure where to go from here, but I feel like I've been at a complete standstill for the last 6 Plus months I've been doing this. I have made zero progress, I've gained weight, and I'm being advised to just keep going on this path, I can't do that.

I keep hearing the advice that I just need to stick it out that my body will eventually rev up to this amazing metabolism, but all I do is gain weight no matter what activity level I'm at or how many calories I'm consuming. I need to feel like I'm making some progress, any progress, and this is just not doing it for me.
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10-12-2016, 11:34 PM
Post: #54
RE: Upping those calories....
I'm so sorry you are feeling so frustrated and miserable. I have gone through those periods as well and am sure I will have more in the future.

It has only been four days since the last message. I have bounced up and down 2-3 pounds in that small kind of timeframe.

I don' think the advice was to go back up to 2300 immediately, but gradually. You were at 1850 calories, so I thought (mentally and physically) that it would be easier for you to increase 100 to 1950 (kind of like $0.99 sounds so much better than $1.00) this week to allow your body to adjust and to settle. Then, if it was back to the same weight as at the beginning of the week, another hundred next week. If not, sticking at the 1950 until it did. And so on...

Am wondering if you took measurements or photos during the past 6-8 months as those might have been a better indicator of progress? And are you still using a trending app like HappyScale, TrendWeight or Libra? Those may help you to visually see what's behind the day-to-day readings.

It also sounds like you are really stressing out about everything: the weight, the logging, the thinking, the activity. That amount of stress can be counter-productive. Kiki has a blog about it and I think Anitra has some other relevant posts she likes to point people to:

http://eatmore2weighless.com/stress-makes-you-fat/

Might I suggest before making any drastic decisions that you just take a break for a week or so? Enjoy your crossfit, try to keep your protein up and just enjoy life for a bit. Maybe try some stress relieving activities to shake things up a bit. Then, come back and decide how you want to attack things. That mini-break may just be what you need for some perspective. Remember, at some point this summer, you did maintain at 2300.

Finally, have you had a recent check-up with a doctor, maybe have some blood tests, just to rule out any medical issues?

I'm sure others with more experience than me will chime in, but wanted to let you know you're not in this alone.
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10-13-2016, 02:33 PM (This post was last modified: 10-13-2016 02:34 PM by AnitraSoto.)
Post: #55
RE: Upping those calories....
(10-12-2016 08:40 PM)WL44 Wrote:  I honestly am at a complete standstill, I only seem to gain weight no matter what I do whether it's low calories High calories I can not lose weight.

I can't afford to continue year after year gaining and gaining. I am miserable at this size, I have been trying to lose weight for decades and the only way that it comes off as if I go low carb and basically starve myself. I have no idea what to do, I can't accept myself at this weight yet I cannot change anything.

I really do appreciate all the advice that I have been given on this forum, but to be very honest I just don't think this way of life is meant for everyone. I have done nothing but gain weight doing exactly what I've been advised to do here and I cannot continue to gain weight. That does not make sense to me.

I think the answer to your question in right in your post. You said "I have been trying to lose weight for decades". You have to remember that the damage has been done over years. Decades really.... You can't expect it to reverse itself overnight. Also, ever body is different, and what takes 3 months for one person may take a year for another. What I can tell you for sure is that the low cal, low carb, avoid this, avoid that "diets" do not work LONG TERM. They are short term fixes that make people feel like they are having success until they fall off the wagon and gain back even more weight than they lost in the first place.

You say you can't lose weight whether you are eating high cals or low. Then why would returning to a low cal lifestyle even be an option? If it doesn't work and is not a long-term solution, then why even consider it? Going "low carb and starving yourself" may result in a temporary loss, but who want to live the rest of their life that way?

And as far as "to be very honest I just don't think this way of life is meant for everyone", I would have to strongly disagree. I don't want to come off sounding harsh, but "this way of life" is simply a matter of feeding your body the fuel it needs, and not dragging your metabolism down by unsustainable low cal dieting. Nothing more. No foods are off limits. No insane hours of cardio. No crazy plans to follow. Simply feed your body, eat some protein, strength train and........ well, there really is no more. The "lifestyle" is pretty simple.

If you have been dieting for years (or decades) that damage may take a bit of time to "un-do" but it can be done, if you are willing to give it the time it needs. Make all of your increases very slowly and allow the body to adapt. If you make quick adjustments (upwards), then yes, you *will* see gains. You will be eating at a level over your "suppressed" TDEE. You have to give your body time to adapt (upwards), much as it adapted (downwards) to the dieting.

I would suggest going out and buying yourself a few pieces of clothing that make you feel good *today*. Slow down and think about the good things in your life. Maybe start a journal. Try to just relax and enjoy each day for what it is. Stress can have a real impact on your body and your health, and its power should not be discounted. hannah77 posted a link to a great blog post on that very topic above. Take a look at it if you have not already.

One thing I will also add here is that there are lots of types of stress. Work stress. Family stress. Relationship stress. Traffic stress. Health stress. But *exercise* is also seen by the body as a stress. Perhaps 5 days is too much if you are really "giving it your all" each time. The body needs time to recover and recuperate between workouts. That is when muscle growth happens, and that is when healing takes place. Your body needs that time, and it should not be discounted.

Please know that we have ALL experienced days like you are going through. Days where progress seems painfully slow, or even going backwards. Know that you *are* doing the right thing, and that the other "options" are really not options at all, in terms of sustainability. What feels like an eternity right now will seem like a flash in the pan in a year or two. Know that we are here for you and you are not alone...

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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10-14-2016, 02:33 PM
Post: #56
RE: Upping those calories....
(10-13-2016 02:33 PM)AnitraSoto Wrote:  
(10-12-2016 08:40 PM)WL44 Wrote:  I honestly am at a complete standstill, I only seem to gain weight no matter what I do whether it's low calories High calories I can not lose weight.

I can't afford to continue year after year gaining and gaining. I am miserable at this size, I have been trying to lose weight for decades and the only way that it comes off as if I go low carb and basically starve myself. I have no idea what to do, I can't accept myself at this weight yet I cannot change anything.

I really do appreciate all the advice that I have been given on this forum, but to be very honest I just don't think this way of life is meant for everyone. I have done nothing but gain weight doing exactly what I've been advised to do here and I cannot continue to gain weight. That does not make sense to me.

I think the answer to your question in right in your post. You said "I have been trying to lose weight for decades". You have to remember that the damage has been done over years. Decades really.... You can't expect it to reverse itself overnight. Also, ever body is different, and what takes 3 months for one person may take a year for another. What I can tell you for sure is that the low cal, low carb, avoid this, avoid that "diets" do not work LONG TERM. They are short term fixes that make people feel like they are having success until they fall off the wagon and gain back even more weight than they lost in the first place.

You say you can't lose weight whether you are eating high cals or low. Then why would returning to a low cal lifestyle even be an option? If it doesn't work and is not a long-term solution, then why even consider it? Going "low carb and starving yourself" may result in a temporary loss, but who want to live the rest of their life that way?

And as far as "to be very honest I just don't think this way of life is meant for everyone", I would have to strongly disagree. I don't want to come off sounding harsh, but "this way of life" is simply a matter of feeding your body the fuel it needs, and not dragging your metabolism down by unsustainable low cal dieting. Nothing more. No foods are off limits. No insane hours of cardio. No crazy plans to follow. Simply feed your body, eat some protein, strength train and........ well, there really is no more. The "lifestyle" is pretty simple.

If you have been dieting for years (or decades) that damage may take a bit of time to "un-do" but it can be done, if you are willing to give it the time it needs. Make all of your increases very slowly and allow the body to adapt. If you make quick adjustments (upwards), then yes, you *will* see gains. You will be eating at a level over your "suppressed" TDEE. You have to give your body time to adapt (upwards), much as it adapted (downwards) to the dieting.

I would suggest going out and buying yourself a few pieces of clothing that make you feel good *today*. Slow down and think about the good things in your life. Maybe start a journal. Try to just relax and enjoy each day for what it is. Stress can have a real impact on your body and your health, and its power should not be discounted. hannah77 posted a link to a great blog post on that very topic above. Take a look at it if you have not already.

One thing I will also add here is that there are lots of types of stress. Work stress. Family stress. Relationship stress. Traffic stress. Health stress. But *exercise* is also seen by the body as a stress. Perhaps 5 days is too much if you are really "giving it your all" each time. The body needs time to recover and recuperate between workouts. That is when muscle growth happens, and that is when healing takes place. Your body needs that time, and it should not be discounted.

Please know that we have ALL experienced days like you are going through. Days where progress seems painfully slow, or even going backwards. Know that you *are* doing the right thing, and that the other "options" are really not options at all, in terms of sustainability. What feels like an eternity right now will seem like a flash in the pan in a year or two. Know that we are here for you and you are not alone...

you guys are so kind. happy

I took some time to really think everything through and go back through my MFP diary. In June, I was at 1700 cals a day. Feeling good, but I was at a plateau after losing about 2 pounds a month for a couple months. That's when I decided to do a reset, which ended about 3.5 weeks ago. I ate at TDEE - what the calculators told me and what felt okay - for that time, and gained 12 pounds.

I definitely do not plan on doing low calorie. But for me, what works best is to cut down on the carbs (not crazy, but under 185g), and stay between 17-1800 calories. Even working out 5x a week, that seems to be what my body will support for slow, sustainable weight loss.

I feel it would be counter-productive at this point to continue eating the higher calories as to me it is very clear that my TDEE is just not up there. I gain immediately and quickly if I go above 1800 calories. 1900 calories is pushing it.

So I'm going to continue following the basic principles here because I think they are sound, but for me and my metabolism and the way my body works, the calculator TDEE is just wayyyy too high. I can't continue to gain and gain and that's what happens when I eat that many calories.

I don't think this time eating that many calories was wasted; I definitely ate above TDEE and I need to give the process more time before changing things.

At this point I'm going to go back down to that level I was comfortable at, high protein/veg lower carbs because I am very sensitive to higher carbs, and continue to work hard on my lifting. Continuing to eat at that too high TDEE to me is very counter-productive.
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