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What should I do?
09-06-2016, 02:21 PM (This post was last modified: 09-06-2016 02:23 PM by hannah77.)
Post: #11
RE: What should I do?
Hi! What Anitra says about a fast fluctuation is true. While hard not too, do not get overly concerned. If you have been eating consistently at 1700 and maintaining for 3 weeks and just had a 2 pound quick increase, that's just a normal fluctuation. You can probably identify the cause if you think about what was happening the day or two before. For example, today I bumped up 1.2 pounds overnight. We went out last night for sushi, so I am guessing it is a combination of high sodium intake and/or I underestimated the calories and ate more calories than I thought. I expect I'll trend back down over the next few days and I probably need to drink more water.

May I suggest you read through MaggieG123's journal? It's not too long...but particularly relevant conversation is from page 4 on. Also Toki18. Again not too long...but particularly relevant conversation is from page 6 on.

http://forums.eatmore2weighless.com/show...?tid=13505

http://forums.eatmore2weighless.com/show...?tid=13529

Since you have been maintaining for three weeks and you are still below your estimated TDEE, maybe a 100 calorie increase is in order? In your mind, you're probably screaming NO! Sometimes what our body needs is contrary to what our conditioned mind is telling us. But, it could be that your body is really trying to tell you it needs more food. I'm not saying just because you had a 2 pound jump, but because of the previous three week's history as well as still trying to reach TDEE.

You can do this! We're here to help, encourage, and validate.
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09-06-2016, 03:10 PM
Post: #12
RE: What should I do?
When I increased calories, my weight would be stable and then jump 2 pounds, stabilize, jump 2 pounds and on and now.

Now I am in an extended reset and my weight was stable for weeks and weeks then I jumped up 4 pounds. Stable for a month, another 4 pounds up. I'm thinking its just my body adjusting, but I am not an expert. We also have to factor in things like our cycles, how much, or little, we use the restroom, salt intake, etc.

Sorry for typos- on mobile!

MFP @saranharm
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09-08-2016, 11:41 AM
Post: #13
RE: What should I do?
Thanks for sharing your experience with me. This always helps!

Ok, so I will weigh in again tomorrow and see how it is now. Maybe I could go up another 100 cal.

I just began a 90-day challenge by Mark Lauren (You are your own Gym author). I think it's only available in Germany and Switzerland. After that I want to start with the app. The challenge is at the moment just three times a week body weight training for 20-30 minutes. But aditionally I go to a trampoline jumping class and do some step aerobic combined with strenght workouts once a week. I hope this is enough.
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09-08-2016, 11:50 AM
Post: #14
RE: What should I do?
I think that is more than enough. Remember the calculators take your activity into consideration. So, for example, if your TDEE was 2100 at light activity and you increase your activity, your TDEE will also go up. I just went through an evaluation of my work out schedule and finally came to realize, it was INSANE! I was trying to hit 10 workouts a week. Was causing a lot of stress and I couldn't maintain it consistently. So, I eliminated a couple things and am down to 7 (of which two are walks), which is much more manageable for me. The amount of stress that has lifted from me is really incredible. I also realized in addition to an eating disorder, I was suffering from a "workout" disorder, thinking increasing my workouts to the point of exhaustion was the only way to maintain/lose weight and be happy. It's a lie! While strength training is vital, all the rest of the workouts we do should be because we enjoy them...pure and simple!

Let us know how tomorrow goes!
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09-09-2016, 01:06 AM
Post: #15
RE: What should I do?
I never worked out during my eating disorder time. I just started one year ago and still have to force myself to do it sometimes. But I enjoy it a lot more now. I think it's not too much. In total it's about 2.5-3 hours. But as a teacher I have an active job so it should be enough.
Now about my weight: on tuesday it was 2 pounds up (from 128 to 130) and today it was one pound down (from 130 to 129). Do you suggest to up the calories?
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09-09-2016, 02:05 AM (This post was last modified: 09-09-2016 02:06 AM by hannah77.)
Post: #16
RE: What should I do?
Yeah! For your peace of mind, I am glad for you...try not to get too wrapped up in the day-to-day variations. It is natural for us to bounce around a little. And we ALL have days where we have to engage a little more will power to workout! What do you teach and what grade?

Personally, I would suggest (only if you think you are mentally ready for it), go ahead and increase. If 100 calories a day seems too much, just do 50. Remember, instead of the entire journey, you just need to focus on the current step. For you, that is to increase your calories to your calculated TDEE. If I remember correctly, you are eating 1700 and your calculated TDEE is around 2000...so you still have 300 calories (and probably more with your active job) to go. Don't worry about the next phase of the journey (confirming TDEE) and just focus on the current task at hand.

Myself, I have tended to make the calorie changes in weekly segments (Monday to Monday). That gives me a chance to gauge whether my weight is trending back down towards (although not necessarily hitting exactly at) my starting weight and helps me decide if an increase is in order. You have said you have been in the 128-130 range for 3+ weeks so it sounds likes your body has adjusted. You could also hold steady for another week just so you have an entire's month of data to refer to (i.e. if there are cyclical trends, etc.)

Remember, anything you do right now is temporary and changeable and so are any weight fluctuations...read the reset guide over and over again. It will help you with the mental battle you will face because there will be a slight tick up in your weight with the increase, but it should trend back down again...it may be within a week or it may take a couple weeks. Don't let that deter you. I love the reset guide because it really explains in pretty good detail what to expect.

If you don't think you're mentally ready, that's okay too. Just keep holding steady at the 1700. It's entirely up to you when to make that decision to add calories.
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09-09-2016, 06:51 AM
Post: #17
RE: What should I do?
Definitely don't get too wrapped up in the daily ups and downs (as hannah77 said). As you can see, it is very easy to see 2 - 3 (or even more) pound fluctuations from day to day and throughout the month. Overall your weight seems to be fairly stable, so really it is more about when you are *mentally* ready to make that increase. As long as you are taking your time and not adjusting calories based on those silly day to day fluctuations, it's all good. Look at the overall trends and adjust from those. As you get closer and closer to your TDEE you may have to spend even longer at each calorie level, just to figure out what's happening. You are doing great, and you will be surprised how much you learn about your body through this 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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09-12-2016, 02:47 PM
Post: #18
RE: What should I do?
I try to weigh myself only once a week. Now I increased a 100 calories. But on the weekends I eat usually a bit more than on the other days. So I use to calorie cycle over the week. Is this a problem? Because sometimes I eat only 1400 because I had a higher day before with maybe 2300.

I'm a math and natural science teacher and my students are between 12 and 16 years. [/b][/i]
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09-12-2016, 10:16 PM
Post: #19
RE: What should I do?
I think as you continue to increase your calories you will find that this is no longer necessary. If possible, I would try to keep your calories more consistent only because when you are under eating through the week, the body may tend to hold on to those extra weekend calories as fat. Certainly if you are hungrier one day than another, then eat! But if you are "saving" calories for use on the weekends, that can tend to lead to a binge mentality. But, like I said, as you get closer and closer to TDEE I think you will find that this desire will fade, only because you will be satiated every day and have no desire to "let lose" on the weekends...

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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09-13-2016, 07:34 AM
Post: #20
RE: What should I do?
Usually it's one day (mostly saturdays) that I eat more. Most of the times it's because of alcohol. I want to eat the same amount of food as on the other days and additionally there are the calories from wine. But it's the day after and sometimes also the second day after that I eat a bit less. Not the whole week! I know alcohol is not the best for my current status but at the moment I just want to go out with my friends and enjoy one evening with them without forbidding myself the food and the wine.
What's your attitude about the consumption of alcohol and the food on dinners with friends? For me it's hard not to eat over my current TDEE.
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