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Let's Do This!!
09-20-2016, 06:24 PM
Post: #1
Heart Let's Do This!!
Hello everyone!! I'm so glad to be here!! happy

A couple years ago I joined the group of EM2WL on MFP, but I just browsed a few topics, but didn't do follow anything. I just followed my diet the MFP way. I thought I was sedentary and ate back about 50% of my exercise calories. So usually I would eat about 1200-1300 calories. I did lose some weight (about 15-20 lbs), but I got to a point that I would stop losing weight and I would get discouraged and I would try some different cardio exercises to try making those pounds disappear. I mean, I couldn't go any lower with my calories, so my solution was more exercise! But I really wasn't seeing any changes, I was going up and down the same 5 lbs. About three weeks ago, a friend on MFP reminded me about EM2WL (which was something new to her)... so I figured I would start reading up on that again.

This time I paid more attention to what Kiki and Lucia had to say in their YT videos. I found this website and started reading some of the articles. I understood (thanks to one of Lucia's videos) that I had to at least eat at BMR for now and that I'm not sedentary but at least lightly active, so I raised my calories to BMR. THEN I decided to make an introduction in these forums LOL!! big grin

So here are my stats:
37 years old, 5'3", 170 lbs as of this morning.
According to Scooby's calculator my BMR is 1429 and my TDEE is 1965.

So two weeks ago was when I decided to raise my calories to 1430 and... I lost weight! surprised Like... what?! I weighed myself on Monday when I started and I was 171.6... and Friday (my official weigh-in day) I had dropped to 169.4!! Do you know how weird it is to see the scale drop when I have raised my calories?! OMG! So last week I asked my questions here on the forum to make sure I'm doing this the right way and from the answers I decided to stay at 1430 for another week. Well, my calories last week were all over the place, some high days with some low days - but in the end it came out to an average of 1510 calories! And guess what?! I lost almost half a pound by Friday!! I unintentionally raised my calories and I. LOST. WEIGHT! happy dance I'm happy yet SHOCKED!

"You must unlearn what you have learned."

- YODA
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09-20-2016, 06:33 PM
Post: #2
RE: Let's Do This!!
So yesterday I was so busy and I was not prepared with my food. I ate breakfast but after that I didn’t have any food until the evening and then I binged. Sad I ate so much, I paid for it. (2324 calories for the day! - Yes, I logged it all!). I woke up in the middle of the night with such horrible heartburn (which I hadn’t experienced in quite some time) and I gained 0.8 lb back today. Ugh!! Yesterday was not a good day... I know I ate way too many carbs and not enough protein. I have to be better at planning my meals so this doesn’t happen again. I don't want to destroy the very little progress I'm making so far. Sad

"You must unlearn what you have learned."

- YODA
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09-20-2016, 07:01 PM (This post was last modified: 09-20-2016 07:03 PM by hannah77.)
Post: #3
RE: Let's Do This!!
Welcome, glad you are starting a journal. It's a very supportive community, I think you will find.

Don't think of it as being a bad day (although heartburn is never fun), but a learning experience. The positive is that you have now proved to yourself (if you were asking how you would ever be able to eat your TDEE calorie amount) that you can in fact eat 1965 calories (and more...tongue).

And although a binge is not the best, I think it's better (occasionally, to surpass your BMR than to not hit it). All is not lost...your body doesn't have a Cinderella complex (you know, the clock striking midnight and it resets to zero calories)...take a look at where you are with your calories and macros for the week and make some adjustments to get your week back on track.

When I was in the raising calories mode, I would take a binge (happened once or twice) as an opportunity to raise my calories. What I mean is if my goal for the week was 2100 and after three days I was averaging 2200, I'd say, what the heck...I'll just shoot for 2200. I'm not saying you should shoot for 2000 if you're at 1500...but 2324-1500 = 824 calories over your goal...that's about 118 calories a day...so if you stuck to 1500 (or maybe 1450) for the rest of the week, you'd already hit your next 100 calorie increase without thinking about it.

It's really all good, we are human...not robots (who don't eat anyway). Don't get discouraged. Take a chance and use the experience to your advantage. A quick increase like that is probably a combination of things and over the next few days, you should trend back down. Life doesn't end and neither does your journey.

Be strong and be kind to yourself. you're a star
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09-20-2016, 11:28 PM
Post: #4
RE: Let's Do This!!
Don't get discouraged - those binges are completely normal when one is restricting. You will find that the desire to binge fades away as you get closer and closer to your TDEE, simply because you will be full! Have you had a chance to read this blog which describes why those binges happen?

http://eatmore2weighless.com/how-to-stop...s-forever/

And remember: any fast gains or losses are always water. Muscle and fat are both much slower to both come and go. So when you see the scale fling up (or down) by a pound or more .... water. Today's gain was the additional carbs, probably sodium, plus just the weight of additional food in your system. It is not a fat gain, and you have not undone any of your hard work. Most likely, you will see the scale trend downwards over the next few days and life will continue...

Just remember, consistency over time will net you results. Consistency, not perfection.......

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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09-21-2016, 08:38 AM
Post: #5
RE: Let's Do This!!
(09-20-2016 06:33 PM)Justaguest Wrote:  So yesterday I was so busy and I was not prepared with my food. I ate breakfast but after that I didn’t have any food until the evening and then I binged. Sad I ate so much, I paid for it. (2324 calories for the day! - Yes, I logged it all!). I woke up in the middle of the night with such horrible heartburn (which I hadn’t experienced in quite some time) and I gained 0.8 lb back today. Ugh!! Yesterday was not a good day... I know I ate way too many carbs and not enough protein. I have to be better at planning my meals so this doesn’t happen again. I don't want to destroy the very little progress I'm making so far. Sad

Take it as a learning experience! You saw that when you aren't as prepared as you could be, and a day is busy, your body will demand food later on (hence the binge). Our bodies don't care what else is going on in life, just as your car doesn't care if you are late for work... no fuel is no fuel. And the heartburn (ugh, awful, I hate it when it happens) is also your body telling you something... too much food before bed, something you ate during the fueling process, the long time with no food... all can cause it. Listen to your wonderful body, it is talking to you! You are also right about focusing on more protein, even when busy and low in cals, if there is higher protein, you might have felt better.

So, set a goal. Don't expect perfection, just one goal. Could you prepare some food for the rest of the week? Have it ready to grab? That would be a huge step! Don't beat yourself up, just listen and move on. happy

Laura
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09-21-2016, 08:54 AM
Post: #6
RE: Let's Do This!!
Welcome! This is a really great group here! Yeah there are fluctuations both up and down in this process, and it'll get a little easier (mentally) as you go.

I had a WW history then "low-carb"/high metabolic workout at the same time. I tended to restrict during the week, get hangry and unfocused, then overdo it on the weekend, because I was so ravenous during the week. Not full on binges in a clinical sense, but definitely way way over and not the healthiest choices. As I increased my calories and went into a good reset mode, I have noticed this desire has been curbed in a big way. I still have my moments, but I've found that if I just keep going with nourishing food and good strength workouts it all works out over time.
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09-21-2016, 02:11 PM
Post: #7
RE: Let's Do This!!
(09-20-2016 07:01 PM)hannah77 Wrote:  When I was in the raising calories mode, I would take a binge (happened once or twice) as an opportunity to raise my calories. What I mean is if my goal for the week was 2100 and after three days I was averaging 2200, I'd say, what the heck...I'll just shoot for 2200. I'm not saying you should shoot for 2000 if you're at 1500...but 2324-1500 = 824 calories over your goal...that's about 118 calories a day...so if you stuck to 1500 (or maybe 1450) for the rest of the week, you'd already hit your next 100 calorie increase without thinking about it.

It's really all good, we are human...not robots (who don't eat anyway). Don't get discouraged. Take a chance and use the experience to your advantage. A quick increase like that is probably a combination of things and over the next few days, you should trend back down. Life doesn't end and neither does your journey.

Be strong and be kind to yourself. you're a star

I try not to get discouraged, but it's hard not to, you know? But you're right, it's all about the math... the weekly average. I have to get the idea out of my head that I have to eat very little the next day when I eat so much the day before... which I did. Soo... 1500 everyday no matter what, right? Ok. I think I can do this. Thanks Hannah for your kind words!! happy

"You must unlearn what you have learned."

- YODA
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09-21-2016, 02:19 PM
Post: #8
RE: Let's Do This!!
(09-20-2016 11:28 PM)AnitraSoto Wrote:  Don't get discouraged - those binges are completely normal when one is restricting. You will find that the desire to binge fades away as you get closer and closer to your TDEE, simply because you will be full! Have you had a chance to read this blog which describes why those binges happen?

http://eatmore2weighless.com/how-to-stop...s-forever/

And remember: any fast gains or losses are always water. Muscle and fat are both much slower to both come and go. So when you see the scale fling up (or down) by a pound or more .... water. Today's gain was the additional carbs, probably sodium, plus just the weight of additional food in your system. It is not a fat gain, and you have not undone any of your hard work. Most likely, you will see the scale trend downwards over the next few days and life will continue...

Just remember, consistency over time will net you results. Consistency, not perfection.......

Thanks for the blog Anitra, I'll definitely will be reading this ASAP!! happy You know, I get that it's water weight... but I'm still shocked that it would still go down when calories went up. LOL!! big grin

So I guess I have to be consistent with my 1500 just like Hannah said then, right? I swear I need to keep telling myself it's ok to eat after such a bad day I had on Monday. sigh

"You must unlearn what you have learned."

- YODA
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09-21-2016, 02:23 PM
Post: #9
RE: Let's Do This!!
(09-21-2016 08:38 AM)LauCo77 Wrote:  Take it as a learning experience! You saw that when you aren't as prepared as you could be, and a day is busy, your body will demand food later on (hence the binge). Our bodies don't care what else is going on in life, just as your car doesn't care if you are late for work... no fuel is no fuel. And the heartburn (ugh, awful, I hate it when it happens) is also your body telling you something... too much food before bed, something you ate during the fueling process, the long time with no food... all can cause it. Listen to your wonderful body, it is talking to you! You are also right about focusing on more protein, even when busy and low in cals, if there is higher protein, you might have felt better.

So, set a goal. Don't expect perfection, just one goal. Could you prepare some food for the rest of the week? Have it ready to grab? That would be a huge step! Don't beat yourself up, just listen and move on. happy

I like your analogy, really makes sense. happy And the idea of having a goal is definitely not a bad idea. Thank you for the suggestion!! happy

"You must unlearn what you have learned."

- YODA
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09-21-2016, 03:03 PM
Post: #10
RE: Let's Do This!!
(09-21-2016 08:54 AM)Maevvis Wrote:  Welcome! This is a really great group here! Yeah there are fluctuations both up and down in this process, and it'll get a little easier (mentally) as you go.

I had a WW history then "low-carb"/high metabolic workout at the same time. I tended to restrict during the week, get hangry and unfocused, then overdo it on the weekend, because I was so ravenous during the week. Not full on binges in a clinical sense, but definitely way way over and not the healthiest choices. As I increased my calories and went into a good reset mode, I have noticed this desire has been curbed in a big way. I still have my moments, but I've found that if I just keep going with nourishing food and good strength workouts it all works out over time.

You're so right... this is a great place!! It's really easy to be able to express myself here. Everybody is so friendly and helpful!! happy

I've done similar things too, like saving my calories for the weekend, but during the week there are days that I get hungry!! But I'm glad that raising your calories has helped you with your hunger Maevvis. Kinda gives me some hope that'll be my case too. pray

"You must unlearn what you have learned."

- YODA
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