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How much should I up my calories?
11-15-2016, 12:47 AM (This post was last modified: 11-15-2016 12:47 AM by skbarton.)
Post: #1
How much should I up my calories?
Copied from my journal (skbarton's log): I am now essentially 6 weeks into increasing calories. I should note that while my MFP calorie goals before this reset was 1000, I was eating back some of my estimated exercise calories. Since 9/20 I have not logged exercise at all at MFP. I am going to move up to 1800 calories this week as Fitbit has estimated my average burn since the week of 9/25 as being 1850. This is between the EM2WL TDEE calculations for sedentary and lightly active. My BMR/TDEE at 165 pounds was estimated to be 1400/1680 for sedentary and 1400/1925 for lightly active. At 170# it is 1423/1707 and 1423/1956. 1850 is amost in the middle between the two categories. I have gained 5# over the last 6 weeks (average of .83 pounds a week).

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After a week at 1800 my weight was 169.6 for an overall 4.6 pound weight gain. I noted in my journal that I would go to 1900 this week. Do the 1900 for several weeks to see what happens? Or go to 2000 next week? I have attached a spreadsheet pic to the journal as well. Thoughts and opinions would be greatly appreciated.

Susan
Confused OMG - I used to eat how little?
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11-15-2016, 10:55 AM (This post was last modified: 11-15-2016 10:57 AM by hannah77.)
Post: #2
RE: How much should I up my calories?
As you get closer to TDEE, it may take longer than a week to stabilize your weight. If you had an increase in weight and it hasn't trended back down, I would maintain a 1800 until it does or at least until it stabilises before increasing again. At every calories increase, you will have to monitor and it may take more than a week before you increase again. The use of a weight trend app like HappyScale, Trendweight, or Libra might help identify your trend and TDEE.
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11-15-2016, 11:29 AM (This post was last modified: 11-15-2016 11:29 AM by skbarton.)
Post: #3
RE: How much should I up my calories?
Thanks Hannah - so your suggestion would be to stay at 1800 instead of upping to 1900 this week. Attached is my progress spreadsheet which shows the weight transition through last Sunday as well as average Fitbit calories burned for each week.


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Susan
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11-15-2016, 11:34 AM
Post: #4
RE: How much should I up my calories?
Once again Hanna is right on point, I couldn't have said any better. Stick with 1800 and watch the trend wink

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11-16-2016, 12:29 AM
Post: #5
RE: How much should I up my calories?
Looking at your weekly chart, I don't see where you ever allowed your body to really adjust to each 100 calorie increase (hence the weight gain)...it's not much of a weight increase every week, but you want to keep them to a minimum during this stage of the process. To confirm TDEE, you will have to exceed your calories = slight weight gain week over week for several weeks, but that's down the road.

I would stick at 1800 at least for this week (if you can do it over Thanksgiving week, that's great...if not, an increase is okay) and see if that allows your body some time to adjust back down closer to your starting weight. If you do increase next week, stay at 1900 until your weight trends back down to the weight you were when you went to 1900.

Your doing great, just take your time.
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11-16-2016, 06:33 PM
Post: #6
RE: How much should I up my calories?
Okie dokie - 1800 it is for a bit. You are right, Hannah - it has been a steady increase in calories. I didn't want to jump right to 1800 - 1900 but I wasn't aware that I should do the additional calories every couple of weeks or so. Thanks again!

Susan
Confused OMG - I used to eat how little?
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11-17-2016, 01:16 AM
Post: #7
RE: How much should I up my calories?
It's okay...I think we get so excited to make progress, we forget some of the instructions. Recommend you read and reread the metabolic reset guide. It really does explain the processes exactly, including waiting for weight to trend down and extending times at calorie levels. It helps calm my nerves, too.
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11-17-2016, 09:05 AM (This post was last modified: 11-17-2016 09:05 AM by MaggieG123.)
Post: #8
RE: How much should I up my calories?
I agree with Hannah...when I first started increasing my calories, I read the reset guide over and over and over again...definitely every day, sometimes several times a day! It really helped me get through the first few (difficult) weeks!

I agree with Hannah...when I first started increasing my calories, I read the reset guide over and over and over again...definitely every day, sometimes several times a day! It really helped me get through the first few (difficult) weeks!
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12-04-2016, 12:04 PM (This post was last modified: 12-04-2016 12:07 PM by skbarton.)
Post: #9
RE: How much should I up my calories?
OK gang - I'm back... I've been holding at 1800 for 4 weeks and have gained 4 pounds - my spreadsheet and records from Happy Scale will be included with this post (and at my journal). Total gain since my return in September is 9.2 pounds. Fitbit indicates an average burn of 1842 over the last 10 weeks but is that accurate if the metabolism is still under repair. In any case, the ultimate question is do I stay at 1800 or drop down a bit if I did overshoot my TDEE?

   


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Susan
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12-04-2016, 02:24 PM
Post: #10
RE: How much should I up my calories?
Most likely the Fitbit is giving you a correct reading, unless you are doing strength training, in which case, the daily burn can actually be higher. This increase in weight most likely is the body adjusting to the new calories and replenishing what was lost during previous diets and low caloric intake.

This article is excellent (click visit under the picture to go to full article) http://pin.it/bKG4l12
Also here is a compilation of different metabolism reset related articles: http://pin.it/VIhYFvk

Tereza Toledobig grin lovestruck
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