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How much should I up my calories?
12-04-2016, 07:53 PM
Post: #11
RE: How much should I up my calories?
(12-04-2016 02:24 PM)Tereza Toledo Wrote:  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

Thanks Tereza - I was expecting the gain - the question is whether to accept the 1800 as the goal number for reset. I don't do strength training except for Curves which uses resistance and some body weight. I don't mind cruising at 1800 for a few more weeks to see what happens before officially starting a reset - just wanted some guidance of whether to stay at 1800, drop to 1750 or even up to 1850.

Susan
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12-04-2016, 09:38 PM
Post: #12
RE: How much should I up my calories?
I would definitely stay on 1800 or go to 1850. It's early to drop down.

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12-04-2016, 09:48 PM
Post: #13
RE: How much should I up my calories?
(12-04-2016 09:38 PM)Tereza Toledo Wrote:  I would definitely stay on 1800 or go to 1850. It's early to drop down.

Thanks - didn't want to cut as in the end of rebuilding but just a concern I had overshot it. I'll stick to 1800 for a few more weeks to see what happens. I want to do it right this time so I don't have to do a "rinse and repeat" again... happy

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12-04-2016, 11:13 PM
Post: #14
RE: How much should I up my calories?
Anyway, who wants to cut during the winter and the holidays, right? I don't think you overshot it, and even if it's the case, 50 cals a day is not much of a big deal. How's your protein intake going? That is something that definitely can make a bigger impact once you get your calories to where they should be.

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12-05-2016, 02:24 PM
Post: #15
RE: How much should I up my calories?
(12-04-2016 11:13 PM)Tereza Toledo Wrote:  Anyway, who wants to cut during the winter and the holidays, right? I don't think you overshot it, and even if it's the case, 50 cals a day is not much of a big deal. How's your protein intake going? That is something that definitely can make a bigger impact once you get your calories to where they should be.

Yeah - in the grand scheme of calories, 50 is a drop in the bucket and can even be accounted for in incorrect measurements and labels... And you are so right - November and December are the best months for resetting laughing

Ah, protein... the bane of my existence... That is the hardest part of the macro formula for me. Now that Thanksgiving is past, I'm focusing on protein again to try and get it up. I do snack on nuts, will eat peanut butter and I am going back to whey protein for lunch. I consider it a victory if I get it to 90 grams for the day. I think I'd buy a lottery ticket if I actually got to the 130 grams MFP has set as the daily goal... LOL

Susan
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12-05-2016, 05:41 PM
Post: #16
RE: How much should I up my calories?
You will get there, just stay consistent and don't try to increase all at once. cutting calories at this time of the year does not work if you are around the holiday cheer lovestruck happy

Protein suggestions here: http://pin.it/IODOV0-

EM2WL Protein charge that will show you how to increase and give you tested suggestions: http://eatmore2weighless.com/eat-enough-protein/

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04-03-2017, 10:52 AM (This post was last modified: 04-03-2017 10:53 AM by skbarton.)
Post: #17
RE: How much should I up my calories?
    I think I'm there. My March Happy Scales graph is pretty level so I am thinking 1800-ish is my TDEE. My plan is to stay at 1800 for at least 12 weeks due to my long history of 1000-1200 a day. And I'm seriously considering staying at it through the summer. Any holes in this thought process?


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Susan
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04-03-2017, 05:08 PM (This post was last modified: 04-03-2017 05:09 PM by Tereza Toledo.)
Post: #18
RE: How much should I up my calories?
What are your goals and expectations? Are you in a maintenance phase? If you are comfortable with 1800 for the summer, there's nothing wrong with it, the longer you stick to your maintenance, the easier it will be to cut (if you eventually decide to do so). You may want to test the waters and try to go higher.

Keep in mind that if you start moving more, you need to recalculate. If you are doing strength training, that will definitely lead you to body recomposition, you will see changes in your measurements. Have you been keeping track of your measurements, aside from your weight? This article gives you great pointers on how to do it: http://eatmore2weighless.com/tips-on-measuring/

How's the protein thing going?

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04-04-2017, 12:36 AM
Post: #19
RE: How much should I up my calories?
(04-03-2017 05:08 PM)Tereza Toledo Wrote:  What are your goals and expectations? Are you in a maintenance phase? If you are comfortable with 1800 for the summer, there's nothing wrong with it, the longer you stick to your maintenance, the easier it will be to cut (if you eventually decide to do so). You may want to test the waters and try to go higher.

Keep in mind that if you start moving more, you need to recalculate. If you are doing strength training, that will definitely lead you to body recomposition, you will see changes in your measurements. Have you been keeping track of your measurements, aside from your weight? This article gives you great pointers on how to do it: http://eatmore2weighless.com/tips-on-measuring/

How's the protein thing going?

Not maintenance - still in the "healing" process of metabolism reset and have not done any cutting. Started upping the calories in September and have been at 1800 for the last 21 weeks but Happy Scales really didn't show a "flat line" until March. I've had an overall gain of almost 14 pounds since September with 9 of those since reaching 1800 calories in November. Protein will always be an issue. No measurements lately but will take a baseline when I do reduce.

Susan
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04-04-2017, 08:27 AM
Post: #20
RE: How much should I up my calories?
You have been doing great, Susan. Once you feeling comfortable with your cals, start looking into protein. Not necessarily just meat or whey supplements,but nuts, beans and other options . I'm not trying to sound like a broken record here, but it makes a big difference http://eatmore2weighless.com/power-protein/

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