Okay, i'm not here to argue or prove anyone wrong. I only need help, i want to find evidence. I want actual proof!
I want someone to convince me that eating more helps to break the plateau.
I've asked this question several times, and people kept saying try increasing your calories.
How many of you did increase their calorific intake after a plateau and actually lost weight?
I JUST DON'T GET IT!
Then Why is it stereotypical belief that only way to lose weight was eat less and exercise more?
I have been stuck in a long frustrating plateau for 4 months and IT'S DRIVING ME CRAZY!
Here are my stats:
- I am a 5'4 female
- Nearly 18 years old
- My start weight was 183 lbs
- I currently weigh between 141-145 lbs
- My goal weight is 130 lbs (10-15 lbs to go!)
- My daily expenditure (set on sedentary) is 1800 calories
- I eat healthy between 1200-2100 calories a day depending on intensity of my excercise
- I average between 50-60% carbs 20-30% protein and 20-30% fat
- I manage a deficit of 800-1000 or more sometimes
- I Excercise a lot (6 times a week or more)!! I burn more than 5000 calories through exercise weekly:
4-5 days intense exercise at the gym (800-1200 cals burned)
2-3 days long walks for more than one hour
& I take some saturdays off.
Whatâ€™s most frustrating about it is the fact that it might seem like I'm doing everything right. I'm eating what i'm supposed to be eating, I don't deprive myself but still i control my intake. I'm working out when i plan to and whenever i can, and i even cut back calories.
So, What on Earth is going on?
One reason behind my big deficit is that i always fear i am under estimating my food intake. A spoon of rice in here, a bunch of grapes in there, a couple of nuts, they ALL make a difference. Yes, I do count them, i just fear my numbers are somehow wrong. I fear that I stopped paying attention to portion sizes..
I check on CC and log my food sometimes but i cant be 100% sure of every gram of food i put in my mouth...
I am really sorry for this long post. I am just sat here crying myself out of frustration. I began to be so obsessed about the whole calorie-counting-exercising thing that i can't relax. I think about calories evey single minute.
I am tired of this!
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I usually try to overestimate...anything I'm not sure of the exact amount I usually just up it a little more
You are eating 1200-2100 depending on your exercise. This is perfectly fine. As I see it, you are not doing anything wrong.
Plateaus happen to everyone, no matter what kind of exercise or eating routine you have. It takes different things to break it for different people.
Of course you can't eat more and lose! You need to eat less to lose and more to gain.
People on here are telling people trying to lose weight to increase their cals like that will result in weight loss and if that were true then why the heck are they trying to lose weight STILL! Have you ever heard of increasing your calories and you'll lose weight? You probably never heard of this before for a reason. And if increasing our calories lead to weight loss then answer the following questions..
So why the heck is America so fat? Because they increased their calories and don't move their bodies enough..eating more results in more of you!
why are Europeans "just right"? Because they eat in moderation and walk or bike everywhere...oooooh ahhhhh see the pattern?
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I'm going to use myself as an example
I can consume 1800 calories a day (Sedentary) and stay the exact same weight.
If I consume 1700 calories a day (Sedentary), for a 100 calorie deficit. I will lose 1 pound every 35 days. That is about 12 pounds a year. (3500 cals to 1 lb) (Divide by 100)
I currently consume 1300 calories if Sedentary, this gives me a 500 calorie deficit. I will lose 1 pound a week.
How high your deficit is, is up to you.
You can eat more as long as it is under your Sedentary expenditure and still lose weight.
Eating more than 1200 calories when you exercise.
What most people don't realize is that when you eat 1200 calories, it's meant to be when you're Sedentary.
If you burn an additional 300 calories at the gym, you should be eating closer to 1500. This keeps you at the same deficit, but it also keeps you at 1200 *net* calories. It seems as though you are completely aware of this, but I'm addressing it for the other members who may still be confused.
Many people suffering from ana, and bulimia, will also Over Exercise. They will consume a normal amount of food, I.E, 1200 calories, then spend all day exercising until they burn 1200 calories, giving them a ZERO (or close to) intake for the day, starving themselves.
Reasons you may gain at first when increasing your calories:
During the first week of introducing more food, you may experience some scale weight. This is fake weight and can be contributed for many reasons.
1.) Consuming more food means by pure odds that you will also be consuming more sodium. More Sodium than usual, every day for a week can bloat you close to 2 more lbs.
2.) Waste. The human body can hold up to 8lbs of waste. If you eat more, your body is temporarily going to hold more.
The weight gained in the first couple weeks cannot be fat as long as you are under your Sedentary caloric burn. This scares many people away from eating more, and in turn causes them to disbelieve the good advice on this board.
After the week is up, slowly reintroduce your normal weight loss plan (by slowly, i mean just introduce a couple new carbs a day).
Trust me, this works. I promise. It'll get you out of your plateau.
You can do it. Good luck.
give it a whirl, cant hurt.
If you ate 2100 calories on a day that you burned 1200 calories, you get a net of 900. Whoops, not enough.
do us a favor and post what you typically eat so we can help you out more.
and the last lbs are apparently hard to lose, so shake up that workuot routine and see how it works.
Increase low GI carbs and decrease fat.
DO NOT CUT OUT CARBS COMPLETELY. They are your fuel, you will crash and burn.
Your ideas are very wrong....
I'm mean sure the motto is not "eat more lose weight" but when your exercising 5-6 days a week and eating 1200 calories and wondering why there is no weight loss IT IS TRUE...EAT MORE LOSE WEIGHT
Now if your eating 2000 calories and exercising 5-6 days a week maybe not so much....
All I know is for 2 months I ate around 1300-1400 calories...lost some weight then stopped.
As soon as I upped my cals to go along with my exercise I started losing again..so there ya go EAT MORE LOSE WEIGHT
What it will do is signal your body that it's eventually going to break the pattern and something different will happen. Also, stress doesn't help. Stress isn't calories, but it can have an effect on your weight. I would recommend you do cut carbs, but not totally, and increase your protien to balnace it.
The reason for increasing your calories is to jump start your metabolism. It gets used to a certain way of you eating and settles into that. Eating a couple 100 calories over what you would normally it will not cause you to put back on all the weight you have lost.
If you are stuck in a plateau of weight loss would you rather just be stuck or try something to break through?
Tips for Boosting Metablolism
Breaking a Plateau
The Zig Zag Calculator
Seems to me that your deficit is too high... other people have succeeded in losing weight by eating more or exercising less to have a MAX deficit of 500 cals daily.
Workoutaddict, I think your style of dieting went out of fashion in the 1950's. I could never lose weight with the whole drastic cutting of calories thing. Now that I know how to diet sensibly, I'm 42 lbs lighter. And it wasn't even very hard.
about overestimating - if you dont have a scale get one! they are affordable, fun and much more exact. without one chances are you underestimate just as often as you overestimate so you should not compensate too much or you may error on the side of far too few calories.
good luck, i hope you start to lose again soon!
Now, if I have been eating 1200 calories for a while and suddenly INCREASE my calories to 1500 for a while, my body will adjust to this new amount and burn ONLY 1500 calories or less. When you return to eating 1200 calories, your body is STILL burning 1500 calories or less because it cannot adjust every day, it burns based on what you have eaten the past COUPLE of days. Since you were previously eating 1500 and now you are only eating 1200, your body is automatically burning an extra 300 calories a day for you without you even doing anything! Of course that extra 300 over a couple of days will help you get out of your plateau! Of course, it will eventually adjust to 1200 again, but I hope this makes sense. I think it is in as simple terms as it can be put. :]
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