Bandrai's Journal, 13 June 2018

My scales are actually fluctuating about 8/10lbs up... after a week of behaving since last weigh in. I ate my RDI yesterday, because after months of frustratingly non-existent results, I read a few articles about under-eating. And despite what a lot of people say on here, there are some medical reports stating that eating under 1200 calories could hamper weight and fat loss. Due to metabolism and hormone adjustments. I also realise, my carbohydrate intake is not as low as it should be. But I did suffer that Keto Migranes when I cut it down. I think some readjustments are required. I hope the increase in calories will help, and at the very least give me more energy for the gym and tennis and swimming.

Anyone else have views on these vile plateaus and the right intake level? It is beyond confusing at times.

Diet Calendar Entries for 13 June 2018:
1731 kcal Fat: 74.82g | Prot: 67.96g | Carb: 199.13g.   Breakfast: Coffee with Milk. Lunch: Grated Dry Cheddar or American Type Cheese, Pita Bread, Calavo Avocado, Delallo Genoa Salami, Baby Spinach, Black Pepper, Coleslaw. Dinner: Open Nature Garlic Baguette, 14" Pepperoni Pizza. Snacks/Other: Cashew Nuts. more...
2346 kcal Activities & Exercise: Squats (Legs) - 15 minutes, Calisthenics (light, e.g. home exercise) - 20 minutes, Walking (moderate) - 3/mph - 40 minutes, Walking (brisk) - 4/mph - 2 hours, Resting - 12 hours and 45 minutes, Sleeping - 8 hours. more...

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Comments 
I know I broke a plateau one time by eating pizza, sometimes you just have to bump your metabolism. your body tends to adjust to what you are doing so change it up once in a while :) 
Pretty much why why 1200 calories is not a “one size fits all” amount for men or women, is it low enough to lose weight for either gender regardless of height/weight? Sure, is it the healthiest way to do it? Not necessarily and in most cases no. There is no one size fits all anything either, and why some people even in a deficit that low don’t notice much weight loss is because of that fact the metabolic rate will slow down in order to prevent further weight from being lost, not that it stops because that’s impossible, but it slows down to the point of almost maintaining weight. Even though weight it can still be lost, it will be significantly lessened, (or mostly come from muscle & adipose tissue secondary). So increasing caloric intake to a more sustainable healthy uptake, will help ease into weight being lost normally. In more extreme circumstances very low calorie diets such as that or lower can be damaging to the bodies metabolism & cause other problems. 
13 Jun 18 by member: DEADPOOL12345
I am 5’1 n a women n 1200 calories a day is no where near enough for me...u have to pick a deficit according to sex and height 
13 Jun 18 by member: rosio19
Agreed. I'm ,almost 5' 3" and I eat close to 2000 call day and I lose almost every week 
Hmm I have been consuming 355 calories a day on average for a month. My weight loss is fine. When you cut calories you will feel discomfort. Working out makes your muscles sore, that is also discomfort :) Stay true to yourself and do not be afraid to disregard when 'they' tell you something but, IT ISN'T WORKING.  
13 Jun 18 by member: adefwebserver
I am a 54 yo female at 5'4". My general RDI is about 1400, but I usually end the day around 1000-1100. I do find it good to bump up to my full RDI at least once every 3-4 days. It keeps the metabolism up by switching the intake from day to day. I also try to keep my carbs below 20g (net) for the day, but allow myself to go up to 30g once in awhile. By doing it this way, I have found that I have only had very short, easily broken plateaus so far. (Max 3-5 days at a particular weight). 
13 Jun 18 by member: Nidoqueen
I am a beginner lots to learn myself. I was stable for three days so on Wednesday this week I chose to fast my breakfast; than I had a light 27 calorie lunch two meals limited low calories and flushed. Dropped two pounds. How however not giving advice just letting you know what is working for me. 🙃 
13 Jun 18 by member: Samantharox1
I’m not a scientist or a doctor, but I found this nice summary article addressing your concerns. https://www.medscape.com/viewarticle/414354 It cites a bunch of studies that might be helpful (or might put you to sleep). I too have been frustrated at times for my calorie deficit not matching my weight loss! Two thoughts: Are you positive your calorie tracking is exact? I found out that my estimate of a tablespoon was way off and butter/salad dressing was really adding up more than I was giving it credit for. I started using a food scale and measuring everything in grams and my weight really started to decline then. I think it especially matters as you get closer and closer to your maintenance weight. Have you considered OMAD or Intermittent Fasting? I’ve always skipped breakfast, so that was a no brainer for me. I recently started just eating a (Big) dinner and every day I’ve had a drop in weight. It’s totally anecdotal, and not for everyone. I thought it might be a nice change though? My wife cannot go for more than 2-3 hours without a meal/snack so it does not work for her at all, but I’ve really enjoyed it. Either way, you’re monitoring and doing what’s right for you, so I’m sure you’ll see success soon! 
13 Jun 18 by member: razorx
It's so hard to find that right spot, and what works for one person doesn't always work for someone else. My RDI is around 1400 and I'm in the 140s. If I eat under that in the 1300s and exercise I will lose, if I go anywhere over 1400 (consistently) I will maintain or gain. I have a really sedentary job, so I need the exercise. Sometimes just experimenting with your calories or macros can help you find where your best range is for losing. You may try eating right at or over 1200 calories per day and if you're gaining, maybe you need to cut something out, and try to mix up your exercise a bit too, I find for myself that adding some strength/bodyweight exercises in some days has helped me lose also. You'll get it figured out. Good luck!! 
13 Jun 18 by member: mars2kids
I’ve been fighting a plateau for at least 4 months. I just increased my calories and started an intermit fast 8/16 I’m 5’2” Just trying to lose 10-15 lbs  
13 Jun 18 by member: BrendaElaine
HI guys I really appreciate all your thoughtful and informative comments. I think at 5'10 circa 140lbs I'm similar to a lot of you when you say I'm not far off maintenance . But yep for around 4 months I haven't lost more than 8lbs and its up and down. Even though I exercise and am definitely good on portion control - if my calories are out they're not by much. Saphire Gemini .. really interesting to hear your height and you can lose at 2000 calories... I think on that basis and some of the other comments I'm going to experiment with upping calories and healthy fat intake for a couple of days then fast and see if I can shove on past this massive plateau Yesterday eating my RDI was seriously uncomfortable after 6 months of restriction. But I've tried to work it off with serious distance walking, weights and a run today. Thank you for the Keto tips also, I'm going to try some of the lemon juice trickerty. You are all very kind to give the time to explain and write out all the details. Really thank you all :) 
13 Jun 18 by member: Bandrai
Hi I should have said female 5'10, 140lbs. I'm going to take heart that maybe a bit of a shot of extra calories can get me over the hump!! Once again you are all super kind to contribute. I am resolved to keep at it x 
13 Jun 18 by member: Bandrai
Many thanks for your nice comments.. 
13 Jun 18 by member: tlntzcn
I looked at your weight.You are very succesfull.Congratulations . 
13 Jun 18 by member: tlntzcn
I do not track calories. I only track fats, proteins and carbs. If I stay at or below the targeted numbers I find that I am eating well balanced and nutrient dense foods. 
13 Jun 18 by member: TeresaToten
Hey at 5"10 and 140lbs your already realistically at the bottom end of what's healthy. Would changing your body composition maybe work better for you as opposed to the numbers on the scales? So some strength training to build muscle and tone etc. 
22 Jun 18 by member: limpingballoon
Thank you tlntzcn I guess its not so bad overall.. Its really about the last 8lbs to go. I'm forever up and down between 145/140lbs this past 2 months despite being within the deficit and exercising.  
24 Jun 18 by member: Bandrai
Limpingballoon .. I suppose it depends on the individual> I am bouncing between 140-145lbs this past while so there hasn't any real improvement. I know 18 months ago I was at 132lbs and that was perfect for me. I had good lean muscle mass and little fat. I was at a UK dress size 6-8 that would be American 2-4. I tend to be athletic as I play sport so I'm never skinny, and am not a fan of the emaciated look some women favour.. I like meat on my bones, and to keep my curves ;) 
24 Jun 18 by member: Bandrai
Razorx I have no Idea what OMAD is.. can you share what that's about? Thanks B 
24 Jun 18 by member: Bandrai
Limpingballon I think 140lbs has me at BMI 20.5 and bottom end of normal is 18? 
24 Jun 18 by member: Bandrai

     
 

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