momma6224's Journal, 27 Mar 18

Yes, I've encountered the same. But it doesn't matter. These are numbers that give you something to work against, or with. So you look at your scale results and your RDI stuff, and you make adjustments from week to week.  

I don't know sweetie but I do know if your on the keto plan they do allow more intake I think in calories because of the high in fat diet...I just tweak what works for me...around 1000 daily...but I'm older though doll and my metabolism isn't what it use to be and since I really haven't cranked it up a notch by doing extreme exercising I keep my intake lower...Just do whatever works for you..Ive seen your stats your losing like crazy and pants dont fall down because of 10 lbs lol..Love you my little princess...your doing just fine sweetie xoxoxo;) 

Thanks maxie! I am still losing but it’s slowed a bit...I need to practice patience! I want to see my hard work reflected in the scale but the scale doesn’t love me as much this week haha! I can get easily overwhelmed by all the info out there and never know what to quote believe so I need to trust my progress and how I feel and keep going! And I will! Love you much!! 

137 with 7 pounds remaining...hmmm...how patient are you? You've lost 20 pounds in less then 3 months so maybe a two week 'eat at maintenance' and avoid the scale may be in order. Depending on your activity level you may to want to review a calculator for sedentary to highly active given your age, gender, weight, BF--Body fat) if known to get an idea of the range you have available to consume and how big the window is for exercise and daily activity related to work and life. You also may want to consider eating some of your exercise calories back; maybe a 1/3 to 1/2 depending on frequency and intensity. So A. find maintenance calories B. Subtract 250-300 calories and C. Eat back a portion of your exercise calories on days you workout. It slows the weight loss but makes the maintenance phase a lot easier to handle. Fantastic progress by the way. 

Look at your Basal metabolic rate for your age, height, etc and subtract 300-500 cal for an RDI. 🤷🏻‍♀️I can’t lose on FS computed RDI. My metabolism was screwed up long ago with autoimmune disease that attacks my thyroid.🙋🏻 

That's it! I'm packing the rag top and coming to take you shopping ...that will get you mind off of all of this... I know you will but I don't want you to worry either... what you need is a red dress for graduation...focus on that ...love you too much and muches... 

Thank you Terrapin...I know I’m being ungrateful and impatient. When the scale stops moving down I get worried and need to just relax and trust myself. I start to second guess what I’m doing and wonder if I need to change it up. I’ll try some of your suggestions! Thanks smprowett! I’ll look at that. 

I have a fitbit which gives me what I think is an fairly accurate BMR. From that I calculated where I need to be daily. Here is a calculator that seems to show what I am actually burning: https://www.bodybuilding.com/fun/bmr_calculator.htm 

The most weight you can lose realistically fast at your (just based off your current weight) without compromising muscle or health, is about 1.37lbs per week, at the high end & .137lbs weekly at the very low end of weekly loss. So you should little over 1 pound loss per week a victory, even half that; and if the scale “won’t budge” for a week, give it 2 more weeks. If in 2 more weeks your weight is the same, then you can try decreasing calories in small increments. 

You also have to remember that you have lost 20 pounds and might want to adjust down or increase exercise to keep the 3500 calorie deficit going. 

I'm not an expert, but I remember reading somewhere that exercise raises your metabolic rate for quite a while, so you continue to burn more calories than normal for a while after you finish exercising...  

weight lifting does that, yes. I would not recommend going 1200 or less. Depending on your current weight and activity level. You don't want to lose muscle tissue... more muscles, more calories burnt even at rest  

Water weight will account for most of the difference. If I did keto, I'd lose a lot of glycogen weight overnight. 

I agree... not sure I buy the -3,500 = 1lbs loss. I have routinely run over a 3,000 calorie deficit per week for the past 5 weeks and have barely lost 2lbs 

You can get a base metabolic rate (bmr) test which is about 10 minutes breathing into a facemask. From this your resting daily calorie burn can be reasonably known and the proper calorie deficit can be estimated. If you are losing at twice the rate you expect then you probably should add some calories back. A nutrionist could quantify calories and macro goals for you 

Momma624— the site I use and recommend to people is called health calculators.com if need be, ask GOOGLE what your H/W are in cm and kg. Go to the website that I mentioned and fill in the blanks. FS is correct. For me, at 5’3” and 120 lb my RECOMMENDED DIETERY INTAKE is about 1760 calories a day based on my level of exercise. That is what it takes for me to maintain my weight if I swimm 2 hours a day, which is a calorie expenditure of just short of 500 calories. If I did not swim my RDI would be about 1200-1300. It is never recommended to go under 1200 calories. Your body needs a baseline amount to feed your BRAIN and your basic body functions. To lose a pound a day need To alter your diet and exercise to eliminate 3500 calories over 7 days. Check out the site I mentioned and there are any number of similar sites out ther. When in doubt, just ask GOOGLE— Lastly, if you drop your dietary intake too low your body enters into starvation ketosis and you begin to break down muscle instead of fat. Not good. 

A Bmr test and finding macro and calorie levels are pointless things to waste money on, you don’t have to spend a single penny on figuring out what amount of calories you need weekly in order to be in a calorie deficit or what macronutrients you need/prefer to equal those calories. You’ve already been doing it 

It's not an exact science that this many calories equals this many pounds on a scale. Your body is made up of more than just FAT pounds. Muscle weighs more than fat and water is also part of that as well as bones, etc. As long as you are looking at hitting your caloric deficit with a balanced diet then you're doing the best job you can do. Keep it up and don't get obsessed with how many numbers add up to equal this and if that number is that then this number should be that. Your body is more than a calculation. My only advice is to shoot having more protein and fiber than total carbohydrates. I've been able to hit 150 g of protein and under 120g carbs with 15+g fiber and <20g sugar with a total of 1200-1400 calories. 

I have sent an article and link for your review. As an fyi, it is believed your intake should average around 1200 daily to continue losing weight as needed. A few factors determine this.... 

Everyone's body works different and that is just general plus you may have moved more otherwise than you thought. So be happy with the loss and congrats! 😄