OK, This is long but worth reading for anyone who is unsure about their calorie intake and it is correct.
So in my previous blog post I mentioned i was uppiung my calories to my Total Daily Energy Expenditure (TDEE) - 15%, which is said to be an optimal level for feeding your body and losing weight at a healthy and sustainable rate.
If you want to find out more about this method and have many questions answered, please join this group- it has invaluable information:
The conventional wisdom with this method is that at first, your weight will go up, but then it will come back down and continue goign down at a steady rate at a calorie intake you will be able to sustain - instead of starving your body on a low cal diet. Now no one likes to see the scale go back up, especially after all the hard work we put in to get to where we are now.. but here is my experience thus far. When i first read about this i thought... great.. eat more ( a hungry Jess is a very crabby jess - ask my boyfriend), then i thought , wow that number seems really big, im scared to go that hight, what if i gain... Then after my 10K I stopped pussy footing around and jumped right to my TDEE-15% cut level since completing my run.
Here are my stats i posted in the above group on the first day of taking on the new method March 25th:Age 30 Height 5ft 7 in SW 197 lbs CW 191 lbs
GW 160 lbs or less
My calculated Basic Metabolic Rate (BMR) is 1722 and my Total Daily Energy Expenditure (TDEE) 2472 (MFP Calculates my BMR at 1619. So i guess i'll try to aim for a happy medium between the two. Its hard to know whats accurate because I don't do the same amount of exercise every day, some days none. But this week my total minutes counted on MFP was 605 minutes and 4089 cals burned.
After that post i calculated my TDEE and BMR on a number of different websites and took an average. Now i am working with the following numbers:
TDEE - 15%: 2282
The link below is a graph of my weight through the month of April. I had gotten down to 184, then my weight crept back up to 190. Low and behold, when i started eating at my actual cut rate this week, I dropped those lbs right off the scale and am almost back to my lowest weight since MFP.
The white diamonds on the graph indicate my daily weight, the Red line indicates the statistical trend of my weights over time. With this kind of graphing you can see the real movement of my weight, and the daily spikes and movements don't affect it too much..
Most people switch to this method after plateauing on their weight loss, but since reading about it it seems much more realistic a method. However it does take time to wrap your head around eating more to weigh less. But im totally on that bandwagon!!
If anyone has questions:
1 - go to the group posted above
2 - ask me!
Posted on 4/26/2012 by juicemoogan