Should I continue to eat my BMR or drop it a little?

So after a lot of trial & error and no loss, I am trying eating my BMR (1535) to see if the lbs will start to shift. I've been eating around 1500 for 6wks now, and strictly between 1500-1550 for the last three on the advice of a dietitian. Their reckoning was no-one should be obese eating what your body needs, while getting up out of bed in the morning- well I am! I have an ed history, and lived in starvation mode for years (20+!) and have an underactive thyroid which is under control so the odds are already stacked against me a little. I ate maintenence cals for 4-5mths to try and get my body to 'trust' me again, then felt ready to try to lose 'properly' again.

My query is: I'm seeing no loss eating my BMR- even after all this time. My Doc had originally told me to drop 200cals from any online calculators to 'allow' for my thyroid which would leave me with 1350 (what CC suggested?). But the dietitian reckoned eating my BMR would start the lbs shifting? It hasn't so far?

They estimated my daily burn is 2100, which would leave me with a daily deficit of 565 (i.e. 1lb loss a week). Online calculators estimate my daily burn at 1842, which is a 307cal  deficit- a loss of 1lb every 11days or so! Which isn't happening either?

So should I try dropping my cals to what CC & my Doc had suggested (1350)? Or continue to plod on eating my BMR (1535) and hope that my body 'catches up' and starts to lose? Any advice would be welcome, I'm a bit fed up at this stage! Maybe reassurance I'm doing the right thing will keep me going, or anyone suggesting an alternative method would also be considered?

I'm 35, 5ft 2", female, sedentary (9-5 office work then home to two toddlers!), 175lbs or so (depending on the day!)

I think you should increase your exercise rather than reduce your food....   If you were to take a brisk walk twice a day for half an hour each time you would increase your metabolic rate not simply when you're exercising but for the rest of the day as well.  Then you could continue to be well-nourished, eating a reasonable amount of food but you'd hopefully find you burned fat at the same time.  I'd also suggest that you work in a 'maintenance calorie' day soon.... and every 2 or 3 weeks after that.

If you have thyroid problems, I'd have thought the answer would be to increase the dosage of your medication rather than try to compensate by eating even less.... but I'm not a doctor.

I'm restricted by circumstance as to the kind of exercise I do. I live in the middle of nowhere- it's a 30min drive to the nearest gym, and I live on a narrow country lane, on which walking in the dark evenings is taking your life into your hands! I try to fit in 20-30mins of exercise a day?

If my thyroid med dosage is increased all it does is lower my TSH levels which in effect makes me hyperthyroid, which isn't a solution? I think what he was suggesting was eating less to compensate for a slower metabolism, but he's the first to admit he's no expert on the subject?

irishmum, there are still exercises you can do at your house - jumping rope, for instance, requires very little equipment or space.

What are you currently doing for exercise, and maybe people will have suggestions about what else you can do without a gym.

10-15 mins on a 'stepper' machine and 10-15mins using free weights to tone my arms? Thats about my limit! (Time/fitness wise! LOL!) I did look into trying pilates or yoga using a dvd but was advised in the fitness forum that they were best done with an instructor? I get fed up with the other aerobic-type dvd's quickly, and found it hard to get the time to actually do them as they're mostly 20-30min sessions at a stretch?

I don't have the net at home or I'd try some of those 10min sessions that are on the internet that people have recommended on here?

Really... I think I'd like to try to find out how to lose the weight without committing to 'having' to do "x" amount of exercise, so that if/when I get to goal I don't have to continue to do it just to stay there? I don't know if that makes sense. I feel I have enough to be at getting us all up, ready for work/school, working all day, then getting home to chores and feeding/washing/getting the kids ready for bed & the next day without trying to squeeze in extra work? I don't get sitting down til after 9.00-9.30pm most evenings as it is!

I'm a full-time working mother of three, who also works in an office.  I totally understand what you're saying about not having alot of free time.  Thankfully, I don't have any medical conditions but weight loss has always been a struggle for me. I'm sure one of the contributing factors is that, like you, I have a sedentary job.  So, whether I like it or not, I make myself exercise - I HAVE to.  I do it for me.  I feel better when I do it than when I don't.  I have more energy, I think clearer, I sleep better, and I'm just all-around perkier and happier than when I don't exercise.  Our bodies were meant to move.  Sitting on our "keesters" for most of the day is not good for anybody's body (does that make sense?).  We have to exercise and challenge our bodies physically to get the blood flowing or we'll turn to mush - seriously.  The less you do, the less you'll want to do - it's human nature.      &n bsp;        ;       &n bsp;        ;       &n bsp;        ;       &n bsp;   I also get what you're saying about being continuously busy - I always say I'm in "perpetual motion".  Regardless of this though, you have to do it for yourself, especially since you have a slow thyroid.  Like gi-jane said, exercising would increase your overall metabolic rate.  You'll burn more calories even when you sleep.  Anyway, I don't mean to preach - just trying to help. Good luck.

hey irishmum..I understand all that you're saying but as someone suffering form hypo, excercise should become routinary...

My father who's a great doctor, has many patients who suffer from hypothyroidism, and he always says the same thing - if you know that you live a sedentary life style, given the fact that you do have a slow metabolism, if you wish to maintain your overall health and waistline, exercise is a must..and you must become acostumed to it, because when suffering from this disease, exercise is probably the best thing you can do to help yourself, besides proper treatment and a healthy balanced diet.-...and they are all elderly, so you can imagine...to get at least 30 minutes of walking everyday, is whats recommended for EVERYONE.....Im planning on buying myself a treadmill when I start to win a bit more money, mostly because I know that 30 minutes to an hour of walking a day will do me great..and it would do you great too.

I agree with what jane had to say...Plus taking in account the fact that you starved yourself for SO long (20+ years is a lifetime of starvation) your body is just adjusted to very little food...meaning you burn very little by default, plus your hypo isnt making it any better....so I think a definite BIG help is..eating at your BMR PLUS some 30 minutes or more of exercise daily.

Im really hoping you find the solution to this...and wishin you only the best!!!

keep us updated :)

Preach away!!I asked for advice- I have to take what I get!

I guess its the time of year is making me negative towards exercise- its so much easier to get up & about when its bright- the dark evenings just make me want to go to bed when I get my house all 'fixed' for the day! I am fairly/very active at the weekends (i.e I'm on my feet from 8am to 9pm with very little rest breaks- meals excluded!) which I guess I'd hoped would 'balance' things out a bit? I know when its brighter I'll be more inclined (& feel safer!) to get out there and walk my legs off- I've done it before. I may re-look at the dvd ideas....?

So what exactly is the upshot- do you all feel I should continue eating my BMR & increase my exercise where possible then?

I think that's the bottom line... BMR + more exercise.   I don't like exercising for the sake of exercising much either and would prefer to be doing something practical.... But there's only so much digging  & wallpapering you can do!   But I once got an exercise bike off E-Bay, stationed it opposite a portable TV and a stack of comedy box sets and I'll pedal for half an hour while dinner's in the oven and cheer myself up at the same time with bit of Hyacinth Bucket... !

Weekends are a good opportunity to do something more active, of course.  Persuade your OH to look after the children while you go to the swimming pool and plough up and down? 

No getting away from it and, let me tell you, as you get older you'll find 'exercise' gets recommended to stave off all kinds of nasties...

I know someone who'll get their exercise in by setting their laptop on the screen of their stationary bike and doing work on the lappie for a half hour. They otherwise have a fairly busy lifestyle. Well, busy - but not in terms of activity.

In turn, activity over the day adds up. You could do ten minutes of a morning, ten in the middle of your day, ten in the evening. That's thirty minutes total. It's cumulative.

Better than asking your hubby to take the kids for a while, why not go swimming with them (if you don't already)? Can you ride a bike? Country areas are awesome for bike riding and you could take your children and husband out with you if desired. You mentioned a stepper - you could set that up in front of the TV, perhaps? My sister has one of those and I know they're pretty loud, so I understand why you may do shorter workouts on that. Still all sorts of ideas to play with, though!

But I don't think you should eat less than you are now. Just up your activity.

Here's a fun abs exercise that my mom used to do with us kids, when we were small: she would play "airplane" with us - she'd lie on her back, put her feet on our stomachs and hold our hands, and lift us up into the air on her feet! It was loads of fun, and I had no idea she was exercising, I just thought we were playing! I do this with my small cousins now, and it's a workout, for sure.

There must be other exercise games you can play with your little ones, too - chase, tag, picking them up and swinging them a few feet off the ground, playing catch.... you'll get to spend quality time that your babies will cherish forever, and get fit while doing so!

LOL! I'd have legs like popeye playing aeroplanes with them! The 'baby' (17mths) is 28lbs! I actually do things like that with them as it is- I never thought of it as exercise though!

The swimming idea again is a time/distance problem- only really workable at the weekends as its a 30min drive away, but definately on my to-do list as my eldest (3 1/2) is due to start swimming lessons in March and she needs to get some confidence in the water- plus the effort involved in getting them changed is a workout in itself!

Biking, like walking at the minute isn't an option- its too dangerous, plus I don't have access to a bike. But I like the idea of doing 10mins here & there- I'd have no real time excuse, and wouldn't be as likely to just give up half way through? I'm only fit to do about 10mins on the stepper at the minute anyway! But if I did it twice a day that 'd help?

Thanks for the advice everyone.

I know it's hard to try to incorporate a daily excercise routine. Right after work I walk 20 minutes away from my car & then back which always gives me a daily forty minute walk. You can always park a half mile from your house, walk home & get a walking buddy or just a drink of water & then back to your car. That way it makes it fun & you have to go get your car. Also try wearing a pedometer too. I read if you walk 16,000 steps a day you are guaranteed to lose weight & get in shape. Losing weight is like getting out of debt. SLOW & STEADY wins the race.

Check out Leigh Peele's Metabolic Repair Manual.  This woman knows what she's talking about when it comes to those with metabolic damage.  I think the website is www.avidityfitness.com (may be .org).  Good luck! 

Dear Irish Mom! I am battling also with the same kind of problems, underactive thyroid, on 25 mg of Levothyroxene a day and having other physical things like arthritis in both my knees and a old injury that never healed correctly, a hernia in my right groin muscle. I lost 80 lbs in 8 months 2003 and kept it off for 2.5 years, and then went on a vegetarian diet and gained 50 lbs. My Metabolism had been damaged according to my doctor because I went from 80-100 gm of fat a day, to 20. I put my system literally into metabolic shock. There is one idea I have not seen on here. You can still walk! Inside your house, even if it drives your mate up the wall. You can go around your house for 30 minutes in a brisk walk and really get your metabolism up that way. I also live in an area where I would take chances going out there by myself. An elderly friend told me that she just walked inside her house with good results. Maybe it will work for you. Or if you belong to a faith community, maybe they can start a fitness group. Talk to your clergy and see if there are more poeple who would benefit from more exercise and group support.

It can be tough trying to balance everyday life while trying to loose weight or maintain a certain level of fitness. There are a lot of stresses and everyday demands that make working out seem very unappealing at a days end. However you have to ask yourself one question. How bad do I want it? If you truly want to get into shape or loose those extra pounds it has to start with the belief first. Once you have finally decided that you cant stand it anymore and are willing to do whatever it takes, then and only then will your true goals be met.

I hear you all trust me! I guess it'll take a bit of "get up of your ass" to myself and brighter evenings to motivate me to get into gear, but I'll try!!

Just a question though- what if I was (God forbid!) physically unable to exercise much- would I be condemned to a life in an obese body? Just wondering....

Regarding exercise I'm not much of a fan either, when it comes to doing just for the sake of exercise. However, I find it easier to get moving with some music - put your favorite CD on and dance around either just for the fun of it or when doing some cleaning.

That way it doesn't feel like you're doing exercise!

I have read all of the replies and it is just so cool that there is all this support. I would like to add my two cents also- I do think that you absolutely must exercise to make the weight loss happen. The good news is that you do not need to have one big chunk of time to do it- all you need to do is exercise periodically during the day so that it all adds up to 20-60 minutes per day. So if you can fit 5-10 minutes at a time throughout your day, that time would accumulate, and result in more calories burned, and increased metabolism. Dancing a a great way to burn calories too- and children love it as well. Good luck!

Hi Irish:

Personally, I can relate to your situation except I'm much taller than you.  I have thyroid issues and I've been overweight forever until recently.  I've lost 80 pounds by following a 1500 calorie diet and exercising.  I'm 5'8" tall.  I noticed you are just 5'2" tall.  I don't see how you would lose weight on 1535 calories per day.  You are shorter than I am.  I think your doctor is correct.  If you want to lose weight, subtract 200 calories from your BMR.  If you want to maintain, eat 1535 calories or you will have to exercise like a mad woman to lose. 

As far as the exercise goes, during the winter I walk inside with a walking tape.  Sometimes I only get in 15 minutes at a time.  That's okay.  You can do 15 minutes later and it all counts as exercise.  The walking tapes I use are by Leslie Sansone.  If you walk a half hour a day plus cut 200 calories, you should be able to lose at least 1-2 pounds per week once your metabolism starts working correctly.  I really had to focus on those two things to get my metabolism to correct itself.  I couldn't eat 1500 calories one day and then increase to 1700 the next and expect my metabolism to correct itself.  Or at least that was my experience after I starved and overfed myself for years. 

Good luck.  Keep in touch.

Betty Jo

There's a video, can't think of the person's name, called "Walk Away the Pounds."  It has two workouts on it.  One is a 1-mile walk and the other is a 2-mile brisk walk.  They are low impact and the routines are easy to follow.  There are other walking videos available too, but that's the only one I'm familiar with.  Maybe something like that would work for you.

EDITED TO ADD:

The previous poster beat me to it.  The tape I'm talking about is Leslie Sanzone but I know that there are others as well.  Good luck to you and keep us posted on your progress.  Remember that we are all in this together and together we will succeed.