For those told that they were eating too few calories... (or those telling)HELP!

I often see posts on here (usual lurker) advising people to eat more calories to lose.  What I don't see is if people followed the advice and how it worked out and I'm dying to know...

Did you bump it up?  Did it work?  How long did it take to start working?  Was there an initial weight gain?

I'm having a really hard time trying to lose weight.  I was told by my doctor (and I see posts on here) that 1200 calories was too little for me and to bump it up to 1500.  So, I've bumped it up to around 1500 (give or take a hundred or two), charted faithfully, kept up my workouts of 3 spin classes/1 Zumba/2 4 mile runs and daily weight training (about 20 min, varied muscle groups).  3 weeks later, I have gained 3 pounds and measure exactly the same. 

Stats wise - I am 5'6, 30 years old, hovering between 148-152 for the last several months and would like to get to 135.  I'm starting to get so frustrated. 

Anyone have some advice/stories?

Gaining 3 lbs but measuring exactly the same is actually progress in the right direction.  Some of it will be water retention, some of it is probably a gain in muscle.

For me, I realized that having a deficit over 500 was not helping my weight loss.  My exercise level had risen but I wasn't eating more.  On any day, my deficit was 500-1000+.  Everyone has a slightly different target zone, for me 300-500 per day for a deficit is what helps me to lose.  In addition, I don't drink much alcohol and eat about 80% healthy plus get regular exercise both cardio and weight bearing.

I did - I upped my cals and I am losing much better now.  I started with a goal of 1200 calories.  But realized I was not even eating everything I planned for the day.

Typical newbie dieter - I dieted and began exercising at the same time.  This was forcing my deficit very low and I was conserving energy and weight!

First I tried upping to 1300, then 1400.  I still was only losing 1/2 lbs a week.  Finally I got the Gowear Fit and it was estimating my burn averaged at 2400 calories.  Now I usually eat 1500 calories and sometimes as high as 1700.  Taking advice from this site and others I also try to eat close to maintenance at least 1 full day out of every 2 weeks.  I have been losing 1.30 to 1.5 lbs every week since. 

I did initially gain weight when I moved from 1200 to 1300.  I think I gained 3 lbs and it took a while to move back down again.  But I never worried about it because I figured I was not going to give up ever.

Should everyone up their calories?  NO.  Only up your cals if you are stalled but you know you have a decent burn.  Dont up cals if you really are sedentary unless you are eating a dangerously low level of calories.  Few people should eat 1200 cals though.

Would you personally benefit - probably.  You might even go higher than 1500 if your burn is high enough. 

If you do up your cals remember that as you lose weight you probably will have to either move your cals back down or up your exercise levels to maintain the same deficit.  OR accept that you can not maintain the same deficit and lose weight more slowly.  People forget that part and after 15-20 lbs lost will stall out again.

One thing I have learned that is really important is to eat at maintenance every so often.  Once every week or two.  Your body will adapt to a deficit and you dont want that.  By eating at maintenance for a day or even two you will keep your body guessing and it will not adapt so readily to your over all deficit.  Some people call this a "cheat day" but that detracts from the very real purpose of keeping your body guessing and giving it a break from constant dieting. Doing so will NOT cause weight gain. 

I lost weight a long time ago with WW and never stepped over my points allowance once in about 10 or 12 weeks. I was losing OK at first, the regulation 1 or 2lbs, but it quickly faded to nothing and a whopping great plateau.   Fed up with it all I went out for dinner with friends in a 'what the heck' frame of mind, ate comparatively lavishly, expected to see gains the next week when I weighed in and instead.... over 2lbs lighter.   I repeated that every two or three weeks subsequently and it kept things moving.

I've since calculated that the WW points were typically giving me 1100-1200 a day and that I actually need more like 1400-1500 to keep the weight-loss ticking down, avoiding the plateaus and having enough energy.  

The other thing I should add is that if you do succeed in losing weight on too low an intake I think it makes weight-gain a lot, lot easier.  I regained my WW losses within a year or so.   I'm now 4 years into maintenance from my second serious attempt to lose weight and find that weight-gains have been much slower and more manageable.

EVERY DAY I EAT 2 MARIE CALENDAR DINNERS AND THEY ARE VERY GOOD!

#1.  HONEY ROASTED TURKEY = 35 CARBS AND 300 CALORIES.  ( 12o/z )

       MASHED POTATOS AND BROWN GRAVY - SLICED TURKEY, CARRETS AND BROKLI.

#2. SLICED CHICKEN DINNER = 32 CARBS AND 300 CALORIES. ( 12o/z )

       MASHED POTATOS AND BROWN GRAVY - SLICED CHICKEN CORN AND BLACK BEANS.

24 O\Z OF GOOD FOOD 67 CARBS AND 600 CALORIES!  TRY THEM YOU'LL LOVE EM.

I'VE LOST 18 lbs IN TWO MONTHS AND EAT GOOD TOO! BIGLAMB.

Hi. For me if you are a man I wouldn't recommend going below 1600 and 1200 for women. It will make you feel low on energy through out the day. I tried lowering those levels below, I did lose a few more but I also lost muscles. So if you are aiming to lose fat and not muscle, don't go to low.

If you are having a hard time losing weight. Calculate first your maintenance then have a deficit of 500-750 calories to lose weight. Do this for 6 days and then on your 7th day eat a lot and I mean a lot. Not just your maintenance but overfeed yourself. It would probably be better if it was 1000+ calories or more but focus on Carbs. You can still lose 1-2 lbs a week.

You see it takes a week before your body lowers your metabolism and will stop your weight loss progress so you should give yourself a day to eat as much as you want. Not only it helps you lose weight but also makes you stick with it. Focusing on Carbohydrates during your "cheat meals or reward meals" increases your leptin levels which helps in burning fats.

If you calculate your weight lose below 1600 if you are man or 1200 for women, I recommend doing some workout or exercise to increase your calorie intakes.

I've reach my weight goal successfully doing this. I workout 2-4 times a week and follow this diet. I've lost 20lbs in 2-3 months. Hope this helps you also. 

Original Post by biglamb:

EVERY DAY I EAT 2 MARIE CALENDAR DINNERS AND THEY ARE VERY GOOD!

#1.  HONEY ROASTED TURKEY = 35 CARBS AND 300 CALORIES.  ( 12o/z )

       MASHED POTATOS AND BROWN GRAVY - SLICED TURKEY, CARRETS AND BROKLI.

#2. SLICED CHICKEN DINNER = 32 CARBS AND 300 CALORIES. ( 12o/z )

       MASHED POTATOS AND BROWN GRAVY - SLICED CHICKEN CORN AND BLACK BEANS.

24 O\Z OF GOOD FOOD 67 CARBS AND 600 CALORIES!  TRY THEM YOU'LL LOVE EM.

I'VE LOST 18 lbs IN TWO MONTHS AND EAT GOOD TOO! BIGLAMB.

Huh?