@Nina_Honey wrote:
Please, how i can recover my body ?
I had meeting with personal trainer yesterday and he told me the same, my weight can be higher but i might get muscles gained.
He just recomended me to eat 5 times a day little porsions and even my daily calories will be higher then 1000cal a day i can lose weight just having right food, fat burners such avocado, graipfruit, almonds.
I am upset that, i'm trying soo hard and my weight is .... the same. all I want to lose is maximum 5 punds.
Just so you have a sense of what you are up against.
This is what is going to happen to the vast majority for the 30-50 lbs, it can take about 3 months to hit what they are talking about, so it doesn't happen super fast.
Now, I'm not sure if you mentioned that weight range because that's where you started, or you really have had only 5-10 lbs to lose ever. In which case this doesn't apply.
What also happens if that is going on though, is loss of muscle mass, which they comment on, when they say accounting for change in body composition. Normally those dieting lose 20% of the weight as LBM, which includes some muscle mass.
Now, in their comments, they said it appears to always remain, but further studies have shown it can recover.
Takes longer eating at suppressed maintenance, goes faster if you slowly increase calories to what it appears your body could support.
So like for a week or two at a time, you eat 100 calories more daily than you were in the diet with no weight change.
So even though it would appear you were eating at maintenance, you might call it suppressed maintenance - it's lower than it could be, by the body being stressed and hormones out of whack.
And the way to unstress body and get things back to normal, is eat at potential maintenance finally.
That can be a bit sketchy if you lost muscle mass though. Fitbit should be doing decent enough job of showing your potential maintenance, though it's actually underestimating. But it's also assuming normal amount of muscle mass for your weight. If you lost some in previous diet attempts, it's maybe right on.
That's what you'd want to work your way up to slowly, 100 calories extra daily, about 1 week at a time.
Resistance training would be best during this time too.
So each week, even if your body did not speed up and you really were eating 100 over maintenance the entire week before it sped up - it would take you 35 days to slowly gain 1 lb.
Reread that.
So that means if you gain more than 1 lb faster, it was water weight.
Going into a diet, first thing body does is stop storing as much glycogen in muscles, that stores with water. That's the first big weight drop everyone gets starting a diet.
So if you gain fast weight, it's water from that usually, which just proves prior eating level was not potential maintenance, or those stores would have already been topped off.
But good news - your body managing those water stores increases your metabolism right then, that's a part of LBM.
As to frequency of eating, totally based on personal preference. Studies have shown no benefit to weight loss by itself by meal timing or frequency.
If you have a smaller eating goal anyway because of being shorter, you may prefer to skip breakfast and eat lunch as first meal. That leaves more for dinner to be a realistic size.
In fact for many people, eating frequently just increases insulin, drops blood sugar too much, making you feel hungry when you really aren't. But a few well balanced meals with protein and fat eaten before carbs prevents that, and allows going further, besides having a bigger meal instead of maybe feeling like a bird eating seed.
Fat burning foods really is a misnomer, some foods take tad more energy to process, not that it's using fat for that though. But grapefruit is high in carbs and with increased insulin will actually shut off fat burning during that time, though it's not as bad as other fruits and their reaction. Like the comment that cold water can increase metabolism by 30%. Uh, for 20 min maybe. So instead of burning 20 calories at rest, you burned 28 during that time. Getting up to get the water actually caused burning more. At a certain point these little minors things don't outweigh (ha!) the low hanging fruit. Which as heavy as grapefruit is, probably is low hanging.
And almonds and avocado are such high fat, still good fats and needed, you can't really get too much of it on a low calorie diet, and yours is going to be lower than others.
And stress, from the weight loss attempt, from too much exercise, from life, from potential food sensitivies, from too big a diet, all increase cortisol, which constantly evelated can cause retaining up to 20 lbs of water, perhaps less on a small frame though.
So you destressing too could actually help.
It's incredible how many people will do a 2 week 250 test and actually lose weight with big water whoosh, from body getting destressed.
That's eating 250 more for 2 weeks, which should only cause a slow 1 lb gain if over maintenance.
But I think you should go for the 100 extra instead, slower jumps.
And indeed, as you eat more, your recovery from good workouts is better, allowing you to actually have a good workout. And if progressive overload lifting, you may indeed gain some muscle eating at maintenance, if current muscles are tapped out. But that is minor, like 1 lb in 6-8 weeks for a woman eating at maintenance, so don't expect much.
You can always lose fat faster than you can gain muscle, but you'll gain water weight from other improvements.
So, ready for 2 weeks eating 100 more daily, working your way up to Fitbit suggested maintenance?
Make sure you correct the Fitbit data too with manually logging non-step workouts, like lifting and biking, ect.
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