@SunsetRunner wrote:
I just don't understand why I am being told that I have more Cala left and under target and have now only lost a pound in two weeks?
The fitbit app works on averages and not specifics. All it knows is your age, height and weight and uses those along with your activity level to estimate what you need to accomplish your goals, but it is NOT an absolute. There are other factors that have substantial impact on your calorie burn including your muscle density and the intensity of your activity.
Intensity is a huge deal is exercise. I can stroll, I can walk, I can jog, I can run and I can sprint. Each step in this equation is a step up in intensity. Factor in the amount of muscle tissue that is involved in this expenditure and you can approximate the burn. If you don't know either of these, the burn rate given by your device is only an approximation based on averages.
Even fat takes some metabolic energy to sustain. You lost some weight using the 1800 calories a day mark, but now are not, so what has happened is that your metabolism (BMR and daily burn rate) has slowed so that your daily activity vs expenditure has come into equallibrium. You need to up the intensity of your activity. Whatever you have been doing, do it harder. Walk faster, walk up hill, jog. Start weight lifting if you do not already. The calories you do eat should be high in protein because you are calorie restricting. This will provide your muscles enough amino acids to prevent atrophy. If you add strength training to your regiment you can even possibly increase your total muscle mass and increase your metabolism and resume your burn.
Bottom line, don't rely on the numbers. I would also encourage you to drop to 1500 calories a day with increased exercise. You diet needs to be healthy....good, high quality protien and good high quality fats with some veggies for vitamines. Examples of high quality protein include: eggs, lean grassfed beef, cold water fish and lamb. Fats include fish oils, olive oil and fats from grassfed beef and lamb.
A bit about exercise intensity. There is steady state and High Intensity Interval Training (HIIT). Steady state tends to burn fat during the exercise. HIIT will throw you into anerobic state that will burn fat both during and after exercise. Steady state tends to get people into a level and keeps them there without further challenge. It has it's place, but can stall weight loss. Your body adpats to become more efficent with what you do and unless you keep challenging it, you'll reach a state of equallibrium. HIIT examples would include running all out for 30 seconds, then jog or walk for 90 seconds and repeat at least 7 more times. As you get in better shape, increase to 45 seconds and so on. You always have to push. In the beginning of exercise this comes fairly easy. For example, I started walking everyday and getting in my steps. Then I started adding intervals of jogging to my walks. Slowly I am building up to where I can run. Distance and speed gradually increase, but once I get in good shape I'll have to find ways to keep challenging my body. Running faster, up more hills, adding a backpack with weight. Somehow you always have to improve. I also do weight training 3 times a week. Only 30 min and all compound exercises but I try to get heavier.
So listen to your body and make it work if you want to continue the weight loss. You don't have to kill yourself, but you do have to push yourself a little. Good luck
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