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Plateau? Know my BMR/Logging Food and Exercise

‎02-22-2014 13:22

‎02-22-2014 13:22

I started with my One on Dec. 29th.  To date I have lost 10.6 lbs.  Saturday's are my weigh in days and today I lost 0.

 

My BMR is 1416.  I noticed that this week I was under that 4 of the 7 days.

 

I have my deficit set to -750 a day for a 1 1/2 lb loss.  This week I had a deficit of -903. (I should have lost close to 2 lbs)

 

I had between 8-13k steps per day with all but one day over 10k steps.

 

I don't want to eat food after 7pm and find that I am under 100-200 calories a night.  I walk/jog daily and combined with my steps get in at least 5 miles a day.  Get in my 30 very active minutes and do 15-25 flights of stairs a day.

 

42 yrs old and 5' 6 1/2" Current weight 164 (9lbs from goal)

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‎02-22-2014 19:29

‎02-22-2014 19:29

As I understand things, going below your BMR can send cause your body to go into "starvation" mode so that it works to maintain weight  (conserve calories). Maybe you are trying to lose too much too fast? 

I started around the middle of December and after dropping 10 - 12 pounds the first couple of weeks found myself at a plateau for about 10 days - then after I pigged out (so to speak) one day I dropped 2 pounds the next day !!!??? Go figure!

I am down another 10 pounds now but it has been at least a month but the big thing for me has been seeing my cholesterol drop from 240 to 166 during this time. It's not all about the weight.

Sounds like you are doing fine - not gaining, right? - hang in there. Maybe up the activity a little if you can but DO NOT starve yourself - it is counterproductive from what I have seen and just plain bad for you.

Marking your question "solved" lets others know that they may find an answer to a question they have in this thread
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‎02-25-2014 10:32

‎02-25-2014 10:32

With only 9 lbs. left to lose, your goal should be no more than .5 lb. per week.  This is a good reference for goal setting:

 

2 pounds per week = 80+ pounds to lose.
1.5 pounds per week = 40-80
1 pound per week = 15-40 pounds to goal
1/2 pound per week = 10-15 pound to goal

 

This is a great site that will tell you how many calories you should be eating based on your BMR and activity level:

 

http://www.fat2fittools.com/tools/bmr/

 

When I plugged in your stats, it shows that for a sedentary person you should be eating 1723 calories per day to reach your goal.  For a lightly active person you should be eating 1975.

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