Weight Plateau Solution

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Itzjstjeff

Joined: Apr 12
Posts: 102

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Posted: 23 Jul 2013, 21:26
I feel your pain and I have come to you with a simple solution. A calorie budget. You start by taking your weight and multiplying that total by 7. This total will be your total calorie intake for the day. Then you divide that total by 4. This total will equal calories per meal. The extra meal represents your snacks. Using the last total, divide it by 3 for your snacks. Mine looks like this: (the "/" symbol equals divide)

208lbs X 7 = 1456 cals per day
1456 / 4 = 346 Cals per meal
346 / 3 = 121 cals per snack (3 snacks a day)

OR

208 x 7 = 1456 cals / 4 = 346 cals / 3=121 cals

Folks it's simple and it works. As you lose weight your total calories needs decrease. In fact your calorie intake becomes a moving target. Every pound I lose, I jump to recalculate my budget and I write it on my bathroom mirror with a dry erase marker. From that point on I make the adjustments and my weight continues to drop consistently. I lose 1 to 1.5 lbs every 3-4 days or an average of 10 lbs every month.

At times I still plateau every now and then but with a little investigating I can isolate it to too much salt or eating more than I am tracking. I make the correction and I'm off to the races again.

The problem I'm seeing in the forums is people set a total calorie intake (say 1800) and stick to it, they reach that equalization point (plateau) and all weight loss stops, sometimes for months at a time.

Finally, don't pay much attention to the ups and downs on the scale. Only document the least amount your scale shows you on any given day and enter that number in your "fat secret weigh in" and use that number to recalculate. Your weight will begin to move again and it will move consistently.

I sincerely hope this will help all to understand how we get stuck and why losing weight gets so frustrating.



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
dedesue66

Joined: Jul 13
Posts: 2

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Posted: 23 Jul 2013, 21:59
Simple and sensible!
DangerGraing...

Joined: Dec 12
Posts: 22

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Posted: 26 Jul 2013, 12:53
Thanks for the tip
LIKE A BOSS
Rita41

Joined: Apr 13
Posts: 186

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Posted: 26 Jul 2013, 20:45
That calculates into way too few calories for me itz... I"d chew my arm off my lunch time. I work out at 5 am so I eat the bulk of my calories by noon. If I could stick to your adherence I'd be gold though.
NCNOLE

Joined: Feb 11
Posts: 1,189

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Posted: 26 Jul 2013, 21:15
Absolute BS, I'd only be able to eat 875 calories/day or 219 calories/meal. If only weight loss was that simple. I lost 80 lbs. in under 2 years and ate 1400-1500 calories most days. No need to starve to lose weight. I basically just want to lose about 10-15 more lbs now, but no way would I cut down that low.
Diablo360x

Joined: Jul 11
Posts: 781

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Posted: 26 Jul 2013, 21:35
It will work but it's best to ease into it. I would have to eat 1295 and I am eating more than twice that much while losing. If you can stick to it, go ahead. My wife has lost 36lbs. in about 2 months doing something similar. It can be done, but would be dreadful for most. She fasts to accomplish it. I do not think it's the best idea, but she does not listen as her results are dramatic.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
kingkeld

Joined: Sep 09
Posts: 1,986

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Posted: 29 Jul 2013, 03:41
I'm with you, Diablo. Count me out. I'd be at 1268 calories per day. My normal weight loss RDI is 2100. Smile Still, when/if I want to drop weight fast, I know that doing LOW for a short time will help. It's difficult and very demotivating, though - not to mention the lack of energy.
"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Glaun

Joined: Jun 13
Posts: 371

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Posted: 29 Jul 2013, 15:36
I found that there are many ways to compute your RDI (Recommended Daily Intake) of calories. The OP method is one, however, for me it would not be enough and I would insta-fail my diet. Fatsecret has a RDI computer in the Tools section, yet for me it was too many calories and I added weight.

I suggest using Google on the Web and enter "Recommended Daily Intake Calories" A number of web sites with good RDI calculators will pop up, Take the average of several for a recommended RDI.

The Perfect Speed
"any number is a limit, and perfection doesn't have limits.
Perfect speed, my son, is being there.”
Chiang from "Jonathan Livingston Seagull
Nag1ka

Joined: Jan 12
Posts: 101

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Posted: 02 Aug 2013, 03:57
I'm not doubting this would work, considering how low the calories are, but I would worry about being on a reduced calorie diet for too long without refeeding at all. I could just be paranoid about slowing down the metabolism or catabolism.
Itzjstjeff

Joined: Apr 12
Posts: 102

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Posted: 02 Aug 2013, 11:09
Itzjstjeff wrote:
This is a tool straight out of "The Biggest Loser Book" called Easy Swaps. A book written for all who choose to get into the science of weight loss without chewing your limbs off. And yes the RDI calculator on this website is way to high but you can change the numbers to whatever fits your personal needs in the window where it shows that number after recalculating. I set mine according to my budget calculations and it shows up as such on my graph everyday. This Fat Secret website also contains a great tool for evaluating exercise vs. calories consumed. Honestly if I could bring myself to rise everyday at 4 am, exercising and then having to consume all of my calories by noon, I think I would reevaluate my plan. It is said that most people who frequent the gym everyday are doing so to maintain their current lifestyle. This brings me to the family Doctor who continually reminds us all that we really only need 20 to 30 minutes of real exercise per day! Now, that I can live with. I'm full, I'm not starving, I can lose 10 lbs on average every month "WITH NO REAL EXERCISE"! I have all of my information available to anybody who would like to view it. I am still considered obese but I challenge any doubters to look at what I'm eating and tell me that I'm starving. It's really in the "free calorie foods" I consume. I highly recommend this book, it will show you too many great foods and tricks to help you succeed. GOOD LUCK TO US ALL!

Swap boxes and wrappers for leaves and peels!



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
eKatherine

Joined: Aug 12
Posts: 1,266

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Posted: 02 Aug 2013, 11:12
The takeaway from this 7 day calorie budget should not be the exact method used to determine how many calories are permitted. It should be that if you eat a calorie deficit over a week, you will lose weight in that week as effectively as if you ate exactly the same calories and macros every day. In fact, if you have a couple of lighter days and a couple of heavier days where you eat up to your RDI of healthy foods (rather than binging on junk in a moment of weakness and desperation), it can make it easier to stay on plan. And your body won't figure you are in an extended famine if you regularly eat up to your RDI, so your metabolism won't slow down and reduce your RDI.

Why do you keep spamming this comment of yours?



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