(Closed) How did you get out of your plateau?

posted 6 years ago in Fitness
Post # 3
Member
574 posts
Busy bee
  • Wedding: January 2011

Do you know your basal metabolic rate?  It’s the amount of calories your body needs to function doing all the bodily functions (sleeping, digestion, breathing, blinking, etc), and is basically the amount you need to eat every day to function properly.  Any less, and your body won’t get what it needs and can sometimes begin drawing from muscle instead of fat, which is not good.  You can find your BMR here

I used to stick to 1200 a day, but I wasn’t seeing results.  Once I found out that my BMR is 1377, I started eating around 1400 per day, and work out 5-6 days a week for between 30-60 minutes, depending on the time I have.  If I work out particularly long, I will usually eat closer to 1500.

Jillian Michaels suggests a 700 calorie deficit for optimal results, with no bigger than 1000.  Too few and your loss will be very slow, although that’s better than gaining!  Too many and you’ll begin burning muscle again.  So, if I am eating enough for my body to function, or slightly more, then my daily activity (walking to the store from the parking lot, exercise, cleaning, etc) will factor into that 700-1000 calorie deficit.  

For example, my BMR is 1377.  With normal, daily activity, my body should burn about 1600 calories.  If I add a work out to that, I will have burned about 2100.  Say I eat 1400 calories that day.  My calorie deficit is now 700 for the day, which is the ‘sweet spot’ for optimal results.

So, calculate your BMR, and then decide if you are eating enough or maybe not enough.  If that doesn’t help kick up your metabolism, try adding a little more weight training into your workouts.  Also, make sure you take measurements.  Sometimes the scale doesn’t move, but you still lose inches!

ETA:  Also, don’t forget that as your weight changes, so does your BMR.  So, any time you have more than a 5-10 pound fluxuation, you should recalculate.

Post # 4
Member
408 posts
Helper bee
  • Wedding: June 2012

@subbywife11:  that is the craziest thing I have ever heard, but it makes so much sense! I’m not really understanding it fully to be honest, but I just did my BMR and it’s 1585. So then would I add my workout tonight (550 calories) to it and then subtract 700 to get my optimal caloric intake? Just trying to make sure I understand!

Post # 5
Member
574 posts
Busy bee
  • Wedding: January 2011

@andilene:  I know, right??  I listen to Jillian’s podcasts, so she talked about it on there, which is where I first started learning about it.

But, the ‘deficit’ isn’t subtracted from your food.  It’s just that your calories burned through your BMR + daily activity + working out shouldn’t be any greater than 700-1000 calories more than the calories you eat. 

Does that make more sense?

Post # 6
Member
408 posts
Helper bee
  • Wedding: June 2012

Yeah, I normally eat around 1200-1300 calories a day, and when I work out I burn around 350-550 calories (depending on what I am doing). And if I did my calculations right, I should be eating around 1300 anyway, so that works! Thanks 🙂 That was really interesting.

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