Hi everybody,

I've been lurking on and off forever, and I love 3FC. I introduced myself in the maintainers forum a while ago, but I'll do it briefly here again. I'm 36, I lost 37 lbs 10 years ago (from 169 to 132, I'm 5'4") and maintained for 5 years. However, I regained 10 lbs 5 years ago and can't seem to lose them. The reason I'm posting is to ask if anybody is losing on 1600-1700 cals/day. Anybody who doesn't have a lot to lose, that is. I'm right at the high end of my healthy weight range. I lost weight originally at 1000-1200 calories a day, and there's no way I can do that again. I developed a binge-eating disorder that led me to therapy in 1999-2000. I never got into the so-called starvation mode, though. I lost just fine, it took me 5 1/2 months and I never plateaued (but the loss did slow down at the end). I'm ok now, but I don't wanna trigger new binge-eating episodes. 1500 cals/day seems to work fine, but a little on the low side. I tend to rebel. I used to be able to lose at 1800 cals/day, but that was 5-8 years ago. I seem to need about 1950-2050 to maintain now. So... I guess what I need from you guys is some reassurance. I know some people need as little as 1400-1500 to *maintain*, and I feel blessed to have a decent enough metabolism. I did lose a little over 1/2 lb this past week at 1700 cals/day.

So... anyone else? Susan B, I think I saw a post from you where you said you'd been losing at that level?

Thanks for reading, and I'm glad I came out of lurkdom!

How is your exercise going? You could always try to raise your burn higher if you are not sure about lowering your cals. Also, since you are so close to maintenance, you might want to just make small changes in diet and/or exercise (100 cals at a time or so) and wait a while to see the effects before making a new change if needed. I'm a big believer in not making a healthier lifestyle harder than in has to be.

Yeah, I totally agree. My exercise routine is... err.... erratic at best. Thanks for your reply. I did lose another 1.2 lbs after I posted this, so that's almost 2 lbs in 9 days. Not bad at all for zero hunger!

Anybody on the same boat? I see a lot of people eating 1200-1300 cals on the board, I don't know how you people do it! Heck, I don't know how *I* did it.

I still have 94 lbs more to lose -- I eat 1700 a day without exercise and closer to 1900 with. That seems to be a comfortable spot for me. But I do exercise every day except Sunday for at least an hour and usually burn between 450 and 600 calories.

Hi clarabr,

I think it's an exercise thing. My exercise routine is less than erratic... so you're ahead of me there! I just can't seem to make myself do it. I also have ten pounds I'd like to lose and I'm coming to the reluctant conclusion that calorie deficit alone isn't going to get me there. Maybe setting yourself an exercise (walking or biking or whatever) goal for the month will show some results? I intend to set a walking goal for myself for June and try to stick to it.

Hey guys,

Thanks for replying. I do walk already, but not much. I've been trying to increase it. This past week I've walked 5 times for an average of 40 minutes each time. That's much more than I was doing before (about three 30-minute walks in a good week). I've lost 2.4 lbs so far (almost 3 weeks) and a couple of days ago I lowered calories to 1500-1600 (trying to stay closer to 1500). We'll see. I'll be more than happy to lose a pound a week. I don't mind a slow loss, I just wanna see *some* loss! Maybe I should start posting on one of the daily threads...

clara i have a similar story-- i am also 5'4" and lost a lot of weight about 7 years ago but gained half of it back. i can't go back to eating 1200-1400 cal per day either. i've been losing SLOWLY at an average of 1700, and that is WITH 30-45 min of cardio most days of the week. i am trying to work it down to 1500 on average. 1500 is easy to stick to when i eat VERY cleanly.

definitely add in the exercise. your body needs it anyways to stay healthy, the weightloss is an extra benefit.

Hi Susan.....glad to see you. I'm now a member of this group and I am loving all the support of these great calorie counters. My scale is finally moving down a bit after my vacation in May.

Hope to see you here .... Phyllis

clarabr .... I'm sorry! I somehow missed this thread.
My last month, I've averaged 1924 cals. I've been reading a book in which the author suggests that you eat close to your maintenance level BUT make a deficit with exercise ..... cardio and weight lifting. That way you are losing fat and not just 'any weight to be lighter', not so much muscle wastage.


I guess I should have also told you that my calorie usage is 2087. And I lost something like 4 lbs

Yay, more replies!

kms, I'm glad I found someone with similar stats, goals, and story. We can whine to (I mean encourage. Encourage!) each other about our slow losses, what do you say?

Susan, you mean 2087 is your maintenance number? How did you come up with that exact number? I've been tracking my calories for years and all I know is my maintenance range. And you lost 4 lbs at 1924 cals/day?? Wow, that certainly gives me hope! I know I can't lose at that level, but I'll probably be able to lose at 1500-1700.

Thanks for sharing!

I've been fiddling with fitday for a few years too. After a lot of trial and error, I've found where to set my activity level so that my intake and output reflect the old 3500 cals=1 lb thing .... well up until lately when I've been working with cardio and adding a minute amount of muscle mass.

The 2087 is an average usage over the last month. So, yes, I guess I'd maintain at about that. But a range is good. As long as we have some idea.

i'm just trying hard from keeping discouraged!!! i remind myself that i am not gaining-- so i must be doing something in the right direction.

You are heading in the right direction kms7z! It's really important to my motivation levels to come to 3fc everyday! Several times most days. Both reading and posting do it for me.

This is a tip that I got from my dietician. She told me that when I hit a plateau, there are two things I can do: lower my calories, or start using the FITT principle. F.I.T.T. stands for Frequency, Intensity, Type and Time.
What that means is looking at your work outs and changing any of those items. Walking more days a week, walking at a higher pace or for longer. Or instead of walking 5 days a week, walking 3 days a week and adding strength training 2 days a week.

There does come a time when you just can't eat any less. Clarabr - I hear you - I don't know how people eat 1200 cals a day! I wouldn't be able to do it for more than one day - even if that!

You can google FITT to read more. Just thought I would pass it along.

Well, I haven't hit a plateau yet, but I know I'll hit one when I reach 138. That's where my body likes to stay. That'll be the hardest thing: not to give up when I'm stuck there for weeks. Sigh... we'll see.

Kms, how long did it take you to lose those 6 lbs? Don't be discouraged! We'll get there!