[neurodoc]

So I know I don't actually belong here (yet). But I thought you would be the best group of people to ask this question.

Basically, I've been stalled at ~128 pounds for well over a month, about 8-10 pounds from my goal. I've been fairly scrupulous about my diet (1300 cal/day) and exercise (weight training following the New Rules of Lifting for Women 2-3x/week and cardio/HIIT 2-3x/week, averaging 45 minutes per session).

I'm assuming, maybe wrongly, that I have managed to slow my basal metabolic rate down to the point where I'm now maintaining on 1300 cal/day, despite the exercise. Can that be true? Do those of you who are around my height manage to maintain on more than that? And if I'm right, and that is now maintenance for me, will it stay at that level forever unless I gain weight back or increase my exercise expenditure?

Finally, if the answer to the above is yes, how insane is it to cut calories further temporarily in order to lose the last 10 pounds? If I go down to 1000 cal/day for 2-3 months in order to get to my goal, will I have slowed my metabolism yet further, so that I would slowly regain weight if I went back to eating 1300 cal? That would be a hollow victory indeed (not to mention short-lived). I guess I'm basically asking whether or not I'm doomed to stay this weight one way or the other, or if there's something I can do (short of becoming a marathoner) to improve my basal metabolic rate, or at least not make it even worse with more weight loss.

Thanks in advance.

[BillBlueEyes]

A pertinent question for me also. Here's my thoughts while you wait for some experts to wake up.

I've read what I could on set points, starvation mode, slowed/increased basal metabolic rates, leptin, leptin resistance, and maintenance. I, too, would like to be sure that I'm at a weight that's worth the effort to sustain, without creating undue work to fix myself at a place that's not natural for my body. To this end, I'm moved by two definitions at the end (chapter 11) of Dr. Judith Beck's, The Beck Diet Solution:

Your LOWEST ACHIEVABLE WEIGHT is the weight at which you naturally plateau.

and

Your LOWEST SUSTAINABLE WEIGHT is the weight you can sustain permanently, while still following a sensible eating and exercise program for the rest of your life.

The book describes how to determine these, by the somewhat obvious steps that could be summarized as If you're happy with what you're doing, then you're at your sustainable weight.

So, my take is that you've reached your sustainable weight. Congratulations. Time to celebrate. As you surmise, you could probably force your body lower for a "hollow ... short-lived" victory, only to risk the pain of buying clothes for a smaller size and then having to replace them.

I also don't think it's an easy decision - Dr. Beck does write an entire chapter on the subject which I've glibly reduced to a sentence. In my own case, I watched the scale for some three months before I believed that my body had made up its mind.

Thanks for the question, I do think it's an important one; and good luck finding your own sweet spot.

[Heavenseventeen]

Originally Posted by neurodoc

So I know I don't actually belong here (yet). But I thought you would be the best group of people to ask this question.

Basically, I've been stalled at ~128 pounds for well over a month, about 8-10 pounds from my goal. I've been fairly scrupulous about my diet (1300 cal/day) and exercise (weight training following the New Rules of Lifting for Women 2-3x/week and cardio/HIIT 2-3x/week, averaging 45 minutes per session).

I'm assuming, maybe wrongly, that I have managed to slow my basal metabolic rate down to the point where I'm now maintaining on 1300 cal/day, despite the exercise. Can that be true? Do those of you who are around my height manage to maintain on more than that? And if I'm right, and that is now maintenance for me, will it stay at that level forever unless I gain weight back or increase my exercise expenditure?

Finally, if the answer to the above is yes, how insane is it to cut calories further temporarily in order to lose the last 10 pounds? If I go down to 1000 cal/day for 2-3 months in order to get to my goal, will I have slowed my metabolism yet further, so that I would slowly regain weight if I went back to eating 1300 cal? That would be a hollow victory indeed (not to mention short-lived). I guess I'm basically asking whether or not I'm doomed to stay this weight one way or the other, or if there's something I can do (short of becoming a marathoner) to improve my basal metabolic rate, or at least not make it even worse with more weight loss.

Thanks in advance.

Your BMR lowers as you get smaller. I recently started eating at 1300-1350cals this week and my weight loss has started again whereas earlier this year I was losing on 1400-1550cals a day. 30lbs lighter means I need less to function, and the same applies to you. You can cut calories to a certain point, but then you need to create the deficit with exercise. That's the downside of losing as a short person. I'm not going below the recommended 1200 a day because we need that for bodily functions. If I have to burn more a day, I'll exercise it off.

Maybe you could try eating more? Other maintainers increased their calories to create a SMALLER deficit. The body doesn't want to get too skinny, so maybe that's why you aren't losing anymore. A smaller deficit will reassure it that you're not going into starvation mode. I lose on 1300 but don't do hard exercises like HIIT, so maybe that's why this is working for me but not for you.

There is the chance that you are 'doomed' to stay around your present weight. If your body fat is healthy then maybe you're already at your goal. We can aim for a certain weight, but sometimes we don't need to be there.
I'm around your height and your present weight is in our healthy range, so do you really need to lose those last 7 pounds or is it because 120s is stuck in your mind?

[Bright Angel]

I did a long reply to your questions,
however, when I tried to post it
this Site logged me out and lost it.
SO...Please read some of my other recent posts here,
and I believe you'll have my answer.

[cherylmn]

In my opinion (and I'm no expert), I do not think cutting more calories is the answer. I would suggest the following:

1) Change up your mixture of foods - if you eat high carbs, try incorporating more protein. Low fat? Up the good fats (nuts, avocados, olive oil, etc). High protein? Introduce more healthy, whole grains & natural carbs.

2) Watch the sugar - dairy & fruit, in particular. I had to eliminate dairy to drop the last 10 lbs. It was temporary, and I supplemented with 1000mg calcium (taken at 2 times of day as the body cannot absorb more than 500mg at once) + extra Vitamin D and 500mg magnesium. I continue to do this today.

3) Mix up your workouts. Whatever you are doing, try something new. Intervals are great, too (and fun!).

4) Get more sleep - sounds crazy, but your body is working HARD. Take care of it.

5) Celebrate your success - you need to take time to rejoice in the success you have achieved thus far! You are doing awesome, don't forget to enjoy the moment.


Basically, those last 10 lbs for me were all about changing it up. You could also try calorie cycling, which may help. You need to keep your body guessing...and it helps you to not get bored.

Good luck to you & CONGRATS on your success!