BMR!!! Eating To your BMR... No Matter What!

[Ilpirata]

Is this too absurd for words? Or am I facing loss that is the emotional equivalent (on an immature level, to be sure) to losing an important part of my life, my universe? I wonder. What do you think?

I don't think its absurd AT ALL! I had a roomate that was considering gastric bypass and I asked her about this very thing. I was like "don't you think you'll miss being able to eat?" "How do you think you'll feel when you won't have food *be there for you* any more" she actually looked at me like I was crazy to ask something like that. Personally I think we do build an emotional relationship with food and eating and of course with our bodies, egoes and self image as well. I think our relationships with food and with our bodies are some of the most complex relationships possible.

I guess thats why I love this WOE. I still GET TO EAT. Imagine someone having gastric bypass that reduces their stomach to the size of a teacup or whatever it does. Its not just physically hard but I would think it could be emotionally devastating too. talk about everything changing overnight! Thats why alot of gastric pybasses fail in the end. The underlying emotional issues are never adressed.

I think this support group here at LCF is all part of the learning process. We are learning to eat properly and we are also embarking on a journey TOGETHER where we can reshape our attitudes and our RELATIONSHIP with food into something healthy and beautiful... or at the least, not toxic and destructive (anymore)

[Coconutty]

Hello Everyone!
I had a hectic weekend, but I stayed on plan. I did not reach my BMR on Sat or Sun, but I did yesterday:

grams cals %total
Total: 2322
Fat: 160 1438 63%
Sat: 43 387 17%
Poly: 10 87 4%
Mono: 37 332 15%
Carbs: 18 54 2%
Fiber: 5 0 0%
Protein: 198 792 35%
Alcohol: 0 0 0%

Today was low for me also. I thought I had eaten more calories, but when I got around to logging it in, I was short. But it is too late for a snack...I'll try to do better tomorrow.

Today:
grams cals %total
Total: 1696
Fat: 122 1099 66%
Sat: 33 299 18%
Poly: 14 130 8%
Mono: 29 259 16%
Carbs: 22 55 3%
Fiber: 8 0 0%
Protein: 127 509 31%
Alcohol: 0 0 0%

Today the scale was down .8 lbs. A small change, but I'll take it. For a while I thought the scale was stuck, defective, and only capable of displaying one number. Anyway, I know that I will not give up the LC woe again, so stall or no stall I'm sticking with it, with tweaks added in as necessary. Every time I think about the weight I regained from going off LC, I want to kick myself. I can't do this over again. This is the last time.

[Zer]

B'gad, I *DID* it! I ate just over my BMR:2423calories! Wasn't easy!

Calories Eaten Today
.........grams . cals . %total
Total: 2513cals
Fat: 190 1710 ....................70%
Sat: 75 672 27%
Poly: 6 50 2%
Mono: 43 387 16%
Carbs: 81 213 .......................9%
Fiber: 27 0 0%
Protein: 131 525 ...............21%
- - - - -
Today's Foods...at 8am...2pm...10pm...
Food Name (Serving Size) . Cals . Fat . Carb . Prot
ALG's vanilla WPP (30g/scoop x2) 238 3 13 40
Espresso (1Tbs crystals) 24 0 4 0
Cacao, raw (1oz) 120 3 18 5
Oil, coconut (4Tbs) 480 56 0 0
TJ Sardines (2 tins) 440 24 0 52
Olive oil (4Tbs) 477 54 0 0
P'kin Seed, organic (2oz) 360 28 8 18
P'kin Seed, spicy (2oz) 280 22 10 12
Bran-a-Crisp (4x wheat bran, rye flour) 80 0 24 4
Cranberries, raw (1oz) 13 0 3 0
Totals 2513 190 81 131gProtein
-----
Target BMR:2423cals
Target Protein:182g
Target Water:128oz
-----

[Sybilizedliving]

Barely made it today....just couldn't force any more food in. Really was pushing for 30% protein and thought I had it but olive oil on my roasted pumpkin bumped my fat! With nuts not an option, and the inability to stomach any tuna today, I just called it a day. If this works, I might need to find some new protein sources.

1720 cal
F 115/63%
C 27/5%
P 117/28%
A 10/4%

[Ilpirata]

I can't do this over again. This is the last time.

Amen Sister!

B'gad, I *DID* it! I ate just over my BMR:2423calories! Wasn't easy!

Awesome Girl!

If this works, I might need to find some new protein sources.

I thought i was quite gutsy picking up a can of sardines in olive oil as Zer uses to up her protein/fat. Of course I haven't quite had the (big fat hairy piratey) balls to actually try eating them yet!

I also recently discovered CANNED POT ROAST at Trader Joe's. You guys, it totally tastes EXACTLY like homemade. Its awesome and its been saving my non-cooking A$$ lately. Loving it. Pot roast is of course my favorite food in the WORLD.

I made my BMR perfectly yesterday 2104.

[Zer]

404.6# (again, as on 5/7) is 4.2# down from 5/1's 408.6#, so I'm not complaining - not exactly - just wishful. Yes, I know: IF WISHES WERE HORSES, BEGGARS WOULD RIDE. (sigh-h-h)

Today I'm recommitted to my target BMR:2423cals and to my target 182g of protein and target 128oz of water. I can DO it! It's not brain surgery! It's just EATING! I can do it!

Calories Eaten Today.....10am Hot Slosh
........grams . cals .....%total
Total: 802cals
Fat: 61 547 ................69%
Sat: 51 455 57%
Poly: 1 9 1%
Mono: 3 29 4%
Carbs: 26 78 .................10%
Fiber: 7 0 0%
Protein: 43 170 .........21%
- - - - -
Today's Foods...so far...in 10am Hot Slosh
Food Name . (Serving Size) . Cals . Fat . Carb . Prot
ALG's vanilla WPP (30g/scoop x2) 238 3 13 40
Cacao, raw (1Tbs) 60 1 9 3
Espresso (1 Tbs crystals) 24 0 4 0
Oil, coconut (4Tbs) 480 56 0 0
Totals 802 61 26 ...........43gProtein
-----
Target BMR:2423cals
Target Protein:182g
Target Water:128oz

Plan for the rest of the day? Fish. Eggs. Snacks of pumpkin seeds and dried cranberries, dried Goji berries (to offset the tartness of unsweetened crans!). Lots of water!!!

[JerseyGirl1969]

How's everyone doing?

After two cheats ; / I'm in Day 2 of being focused again. Weight is hovering still, which can be about muscle, TOM, or water since all have been a part of my life in the last week. I'm knuckling down on my choices (going cleaner, less nuts and cheese) and vascillating on my calories.

Personally, I still get stuck with how much do I really need? My body says 900c (I can easily be full at that). My BMR says 1900-2100 depending on the calculation. My activity rate suggests more like 2600, etc. etc. etc.

Then with our weight conscious culture's voice in my head, I too think (eat less, eat less!)...mostly because someone on my blog suggested it...but I'm still trusting in what I've been taught. It's worked in the past. It's just the end of TOM and no whoosh and my impatience.

Weight loss can make ya neurotic, y'know?

[Ilpirata]

Weight loss can make ya neurotic, y'know?

Amen to that Sister!

As far as how many cals you need... definately DON'T listen to your body telling you 900. Of course you KNOW thats not right. You are much much more active than I am and i am eating to 2100 a day and finally losing again - I think you should be eating AT LEAST that many.

Glad you came back after your little slip! Hang in there girl...

[JerseyGirl1969]

My head STILL months into doing this has these glitches, usually when I'm impatient of "oh no...too much!"

[Zer]

TJ's sardine filets in olive oil have come to the rescue more than once. It's a dependable source of protein (26g) in a pinch. I use Mrs.Dash seasoning on the mooshed-up fishies in their olive oil; LemonPepper is good, as is Chipotle or ExtraSpicy. Okay, the OnionHerb or GarlicHerb is great too. Don't forget to try a drop or two of balsamic vinegar on sardines; it fools my FeastBeast into thinking I'm cheating! I don't do it often, but it's really good. Mostly my fish are mixed with Mrs.Dash, a godsend, a salt-free blend of seasonings for a novice who enjoys a different taste now and then. And now I've put TJ's canned pot roast on my shopping list. Thanks for the idea! Sounds tasty!

Originally Posted by Ilpirata

I thought i was quite gutsy picking up a can of sardines in olive oil as Zer uses to up her protein/fat. Of course I haven't quite had the (big fat hairy piratey) balls to actually try eating them yet!

I also recently discovered CANNED POT ROAST at Trader Joe's. You guys, it totally tastes EXACTLY like homemade. It's awesome and it's been saving my non-cooking A$$ lately. Loving it. Pot roast is of course my favorite food in the WORLD.

I can hardly wait to try this. Sounds like another super "shelf protein" to add to my stash of canned fish! Got to find more protein that is almost carb-free, as my target is 182gProtein. Hard to hit!

[Ilpirata]

I can hardly wait to try this. Sounds like another super "shelf protein" to add to my stash of canned fish! Got to find more protein that is almost carb-free, as my target is 182gProtein. Hard to hit!

You've got to get some! Its right by the tuna and sardines... Its in a red tuna like can (only bigger)

[Zer]

Originally Posted by JerseyGirl1969

My head STILL months into doing this has these glitches, usually when I'm impatient of "oh no...too much!"

YES! How long will it take to get past this barrier to eating my full BMR daily? It's a hassle, to force food, when I'm thinking that NOT EATING will work, will fool a scale into giving me a report of weight lost. I'm pressing on, in spite of mental reservations, old ideas that NOT EATING will work. How long to uproot old ideas? Maybe it will always be a battle. AGHHHHHHH!

[Ilpirata]

I'm pressing on, in spite of mental reservations, old ideas that NOT EATING will work. How long to uproot old ideas? Maybe it will always be a battle.

When we're talking about these LIFETIME ingrained thought processes, who knows... but I truly believe that doing this for thirty days will make it ALOT easier. Can a lifetime of habit and thought be reversed in thirty days? Maybe not... but thirty days will certainly make eating this way MORE of a habit...

[JerseyGirl1969]

It is easier, but for me, the times when I start thinking about going the other direction are when I'm watching the small normal fluctuations on the scale. I then remind myself how much I workout, how my body needs minimum fuel, how I can't regulate my metabolism if I strip it, how I want longterm, lasting results, etc. etc.

I may still play with the #s since it's not an exact science, but generally, I know what I'm doin'.

[JerseyGirl1969]

Sometimes we just need to remind ourselves. I just reran my BMR and being conservative on the exercise, my BMR is 3000-500=2600...What I've been doing.

So, I just need to knock the neuroses out of my head.

[Sybilizedliving]

You're singin' my song, Laura.

Last night I nearly posted that I just didn't think this (eating my BMR) was going to work and what was I thinking and what I really needed to do was listen to all the low-cal people out there and not only chuck my low-carb way of eating but drop my calories significantly in order to get my weight loss moving.

It is really hard to believe that eating 1700-2200 calories is going to actually result in the scale starting to move. Then there's the entire mind game of it all.....like, if I don't believe I can lose weight eating my BMR, then I probably WON'T lose weight eating my BMR (or the opposite). Sometimes my mind is simply not a good place to go.

At 90 minutes of exercise per day, I KNOW that I can't drop my calories too low. But, why isn't the bloody scale moving?

Oh, and I have a new potential stress - my doctor wants me to do a glucose challenge because I've had two slightly elevated blood glucose readings. It will really pi$$ me off if I have diabetes. I just feel like I've failed myself....like I've abused my body for so long and now I'm paying dearly.

However, today is a new day. After my appointments today, I'll stop at the store and get some protein. I use the kipper snacks/tuna a lot to fill in my protein requirements but I'm getting a bit sick of them. Maybe I'll get some ground chicken and make up some little patties to have in the frig to supplement. Time to get creative and NOT GIVE UP!

Thanks for being here everyone.

[Ilpirata]

So, I just need to knock the neuroses out of my head.

Easier said than done right? For me I already TRIED eating less and less. My stall, the whole time I didn't eat above 1600 calories. So it sorta proved itself out already> I have the evidence of results to go on not just what I *believe* and its still a challenge not to be tempted to eat less... I guess thats what this whole challenge is about! We need each other cuz its just NOT EASY.

Sybil,
Sorry to hear that news from your doctor - but hang in there. You don't know for sure right? And LC is the best thing that any of us can do for our blood and bodies so youre already on the right track!

[Angel373]

I WISH I had this problem. My BMR is 1854 and if I eat anything below 2500 calories I feel hungry ALL DAY. Ketosis doesn't take my hunger away. I'm trying to stay between 1854-2000 calories per day though, because the scale isn't moving. Oh and I barely exersize.

[Ilpirata]

I WISH I had this problem. My BMR is 1854 and if I eat anything below 2500 calories I feel hungry ALL DAY. Ketosis doesn't take my hunger away. I'm trying to stay between 1854-2000 calories per day though, because the scale isn't moving. Oh and I barely exersize.

Hi Stephanie, looking at the BMR figure youre using that is just your base BMR. You need to also calculate your HB number and eat to that. Quickly done I'm coming up with over 1900 cals per day so 2000 is a good number to aim for. What are your ratios of carbs/proteins/fats like? if you are eating a high percentage of your cals from fats (like 70-80 percent fats) it should really help with your hunger!

[Angel373]

Originally Posted by Ilpirata

Hi Stephanie, looking at the BMR figure youre using that is just your base BMR. You need to also calculate your HB number and eat to that. Quickly done I'm coming up with over 1900 cals per day so 2000 is a good number to aim for. What are your ratios of carbs/proteins/fats like? if you are eating a high percentage of your cals from fats (like 70-80 percent fats) it should really help with your hunger!

When I did the HB formula, it gave me about 2549 for lightly active, and that's being generous since I haven't worked out much lately. So minus 500 would be 2049 a day. Like I said, I'm trying to stay below 2000 a day but no less that 1854 (BMR). I've been pretty much at a stand still in weight loss for the last 3 months. My percentages are usually around 70% fat, 25% protein and 5% carb.

[Ilpirata]

Well your ratios look good but you're not losing weight at the calorie level you're eating. I suggest upping it for two weeks. I've been eating 2100 cals a day for the last two weeks. I've lost 2 lbs per week. Breaking a three month stall where I was eating only 1600 calories a day. I don't exercise either. Check my stats. I'm eating significantly more than you per day since starting this challenge and I'm losing weight again FINALLY. I suggest aiming for 2100-2200 cals per day at the ratios you're at. Give it two weeks and see what happens. You've been trying to eat less - why not try giving more a try? Its shocking but it really really works - at least for me it has.

[lene]

Ok, according to this, my BMR is around 1598 (I'm 5'3.5" and currently 199 lbs. at age 47) and my Harris Benedict thingie for a sedentary lifestyle puts me at 1917 calories a day, minus 20% to lose weight would be 1534 calories daily? Hmmm... If I just went ahead and ate to the BMR, I'd be a few calories a day over the weight loss approach on the Harris Benedict page, but I wouldn't think simply eating to the BMR would make me gain or stall, right?

[Angel373]

Originally Posted by Ilpirata

Well your ratios look good but you're not losing weight at the calorie level you're eating. I suggest upping it for two weeks. I've been eating 2100 cals a day for the last two weeks. I've lost 2 lbs per week. Breaking a three month stall where I was eating only 1600 calories a day. I don't exercise either. Check my stats. I'm eating significantly more than you per day since starting this challenge and I'm losing weight again FINALLY. I suggest aiming for 2100-2200 cals per day at the ratios you're at. Give it two weeks and see what happens. You've been trying to eat less - why not try giving more a try? Its shocking but it really really works - at least for me it has.

Oh well that's the problem! LOL I haven't been using Fitday until the last couple of days so I guess I was eating about 2500 a day and not losing. Now I'm using Fitday and trying to keep it at 2000 a day is NOT FUN! LOL I feel deprived. But I don't think upping the cals will help since I've been doing that without sucess. But thank you so much for your help!

[Ilpirata]

Now I'm using Fitday and trying to keep it at 2000 a day is NOT FUN! LOL I feel deprived. But I don't think upping the cals will help since I've been doing that without sucess. But thank you so much for your help!

I used fitday to track for quite awhile before i made the changes I mentioned. its a great place to start!

[lene]

This is actually another problem I have... I absolutely loathe having to count and weigh and measure every darn thing I eat. I've done if often enough, and if I truly need to obsess about it, I can do it again. But while it is easy enough to do when I eat at home and eat simple foods with easy-to-find nutritional info, it's a humongous pita when I eat something like a new LC recipe, or eat out in town. I just hate spending hours trying to figure out all the grams of fat, carbs, calories, etc... I usually have no trouble choosing foods I know are completely on plan, but knowing just how they break down nutritionally is another matter. I can easily live LC for the rest of my life, but I just don't know if I can commit to having to track the nutrtional data for every morsel I ingest. It drives me batty!

[Ilpirata]

Ok, according to this, my BMR is around 1598 (I'm 5'3.5" and currently 199 lbs. at age 47) and my Harris Benedict thingie for a sedentary lifestyle puts me at 1917 calories a day, minus 20% to lose weight would be 1534 calories daily? Hmmm... If I just went ahead and ate to the BMR, I'd be a few calories a day over the weight loss approach on the Harris Benedict page, but I wouldn't think simply eating to the BMR would make me gain or stall, right?

based on the BMR you posted, yes 1917 is the HB number. Then subtract 300-500 for weight loss and you should aim to eat between 1400-1600 cals a day. With your HB number and your BMR being so close together, yes I think you're right.. you should never ever eat below your BMR of 1534. The top end of the range certainly IS harder to calculate with the numbbers being so close to each other! Maybe Laura can help on this one but I think the main point is to eat clean per the low carb plan you are following and not eat below your BMR of 1534.

[Ilpirata]

I can easily live LC for the rest of my life, but I just don't know if I can commit to having to track the nutrtional data for every morsel I ingest. It drives me batty!

Well I know what you're saying! Using fitday for the last two months it has gotten to be much easier for me though> I guess the main thing is - how are you losing without tracking? If you are losing well following your plan and not weighing or measuring then hey, it aint broke!

[Angel373]

Yes, that's my problem too....I HATE measuring and logging everything! Makes me more obsessed with food than I want to be! Then I get stressed when I get up to about 1400 cals already and it's only 2 pm. LOL

[Ilpirata]

Yes, that's my problem too....I HATE measuring and logging everything! Makes me more obsessed with food than I want to be! Then I get stressed when I get up to about 1400 cals already and it's only 2 pm. LOL

Are you on Atkins?
You say you have been stalled out eating over 2500 per day (are you sure of that number?) now you are dropping too low. I'm just gonna' recommend again aiming for 2100-2200.
yes weighing is a pain but there's nothing worse than a three month stall - o, well, maybe a three month gain would be worse. I know personally I got to the point where tracking things in fitday was worth it to get out of the situation I was in.

[lene]

I was losing fine (albeit slowly) for quite a while, but have stalled out for a good while now. I suspect it isn't so much the LC that is the issue for me now, since I like the food, but the uncertainty of how much to eat.

Maybe if I use Fitday on the days when I am eating foods I can easily track, and don't fret about trying to figure out calories and such for the foods I am unsure of the nutritional data for, I'll still see results. It is especially irritating to have to sit down and figure out info for a whole new recipe, but most of the time I can tell easily enough that the food will be low in carbs. The hardest part would be guessing how much of the food is a good portion size for me.

I'm so rarely hungry that I've had trouble at times eating enough food, but then, since I know that and tried to adapt to it by adding fat to things in an effort to get enough calories, there's also the possibility that I sometimes have gone too far the other way and have eaten more than I need to without knowing it. I'll go back to using Fitday for at least the days when the foods I eat are easy to track, and that should give me a better idea of where I'm falling, calorie-wise.