WL Calorie Intake....Observations

I'm sure that's a valid observation. I have been pretty successful in the 600-800 calorie range. I got some advice today that would take me out of that range, though.

I went to see the Exercise physiologist today at my surgeon's office for metabolic and body composition testing.  I made the appointment when I was in my mini-stall 2 weeks ago after talking to my NUT and the surgeon's office. It's also free (part of my program), and I had missed Bill at my 6 Month appointment with Dr. Kim.

My results were very good .   My Resting Metabolic Rate (RMR) is still around 1800 kCAL/day -- down slightly from 3 months postop, but I test out at 1.02 MET on a breathing test (meaning normal metabolism) while I was testing at .7 MET at 3 months.  That suggests I'm still burning 2,000 or so calories a day which is pretty good given I'm 5'3".   My body fat percentage is nearly half what it was when I started, and if I maintain my current lean mass,  I am 10lbs from both a normal BMI and body fat percentage.  My 'Goal' is lower than , but 140 is is my next short-term goal.

The only not so wonderful but somewhat expected news is that I"ve lost about 10lbs of lean mass.  I'm not lugging  an extra 140lbs around 24/7, not pushing out a big belly when I breathe, etc.   There's an inherent workout that comes with being obese. I understand that. .  Having said that, I've lost mass despite the fact I've worked out  a lot.  6-7 days a week plus strength training. 
My NUT and the exercise guru think I need to go above 800 and push toward 1000 calories a day. They also want me to add a full serving of whole-grain a day which would take me to 40g or so, a day of carbs.  Frankly I'm hesistant.  I think I lost the mass in June/July  when I became anemic (dummy me didn't realize my multi didn't have iron).  I struggled with my training, and didn't feel like I was making progress.  That's been very different recently. I'm seeing a lot more muscle definition, stamina, etc..  Being on a more complete supplement that includes Iron and upping my protein seem to be making a significant difference. 

I did go to 850 calories and 38g of Carb today  by adding a WASA cracker which is 1/2 a serving of whole grain.  We'll see. I was still over 80g of protein, though.

This is a good dialog...

I'm shooting for 600-1000 calories with exercise.  My surgeon/NUT doesn't have a calorie guideline, so that's my own rule.  I try to mix it up every day -- some days closer to 600, some days closer to 1000.  Some days I do cardio, some days I swim, some days I do yoga, some days I walk, some days I do nothing. 

My own theory (based on...  ummm... my opinion and experience as a chronic dieter) is that our bodies can more easily adjust and adapt our metabolisms if they have predictable energy consumption and expenditures, but they are less likely to adapt if they aren't exposed to predictable habits.

I'm similar to Alison in that I lost my pre-op weight eating between 1800 and 2000 calories with sporadic exercise and I really don't want to screw my metabolism by cranking my calories too low.  I'd like to be able to eat 1500 calories or so in maintenance.

I will say, though, that if/when my theory and actions stop working and I experience a sustained stall, I will definitely crank my calories down to the 600-800.

Just thought I'd share my experience:

I stayed in the 600-800 calories for my entire losing stage, was pretty sendentary for the first  4 months post-op. Got to goal at 6.5 months, continued to lose for another 4 months. Stopped working out at 8 months post-op.

My maintenance calorie range is 1200-1500 per day. If I want to hang closer to 123-125lb it's about 1200-1300 calories per day, if I'm cool with the 128-130lbs on the scale it's about 1500 and even up to 1600 calories for a couple of weeks I'll hold steady at 130lbs.

And, while I am active, out and about, walking, I do zero formal exercising or working out.

The first 3 months I was closer to 600 calories, starting in the 4th and 5th month my surgeon wanted me to slow my slow down so I got closer to the 800 calories.

 I have learned over the past few weeks that keeping a diary is KEY, I thought I was taking in between 900 and 1000 calories at the start b/c I was "not really eating much" but the truth is those calories and carbs add up FAST when you are no****ching it closely. My weight loss was start and stop for the first few weeks and it made me crazy, I started logging and saw where I was going wrong and changed it, I am now dropping an average of half a pound per day and have not had a stall in almost 2 weeks! 

I also find that publishing my diary on MFP really keeps me honest, and it also makes me less likely to put something in my mouth and "forget" to log it. I get between 600 and 800 (usually closer to 750) every day and carbs under 40 and I feel like I am literally melting. It's a pretty good feeling. 

 
Another "Observation" that really rang true with me........

The last 40lbs........gets pretty tough for the MO's and SMO's...... and the last 20lbs. is all out war !!!!

As I got closer to goal...... it was a fight.... a winnable fight....but I had to tighten it up on every aspect.

- Lower Calorie
- Lower Carb
- Higher Protein
- More Walking
- Fluids

I can tell you for sure....without a doubt.....I would not have made close to goal at 1200cals.

I'm 1000 to 1400 in maintenance. The 1400 is when I get a good walk in my day.

frisco

 I'm convinced! I'm still in the soft food stage, but when I move to solid foods,  I'm sticking to 600-800 calories. 

Thank you for the advice!

I'm less than 45lbs from my normal BMI goal.. (prob will pu**** lower for my own wants..) but this last month.. lost more and faster than the two prior. Again, I stay about the same every day, with a once in a while higher day.. 600-700 is my range.. I expect it will be a pain, but you know what? I can hike my ass off now, so that right there makes the process feel easier! Been away from here for a while, had to take a break, get into the woods and get myself psyched again.. but the cool thing was, my eating didn't suffer (just my wallet, had the hair done in some colors, clothes shopping, going to get some work done in Chicago with my girlfriend in a couple weeks.. ah, my wallet gets lighter by the day too..)

I still don't get routine workouts, more sporadic but intense when I do.. but losing all the same. Yes, lowering cals will lower met by about 20% per studies, however they have debunked that it lowers your met permanently.. your met will go back up when your cals do.. You will always lose lean mass when you drop 100lbs too! Not as much weight, both your lean and bone will decrease slightly.. even with resistance training.

I super appreciate that info! I'm right about 800 give or take depending on the day. I was planning on staying here as long as possible.

I'm six weeks out and feel like I am eating or drinking all of the time. I barely make it to 600 calories a day. I am lucky in that I am never truly hungry. I actually have to set my phone alarm at work so that I remember to eat. Needless to say, that has never happened in my entire life.

I don't understand how you can even get to 1200 calories/day if you are eating lean protein as your primary food. I have been losing well (4-5 lbs/week) with a 600-800 calories per day. I don't know why I would or how I could eat more at this point.

I would just like to add that I'm nearly 11 months out and am very hungry throughout the day now.  Not head hunger either.  Not acid hunger either.  I honestly don't know how to stay in the 600-800 calorie range.  I eat mostly protein.  Chicken breast, tuna, turkey burgers and so on.  I eat 5 times a day then drink coffee or chew gum throughout the evening so as not to eat.  Any ideas from you vets?  I really want to lose this last bit of weight damn it!!  ~Jennifer