“You have 5 days to lose 6 pounds.”
Those are some sad words. Right at the top of my DietBet page is a reminder of how much weight I need to lose. To do that would be impossible, 1.2 pounds per day.
So I lose. At least, I’ll lose my challenge. But I joined yet another challenge this week. I don’t want to give up after 4 weeks of my challenge, I want to keep my motivation going. And if placing a bet helps, then so be it. The goal is to lose 4% of my weigh-in weight by the end of 4 weeks. At least one of my challenges is on track.
Current weight: 169.4 lbs
Time spent exercising: 904 minutes
|DietBet 1||DietBet 2||DietBet 3||DietBet 4|
|% gained or lost||+0.36%||-0.47%||-1.74%||+0.47%|
|-2 inches||-2.75 inches||-1.9 inches||-1.2 inches||-0.4 inches||-0.1 inches||-0.5 inches|
This week I learned about TDEE (Total Daily Energy Expenditure) and discovered something: I’ve been eating too little! I’d been basing my calorie deficit on my BMR (Basal Metabolic Rate) – how many calories it takes to sustain my body at the bare minimum (essentially if I were bed-ridden) – and was aiming for 300 calories less than that. But the problem with that calculation is that I’m more active than that. Even if I don’t exercise purposefully, I burn more calories. TDEE calculations estimate day-to-day burn and most experts suggest a 20% deficit to lose weight.
So I did the math. That 80% remainder is nearly 600 calories more than I’ve been eating! Some claim that “starvation mode” kicks in when you eat too few calories, but knowing people who’ve had lap-band or gastric bypass surgery I can see that “starvation mode” doesn’t happen that fast – the body still uses fat stores for energy when you deprive it of calories.
So I’m increasing my caloric intake by 600 calories. In the last 2 days I’ve lost almost 1 pound. I’m sure that’s not due to two days of increased calories, but rather a combination of things. Regardless, it’s giving me hope that I can do this.
I am finally seeing some real change in my body when I look at pictures. I can only assume that the increase in weight is from muscle gain/water retention, since I’ve clearly lost fat around my stomach.
More and more I’m thinking I’m going to cut Zumba from my weekly exercises and just focus on strength training. With the weather warming up, I can walk during my breaks/lunch at work and make that my only cardio.
So, I’ve created another DietBet challenge of my own and the weigh-in days are this Saturday and Sunday, with the challenge officially starting on Monday. If you’d like to join this challenge, you can follow this link: http://bit.ly/104UjSA
*Edit from the author: I’d originally reported I’d be eating 300 calories more than I had been. However, I realized I’d done my TDEE calculations with the multiplier for exercise 3x/week, not 5x/week. I used the correct multiplier and have now increased my TDEE -20% intake.