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Hack My Weightloss Weirdness.

Answered on August 19, 2014
Created August 03, 2012 at 8:15 PM

Been tracking calories the past three months. I've lost ten pounds-ish. From 199 to 188.

Not complaining, I'm well on my way to my goal of 180-185 with 12% bodyfat

But not really understanding why it's happening - according to my data, I should have only lost a pound or so. Hoping ya'll can help me make sense / shed some light - Thanks.

I've been tracking calories, nutrients, and activity daily, with bodyfat measurements every two weeks or so.

First, my stats:

Male, 34, 5'10".

BMR: 1850

My bodyfat % has dropped from 21% to 17%, more or less.

Diet (daily averages from 90 day sample)

Carbs: 119g Fat: 95g Prot: 148g Gross Cals: 2281 Net cals (minus average daily activity): 1790 Average Daily deficit:-41 cals

I'd say I'm about 80% paleo with diet. Carbs from Sweet Taters and White Rice. I also have been doing Intermittent Fasting (16 hour fasts, 8 hour feeding window) daily. I've been less than pious with drinking: I average 3.5 drinks/day (lots of boozy summerfun weekends), and am pretty good about not drinking during the week.

Activity:

CF 3X/ week with an hour of walking (average) every day. I usually get in a 3 hour hike (1x/week as well).

That's it. Any ideas?

Again, I'm averaging 2300 cals/day. Net-ing out at 1800.

And have lost 10 lbs, with a 4% decrease in BF percentage.

Also, my major lifts (dead, squat, bench, etc...) have remained constant. And my overall fitness / WOD performance has shown slow and steady gains.

Anyway - what's going on - can anyone decode this weightloss?

01109277e48838b58279b1719fc23e72

(75)

on August 05, 2012
at 02:03 AM

Great answer. Thanks!

8f87879387f2a357db7c33008ff9a04a

(887)

on August 03, 2012
at 11:38 PM

BMR is what you burn if you are just laying in bed all day...motionless.

8f87879387f2a357db7c33008ff9a04a

(887)

on August 03, 2012
at 11:36 PM

**weight loss**

8f87879387f2a357db7c33008ff9a04a

(887)

on August 03, 2012
at 11:35 PM

I put your stats into a BMR calc. And then multiplied it by your activity level..I said very active. That's a multiplier of 1.725. It says you are burning 3200+ cals a day. Looks to me that you are cutting nearly 1000 cals a day. Your weightless seems pretty right on to me.

01109277e48838b58279b1719fc23e72

(75)

on August 03, 2012
at 09:27 PM

I've been tracking activity as well. I've been averaging consumption of 2300 cals/day. And "burning" activities CrossFit + walking at 500 cals a day = net of 1800 cals/day average.

01109277e48838b58279b1719fc23e72

(75)

on August 03, 2012
at 09:24 PM

I've been at it for three months, and with a daily average of 120g carbs, that's not exactly "Low Carb." Sleep has been normal, ups and downs here and there, but steady at about 7.5 hours/night. Energy levels have been higher, yes.

01109277e48838b58279b1719fc23e72

(75)

on August 03, 2012
at 09:22 PM

I don't think so. My BMR is 1850. I consume (on average) 2300 cals/day. I average (500 cals) of "burned" activity/day. The two seem to cancel one another out, hence my average daily deficit of -41 kcals. Yet, there's been 10 lbs of weight loss.

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4 Answers

1
B8592e62f9804ddabae73c1103d6bcb9

(1956)

on August 03, 2012
at 11:49 PM

Calories are measured by burning foods in a container and measuring the heat it produces. We don't get our energy like this, we have a metabolism which is controlled by calories. If insulin is excess weight will be lost. IF improves insulin sensitivity even if no change in he foods eaten is made as you spend more time in a fasted state where insulin will be low. Even though you're eating 119g carbs, because of the limited eating window it has much less potential to cause weight gain as it'll go to replacing glycogen first. Also more calories are need to digest protein (called the Thermic effect of food or TEF), which is about 30% of its calories.

01109277e48838b58279b1719fc23e72

(75)

on August 05, 2012
at 02:03 AM

Great answer. Thanks!

1
8f87879387f2a357db7c33008ff9a04a

on August 03, 2012
at 08:32 PM

Are you confusing BMR with daily caloric needs? There is a big difference between the two. Especially with the amount of working out you are doing.

8f87879387f2a357db7c33008ff9a04a

(887)

on August 03, 2012
at 11:38 PM

BMR is what you burn if you are just laying in bed all day...motionless.

8f87879387f2a357db7c33008ff9a04a

(887)

on August 03, 2012
at 11:35 PM

I put your stats into a BMR calc. And then multiplied it by your activity level..I said very active. That's a multiplier of 1.725. It says you are burning 3200+ cals a day. Looks to me that you are cutting nearly 1000 cals a day. Your weightless seems pretty right on to me.

01109277e48838b58279b1719fc23e72

(75)

on August 03, 2012
at 09:22 PM

I don't think so. My BMR is 1850. I consume (on average) 2300 cals/day. I average (500 cals) of "burned" activity/day. The two seem to cancel one another out, hence my average daily deficit of -41 kcals. Yet, there's been 10 lbs of weight loss.

8f87879387f2a357db7c33008ff9a04a

(887)

on August 03, 2012
at 11:36 PM

**weight loss**

1
77877f762c40637911396daa19b53094

(78467)

on August 03, 2012
at 08:25 PM

Factors not measured -

How much of those foods did you absorb?

How much water did you lose (especially if you just went from high to lowish carb)

If leptin sensitivity improved or insulin went down your energy level is likely higher leading to a possible increase in non-exercise activity.

Better sleep can lower cortisol which, if I remember correctly, can increase heat production and cause your BMR to increase.

If you are lifting you need to measure both energy expended and energy used to make muscle, which is substantial.

01109277e48838b58279b1719fc23e72

(75)

on August 03, 2012
at 09:24 PM

I've been at it for three months, and with a daily average of 120g carbs, that's not exactly "Low Carb." Sleep has been normal, ups and downs here and there, but steady at about 7.5 hours/night. Energy levels have been higher, yes.

0
193f00d53ebcb13940c7a55afc78ad17

on August 03, 2012
at 08:38 PM

I'd say that you are losing more calories than you realize due to that narrow window of eating. Your stomach can only process so much at a time, and hammering all of your nutrients into 8 hours may be causing some to go undigested/absorbed.

The other possibility is that you are burning more calories than you realize (that is where a majority of my money is riding). If you are moderately active, and you sound like you are, you are burning more than 1,800 a day. When I was lifting (Strong Lifts 5x5) regularly and had a retail job that had me running stairs all day, I was burning close to 3,000 a day (I was eating 3,500 calories and gaining ~1-2lbs a week).

You are shedding about 1lb/week right now, so I'm guessing you are burning close to a 500 daily deficit.

01109277e48838b58279b1719fc23e72

(75)

on August 03, 2012
at 09:27 PM

I've been tracking activity as well. I've been averaging consumption of 2300 cals/day. And "burning" activities CrossFit + walking at 500 cals a day = net of 1800 cals/day average.

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