What to do when your body's metabolism slows down?

[kiddink]

Currently at 1700 calories and weight loss has stopped.
I'm at 151lbs and I know that my body does not maintain 151lbs at 1700 calories.

Therefore my body's metabolism has slowed down to adjust to my caloric deficit.

What do I do? Do I go even LOWER at 1500? Or do I slowly go up and then slowly go back down?

[Bluesy13]

I'm kinda in the same boat. Really frustrating isn't it? I've decided to try the "carb rotation diet.

Tell me what you think

It would be a Hi/Low/No carb diet... This is what I'd eat while on it, and then repeat. Any critique or advice would be awesome..

DIET

High day...

Meal #1

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. With a cup of oatmeal, 2 scoops whey protein, and a cup and a half of almond milk.

Meal #2

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. Just the omelet this time.

Meal #3

Repeat again with a teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. With a cup of oatmeal with a cup and a half of almond milk. Just like the 3rd meal only this time I'd take out the whey protein.

Meal #4

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. Just the omelet this time again.

Low day...

Meal #1

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. With a cup of oatmeal, 2 scoops whey protein, and a cup and a half of almond milk.

Meal #2

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. Just the omelet this time.

Meal #3

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. Just the omelet this time.

Meal #4

Teaspoon of olive oil. 4 egg whites. half a pound of broccoli. A quarter of a red onion and some red pepper flakes, curry spice for some flavor. Basically an omelet. Just the omelet this time.

No Carb Day...

Meal #1

Teaspoon of olive oil, 2 egg whites, 2 egg yolks, a can of tuna fish and some spices.

Meal #2

Teaspoon of olive oil, 2 egg whites, 2 egg yolks, and a nice sized chicken breast.

Meal #3

Teaspoon of olive oil, 4 egg whites, a can of tuna, and again some spices for flavor.

Meal #4

Teaspoon of olive oil, 4 egg whites, and again a nice sized chicken breast or some turkey.



So after going over this and figuring out the numbers I think on the high days I'll keep the olive oil to 4 teaspoons, but add another cup of oatmeal. Which would be 175 carbs and 2075 calories. For the low I'll swap out the teaspoons for tablespoons and that ups the calories and fat. Calories to 1945 and the carbs will be down to 105.

IMPORTANT QUESTION.... Is 105 too high for the low day?

And again for the no carb day I'll swap the olive oil again to tablespoons which will help up the calories and fat intake.


Does this meal plan make any more sense than the other one I first posted?


Any insight, any insight at all would be greatly appreciated.

[xanderlam]

I've been there.. for me, I ate at maintenance for a few days or had a cheat meal/day. Its hard though cuz it phucks with you mentally when you 'gain weight' whilst eating at maintenance or after a cheat but it worked for me when I did it then went back into a deficit. If that sounds too risky for u try increasing ur cals to just below maintenance. ur body will thank u. when u feel comfortable/energetic again after increased cals for days go back to a deficit. Also, I've noticed when I was at a low cal state and felt my metabolism slowing down ,I really had to play it smart and work WITH the body (ie: increasing cals to maintenance for days to get energy back)...When you cut cals further ur in for a nasty rebound/binge.

[GazelTGM]

I've been there.. for me, I ate at maintenance for a few days or had a cheat meal/day. Its hard though cuz it phucks with you mentally when you 'gain weight' whilst eating at maintenance or after a cheat but it worked for me when I did it then went back into a deficit. If that sounds too risky for u try increasing ur cals to just below maintenance. ur body will thank u. when u feel comfortable/energetic again after increased cals for days go back to a deficit. Also, I've noticed when I was at a low cal state and felt my metabolism slowing down ,I really had to play it smart and work WITH the body (ie: increasing cals to maintenance for days to get energy back)...When you cut cals further ur in for a nasty rebound/binge.

This. If you've been dieting for a while, you may just need to go off the diet for a bit (a "refeed"); your body will respond to the extra calories by increasing your metabolism. Then you go back into a deficit.

Alternatively, you just have to be patient.

[DaniSP]

Your problem is being 151 and pretending to lose weight, wtf?

Im assuming you are an adult male with average height (above 5'6")


Otherwise (smaller) you are either eating more than 1,700kcal a day or you are very inactive (for example unemployed or watching TV/computer all day long). Lift weigths, do high intensity cardio, move on :)

It's not possible you eat 1,500kcal a day, be active, and be 15% or more fat forever.

[grootkanonne]

This happened to me for a while, wasn't getting anywhere for about 2 months. What I did was add Omega oils and green tea extract capsules to my diet and after 3 weeks I kicked back into weight loss mode. wont hurt to give it a try I guess?

[LiftHeavy3400]

I was in the same struggle as you.... I sub'd carbs in for fats and strategically placed them (in first few meals) and I started losing weight again...... KEEP WEAPONS IN YOUR ARSENAL FOR WHEN YOUR AT PLATEAUS!! Cardio, supplementation etc.... green teas been working really well for me too have seen results on 2 cups a day.