help- thoughts on caloric intake and metabolic rate

Hi all,

   At two weeks out, I'm on the forum often keeping up with current events.

   My thoughts are this. I read that the majority of weightloss with the VSG is to be experienced in the first 6-9 months post op. From what it seems, this majority of loss occurs prior to our basal metabolic rate dropping (which is how one can "maintain" on the same low number of calories a year or more later. While I am aware that exercise does help burn additional calories, increase muscle mass and therefore aid in raising metabolism, my confusion lies in the area of "trying" to consume somewhere between 600-800 calories post op, at least initially. If metabolism eventually lowers to match what our intake is, would it not be smarter to set a goal of say 1000-1200 calories?
   I pose these questions because a life time of Yo'Yo'ing with my weight and caloric intake has already messed up my metabolism. I was able somehow to lose 17 pounds pre-op in the 5 or so weeks preceeding my surgery, and subsequently 6 pounds post op in the last 13 days.

   I chart my intake on daily plate religiously, and over the last week have consumed around 650 calories  on most  of the days,  with one day being around 850. I "could" manage to consume less calories right now if I wanted to, but I'm actually working to consume "enough" or "more" calories, while trying to avoid "blowing" my weightloss.

   While I watch my results, I am not consumed with daily results, my thought process is more aimed at the LONG term. So, If one was to have average results in the first 6-9 months while limiting their caloric intake to say 1100-1200, could they not initiate loss again by a secondary reduction in calories later? What if person B eats the 800 recommended calories post op and has really decent results in the first 6 months to a year, but has somewhat  permanently "set"
their metabolic rate really low, making it next to impossible to lose more or maintain? Get my thought process?

   8 years ago I went on Herbalife. I weighed slightly less than I did going into this surgery. With exercise 5 days a week and a sticking to their plan (two protein shakes, supplements and a healthy meal) I lost abot 95 pounds in a year and went from a 22 to a 10!!!! Of course I did not stay that way for long. The minute I started living more normally, exercising less, eating more, the weight came back on. Not only did it come back on, but subsequent attempts to lose weight were more and more unsuccessful.

   I guess I look at this as my final BIG intervention to get my weight off and KEEP IT OFF, and I'm just pondering what my "perfect formula "should be (as someone who's already lowered her basal metabolic rate. I plan to start walking again asap, and then of course increasing my exercise even more. I'm just now getting "less" winded walking up one flight of stairs than I was 2 months ago before dieting again.

   I'd love some input, especially from those who have lost and are in the maintaining phase. I'm just somewhat fearful of dragging my metabolism down too low with an intake at or less than 800 calories. Thanks so much for any wisedom given!
HUGS> Meg

Meg,
These questions were the very same ones that I pondered after weight loss surgery. I knew that my BMR was going to fall dramatically and I expected some muscle loss. About 5 months out, what I feared began to happen. I was eating maybe on a good day 800 calories, and my muscle definition and strength was null. My body began the process of creating new glucose for energy (This process is called gluconeogenesis). I started to ponder more about this and out of nowhere, it came to me.

A safe caloric deficit was the only way to successfully lose fat and keep my metabolism cranked up. What I did was use foods like oatmeal mixed with protein, grits mixed with egg whites, baked chicken and couscous, yogurt and protein. But my focus was my current BMR. I thought about keeping my metabolism cranked up to spare as muscles as possible. What I did was decrease the volume of foods in one sitting and increase the frequency I ate them (2-3 hours). I knew I would never be able to down the amount of foods I did in the past, but if I could just maintain my resting metabolic rate by eating small soft meals more often, I can lose fat by the process called lipolysis.

Fat loss is more than just cutting calories, it's about synergy and a combination of correct calorie balance for your body + exercise + hydration + rest. When all these things are in sync, the body will lean out and be fit. I am 10 months post op with over 171lbs fat loss. I currently as of today holding at 15% bodyfat and no lose skin. It can be accomplished successfully when the law of energy balance is respected. Early post op is difficult because the healing process, but once the healing process is over, learning how your body metabolize foods is what guided me down the patch of success.

Good Luck
James

Hi James,


I am almost 4years out and am have put on some weight, not alot but enough to get me to start looking at what I am doing...I also just found that I have a staple line dispruption and fistula. 

Can you tell me how does someone know what their BMR is, from what I am reading it seems it is different for different people and can you tell me how it all factors into maintaining weight loss.

Thanks,
Melissa

Have your RMR tested. To find a facility that does this in your area, check here--

http://www.microlifeusa.com/products_weightmanage.asp

Put in your zipcode and you can find who offers the service. In my case, it was an eating disorder specialist, and the test cost me $60.

Because I was supersized, I intentionally kept my calories very low-- started around 600 a day--- eventually up to 850 at about 9 months out-- and 1100 today at 13 months out.

I am lucky-- I am a very facile loser-- I lost 68 pounds pre-op, largely because my metabolism was virginal-- I had literally never dieted.  13 months after surgery I am down 200 pounds from my consult weight. At 13 months out I had my RMR tested and it's 1680-- which means that even in a coma, I could in theory consume 1680 calories a day and not lose weight-- yet I am eating 1100. Probably not wise. I'm raising it... slowly...assessing the data...and seeing what I learn.

If I had it to do over again I would have been around 800 to start, as you suggested. I felt like hell through a very long winter trying to run what was still a 275 pound + body on under 650 cals a day.

Glad you got your BMR tested Shari!

Really 1680 is just what your body utilizes at rest with no activity so you really could eat closer to the lower 2000's in cals and maintain I bet. 

I eat around 2000 a day and maintain just fine.  My bmr was tested at my 1 year and I weighed 135.. I was 1681 that day.  I plan to do it again.  I have started weight lifting since then.

If I ate 1200 calories.. Id be under 120.  No doubt about it. It amazes me the people who keep their calories at 1200 for life after RNY.

I think they are lowering their BMR's inadvertently and then the body requires that amount forever.  I never used to believe this till Terri R explained it to me and I upped the cals.. i actually lost more when I did this and then maintained.. i was shocked.

It is good info to have, I do believe.  Worth every penny!!!

I have trouble believing my RMR is so high, you know? But then I am still pretty heavy at 168 pounds, and pretty muscular to boot...so maybe!

I am still looking to drop 15-20 pounds, so I am slowwwwwwly raising my intake (fast changes would result in water weight fluctuations that'd discourage me I am sure), increasing my activity, assessing what that does, and moving towards my RMR with caution. I am absolutely sure you are correct in the assertion that people lower their BMRs...and I want to avoid it--- hopefully it's not too late!

Wow!  As I am looking more and more at this BMR thing and food and everything I need to do to keep my body in control it is overwhelming.  I think I need 1200-1500 calories a day but I am not sure.  James, I am doing really well since you and I talked about 2 months ago.  I can't thank you enough for your help.  There is so much for to this than I thought.  I guess learning never ends.  Have a great day and God bless, Penni

Awesome information.  Thanks everyone!!