https://blog.myfitnesspal.com/why-your-weight-isnt-budging-even-though-youre-exercising/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20180618_B&os_ehash=55%40sfmc%3A48420990

Matt, since you've researched so much of this already, maybe you can explain how #2 in the article relates to people who've had wls, please?

12 minutes ago, Orchids&Dragons said:

Matt, since you've researched so much of this already, maybe you can explain how #2 in the article relates to people who've had wls, please?

The big take away from #2 is the "too strict" part. I'm sure you've seen reports of people eating very low amounts of calories talking about hitting the gym hard. You want enough fuel to support your activities at the gym **AND** your recovery from the activities at the gym. Going to the gym and doing 400-500 calories worth of exercising all while only consuming 600 calories is going force your body to prioritize where those 600 calories are going to get used. It's fine to be at a deficit, it's not fine to be as such a deficit that your body has to chose between survival and growth. This number is going to be greatly different for everyone, figuring out what your BMR is will help, and then it's going to take some playing. Typically if you ingest enough to cover the work out itself, you'll be ok. I know this article is a little light on the specifics, but I believe that's because of how differently each of us is and how much our requirements vary.
I think a good take away is, if you are consuming a fairly low amount of calories, and you are working out but not seeing any losses (fat loss at the least) then I'd suggest kicking up the intake 100 calories or so for a few days to see if you've got any changes. If the extra 100 doesn't do anything, and you aren't gaining, go up another 100 for a few days. It's going to be a bit of a balancing act to find the right "sweet spot" for that works for you.

Hopefully that helps clear that up some for you. If not, let me know!

@Matt Z

Thank you ! I read that and it was very helpful I have been excercising all wrong!