The previous advice is pretty spot-on as far as the science of weight loss - particularly TripleMWF's comments that the science works perfect on paper but tends not to function exactly right when applied to our bodies - but please also realize that you are at a very healthy weight for your height and age. I took the liberty of running your BMI with the Mayo Clinic calculator and it says you're at about 22.5. That's right in the middle of healthy guidelines.
Is your clothing size something you'd like to address? That can be done without losing weight by adding strength training and a bit of cardio (a strong heart is a healthy heart!) and eating your maintenance calories plus any calories burned through exercise. That will tone your muscles (adding a bit of weight) while reducing any "fluff" that's hanging around, all without risking a dip into an unhealthy underweight category.
Maybe check in with your doctor for recommendations if you're not happy with your current size?
Starting: 41.1 BMI and extremely sedentary Current: 28.0 BMI with strength-training and low-impact cardio Mini-goal: 29.9 BMI (about 164 lb) - DONE on 8/6/14! I'm no longer obese! Mini-goal: 5K walk or run Mini-goal: 24.9 BMI (about 136 lb) Mini-goal: half-marathon walk or run GOAL: 23 BMI (about 125 pounds), fit and active
7/11/14 10:44 A
Actually, you could probably eat a bit more than 1300 calories a day and lose weight. If you eat too little, the body will adjust itself to burn fewer calories while still maintaining normal activity. Unfortunately our bodies are not as mechanical or precise as we would like them to be. Things like BMR are averages, based on measurements taken in lab conditions, on people who may or may not be like us, and are not precisely calculable in real life.
Since you are at a healthy weight according to your numbers, losing a whole pound a week may not be a reasonable goal. That's a pretty fast loss from a percentage point of view, and the closer you are to not having much body fat, the more bodies tend to want to keep their fat stores, particularly female bodies. If you can take it more slowly, you will be less likely to gain that weight back in the future.
If you want to look more slim quickly, add more strength training to your workouts. It's hard to calculate in real life, but lean muscles actually contribute to increasing your metabolic rate. Plus, they look slimmer where fat just sits there and jiggles. You will not "bulk up" - you're female, so you don't have the right hormones to bulk up the way a man would.
I wish you well, stay safe and healthy!
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So, if I'm reading this right, you are consuming 1,300 calories per day and then burning 300 calories per day through exercise, meaning that your net calories are 1,000. Using your BMR of 2,123, that means that you have a calorie differntial of 1,123 which is equal to 7,861 per week. 3,500 calories = 1 pound, 7,000 = 2lbs.
That's not to say that you will lose 2 pounds per week, but you could lose up to that amount. That is also assuming that you exercise 7 days per week.
And the math of weight loss is all well and good, but remember, weight loss is more than just a numbers game. I've had weeks where the numbers told me I should have lost 3 pounds and I lost nothing. Other weeks, I did every thing wrong and still lost weight. Weight loss is a finnicky beast.
You'll never regret the workout you do, only the one you don't.
I am confused about how many calories I actually need to consume daily to lose, say, a pound per week.
I am a 5'3, 127 lbs, 27 year old female. I calculated my BMR to be 1370.
For my active metabolic rate, I'd say I'm 'moderately active', so using this I calculate my total daily energy expenditure at 1370 * 1.55 = 2123.5
So, I am going with the math that if I am looking to lose one pound per week I need to have a 3500 calorie deficit weekly, so therefore a 500 calorie deficit daily.
Right now, I am eating around 1300 calories daily and also exercising. My fitness tracker tracks it at about ~300 calories lost through exercise.
So, basically, I just want to know, what is my net calorie intake and is it sufficient for weight loss? I feel that what I'm eating right now is about right, I'm not hungry, I have enough energy, not tired or lethargic, not getting really cold or chills or anything. I just want to make sure I'm on the right track here.
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