get your body fat tested. at your size, that's going to be a better indicator of what kind of weight you have to lose than the number on the scale. if you're already under 20%, then you just don't really have any more fat to lose. if you're over 30%, then you do have some to lose. the closer you are to 20%, the less you have to lose. the other thing to remember is that your weight can vary by 5lbs per day. and at your size, 1/4lb per week in loss isn't unreasonable. if you'll note, 5lbs is 20 times 1/4lb. which means that even if you are losing right at that 1/4lb per week clip, that daily variance is enough to obscure any progress you may be making for quite a few weeks. so you really need to be shifting more towards a long term outlook on where you are rather than an easily notable weekly progress. this is a point where it really can take up to six weeks to see the results of your work, and every time you start changing things up it resets that clock. you should also be looking to other indicators rather than just the number on the scale. bodyfat is one, take some measurements, and try and find some sort of fitness test to take as well [women's day/health/world had a great one a few years back that was a sprint, sit ups, jumping jacks and a chart that told you where you were based on your age. i have the paper copy of it somewhere and i'll try and remember to dig it out and find it online for you]. these sorts of things can be a better indicator of your overall health right now. and i will say this. for me, at maintenance, in order to drop an inch around my waist, i need to gain ten pounds. and it usually comes in the form of an inch or two of muscle buildup in that area, and then my waist starts going down. when you're starting at a healthy weight, the rules are a little different than when you're getting to a healthy weight.
If you think that you still have more to lose, and aren't losing at 2000 calories, drop 100 calories a day off of their recommended levels, and see if weight loss increases a little.
As already stated, you are below 130, so it may just be that you do not have much to lose, but if you disagree, then cut calories a bit, and see what happens. Why wait to hear whether your range is right. It will still be above 1200, so no worries there. If you eat 1900 instead of 2000, it won't make much of a difference other than to speed up weight loss, if too many calories is the problem. If it is just your body adjusting, the lower calories won't do much.
A lot of times when you up calories, the body takes a little while to start burning more calories, and you may even see a small gain, and then start losing again.
Altho' a BMI isn't the be all and end all, it is a good guide. Your BMI is in the mid-healthy range, so you don't really need to lose more weight, and it may be that where you are now, is what your BODY needs to be at (as opposed to what you WANT to be.) If you do wish to continue losing a little more, you are at a stage where it WILL be a lot slower. The losses at the beginning are generally a wee bit faster than at the end.
Rather than focus on weight-loss now, I would be more inclined to ask at the Gym if they have someone qualified to do a 9 point skin caliper test for body fat %. That will be a far better gauge of what you need to do. It may just be toning/strengthening rather than weight-loss.
I am just on 5'6" - now that I am at goal, I need an average of 1600 calories to maintain. I don't do much exercise tho'. I usually get in a couple walks a week putting my groceries and laundry away one at a time. I am often fairly sedentary.
Good luck, Kris
2/19/14 3:52 A
So the background is that I'm 5' 3", work as a busy waitress 4 days a week and help at a school 3 days a week (helping with boarding so 24hrs a day with zero chance of actually leaving to go running or anything!). I am also training for a 10k in May - I'm running it for a charity that means a lot to me - and want to start P90X once I've built up some proper background fitness.
I'd really love to be a bit smaller by the time I run the race, but the thing is SP has calculated my calorie range as 1450-1770 BEFORE EXERCISE because of being so active just in my daily life. So any exercise I do on top of that adds EVEN MORE to the calorie range. I walk to work and back every day (25 mins there and 25 mins back up a 10 minute hill), run 3 times a week as training for the 10k and try to strength train twice a week.
Before I was tracking my food I was loosing weight at a steady rate, but since I started I haven't lost any - over the last 2 weeks I've gone from 130lbs to 129.8. I eat healthily and don't particularly like junk food / cakes and chocolate and stuff (I know I'm quite lucky!) so I don't think the quality of food is a problem. I've had to increase the amount of food I'm eating to stay in the SP range but now I'm wondering whether it's too high? As in some days when I've done something like BodyPump and walked to and from work it's telling me to eat around 2000 calories! And saying that if I eat at this level I will still reach my weight loss goals! Which doesn't look like it's happening to be honest!!!
So yeah I guess I'm asking on some advice on my optimum calorie range so that I can still lose a bit of weight while training and working 7 days a week. The calorie level I'm eating at now feels more like maintainence level which would be fine if I was already at the size I want to be since it's a level I really feel I can maintain long term, but how much should I cut if I want to lose weight (at a sensible pace!) and still give my body enough fuel for my slightly hectic life?!
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