Fitness Minutes: (14,252)
9,672 8/4/13 7:47 P
At 5'4 and 130, you're smack in the middle of the normal BMI range. That means you're going to struggle to lose much, and 115 may actually be too low, as that's going to put you in the low end of normal that's hard to maintain. Especially since you're only 18, you may still have some growing and filling out to do over the next few years.
Let me introduce you to someone I found out about here on SP:
I want you to pay attention to the weight numbers and the before/after pictures. At 142 lbs, she looks *better* than she did at 131 because of intense strength training. And looks much healthier at BOTH weights than she did at 117.
Now, you may not be able to have her results, but it's a powerful reminder that the scale doesn't tell the whole story.
I don't think you have enough to lose to lose 1 lb per week, and your goal weight may not be reasonable for a girl your age.
Fitness Minutes: (1,653)
41 8/4/13 6:07 P
I would also like to add that at your age your metabolic rate is higher than the average female seeking to lose weight. I wouldn't eat less than 1800 calories. If you're jogging for 30-40 minutes then your maintenance should be ~2200 calories according to
Also, your BMR is your basal metabolic rate. This means that you would burn at minimum 1450 x 1.2 (sedentary activity multiplier) = 1740. But because you workout your activity multiplier would be more like 1.55 which would make your total daily energy expenditure (TDEE) ~2247 (which is consistent with scooby's workshop).
My point is that you don't need to eat so few calories to get results. In fact, I'd highly advise against it. You will get results eating 1800 calories and although they will take time, you are already at a healthy weight and there is no rush. Your health is far more important than losing weight as fast as possible.
Fitness Minutes: (79,098)
2,489 8/4/13 9:40 A
Going below 1200 cals doesn't equal starvation mode, everyone's calorie needs are different depending on their age, gender, height, weight, activity level, exercise calories burned. 1200 cals is the minimal nutritional requirement for any woman to ensure she's still meeting her calorie, macro/micro nutrient requirements.
Your body can go into starvation mode at nearly any calorie intake below maintenance, any time you are create an extreme deficit. Which when you only have 15 lbs to lose, a -500 cal deficit may be too much. The less fat you have to lose, the more likely your body is going to burn lean muscle as fuel. I went into starvation mode on a 1400-1500 cal diet. I started experiencing amenorrhoea, my hormones were all out of whack and I started suffering extreme cravings and hunger, my metabolism also slowed. Which makes going back to maintenance very, very difficult without gaining weight back. In fact, I gained 13 lbs back in a couple months.
For a 15 lbs loss and a -500 cal deficit for the first 5-10 lbs, you'll probably be ok. Severe starvation mode usually occurs after a prolonged deficit but I would try to take the last 5-10 lbs off slowly at 1/4-1/2 lb weekly loss and instead work on building muscle.
If you only have 15 lbs to lose... I'm going to assume this is vanity weight. When it comes to aesthetics, body fat % trumphs scale weight. I may have gained 13 lbs back but I was also strength training during that time. Admittedly, I had a good base of lean muscle to begin with but in that gain, I firmed up a lot more and my measurements remained relatively the same. I still wear the same size 1/2 (comfortably, I might add) that I wore at 107 lbs at 120 lbs and 5'2.
Scale weight means nothing. You can look absolutely amazing and better at 130 lbs and 20% body fat than you can at 120 lbs and 25% body fat. You could have the same measurements, wear the same size clothes and be firmer (less problem areas) than someone the same height at a higher body and a lower weight. You will also have a faster metabolism because the more muscle you have the more calories you burn. To achieve this you need to eat more and strength train with minimal cardio.
Fitness Minutes: (15,946)
1,078 8/4/13 9:38 A
I tried to keep up that schedule like you are currently doing, and let me tell you... not a good idea in the long haul. I lost weight, but I lost muscle. I was what is referred to as "skinny fat." I was more concerned with maintaining a number than building lean muscle and looking healthier.
Now that I do a lot of ST, I've put on "weight" but it's via muscle. I look and feel better now than I did when I tried to restrict cals and run obsessively.
Kiwi is right at your weight it is important to incorporate a quality strength training program into your workout regime. It will help you to lose (if you need to) and improve your overall shape.
That and focusing on eating real whole foods will help you achieve your goals.
I am 122 at 5'4" and I eat 1900-2700 calories a day depending on activity level.
Fitness Minutes: (33,737)
22,199 8/4/13 3:03 A
With your height and current weight, do you really NEED to lose any weight?
I think you would find it very difficult to lose that 1lb per week - the closer a person is to their 'healthy weight' (as opposed to what WE think we should be) the harder it is to lose.
Given your age, weight and the exercise you do, I would be inclined to eat a bit more. 1200 calories is generally for an average weight, sedentary woman. You are average weight, but not sedentary!
I am wondering if rather than losing weight, you might be better off to focus on strength training and develop your core muscles! That can give the appearance of someone having lost weight without them actually doing so. It helps to strengthen your back, too, which odds are, you will be very thankful for in later life!
Anything below 1200 isn't safe. It sends the metabolism into starvation mode and ends up making us more likely to gain weight over the long term.
Fitness Minutes: (183)
1 8/4/13 12:38 A
Jogging for 30-40 minutes every day, and eating about 1200 calories every day. I'm 5'4 and 130 lbs and my BMR is only like 1450. I want to cut back 250 calories and then burn 250 calories exercising for a calorie deficit of 500 every day so that I lose about 1 lb a week. Is this safe? I don't want to go into starvation mode or do internal damage or anything. If it matters, I am an 18-year-old female. I want to lose about 15 lbs.
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