Fitness Minutes: (3,383)
3/28/14 10:35 A
Try lowering your protein intake to about 62 grams. This is probably on the lower end of what you need, but see how you feel and if it helps with the weight loss. Also try some muscle building exercise.
ETA: It looks like you've lost 6 pounds in the last 2 months or so. That sounds like success to me and not that the scale won't budge.
Edited by: JELYHA at: 3/28/2014 (10:37)
3/28/14 9:51 A
Coach Jen my calorie range differs every day according to what I burn through exercise. In the last two days I have been eating the low end of my calories which has been around 1650-1700 calories.
After doing some research I have found that I am definitely NOT eating enough...so I am trying really hard to get at least my low end of calories in. I do use weight every day and work upper/lower body opposite days, sunday is my rest day.
Fitness Minutes: (4,595)
844 3/27/14 3:00 P
I have always been told to eat the exercise calories back to get the weight loss. I know I cannot eat all of them but I do try to eat at least half of them back.....
Fitness Minutes: (14,921)
9,705 3/26/14 1:55 P
"My question is if I burn 500 cal. a day and eat 1200-1500 doesn't that mean I'm only eating about 500-1000 cal? I thought that you subtracted your cal. out from cal. in??? "
No, that's not quite how it works. Subtracting your calories burned from calories eating doesn't give you the whole picture, and ignores your metabolic burn, which is your single most important calorie expenditure. Exercise is only a small portion. You're still eating 1200-1500 calories. Here's how SP calculates your ranges:
yes, you do want to subtract your cals out from your cals in and you want to create a deficit in order to lose weight. the problem is that you're not using all the numbers. your total calorie output is your bmr + your daily activities+ exercise. your total input is what you eat. subtracting exercise from total input gets you a number, but it doesn't actually mean anything. the 1200 cal minimum is a nutrient minimum. any exercise doesn't take away from those nutrients. in other words, if you run five miles it doesn't invalidate all the calcium you ate. www.sparkpeople.com/resource/nutrition_art icles.asp?id=1940 this more fully explains your bmr. just remember that muscle is denser than fat. and if you're toning up, you're putting on a bit of muscle. it's great for the shape that you have, but it also means that you'll weigh a little more in order to get and maintain that shape [if i am at maintenance and want to drop an inch around my waist i have to gain ten pounds to do so for example]. the added bonus of carrying around more muscle is that you get to eat more. which, while it sounds like the opposite of what you have been trying to do is actually better for long term maintenance. if you keep more muscle on your frame, that muscle burns more calories than fat does just sitting around and that means that you a little less likely to eat more calories than you burn.
3/25/14 7:00 A
Let me start by answering some of your questions. I average about 1200-1500 a day. I get at least 75g of protein, I could probably scale back a little more on the carbs though. Fat is in check. I do a different workout everyday I use weight everyday as well. I take Sunday's off. I have lost inches for sure as I have gone down in clothing sizes. I can see the change in my body especially how toned I have gotten from using weights. I measure my food and weight it as well. I know how easy it is to think you have 2 tbsp. of peanut butter and really have 6!
My question is if I burn 500 cal. a day and eat 1200-1500 doesn't that mean I'm only eating about 500-1000 cal? I thought that you subtracted your cal. out from cal. in???
3/24/14 5:08 P
"I can't seem to get the last 20 lbs. off." How did you pick your goal weight? Why do you think you still have 20 pounds to lose?
I would recommend getting a body fat analysis performed using calipers -- usually done by a personal trainer. Don't go with handheld or scales you stand on. They can be wildly off. This will help you calculate a more accurate weight goal based on your body composition. For example, if you are at 28%, you probably could lose more and increase muscle mass. But if you are at 22%, maybe a more realistic goal would be more weight training for a firmer appearance.
My weight is high but my body fat is low, so I would have to lose muscle mass to move the scale much further down. Lots of variables to take into consideration other than the number between your toes.
how tall are you? because if you're over 5'6" tall then you're already at a healthy weight for your height and you'd likely get the shape you want by working out and not focusing so much on the number on the scale. in other words, eating to maintain for a bit instead of trying to lose.
Fitness Minutes: (5,830)
3,474 3/24/14 1:30 P
What exactly are you eating?
3/24/14 1:27 P
How many calories do you eat (on average) each day? Do you track your food carefully? Do you change your exercise routine regularly? Do you measure yourself? Is it possible you've lost inches even when the scale stays the same? How tall are you?
What's your food ratio--protein, fat and carbs? Are you getting enough protein? That's what helped me, uping my protein.
3/24/14 11:21 A
Try changing up your workouts. Do something different - add more intensity, do it for longer.
Try calorie cycling. Think of your intake on a weekly basis, not daily. Say eat 1200 cals for 3 days, then one day bump it up to 1700, then back down to 1200 for three more days, and so on and so on. You are eating the same amount per week, but that one day you are jolting your metabolism. I do that, and it works really good for me.
Fitness Minutes: (112,439)
3/24/14 11:18 A
Great progress! Hard to know what is happening however as we're all different. I wonder if you are being absolutely accurate in your tracking? That's what I found when my weight loss stalled and I was actually eating more than I thought. are you eating back the calories you burn?
As you get closer to your goal weight it does get harder and slower to lose the weight. One thing you could try is to change up your exercise routine. I've been doing HIIT and that seems to be burning more calories than simply walking on the treadmill. Are you doing strength training? If not, that's something to add. On the days you do that maybe do less cardio. Add a Pilates class or yoga.
3/24/14 10:53 A
I've been actively dieting for a year now and have lost 40 solid lbs. That's great an all but I can't seem to get the last 20 lbs. off. I eat within my calorie range. Some days some I'm below. Some I'm above by no more then 100 calories, that's not very often though. I work out every day except Sunday. I burn approx. 500 calories a day through weight/cardio. My caloric range is calculated according to my workouts. What am I doing wrong??? Eating to little? to much? or working out too much? I'm stumped and really need some help. BTW I just had a physical and everything is normal, no meds either to cause a weight issue.
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