I have been fighting an uphill battle, both at the gym and in the kitchen since February. I typically workout 5 days a week, consume 1200-1400 calories daily, and the scale hadn't budged. I have doubted that the calculation of 1200 calories per day was correct. MyFitnessPal app and SP calculator both stated 1200kc. However, the Mayo Clinic calulator stated 1800 calories (if I wish to lose 1lb weekly). This is a huge difference! That's two extra meals!
Last week was a turning point for me. I was absolutely starving. I'm not talking about an empty stomach that's ready for lunch. I'm talking about feeling like a child going through a growth spurt. My body was literally pleading for more calories. So I listened to it. I upped my intake to around 1800 kc, and lo and behold - lost 6 pounds over a two week period.
I must add that I wasn't sure exactly how many calories I was burning at the gym, because my heart rate monitor would say one thing, and the treadmill/elliptical/bike would say something vastly different. I would pay attention to the calories burned on the machine, as I didn't want to overcalculate my net consumption. My HRM could say 600 kc burned (yes, I do 40 minutes of HIIT, then 30 minutes of strength training), and the machine would say 350 kc. So I started using the reading from my personal monitor.
If you feel like you're just spinning your wheels, you might need to re-evaluate your situation like I did. Here are some other helpful tips, which I have relied on within the past two weeks:
- Buy a heart rate monitor. You must, must, must know what you're burning in the gym. I watch my monitor constantly, and ensure that I keep my heart rate around 160-170 for a good 30 minutes.
- Do HIIT. I burn more calories doing 25 minutes of HIIT and keep my heart rate up, than in an hour of jogging. I have bad knees, so I do my routine on the elliptical. Just follow the same rules of 15 seconds of sprinting and 45 seconds of jogging. I set the resistance and incline at 10, and just kill it.
- I eat a ton of fruit. I know that some people will disagree with the amount of fruit I consume, but hey, it works for me. I have a perpetual sweet tooth, so I'd rather have an entire container of berries over processed carbs any day. I am a grazer also. I rarely eat 300 calories in one setting. I have pistachios one hour, apple the next, carrots with hummus, then a container of strawberries, pouch of tuna, etc. I bring a ton of food to work with me, which is pretty hilarious.
| Pounds lost: 9.4