I think "my" rule #1 (I certainly didn't come up with it) is even more relevant to you than to 90% of other people. Riding dressage builds muscle and bone density-- it's strength training. At 5'4", 135, and athletic, you can't have much fat left. It may be that what you do have is distributed in a way you don't like, but if it's not excessive, you'll have to "fix" it with clothing. The human body protects the last vital fat at the expense of everything else. If you lower calories too much when you don't have any extra fat, you'll burn muscle and organs and even leach nutrients from your bones. Getting a good body composition test is vital to your health at this point.
In fact, that's another thing that's right about the article you posted (although it's only accidentally right.) The first sentence is, "Losing those last five or 10 pounds can be downright impossible." She meant "can seem impossible," but she accidentally hit upon a truth. At 5'4", you might not be able to get any lower without hurting yourself.
Time for some more gym. ugh.... and less chocolate
Fitness Minutes: (86,286)
4/7/13 8:17 A
I broke all those rules and reached my goal weight in 8 months.... Calorie cycling worked for me. I have high calorie days at maintenance and low calorie days at -20% TDEE. If you do dressage and have for some time, you've likely adapted to it. When I did dressage, it didn't get my heart rate up very high. You'll have to try some different cardio at high intensity if you want results.
What a load of BS. If you eat fat your body won't burn fat? Tell that to my new, slim body. I got it while eating a high protein/high fat/moderate carb 'diet' (diet as in way of eating, I just naturally eat that way).
No I haven't but I can see that I have fat on my body - little bit extra on my sides, etc. I can tell. I am definitely within a healthy weight range. I'm 5'4.5", and 131-133 lbs, so not overweight by any means, but I am not lean either.
Agree, that it is definitely making it way more difficult. I do eat a lot of chocolate. hee hee
4/6/13 2:38 P
Have you ever had your body fat tested to know how close you are to the healthy range? When you're as close as you are to your goal weight, body fat is going to be a better indicator of health vs. a number on the scale. If you're already in the healthy range, that could be one reason you're having trouble losing more.
4/6/13 1:36 P
MLS616- I'm not a dietitian, but if you're unable to lose any more weight maybe your body's happy where it is? My SparkProgram reckons I can get down to 153 pounds. The lowest I've ever been was 150- running 3 miles a day and eating 800 calories (not recommended!) My BMI range reckons I could get lower than that too, but I can't- not unless I wanted to make myself ill- I'm 5'8" and pear shaped. Maybe it's time to be happy with all the progress you've made and go on to maintenance?
ANARIE, I think you're right with your rules...I like that - thanks!
I eat too much chocolate. :
4/6/13 12:32 P
Oh good lord, I clicked the clickable link.
"Think green and beige for dinner" - I'm OUT.
4/6/13 12:30 P
AILEBBELIA, That was Hilarious! I particularly laughed out loud at the "Reset Day"
I am very cynical. You could say I'm not open-minded, or you could say I'm a natural skeptic... one way or the other, when it comes to the Dr. Oz fad of the day, I tend to leave it to other people to figure out that it doesn't work, and just carry about my business...
And I call "total BS." The general idea of the article is basically okay, although it says NOTHING new, but 4 out of the 5 specific steps are just plain wrong and possibly unhealthy.
1) YES, you need to cut fat-- but egg yolks aren't the place to do it. Egg yolks have important micronutrients that we rarely get elsewhere, including some that are important for myelination (keeping the fatty sheath around your nerves healthy.) Cut things like butter or cheese, stop eating ANY snack foods with fat, maybe even have smaller servings of things like nuts. Or eat one yolk and two whites instead of two whole eggs-- that works pretty well and makes tastier scrambled eggs and omelets IMO.
2) Low-fat salad dressings, yes. But not non-fat, because you need at least a tiny bit of fat alongside leafy greens to properly absorb some of the vitamins. Most people use far too much dressing on their salads, so you'll probably trim more calories by cutting back to a tiny drizzle of regular or reduced-fat dressing than you would by pouring on the fat-free, which is usually high in sugar.
3) No argument here. In those last few pounds, it's more important than ever to weigh and measure your food, because you're going to be hungry, and it's pretty well established that when you're hungry, your eyes deceive you into thinking portions are smaller than they look when you're not hungry.
4.) Sigh. It doesn't matter what time you eat. Old wives' tale.
5) Doctor Oz's minions shilling supplements. None of these things work; the only weight you'll lose with these is in your pocketbook. This was the "point" of the article because it brings in ad clicks, but it's just their way of selling rip-off products under Dr. Oz's name while still being able to say, "but Dr. Oz doesn't actually *endorse* the rip-offs! It wasn't OUR ad; we just get paid to let them show up on our site so you'll *think* Dr. Oz says they work."
As to your original question, if you use the formula of 10 calories per pound of goal weight, it probably won't hurt anything. You'd be eating around 1200 calories, which is the minimum most women need in order to get their basic nutrients. SparkPeople probably has you at 1200-1500, right? Eating at the lower end of that range is reasonable as long as it doesn't make you feel ill.
If you want my opinion as someone who has struggled with those last few pounds more than once, I would say that the 5 "rules" are:
1) Make sure you really do have fat left to lose. Get a serious, medical-grade body composition test, because you can't lose fat if you don't have any excess. Your body will only let fat get just so low before it starts burning muscle, nerve tissue, bone, and other organs for energy.
2) Cut whatever calories you don't need. That means refined sugar, first of all. I'm not usually in favor of being extreme about anything, but for me to lose those last pounds, I have to cut out the sugar almost completely. That's largely because it's the only source of unnecessary calories I have left. If you've already cut empty sugar calories, then it's time to look at reducing fat if you're over your lower limit, or protein if you're getting more of that than you really need.
3) There are no other "rules." Losing the last few pounds is HARD because your body doesn't think you need to do it at all. Just keep plugging away until you find what works for you.
I appreciate you responded, but I think we need to stay more open minded.
I have been on SP for a long time. I am ALWAYS within my alloted ranges. I exercise and ride dressage 5 times a week - it's very hard work.
I do not lose any weight.
So I can safely say - this isn't working either.
Fitness Minutes: (4,362)
4/6/13 12:03 P
Dr Oz is hated around here and the plan is stupid.
Starving is less complicated.
This author is doing lots of damage by saying that we gain and lose weight by eating (one serving size) of a particular food that is not on her preapproved list on the right day!
Here is my book idea:
Monday: only eat foods that start with the letter M. Tuesday: only eat foods that start with the letter T. Wed: this is your reset day. Watch as many Dr. Oz shows as you can. Thur. only eat foods with the letter F (to trick your body) Fri. only eat foods that start with the letter T.
If you don't lose weight, you didn't follow my plan to the T! It's your fault.
I will email Dr. Oz and ask when I can appear on his show to promote my plan. Wish my luck.