How do i know how much to eat to lose weight/upping calorie intake?

alymcd1

I'm 5'0 & 100 pounds and trying to lose a few. I may sound very tiny as it is, but i have excess weight in my stomach and hips (mostly) that i would like to lose (only about 5 lbs) and eventually tone up with muscle and gain more weight with that. I don't want any negative or harassing comments, because by reading this i can see how it could sound like i am small enough, i am definitely not a stick.

I have been running a lot lately (the past month or so), avg. 3.5 miles 4-5 times a week. I eat very good (compared to most, i think). I dont drink soda, dont like sweets, dont drink coffee, dont eat fast food, and have cut out almost all processed foods. I eat lots of fruits/veggies/protein (especially on running days, carbs too). I burn about 220 calories on my runs, on average.

I havent lost any weight since i have been running, but only recently have i been counting calories (not on this site) and realized i dont get enough often. Im not just looking at the numbers on the scale to judge this, because i may be gaining muscle in my legs or have water weight, but i see no difference in the mirror or the way my clothes fit. Generally I am full fast, especially on running days my body is a little more sensitive to big meals. I know i need to eat more, i am afraid im not losing weight because i am in starvation mode...which is obvious.
How much should i be eating apx. each day to lose a little weight (1 lb every week or 2) but still be healthy?

Should i up my calorie intake for a week or two to get my body used to more food? Like up it a lot? I currently get 800-1300 a day (not starving myself, i literally feel full), but i know i need more than this even if i dont feel hungry. Should i up it a lot at first, then drop it so my body changes what it is used to so i can lose more weight while eating a sufficient amount? (If that makes sense)

Theres just so many calculations and every site tells me something different on how much i should be eating each day...but I'm just confused on the whole process, really.

cwolfman13

At your height and 100 pounds you really shouldn't be trying to lose weight.

you have body composition issues...the way you address those is via fitness...particularly a good resistance training routine...not by trying to drop below a healthy weight.

psuLemon

cwolfman13 wrote: »

At your height and 100 pounds you really shouldn't be trying to lose weight.

you have body composition issues...the way you address those is via fitness...particularly a good resistance training routine...not by trying to drop below a healthy weight.

This... this is actually quite common with those who are underweight or near underweight. If you don't have good body composition you will probably never see that really flat stomach. The best approach is to set your calories around maintenance (or 100-200 calories below) and have a good resistance program. If you are new to resistance training, there is potential for some muscle gain (a few lbs) that would help with improved composition. If that doesn't work, it would be time to consider a bulk because even 5 lbs of muscle could provide a huge improvement to body fat %.

alymcd1

So i should do more anaerobic exercise to gain weight/lose body fat?

alymcd1

psulemon wrote: »

cwolfman13 wrote: »

At your height and 100 pounds you really shouldn't be trying to lose weight.

you have body composition issues...the way you address those is via fitness...particularly a good resistance training routine...not by trying to drop below a healthy weight.

This... this is actually quite common with those who are underweight or near underweight. If you don't have good body composition you will probably never see that really flat stomach. The best approach is to set your calories around maintenance (or 100-200 calories below) and have a good resistance program. If you are new to resistance training, there is potential for some muscle gain (a few lbs) that would help with improved composition. If that doesn't work, it would be time to consider a bulk because even 5 lbs of muscle could provide a huge improvement to body fat %.

So i should do more anaerobic exercise to gain weight/lose body fat?

alymcd1

psulemon wrote: »

cwolfman13 wrote: »

At your height and 100 pounds you really shouldn't be trying to lose weight.

you have body composition issues...the way you address those is via fitness...particularly a good resistance training routine...not by trying to drop below a healthy weight.

This... this is actually quite common with those who are underweight or near underweight. If you don't have good body composition you will probably never see that really flat stomach. The best approach is to set your calories around maintenance (or 100-200 calories below) and have a good resistance program. If you are new to resistance training, there is potential for some muscle gain (a few lbs) that would help with improved composition. If that doesn't work, it would be time to consider a bulk because even 5 lbs of muscle could provide a huge improvement to body fat %.

and what exactly do you mean by "good body composition"?

higgins8283801

alymcd1 wrote: »

psulemon wrote: »

cwolfman13 wrote: »

At your height and 100 pounds you really shouldn't be trying to lose weight.

you have body composition issues...the way you address those is via fitness...particularly a good resistance training routine...not by trying to drop below a healthy weight.

This... this is actually quite common with those who are underweight or near underweight. If you don't have good body composition you will probably never see that really flat stomach. The best approach is to set your calories around maintenance (or 100-200 calories below) and have a good resistance program. If you are new to resistance training, there is potential for some muscle gain (a few lbs) that would help with improved composition. If that doesn't work, it would be time to consider a bulk because even 5 lbs of muscle could provide a huge improvement to body fat %.

and what exactly do you mean by "good body composition"?

I'm not that person, but I think it means your body doesn't have it's fat distributed evenly.
If you want the flat stomach, you are going to need to tone up. Not lose weight. Strength Training will help even it out and tighten you.

alymcd1

higgins8283801 wrote: »

alymcd1 wrote: »

psulemon wrote: »

cwolfman13 wrote: »

At your height and 100 pounds you really shouldn't be trying to lose weight.

you have body composition issues...the way you address those is via fitness...particularly a good resistance training routine...not by trying to drop below a healthy weight.

This... this is actually quite common with those who are underweight or near underweight. If you don't have good body composition you will probably never see that really flat stomach. The best approach is to set your calories around maintenance (or 100-200 calories below) and have a good resistance program. If you are new to resistance training, there is potential for some muscle gain (a few lbs) that would help with improved composition. If that doesn't work, it would be time to consider a bulk because even 5 lbs of muscle could provide a huge improvement to body fat %.

and what exactly do you mean by "good body composition"?

I'm not that person, but I think it means your body doesn't have it's fat distributed evenly.
If you want the flat stomach, you are going to need to tone up. Not lose weight. Strength Training will help even it out and tighten you.

that makes sense! thank you! how much do you suggest i eat a day? with running mostly, i can do some strength training right now but im really into running since i just moved next to the beach lol

Liftng4Lis

Lift weights.

cwolfman13

I'll just leave this here...

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Also, my wife is about 5'2" and runs anywhere between 3-5 miles 5-6 days per week and she hits the weight room 3 days per week (she's doing the Strong Curves program)...she's around 125 and generally eats between 2,000 - 2,200 calories per day, sometimes more. She's pretty lean at about 20% BF.

Keep in mind that body comp isn't a short term proposition...you're not going to hop into the weight room and look like you've been pushing and pulling for a decade in a matter of a few weeks. Resistance training is a long term investment in your body composition, among other things.

cwolfman13

cwolfman13 wrote: »

I'll just leave this here...

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Also, my wife is about 5'2" and runs anywhere between 3-5 miles 5-6 days per week and she hits the weight room 3 days per week (she's doing the Strong Curves program)...she's around 125 and generally eats between 2,000 - 2,200 calories per day, sometimes more to maintain. She's pretty lean at about 20% BF. She could easily eat more and just pack on some muscle.

Keep in mind that body comp isn't a short term proposition...you're not going to hop into the weight room and look like you've been pushing and pulling for a decade in a matter of a few weeks. Resistance training is a long term investment in your body composition, among other things.

alymcd1

cwolfman13 wrote: »

I'll just leave this here...

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Also, my wife is about 5'2" and runs anywhere between 3-5 miles 5-6 days per week and she hits the weight room 3 days per week (she's doing the Strong Curves program)...she's around 125 and generally eats between 2,000 - 2,200 calories per day, sometimes more. She's pretty lean at about 20% BF.

Keep in mind that body comp isn't a short term proposition...you're not going to hop into the weight room and look like you've been pushing and pulling for a decade in a matter of a few weeks. Resistance training is a long term investment in your body composition, among other things.

thanks! i appreciate the sharing!