I'm almost there. Now what?

jen_092

Hi everyone!
I'm wondering if anyone can give me a little advice regarding the tail end of my weight loss. I started off at the very high end of a healthy BMI, and wanted to lose about 15 pounds (5'7, trying to go from 160lbs to 145). A few weeks in I realized that I would need to start hitting the gym harder to look the way I want - which is toned, flat stomach, like my high school soccer player days lol (that was only 5 years ago, thanks freshman 15). So I started doing a small amount of strength training at home this week to ease my way into it - I plan to do more as I get back into the swing of things. At this point I've lost about 12 pounds, so I'm very close to my goal, and I'm wondering if I should increase my calories at all? I've been eating 1300-1500. I ask because I don't want my calorie deficit to cause me to lose more muscle. Yet, I still have plenty of fat in my midsection, so I'm unsure what to do with the calories to get rid of that, too. I know this stuff takes time, but I want to do it right. Thank you so much for reading! Also, I'm looking to add new friends if anyone is interested in helping me out there, too :-)

Forty6and2

Weight lifting, my friend! Do squats, deadlifts, etc to get a stronger core. You can't spot reduce but building that muscle will help as you lose weight. I would also suggest upping your calories to lose a half pound a week since you're three pounds from your goal weight and take the rest slow. Best of luck to you!

AJ_G

Once you hit your goal, reverse diet back up until you hit maintenance. Basically add back 50 to 100 calories to your daily goal every week until you reach a point where you maintain your weight.

Liftng4Lis

AJ_G wrote: »

Once you hit your goal, reverse diet back up until you hit maintenance. Basically add back 50 to 100 calories to your daily goal every week until you reach a point where you maintain your weight.

Yep

jen_092

Forty6and2 wrote: »

Weight lifting, my friend! Do squats, deadlifts, etc to get a stronger core. You can't spot reduce but building that muscle will help as you lose weight. I would also suggest upping your calories to lose a half pound a week since you're three pounds from your goal weight and take the rest slow. Best of luck to you!

Thank you for addressing my specific concerns! I've just been doing squats and crunches to start. Soon I'll add many more exercises! But MFP says these don't burn calories when I enter them - only cardio does - how is that exactly?
I will bump up to 0.5 a week, that sounds good because I'm at 1 a week right now and it came off faster than that. Is it good to have the extra calories to fuel the strength/lifting workouts?

terbusha

I agree. Once you hit the weight you'd like to maintain, reverse diet back up to your maintenance calorie level. As for exercise, hit those weights. Compound weight lifting exercises are an awesome way to get the body compositional changes you want and reduce your body fat. If you're exercising hard and eating to maintain your weight, you'll decrease your body fat over time. It can feel like a slow process, but it works.

StaciMarie1974

Your body is always using energy/burning calories - and MFP takes that into consideration in setting your goals. Weight lifting does not burn a significant amount of calories beyond what you normally burn. That's why entering does not add calories burned. Cardio, on the other hand, burns at a higher rate (than general daily activity) because you're moving multiple major muscle groups for an extended period of time.

HeySwoleSister

There is a strength training entry under the cardio category, I always just log that. I know my heart gets pounding when I'm pushing myself with weights, and unlike some of the other cardio "credits" in the MFP database, I think the default for weight training is pretty realistic.

(No, MFP, I don't believe that skiing for a few hours is going to essentially double my calorie need for the day, as nice as that would be...)

SLLRunner

jenxbowers wrote: »

Hi everyone!
I'm wondering if anyone can give me a little advice regarding the tail end of my weight loss. I started off at the very high end of a healthy BMI, and wanted to lose about 15 pounds (5'7, trying to go from 160lbs to 145). A few weeks in I realized that I would need to start hitting the gym harder to look the way I want - which is toned, flat stomach, like my high school soccer player days lol (that was only 5 years ago, thanks freshman 15). So I started doing a small amount of strength training at home this week to ease my way into it - I plan to do more as I get back into the swing of things. At this point I've lost about 12 pounds, so I'm very close to my goal, and I'm wondering if I should increase my calories at all? I've been eating 1300-1500. I ask because I don't want my calorie deficit to cause me to lose more muscle. Yet, I still have plenty of fat in my midsection, so I'm unsure what to do with the calories to get rid of that, too. I know this stuff takes time, but I want to do it right. Thank you so much for reading! Also, I'm looking to add new friends if anyone is interested in helping me out there, too :-)

Yes. Anytime you have a small amount of weight to lose, you need to set your goals to lose .5 pounds a week. Once you reach your goal, you eat maintenance. In order to gain muscle, you either eat at maintenance or slightly above. I've been maintaining for about a year and some odd months now, but I also have been eating slightly above maintenance every now and again because I heavy weight lift. I have seen amazing changes in my body, and I feel great.

SLLRunner

AJ_G wrote: »

Once you hit your goal, reverse diet back up until you hit maintenance. Basically add back 50 to 100 calories to your daily goal every week until you reach a point where you maintain your weight.

This too.

SLLRunner

EWJLang wrote: »

There is a strength training entry under the cardio category, I always just log that. I know my heart gets pounding when I'm pushing myself with weights, and unlike some of the other cardio "credits" in the MFP database, I think the default for weight training is pretty realistic.

(No, MFP, I don't believe that skiing for a few hours is going to essentially double my calorie need for the day, as nice as that would be...)

MFP calorie estimates are overestimated. I use 1 calorie for weight lifting, since it's difficult to tell how much it actually burns each session.

Wouldn't it be nice if we really did burn as many calories as MFP, gym machines, and other internet sources estimate?

jen_092

Thanks everyone! I think I will add back 50-100 calories at a time to see what happens.
I think I'll be doing some research about different exercises that are right for me. If I could afford to get my gym membership back I would, but for now I'm stuck using the crappy small free gym at school (pretty sure there is a decent enough weight room but I get intimidated by the athletes). I hope one day when I'm no longer a poor college student I can get a personal trainer. Since I am reluctant to use the weight room at school right now, is it worthwhile to do some squats, push-ups, crunches, etc. at home? How can I challenge myself at home?