WEIGHT LOSS HELP ASAP

cheltgirl87

Hi im Kayley im 27 years old and i am 5 ft 2 and weigh 200 pounds , I cannot lose weight I am so confused on what to eat how many calories to comsume and exercise I have been told to do no exercise and only eat 1,300 then other ppl say eat 1,600 and exercise 2 hours a day every day im in desperate need and info to burn fat (I cant do sit ups, push ups or planks) so please can anybody help , I tried weights for a week and ate 1,500 but i gained 2 pounds !!! PLEASE SOMEONE HELP ME BEFORE I GO INSANE !!!! if anyone answers me then please can you tell me what calories and or exercise to do please

Vex3521

Thing is you have to stick with for more than a week on things, I know it's frustrating. Short of surgery there is no overnight fix and it's about finding what works for you best. I also find that keeping a log of measurements vs just using a scale is very helpful. I had a 2lb gain but lost 5 inches so you have that extra tool with measurements instead of just wondering why the scale went up and thinking you aren't making any changes.

1200 is too low for me, I work long days with a hectic life and 3rd shift job so I upped it to 1400 and I have been far less grouchy. Right now I am using dailyburn and had been doing squats and such at my desk on breaks so I decided to add in some of the 30day workout challenges since I like seeing progress in things. Maybe day 1 a 10 second plank is murder...... but by day 30 you CAN hit that 120 second plank. It's why I like those workout challenges!!

I like the db 15 series a lot since it fits into my schedule and it's helping regain some strength and trim me up (I have lost 5 inches overall since 2/17) so I am very optimistic I will reach my mini goal of being able to tolerate doing tapout xt by 4/5 since I have a bad knee and trying to start that series put me in way too much pain and I ended up swelling.

I do a lot of housework and turn up the radio and dance with it while I clean. Figure that justifies the calorie burn estimates I get on here when I log. If I can get back in the gym I will likely have to adjust my calories and go back to using tdee - 20 to 30% for a more accurate intake because last time I was struggling until I upped the calories and weight peeled off.

Hope some of this helps

cheltgirl87

Thank you I was thinking of doing the biggest loser workout as they use a lot of weights doing that twice a day for 30 mins and doing a aerobics/walk workout aswell just one a week for a hour as I read weights burn more fat than cardio

Pack100

Work out all you want but your diet is the most important thing to focus on.

DemoraFairy

Stick to the calories MFP suggests for you and log any exercise you do. If you don't do any exercise, that's fine, you'll still lose weight if you stick to your calorie goal. When you do do exercise, log it and eat the calories back (or only eat some of the calories back if you're worried about the burn being overestimated, most people go for 50%-80%).

Also, weight loss isn't linear - some weeks you'll lose, some you'll stay the same, some you'll gain. You have to stick at it, there will be weeks when you're up 2lbs (especially if you've just started a new exercise program), but then it'll be gone the next week, or the week after. And bare in mind you will fluctuate from day to day, one day you could be 2lbs heavier than the day before, then 2lbs lighter again the day after. I find it best to weigh every day and write it down, though some people prefer to weigh once a week or once a month.

Good luck!

cheltgirl87

This is where I'm confused I don't know what to do on any of it because at beginning of jan I ate 1,300 and exercised 5 times a week cardio only for 1 hr I lost 5 pounds in the first 2 weeks but then I didn't lose any then I changed it to 1,500 and exercised 4 times a week and nothing's working I need help on exercises and calories I am eating healthy

krithsai

First of all, hi I suppose you've put in your numbers into MFP and arrived at your caloric goals? I highly recommend setting your weight loss goal to 0.5 lb/week to start with so you don't get very frustrated. You can keep tweaking it as you get more comfortable with your diet and exercise pattern. Start with a combination of cardio and weight training. Cardio will help you build cardiovasular strength and weight training will make sure you're not losing muscle. And yes, in the long run, weight training helps you retain muscle which helps you burn more resting calories. Hope this helps!

kimny72

Plug your stats into MFP and let it give a calorie goal. This is how many calories you should eat. Weight loss is mostly what you eat, exercise is for fitness (and can buy you a few extra calories).

If you do a workout, log it and eat back half the calories.
Read the Sexypants sticky thread in the Getting Started Forum.

Be patient and give your body time to adjust. Even if you are perfect, you will not lose weight every week, the body is complicated. Stick to what you are doing for at least 3-4 weeks before making any changes to give it time to work.

Don't overthink it and don't rush it. You didn't gain it all in a month, and you won't lose it all in a month.

Good luck! :drinker:

errollmaclean

I recommend reading the stickies at the top of each forum section. Learning the basics will help take the mystery out of it all. The more you know the easier it gets.

weightsnbakes

I'm 5ft 4 and 218 lbs so I'm roundabout your size and weight.

Firstly, the weight is not going to come off overnight. It's going to take time and you need to be patient. Set your MFP goal to something less aggressive, like 0.5lbs a week. It might not sound like a lot but if you incorporate exercise you are likely not going to eat all your calories.

Track everything that goes into your mouth, the good, bad and ugly. Be accountable! Look at what you are eating, if much of your food is processed or fast food then you are likely not going to lose weight.

As for what to eat, find an eating lifestyle (not a diet, D is a dirty word to me) that you can sustain and that won't drive you crazy. I eat vegetables, fruit, some grains, lots of protein and healthy fats. I also eat cake and chocolate but not every week.

Find an exercise that you can enjoy. Me, I love lifting weights. It's empowering and my guns are getting bigger *flex*. It's important that you find something you can enjoy because if you hate how you are exercising, you're not going to do it.

If you are a beginner then you are likely not going to be able to hold plank for 60 seconds right out the gate. Body strength takes time. The great thing about lifting weights is that you are adding muscle, which in turn burns more calories.

Feel free to add me as a friend, my food log is available to friends as is my exercise log.

But most important, be patient.

cheltgirl87

Thx but it's people tell me I have to exercise at least 5 days a week 2 hours a day with squats planks ect I can't do those , so then I change what was working then I'm always in a vicious circle

kgeyser

cheltgirl87 wrote: »

Thank you I was thinking of doing the biggest loser workout as they use a lot of weights doing that twice a day for 30 mins and doing a aerobics/walk workout aswell just one a week for a hour as I read weights burn more fat than cardio

Working out twice a day is unnecessary. Keep a reasonable calorie deficit and try to get regular exercise. I lost 40 lbs working out 30 mins a day (home workout video) and eating around 1800 calories (my regular deficit plus a portion of exercise calories). Then just be patient - maybe pick a goal unrelated to the scale, like being able to do a certain number of push-ups or run a 5k.

weightsnbakes

What works for one person isn't going to work for another. You are just starting out, so go slow. Start off with walking 30 minutes a day. Or three times a week. Then, add some bodyweight movements like bodyweight squat, elevated pushup and lunges. Go slow. Don't listen to those who are telling you to work out twice a day etc. it's not going to work for you right now. Be patient.

HickoryDickoryDork

Looks like you are getting support so listen to all your new fitness friends and check in with us each day! xoxo

krithsai

cheltgirl87 wrote: »

Thx but it's people tell me I have to exercise at least 5 days a week 2 hours a day with squats planks ect I can't do those , so then I change what was working then I'm always in a vicious circle

Don't listen to those people. Not everyone has the time to workout 2 hours a day. Choose your workouts correctly and plan around your caloric goal for the day. If 45 minutes is all you have, do it. I have all of 45 minutes and I get those 45 minutes only 4-5 times a week. So that's all I do. But I have no problem losing 1 lb/week because I work with my caloric allowance and make sure I log correctly.

krithsai

Also, with respect to not being able to squats and planks, is it some health related reason? Or is it because you think you cannot do them because you're not particularly fit?

sbdevig

cheltgirl87 wrote: »

Hi im Kayley im 27 years old and i am 5 ft 2 and weigh 200 pounds , I cannot lose weight I am so confused on what to eat how many calories to comsume and exercise I have been told to do no exercise and only eat 1,300 then other ppl say eat 1,600 and exercise 2 hours a day every day im in desperate need and info to burn fat (I cant do sit ups, push ups or planks) so please can anybody help , I tried weights for a week and ate 1,500 but i gained 2 pounds !!! PLEASE SOMEONE HELP ME BEFORE I GO INSANE !!!! if anyone answers me then please can you tell me what calories and or exercise to do please [/quo

cheltgirl87

I try doing sit ups and planks I find them hard to do

cheltgirl87

All my weight is my stomach x

DemoraFairy

cheltgirl87 wrote: »

Thx but it's people tell me I have to exercise at least 5 days a week 2 hours a day with squats planks ect I can't do those , so then I change what was working then I'm always in a vicious circle

Doesn't matter what exercise you do or if you don't do any at all. All that matters is what you're eating. You could lose weight sitting down all day if you wanted, which is pretty much what I did at uni - I lost 4 stone doing no exercise and rarely walking more than 2,000 steps a day. Exercise is good, but not necessary.

cheltgirl87 wrote: »

I try doing sit ups and planks I find them hard to do

cheltgirl87 wrote: »

All my weight is my stomach x

Also you can't spot reduce - doing exercises that focus your abs won't make you lose weight from your stomach. Fat will go from wherever the body wants it to go from.

krithsai

weightsnbakes wrote: »

What works for one person isn't going to work for another. You are just starting out, so go slow. Start off with walking 30 minutes a day. Or three times a week. Then, add some bodyweight movements like bodyweight squat, elevated pushup and lunges. Go slow. Don't listen to those who are telling you to work out twice a day etc. it's not going to work for you right now. Be patient.

What she said. I highly recommend Leslie Sansone's home walking videos if you're just starting out. The moves are uncomplicated and you'll break out a nice sweat. You could even do it twice a day without having to spend an insane amount of time on it.

queenliz99

cheltgirl87 wrote: »

All my weight is my stomach x

Read this

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

and this

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

cheltgirl87

How many calories are you eating a day

hollyrayburn

Are you SURE you're only eating that much? Do you use a good scale to weigh your food? Accuracy is key. I very rarely work out, and by eating at a deficit, I lose weight. So while exercise is a great way to get healthy, it is NOT what determines weight loss. And you have to do it more than a week. It didn't take us a week, or a month to put on our extra weight, right?

Weight fluctuates from so many things: water, time of day we weigh, what we're wearing, using a different scale, and for women, of course, the time of the month. Don't be discouraged after a week or two. If you don't see a change, re-evaluate your food, and get back at it. Trial and error.

Good luck, and welcome to the journey!

krithsai

cheltgirl87 wrote: »

I try doing sit ups and planks I find them hard to do

In that case, find some challenge. There are all these challenges out there in which you start off slow and then work up to a goal. Say, you start by doing a 10 second plank and by 60 days, you're able to go up to 120 seconds. You can modify most plans to suit your fitness levels. I am myself doing a 30 day ab challenge but I'm doing it in 60 days because that's what suits my current fitness levels.

This is an example - http://30dayfitnesschallenges.com/30-day-plank-challenge/

weightsnbakes

cheltgirl87 wrote: »

I try doing sit ups and planks I find them hard to do

Of course they are going to be hard if you are just starting. Don't give up though! If you can hold plank for a couple of seconds it's better than nothing. Sit ups are overrated btw, plank all the way. Oh, and if you are trying to *just* lose weight off your belly you need to be more reasonable with yourself. You can't just lose weight off a single part of your body, fat doesn't work that way.

cheltgirl87

Yeah just by seeing the scales go down will be a start

Snip8241

queenliz99 wrote: »

cheltgirl87 wrote: »

All my weight is my stomach x

Read this

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

and this

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

You will learn a tremendous amount from these links. The first one is great. Read, learn and do. Good luck to you.

weightsnbakes

cheltgirl87 wrote: »

Yeah just by seeing the scales go down will be a start

Exactly.

futuremanda

Don't listen to anyone telling you there is a One And Only True Way.

Ex: "you HAVE to eat low carb" or "you MUST exercise 4 times a week"

There's no one, and only, way. And what someone else "needs" is not what YOU need, only you can figure out what you need.

Create your caloric deficit, stick to it. Use MFP to get your numbers. Exercise to help you do this, or don't. The deficit is what takes the weight off.

I personally feel much healthier keeping my fitness separate -- I exercise to feel strong, empowered, to boost my mood, to get energy, to feel better in my own skin. When I tie it to what I'm eating, mainly, then it's like, you bust your butt forever doing things you don't even love, and you can eat, what, a banana or three? I just end up feeling bad.

We are complex creatures with habits and feelings and thoughts and such. We make mistakes, we get impatient, we don't stick to something, we listen to the wrong people, we can't control aspects of our environment, etc. You have to find those things that are in your way and tackle them.

Second the suggestion to read the stickies here. They do a fantastic job of explaining things simply. Other than that, I'd start with vowing to stick to things regardless of whether or not you see progress. Committing to it is the hardest and most important part!

farfromthetree

Use this calculator to help determine your calorie goal.
http://scoobysworkshop.com/accurate-calorie-calculator/

This calculator takes into account your exercise so do not EAT BACK any exercise calories. Keep it simple to start. When I put your stats in for a fairly aggressive weight loss it said 1600/day.
You WILL lose weight at this, assuming you are weighing and logging everything. Make that your goal...to learn how to weigh/log everything accurately. Exercise or dont...as you lose weight exercise becomes a million times easier.Focus on weight loss and if you want to exercise for your mental health, go ahead. But, one thing at a time. Forget cheat meals for now until you are in the swing of things. You cannot do this for a week and stop. Log every day. Eat a lot of protein to help keep you full, do not deprive yourself of your favorite foods...fit them into your 1600 calories.