Where would you direct me?

wyattj99

I'm 5'3' at around 140 lbs. I have already lost close to 70 lbs but been stuck in a rut for a few months now. I work out 6 days a week about 30 mins in the morning plus have Fitbit so I move through out the day. I do exceed over 10K steps.

I have check my calorie intake on different web sits and TDEE as well. I just don't know where to be with my calories right now. I think upping them would be good but then I get scared, cause I have been upping them and not going anywhere. I go to lower them and my stomach growls.

Where would you put them? I need ideas. I do have a food scale, I do prepare my foods at home for the week. I do the 80/20 rule but soon I should get stricter to 90/10 rule. Please help me!

amandarunning

http://community.myfitnesspal.com/en/discussion/113609/relatively-light-people-trying-to-get-leaner#latest

Some useful stuff here. I recently changed calories to 12 cal per lb bodyweight and finally the scale is shifting!

wyattj99

Thank you. I think I get this.

amandarunning

Good luck. I really tightened up my logging - set macros to 1g protein per lb bodyweight and similar for carbs. I was eating at TDEE minus % for ages and nothing. 2 weks at 12 cal/lb and 3lbs loss.

wyattj99

Everytime I tighten up my calorie intake my stomach growls...it's annoying..lol

wyattj99

Anyone else have ideas?

healthygreek

I eat a huge bowl of veggies every day along with my proteins and fats. In combination I am very well satisfied eating 1280 a day plus 1/2-3/4 of my exercise calories back.
I also drink lots of water!
Fiber
Fat
Protein

segacs

If you've been stuck for several months, the answer is going to be to eat less, not more.

The other thing I can think of is that maybe your workout routine is too easy for you, now. You need to keep increasing the difficulty of your workouts in order to get those calorie burns, because a smaller body burns fewer calories anyway, and because you get stronger. Looking at your diary, I see you earning back rather large numbers of exercise calories (600-700 per day) which probably is unrealistic considering you're much smaller now.

Try changing up your workouts and dropping your calories by about 100 or so from where you are now. Or eat back fewer of your workout calories. One of those.

wyattj99

Thanks. I need to go harder with work outs for sure.

Nickers5405

It might be the kind of food as opposed to the amount of calories. Your body will adjust to anything after long enough so switching your type of workouts and maybe the kind of diet you're on could help get the ball rolling again.

A good way to switch things up is try a Keto diet - low to no carbs - high fats high protein.

Goodluck! Add me if you want more suggestions!

wyattj99

I'm thinking more healthy fats for sure.

esjones12

Switching stuff up usually helps me break a stalemate. You just get more into it and are more careful with your nutrition which helps tip the scales. If you are not far from your goal weight then it takes a ton of detail and precision to lose weight....

Best of luck!

999tigger

Eat less,
Tighten your logging, I had a look and theres scope.
Harder workouts.

wyattj99

I did mention when I tighten my logging I'm hungry. I did get a food scale

Laura732

Try adding more food in 300 calorie increments. Try it for about two weeks and see where you stand.

neanderthin

wyattj99 wrote: »

I did mention when I tighten my logging I'm hungry. I did get a food scale

Try more nutrient dense foods, you get to eat more without increasing calories. Also the thermic effect is increased which generally means you stay full longer.

AmandaHugginkiss

herrspoons wrote: »

wyattj99 wrote: »

I did mention when I tighten my logging I'm hungry. I did get a food scale

Unfortunately, when you diet you will feel hungry from time to time. This is unavoidable for most people.

So true.

wyattj99

Thank you, I will have to try that.

wyattj99

Laura732 wrote: »

Try adding more food in 300 calorie increments. Try it for about two weeks and see where you stand.

That is what I am doing now, but a couple of days I went more than I should =(

WalkingAlong

What calorie level are you eating at now? You're just within healthy/normal BMI now so it's going to be hard.

If you don't like feeling hungry maybe try an intermittent fasting protocol, for a change. If you don't learn to adapt to the low-eating days, you will at least feel real hunger and recognize it's not going to kill you if you wait to eat. There are ways to quiet a noisy stomach. Drink some broth or tea. Have some veggies.

Good luck!

cbri02

wyattj99 wrote: »

I'm 5'3' at around 140 lbs. I have already lost close to 70 lbs but been stuck in a rut for a few months now. I work out 6 days a week about 30 mins in the morning plus have Fitbit so I move through out the day. I do exceed over 10K steps.

I have check my calorie intake on different web sits and TDEE as well. I just don't know where to be with my calories right now. I think upping them would be good but then I get scared, cause I have been upping them and not going anywhere. I go to lower them and my stomach growls.

Where would you put them? I need ideas. I do have a food scale, I do prepare my foods at home for the week. I do the 80/20 rule but soon I should get stricter to 90/10 rule. Please help me!

This is where training intensity comes in to play. In order to take it to the next level you have to take your training up a notch. Cardio acceleration would be ideal for you now to further achieve your gains.