Burning 200-250 cals enough?

ajc1309

I'm 25, 5'3", 134lbs, eating around 1200 cals a day and burning 200-250 cals on a stationary bike 5-6 times a week. Is this enough for a 1lb a week loss? I'm trying to get to 112lbs and I've only lost 4lbs so far in 50 days (only had my bike for about 3 weeks), weighed in on Tuesday and didn't lose anything from my previous weigh in.

WBB55

Sounds like it's working. Keep it up! Half a pound a week is a great pace.

sheldonklein

Google TDEE calculator. Put in your stats. Eat 500 calls/day less than your TDEE. Measure your calories accurately. You should lose 1lb/week. How much exercise contributes to your deficit is irrelevant - you can maintain a500 calorie deficit with no exercise, hours of exercise, or anything in between.

xingax

You will be increasing your metabolism and increasing muscle mass on a bike that often. You may also want to measure body fat as well as just weight to help you see the real progress you are making. I'm a small female too and 250 calorie burn is a good burn 5-6 times a week. It's an extra day's calorie intake! If you eat them back, eat them in fruit and veg only.

DemoraFairy

xingax wrote: »

You will be increasing your metabolism and increasing muscle mass on a bike that often. You may also want to measure body fat as well as just weight to help you see the real progress you are making. I'm a small female too and 250 calorie burn is a good burn 5-6 times a week. It's an extra day's calorie intake! If you eat them back, eat them in fruit and veg only.

Why eat them back in fruit and veg only? Also she's not likely to be gaining muscle on a deficit. Keeping track of body fat is a good idea, though.

dramaqueen45

As small as you are a half a pound is a more realistic goal for the week- and remember there will be weeks that you don't lose- just keep it up and trust the process.

Liftng4Lis

xingax wrote: »

You will be increasing your metabolism and increasing muscle mass on a bike that often. You may also want to measure body fat as well as just weight to help you see the real progress you are making. I'm a small female too and 250 calorie burn is a good burn 5-6 times a week. It's an extra day's calorie intake! If you eat them back, eat them in fruit and veg only.

NO, this is ridiculous, so disregard.
Sounds like what you're doing is working. Keep it up and it will come.

nordlead2005

Assuming you have accurate measurements all around, you are losing 0.56lb/week. That means your average TDEE is 1480 Calories/Day (Eating 1200 calories + 0.56*3500/7 = 1480). The more accurate your logs, the more accurate you can estimate TDEE.

If you want to lose 1lb/week, you either need to burn an extra 220 Calories/Day, or eat 220 Calories/Day less.

Then again, you could weigh yourself next week and drop 3lb of water weight, which would mean you are losing 0.86lb/week. Normal body fluctuation can easily hide your progress if you are only measuring weight. I went 2 whole weeks without losing a single pound, but now I'm back on track like it never happened without changing anything. I would just keep on trucking along, you are doing good.