up the cals or persist?

losingArni
losingArni Posts: 89
in Health and Weight Loss
Hello,
So, just wondering what advice people had on my current situation which is frustrating to absolute life out of me.
These are my measurements and numbers....
-19 year old female
-166cm (5'' 4'')
-CW - 61.8kg (136 pounds)
-UGW - 53kg (116 pounds)
-current calorie intake - 1200
-casual desk job so don't move much
-exercise 3-4 times a week for an average of 40 mins (biking, walking mostly)

yeah, so, my diary is open for anyone who would like to have a look, I have upped my cals to 1300 tonight but have not yet started trying it out,
Ive lost around 7kg so far so am about half way but for the last 3 weeks have lost nothing in 1200cals.
basically I would love some advice on what to do to get my weight loss going again because im getting to unmotivated.

im thinking about upping my cals to 1300 and eating back half of all exercise I do, and only getting calories from healthy food whilst also watching my macros. I don't know though,

thanks for any help in advance.

Replies

  • kazsjourney
    kazsjourney Posts: 263 Member
    I would suggest reading thru this : http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • amcsouth
    amcsouth Posts: 283 Member
    ^^ Great article

    You can try out 1300calories for a week or two and see how it affects you. I personally tried eating more calories and my weight loss started up again.

    Looking at your diary I think maybe you should try eating more vegetables + proteins too :)
  • Sjenny5891
    Sjenny5891 Posts: 717 Member
    I stalled when I hit the mid 130's. I was right around Thanksgiving/ Christmas and i was making some other changes as well so i went to Maintain for 2 weeks.... i kept around 200 calories short of my goal each day...... when i went back to 1200, i lost pretty good again. I also added some kind of exercise every day for an hour six days a week.
  • Docmahi
    Docmahi Posts: 1,603 Member
    first the general 'plateau' advice

    - ensure accuracy of calorie burns (the MFP calorie counter was accurate for me when I weight around 220-240 pounds, as a male, meaning it vastly overestimates most people) Even if you are wearing a HR monitor you can subtract your BMR for the duration of the workout from the HRM
    - ensuring accuracy of logging (if you are doing more eyeballing then you think, a scale is a great tool and some measuring cups, I found i was underestimating teaspoons and table spoons and wayy overestimating ounces of meat)

    now on to ways to fix it

    I was stuck at 220 at one point and 195 at one point (I am around 184 right now) and the following broke me out
    - ensuring adequate fiber and hydration (normal BM, prolly TMI)
    - ensuring even carbohydrates (I make sure and hit carbs consistently every day - between 200-225) so it minimizes fluctuation in glycogen weight
    - ensuring at least my body weight in protein a day
    - I only upped my calories if I upped my cardio as well

    and if all else fails you can always try low carb, but it just saps my strength in the gym so i prefer to not do it

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