Need help !!

Zarka_91
Zarka_91 Posts: 99 Member
in Health and Weight Loss
Hello all,

Im currently stuck on the same weight for past two weeks. I run 5-7 miles a day and currently weigh 135lbs, height is 5 1

I dont think i have hit a plateau !

My understanding is im eating fewer calories (1200 sometimes less) and may need to increase them to 1440 or either my muscles are retaining water due to running..

Should i increase my calories? Or change my diet. My clothes feel loose though and tummys getting flatter maybe im building muscle (without strength training

Replies

  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2016
    Yes you should increase to 1440. 1200 is the lowest you can go to lose weight. While you might lose weight at 1200, there is 0 wiggle room and eating too little only compounds weight loss efforts.

    If you can still lose X pounds a week at 1440, nice and steady, you should do that as this is sustainable, much more healthy for you your body and it help you stay in a better calorie balance so you can workout and carry out your day to day activities and not have any unwarranted side effects..

    Also if you want to strength train, highly recommended. You can even sprinkle in a little cardio if you want to. But moreover exercise should be fun enjoyable and meet fitness goals such as building strength, getting fit and strong. Strength training will help you build some minimal muscle and help you maintain those muscles during weight loss. Cardio can help you with your calorie deficit as well. Its great for your cardiovascular health as well.
  • healthygreek
    healthygreek Posts: 2,137 Member
    Most important is making sure you're weighing everything you eat on a food scale-if not, then you may be eating more than you think. Measure your caloric liquids and log everything!
  • Zarka_91
    Zarka_91 Posts: 99 Member
    Thanks guys !

    Yes im increasing my calorie intake to 1440 now and also incorporating strength training and will see if it brings results next week. just have to plan 6 small meals now. i do eat often but little which used to make up my 1200 calories. its just hard eating a lot.

    i have ordered a food scale last week, should be here soon. liquid wise i only drink water and 3 cups of green tea which i do log.

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