Should I increase my calorie intake?

youmnahm96

Before I ask my main question, I'll add some background about myself.
I started losing weight in August and have since lost 22 pounds through a 1200 calorie diet and about half an hour of exercise daily. Since I used to never work out before, I started with power walking on the treadmill and have worked my way up to running at intervals. My goal weight is technically 120 pounds, but to be honest I don't care about the number on the scale. I am really trying to lose the fat around my belly and lower back (the champion belt). I struggle to eat at 1200 every day because I love to eat but I am scared to go over my limit.

So now I'm at a point where I have hit a plateau (as expected), and while I don't mind staying 130 pounds (my current weight) I still have that excess fat on my stomach. I know I should combine strength training with cardio in order to build lean muscle; to do this, should I increase my calorie intake? If so, by how much?

donjessop

Without knowing your height and what you are currently eating it is difficult to give you a really good recommendation, but here goes with some general comments:

- Ensure that you are eating enough protein. The recommended daily allowance is 0.37 g per pound of body weight. If you are exercising (and it looks like you are running) than this number should probably go even higher to 0.5 g or more. Also ensure that your protein consumption is spread throughout the day and not concentrated in just one or two meals. My dietitian has me spreading my protein intake through five meals a day.
- Ensure you are staying hydrated. Drinking lots of water will not only flush your system, but it will make you feel less hungry throughout the day.
- The 1200 calorie barrier was based on the assumption that a calorie reduction of greater than 20% of your TDEE (Total Daily Energy Expenditure) is potentially dangerous to your system. The "average" women was supposed to be consuming 1500 calories a day so a 20% reduction brings it down to 1200 calories. To make it more personal go to any of the TDEE calculators (ex. http://iifym.com/tdee-calculator/) and work out what your TDEE is. Subtract 20% from that and aim for that number. If you find that 1200 calories is below that 20% mark, you should probably increase it, but do it slowly so as to not shock your system.
- Losing fat around the belly is difficult. It is sometimes the last fat to come off due to the nature of the fat.

This whole thing is a gradual change to a better lifestyle, with an emphasis on gradual. Sudden changes (>20% reduction in calories from TDEE) really need to be backed up by a physician or dietitian. I commend you on your progress right now and I applaud you on your approach to your health. Keep up the good work.

youmnahm96

Without knowing your height and what you are currently eating it is difficult to give you a really good recommendation, but here goes with some general comments:

- Ensure that you are eating enough protein. The recommended daily allowance is 0.37 g per pound of body weight. If you are exercising (and it looks like you are running) than this number should probably go even higher to 0.5 g or more. Also ensure that your protein consumption is spread throughout the day and not concentrated in just one or two meals. My dietitian has me spreading my protein intake through five meals a day.
- Ensure you are staying hydrated. Drinking lots of water will not only flush your system, but it will make you feel less hungry throughout the day.
- The 1200 calorie barrier was based on the assumption that a calorie reduction of greater than 20% of your TDEE (Total Daily Energy Expenditure) is potentially dangerous to your system. The "average" women was supposed to be consuming 1500 calories a day so a 20% reduction brings it down to 1200 calories. To make it more personal go to any of the TDEE calculators (ex. http://iifym.com/tdee-calculator/) and work out what your TDEE is. Subtract 20% from that and aim for that number. If you find that 1200 calories is below that 20% mark, you should probably increase it, but do it slowly so as to not shock your system.
- Losing fat around the belly is difficult. It is sometimes the last fat to come off due to the nature of the fat.

This whole thing is a gradual change to a better lifestyle, with an emphasis on gradual. Sudden changes (>20% reduction in calories from TDEE) really need to be backed up by a physician or dietitian. I commend you on your progress right now and I applaud you on your approach to your health. Keep up the good work.

Thank you for the reply and the link! I'm 5 ft 4 in by the way. I think I'll increase it to 1300 calories a day since I exercise daily and continuously exceed my limit anyway.

YouHadMyCuriosity

Hey! I'm almost your exact same stats right now- 5'4.5, around 131, goal weight of 124, mostly focused on having less body fat and more/strong muscles. I'm down from 142 in the last 1.5 months.

I am continuing to see big changes in my body through walking, on average 13K steps a day (similar to the fact that you are using a treadmill, though I am working up my way to jogging/running more of those steps).

So, very similar so far- the two differences I can tell you, are that I'm averaging around 1600-1700 calories a day, and incorporating strength training "lifting heavy". If you don't care about the number on the scale as much as body fat, and how you look, I 100% recommend it. Even though I've only lost 11 lbs, I look smaller than I used to look at a lower weight than this. Look up "In Place of a Roadmap", they have some great calculations you can do to figure out your TDEE (total daily expenditure) and BMR (basal metabolic rate, essentially how much you would burn if you were in a coma). That's how I figured out a ballpark of how much I needed to be consuming. No one here will be able to give you an accurate number of how many calories you need to be consuming, because we don't know the specifics of your lifestyle, so you will need to do the TDEE calculator, or try adding 100 calories a day each week and see where you start seeing results. I can tell you that, based on our similar statistics, you are probably eating too little, especially if you want to start strength training and reshaping your body, rather than simply becoming a smaller version of how you look now.

One thing, if you start strength training, take measurements rather than going by the scale- if you start building some muscle, you won't lose weight quickly, but your body will start to get smaller. Good luck!!!

youmnahm96

Hey! I'm almost your exact same stats right now- 5'4.5, around 131, goal weight of 124, mostly focused on having less body fat and more/strong muscles. I'm down from 142 in the last 1.5 months.

I am continuing to see big changes in my body through walking, on average 13K steps a day (similar to the fact that you are using a treadmill, though I am working up my way to jogging/running more of those steps).

So, very similar so far- the two differences I can tell you, are that I'm averaging around 1600-1700 calories a day, and incorporating strength training "lifting heavy". If you don't care about the number on the scale as much as body fat, and how you look, I 100% recommend it. Even though I've only lost 11 lbs, I look smaller than I used to look at a lower weight than this. Look up "In Place of a Roadmap", they have some great calculations you can do to figure out your TDEE (total daily expenditure) and BMR (basal metabolic rate, essentially how much you would burn if you were in a coma). That's how I figured out a ballpark of how much I needed to be consuming. No one here will be able to give you an accurate number of how many calories you need to be consuming, because we don't know the specifics of your lifestyle, so you will need to do the TDEE calculator, or try adding 100 calories a day each week and see where you start seeing results. I can tell you that, based on our similar statistics, you are probably eating too little, especially if you want to start strength training and reshaping your body, rather than simply becoming a smaller version of how you look now.

One thing, if you start strength training, take measurements rather than going by the scale- if you start building some muscle, you won't lose weight quickly, but your body will start to get smaller. Good luck!!!

Thanks that seems to be what I need right now, except I'm a newbie and I work out at home with makeshift weights. But I'll take your word for it; I've done a lot of cardio and trained myself to run so it seems strength training's the next step.

YouHadMyCuriosity

Hey! I'm almost your exact same stats right now- 5'4.5, around 131, goal weight of 124, mostly focused on having less body fat and more/strong muscles. I'm down from 142 in the last 1.5 months.

I am continuing to see big changes in my body through walking, on average 13K steps a day (similar to the fact that you are using a treadmill, though I am working up my way to jogging/running more of those steps).

So, very similar so far- the two differences I can tell you, are that I'm averaging around 1600-1700 calories a day, and incorporating strength training "lifting heavy". If you don't care about the number on the scale as much as body fat, and how you look, I 100% recommend it. Even though I've only lost 11 lbs, I look smaller than I used to look at a lower weight than this. Look up "In Place of a Roadmap", they have some great calculations you can do to figure out your TDEE (total daily expenditure) and BMR (basal metabolic rate, essentially how much you would burn if you were in a coma). That's how I figured out a ballpark of how much I needed to be consuming. No one here will be able to give you an accurate number of how many calories you need to be consuming, because we don't know the specifics of your lifestyle, so you will need to do the TDEE calculator, or try adding 100 calories a day each week and see where you start seeing results. I can tell you that, based on our similar statistics, you are probably eating too little, especially if you want to start strength training and reshaping your body, rather than simply becoming a smaller version of how you look now.

One thing, if you start strength training, take measurements rather than going by the scale- if you start building some muscle, you won't lose weight quickly, but your body will start to get smaller. Good luck!!!

Thanks that seems to be what I need right now, except I'm a newbie and I work out at home with makeshift weights. But I'll take your word for it; I've done a lot of cardio and trained myself to run so it seems strength training's the next step.

I work out at home as well, so it's not impossible, but it does take a little investment. I was just more apt to invest in building up a home gym than buy a membership, since the area I live in doesn't have a gym that really appeals to me for the money they charge.

youmnahm96

Hey! I'm almost your exact same stats right now- 5'4.5, around 131, goal weight of 124, mostly focused on having less body fat and more/strong muscles. I'm down from 142 in the last 1.5 months.

I am continuing to see big changes in my body through walking, on average 13K steps a day (similar to the fact that you are using a treadmill, though I am working up my way to jogging/running more of those steps).

So, very similar so far- the two differences I can tell you, are that I'm averaging around 1600-1700 calories a day, and incorporating strength training "lifting heavy". If you don't care about the number on the scale as much as body fat, and how you look, I 100% recommend it. Even though I've only lost 11 lbs, I look smaller than I used to look at a lower weight than this. Look up "In Place of a Roadmap", they have some great calculations you can do to figure out your TDEE (total daily expenditure) and BMR (basal metabolic rate, essentially how much you would burn if you were in a coma). That's how I figured out a ballpark of how much I needed to be consuming. No one here will be able to give you an accurate number of how many calories you need to be consuming, because we don't know the specifics of your lifestyle, so you will need to do the TDEE calculator, or try adding 100 calories a day each week and see where you start seeing results. I can tell you that, based on our similar statistics, you are probably eating too little, especially if you want to start strength training and reshaping your body, rather than simply becoming a smaller version of how you look now.

One thing, if you start strength training, take measurements rather than going by the scale- if you start building some muscle, you won't lose weight quickly, but your body will start to get smaller. Good luck!!!

Thanks that seems to be what I need right now, except I'm a newbie and I work out at home with makeshift weights. But I'll take your word for it; I've done a lot of cardio and trained myself to run so it seems strength training's the next step.

I work out at home as well, so it's not impossible, but it does take a little investment. I was just more apt to invest in building up a home gym than buy a membership, since the area I live in doesn't have a gym that really appeals to me for the money they charge.

So for someone who works out at home with limited equipment, how would you suggest I start?

YouHadMyCuriosity

Hey! I'm almost your exact same stats right now- 5'4.5, around 131, goal weight of 124, mostly focused on having less body fat and more/strong muscles. I'm down from 142 in the last 1.5 months.

I am continuing to see big changes in my body through walking, on average 13K steps a day (similar to the fact that you are using a treadmill, though I am working up my way to jogging/running more of those steps).

So, very similar so far- the two differences I can tell you, are that I'm averaging around 1600-1700 calories a day, and incorporating strength training "lifting heavy". If you don't care about the number on the scale as much as body fat, and how you look, I 100% recommend it. Even though I've only lost 11 lbs, I look smaller than I used to look at a lower weight than this. Look up "In Place of a Roadmap", they have some great calculations you can do to figure out your TDEE (total daily expenditure) and BMR (basal metabolic rate, essentially how much you would burn if you were in a coma). That's how I figured out a ballpark of how much I needed to be consuming. No one here will be able to give you an accurate number of how many calories you need to be consuming, because we don't know the specifics of your lifestyle, so you will need to do the TDEE calculator, or try adding 100 calories a day each week and see where you start seeing results. I can tell you that, based on our similar statistics, you are probably eating too little, especially if you want to start strength training and reshaping your body, rather than simply becoming a smaller version of how you look now.

One thing, if you start strength training, take measurements rather than going by the scale- if you start building some muscle, you won't lose weight quickly, but your body will start to get smaller. Good luck!!!

Thanks that seems to be what I need right now, except I'm a newbie and I work out at home with makeshift weights. But I'll take your word for it; I've done a lot of cardio and trained myself to run so it seems strength training's the next step.

I work out at home as well, so it's not impossible, but it does take a little investment. I was just more apt to invest in building up a home gym than buy a membership, since the area I live in doesn't have a gym that really appeals to me for the money they charge.

So for someone who works out at home with limited equipment, how would you suggest I start?

Hopefully someone more educated on fitness than me will chime in, but to start, if you have no equipment at all, I would suggest doing body weight exercises, such as push ups, planks, lunges, squats, tricep dips, etc- you can look up body weight exercises online to get more ideas.

If you're willing to spend money on just one item, though, I would suggest a kettlebell. The amount of exercises you can do with a kettlebell, to me, are probably the best bang for your buck. I used Kettleworx DVDs when I started out with kettlebells, and was amazed by how much you can accomplish with just that one piece of equipment, but you can find videos on youtube that show you exercises, or just google it. My favorite, by far, is kettlebell swings! They work most of your muscle groups at one time, and they have done wonders for my legs and butt. While I have gotten a little addicted to strength training and have gone on to purchase a lifting bar, barbells, etc., I would say that if your current limitations are working out at home, and not spending too much to get started, I have gotten the most use out of the kettlebell as far as benefit vs. dollar amount.

Hope that helps a little, I am not a fitness expert by any means, but I can attest to the fact that I have had some pretty good success with the things I mentioned.

CorlissaEats

Use the calculators on iifym.com
Find your TDEE calories based on a good exercise week for you and your BMR calories and aim for about 500 less than your TDEE. BMR is important because its the amount you need just to lay there in a coma breathing. Eating less that this amount from long periods has the potential to be harmful, in my opinion. I eat more on days when I exercise so my goal changes, but I try to never eat below my BMR. Even if I am not hungry, I eat because I am working out hard.

Honestly, I fell into that category of people that had to start eating more in order to start losing weight. I slowly increased my fitness over the first 2 months. I hit a mini plateau after the first 5lb drop. I was a little afraid of increasing my calorie goal at first but increasing your fitness level increases your energy expenditure which also increases your bodies fuel needs. I'm taller and probably a little more muscular but I eat between 1700-2000 calories daily and Im still losing. Try increasing for about 3 weeks and see what your scale and measuring tape say.

youmnahm96

Hey! I'm almost your exact same stats right now- 5'4.5, around 131, goal weight of 124, mostly focused on having less body fat and more/strong muscles. I'm down from 142 in the last 1.5 months.

I am continuing to see big changes in my body through walking, on average 13K steps a day (similar to the fact that you are using a treadmill, though I am working up my way to jogging/running more of those steps).

So, very similar so far- the two differences I can tell you, are that I'm averaging around 1600-1700 calories a day, and incorporating strength training "lifting heavy". If you don't care about the number on the scale as much as body fat, and how you look, I 100% recommend it. Even though I've only lost 11 lbs, I look smaller than I used to look at a lower weight than this. Look up "In Place of a Roadmap", they have some great calculations you can do to figure out your TDEE (total daily expenditure) and BMR (basal metabolic rate, essentially how much you would burn if you were in a coma). That's how I figured out a ballpark of how much I needed to be consuming. No one here will be able to give you an accurate number of how many calories you need to be consuming, because we don't know the specifics of your lifestyle, so you will need to do the TDEE calculator, or try adding 100 calories a day each week and see where you start seeing results. I can tell you that, based on our similar statistics, you are probably eating too little, especially if you want to start strength training and reshaping your body, rather than simply becoming a smaller version of how you look now.

One thing, if you start strength training, take measurements rather than going by the scale- if you start building some muscle, you won't lose weight quickly, but your body will start to get smaller. Good luck!!!

Thanks that seems to be what I need right now, except I'm a newbie and I work out at home with makeshift weights. But I'll take your word for it; I've done a lot of cardio and trained myself to run so it seems strength training's the next step.

I work out at home as well, so it's not impossible, but it does take a little investment. I was just more apt to invest in building up a home gym than buy a membership, since the area I live in doesn't have a gym that really appeals to me for the money they charge.

So for someone who works out at home with limited equipment, how would you suggest I start?

Hopefully someone more educated on fitness than me will chime in, but to start, if you have no equipment at all, I would suggest doing body weight exercises, such as push ups, planks, lunges, squats, tricep dips, etc- you can look up body weight exercises online to get more ideas.

If you're willing to spend money on just one item, though, I would suggest a kettlebell. The amount of exercises you can do with a kettlebell, to me, are probably the best bang for your buck. I used Kettleworx DVDs when I started out with kettlebells, and was amazed by how much you can accomplish with just that one piece of equipment, but you can find videos on youtube that show you exercises, or just google it. My favorite, by far, is kettlebell swings! They work most of your muscle groups at one time, and they have done wonders for my legs and butt. While I have gotten a little addicted to strength training and have gone on to purchase a lifting bar, barbells, etc., I would say that if your current limitations are working out at home, and not spending too much to get started, I have gotten the most use out of the kettlebell as far as benefit vs. dollar amount.

Hope that helps a little, I am not a fitness expert by any means, but I can attest to the fact that I have had some pretty good success with the things I mentioned.

Thanks for the feedback, I've been in panic mode all week so its nice to hear from others. I've heard a lot of great things about about kettlebell workouts; I don't own one but I was following a Jillian Micheals routine once while using a paint bucket instead. That's the kind of improvising I meant lol

youmnahm96

Use the calculators on iifym.com
Find your TDEE calories based on a good exercise week for you and your BMR calories and aim for about 500 less than your TDEE. BMR is important because its the amount you need just to lay there in a coma breathing. Eating less that this amount from long periods has the potential to be harmful, in my opinion. I eat more on days when I exercise so my goal changes, but I try to never eat below my BMR. Even if I am not hungry, I eat because I am working out hard.

Honestly, I fell into that category of people that had to start eating more in order to start losing weight. I slowly increased my fitness over the first 2 months. I hit a mini plateau after the first 5lb drop. I was a little afraid of increasing my calorie goal at first but increasing your fitness level increases your energy expenditure which also increases your bodies fuel needs. I'm taller and probably a little more muscular but I eat between 1700-2000 calories daily and Im still losing. Try increasing for about 3 weeks and see what your scale and measuring tape say.

I've calculated my BMR and TDEE but I'm scared to increase my calorie intake in the event that I overestimate the amount of exercise I do daily. Some days I don't push myself hard enough