HELP

kimmie_prior

Hi All,

I dont seem to be losing weight but feel im eating well and exercising most days - I know its a slow process but im now starting to lose my motivation due to not seeing results.

I lost 50kgs 7 years ago through weight watchers but since then have gained 10 kgs back. My goal is to lose 5kg but ultimate goal is 8kgs. I know the last 10kgs are always the hardest and small losses are still a loss but im yo yoing up and down 100grams and its driving me insane. Im not feeling and losses in my clothes either.

I weigh and measure 99% of my foods.

I have opened my diary and would love some feedback please.

Thanks
Kimmie

DancingMoosie

I looked at your last 2 days, and it looks pretty good, although kinda low on calories. What are your gym workouts?

AmyRhubarb

Often it's a matter not just of eating less calories, but eating the RIGHT AMOUNT of calories - not too many, but not too few either. It looks like you're set on the magical 1200 a day goal, but you're coming in WAY under most days.

How do you calculate your calorie burns? If you are using a HRM and feel your burns are reasonably accurate, you should be eating most, if not all of those burned calories back, especially when you're set to 1200 a day. Food is fuel - eat the right amount for your height, current weight and exercise and the body happily functions, burning the fat and feeling good.

Realize that the daily goal MFP gives you already has you at a deficit - meaning you could eat all 1200 calories every single day (and even more, most likely), do zero exercise and you'll lose weight. Burning off more cals through exercise leaves you with a much larger deficit, too large, leading to many problems in the long run, including a stall in weight loss. That's why MFP adds your burned exercise cals back into your goal - you are expected to eat them back. Your daily NET cals should be at or near goal at the end of the day.

Good info here: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

and here: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

kimmie_prior

Thanks for the feedback !

My work outs consist of spin classes, gym routines ( cardio machines followed by weight circuits ) I do have a HRM an use that for my calories burnt.

I thought my calories may be a little low but then ir ead Michelle Bridges losing the last 5kg and she has all her female clients on 1200 calories per day and not eating back exercise calories, she believes a large deficit caused by exercise is a good thing, so im totally confused !

Kimmie

DancingMoosie

IDK, cause I have to eat a lot more than that. 1600 was too low for me, and I got sent to the ER with bradycardia. I quit logging at 1950+ exercise because it was just too much. How do you feel?

editorgrrl

Good info here: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

^^^This. With such a small amount of weight to lose, your goal should be set to .5 lb. per week. Choose an activity level, and MFP will give you a calorie goal w/ your deficit built in. Log your exercise, and eat back at least half your exercise calories.

Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food.