just a general question.

jlynnm70

Ok - as a busy mom of 5 I know that I don't get the exercise that I need. Before someone else simply says MAKE TIME - understand that I am working on that aspect to see what I can fit into the routine that I can stick with (I have learned early mornings DO NOT WORK for ME). However I have a few questions that I need some relatively simple answers for (I know there never are any! LOL) All the acronyms out there are confusing if you don't know what they are - so if I have the wrong one let me know please)

Background - 43 yo female - 5'1" and currently 143# (I'm down 7# in the last month) - I sit at a desk at a law firm all day long (sedentary). I currently am at 1200 calories a day. I came up with that amount in MFP - not using any of the TDEE or BMR stuff - because frankly - I don't understand them anyway, even after googling them.

1. In understand that basic premise - create a deficit.

2. I try to do things throughout the day at work to increase my movement (NEAT??) I know that I am by no means getting workout at my desk, but I try to do push ups against the counter, or jumping jacks throughout the day and I have some pedals under my desk that I try to use just to move rather than just sit. - my question is - it is going to do any good to do these mini exercises throughout the day??? I do try to get out with the kids and play during the week and I take the kids roller skating every Sunday. During those periods I know I am getting a workout in - I can feel it (tho it is mostly cardio)

3. Any other tips from anyone while I am trying to find a gym/find childcare/etc. so that I can get a REAL workout in would be helpful.

Thanks

megsmom2

If you're eating only 1200 Cal....you're already at a good size deficit. Maybe too much of one. Patience!

Iknowsaur

If you're eating only 1200 Cal....you're already at a good size deficit. Maybe too much of one. Patience!

For her weight it doesn't seem CRAZY low, but it could be higher without giving her trouble.

lunapetu0311

I think the little bits of exercise you are doing throughout the day are great! That's exactly what one must do when they can't dedicate a full block of time to exercise. Though the calorie burn may be fewer, it's certainly greater than doing nothing at all.

Are you able to exercise during your lunch break? Either at a close by gym or just walking the area near your work? Then you can either save 15 minutes to eat your lunch or if you are allowed to, eat at your desk? I understand you may be sweaty and stuff but you will need to make a sacrifice somewhere if you really want to start working out more.

How about working out in the evenings after your children have gone to bed? I will sometimes workout in my garage with weights, doing pushups, jumping jacks, squats, sit ups, etc. Or do a workout video?

Are you in the position to purchase a treadmill or bike for your home that you can use when you have some time?

And you don't have to work out EVERY day....maybe start with 2 days and go up from there. So even though it can be inconvenient to workout -- if you only have to do it twice a week -- that might help you feel better about it?

Good luck -- I definitely know it's not fun or always easy to make time for exercise. Do what you can

loubidy

Everything you're doing sounds pretty good to me, the only thing I would suggest is you find some way to incorporate weight training of some sort?

arabianhorselover

Every little bit helps. Are their stairs you can do?

jonnythan

Don't try to do mini-workouts at work. By all means be more active to burn more calories, but pushups and whatnot are kind of a waste of time and effort. Focus your strength training into defined workouts.

My tips for you:

1) Buy a Fitbit. $100 device that does an amazing job of quantifying your actual calorie burns from regular daily activity. I think they're absolutely incredible.

2) Roller skating and playing with your kids are all the cardio you need. You don't need to spend time on a treadmill; a moderately active lifestyle is quite sufficient.

3) Find a gym and use gym time to focus on strength training. This will help you get stronger but also preserve your muscle mass as you lose weight. Muscle is where tone, shape, and firmness come from.

4) Do a search on "Bodyweight routines" and you will find a number of threads that give good suggestions for quality bodyweight strength routines you can do at home, right now, in 30-60 minutes.

Therealobi1

Hiyah I started with just 20 mins a day after work before I went to sleep. I found the 30 day shred on you tube. Later on found fitnessblender.com and hasfit.com. Just find a window in your day that suits you. good luck.

devil_in_a_blue_dress

If you're eating only 1200 Cal....you're already at a good size deficit. Maybe too much of one. Patience!

For her weight it doesn't seem CRAZY low, but it could be higher without giving her trouble.

Actually given her weight, that seems excessively low. The less you have to lose the smaller your deficit should be.

Iknowsaur

If you're eating only 1200 Cal....you're already at a good size deficit. Maybe too much of one. Patience!

For her weight it doesn't seem CRAZY low, but it could be higher without giving her trouble.

Actually given her weight, that seems excessively low. The less you have to lose the smaller your deficit should be.

She's 5'1 though o:

jonnythan

If you're eating only 1200 Cal....you're already at a good size deficit. Maybe too much of one. Patience!

For her weight it doesn't seem CRAZY low, but it could be higher without giving her trouble.

Actually given her weight, that seems excessively low. The less you have to lose the smaller your deficit should be.

She's 5'1 though o:

Her BMR is probably around 1350 calories a day, which means her *sedentary* TDEE Is over 1600. Add in exercise calories and you're probably looking at a TDEE of 1700-1900. So 1200 is fairly low. Not ridiculously low, but fairly low.

devil_in_a_blue_dress

If you're eating only 1200 Cal....you're already at a good size deficit. Maybe too much of one. Patience!

For her weight it doesn't seem CRAZY low, but it could be higher without giving her trouble.

Actually given her weight, that seems excessively low. The less you have to lose the smaller your deficit should be.

She's 5'1 though o:

That probably doesn't matter. 1,200 is the bare minimum for all/most people and the goal she was likely given to lose 2 pounds per week, which is likely too aggressive given the amount of weight she has to lose.

OP, I echo the suggestion of goggling home body weight exercises

michellekicks

1200 is probably fine and you don't really need to add activity. That will be a deficit for sure. If you exercise, you're supposed to eat more. I would ensure your goal is set to no more than 1 lb/week loss though...

jlynnm70

1200 is what MFP gave me to lose 1-2 # a week based on sedentary activity level . I do eat back calories on Sundays when we roller skate - and sometimes I go over my 1200 a bit (to maybe 1300) - I try to diary it pretty close tho - since I know that sometimes things are miss measured or labels are incorrect and I allow for that. (I read that calories and portions on labels can be off by as much as 10% and still be within government guidelines - so if they UP the portion and DOWN the calories I don't want to be totally messed up!

I know I need to get some strength training in. I am in no position to pay too much for anything at fitbit/treadmill. I have some hand weights at home, but they aren't much and I'd like to get more (I watch craigslist constantly). There is a planet fitness close to my house for $10 a month (However I'm not in the best neighborhood and I'm a little scared to go there alone) Although I want to lose some weight and get in shape, I'm not that big!

Someone once told me as long as you were moving it was better than not - then others say don't bother with any of it at work, but I feel like I have desk butt! I try to go for a walk over lunch when the weather will allow - I only get 30 min for lunch - so eating something quick and a walk around the area is about all there is time for.

Mr_Knight

Sounds like you've got it together! All the TDEE and BMR and whatnot is, frankly, a needless distraction. What you're doing is pretty much perfect - pick a reasonable eating level and stick to it.

At your size, 1200 is just fine.

jlynnm70

oh - and based on my height (remember I'm really short!) I want to lose about 20#

mschicagocubs

There are a lot of things online that could totally fit into your day. Research. I typed in 15 minute workout at home and got a lot of results.

http://www.realsimple.com/health/fitness-exercise/workouts/15-minute-workouts-00000000030641/index.html

Lizzy622

You seem to have this under control. 7# in a month is excellent. I carried a pair of sneakers in my car so I could drop my kids off at soccer or whatever activity they were doing and put on sneakers and walk around the field or parking lot until I had to pick them up again.

jlynnm70

4) Do a search on "Bodyweight routines" and you will find a number of threads that give good suggestions for quality bodyweight strength routines you can do at home, right now, in 30-60 minutes.

Thanks = I found a couple of routines that start off kind of easy - but can be built on - without needing any equipment - actually he even uses things you have around the house- like a chair and a milk gallon! Works for us financially challenged!