5'3 122 lb woman REALLY wanting to lose 15 lbs! Need tips!

chelsealjames

Hi everyone! This is my first post on here! I've remained at this 122-124 lb weight for the past year and a half, and really want to get back to where I was before, at 110 lbs! I generally eat healthy and work out every day. I'm usually under in my calories, but the weight isn't coming off! Help!

FitJoani

thats most likely cause you dont have to!!! you are at a healthy wt already and most likely what your body wants you to be at!!!

sarahliftsUP

What kind of exercises are you doing? If you are doing the same stuff over and over again you might need to up it a bit. You need to put stress on the body and shock it so it will burn more calories thus lose weight.

You exercise everyday? You definitely need rest days. Try taking at least a day off from exercising a week. This is so your body can repair itself.

How much are you under your calories by? If you are not eating 1200 calories then that will be an issue. Are you eating your exercise calories? It's important to eat those as well.

chelsealjames

Is it possible I'm not eating enough calories? I guess I thought the less I would eat the more I would lose weight. I usually take 2 days off a week, not back to back days.

Today I did one of the insanity dvd's then went to a yoga class after.

HIzara

Hey Chelsea,

What's your body frame? Medium or Small?

I have a small frame. I started out 3 months ago at 125 and now I'm at 106 lbs!

What are your workouts like?

fxdl2k2

Have you checked with your doctor? You are at a healthy weight based upon the information given. Maybe you just need to tone for the sleek look.

HIzara

Forgot to say that I'm also 5'3" and I am aiming to lose 6 more lbs!

rachel5576

well you are where i was at a few months ago. I have to two pounds to go reach my goal of 110 @ 5'3"! Unless you arent eating enough exercise and watching your calories should do the trick. I do aerobics and try to fit in strength training at least 2x's a week. i do couch potato to 5k, various exercise videos that i own or find on exercise tv, yogatoday.com, youtube etc. I get bored very easily so i try to mix it up. Drinking enough water has really helped me. Good luck!

chelsealjames

Hlzara, thats me exactly!! I have a small frame, with short legs, so any extra weight looks like more on my short/small frame. What are your workouts like? and your diet? I've been trying to alternate my workouts. Sunday I did insanity cardio intervals, yesterday I did a spin class, and today I did insanity circuit training and a yoga class.

chelsealjames

rachel5576, do you think its possible i'm not eating enough calories? i did insanity dvd and yoga today and i've consumed around 1,000 calories today, and probably wont eat anymore tonight.

HIzara

Hlzara, thats me exactly!! I have a small frame, with short legs, so any extra weight looks like more on my short/small frame. What are your workouts like? and your diet? I've been trying to alternate my workouts. Sunday I did insanity cardio intervals, yesterday I did a spin class, and today I did insanity circuit training and a yoga class.

These are really good workouts. Keep it up!!! But I think my secret ingredient to losing a ton of weight really fast has to be JOGGING.

I jog about 4x-6x a week.

In addition, I take a combination of the following: Shadowbox class, Lift class, Pilates class and I also hike once a month. So, our workouts are pretty similar in this regard. I work out about 8x-9x a week total in the past 12 weeks (this is to try to lose weight, it is not at maintenance level).

I also eat about 1200-1400 cal a day. So..... You may want to try jogging and up your calories at least up to 1200 cal a day (not to include calories burnt into the calculation). Oh and are you getting enough protein? I take a protein shake after every workout that burns at least 450 calories (which is a lot of burning for our small frame)!!!

HIzara

Have you checked with your doctor? You are at a healthy weight based upon the information given. Maybe you just need to tone for the sleek look.

Unless Chelsea has wide hips (genetically) or is a very curvy woman (being Latina or Black American), being anywhere close to 120 lbs and only 5'3" is considered very heavy for this height.

I am much happier being under 110 lbs then being close to anywhere near 120 lbs.

chelsealjames

Hlzara, thats me exactly!! I have a small frame, with short legs, so any extra weight looks like more on my short/small frame. What are your workouts like? and your diet? I've been trying to alternate my workouts. Sunday I did insanity cardio intervals, yesterday I did a spin class, and today I did insanity circuit training and a yoga class.

These are really good workouts. Keep it up!!! But I think my secret ingredient to losing a ton of weight really fast has to be JOGGING.

I jog about 4x-6x a week.

In addition, I take a combination of the following: Shadowbox class, Lift class, Pilates class and I also hike once a month. So, our workouts are pretty similar in this regard. I work out about 8x-9x a week total in the past 12 weeks (this is to try to lose weight, it is not at maintenance level).

I also eat about 1200-1400 cal a day. So..... You may want to try jogging and up your calories at least up to 1200 cal a day (not to include calories burnt into the calculation). Oh and are you getting enough protein? I take a protein shake after every workout that burns at least 450 calories (which is a lot of burning for our small frame)!!!

Yes, I love to jog!! Problem is that I don't have a whole lot of extra time, because I am in school and that takes up a lot of my time. And as far as the protein shake, what do you mean by it "burns 450 calories"??

I'm pretty sure I'm eating enough protein. Even though I only ate about 1,000 cal today, my protein intake was at 56g because I try to incorporate nuts into my snacks to fill me up. Protein is essential while in school, too! Brain food!

And I may be asking a lot of questions, but in a typical day, what is your diet like?

bellinachuchina

Unless Chelsea has wide hips (genetically) or is a very curvy woman (being Latina or Black American), being anywhere close to 120 lbs and only 5'3" is considered very heavy for this height.

I am much happier being under 110 lbs then being close to anywhere near 120 lbs.

You made me laugh "being latina or black american" :laugh: There's curvy anglo women out there, I assure you. Ummm, for myself, Italian, large frame, 5'2, 134lbs. Alll of the women in my family have an *kitten*. My hips are like BAM, I like a womanly figure. I look good at this weight, and I'm a midget I think the poster suggesting she ask her Dr. is probably on the same level as most of us reading this, like "You're 120lbs. and want to weigh less??". To each his own, if that is where you feel comfortable, then by all means I just had to represent for the curvy ladies, and point out that amusing classification of yours.

leakewh

I agree....give me something durable to lean on please....lol

HIzara

Unless Chelsea has wide hips (genetically) or is a very curvy woman (being Latina or Black American), being anywhere close to 120 lbs and only 5'3" is considered very heavy for this height.

I am much happier being under 110 lbs then being close to anywhere near 120 lbs.

You made me laugh "being latina or black american" :laugh: There's curvy anglo women out there, I assure you. Ummm, for myself, Italian, large frame, 5'2, 134lbs. Alll of the women in my family have an *kitten*. My hips are like BAM, I like a womanly figure. I look good at this weight, and I'm a midget I think the poster suggesting she ask her Dr. is probably on the same level as most of us reading this, like "You're 120lbs. and want to weigh less??". To each his own, if that is where you feel comfortable, then by all means I just had to represent for the curvy ladies, and point out that amusing classification of yours.

That's definitely cool. I'd give anything to have an *kitten* and some boobs too! Trust me, we small frame people are jealous of you guys!

sherrik10

How does your clothes fit? That is the real test not the scale. I am 5'1 and weigh 122 (I am trying to get to 120). I wear a size 6-8. Don't let the scale tell you how you should be.

leakewh

Don't get me wrong Hizara....you look pretty durable...and judging from your picture you're not lacking in either of those departments....

fxdl2k2

Check out this from the National Institute of Health.

http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf

As someone said, to each her own. I stand by my comment of checking with your doctor to find out where your healthy weight is for your personal situation.

HIzara

Hlzara, thats me exactly!! I have a small frame, with short legs, so any extra weight looks like more on my short/small frame. What are your workouts like? and your diet? I've been trying to alternate my workouts. Sunday I did insanity cardio intervals, yesterday I did a spin class, and today I did insanity circuit training and a yoga class.

These are really good workouts. Keep it up!!! But I think my secret ingredient to losing a ton of weight really fast has to be JOGGING.

I jog about 4x-6x a week.

In addition, I take a combination of the following: Shadowbox class, Lift class, Pilates class and I also hike once a month. So, our workouts are pretty similar in this regard. I work out about 8x-9x a week total in the past 12 weeks (this is to try to lose weight, it is not at maintenance level).

I also eat about 1200-1400 cal a day. So..... You may want to try jogging and up your calories at least up to 1200 cal a day (not to include calories burnt into the calculation). Oh and are you getting enough protein? I take a protein shake after every workout that burns at least 450 calories (which is a lot of burning for our small frame)!!!

Yes, I love to jog!! Problem is that I don't have a whole lot of extra time, because I am in school and that takes up a lot of my time. And as far as the protein shake, what do you mean by it "burns 450 calories"??

I'm pretty sure I'm eating enough protein. Even though I only ate about 1,000 cal today, my protein intake was at 56g because I try to incorporate nuts into my snacks to fill me up. Protein is essential while in school, too! Brain food!

And I may be asking a lot of questions, but in a typical day, what is your diet like?

What I meant by 450 calories burnt is that I make sure I workout at least 60 minutes per session and that I burn at least 450 calories per session in order to take a protein shake. It's just because protein shakes are expensive and I don't want to waste money! 56g of protein in a day is excellent!!

However, I still take a protein shake after every hardcore workout, just for muscle recovery so that I can workout with high intensity and lots of energy the next day. They say that if you work out a lot, you are actually okay to take enough protein in g in your weight in lbs. So 110lbs = 110g of protein per day is OKAY. But that is if you work out intensely and hard core, not for someone that only works out 2-3x a week. Normal maintenance is half of your weight in g. So, 110lbs = 55g a day (for someone that works out 2x-3x a week, for weight maintenance).

Omg, my diet is going to be a long conversation. I'll have to get back to you on that.

HIzara

But if you don't work out, period, I wouldn't recommend taking more than 1/2 your weight in g of protein. But, I'm no expert. It's just what I've read.

HIzara

How does your clothes fit? That is the real test not the scale. I am 5'1 and weigh 122 (I am trying to get to 120). I wear a size 6-8. Don't let the scale tell you how you should be.

I have small bones and a small frame. Being over 110 lbs for me means, a muffin top belly and love handles. It doesn't look good. But for someone with wide hips, the fat spreads around and you can't see anything hanging. I would love to have a butt and be an hour glass figure, but that can't work with my body frame. It all depends on your body shape!!

eveunderground

At 5'3" 120 is NOT EVER considered heavy. That being said, if you're trying to lose a few pounds, it's all vanity weight, meaning your body doesn't need to lose it. So I'd suggest paying close attention to your diet beyond just counting calories. Make sure you're eating quality whole foods, try to eliminate anything processed.

HIzara

At 5'3" 120 is NOT EVER considered heavy. That being said, if you're trying to lose a few pounds, it's all vanity weight, meaning your body doesn't need to lose it. So I'd suggest paying close attention to your diet beyond just counting calories. Make sure you're eating quality whole foods, try to eliminate anything processed.

Eve, I'd loooooooooooooooooovvvvvvvvvvvvveeeee to agree with you so, so, so, so, so very much b/c then it would mean I could stop working out and be "healthy".

But I went to get my fat measurement at my local gym by a fitness trainer a few months back. My Body Fat percentage was 30% when I was only 120 lbs!

According to their chart, for women, up to 33% is considered "Fat", over 33% is considered "obese".

I wish I made that up, but I did not! That was really a slap on the face for me. :noway:

eveunderground

I totally understand your situation, I was faced with the same thing 10 yrs ago, I lost the weight predominantly through diet. I do question the accuracy of the tests performed at a gym, since people store fat in different areas based on body type the overall percentage could have been way off. I believe the method where they immerse you in water is the most accurate measurement of body fat %. Either way I'm not sure that your personal situation warrants generalizing the statistic for the OP or for most women 5'3" and 120.

Lyadeia

Is it possible I'm not eating enough calories? I guess I thought the less I would eat the more I would lose weight.

Most people think this, and this is where a big problem lies. Without going into the science too deeply, I will try to explain a core concept to fat loss. We need to burn the fat and feed the muscle at the same time. Basically, cardio and weight training burns the fat, but in order for your body to do this correctly and efficiently, you need to be feeding the muscle with nutritious food. So thinking this way, it becomes clear that eating less can stunt your progress, if not completely stop it, because you are not giving your muscles what they need to get through the exercises which in turn burn the fat.

Oftentimes, people go into what is called starvation mode where they eat too few calories and the body simulataneously holds on to the body fat it has because the brain realizes that it is not getting nourished from food that it wants. The body fat is stored and used sparingly to keep your body alive and in check. People can go for literally months without food! This is why. When you increase how much you are eating, what you are actually doing is giving your lean muscle the fuel it needs to work. When this happens, the lean mass pushes through exercise which we already know burns fat and causes you to lose weight.

Long story short: eat more nutritious food and your body will in turn work better at burning fat.

Took me years to believe that, but when I started putting it into practice, the body fat started melting right off of me. :):):) Good luck!

cioccio16

Hey The only solution that I can suggest is the p90-x program it really works and works and you will be in the best shape of your like. This program is awesome you will never see such fast results as you will with the p90-x . Try it you won't be disappointed I promises. It is only about 120.00 cheaper than any gym membership. Buy the recovery drink too tast great and also helps with sore mussels too!!

rastrillo

You are correct! you need to eat more! the calories allotd to you on myfitnesspal.com are already less than you need. When you are working out like you are, you must eat the calories back that you spent working out. If you don't, your body will revolt and actually lower your metabolism. You will feel tired alot and hold as much as possible. Consume all or as close to all the calories allowed on myfitnesspal. take them in frequent snacks as well as small meals. Don't stuff! You will see the results you want.

bacardigirl

The scale is a terrible way to judge if you need to lose weight or not...so is BMI. (since it doesn't factor in fat vs. lean muscle mass, it just adds it all together as one) The best thing is to get your body fat tested by a Dr. or sports trainer. I am 5'2", 118 and had my BF tested two weeks ago. It was 25.9%, so in order to get it down to 20.9% (and not change lean muscle, just lose fat), I would only need to drop 5 lbs of fat. Does that make sense?

chelsealjames

I'm actually trying out the insanity workouts! I like them a lot so far because they really challenge me, whereas running isn't a challenge anymore. I try to incorporate other exercises throughout the week like cycling and yoga, and take 1 or 2 days off from working out completely.

chelsealjames

You are correct! you need to eat more! the calories allotd to you on myfitnesspal.com are already less than you need. When you are working out like you are, you must eat the calories back that you spent working out. If you don't, your body will revolt and actually lower your metabolism. You will feel tired alot and hold as much as possible. Consume all or as close to all the calories allowed on myfitnesspal. take them in frequent snacks as well as small meals. Don't stuff! You will see the results you want.

so how can i get more calories without eating too much carbs, sugars, and fats? because even if i eat more veggies they're still not that high in calories...
but thank you so much for your advice!