Beginner at this whole weight loss thing.. advice?

MarissaPalm

hello everyone recently I have decided to make some major changes in my life, one being my health and weight. about a month ago, I started doing some low impact beginner excersizes from Fitness Blender. I am a 5'0'' female, started around 173 lbs and I am currently down to 167-169 (it fluctuates for some reason). I joined MFP about a week or two ago, not really sure exactly. anyways, it gave me a calorie deficit of 1200, which hasn't been a problem for me (most days). however, I am strictly only focusing on calories, not carbs, protein, or anything like that.

I still eat what I did before, just less of it. I still never go over 1200. I haven't been losing any weight, yet I excersize for at least 30 mins 5-6 days a week.

what am I doing wrong? why have I only lost like 4 pounds and now I'm not losing any weight at all? the excersizes I do are always challening, so I know there's nothing that could go wrong in that department... advice? suggestions? thank you!

MarissaPalm

sorry, forgot to add.. I'd like to be down to at least 135 before the end of the year.

TeaBea

hello everyone recently I have decided to make some major changes in my life, one being my health and weight. about a month ago, I started doing some low impact beginner excersizes from Fitness Blender. I am a 5'0'' female, started around 173 lbs and I am currently down to 167-169 (it fluctuates for some reason). I joined MFP about a week or two ago, not really sure exactly. anyways, it gave me a calorie deficit of 1200, which hasn't been a problem for me (most days). however, I am strictly only focusing on calories, not carbs, protein, or anything like that.

I still eat what I did before, just less of it. I still never go over 1200. I haven't been losing any weight, yet I excersize for at least 30 mins 5-6 days a week.

what am I doing wrong? why have I only lost like 4 pounds and now I'm not losing any weight at all? the excersizes I do are always challening, so I know there's nothing that could go wrong in that department... advice? suggestions? thank you!

About MFP ......1200 is as low as MFP will go. 1200 is a net number which means you "earn" extra calories for working out. This seems counter productive but it's not. Too large a calorie deficit & your body will use (more) muscle for fuel.

Healthy weight loss is about losing the fat....keeping the muscle (as best you can).

Because you are at 1200....I would question if that is a good number for you. Do your goals fit in here?

Pounds per week
75+ lbs to lose 2 lb range
Between 40 - 75 lbs to lose 1.5 lb range
Between 25-40 lbs to lose 1 lb range
Between 15-25 lbs to lose 1 -.50 lb range
Less than 15 lbs to lose 0.5 lbs range

Regarding eating calories back......calorie burns are estimates. Many calorie burns are "generous." Many people on MFP use a percentage .....say eat back 60% and see where you are at. If you feel tired & run down.....eat more. If weight loss stalls...eat less.

Weight loss won't be linear. You might lose nothing for a week or 2 ....and then ....bam! the scale moves.

Re: food. I do the no food is off limits myself. All things in moderation. This is a lifestyle change I'm looking for. Manitaining lost weight is hard work.

Good luck!

Cherimoose

This is asked a few times a day. Basically your muscles holds on to more fluid when increasing exercise. But as long as you're in a calorie deficit, the scale will eventually start moving, so don't worry too much about short-term scale differences.

Cherimoose

By the way, take a multi-vitamin at that calorie level, unless you eat extremely healthy.

MarissaPalm

hello everyone recently I have decided to make some major changes in my life, one being my health and weight. about a month ago, I started doing some low impact beginner excersizes from Fitness Blender. I am a 5'0'' female, started around 173 lbs and I am currently down to 167-169 (it fluctuates for some reason). I joined MFP about a week or two ago, not really sure exactly. anyways, it gave me a calorie deficit of 1200, which hasn't been a problem for me (most days). however, I am strictly only focusing on calories, not carbs, protein, or anything like that.

I still eat what I did before, just less of it. I still never go over 1200. I haven't been losing any weight, yet I excersize for at least 30 mins 5-6 days a week.

what am I doing wrong? why have I only lost like 4 pounds and now I'm not losing any weight at all? the excersizes I do are always challening, so I know there's nothing that could go wrong in that department... advice? suggestions? thank you!

About MFP ......1200 is as low as MFP will go. 1200 is a net number which means you "earn" extra calories for working out. This seems counter productive but it's not. Too large a calorie deficit & your body will use (more) muscle for fuel.

Healthy weight loss is about losing the fat....keeping the muscle (as best you can).

Because you are at 1200....I would question if that is a good number for you. Do your goals fit in here?

Pounds per week
75+ lbs to lose 2 lb range
Between 40 - 75 lbs to lose 1.5 lb range
Between 25-40 lbs to lose 1 lb range
Between 15-25 lbs to lose 1 -.50 lb range
Less than 15 lbs to lose 0.5 lbs range

Regarding eating calories back......calorie burns are estimates. Many calorie burns are "generous." Many people on MFP use a percentage .....say eat back 60% and see where you are at. If you feel tired & run down.....eat more. If weight loss stalls...eat less.

Weight loss won't be linear. You might lose nothing for a week or 2 ....and then ....bam! the scale moves.

Re: food. I do the no food is off limits myself. All things in moderation. This is a lifestyle change I'm looking for. Manitaining lost weight is hard work.

Good luck!

what exactly do you mean by eat back 60%? do you mean if I excersize and burn around 200 calories, I should eat more than half of that back, even if it means going over 1200 calories?

MarissaPalm

By the way, take a multi-vitamin at that calorie level, unless you eat extremely healthy.

honestly, I don't eat that healthy haha not a huge fan of most veggies. which brand/type of multi-vitamins do you suggest?

HerbertNenenger

First you said you haven't been losing any weight, then you said you've only lost 4 pounds. Is it 4 pounds in the two weeks since you said you've joined? If that's the case, that's doing really well and you don't need to question anything just yet.

TeaBea

hello everyone recently I have decided to make some major changes in my life, one being my health and weight. about a month ago, I started doing some low impact beginner excersizes from Fitness Blender. I am a 5'0'' female, started around 173 lbs and I am currently down to 167-169 (it fluctuates for some reason). I joined MFP about a week or two ago, not really sure exactly. anyways, it gave me a calorie deficit of 1200, which hasn't been a problem for me (most days). however, I am strictly only focusing on calories, not carbs, protein, or anything like that.

I still eat what I did before, just less of it. I still never go over 1200. I haven't been losing any weight, yet I excersize for at least 30 mins 5-6 days a week.

what am I doing wrong? why have I only lost like 4 pounds and now I'm not losing any weight at all? the excersizes I do are always challening, so I know there's nothing that could go wrong in that department... advice? suggestions? thank you!

About MFP ......1200 is as low as MFP will go. 1200 is a net number which means you "earn" extra calories for working out. This seems counter productive but it's not. Too large a calorie deficit & your body will use (more) muscle for fuel.

Healthy weight loss is about losing the fat....keeping the muscle (as best you can).

Because you are at 1200....I would question if that is a good number for you. Do your goals fit in here?

Pounds per week
75+ lbs to lose 2 lb range
Between 40 - 75 lbs to lose 1.5 lb range
Between 25-40 lbs to lose 1 lb range
Between 15-25 lbs to lose 1 -.50 lb range
Less than 15 lbs to lose 0.5 lbs range

Regarding eating calories back......calorie burns are estimates. Many calorie burns are "generous." Many people on MFP use a percentage .....say eat back 60% and see where you are at. If you feel tired & run down.....eat more. If weight loss stalls...eat less.

Weight loss won't be linear. You might lose nothing for a week or 2 ....and then ....bam! the scale moves.

Re: food. I do the no food is off limits myself. All things in moderation. This is a lifestyle change I'm looking for. Manitaining lost weight is hard work.

Good luck!

what exactly do you mean by eat back 60%? do you mean if I excersize and burn around 200 calories, I should eat more than half of that back, even if it means going over 1200 calories?

Yes! Here's why - your body is using calories all day (even while you sleep) ......heart, lungs, kidneys, etc. If you ate 1200 calories & exercise for 200....that's like giving your body 1,000 for the day.

The number of calories you use for basic function is called BMR. I (personally) would never eat below this. I'm over 50 and need to preserve as much muscle as I can. But, even so, building muscle is a heck of a lot harder than hanging onto it.

TDEE - BMR calculator. TDEE this would be your maintenance....BMR is bare minimum
http://iifym.com/tdee-calculator/

Losing (mostly) fat helps you look better. Look up the term skinny-fat.....if I lost fat + muscle I would be the same (lumpy) shape I am now....just smaller. I don't want to be lumpy.

MarissaPalm

First you said you haven't been losing any weight, then you said you've only lost 4 pounds. Is it 4 pounds in the two weeks since you said you've joined? If that's the case, that's doing really well and you don't need to question anything just yet.

ohh sorry, I should have been more clear with that. I started only excersizing a month ago. two weeks ago is when I included counting calories. so in a whole month I only lost 4 lbs. that doesn't seem too bad, but I haven't lost ANY weight in a long time. sometimes the scale goes UP too!! it makes me so discouraged. but it's definitely not going to stop me from trying my best.

TeaBea

First you said you haven't been losing any weight, then you said you've only lost 4 pounds. Is it 4 pounds in the two weeks since you said you've joined? If that's the case, that's doing really well and you don't need to question anything just yet.

ohh sorry, I should have been more clear with that. I started only excersizing a month ago. two weeks ago is when I included counting calories. so in a whole month I only lost 4 lbs. that doesn't seem too bad, but I haven't lost ANY weight in a long time. sometimes the scale goes UP too!! it makes me so discouraged. but it's definitely not going to stop me from trying my best.

1 pound a week is great progress. Because of how much weight you want to lose....you're right on target.

The scale will fluctuate...a high sodium day....scale goes up the next day.....sore muscles....the scale will go up......hormones....the scale goes up. Look for trends. Taking measurements can be helpful too. There may be weeks where you didn't lose a pound....but you lost an inch.

This post is super helpful....lots of information in it

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

OkamiLavande

1) Figure out your BMR.
2) Figure out appropriate activity level.
3) Don't have MFP set to lose 2lbs a week, it's really not necessary because I doubt you have over 100lbs to lose.
4) Invest in a Food Scale
5) Weigh and Measure Everything that goes in your mouth
6) Track Everything that goes in your mouth
7) Drink half your body weight in ounces of water for an average water intake guesstimation

Read this:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=A+Guide+to+Get+your+on+Your+Path+To+Sexy+Pants

And this:
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

megsmom2

First you said you haven't been losing any weight, then you said you've only lost 4 pounds. Is it 4 pounds in the two weeks since you said you've joined? If that's the case, that's doing really well and you don't need to question anything just yet.

This!!! Patience! !!!!