Should I increase my calories?

amberaz

So...I have been MFP'ing since January and only lost about 3.5 lbs. I have toned up a lot and I know I have lost fat and gained muscle. I only need to lose 5-10 more lbs and probably not even that much, I really need to just shed some fat and gain more muscle. I just started Turbo Fire today and burned 480 calories doing the 30 minute cardio class. I am planning on starting some upper body weights twice a week in addition to TF. I have my calories set to lose .9, which is my max recommended. I get the base 1200 calories and I eat back my exercise calories daily. On weekends, I am not as strict with eating and I may go over by a few hundred, but I still work out and do active things like hiking and walking. I am eating a fairly clean diet with lots of protein, moderate carbs and a "treat" every few days or so, so I know I am not eating perfectly. I am considering dropping my goal to lose .5 lbs per week, I am just not sure if I should. What do you guys think? I added my stats at the bottom and my diary is open

Age 29
Height 5'3"
Weight 113
Medium Athletic frame
Goal Weight LEAN 107 or so

tgh1914

Yes, I think you're on the right track. Because you are so close to your goal weight, and you certainly are in the healthy range, it becomes even more important to get enough fuel and the right kind. Those last few pounds really want to stick around. Dropping your target rate to .5 will help you manage that thin margin for error, whereas too large of a calorie deficit will have your body just desperately wanting to cling to the food it does get.

Also, it seems like you know this, but gaining lean muscle is now the priority at this point. The added muscle will help burn the remaining fat and give that lean look. That new muscle growth will require adequate fuel. In fact, not sure if you just use MFP's default protein setting (which is like 10%) but I'd increase that since you're trying to gain muscle.

amysambora

Definitely drop to 0.5 a week! Your body doesn't have a whole lot of extra fat to burn at this point, so if you eat too little it's going to hold on to what it has left. If you bump your calories up a bit, it will know it's getting enough nutrition to safely let those fat stores go. I also HIGHLY recommend you use the search function on the forums and search for the threads 'relatively lean people getting leaner' and 'guide to calorie deficits'. I'd post the links but I'm on my iPhone & don't know how lol. They contain great advice for someone in your situation!

bizco

The guide to calorie deficit link is below. Definitely good reading.

carrie_lebel

Yes, if you want you can do it slowly. 1.5 lb. One week and the next 1 lb and then .5 to end with. I read on this site that someone trying to lose the last couple went on maintenance and it came off fast. Food for thought.