Need suggestions on my "vanity" lbs

mislove68

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

erickirb

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

ladyhawk00

700 cal deficit is FAR too high for where you are. 250 deficit at most; preferably maintenance and weight training/resistance.

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/12250-1000-calorie-deficit-not-for-people-with-healthy-bmi

http://www.myfitnesspal.com/topics/show/181080-mfp-s-most-common-user-pitfall-to-avoid

jennyb31

Im the same way, I have 7-10 lbs and am having a horrible time loosing it! I usually do eat my calories back because Im starving!! Interested to hear what people have to say.

gwenniegirl

start eating healthy k. Also try eating soup and other healthy stuff. If you want a treat than have have 4 hershy kisses. I know you can do it. PS walk or ride a bike around the block.

RunConquerCelebrate

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

I listened to the same podcast I still have 20lbs to loose but according to her 20,15.10 are considered vanity pounds

mislove68

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

RunConquerCelebrate

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

So I still have 20lbs to loose and I listened to the same podcast and according to her these a considered vanity pounds from 20 and under. So I have my settings set to loose 1lb per week do you think my 500 deficit is too high should I change it to .5lb per week?

mislove68

Oh I eat very healthy thats not my problem.

mislove68

how tall are you? and whats your 'ideal' weight? Mine is 130 which is where i am at.

And I am thinking I should revisit my goal. I am little my deficit is already small.

jbdowns

If "vanity weight" is your concern, I would incorporate extra toning exercises. I love Jillin Micheal's 30-day shread. Her Yoga video is good too. Good luck!

seansquared

Couple of things:

1) No such thing as getting rid of fat in "trouble areas". Fat loss is an all-or-nothing deal.
2) Lift heavy. You'll change your body composition instead of just losing weight. Most people in fitness - whether they show it off or do it behind the scenes - lift heavy & do light cardio. Not sure what Jillian's ripped in 30 plan is, but it should be preaching that model of fitness.

RunConquerCelebrate

how tall are you? and whats your 'ideal' weight? Mine is 130 which is where i am at.

And I am thinking I should revisit my goal. I am little my deficit is already small.

I am 5'3 and ideal weight is the same as yours 130 I am currently at 150.8. I have been at this weight for the last couple of months well between 150 and 153 and just cannot get below. So listening to her I though hmm I am doing something wrong just cannot figure out what.

My settings here are set to loose 1lb per week with a 500 calorie deficit

OzPodJen

I listened to the same podcast, and I'm in the same boat. 5' 4", and I'm at 125 lbs, and would like to drop 3-5 more lbs. We're headed to Hawaii in 6 weeks, and I want to rock a swimsuit .

One thing I picked up from her podcast as well, was to make sure your electrolytes/nutrition is in order, and change up your workouts. So maybe do a different video on your non-gym days, or go for a hike, ride your bike, etc. On your gym days, maybe take a class that you don't usually do or use some different machines.

Also, I think a 750 calorie deficit is too high. Shoot for 500 and see if that makes a difference. It's a small change, but it may make a world of difference for you.

And I'm sure it goes without saying, but drink lots of good quality, filtered water. More than you think you need.

Good luck and keep us posted!!

mislove68

Couple of things:

1) No such thing as getting rid of fat in "trouble areas". Fat loss is an all-or-nothing deal.
2) Lift heavy. You'll change your body composition instead of just losing weight. Most people in fitness - whether they show it off or do it behind the scenes - lift heavy & do light cardio. Not sure what Jillian's ripped in 30 plan is, but it should be preaching that model of fitness.

Oh I know i cant spot reduce. Its why I would like to lose 5 lbs. to reduce body fat. I think i said that.
I do lift heavy 3 times a week at the gym. And Ripped in 30 is a workout video. I lost a bunch of inches doing it. Also my cardio is 45 minutes on the treadmill doing inclines of walk and jog. I dont max out my heart rate at all. Its usually 140-154. Sometimes I do go for a jog at home and just started to ride a bike with my son in a trailer on the back. I usually burn 3k calories a week.

joilet

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

mislove68

I listened to the same podcast, and I'm in the same boat. 5' 4", and I'm at 125 lbs, and would like to drop 3-5 more lbs. We're headed to Hawaii in 6 weeks, and I want to rock a swimsuit .

One thing I picked up from her podcast as well, was to make sure your electrolytes/nutrition is in order, and change up your workouts. So maybe do a different video on your non-gym days, or go for a hike, ride your bike, etc. On your gym days, maybe take a class that you don't usually do or use some different machines.

Also, I think a 750 calorie deficit is too high. Shoot for 500 and see if that makes a difference. It's a small change, but it may make a world of difference for you.

And I'm sure it goes without saying, but drink lots of good quality, filtered water. More than you think you need.

Good luck and keep us posted!!

yeah I am thinking its to high. And somedays I do more of a workout and then the next day I do less. I guess I just need to come up with a new plan.

i do drink plenty of water 12-15 cups a day with a splash of lemon.

ladyhawk00

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

This. MFP already calculated a deficit for you. When you don't eat your exercise cals, you are making that deficit larger - which does NOT necessarily lead to faster/more weight loss.

If you're burning 500 through exercise, and have loss/week goal set at 1/2 lb, but don't eat any exercise cals, you've just made your deficit 750.

You have to burn more than you take in - but you have to consider ALL you burn. BMR + activity level + exercise = total energy expenditure.

mislove68

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

in reallity I do eat some back. My maintenance is 1710. And some days its probably really more like 1600. i have my settings at light active because I am a stay at home mom. But some days I am not that active. i eat 1500 calories so yes I consider I have 210 calorie deficit. Its why i changed from eat 1200 calories to 1500 a day. I know i was eating too little. But it was working I was losing 2lbs a week.

I guess on a workout day off I will just need to wear my HRM a full day and see how many calories I really burn.

seansquared

At 130 and 1710/maintenance you have to be at 16% bodyfat. You sure about those numbers? I only ask because this is a woman at 16% bodyfat:

http://bodyforlife.com/success-stories/nancy-fish

...and so is this woman here:

http://4.bp.blogspot.com/_woU5s2fwbZo/SopSrmOVS1I/AAAAAAABLZ0/4m-3tTtTeuM/s1600-h/1bg8XL5xdAlHFBkA9hYJOOV3vNksa01816.jpeg


...and I'm not seeing it in your jawline or upper arms. Could just be the angle of the pics, or your pics are older. Or your maintenance number is actually much lower than you think.

MrsEvers2Be

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

i just wanted to say that that explanation was very good and i actually understood it. ive been having trouble understanding all this and that helped.

ladyhawk00

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

in reallity I do eat some back. My maintenance is 1710. And some days its probably really more like 1600. i have my settings at light active because I am a stay at home mom. But some days I am not that active. i eat 1500 calories so yes I consider I have 210 calorie deficit. Its why i changed from eat 1200 calories to 1500 a day. I know i was eating too little. But it was working I was losing 2lbs a week.

I guess on a workout day off I will just need to wear my HRM a full day and see how many calories I really burn.

Actually that won't really work. HRMs are not intended to calculate cals burned in an anaerobic state and are not at all accurate when you aren't doing cardio. For that you'd want to either get RMR tested or get a Bodybugg or Bodymedia.

Many gyms can test RMR, for about $50-100.

As for 2 lbs a week, you may have lost it, but you probably lost a good amount of lean mass along with a little fat (and probably some water weight here and there.) A large deficit in someone near at or near a healthy BMI may result in weight loss, but it's not the kind of loss you're looking for.

mislove68

At 130 and 1710/maintenance you have to be at 16% bodyfat. You sure about those numbers? I only ask because this is a woman at 16% bodyfat:

http://bodyforlife.com/success-stories/nancy-fish

...and so is this woman here:

http://4.bp.blogspot.com/_woU5s2fwbZo/SopSrmOVS1I/AAAAAAABLZ0/4m-3tTtTeuM/s1600-h/1bg8XL5xdAlHFBkA9hYJOOV3vNksa01816.jpeg


...and I'm not seeing it in your jawline or upper arms. Could just be the angle of the pics, or your pics are older. Or your maintenance number is actually much lower than you think.

I am set to light active. And it gives me 1710. I am 5 4. Short! My body fat is probably like 22-24%

mislove68

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

in reallity I do eat some back. My maintenance is 1710. And some days its probably really more like 1600. i have my settings at light active because I am a stay at home mom. But some days I am not that active. i eat 1500 calories so yes I consider I have 210 calorie deficit. Its why i changed from eat 1200 calories to 1500 a day. I know i was eating too little. But it was working I was losing 2lbs a week.

I guess on a workout day off I will just need to wear my HRM a full day and see how many calories I really burn.

Actually that won't really work. HRMs are not intended to calculate cals burned in an anaerobic state and are not at all accurate when you aren't doing cardio. For that you'd want to either get RMR tested or get a Bodybugg or Bodymedia.

Many gyms can test RMR, for about $50-100.

As for 2 lbs a week, you may have lost it, but you probably lost a good amount of lean mass along with a little fat (and probably some water weight here and there.) A large deficit in someone near at or near a healthy BMI may result in weight loss, but it's not the kind of loss you're looking for.

Oh yeah I guess i have noticed that if I sit down with my HRM on it will go off.

I really really doubt I lost muscle mass. I lost a TON of inches. I did lose some water weight I know that. I really cut my sodium down. I know had to because I had kidney stones (which is part genetic my dad gets them ALOT)

erickirb

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That is how it works but you will lose muscle not just fat if your deficit is too large and you don't have much to lose. If your goal is 0.5lbs then why not eat your exercise calories back. If you want to lose more change your goal to more then, and eat your exercise calories.

mislove68

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That is how it works but you will lose muscle not just fat if your deficit is too large and you don't have much to lose. If your goal is 0.5lbs then why not eat your exercise calories back. If you want to lose more change your goal to more then, and eat your exercise calories.

Because I have to plan out my meals. i dont just just shove crap in my mouth to eat exercise calories back. Someday i dont burn as many calories. And as I have got more fit I dont burn as many. And Its not that I got FAT from eating like ****. I had a baby and as men dont understand you gain weight from it...all over. And every women gains it different. I did a ton of walking when pregnant. I ate really healthy! Now i want to look awesome in a swimsuit and reduce body fat which in return I want to lose some pounds.

erickirb

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That is how it works but you will lose muscle not just fat if your deficit is too large and you don't have much to lose. If your goal is 0.5lbs then why not eat your exercise calories back. If you want to lose more change your goal to more then, and eat your exercise calories.

Because I have to plan out my meals. i dont just just shove crap in my mouth to eat exercise calories back. Someday i dont burn as many calories. And as I have got more fit I dont burn as many. And Its not that I got FAT from eating like ****. I had a baby and as men dont understand you gain weight from it...all over. And every women gains it different. I did a ton of walking when pregnant. I ate really healthy! Now i want to look awesome in a swimsuit and reduce body fat which in return I want to lose some pounds.

the losing fat is what I am suggesting. when losing fat you also lose muscle, but the slower you lose, the less muscle you lose, on top of that you have to eat more protein and add strength training to ensure you are not losing muscle.

If you know you are going to workout estimate your caloric burn and eat those as part of your meals, it is best to space them out as opposed to eating them after you workout. Best of luck in your journey.

mislove68

Thanks everyone for your replies but none of this has helped.

btw i do eat a ton of protein, and strength train.

I guess I will go back to reading what Jillian suggests as she is more of an expert.

erickirb

Thanks everyone for your replies but none of this has helped.

btw i do eat a ton of protein, and strength train.

I guess I will go back to reading what Jillian suggests as she is more of an expert.

Actually she is not really an expert. She was a woman that lost a lot of weight and was picking people to go on BL but someone liked her and she got picked to be a trainer on BL even though she had very little training education and experience. She has gained it since then, but I would not consider her an "expert".