Confused - Need help

ykondo

Hi,

So I am back on myfitnesspal! however, the more I read about how to lose weight, the more I get confused. I wanted to make sure my plan is good for weight loss and so I wanted to check in with all of you who have successfully lost weight.

I am 5'3 and I currently weight 133 pounds. I want to be about 115 pounds.
I have a part time job where I stand for about 10 hours a week and rest of the time, I am sitting in an office or something. I also walk about 30 minutes in total everyday.

My plan:

Eat about 1,400 calories a day (substitute lunch with a protein shake)
Do Jillian's 30 day shred everyday
Jump rope for 30 minutes twice a week

Is this good for weight loss? Thanks!

barbiex3

you're very small already, so just so you know it may take longer than you expect to lose the weight compared to most people on here. sounds like a good plan tho! =]
good luck

beverlyl64

Should be good, just make sure you are eating nutritional rich foods and not wasting your calories on crap. What kind of protein shake are you going to use.

Feel free to send me a friends request, I'd be happy to help you on your journey.

ykondo

Thank you so much!

The protein shake I am drinking is a Japanese brand so you are probably not aware of it..... but it's not for workout. It's made for weight loss and it's quite popular in Japan.

Is there anything else I should add to my plan? Should I lower my calorie intake? and should I eat my exercise calories?

ykondo

actually, i have another question. on myfitnesspal, it tells me to eat 1200 calories a day to lose 1 pound a week. however, other websites tell me to eat more.... i really don't know how many calories i should eat..?

i said 1400 calories in the starting post but is this good enough? should i lower my calorie intake?

SoCalSwimmerDude

Thank you so much!

The protein shake I am drinking is a Japanese brand so you are probably not aware of it..... but it's not for workout. It's made for weight loss and it's quite popular in Japan.

Is there anything else I should add to my plan? Should I lower my calorie intake? and should I eat my exercise calories?

Hey there! I looked up your BMR (the calories that you would burn by sitting on the couch every day) on 3 different sites and they were: 1440, 1348, 1454. MFP's BMR Calculator says that you would burn 1348 naturally. You can find that here: http://www.myfitnesspal.com/tools/bmr-calculator. Anyways, so it sounds like you're naturally burning around 1400 a day. If you're doing that and getting in cardio that burns approx 200 cals a day then you'd be well on your way to losing some weight.... it might just take a bit since you're already small. As others have said, be sure to stay above 1200 net calories a day.

Hopefully that doesn't over complicate things, but the short answer is: Yes, you're plan looks good! If you go 3 weeks and don't lose any weight, then just reduce the cals a bit or workout a bit harder... but I think its a very good plan to start! Good luck!

ykondo

yes, it is quite clear now. thank you so so much!

ykondo

one other question! with this plan, how many pounds will i be losing in a week? (roughly)

ykondo

bump!

taurie

My guess would be that with your activity you would be roughly burning 2,000 calories a day, so you would be losing about 1 lb a week as long as you don't eat back your exercise calories.

If I may, I would suggest eating 1,200 calories 5x a week in order to give you 1,000 extra calories at the weekend to play around with. This strategy will be incredibly helpful for social occasions involving food & drink.

ykondo

hmm good point. thank you!

do you know how i can find out how many calories i would be burning each day?

ykondo

bump?

taurie

You could log your exercises here or wear a metabolic monitor. Obviously a metabolic monitor will be more accurate.
I'm finding the exercise log here works well. I have my BMR set at sedentary (I have a desk job, but workout 5x a week) and just add my exercise. Hope that helps.