Need tips and suggestions for continued weight loss

bethdris

My diary is open. I am looking for tips and suggestions in order to keep losing welght. Do I need to eat more calories? Less calories? More of a certain food, etc??

I workout 6x a week for 30-60 mins each time. (it all depends on my kids naps, etc). As much as Id like to increse my exercise I don't really have the time.

I just checked my BMI and its 27 so I'm "over"

morganadk2_deleted

Are you eating to enough?

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

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


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat



Good luck on your journey

SarahLovesCheesecake

Yes Id say eat more too....

Gettinfit2

Bump

mommyJto3

i only went back a week in your diary, and you calories were around 1200. if you work out every day i would try to get your calories up to at least 1400. i think your main meals look great! I would cut out the ice creams and eat a healthier snack instead, like fruit and yogurt, or yogurt and granola, apple & PB, celery/carrots & hummus, protein shake, etc.

sophjakesmom

You are so close to your goal. I would switch your calories to maintenance for a couple of weeks and get some good exercise in. then switch back to a 1 lb loss. See if that kick starts your loss again.

bethdris

Yes I do need to work out that ice cream! Honestly I use it as a calorie filler most days. There are other things I could eat worth 140-150 calories. I feel I eat a lot during the day, and am still under 1200 "food".

welloiledmachine

For the most part, your diary looks great keeping your meals around 300 cals. I would recommend turning into 5 small meals. Not sure how you are fitting your snacks in during the day, but it is a good idea to always incorportate complex carbs, protein and fat into each meal. That way your sugar levels stay normal and this helps to keep cals burning too.
You might want to cut back on carbs and up your protein. 40-30-30 is a good guideline.
Not sure if you are lifting weights, but that will help burn the fat too.

bethdris

bump!