Plateau..... carbs??

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snowy_sk
snowy_sk Posts: 117 Member
edited September 2024 in Food and Nutrition
Morning all!

I've been stuck at 154 pounds for about a month now (would like to lose another 14 pounds). I know this isnt the end of the world, but would really like to get things moving again!

I have pretty much religiously stuck to 1200/1300 calories throughout and always eat back my exercise cals. However, I've never paid any attention whatsoever to protein/carbs etc. So this morning I had a look through my diary....... CARBS ALERT!!!! On average, I have been eating between 55-60% carbs each day!! So I'm now thinking it's time for a bit of a shake up...... I'm wondering 2 things......

Firstly, I have read that the 40/40/20 split is a good goal...... any thoughts on this?

Also, I'm slightly confused about calories. Should I stick to the 1200? Or should I increase to my BMR? I've read a few conflicting things about this. My BMR is 1420 so would it be more beneficial if I increased to this? If I did this, should I still eat back my exercise calories???

Aggghhh, so confused!!!!! Would love to hear what you all think.

Replies

  • almonds1
    almonds1 Posts: 642 Member
    I do, 200 cals @ 35-35-30
  • xraychick77
    xraychick77 Posts: 1,775 Member
    i wouldnt eat them back at all..its counter-intutive to losing weight.

    you can cut your carbs..but its really as simple as cals in cals out. of course.
  • LAYLAH17
    LAYLAH17 Posts: 170 Member
    40/40/20 is hard core!!! I know body builders aim for it. I tried but I lost my zip for it. Check out the site maybe it can help
    http://www.fitwatch.com/qkcalc/calories-per-meal.html
  • Stormyyy
    Stormyyy Posts: 237 Member
    Bump
  • TinaS88
    TinaS88 Posts: 817 Member
    How do I even figure out what my daily percentages are??
  • hush7hush
    hush7hush Posts: 2,273 Member
    I try to aim for 40/30/30.
    But really, before you stress about carbs, maybe you should consider NOT eating back your exercise calories.
    Maybe sticking to like 1300 daily? It might help.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I do 40/40/20 (or something very similar) when I am serious about losing weight. Weight loss is calories in vs. calories out, but where we get those calories is important when we throw exercise into the mix because we need to properly fuel our bodies so that we complete the exercise and have what we need to repair.

    I determine how much to eat by calculating both my BMR and my TDEE. I always eat at least my BMR but never more than my TDEE when I want to lose weight and/or shed body fat. There are multiple calculators on the internet that you can find for both these calculations. Even on my "off" days when I don't exercise, I make sure to eat more than my BMR. I have discovered that when I eat less than my BMR, I tend to get headaches, feel grumpy, and also feel lethargic.

    And to find out percentages, multiply total grams of either carbs or proteins by 4 (4 cals per gram in each) and grams of fat by 9. Then divide that number by total number of calories for the day. Take that number and multiply by 100 to get your percentage of each macro.
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