Where am I going with this!?!

jessicasloan91

I feel like I have hit a plateau, I have not lost any lbs for about a month now..

I run around 25 miles a week and have been doing 30 day shred for the past week.

When I was losing before my daily calorie goal = 1000 and I did not eat my exercise calories, now my goal = 1200

I really don't want to reduce my goal to 1000 calories again as I can't stand being hungry all the time & feeling weak

I am still not happy with the way I look and when I'm not losing I lose motivation!

What else can I try?

TavistockToad

eat more. 1200 cals with all that exercise still isnt a lot.

kirstiey

Your body is clinging on to reserves for dear life. Not even sure if this post is quite real......

hush7hush

...eat back your exercise calories?

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

DavyRockhit

you will have to increase your calories and then you may see a slight spike in weight but then when you keep doing it you should see a gradual decline in numbers... steady and slow is what we want

jessicasloan91

Thanks guys, I guess my exercise is fine I just need to sort my diet out, I find it so hard to know what to eat