Completely at a Standstill

kayovercomer

When I calculated the BMI, it said 1388 calories a day is what I'm using just to stay alive (:flowerforyou: so.........I see what you are saying. I think. The BMI said 33.8 I'm worse off than I thought!

StiringWendel

From your BMR of 1388, you can now calculate your AMR. There is a math formula for doing that, but I'll just toss a couple out at you in hopes it makes it easier. If you live a primarily sedentary life (outside of exercise), then your AMR is 1526. In other words, that's how many calories you need to eat to MAINTAIN your weight if you aren't exercising. If you lead a moderately active life (spend a good part of your time on your feet), then your AMR is 1655. A very active lifestyle would mean your AMR is 1783.

It is from your AMR that you want to calculate your calorie deficit. So, for instance, if your AMR is 1526, and you eat 1200 calories a day (which would be safe even though it is below your BMR because you are more than 10-15 pounds overweight), then you are going to lose a little more than half a pound a week. And that is if you are very religious about 1200. If you are like me :bigsmile: sometimes 1200 means 1250 or maybe even 1300. And those extra calories make quite a bit of difference.

In order to create a deficit if your AMR is 1526 of five hundred calories a day (one pound a week weight loss), then you need to workout. Given that you've been walking for 30 minutes a day for a year, I'm thinking your body has metabolized to that and you probably aren't burning too many calories during that activity. I don't know that for sure, but it is likely. So as you've indicated, it is probably time to shake up that activity.

These factors (a low AMR and your current workout regime) could very well be why you've not noticed any weight loss in the past 2-3 weeks--because your deficit isn't enough yet to actually register a significant weight loss.

So my recommendation to you is to NOT increase your calories (unless you are leading a very active lifestyle) too much unless you really start pushing the intensity of your workouts. Instead, if I were you, I'd focus on the workouts first and, eventually, try to get an accurate reading on what you are burning once you've increased the intensity of the workouts (for example, with a heartrate monitor). Whether you are sedentary or mildly active, I would say that once you start burning over about 200-300 calories a day, then maybe start eating back some of your workout calories--but just those above about the 200-300 burned. (In other words, if you burn 500 calories, maybe eat back half of those).

It is very frustrating for those of us with low metabolic rates to lose weight, and I so understand that because I'm totally in your boat. But once I figured out how much I really am supposed to be eating to maintain my weight if I'm not exercising (which is, like I said, 1450 calories a day), then I came to a much better understanding of how I was eating too much because, quite honestly, I never dreamed my maintenance calories without exercise would be so low (I would have guessed 1800, which would have me gaining nearly a pound a week!)

Again, these are just my recommendation based on what you've said here, and I can't guarantee they are the right recommendations. But I wish you the best of luck!

MisoSoup79

Thanks. I should clarify. I don't mean
physical "tired" I mean emotional tired (sorry)
discouraged is the word I should have used.
I have lots of energy for the most part.
But if eating more than 1200 calories
is going to work, Tthen I'll have to program
the site to give me more calories somehow,
I guess. Another thing that confuses me is
I hear a lot about having more energy
while restricting calories as one gets older.
To be blunt, I don't know what to believe.
Thanks for the input.

most people on a calorie restrictive diet eat very close to their maintenance calories. they don't restrict themselves to 1200 a day; it's usually around 1600 for a woman and 1900-2000 for a male.

tell MFP you only want to lose .5 lb per week. See what number for your daily calories it will come up with in that scenario.

Your doc is right. 1200 is pretty low. I can't lose on 1200 either... I now eat 1400-1500 daily, plus my exercise cals. And I am back on track.

kayovercomer

I actually printed out your post and I thank you. This is a huge help.

From your BMR of 1388, you can now calculate your AMR. There is a math formula for doing that, but I'll just toss a couple out at you in hopes it makes it easier. If you live a primarily sedentary life (outside of exercise), then your AMR is 1526. In other words, that's how many calories you need to eat to MAINTAIN your weight if you aren't exercising. If you lead a moderately active life (spend a good part of your time on your feet), then your AMR is 1655. A very active lifestyle would mean your AMR is 1783.

It is from your AMR that you want to calculate your calorie deficit. So, for instance, if your AMR is 1526, and you eat 1200 calories a day (which would be safe even though it is below your BMR because you are more than 10-15 pounds overweight), then you are going to lose a little more than half a pound a week. And that is if you are very religious about 1200. If you are like me :bigsmile: sometimes 1200 means 1250 or maybe even 1300. And those extra calories make quite a bit of difference.

In order to create a deficit if your AMR is 1526 of five hundred calories a day (one pound a week weight loss), then you need to workout. Given that you've been walking for 30 minutes a day for a year, I'm thinking your body has metabolized to that and you probably aren't burning too many calories during that activity. I don't know that for sure, but it is likely. So as you've indicated, it is probably time to shake up that activity.

These factors (a low AMR and your current workout regime) could very well be why you've not noticed any weight loss in the past 2-3 weeks--because your deficit isn't enough yet to actually register a significant weight loss.

So my recommendation to you is to NOT increase your calories (unless you are leading a very active lifestyle) too much unless you really start pushing the intensity of your workouts. Instead, if I were you, I'd focus on the workouts first and, eventually, try to get an accurate reading on what you are burning once you've increased the intensity of the workouts (for example, with a heartrate monitor). Whether you are sedentary or mildly active, I would say that once you start burning over about 200-300 calories a day, then maybe start eating back some of your workout calories--but just those above about the 200-300 burned. (In other words, if you burn 500 calories, maybe eat back half of those).

It is very frustrating for those of us with low metabolic rates to lose weight, and I so understand that because I'm totally in your boat. But once I figured out how much I really am supposed to be eating to maintain my weight if I'm not exercising (which is, like I said, 1450 calories a day), then I came to a much better understanding of how I was eating too much because, quite honestly, I never dreamed my maintenance calories without exercise would be so low (I would have guessed 1800, which would have me gaining nearly a pound a week!)

Again, these are just my recommendation based on what you've said here, and I can't guarantee they are the right recommendations. But I wish you the best of luck!

kayovercomer

Yes, thank you so much. Hopefully, I can get moving now!

Thanks. I should clarify. I don't mean
physical "tired" I mean emotional tired (sorry)
discouraged is the word I should have used.
I have lots of energy for the most part.
But if eating more than 1200 calories
is going to work, Tthen I'll have to program
the site to give me more calories somehow,
I guess. Another thing that confuses me is
I hear a lot about having more energy
while restricting calories as one gets older.
To be blunt, I don't know what to believe.
Thanks for the input.

most people on a calorie restrictive diet eat very close to their maintenance calories. they don't restrict themselves to 1200 a day; it's usually around 1600 for a woman and 1900-2000 for a male.

tell MFP you only want to lose .5 lb per week. See what number for your daily calories it will come up with in that scenario.

Your doc is right. 1200 is pretty low. I can't lose on 1200 either... I now eat 1400-1500 daily, plus my exercise cals. And I am back on track.

hiddensecant

Once you start adding more exercise to your journal, it will automatically give you more calories to eat. So maybe MFP is just encouraging you to exercise more.

How many calories does it give you when you add a 30 minute walk? That alone will boost it up.

crazybigchick

Good luck girl! let us know how you do!

kayovercomer

I just want to say a huge thank you collectively. I really gained
some important insight into my weight loss journey.

Good luck girl! let us know how you do!