Ask me anything about fat/weight loss....

TheOfficialEpic

Hello... I'm turning 44 tomorrow and been changing my lifestyle about 2 months ago. I've lost 7lbs in that amount of time. It feels RIDICULOUSLY slow. A lot of my MFP friends told me to up my calorie intake, so I did. I've gotten way too many mixed signals and adive on here. I'm 5'9", 260 lbs. Ive been doing about 30-45 minutes of cardio about 5 times a week. Just started using weights about 2 weeks ago (Not quite sure what Im doing yet) Mon-Wed-Fri. I currently have my calorie intake at 1750 (I had it at 1350 before)

I like the 1750 way better for a starting point. Readjust down as you start plateauing. And PLEASE please realize that to do this the healthy way, it IS going to take a HELLUVA lot of time, hard work, and dedication. Stop being impatient. No quick and easy fixes. I had a client do gastric just to balloon right back up and even heavier. Embrace the hard work ahead, embrace the long journey ahead.

tayteetots

bump to follow.

shan_0517

Hello... I'm turning 44 tomorrow and been changing my lifestyle about 2 months ago. I've lost 7lbs in that amount of time. It feels RIDICULOUSLY slow. A lot of my MFP friends told me to up my calorie intake, so I did. I've gotten way too many mixed signals and adive on here. I'm 5'9", 260 lbs. Ive been doing about 30-45 minutes of cardio about 5 times a week. Just started using weights about 2 weeks ago (Not quite sure what Im doing yet) Mon-Wed-Fri. I currently have my calorie intake at 1750 (I had it at 1350 before)

I like the 1750 way better for a starting point. Readjust down as you start plateauing. And PLEASE please realize that to do this the healthy way, it IS going to take a HELLUVA lot of time, hard work, and dedication. Stop being impatient. No quick and easy fixes. I had a client do gastric just to balloon right back up and even heavier. Embrace the hard work ahead, embrace the long journey ahead.

Thanks!! Do you think I should be adding more exercise right now?

glennowill

And just a little about myself. I used to weight 295, am now 214. My lowest was 194, but I gained some back. I'm looking to get lean and strong. I'm 6'3, 26, run 3 days a week (3-4 miles) but prefer distance. Sidelined because of an IT band injury. Just starting to incorporate lifting.

Have trouble with motivation. When my buds want to go out for beer and food all the time, I tend to slip up. How do you stay motivated under those situations? Sometimes I'm good, sometimes I slip majorly, and it becomes a landslide.

Watching movies like Gladiator, 300, Immortals, Troy, and the Marvel stuff helps out a lot too. #MOTIVATE

Ahh yes. I'm going for that Cap'n America look. Thanks again for all the good stuff. Had a 2 lb loss this week after going quite a bit over my cals this weekend, so just trying to figure out what my body needs for consistent losses.

redcut

Thanks for posting this thread my question is this I have been using the wii active for about 3 weeks now it includes a lot of lunges both side and front and it also has a resistance band the problem I have for the past couple of days I have had pain in my left ankle especially when doing the side lunge and now today it has pain when I walk would a ankle brace help so I do not get the pain in that ankle. Oh i should add it has me running also something I have never done. just do not know if it is the ankle muscle getting stronger or if I pulled something.

TheOfficialEpic

Thanks for posting this thread my question is this I have been using the wii active for about 3 weeks now it includes a lot of lunges both side and front and it also has a resistance band the problem I have for the past couple of days I have had pain in my left ankle especially when doing the side lunge and now today it has pain when I walk would a ankle brace help so I do not get the pain in that ankle. Oh i should add it has me running also something I have never done. just do not know if ir=t the anle muscle getting stronger or if I pulled something.

Sounds like a stress injury. Might wanna take it easy a few days and just focus more on diet.

redcut

Thanks I will do that

abadmommy

BUMP

foster59803

Thank you so much for all the information... I'm not quite done reading everything yet, so I apologize if this has been asked.

What do you think about Metabolism testing? I had mine tested at my gym and it said my RMR was 1106. That number is pretty frustrating if it is accurate. I have a tendency to believe it however, because I typically work out 4-5 days a week and eat around 1500 calories a day... this seems to be maintenance for me, not weight loss. Just wondering what your take is on the accuracy and if it is in fact accurate, do you think you can improve your metabolism? I asked my trainer and he told me if I packed on an additional 10 lbs of muscle I may be able to increase my metabolism, but basically it is genetic... Thanks!

debbiemallen

Please HELP!!! I am 5' 2" tall weighing in at 134lbs, looking to lose another 7lbs. I am at a stand still. I have been lifting weights 2-3 times per week and doing 30 minutes on the elliptical (drenched) as well for the last 3 months. Also 3 days a week doing the C25K program now at week 8 day 2. Can't lose a stinkin pound. I am eating between 1200- 1300 calories per day. WHAT AM I DOING WRONG????
Now I have to lay off the running because my achilles tendon is swollen and I need to get back running. How can I fix my achilles tendon??? CAN YOU HELP ME???

TheOfficialEpic

Thank you so much for all the information... I'm not quite done reading everything yet, so I apologize if this has been asked.

What do you think about Metabolism testing? I had mine tested at my gym and it said my RMR was 1106. That number is pretty frustrating if it is accurate. I have a tendency to believe it however, because I typically work out 4-5 days a week and eat around 1500 calories a day... this seems to be maintenance for me, not weight loss. Just wondering what your take is on the accuracy and if it is in fact accurate, do you think you can improve your metabolism? I asked my trainer and he told me if I packed on an additional 10 lbs of muscle I may be able to increase my metabolism, but basically it is genetic... Thanks!

Usually not very accurate in most gym environments. You'll get a decent idea of where you're at though. Ten more pounds of muscle would increase your metabolism(all things equal). And yes, there is a lot of genetics behind metabolism. Ectos vs endos for example.

TheOfficialEpic

Please HELP!!! I am 5' 2" tall weighing in at 134lbs, looking to lose another 7lbs. I am at a stand still. I have been lifting weights 2-3 times per week and doing 30 minutes on the elliptical (drenched) as well for the last 3 months. Also 3 days a week doing the C25K program now at week 8 day 2. Can't lose a stinkin pound. I am eating between 1200- 1300 calories per day. WHAT AM I DOING WRONG????
Now I have to lay off the running because my achilles tendon is swollen and I need to get back running. How can I fix my achilles tendon??? CAN YOU HELP ME???

Probably not counting accurately enough. Stress plays a big factor too. Also keep in mind the lower you go, the harder it is to get leaner still. Stay consistent and don't do ANYthing drastic. You need to be patient and relax. Let your body heal, and be kind to it.

Brianabomb

Bump to read everything later and see if there is an answer to my question already!

albayin

OP, my turn for questions? Thanks in advance.

I was eating 1200 calories for a few monthes last year and lost first 10 pounds. Then I added long distance walking like 5 miles a day to the routine eating about the same maybe a couple of hundreds more then my loss stalled. Throughout the year, my weight silently creeped back up, like a pound per month although I am still eating the same way (yes I do log them). My daily intake average about 1400 calories, high in protein, low in carb and sugar, only chicken, fish and turkey meats.

A couple of monthes ago, I got so frustrated so I decided to add WT to my routine. I use 2* 5 pound dumb bells, and my routine is 25 minutes each time with 12 rep of each move. Then I "gained" back all the 10 pounds I lost by dieting alone. My waist only looks smaller in the mirror but it actually measures more so was my butt. All my pants that used to fit loose now very tight. Then I researched and understood that I might have to increase cardio. So a month ago I added a hour of running to each day, 4-5 miles speed. I also bumped up my intake to maintenance level 1600 calories per MFP, without actually tracking the exercise which I find very inaccurate in their database. My diet is still majorly protein and complex carb such as brown rice and whole wheat bread. I don't even cook with any type of oil...

And this moring, my weight broke the record high in my whole life...What did I do wrong? This is really really discouraging...Please help.

albayin

While waiting I read through some of the replies...it sounds like OP has suggested to most people to lower the calorie intake while keeping the exercise...My problem is when eating 1200, I didn't have the energy/strengh to exercise; when eating 1400 calories I was not losing, and now eating 1600, I am gaining...Guess I just need to go back to 1200 without exercise at all?

moe5474

While waiting I read through some of the replies...it sounds like OP has suggested to most people to lower the calorie intake while keeping the exercise...My problem is when eating 1200, I didn't have the energy/strengh to exercise; when eating 1400 calories I was not losing, and now eating 1600, I am gaining...Guess I just need to go back to 1200 without exercise at all?

Same issue here. Was losing just fine with 1200 and no exercise. Added in exercise and I now gain no matter my calories or duration of cardio.

I've been at it for a while and now I'm bigger

caseydimples

Quick question - what do you think my daily protein intake should be around? I've heard you tell people to make sure they are hitting their protein numbers. I'm 5'3, 156 lb female and run about 20 miles a week however I'm adding milage weekly. I'm currently not weight training since I'm upping my running so much - I've got goals for some races this summer Right now I'm trying out 1500 calories a day. Someone told me I shoot for around 100 grams protein a day. Does that sound right??

TheOfficialEpic

While waiting I read through some of the replies...it sounds like OP has suggested to most people to lower the calorie intake while keeping the exercise...My problem is when eating 1200, I didn't have the energy/strengh to exercise; when eating 1400 calories I was not losing, and now eating 1600, I am gaining...Guess I just need to go back to 1200 without exercise at all?

Of course your energy levels are going down! YOu're on a sub-calorie diet! My energy and strength go down too when I am cutting, it's only natural. They'll go right back up though when you stop your cut and go back to a maintenance.

TheOfficialEpic

OP, my turn for questions? Thanks in advance.

I was eating 1200 calories for a few monthes last year and lost first 10 pounds. Then I added long distance walking like 5 miles a day to the routine eating about the same maybe a couple of hundreds more then my loss stalled. Throughout the year, my weight silently creeped back up, like a pound per month although I am still eating the same way (yes I do log them). My daily intake average about 1400 calories, high in protein, low in carb and sugar, only chicken, fish and turkey meats.

A couple of monthes ago, I got so frustrated so I decided to add WT to my routine. I use 2* 5 pound dumb bells, and my routine is 25 minutes each time with 12 rep of each move. Then I "gained" back all the 10 pounds I lost by dieting alone. My waist only looks smaller in the mirror but it actually measures more so was my butt. All my pants that used to fit loose now very tight. Then I researched and understood that I might have to increase cardio. So a month ago I added a hour of running to each day, 4-5 miles speed. I also bumped up my intake to maintenance level 1600 calories per MFP, without actually tracking the exercise which I find very inaccurate in their database. My diet is still majorly protein and complex carb such as brown rice and whole wheat bread. I don't even cook with any type of oil...

And this moring, my weight broke the record high in my whole life...What did I do wrong? This is really really discouraging...Please help.

You hit it on the head. You started eating more than you were expending through activity. I've said this a million times in here. As you diet down you are going to have to readjust calories down as you lose weight! A 150 pound person does NOT need as many calories to maintain them as a 170 pound person(all things equal).

TheOfficialEpic

Quick question - what do you think my daily protein intake should be around? I've heard you tell people to make sure they are hitting their protein numbers. I'm 5'3, 156 lb female and run about 20 miles a week however I'm adding milage weekly. I'm currently not weight training since I'm upping my running so much - I've got goals for some races this summer Right now I'm trying out 1500 calories a day. Someone told me I shoot for around 100 grams protein a day. Does that sound right??

Most fit mags will say things outrageous like 1.5 to even 2.0 grams per pound of body weight! This just isn't necessary. My intake myself(and the reco I give 90% of my clients) is 1.0 gram per pound of lean body mass. So with someone weighing 180 pounds and roughly 10% body fat, we would subract 18 pounds from their 180 to arrive at 162 grams of protein per day. Might seem like a lot still, but 4oz of chicken breast has roughly 25 grams.

ermickel

My turn to ask a question! I am a month in 4 pounds down and 10" off overall. I am working out 5 days a week doing the 30DS and adding free weights here and there. I have logged EVERY bite and stayed at or under 1200 everyday. I am surprised how slow the weight loss is. I don't eat low fat or processed foods and I try to keep my carbs reasonably low. On days when I have BIG excercise burns I may eat up to about 1500 cals. Am I not eating enough or should I be watching fat intake more???

Any thoughts would be helpful

TheOfficialEpic

My turn to ask a question! I am a month in 4 pounds down and 10" off overall. I am working out 5 days a week doing the 30DS and adding free weights here and there. I have logged EVERY bite and stayed at or under 1200 everyday. I am surprised how slow the weight loss is. I don't eat low fat or processed foods and I try to keep my carbs reasonably low. On days when I have BIG excercise burns I may eat up to about 1500 cals. Am I not eating enough or should I be watching fat intake more???

Any thoughts would be helpful

Need yer stats first, hon. Congrats on the weight loss so far though! Depending on where you start, YES!....weightloss can be very slow! If you're starting a hundred plus pounds overweight, it is going to be a lot easier than for a person that is trying to lose that last 5 pounds. Makes sense though. The further you go in basically anything, the harder it is to get to the next rung of the ladder.

ermickel

My turn to ask a question! I am a month in 4 pounds down and 10" off overall. I am working out 5 days a week doing the 30DS and adding free weights here and there. I have logged EVERY bite and stayed at or under 1200 everyday. I am surprised how slow the weight loss is. I don't eat low fat or processed foods and I try to keep my carbs reasonably low. On days when I have BIG excercise burns I may eat up to about 1500 cals. Am I not eating enough or should I be watching fat intake more???

Any thoughts would be helpful

Need yer stats first, hon. Congrats on the weight loss so far though! Depending on where you start, YES!....weightloss can be very slow! If you're starting a hundred plus pounds overweight, it is going to be a lot easier than for a person that is trying to lose that last 5 pounds. Makes sense though. The further you go in basically anything, the harder it is to get to the next rung of the ladder.

Sorry I am 44, 5'8 and want to lose another 15 lbs. I think my age unfortunately is starting to make the weght loss side harder!

hmc4

My turn for a question or eight! Okay, my stats... I have been gaining and losing the same 10 lbs for over a year. I am beyond frustrated. I am currently using Weight Watchers and MFP simultaneously (mostly just the meetings at WW - tracking on MFP).
After not seeing any change in weight, I went to the Health and Wellness center and did the bod pod test.
33 y.o. Female / 5 foot 3

Weight 207.8
Lean Muscle Mass: 100.6
Fat Mass: 107.2
% Fat:: 51.6%
% Fat free mass: 48.4%
My RMR is 1374
TEE: 1704 Sedentary
2088 Low Active
2391 Active
2844 Very Active

So, here come the questions - what do I do with that information? I thought RMR was the same as the TEE sedentary, but its a 400 calorie difference.. My MFP net calories are set at 1200. Is this the culprit for the gain/lose/gain/lose I am experiencing? I workout - not as consistently as I need to, but I am a freaking champ at tracking my food.
What should I aim for calorie wise? I need to lose this weight for my health and sanity.

HMVOL7409

I'm happy with my stats; I just need help with my diet. Finally upped my calories to TDEE and love it, have my protein up and my carbs at 45% which I want but now with eating more protein and cals; my fat intake went way up and it concerns me; almost doubled. I'm afraid if I try to cut in that area I'm going to lose in another. Ugh!

My stats:

32 yo female, CW 113.5, 5'2, BF% (bod pod 4/28) 19%; hoping it goes to 18% at my June follow up.

TheOfficialEpic

My turn to ask a question! I am a month in 4 pounds down and 10" off overall. I am working out 5 days a week doing the 30DS and adding free weights here and there. I have logged EVERY bite and stayed at or under 1200 everyday. I am surprised how slow the weight loss is. I don't eat low fat or processed foods and I try to keep my carbs reasonably low. On days when I have BIG excercise burns I may eat up to about 1500 cals. Am I not eating enough or should I be watching fat intake more???

Any thoughts would be helpful

Need yer stats first, hon. Congrats on the weight loss so far though! Depending on where you start, YES!....weightloss can be very slow! If you're starting a hundred plus pounds overweight, it is going to be a lot easier than for a person that is trying to lose that last 5 pounds. Makes sense though. The further you go in basically anything, the harder it is to get to the next rung of the ladder.

Sorry I am 44, 5'8 and want to lose another 15 lbs. I think my age unfortunately is starting to make the weght loss side harder!

Yes, age is a factor, but 44 is still VERY young. Look up Elaine Goodlad, Tosca Reno, Gina Ostarly....all easily and well into their forties with bodies that most twenty-somethings would kill for.

TheOfficialEpic

My turn for a question or eight! Okay, my stats... I have been gaining and losing the same 10 lbs for over a year. I am beyond frustrated. I am currently using Weight Watchers and MFP simultaneously (mostly just the meetings at WW - tracking on MFP).
After not seeing any change in weight, I went to the Health and Wellness center and did the bod pod test.
33 y.o. Female / 5 foot 3

Weight 207.8
Lean Muscle Mass: 100.6
Fat Mass: 107.2
% Fat:: 51.6%
% Fat free mass: 48.4%
My RMR is 1374
TEE: 1704 Sedentary
2088 Low Active
2391 Active
2844 Very Active

So, here come the questions - what do I do with that information? I thought RMR was the same as the TEE sedentary, but its a 400 calorie difference.. My MFP net calories are set at 1200. Is this the culprit for the gain/lose/gain/lose I am experiencing? I workout - not as consistently as I need to, but I am a freaking champ at tracking my food.
What should I aim for calorie wise? I need to lose this weight for my health and sanity.

1200 is very generic, but works for most at some point of their journey. It's simple, just reduce your calories on a daily/weekly basis till you start losing. When you stall, readjust down and or increase activity levels till you start losing again. When you get to where you want, slowly start adding calories back to the point that you neither gain nor lose more than a pound or two every few weeks.

hmc4

So reduce down below 1200? I don't understand where the TEE numbers factor in if I am supposed to bottom out on calories like that...

joyb31

I have lost 17 lbs (out of the 23 I planned to lose)..I feel like a have failed myself and am at a stand~still with my diet & excercise..I do zumba and exercise as much as I can but still feel down..How can I bring myself out of this rut? Oh and I gained 5 lbs back.. Need to get back to my happy place and fast!:sad:

TheOfficialEpic

I'm happy with my stats; I just need help with my diet. Finally upped my calories to TDEE and love it, have my protein up and my carbs at 45% which I want but now with eating more protein and cals; my fat intake went way up and it concerns me; almost doubled. I'm afraid if I try to cut in that area I'm going to lose in another. Ugh!

My stats:

32 yo female, CW 113.5, 5'2, BF% (bod pod 4/28) 19%; hoping it goes to 18% at my June follow up.

If it bothers you, then I'd just decrease the fat calories and make up for them in carbohydrates. Fat alone doesn't make you fat though...TOO MUCH of it does. Obviously you want to watch your saturated and trans fats, but you DO need a basic amount of healthy fats in your system as this is just being healthier.