Calorie and BMR question

firecraker05

I have been using MFP continuously for the last two weeks. I have seen very little weight loss (maybe 1 pound) overall and I am wondering if I have my calorie goal set too low. My BMR is 1760, and I have my settings to lose 2 lbs a week (87ish in total) so MFP has set my calorie goal at 1360 per day. I also have my diary open if that helps for giving suggestions, and also I am a 25 year 5'4 female at a weight of 227. I am just looking for suggestions to start losing weight and keeping it off. Thank you in advance for your responses.

nxd10

The best way to lose weight long term and forever is to do it slowly. I'm doing one pound a week. It feels slow. BUT I've done it two months and have lost 9 pounds (probably 10 by now, I haven't been on the scale for a week).

This is a lifestyle change. It took you 25 years to put that weight on, it will take a while to lose it. Stick with it. Do some walking and other exercise you can easily add into your life. Park your car further from the store and walk a little more. Walk those stairs instead of using the elevator. Log EVERY CALORIE.

It will happen. It's an energy in/energy out game. There aren't any shortcuts.

BigRich822

I agree with the above poster, the healthiest way to lose weight is slow. It will also help you conserve what muscle you do have. I would also recommend lifting weights. You dont have to lift a ton just some to help increase your muscle mass a little. The more muscle you have the easier it is to burn fat.

firecraker05

Thanks to both of you for your input on it being a slow process. Do you have any suggestions for how many calories I should be consuming compared to what my BMR is? I'm not sure if I am consuming too many, too few, or if it's about right.

kimberg75

If your BMR is 1760 you should be consuming more than 1360. I have read that you should eat closer to your BMR and you will still lose weight. If I were you I would try at least 1500 calories for awhile and see if the scale starts to move. Eating more to lose weight sounds crazy but it does work. I have mine set at 1500 calories and I usually eat most of my exercise calories too and I'm still losing....slower than before but probably b/c I am getting closer to my goal weight. Good luck to you. Hope you get it figured out and your scale starts to move!

Casey45

Slow and steady wins this race. First response nailed it - you spent years putting on the weight, it's gonna take more than a few weeks to see changes. I've been at this for 41 weeks and have lost 40 pounds.

Also agree with the post about lifting weights. That has made an enourmous difference in my body dimensions.

Took a peak at your food diary and was astonished at your sodium consumption and lack of water. That may help if you try to watch and lower how much sodium you are taking in and at the same time increase your water consumption. A thought. I know some days (liketoday) I end up consuming more much sodium than I like. It's sneaky - in so many prepared foods. One reason I don't go out to eat as much as I used to and buy fewer prepared foods.

anyway, take heart, keep on with your effort - it will pay off, it just takes time.

As to your calorie/BMR question, I didn't really start to lose weight steadily until I went on MFP, set the goal to lose 1lb/week and started logging and exercising far more regularly (and exercising intensely). So I'd advise keeping your goal to 1 - 1.5 lbs, and be patient.

kendra11c

Lift weights! I started losing weight much quicker once I lifted (1 1/2 pound a week instead .5) and my body has greatly shifted (lost a 4 inches around my waist!) it makes you feel great too!