Two questions about bread and BMR.

RoseThePenguin

Well, first of all, I've read previous posts but I'm still a little foggy in some areas. Today is my weigh-in day and the scales don't seem to have shifted at all. I'm putting this down to any of three things:

One: I've been exercising every day so I may have just gained muscle.

Two: I think I may be eating too much bread, so can anyone recommend a lighter alternative?

Three: My BMR is higher than my recommended daily calorie intake, an then I do exercise on top of it, should I up my calorie intake to 1500 instead of 1200? I don't feel tried or hungry when the days through so I think I'm getting enough and yet the scales haven't shifted.

Any help would be appreciated

Hendrix7

How long has it been since the last weigh in, are we talking days/weeks/months?

Exactly how much bread do you eat per day?

What's your BMR?

What exercise do you do, do you lift weights? It's unlikely that you have built much muscle if you do mostly cardio and you are in a large calorie deficit.

There is nothing inherently wrong with eating bread, unless you get all of your carbs from bread or the amount of bread you eat takes you over your calorie/carb allowance. You could try swapping it for a wrap which would usually have a less carbs/calories.

cramernh

If you exercise everyday - then you are weighing in also the water-retention common after a muscle-related workout.


You are definitely not eating enough if you are working out like crazy like this. TDEE -15% should be a good goal to follow for food.


If you are looking for a lighter alternative type brea, Josephs makes a "Whole Wheat, Flax, Oat" bread that is a lower in carbohydrate count but very hearty bread. Its actually pretty good but I still limit that to one per few days where I have allergies.

RoseThePenguin

I weigh myself every Thursday, so it's been a week since I last checked.

My BMR is 1492 calories/day. I don't think I've ever eaten that much while using this. Even after exercise I usually end up just over or just under 1200.

I only really do cardio and some toning exercises like squats and tricep dips.

Thanks for the bread suggestion, cramernh, I'll definitely have a look for it.

trud72

Hey honey as for the bread there are several "lighter options"
i use hovis nimble,there is also a weight watchers one and a few others if i was you i would try to have multigrain or wholewheat too!
they are about 50 cals per slice! :bigsmile:

as for the basic question to eat or not to eat is the question....lol

i very rarely eat back my exersice cals i dont like too,as long as you are not in minus cals you are fine!

C00lCountry

Do you eat your exercise calories back?
I would guess you are eating to little of food.
Eat about 1500 calories a day, if your BMR is 1492.
What kind of exercise do you do?
Make sure you take measurements and not just weight.

RoseThePenguin

I just started measuring myself yesterday so that if I don't loose any weight next week either, I'll know if I've lost any inches.

I usually either do 20-30mins of Tae Bo, a 10 minutes aerobic dance workout and 20 minutes on my bike, go for a 4 mile walk and I've started doing 20 tricep dips and 20 squats a day to try and tone up a bit. so I at least get half an hour a day which equates to anything between 250 - 500 calories burned.

Ke22yB

You are talking a week from last thursday I am not sure I would start looking to change all your routines after a week I can go many weeks and my weight will bounce up a pound down a pound then I can drop 5 pounds in a week my scale measures BF% and skeleral muscle as well as viseral fat and those numbers changing tell me my body is changing as well as my clothes
I would give it a little time you are changing your life not looking for a quick week by week diet

RoseThePenguin

Thanks. This makes a lot of sense.

I just felt bad as I lost 5 pounds in a week and then this week I've lost noting. I'll keep at it and see how it goes.

HeidiHoMom

One week with not loss is just normal.

That being said, I do think with your activity level that you should eat more....at least your BMR.