diet help

alexamiami

I go to bootcamp for 1 hour 3x/week and play tennis about 50-75m 2-3 times/week; most of the week I eat between 1200-1400 c/day and weekend are more like 2000c/day. I have lost NO weight doing this; in fact, I've gained about 2 pounds. Can anyone suggest what I should do to lose about 2-3 pounds/week. Goal is 10-12 pound loss. Also, any suggestions on a specific regimen? (I'm pretty good about keeping up with My Fitness Pal's suggested % of carbs, proteins and fats). HELP!! Thanks!!

GauchoMark

2-3 lbs/wk is an unreasonable goal.

you are 130ish lbs and pretty active. You need to be at about a 0.5 lb/wk loss rate and eating more. If you want to post your age, weight, and height, we can help you - or you can just use the guided MFP goals and it will set it up for you if you don't override the recommendations.

Side note, it is also possible you are overestimating calories burned and underestimating food. How long have you been doing this and in what timeframe did you gain 2 lbs?

alexamiami

I am 41, 5'2" and 134 lb (fluctuate b/w 132-136 but usually weigh in 134 every Wed). I have been following all the MFP goals and am pretty rigid about entering calories M-Th though I totally admit that Friday night-Sunday I am a LOT less strict about entering every morsel.
The 2 pound weight gain happened when I started bootcamp the last week of August (I was weighin in at 132 on Wednesdays before I started). any thoughts?
SOOOOOOO FRUSTRATED!

sarakarolina18

could it possibly be muscle that you are gaining?

beckajw

If you've only been doing bootcamp for about 1.5 weeks, your body could be retaining water. New workouts will often cause this for a few weeks.

You have to log your food on the weekends too. What you think may be 2000, may in fact be 3500.

Also, how are you calculating calories burned?

Finally, as PP said, 2-3 pounds per week isn't reasonable. A good goal is .5-1 pound per week.

beckajw

could it possibly be muscle that you are gaining?

No

alexamiami

I agree, weekend are a disaster and my downfall. must FOCUS!

Syates11

Q: I am 29 (almost 30, sigh), weigh 210 and I am 5'4. I swear you cannot tell by looking at me I weigh that much. I eat fairly healthy, nothing fried, mostly clean vegetables that I buy from the local market. I also drink non-homogenized milk. I bought MyoFusion protein shakes this past week and received them over the weekend. Anything else you can think of to get me out of this rut? I am barely losing a pound a week.

Thanks!

haleydself

Need to stay within your calorie limit during the weekends as well. I used to do the same thing, and was frustrated bc I was not losing the weight. Started doing better on the weekends and the pounds started to come off.

Also could be because of your workouts. When you gain muscle, they retain water for a few weeks. After that the results start showing

Don't give up! Just set different goals for yourself, and stop focusing on the pounds. Maybe you could start measuring yourself every wednesday, and weighing maybe every other week, or every 3 weeks. Focus on your calories you eat and burn! A heart rate monitor can also help you be more aware of how many you actually burn.

Keep it up, you'll get there!

GauchoMark

I am 41, 5'2" and 134 lb (fluctuate b/w 132-136 but usually weigh in 134 every Wed). I have been following all the MFP goals and am pretty rigid about entering calories M-Th though I totally admit that Friday night-Sunday I am a LOT less strict about entering every morsel.
The 2 pound weight gain happened when I started bootcamp the last week of August (I was weighin in at 132 on Wednesdays before I started). any thoughts?
SOOOOOOO FRUSTRATED!

You are almost the exact same size as my wife and I can tell you from her experience - you are such a small framed person that your "window of opportunity" is so small that weekend indiscretions can totally screw your entire week.

Your BMR is 1337 cal/day. If you use a sedentary factor of 1.2, your TDEE is about 1604 cal/day. If you are RELIGIOUS about exercising, I would do a 500 calorie deficit, otherwise, you need to stick with a 250 calorie deficit. Log your exercise calories and work the numbers to do something that is sustainable.

Either way, if you are not careful on the weekend, you will ruin your entire week in a day or two because you don't ahve that many calories to deal with anyways.

GauchoMark

Q: I am 29 (almost 30, sigh), weigh 210 and I am 5'4. I swear you cannot tell by looking at me I weigh that much. I eat fairly healthy, nothing fried, mostly clean vegetables that I buy from the local market. I also drink non-homogenized milk. I bought MyoFusion protein shakes this past week and received them over the weekend. Anything else you can think of to get me out of this rut? I am barely losing a pound a week.

Thanks!

You should really post your own topic instead of inside someone else's. However, why do you think protein shakes and "healthy food" are going to make you lose weight? Sticking to a calorie deficit is what loses fat.

alexamiami

Thanks for your help, Mark! I'm going to try the 250c deficit and aim towards "clean living" next weekend. FINGERS CROSSED...