Not a newbie but need some advice

psuLemon

Awesome some other folks had some good suggestions as well. Like I said since we are using MFP let the site do the calc work. I did notice in your comment just now about now starting to have breakfast. Based on that statement I will assume ans sorry if I got it wrong your not eating regularly because of that caloric low number you had before. Well that is a bad thing and could be one of the main contributors to your plateau. You said your a runner so I assume again you do this a couple to few times a week. So my two cents again.. Now that you have adjusted your profile, adjust your eating. Not eating in the morning and lets say eating at lunch and then in the evening is not good. This puts your body into starvation mode and can cause the plateau effect. You need breakfast especially. Try to have three meals with two snacks in between. Basically you try to eat something small every lets say 3hrs. This will keep your body in a burning mode and not storing mode. On days you run you may add a meal or snack for the extra energy (which of course you gonna burn). The other suggestion is incorporate some muscle (weight training) into your exercise days if you can. Weight training will increase muscle which promoted further burning of fast, etc. And weight training does not mean working out like Arnold pumping heavy weights. Use light to moderate weights, don't worry you will not bulk up. Doesn't work that way for women, but it will help you tighten and lean out. you will also gain more energy as you do this and eat regularly.

Cheers and you doing great, way to go your awesome.

Kay

With all due respect, this information is all bro science. Meal timing and meal frequency has no impact on weight loss if calories are consistent. The NIH has already proven that increasing MF does nothing to increase or inhibit weight loss. Your metabolism is constantly burning calories. If food is introduced, it diverts from one action to help break down the food. If it's not burning food, it's running your body's functions. If you question this, then look into interim fasting where people go 16-20 hours without eating and the consume all their calories in a small window. It's quite effective.

Next, as you stated it is impossible for women to bulk because muscle is tight and lean. But going light weight/high reps is not nearly as effective for fat loss as heavy weight/low rep. And she won't have to worry about gaining any new lean body mass as she is on a calorie deficit. There are really only three conditions where a person can gain any type of new lean body mass on a calorie deficit; noob gains for those who have never weight training, those who are morbidly obese and a small number of elite athletics. The average MFP'er does not fit into any of those conversations. It's a large misconception that people thing weight training will allow you to create new muscle. Unfortunately, a calorie deficit, by definition causes a body to be in a catabolic state. Weight training, helps prevent catabolism of lean body mass and forces a body to catabolize body fat for energy. This is why you slow weight loss. If you eat a calorie surplus, your body goes into a anabolic state which it improves your ability to gain new LBM. Now, the issue, even with weight training, an anabolic body will gain both muscle and fat. WT will help minimize the amount of fat (hopefully to 10% or less).Generally, this is why you go through bulk and cut phases.

mocha76

bump

martha1514

That's a good question and I will wait for people to reply because I feel nervous about eating those calories!

psuLemon

That's a good question and I will wait for people to reply because I feel nervous about eating those calories!

What is really comes down to is this: your body either gets energy from calories or from lean body mass (muscle, tissue, etc).. which do you prefer. Do you want to lose muscle or fat. If you want to lose fat only, as muscle makes your body lean and tight, then you need to supply your body with enough calories to cut fat. This is why extreme fitness programs suggest eating 20% below TDEE and generally have some resistance training (combined with high protein diets) so you can maintain your muscle. And as I have also said, weight loss makes you look good in clothes but fat loss makes you look good naked.

Scottish_charlene_84

Thanks again everyone. Well i redid my MFP profile and allowed it to choose my calories and it has come up with 1480. My BMR is 1514. I am going to follow this for a couple of weeks and see how it goes. Cant thank u all enough for your amazing support and advice. You really are all awesome!!!!

Scottish_charlene_84

Well guys I followed ur advice and Ive lost 1.5lbs Even with an extra 300 calories a day. SOOOOO Happy!!!!!! Thank you all so much!