Needing calorie help....!!!

charliehefferon
charliehefferon Posts: 223 Member
in Health and Weight Loss
Ok, so I'm stuck in a bit of a rut and need some help!

I've lost 26lb since January, though calorie counting and exercise. But I've hit a brick wall now with my last 4lb!!

I'm 5'1" & weigh 110lb.

My calorie intake for a day is 1200. I work out approx 3/4 times a week, burning between 280 & 450 cals a session. I don't eat back my burnt calories...

Do I need to up my calories? Is my body in "starvation mode"? I honestly haven't got a clue, so any help/advice would be great!!







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Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    eat more!

    as you get closer to goal you should have a smaller deficit. eat your exercise calories back and set your calories to lose half a pound per week.
  • charliehefferon
    charliehefferon Posts: 223 Member
    I've just changed my goal to lose 0.5lb a week.... this has taken my calories up to 1230 a day :frown: Hardly a difference!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I've just changed my goal to lose 0.5lb a week.... this has taken my calories up to 1230 a day :frown: Hardly a difference!!

    make sure you NET 1230 per day, and if that doesnt work then you can increase them further.

    and dont be worried by initial gain, it is just the phyical weight of extra food after eating so little for so long.
  • BerryH
    BerryH Posts: 4,698 Member
    You're at the low end of healthy BMI so you may want to consider ditching the scale and shaking up your exercise routine. Weight training will shed inches and improve your shape without losing more lbs.

    Also, eat back your exercise calories, especially when you're on such a low intake.
  • hendinerik
    hendinerik Posts: 287 Member
    Strength training and eating back your calories has been working for me -- at least today weighing in I am about 2 pounds from goal weight, just under 30lbs since April. My trainer actually tells me I don't need to lose more, just focus on good nutrition habits and strength training).

    The last five have been about a .5lb per week setting, and I personally see much more progress when I eat back my calories. I am at 1800 calories per MFP.

    Also, how do you feel? Are you feeling healthy? Are you getting all the nutrients you need? Those things also matter on a sustainable level - not just having the loss, but maintaining it in a healthy way.

    Good luck!
  • charliehefferon
    charliehefferon Posts: 223 Member
    You're at the low end of healthy BMI so you may want to consider ditching the scale and shaking up your exercise routine. Weight training will shed inches and improve your shape without losing more lbs.

    Also, eat back your exercise calories, especially when you're on such a low intake.


    Thanks for this :happy: I also look at my body fat % - currently this is at 24% and I'd like to get it down a bit more so I guess Weights are the way forward!!
  • charliehefferon
    charliehefferon Posts: 223 Member
    Strength training and eating back your calories has been working for me -- at least today weighing in I am about 2 pounds from goal weight, just under 30lbs since April. My trainer actually tells me I don't need to lose more, just focus on good nutrition habits and strength training).

    The last five have been about a .5lb per week setting, and I personally see much more progress when I eat back my calories. I am at 1800 calories per MFP.

    Also, how do you feel? Are you feeling healthy? Are you getting all the nutrients you need? Those things also matter on a sustainable level - not just having the loss, but maintaining it in a healthy way.

    Good luck!


    I think I'll have to up my strength training then!! Do you combine this with a cardio workout (I know that probably sounds really daft, but I'm a basic exerciser!!!)

    Feeling a lot healthier than I did at the beginning of the year, and getting all of the nutrients I can (I'm B12 deficient, so have to have an injection for that one!!)
  • hendinerik
    hendinerik Posts: 287 Member
    One other thing I was doing every so often, particularly if I ate a lot one day and some of it was not-so-good food, is next day I would nearly double the cardio - not every day but 1x every few weeks - I found that my body "didn't expect" that and I would also see some result. I think the body also has its own rhythms and routines of what it expects, and this also why getting to a new range of weight can be an adjustment for it.

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