Body fat and getting to goal

howie4four

I've been working on improving my health since Jan 2011.
Friday I had my body fat, bmi, a bunch of other ##s. ran.

I should say that in January of 2011 I weighed 262 lbs.

Nov 2011
weight 174 (this is the lowest I've been since 1989)
body fat 24

Friday Nov. 16, 2012
weight 176
body fat 26

My goal weight is 165 and body fat of 22 (or less). Still working on that--haven't gotten there yet...but in the last year I've fluctuated between 174 and 183.
I workout every day.
30 minutes of cardio and 30 minutes of strength training/abs (activtrax program) every other day
walking 5 miles in 75 minutes or running a 5K every other day.

I've been all over with my calories--trying to find a formula that works...
I can do 1200 calories for a while, but can't seem to sustain that for too long. 1200 calories is my emergency plan--if I'm up more than 5 lbs--I'm very strict about the 1200. Then, when I'm back to 174 I eat a little more.

I obviously need to tweak something....I'm pretty pleased with the overall results, but I was shocked that my body fat was up and on bad days I'm really ticked that I can't get under 174.

I don't log my food--so there is not diary to look at-- Sorry. I do log my exercise....

So...what do you think is the push I need to get to goal--more lifting, more cardio--stick to the 1200 calories until I'm there...but I suspect 165 would be short lived if I did that. I want to be able to maintain that weight!!
I'm open to suggestions.....

drmerc

I've been all over with my calories--trying to find a formula that works...

If I had to guess I'd say this is probably the problem

MoreBean13

How do you know where your calories are at without logging food? Step 1 would be to start logging your food- accurately- every bite that crosses your lips. Logging is the single most effective step you can take.

Second, 1200 calories is probably too low- but I don't even want to go there until you really have a grasp on how many calories you're starting with in the first place. Try the method laid out in this thread to get a handle on how much you *should* be eating to lose:
http://www.myfitnesspal.com/topics/show/682138-in-place-of-a-road-map-2-0-revised-7-2-12

Finally, you need to approach this with patience. It sounds to me like you have "bad days" where you equate a sing;e day's success or failure to the number on the scale- and doing that will make you nothing but crazy. The only perceivable difference you can make in any single day with regards to diet is with sodium, and any scale fluctuations are water weight and weight od food in your system. If you can't get under some certain number on a certain day, it's most likely just food in your belly.

Congratulations on your success so far- you've made some incredible changes already! I would suggest more lifting at this point to work on your body composition, and stay off the scale for a while when you start. It will cause your muscles to retain water and it will show up on the scale- but it's nothing to worry about. Get started with a full body program like Stronglifts 5x5, and your body will get where you want to be!

sarahisme18

How do you know where your calories are at without logging food? Step 1 would be to start logging your food- accurately- every bite that crosses your lips. Logging is the single most effective step you can take.

Second, 1200 calories is probably too low- but I don't even want to go there until you really have a grasp on how many calories you're starting with in the first place. Try the method laid out in this thread to get a handle on how much you *should* be eating to lose:
http://www.myfitnesspal.com/topics/show/682138-in-place-of-a-road-map-2-0-revised-7-2-12

Finally, you need to approach this with patience. It sounds to me like you have "bad days" where you equate a sing;e day's success or failure to the number on the scale- and doing that will make you nothing but crazy. The only perceivable difference you can make in any single day with regards to diet is with sodium, and any scale fluctuations are water weight and weight od food in your system. If you can't get under some certain number on a certain day, it's most likely just food in your belly.

Congratulations on your success so far- you've made some incredible changes already! I would suggest more lifting at this point to work on your body composition, and stay off the scale for a while when you start. It will cause your muscles to retain water and it will show up on the scale- but it's nothing to worry about. Get started with a full body program like Stronglifts 5x5, and your body will get where you want to be!

+1