Low BMR

kirstyfairhead

My BMR is only 1224 with a low activity TDEE of 1490 which gives me very little space to manouvre in order to create a deficit. I generally eat between 1200 and 1300 cals, sometimes a little more but rarely eat back my exercise cals.

I work out 3 times per week for 45mins to an 1hr (mostly cardio) and ride (horseback) for 1 hr (almost as good as a pilates session)

I'm feeling ok on this and losing weight steadily, about 5lbs in 5 weeks but would appreciate any suggestions/recommendations, particularly on low cal, nutritional foods that fill you up.

My current thinking is that I would like to get down to around 130 (currently 143, started at 168 mid last year...way too chubby for a 4' 11" lady) and then maybe bring a little more strength training in. Will still need to lose more weight though as I hit a normal BMI at around 124.

Comments welcome!!

evileen99

I would add in the strength training now--it takes a long time for women to build muscle, and building muscle will increase your calorie burn throughout the day.

RunDoozer

Do you have it set to sedentary or lightly active?

deksgrl

Since you only have about 13 pounds to lose, then you shouldn't be expecting to lose more than 1 pound a week. I think you are doing great.

kcritter77

Mine is right around there too. Plus I am hypothyroid, so it might be even lower but I don't really have any way of knowing. My weight isn't coming off as quickly unfortunately. Hopefully even though the scale doesn't budge, I'm changing my body composition.

kirstyfairhead

Just checked and the 1490 would be at sedentary not lightly active. On days I don't workout I do just work in an office, use the car, no kids to keep me running so to be fair thats probably about right!!!

Mokey41

My BMR is1094 so I hear you! It's not easy but you can't expect to lose a lot each week. It took me over 6 months to get my last 5 pounds off. It sucks to be female, short and old!

kirstyfairhead

My BMR is1094 so I hear you! It's not easy but you can't expect to lose a lot each week. It took me over 6 months to get my last 5 pounds off. It sucks to be female, short and old!

I'm with you there!!

Very happy to be losing at 1lb a week and don't expect it to last forever. I had a car accident in December and did no exercise for 5 weeks, still tried to eat reasonably but it was Xmas so put on 2lb. Think my body has been celebrating getting back into work-out mode but i'll take it while I can get it!!

Is there anything in particular you like to 'fill up on' given that you have to be really careful about the cals??

RunDoozer

Realistically since you only have a little to lose 1 lb per week may even be a little aggressive. If youre having a hard time with the calories try adjusting to lose .5 lbs per week and modify your expectations a little. Those last 10 lbs are very hard to lose

kirstyfairhead

I would add in the strength training now--it takes a long time for women to build muscle, and building muscle will increase your calorie burn throughout the day.

What would you recommend for a newbie to strength training that can be done at home??