Should I go up or down?

ChrissieP80

OK so...

I started MFP 3 months ago today. Have lost 14lbs which was much faster at the beginning (expected). Haven't really lost any in the past month or so. Started out like a regular newbie on 1200 cals and not realising to eat exercise cals back, felt dreadful. Did a bit of reading once I discovered the forums, ate some exercise cals back. Increased cals to 1350 and did more strength exercises rather than pure cardio. Increased cals again once I was within ~7 lbs of goal to about 1500ish.

I bought a fitbit and have been using it for a month. It tells me that I burn about 1800-2000 cals per day (average 1930). I eat 1400-1600 cals per day. I have about 1lb left to lose to get to my first goal and then I'd like to lose another 7-10lbs (but focusing more on body composition) but I cannot seem to shift any more weight at all. Would like to shake it up a bit but not sure if I should increase cals again or decrease?! It just doesn't make sense to me to eat more as my deficit will be < 20% (I thought you needed 20-25% deficit to lose?)

I'm 5'3" and current weight is 122lbs.

HELP! :blushing:

ChrissieP80

Bump can anyone help please?

amyniceneasy

Your body is already at a healthy weight for your height.

KarenJanine

As you are near goal I would recommend decreasing your deficit and aiming for TDEE -10% instead of -20%. Obviously the weight will come off much slower but it will mostly be fat loss and it is more likely to stay off long term.

neandermagnon

I'm 5'3" and current weight is 122lbs.

What's your body fat percentage? You may not even need to lose more weight. If you're already in the healthy weight range (you are!) then you're looking at reducing your body fat percentage a little, not losing serious amounts of weight. Maybe you need to strengthen your muscles and drop a percentage or two of body fat to get the look that you want.

If your body fat percentage is in the healthy range, then TDEE - 20% is probably too few calories. TDEE - 10 or 15% would be better....... but if you don't know your body fat percentage, it's really hard to say. If you have a small frame, you could still be carrying too much fat at this weight and your goal would be appropriate. If you have a large frame then you could be actually lighter than what's healthy for you.

1964Lynn

You dont wont to be too thin. Your height and weight sounds:happy: good.

GauchoMark

you lose weight at ANY deficit. It just depends how quick.

You've been on a deficit for 3 months now and are over halfway there. Have you been pretty strict? If so, it might be time to take a week or so off at maintenance calories, then go back to a TDEE-10% plan (or 250 calorie deficit if you prefer)

GauchoMark

I also agree about the body fat measurement. Go get a Bod Pod done somewhere and see where you really stand. They cost somewhere around $20.

Obviously, you still don't look exactly the way you like (or else you would stop), but you might not need to lose weight to meet some arbitrary number you set 20 lbs ago as much as gain muscle so you have more definition.

ChrissieP80

I'm Asian and have a small frame. Started off being the walking definition of skinny fat, BF around 30%, now body fat is about 24% based on various calculators. I seem to be gaining and losing the same one to two pounds over and over the past few weeks, so I'm not sure if I should eat less, eat the same, or eat more. Am trying to eat more protein 40/30/30 ratio also.

Yes I've been pretty strict, exercise 30 minutes six days a week, pretty strict with logging too. Am a bit scared to increase cals when weight is stalled. But I guess as long as I'm still in deficit will be ok?

GauchoMark

I looked at your log and t looks like you are diligent.

I also looked at your profile data, and I have to say, I think your weightloss is FINE. I think your expectations are off.

From 11/9/12 to 2/1/13, you lost 15 lbs. That is 1.25 lbs/week on the nose.

That is actually QUICK weight loss - especially for someone that is trying to lose the last 10 lbs or so.

You are doing fine, might even want to slow down. You are undoubtedly losing muscle at that rate.

ChrissieP80

Thanks GauchoMark. I guess my expectations are skewed because I lost the first 12lbs so quickly (because I didn't know to eat back exercise cals, and was on 1200 cals). So it feels like my weight loss has stalled but I guess it's just really slowed off to a more realistic pace.

I appreciate everyone's help. :flowerforyou: