Help me be more efficient

babydiego87
babydiego87 Posts: 905 Member
in Health and Weight Loss
I'm 5'3" and currently weigh 136lbs, having initially lost 7lbs, if I stay the same this week I will have stayed the same weight wise for 2 weeks. I've only begun using MFP and eating well/exercising since the start of Feb so I am bit concerned that this is quite early to have plateaued.

My initial goal is to lose another 11lbs or dropping a dress size but I'm worried I'm not doing things right and all I've lost is water weight.

My diary is open and I'm happy to recieve constructive criticism including what I should be doing exercise wise. I've mainly been doing cardio and I'm going to start doing C25K.

Thanks

Replies

  • 89nunu
    89nunu Posts: 1,082 Member
    Have you tried finding out your bmr and tdee yet? It's all explained here:http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12
    A lot of people (including me) have good results with this.

    Edit: also, lifting weights or any other strength training helps you tone your body. Or maybe try the 30 day shred, it's all on YouTube.
  • babydiego87
    babydiego87 Posts: 905 Member
    Right, my BMR is: 1414 and my TDEE: 1697. What do I do next to work out how much I should be eating?

    I already started 30DS so I guess I should continue with it :flowerforyou:
  • babydiego87
    babydiego87 Posts: 905 Member
    bump
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    Right, my BMR is: 1414 and my TDEE: 1697. What do I do next to work out how much I should be eating?

    I already started 30DS so I guess I should continue with it :flowerforyou:

    If your BMR is 1414, your TDEE is not 1697. You have chosen the sedentary setting,

    You need to be honest with your activity level. Work out your TDEE including exercise (if you are doing 30DS and C25k, you are not sedentary) and then deduct 15%

    with only 11lbs to go, you should be aiming at about 0.5lb per week.
  • LittleMissDover
    LittleMissDover Posts: 820 Member
    How quickly did you lose the 7lbs? You haven't been on here that long so I would suggest as you lost that initial amount very quickly your body is 'stabilising' as a PP said 0.5lb a week is what you should be aiming for with the amount you have left to lose so if you average it out you've still lost more than than that per week.

    Just keep it up and the scale will show a change.
  • babydiego87
    babydiego87 Posts: 905 Member
    Right, my BMR is: 1414 and my TDEE: 1697. What do I do next to work out how much I should be eating?

    I already started 30DS so I guess I should continue with it :flowerforyou:

    If your BMR is 1414, your TDEE is not 1697. You have chosen the sedentary setting,

    You need to be honest with your activity level. Work out your TDEE including exercise (if you are doing 30DS and C25k, you are not sedentary) and then deduct 15%

    with only 11lbs to go, you should be aiming at about 0.5lb per week.
    Well, I put sedentary because I have a desk job, and I'm here 7 hours a day so... But I did chose light exercise and according to your 15% deduction my TDEE with exercise is 1556. That sound about right? And I'm under the impression I shouldn't be eating less than my BMR? Thanks for the help.
  • Alta2000
    Alta2000 Posts: 655 Member
    You have platooed because you are under eating. Just for the last 10 days, every day you have an average of 1050 calories. The only day that you have eaten 1500, you burnt 400 through exercising. So if you calculate the TDEE as sedentary, you need to eat at that level (TDEE-15%=1556) every day, and then when you exercise you need to eat at least 65% of your exercise calories, unless you wear an HR monitor whereas you should eat 100% of the exercise calories.
    For exercise, if you are at home, try doing the 30day shred.
  • Goosiesnougs
    Goosiesnougs Posts: 420
    My only advice is more lean protein, more fresh veggies...........and eat at LEAST your 1200 calories. Eat some of your exercise calories back:)
  • deksgrl
    deksgrl Posts: 7,237 Member
    Eating 1200 calories or less and not eating exercise calories is probably what is wrong.
  • babydiego87
    babydiego87 Posts: 905 Member
    You have platooed because you are under eating. Just for the last 10 days, every day you have an average of 1050 calories. The only day that you have eaten 1500, you burnt 400 through exercising. So if you calculate the TDEE as sedentary, you need to eat at that level (TDEE-15%=1556) every day, and then when you exercise you need to eat at least 65% of your exercise calories, unless you wear an HR monitor whereas you should eat 100% of the exercise calories.
    For exercise, if you are at home, try doing the 30day shred.
    Thank you for your help. I do struggle to get to 1200, it's true but I'll try and get myself to my TDEE.
  • Alta2000
    Alta2000 Posts: 655 Member
    If you need calories to reach your calories level, eat tb peanut butter, or extra virgin olive oil. Substitute the low fat olive spread and get a regular one. You must make sure that you eat at least at your BMR. For the next week you need to eat at TDEE-15 and you might gain or continue plateau as your metabolism readjusts.
  • CoderGal
    CoderGal Posts: 6,800 Member
    Right, my BMR is: 1414 and my TDEE: 1697. What do I do next to work out how much I should be eating?

    I already started 30DS so I guess I should continue with it :flowerforyou:

    If your BMR is 1414, your TDEE is not 1697. You have chosen the sedentary setting,

    You need to be honest with your activity level. Work out your TDEE including exercise (if you are doing 30DS and C25k, you are not sedentary) and then deduct 15%

    with only 11lbs to go, you should be aiming at about 0.5lb per week.
    Listen to raven she knows what shes doing
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    My biggest suggestion is stop concentrating on the scale, there are tons of methods to see progress.. tape measure and body fat calipers is one. Second, drop some of the cardio and start some resistance/weight training. You will see much greater changes in your body when you do weight training. Also, I wouldn't consider JM as weight training, you barely lift more than an average purse. Also, your calories look very low for an active person. With like 10 lbs to go, you should be aiming for 1/2 -1 lb per week loss (max) and eating at least 50% of your exercise calories.



    http://www.myfitnesspal.com/topics/show/903628-one-year-of-barbells-and-ice-cream-my-story-so-far-pics
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    My biggest suggestion is stop concentrating on the scale, there are tons of methods to see progress.. tape measure and body fat calipers is one. Second, drop some of the cardio and start some resistance/weight training. You will see much greater changes in your body when you do weight training. Also, I wouldn't consider JM as weight training, you barely lift more than an average purse. Also, your calories look very low for an active person. With like 10 lbs to go, you should be aiming for 1/2 -1 lb per week loss (max) and eating at least 50% of your exercise calories.



    http://www.myfitnesspal.com/topics/show/903628-one-year-of-barbells-and-ice-cream-my-story-so-far-pics

    Barbells make you bulky and ice-cream makes you fat - Total Fiction :)

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