BMF and deficits

jaz050465

I have tried a 500 deficit then 750 then 1000. At the end I lost slightly but this deficit was too hard to maintain. I'm within my healthy weight range.

How much do you have to lose and what deficit works for you?

KarenJanine

It is generally advised that if you have less than 10lbs to lose the deficit should be lowered to around 1/2 lb per week, or 250 cal deficit. Your ticker shows you only have around 8lb to lose so I would recommend lowering your deficit.

By trying to lose faster when you don't have much to lose, you stand to lose considerable muscle mass.

neandermagnon

It is generally advised that if you have less than 10lbs to lose the deficit should be lowered to around 1/2 lb per week, or 250 cal deficit. Your ticker shows you only have around 8lb to lose so I would recommend lowering your deficit.

By trying to lose faster when you don't have much to lose, you stand to lose considerable muscle mass.

^^^^ this

see the thread "in place of a road map" to calculate how many calories you need to eat for this

graciepecie

Read this, it will help you a lot and you will lose weight:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

jaz050465

Thanks. I've read that but it didnt seem to work for me so I was wondering if the BMF perhaps over estimates.
Thanks.

trudijoy

Thanks. I've read that but it didnt seem to work for me so I was wondering if the BMF perhaps over estimates.
Thanks.

yeah i don't like the road map either. I'd say if you're within your healthy range maybe you're doing things right and your body is maintaining a healthy weight?

jaz050465

But I want to lose a bit of fat so that my fat back and my belly goes. I see photos of people who do lose that extra weight so it must be possible. What am I doing wrong. I've tried eating low , eating higher, more exercise, less exercise, cardio, strength- but nothing works.

trudijoy

But I want to lose a bit of fat so that my fat back and my belly goes. I see photos of people who do lose that extra weight so it must be possible. What am I doing wrong. I've tried eating low , eating higher, more exercise, less exercise, cardio, strength- but nothing works.

are you doing core? if your midsection is your issue, i'd be doing a lot of core work as well as cardio and strength

jaz050465

Maybe not enough. To be honest I'm just flitting from one workout scheme to the next. Just started you are your own gym.

trudijoy

Maybe not enough. To be honest I'm just flitting from one workout scheme to the next. Just started you are your own gym.

what did last time i was really fit and will do again once the weather closes in (its summer here) and i need the gym more is i did heavy cardio 2-3 days a week, light cardio the other days, legs one day, arms one day, core one day, and all 2 days. seemed to work. Or try full body excercise like swimming or zumba?

I'm lucky, i guess. i lose from my front, back and face first, arms and legs next, and boobs and *kitten* last haha.

KarenJanine

Maybe not enough. To be honest I'm just flitting from one workout scheme to the next. Just started you are your own gym.

Perhaps this is where the problem lies. You are not seeing results from the workouts because you are not giving them long enough. Try sticking to a workout plan for at least 8 to 12 weeks before reassessing and seeing if it's working for you. Take measurements before and after each month and see if you are getting any changes.

Same with eating a certain way. Don't give up because you are not losing after a week or so, it takes more time than that.

jaz050465

I just read so much about people who just have a deficit and lose straight away- it's get frustrating. I wouldn't mind being patient if I knew what I was doing was right m