help please

Muchmoretogive

Right ive been losing weight since mid jan when i had my baby girl and have lost 3 stone in total, But now ive been stuck on a plateau for 1 month driving me BONKERS!!!!! Ive based tdee method on me being lightly active im doing 40-60 mins of cardio mixed with strength 6 days per week and ive just re set my calories on here to what mfp recommends which is 1500 and odd where as before i had it set to 1700 as i wasn't eating ex cals back as was going off tdee one. I eat healthily and rarely go over my allowed cals. Before this week i was working out 20-40 mins a day 6 days a week so now upped exercise and as now doing what mfp recommends and im going to eat cals back. Im just after some tips as i can't stand the scale not moving any more!!!! Also just so you know ive taken measurements which haven't changed so deffo not lost anything. HELP ME PLEASE. Ive said from day 1 that i wanted to rech target goal by august as that should be do-able that would be me losing 1.5lb per week, but stuck!!!! Ive still got 2 stone to lose and im getting frustrated at me working my backside off and not getting any closer to my goal.

SenseiCole

mix up your food, don't eat the same foods day in and day out / week in week out

eg always having eggs for breakfast

change up you exercise

diff exercises, diff speed, diff length, diff intensity

Muchmoretogive

Iv'e done this and still nothing. Ive added extra exercise this week so im hoping this will help me.

BurtHuttz

Congratulations mom. Four months post partum is still an interesting time for your body.

Are you breast feeding? Are you eating additional calories to account for that?

BurtHuttz

Ive based tdee method on me being lightly active im doing 40-60 mins of cardio mixed with strength 6 days per week

This is absolutely not lightly active. Working out six days a week is very active.

and ive just re set my calories on here to what mfp recommends which is 1500 and odd where as before i had it set to 1700 as i wasn't eating ex cals back as was going off tdee one.

This doesn't sound like enough at all.

I eat healthily and rarely go over my allowed cals. Before this week i was working out 20-40 mins a day 6 days a week so now upped exercise and as now doing what mfp recommends and im going to eat cals back.

Eating exercise calories back is a good idea. If you are going to use MFP math make sure it is set to lose 1 pound per week, not more (for right now).

Additionally consume an extra 500 calories per day for your child if you are breast feeding. You have the rest of your life to lose weight - she will only be a developing infant for so long, and she needs you.

Muchmoretogive

I wouldn't class it as very active max i would say moderatley but i have no idea which one to use!! I do 60 mins max exercise then just pottering around house due to being on mat leave.

How many calories would you suggest i eat?

Im just getting frustrated as i was doing so well with the weight loss now just stopped

BurtHuttz

I wouldn't class it as very active max i would say moderatley but i have no idea which one to use!! I do 60 mins max exercise then just pottering around house due to being on mat leave.

How many calories would you suggest i eat?

Im just getting frustrated as i was doing so well with the weight loss now just stopped

What are your height, weight, and age?

MinnieInMaine

I agree with Burt, make sure your weekly weight loss goal is only 1 pound. With the amount of weight you have to lose, 1.5 pounds per week is too high of a goal so you may want to reset that goal in order to be healthy and realistic.

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

As far as activity level, I would go with sedentary then add calories when you exercise. This may be more accurate than trying to pick an activity level based on how much you exercise since it sounds like the amount of time you put in varies. Just try to plan your days well and have healthy snacks handy (nuts, seeds, eggs, protein bars/shakes, etc) to help you fill in the gaps.

Good luck!

Afura

There are a lot of people that plateau for weeks to months (just do a search in the message boards for plateau). It does help to shake up eating habits a bit, and maybe try and switch up your exercise a little bit, if you can walk instead just cardio (if you are able to), or find a different routine if you always do the same one.

Muchmoretogive

I am 24 years old 5ft 7 and 157lb ive reached healthy bmi so im happy but still want to get to pre preg weight which my goal is 9 stone to 9 1/2 stone, i was at my happiest then.

I used to do 20 mins exercise per day but now upped it to 60 mins per day 4 x a week and 40 mins ex 2 days a week and 1 day off

BurtHuttz

I am 24 years old 5ft 7 and 157lb ive reached healthy bmi so im happy but still want to get to pre preg weight which my goal is 9 stone to 9 1/2 stone, i was at my happiest then.

I used to do 20 mins exercise per day but now upped it to 60 mins per day 4 x a week and 40 mins ex 2 days a week and 1 day off

With no exercise I arrive at an energy expenditure of roughly 1840.
One approach would be to subtract your healthy deficit (15%) to arrive at a daily target of 1560. Then, add ~500 for the baby if you're breast feeding to take you to 2060. Then, eat back 50-75% of your exercise calories. If you are not breast feeding, then go with 1560 + exercise calories.

It may sound like a lot but I think you're finding that eating much less isn't working for you.

Muchmoretogive

ok so mfp has put me at 1520 cal per day + exercise cals so what your saying is eat 1560 cals per day and 50% of my exercise cals back but no more than 75% of my ex cals back?

I never seem to be able to reach my normal goal always under by 100 cal at least can you recommend any foods that will boost my calories but aren't bad foods

BurtHuttz

ok so mfp has put me at 1520 cal per day + exercise cals so what your saying is eat 1560 cals per day and 50% of my exercise cals back but no more than 75% of my ex cals back?

I never seem to be able to reach my normal goal always under by 100 cal at least can you recommend any foods that will boost my calories but aren't bad foods

It sounds like the numbers that I derived are similar to the numbers that MFP derived. Don't undershoot your goal - - less food doesn't directly correlate with 'better' or 'faster' weight loss.

This is very important: there are no bad foods. If you eat too much of any one food, it will not be good for you. If you live on only crisps or only boneless skinless chicken breast, you aren't going to feel good. Eat fruits, vegetables, lean meats such as chicken and fish, and enjoy a little bit of what you fancy each day. I've got friends on my friends list who are seeing awesome results eating ice cream every day, chocolate every day, or a cocktail every night. The key is not to go crazy.

Muchmoretogive

Thanks you have actually made me happier now i feel more motivated now. Today ive eaten alot of fruit and im having lots of veggies with fish for my tea. But still under my goal by 400 cals plus half of ex cals! I do not restrict my food types i will have a bit of everything and everything in moderation. Il have something thats not great for me every now and then as complete restriction just back fires. I unterstand eating less doesn't help lose weight faster as slows metabolisim down and not good to eat under bmr.

Iv no idea what my bmr is as on website it said its around 1540.

What has personally worked for yourself and what sorts of exercises have you done? Im not able to get to a gym due to little girl but always happy to try things at home. strength for me is included in dvds and tends to be push ups plank few weights mixed with cardio

Also do natural sugars slow weight loss down? Iv just noticed that always seem to be over on sugar even tho im eating healthy foods no sweets cakes biscuits etc.

BurtHuttz

Very happy to hear this, and this is truer than you know: "complete restriction just back fires". This has got to be one of the top five problems.

As for my history, I started counting calories on another site in November 2011 after some particularly depressing holiday photos. I started out eating too little, was tired, irritable, cold, etc. I was so miserable (willpower isn't always a great thing!) that I upped my calories to what was probably around TDEE-25%, although I didn't know that at the time.

I started from being a pack-a-day, completely sedentary smoker. I quit smoking and started Couch to 5K training program. I really enjoyed running outdoors and finding that I was capable of running, even though I'd never run a day in my life.

I reached my weight loss targets in October 2012 without anything other than those two things: counting calories and jogging three times per week.

I didn't fully like the look of my body, so I began weight lifting. That was revelatory. I can't recommend it highly enough; it will make you feel truly vigorous and strong, and look fantastic naked.

Some recommendations for you include HIIT routines on Fitness Blender [http://www.fitnessblender.com/]. They have free workout videos. High Intensity Interval Training is designed to spike your heart rate and keep it very high, so that you achieve ridiculously high calorie burns in a very short amount of time. No equipment, no cost - you can do it at home as long as you have internet access.

Edited to add: 'Natural' and refined sugars are just quickly-metabolized energy. As long as they don't comprise the majority of your diet, you should be okay. In my opinion, the weight-gain risks associated with sugars are that they provide no lasting satisfaction. If you eat a pastry, you will feel satisfied for perhaps a half hour. If you eat a chicken breast of equal caloric content, you'll be satisfied for perhaps two hours. There is a place in your diet for quickly-metabolized fuels, but if you rely on them for the majority of your nutrition, you'll find yourself remaining hungry even though your calories are going up, up, up.

Lyerin

This is very important: there are no bad foods. If you eat too much of any one food, it will not be good for you. If you live on only crisps or only boneless skinless chicken breast, you aren't going to feel good. Eat fruits, vegetables, lean meats such as chicken and fish, and enjoy a little bit of what you fancy each day. I've got friends on my friends list who are seeing awesome results eating ice cream every day, chocolate every day, or a cocktail every night. The key is not to go crazy.

Absolutely 100% agree!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Muchmoretogive

Ive noted the website down thank you. What could you recommed for strength trainning as i want to lose weight tone up and sculpt my figure. Ive never had to lose weight before so basically all new to me.

You seem to have achieved an awful lot well done!! Hoping i am as sucessful as you.

I never really ate alot of fruit but trying to eat it as a snack if i get peckish just unsure to how detramental it could be towards my goal.

Bekahmardis

I've got friends on my friends list who are seeing awesome results eating ice cream every day, chocolate every day, or a cocktail every night. The key is not to go crazy.

BINGO! Being healthy and smart doesn't mean you have to deny yourself the simple pleasures of life! I have one vice: alcohol. And it's not for alcohol's sake, it's that I really, really REALLY like my beer and the occasional glass of wine. At the beginning of each day, I write down a pint of beer in my food diary and work the rest of my healthy dietary calories around that.

Try interval training to "shake things up." Sprint outright for 30 seconds to a minute, then walk for 2 minutes, then sprint again! This works even if you're bicycling or swimming or...it burns anaerobically instead of aerobically and make shake your body out of the slump. MAY. No guarantees, but it's certainly worth a shot, right?

Muchmoretogive

I do HIIT everyday ive 2 very good dvds that do this and i love doing them. I never deny myself anything and always have it in moderation. Im same as you my vice is larger or a vodka i now tend to go for a white spirit with a slimline tonic as wayyyyy healthier than larger.

BurtHuttz

Ive noted the website down thank you. What could you recommed for strength trainning as i want to lose weight tone up and sculpt my figure. Ive never had to lose weight before so basically all new to me.

You seem to have achieved an awful lot well done!! Hoping i am as sucessful as you.

I never really ate alot of fruit but trying to eat it as a snack if i get peckish just unsure to how detramental it could be towards my goal.

Without access to a gym your strength training options are slightly more limited. Excellent routines are out there which require a barbell, bench and weights - these will provide awesome results: New Rules of Lifting for Women, Stronglifts 5x5, Starting Strength (which is comprehensive and will help you design your own routine.)

Since it sounds like you don't have access to this equipment at this time, check this routine out: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Muchmoretogive

Thank You for all your help.

jody664

It sounds like the numbers that I derived are similar to the numbers that MFP derived. Don't undershoot your goal - - less food doesn't directly correlate with 'better' or 'faster' weight loss.

Wow, I needed to hear this today! Thanks Burt. Not to hijack this post, but I've been struggling with the same thing.....I upped my calories to TDEE-20% about 5 weeks ago and have seen no weight loss. I was contemplating going back down to 1200+exercise calories, but after reading this, I'm going to stick with it for awhile.

To the OP, congrats on your baby!

JoanB5

Since it sounds like you don't have access to this equipment at this time, check this routine out: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Thanks for posting this. I love circuit training and these workouts look doable and fun. I'm checking it out! I love cross training/circuit training.