Would anyone offer some advice?

giganki · May 2013

So far I was walking 2 miles a day. I'm coming down from doing 6 miles a day because my body decided it would no longer carry me for such distances. I was informed that watching what I eat along with walking 2 miles a day is pretty much useless in losing weight. I thought about adding 200 jumping jacks to this daily regime because I saw that every 2 jumping jacks is 1 calorie burned.

I have to clean the house and watch my siblings for most of the day, so I don't really have time for anything else. I get out at 4-6am to get my 2 miles in but what should I change in order to lose around a pound a week?

Mia_RagazzaTosta · May 2013

Strength training and/or high intensity interval training will be much more effective than steady state cardio. Both can be done in your living room.

pastryari · May 2013

Whoever told you that "watching what you eat" is useless in losing weight is wrong. A calorie deficit is required for weight loss, not exercise (although, I still think everyone should exercise).

How many calories are you eating a day? Age, height, current weight, goal weight?

KatLifter · May 2013

^^^THIS, so much.

Jackson4590 · May 2013

I used to run everyday and got nowhere. Then I started watching what I ate and the pounds dropped off, even with no running!

Diet is 90% of your weight.

giganki · May 2013

I'm eating around 1,000 or a little more a day.
I'm 18 going on 19 years old. 4 feet and 7 inches tall.
My current weight is 146.5 and my goal is 125.

TylerJ76 · May 2013

Eat more.
You should NEVER be eating less than 1200 a day.

iowamamaof3 · May 2013

What does your 1000 calories consist of? I could eat 1000cal of mcdonald's and that wouldn't be good...but if I eat 1000 cal of fruits, veggies, lean protein, some fiber...then that would make a HUGE difference.

And like someone else said above...your diet is a HUGE factor in weight loss.

quill16 · May 2013

Running works for me ! Try a C25Kprogram( google this) to learn to run. More calories, less time. I also think 1200 cals is a minimum.

BeachIron · May 2013

Your body most likely decided it wouldn't carry you such distances because you weren't feeding it enough.

TracyJo93 · May 2013

Eat at least 1200 a day ALWAYS.
Try Jillian Michael's 30 Day Shred. It's free on youtube and you can do it in your living room. Interval training is much more effective than just walking (although walking is great too and good for your heart). Eating right is 90% of weight loss, so get lots of fruits and veggies and water.

You can add me if you want

TinaBean007 · May 2013

^^^^ Um dude, she's 4'7....

And to agree with the others, nutrition is everything. This isn't one of those situations. I looked at 4 of my fav calorie calculators (I never trust just one) and according to them you're right on track. 1000 - 1100 calories to lose at a slow pace. You're doing the right stuff. How long have you been at it? Might just need more time.

jess7386 · May 2013

My advice would be to adjust your calories to reflect your TDEE - 20%. (see here: http://www.fitnessfrog.com/calculators/tdee-calculator.html) In your case this is around 1350-1450 cals per day. Eat good stuff (a mix of proteins, carbs, fats - lots of fruits and veggies) to keep yourself full & so you have enough energy for your workouts.

Any moving around you do is great, but if you could start on a beginner strength training program and some interval training (i.e. walk your two miles, but incorporate a short burst of running every couple minutes) you'll see results more quickly.

Remember that at your age too it should be about forming good habits for the rest of your life that will keep you looking and feeling good as an adult! Good luck!

Shr3dded · May 2013

No. Don't listen to this. 1200 the lowest safe calorie intake before starvation mode.

OP, Eat more, eat healthy clean foods. Jesus Christ.

Calliope610 · May 2013

Please list your fav calorie calculators. The one I pulled shows a TDEE of 2268, which means OP is eating at a 50%+ deficit.

cmstirp · May 2013

Yea, the equation I used from my textbook shows right around 2000 for maintaining. Even if she was sedentary and trying to lose 1lb per week, it would only go down to 1350 kcal/day

Edit - OP, if you keep up your exercise you could eat 1400-1500 calories per day and lose about 1lb per week. Although depending on low long you've been doing 1000 cal/day, you may gain a couple pounds in the beginning.

TinaBean007 · May 2013

^^^^ Um dude, she's 4'7....

And to agree with the others, nutrition is everything. This isn't one of those situations. I looked at 4 of my fav calorie calculators (I never trust just one) and according to them you're right on track. 1000 - 1100 calories to lose at a slow pace. You're doing the right stuff. How long have you been at it? Might just need more time.
[/quote]

Please list your fav calorie calculators. The one I pulled shows a TDEE of 2268, which means OP is eating at a 50%+ deficit.
[/quote]

http://www.fat2fitradio.com/tools/bmr/
http://scoobysworkshop.com/accurate-calorie-calculator/
http://www.calorieking.com/interactive-tools/weight-maintenance-calories-calculator/

I'm also not factoring in exercise because it's fluctuates. But 2268? That seems extremely high. I'm 7 inches taller than OP way 10 lbs more and my maintenance level is 1900. (*Before I was pregnant)

jljshoe1979 · May 2013

I'm surprised more people haven't mentioned this...adding strength training will help at a very small financial/time investment...you can find adequate free weights in 3, 5, 8 lb, etc amounts at Walmart. Whenever I'm being real serious about weight loss/maintenance, and I start to plateau, I first see what I can add/alter strength training wise (you can add weight, reps, sets). If you can't afford the weights, you can use food cans or water bottles (grocery bags full of items) for arm exercises, do squats, lunges, crunches, and my favorite for the core = planks.

Also, please double check how much you should be eating...1000 calories doesn't seem like much for someone who is as active as you are, but it may be okay with respect to your height. If you aren't eating enough, try eating more for a few weeks, this will help you go more than 2 miles (if that's what you want), and help you lose weight...

Calliope610 · May 2013

Please list your fav calorie calculators. The one I pulled shows a TDEE of 2268, which means OP is eating at a 50%+ deficit.
[/quote]

http://www.fat2fitradio.com/tools/bmr/
http://scoobysworkshop.com/accurate-calorie-calculator/
http://www.calorieking.com/interactive-tools/weight-maintenance-calories-calculator/

I'm also not factoring in exercise because it's fluctuates. But 2268? That seems extremely high. I'm 7 inches taller than OP way 10 lbs more and my maintenance level is 1900. (*Before I was pregnant)
[/quote]

Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 19 year old female, 55 inches tall, weighing 146 pounds, BMI of 33.9 (Obese).

From the information that you entered, you'd like to weigh 125 lbs.

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1459 calories.

How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories = TDEE
Sedentary (little or no exercise, desk job) 1642
Lightly Active (light exercise/sports 1-3 days/wk) 1881
Moderately Active (moderate exercise/sports 3-5 days/wk) 2120
Very Active (hard exercise/sports 6-7 days/wk) 2360
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2599

According to your fave calculators, at 1100-1000cal/day, OP is eating BELOW BRM by about 300-400 cals, and is eating about 600-1100 calories below TDEE, depending on the level of activity.

jzammetti · May 2013

weight loss is mostly about what you put in your mouth and fitness is about exercise.

Set your calorie deficit (based on the above post), weight your foods, keep moving in whatever way you enjoy (but weight training is definitely more effective for reshaping your body)

newcs · May 2013

Eat at a deficit for weight loss. Work out for fitness. Walking will get you a few extra calories but not as many as most people would like. I lost all my weight (trying to lose the last 5lbs again after a vacation) on diet alone. Then I decided I would look and feel better with some muscle and strength so I started working out. I now run and strength train (mostly/all bodyweight) and am very happy with the results.

Would anyone offer some advice?

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