Advice Please

wanttolose40lbs
wanttolose40lbs Posts: 239 Member
in Health and Weight Loss
I've been on a plateau for a while now. I'm 51yo female, weigh 164, height is 5'4", my BMR is 1430 and my TDEE Sedentary is 1708, I have my calories set at 1450 and eat back my exercise calories. I exercise 4-5 days a week, extreme intervals twice a week, body pump twice a week and aerobics once a week. I weigh everything, and chart everything I eat. Last couple of weeks ate a lot of salt, usually don't eat that much. Just started the past couple of weeks entering my weekend calories just to see how that was going, and I'm still within my caloric range. I have not lost any weight in about 3 months, and I'm at wits end. I changed my exercise routine about 3.5 months ago and lost 5 lbs right away and then nothing. So, I've decided to change again, and get up early a few days a week and exercise twice a day. What I'm looking for is, can anyone tell me why I'm not losing weight? My diary is open. Thank you

Replies

  • itsuki
    itsuki Posts: 520 Member
    Well, since you weigh all your food I'm going to assume that your calories consumed are accurate. Is it possible that your calories burned aren't accurate? Some of them seem really high. Could you describe your workouts in more detail?

    It could be you're not burning as much as you think you are.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    Quit eating your exercise. Exercise to stay fit, not to eat. I'm 55, 5'2" and 115 lbs. I only maintain that by eating 100 to 200 over my BMR and not eating any exercise calories back.
  • jzammetti
    jzammetti Posts: 1,956 Member
    You are NOT sedentary - more likley moderately active. Set your TDEE-15% from a moderately active modifier and do not eat back your exercise calories. Try it for 4 weeks and re-evaluate. I think you will be pleased.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    If your goal is set to your BMR, then I would NOT stop eating back exercise cals - BMR is coma calories, and personally I like being a few hundred over my BMR even on rest days, because I'm obviously not in a coma. :tongue: Either keep eating them back, or do as Jzammetti suggested, adjust your activity level, recalculate your numbers, and take a percentage off your TDEE for daily goal.

    How are your clothes fitting? Have you taken measurements or do you just use the scale? I went six months without a loss on the scale, but lost fat and inches, dropping a full size during that time.
  • wanttolose40lbs
    wanttolose40lbs Posts: 239 Member
    I use my Polar heart rate monitor for calories burned. I just log my calories from exercise and any extra like gardening, golf etc., I don't log. My workouts are Tuesday 55 minutes extreme intervals, Wed. 55 minutes body pump, Friday 30 minutes extreme intervals, Sat. 55 minutes body pump and then a 1.5 mile jog, and Sundays are a JM burn fat boost metabolism 45 min. I put my TDEE as sendentary because I thought that was what I was supposed to do, and then eat back exercise calories.
  • wanttolose40lbs
    wanttolose40lbs Posts: 239 Member
    Also, I do measurements and I have not lost inches either. I will try all your advice because I need help
  • wanttolose40lbs
    wanttolose40lbs Posts: 239 Member
    This scares me, but I'll try it
  • wanttolose40lbs
    wanttolose40lbs Posts: 239 Member
    You are NOT sedentary - more likley moderately active. Set your TDEE-15% from a moderately active modifier and do not eat back your exercise calories. Try it for 4 weeks and re-evaluate. I think you will be pleased.
    [/quote



    This scares me, but I'll try it^^^
  • jzammetti
    jzammetti Posts: 1,956 Member
    You are NOT sedentary - more likley moderately active. Set your TDEE-15% from a moderately active modifier and do not eat back your exercise calories. Try it for 4 weeks and re-evaluate. I think you will be pleased.
    [/quote



    This scares me, but I'll try it^^^

    LOL - It scared me too but worked wonders!

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