help required

vikie

Hello,
Sorry for the post but I am new to MFP and lookig for a bit of help and advive.
W bit about ne .. I am 5ft4 (162cm) and 59kg (9st4).... eek
I am trying to loose weight and generally tone up. I have tried to cut rubbish out of my diet. And i go to the gym i normally do about 20mins of running or cross training, and then 15 mins of strength - squats, crunches, planks, chest press, leg raises. And then swim
But things just arent progressing as fast as id like and my weight seens to of plateud.
My diary is open so please any criticism or advice or support would be very welcome.
Thank you

vikie

Oh and please ignore this fri and sat ( i ended up driving to scotland for an event so had chips and other rubbish

foleyshirley

You are already at a healthy weight, so weight loss will be slow (and should be slow). Your calorie goal is way too low, and you are not eating enough. If you continue, you risk losing lean body mass and not just fat. You need to do some research and determine a healthy calorie deficit.

Also, I am the same height and would like to get to 125 pounds or so. If I read your ticker right, it appears your goal is under 100 pounds. why?

MinnieInMaine

You're probably going to get a lot of this type of response but you're not eating enough...

Is there a reason why your calorie goal is set to only 1000 calories?

I calculated your BMR (per Scooby) and came up with 1357. Not sure if you know what this means but this is the minimum # of calories your body needs just to do basic functions like make your heart beat, digest food, etc (as if you were in a coma)

I only looked back in your diary a few days but it looks to me like more times than not, you're eating far less than you should, especially considering how active you've said you are. Fuel your body properly and it will cooperate with you, I guarantee it.

Coolchameleon

Hey I'm 5'4 and started out at a little over 125 pounds. I cut cheese and ice cream out of my diet and replaced the ice cream with pop-cycles (typically 45 calories) and lost 5 pounds fairly quickly. Well, my weight has been fluctuating between 120-122 but still it's a difference. Also, an idea is if you get hungry after 6/7 pm, try drinking a cup of tea (nothing added)- There are so many wonderful flavors - I like the mints such as peppermint the best PS. try throwing in a walk here and there. walking does wonders.

vikie

You are already at a healthy weight, so weight loss will be slow (and should be slow). Your calorie goal is way too low, and you are not eating enough. If you continue, you risk losing lean body mass and not just fat. You need to do some research and determine a healthy calorie deficit.

Also, I am the same height and would like to get to 125 pounds or so. If I read your ticker right, it appears your goal is under 100 pounds. why?

Hello, i am not sure what a ticker is, but I have looked at my goal weight after chatting to a lady at the gym tonight and i would like to be 52kg which i think is 114 pounds or so?

vikie

You're probably going to get a lot of this type of response but you're not eating enough...

Is there a reason why your calorie goal is set to only 1000 calories?

I calculated your BMR (per Scooby) and came up with 1357. Not sure if you know what this means but this is the minimum # of calories your body needs just to do basic functions like make your heart beat, digest food, etc (as if you were in a coma)

I only looked back in your diary a few days but it looks to me like more times than not, you're eating far less than you should, especially considering how active you've said you are. Fuel your body properly and it will cooperate with you, I guarantee it.

Hi thank you for your reply. And for explaining the bmr and calories for it. I will definitely try and increase it, tbh i have been ttying to eat healthier and not at any point been hungry etc my meals fillme up, and i was told to avoid snacking so im not sure how best to increase calories while still avoiding snacking and not getting bloated after meals.
Thank you )

j6o4

having a refeed day mayb every week or two will help boost up your metabolism. i think refeed days get more important when you getting closer and closer to your goal

vikie

Hey I'm 5'4 and started out at a little over 125 pounds. I cut cheese and ice cream out of my diet and replaced the ice cream with pop-cycles (typically 45 calories) and lost 5 pounds fairly quickly. Well, my weight has been fluctuating between 120-122 but still it's a difference. Also, an idea is if you get hungry after 6/7 pm, try drinking a cup of tea (nothing added)- There are so many wonderful flavors - I like the mints such as peppermint the best PS. try throwing in a walk here and there. walking does wonders.

Hi thats great congratulations.
And thank you i will def try this i have a lovenof cheese haha. And the tea sounds a fab idea yhank you )

vikie

having a refeed day mayb every week or two will help boost up your metabolism. i think refeed days get more important when you getting closer and closer to your goal

What is a refeed day?? Thank you

JessiBelleW

Many, many people on this site have lost weight while snacking..... I myself have lost 5kgs so far and I snack mid morning and late afternoon. As long as snacking doesn't lead to you eating everything in sight snacking is a good way to keep your blood sugar level and stop yourself from feeling staving between meals. I typically have a piece of fruit like a banana or an apple and a piece of cheese for protien, or some carrot sticks and some hummus.

As long as you eat less than your body burns off you will lose weight, so if you can fit meals and snacks into that number you will still continue to lose. I think as you get into a healthy weight range (which you are) weight loss is a slower process

vikie

Thank you
I love carrots and humous so this could work well for me
Congratulations on your loss.
I lt seems bizzare to me that the best thing to do is up my calories when im not needing them.
One nother thing is body fat % mine is high is there anything that you should do specifically to target this or does it fall as you loose weight?
Sorry for naievety
Thanks

jamesantonyarnold

Hey Vikie, In order for your body to work you need to feed it. Ive been doing a mixture of cardio and weights 5 times a week whilst eating around 1500 calories a day and seen a steady weight loss of about 3-4lbs a week. Granted I am a little heavier than you, 6ft and 15 stone, but the principle is the same. Its also about what you eat and when. I try to have protein with every meal, and whilst not cutting out carbs completely, I have cut down massively. Its pretty much common sense to be honest. Eat well with a good balanced diet in smaller portions (I tend to eat little and often rather than large meals three times a day) whilst also having a good, broad range of cardio and weights and you will see results!! Cardio wise there are three machines that make up the core of my routine, the treadmill, stepper and cross-trainer. Interval training on all three (increments of speed and resistance in short sharp bursts) is a great way to get your heart going whilst also increasing long term stamina. I think its important to know your limits, as in how far you can push yourself before your body starts to revolt. Changing diet drastically is difficult, almost akin to quiting smoking. I know, Ive done both. Because of this I have a me day, every friday, where I eat what I want. Its my reward for working my *kitten* off during the week, and also allows me to stock up a little on the carbs that my body needs. Anything else you want to know, just ask.

j6o4

having a refeed day mayb every week or two will help boost up your metabolism. i think refeed days get more important when you getting closer and closer to your goal

What is a refeed day?? Thank you

a day where you eat at maintenance or a bit higher instead of a calorie deficit. but if your far away from your goal its probably better to have them less frequent

vikie

having a refeed day mayb every week or two will help boost up your metabolism. i think refeed days get more important when you getting closer and closer to your goal

What is a refeed day?? Thank you

a day where you eat at maintenance or a bit higher instead of a calorie deficit. but if your far away from your goal its probably better to have them less frequent

hi okay thank you for explaining I will try this

vikie

Hey Vikie, In order for your body to work you need to feed it. Ive been doing a mixture of cardio and weights 5 times a week whilst eating around 1500 calories a day and seen a steady weight loss of about 3-4lbs a week. Granted I am a little heavier than you, 6ft and 15 stone, but the principle is the same. Its also about what you eat and when. I try to have protein with every meal, and whilst not cutting out carbs completely, I have cut down massively. Its pretty much common sense to be honest. Eat well with a good balanced diet in smaller portions (I tend to eat little and often rather than large meals three times a day) whilst also having a good, broad range of cardio and weights and you will see results!! Cardio wise there are three machines that make up the core of my routine, the treadmill, stepper and cross-trainer. Interval training on all three (increments of speed and resistance in short sharp bursts) is a great way to get your heart going whilst also increasing long term stamina. I think its important to know your limits, as in how far you can push yourself before your body starts to revolt. Changing diet drastically is difficult, almost akin to quiting smoking. I know, Ive done both. Because of this I have a me day, every friday, where I eat what I want. Its my reward for working my *kitten* off during the week, and also allows me to stock up a little on the carbs that my body needs. Anything else you want to know, just ask.

Hiya,
Thank you I think looking at doing smaller meals a day is definitely a good idea as it might allow me to eat more calories before being full.
haha congratulations on quiting smoking, how long has it been? - I quit on the 5th of november (bonfire night ha) 2009
I like the sound of a reward day, I am a student at vet school, so I am surrunded by dominos and beer which makes it tricky!
And with protein I am vegetarian (and I know 1000s of veggies will now shout at me for saying this ...)...but I struggle to get enough protein post work out, I eat eggs, and tofu, and quorn etc and recently following the doctors advice tried force feeding myself fish but that wont be happening again ahha
thanks

jamesantonyarnold

I quit on bonfire night 2006 (no joke). I found that using patches that are way too strong, whilst probably a little bit dangerous, worked for me. A week of feeling sick becasue of nicotine highs was enough to put me off for life haha. Feel very lucky as now, I cant actually remember what it was like to smoke, whilst a few of my friends relapse every couple of years and then quit again.

Protein wise, it may be worth you having a shake with your meals to top-up your intake. I have one in a morning for breakfast and then usually post workout. Its actually really quite filling, especially if you throw a banana in there too.

PS: Dominos is usually my treat of choice on a friday, cant beat a mighty meaty with wedges!

vikie

Hahaha love that we both used bonfire night!!! Haha i just went cold turkey i still miss it now though! okay any recommendations on shakes i dont want to be massive!?
Thanks

yarwell

So how high is your body fat ?

More protein and less carbs in the diet may help.

jamesantonyarnold

I tried and failed cold turkey, partly because I used to enjoy it, I needed the extra kick haha.

Any whey protein powder would do to be honest, just use it in moderation as a top up rather than a hard core 2 pints a day routine. For instance, maybe just use half dose with a banana or other fruit in a shake. Makes up a couple of your five a day whilst helping you feel full and topping you up. There are other ways too, protein bars for example, though these also tend to be quite calorific.

http://www.amazon.co.uk/Nutrisport-90-Protein-Vanilla-908g/dp/B009M3X5IU/ref=pd_sim_d_5

try that, its a small enough tub withought large expense so you can see how you go. The other advantage of course is that you will see a benefit when doing the weights side of your exercise with increased muscle toning. The only other piece of advice I would give you, is that if you dont have one already, buy a hand blender, lumpy protein is horrible haha.

vikie

So how high is your body fat ?

More protein and less carbs in the diet may help.

I think she said it was 33% and for a woman it should be up to 30?

vikie

I tried and failed cold turkey, partly because I used to enjoy it, I needed the extra kick haha.

Any whey protein powder would do to be honest, just use it in moderation as a top up rather than a hard core 2 pints a day routine. For instance, maybe just use half dose with a banana or other fruit in a shake. Makes up a couple of your five a day whilst helping you feel full and topping you up. There are other ways too, protein bars for example, though these also tend to be quite calorific.

http://www.amazon.co.uk/Nutrisport-90-Protein-Vanilla-908g/dp/B009M3X5IU/ref=pd_sim_d_5

try that, its a small enough tub withought large expense so you can see how you go. The other advantage of course is that you will see a benefit when doing the weights side of your exercise with increased muscle toning. The only other piece of advice I would give you, is that if you dont have one already, buy a hand blender, lumpy protein is horrible haha.

Ahh okay awesome i will try that one i have a hand blender
Ah fair enough either way youve quit which is he main thing )

yarwell

I think she said it was 33% and for a woman it should be up to 30?

18 - 25% for the thinner ladies, <18% isn't healthy.

At 33% your BMR is about 1220 (Katch-McArdle equation) so if you eat less than 1460 you should lose weight, those these things are only +/-10% at best so a ceiling of 1300 is probably safer.

vikie

I think she said it was 33% and for a woman it should be up to 30?

18 - 25% for the thinner ladies, <18% isn't healthy.

At 33% your BMR is about 1220 (Katch-McArdle equation) so if you eat less than 1460 you should lose weight, those these things are only +/-10% at best so a ceiling of 1300 is probably safer.

so mine is defunitely high and at about 1300 calories a day - about 300 loss through exercise i should loose? Does just loosing weight effect body fat % or is here specific dietry changes rtc i need to make? Thanks

yarwell

If you lose weight probably 70% or more of what you lose will be fat, so as overall you are 33% fat the overall figure will come down.

Example - Start at 60 kg 33.33% fat - 20 kg fat, 40 kg FFM.

Lose 10 kg (!) at 70% fat = 7 kg fat loss leaves 13 kg fat, 50 kg total. New fat % = 26%.

Resistance exercises like lifting or body weight stuff will help preserve muscle which is part of FFM - fat free mass.

As nobody knows your exact metabolic rate we can't be certain of exact numbers, but if you eat 1300 consistently with no exercise you may stay the same weight, or drift down or up. Add some exercise and you'll drift down. Eat a bit less and it'll help. Don't go mad though as you don't have a lot to lose or a lot of fat reserves to provide the fuel for your life if it isn't coming from food. Take time, observe, adjust.

vikie

If you lose weight probably 70% or more of what you lose will be fat, so as overall you are 33% fat the overall figure will come down.

Example - Start at 60 kg 33.33% fat - 20 kg fat, 40 kg FFM.

Lose 10 kg (!) at 70% fat = 7 kg fat loss leaves 13 kg fat, 50 kg total. New fat % = 26%.

Resistance exercises like lifting or body weight stuff will help preserve muscle which is part of FFM - fat free mass.

As nobody knows your exact metabolic rate we can't be certain of exact numbers, but if you eat 1300 consistently with no exercise you may stay the same weight, or drift down or up. Add some exercise and you'll drift down. Eat a bit less and it'll help. Don't go mad though as you don't have a lot to lose or a lot of fat reserves to provide the fuel for your life if it isn't coming from food. Take time, observe, adjust.

Thank you so much for your advice and taking the time to show calculations i really appreciate it, and its refreshing to have someone not telling me i need to eat more when im not hungry haha
Thank you!
)