Exercise and Calories.

Hi wiijogger,

Congratulations on giving up smoking!! Way to go! :flowerforyou:

Based on your information that you posted, your BMI is 23.6, within the normal range. And your BMR is 1352.8 Your BMR is your base metabollic rate, which is the amount of calories that you would use up in a day if you were sedentary for the entire day. If you are eating only 1300 carloris per day, you are eating too few. Plus, the calories you burn when you are exercising put you about 500 calories under. Your body is putting itself into starvation mode. You're probably in great shape, but your body thinks you are starving it, so it's hanging on to all the body fat it can.

My suggestion: keep logging your food and exercise into MFP, continue with the exercise you're doing, and increase your caloric intake by a few hundred per day, but with lean protein. The lean protein will keep you fuller longer, and it will repair and build the muscles you're using in your exercise regime. There are all kinds of protein that isn't chicken. I like spreading roasted garlic hummus on my deli-sliced meat sandwich, instead of mayo, or using it as a veggie dip. Also, greek yogurt has about twice the protein as regular yogurt, and it's quite tasty. I'm sure other people out there will have lots of other ideas.

You're doing so many things right, you need to increase your food intake, to fuel your body. Good luck on your journey! :happy:

Well if you have set your details on this site to take off 500 calories a day, then you should lose weight on that on it's own, so long as you input ALL your foods at the right amounts, and don't go into the red.

Personally I do this, but in addition I also aim to put 3500 calories in the bank each week to lose that second lbs each week. I do it this way as I can pick and choose when I do that. Saturdays I usually do a long walk,and Sundays a couple of hours cycling. Each of these days will usually put a 1000 calories in the green, that I will leave there (as opposed to eating more chocolate and going right up to the edge). In the week I swim a mile on Thursdays, usually another 1000 calories with some walking there and back, and then I only need to find 500 somewhere in the week.

With the weather getting worse, this is becoming a struggle though.

Are you really only burning 156cals for half hour on the treadmill? I use runkeeper for running (I really struggle with running) and a 30 minute jog (covering about 3 miles) usually nets me 400 or so calories. I know I am a guy and 181lbs at present, but I would check that.

The chicken, veg and healthy food etc is good for your intake, but its the final calorie score what matters.

Hi Michellesalo, I think i'll have to invest in a HRM for more accurate count, could you recommend one for me ? I have no idea if a cheaper one would be as good as a more expensive one etc etc as I know nothing about them. Think i'll have a look on Amazon and see what they have on there...Thanks for the reply, much appreciated :-)

If you are looking at Polar HRM's, dont get an FT1 or an FT2 as although they measure your heart rate thet DO NOT show calories burned.

The FT4 is the cheapest Polar HRM that shows burnt calories and is used widely by people on here.

Oh thanks Susie. :-) I'm crossing fingers for a weight loss this week/next week, if not i'll adjust accordingly until it starts to come off *Sigh* I so want to get back into my old Jeans

Upping your calories will probably help in the long run but don't expect to start eating the extra today and see a weight loss tomorrow. You'll probably see your weight go up a couple pounds first as your body readjusts to actually getting the food that it needs. You've already trained it to expect to not be getting food so the first chance for storage is going to be used. It may take a couple weeks before you'll see loss happening.

Just remember that you did this to yourself over time and it will take time to rectify the problem. Yo yoing between low calorie, high calorie is not healthy so since what you are doing isn't working give the new plan time to actually have an effect.

1300 calories a day with that much exercise does seem low to me. If you're eating healthy calories like you say you are, don't be afraid to increase your calories. I LOVE to eat my exercise calories, it's my reward

You said you eat low-fat, just be sure you're eating healthy fats. Don't go fat-free. High-quality food is the key, not cutting out any major food groups.

Also, that's a lot of cardio. I'd recommend switching two of those workouts to strength training to put on some lean muscle mass.

Your body gets used to doing the same thing everday, switch it up. Go a longer run one day and no ellipital. Do speed intervals. Remember FITT - to continue to see improvments through exercise you have to change Frequency, Intensity, Time or Type of exercise.

I actually have to disagree. I think changing up your exercise might be the resolution. In my experiwnce ellipticals can give you the most bang for your buck when it comes to calories burned in a certain amount of time. its great that you do so much cardio but i would consider consolidating it some using interval training. I love interval training it made a huge difference in my body, especially my endurance, burns a lot of calories and makes everthing seem to go by quicker.

i usually do 5 minutes of at 5.8-6 mph on level 6 resistance (a moderate pace for me) then for one minute i try to push it to level 15( i did say try, some days i can only get up to level 12, but have made it as high as 18) and just go as fast as i can pushing with all my might. it shocks my body and pushes my muscles causing nice results and lots of caloric vurn!

I also agree with adding strength training to your workout because its said to help boost metabolism. i would try the abdminal machine, rowing machine, and lat pull down machine.

best of luck to you!