Women 5'4" who WERE 160-170lbs & lost. Help?
Verity1111
Posts: 3,309 Member
I need an idea of where to set my calories because I thought they were too high and now someone said they are too low. lol. What worked for you? Not including exercise, what were your net calories per day when you lost at a weight around 160-170. I am 168lbs now. Thank you for any information. :]
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I'm 5'5" but close enough! Net calories 1300, any lower and your body goes into starvation mode, after about 3 weeks though, definitely adjust your settings to match your current weight and/or if your activity levels have changed0
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I'm 5'4 I was 159 so that's close enough
my net calories varies sometimes drastically it depends how much I walk that day. My total is 1672 and it TRY and get as close to that as I can, so far I've lost 6lbs, 4 of them was in 2 weeks as soon as I upped my cal intake
Like today I've ate 1243 but my net is only 700+ I'd try to aim for 1200-1400 net calories although everyone and every body is different. 0 -
You need to work out your TDEE then decrease by around 300 cals for a daily minimum for fat loss. Don't go on what others consume daily, it really is an individual thing. I eat an average of 1800-1900 a day for example because I'm trying to lose body fat and build muscle rather than just lose 'scale weight'. I started off at 168lbs roughly.0
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You need to work out your TDEE then decrease by around 300 cals for a daily minimum for fat loss. Don't go on what others consume daily, it really is an individual thing. I eat an average of 1800-1900 a day for example because I'm trying to lose body fat and build muscle rather than just lose 'scale weight'. I started off at 168lbs roughly.
^^^THIS!
I'm 5'3. I eat 1800-1900 for my deficit and 2100 for maintenance. I skip between the two depending on short-term goals. I adore each delightful, delicious calorie and watch my macros carefully. And I lift heavy.
I've actually put on scale weight while my body has gotten smaller and way tighter. Try to set your goals towards dropping fat, not about what the scale says.0 -
aww man, and I was feeling good about being 5'3'' and 163.....0
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I just saw my Nutritionist and he reset my goals.. he told me to eat 1600 calories a day.. with 35grams of Carbs.. do you know how hard I thought it would be.. but it is not. I have to give up the bread and sugar but i get to eat bacon. (yay)
So low carbs is the key. and High Protien0 -
So continue to! I feel good compared to what I felt at 185 lolaww man, and I was feeling good about being 5'3'' and 163.....0 -
Mine was 1750 NET at that weight. I'm closer to 5'3" though.0
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Thank you for all the ideas and information! I can't go too high protein as I'm a vegetarian and it will take time. I Awas not even making my 15% and just took the initiative to up my protein to 30% and work my way to 40%. I'm scared to do. 1700+ because I don't get a lot of exercise lately with school and pur twp babies, but I gp to the gym and for walks when I have time. I was going to start more strength training when I an 145. Is this a bad way to go or not?0
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Thank you for all the ideas and information! I can't go too high protein as I'm a vegetarian and it will take time. I Awas not even making my 15% and just took the initiative to up my protein to 30% and work my way to 40%. I'm scared to do. 1700+ because I don't get a lot of exercise lately with school and pur twp babies, but I gp to the gym and for walks when I have time. I was going to start more strength training when I an 145. Is this a bad way to go or not?
Additional information: I was at 1750 NET, I sit in front of a desk all day, I have thyroid disease, and I'm a vegetarian. Feel free to creep my diary for protein ideas if you'd like. I supplement protein.
Don't wait to start strenght training. Start yesterday. It's awesome and will really help with your metabolism.0 -
Thank you for all the ideas and information! I can't go too high protein as I'm a vegetarian and it will take time. I Awas not even making my 15% and just took the initiative to up my protein to 30% and work my way to 40%. I'm scared to do. 1700+ because I don't get a lot of exercise lately with school and pur twp babies, but I gp to the gym and for walks when I have time. I was going to start more strength training when I an 145. Is this a bad way to go or not?
Work out your TDEE here: scoobysworkshop.com/accurate-calorie-calculator/
Then choose the deficit of your choice and then you have a good idea of what to aim for. I've got vegetarians on my friend list who nail their 30-35% protein target every day. I would recommend you start strength training immediately. There is no point waiting. The benefits are far too good to wait.0 -
Were you losing at a nice pace and may I ask how much exercise you had at the time? I'm sorry to be a pain, I just am scared to negate my progress because I have an anxiety disorder (OCD) and I get so easily discouraged.Mine was 1750 NET at that weight. I'm closer to 5'3" though.
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Were you losing at a nice pace and may I ask how much exercise you had at the time? I'm sorry to be a pain, I just am scared to negate my progress because I have an anxiety disorder (OCD) and I get so easily discouraged.Mine was 1750 NET at that weight. I'm closer to 5'3" though.
1lb/week, exercise usually 5 days a week- but I eat all my exercise calories back, so that's not creating a deficit. You're not going to believe me here, but I actually have diagnosed OCD too. You just gotta get started and stick with it.0 -
I'm 5'3" and started at 162lbs.. I was eating at 1200 on non-workout days and eating about 1800 net on workout days. Fast forward 6 months and I'm 134lbs. and I eat 1500 net on non-workout days and about 2000 on workout days.0
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Chuckling here.
160 is my goal weight.
Signed,
Jen
5'4 , size 8
54 lbs lost eating 1700-2000 calories & primarily strength training0 -
I'm 5'4" and started at 165#. But I'm guessing I'm at least twice your age and then some, so my needs aren't going to be the same as yours. MFP started me at 1240 calories per day. I've lost 16.6 pounds in six weeks. But I'm not strict about it. I'm more focusing on protein intake, sugar intake and then carbs. If I want Mexican food for dinner at it hits me at 1600 calories, so what.
Edited: Just looked closer at your profile pic. I'm probably approaching three times your age... 0 -
Chuckling here.
160 is my goal weight.
Signed,
Jen
5'4 , size 8
54 lbs lost eating 1700-2000 calories
It's all about the body type. At 5'4" and 165# I was wearing a size 12. 0 -
You need to work out your TDEE then decrease by around 300 cals for a daily minimum for fat loss. Don't go on what others consume daily, it really is an individual thing. I eat an average of 1800-1900 a day for example because I'm trying to lose body fat and build muscle rather than just lose 'scale weight'. I started off at 168lbs roughly.
THIS ^^^ Every single person's cal needs are different based on weight (not height) , exercise and goals
My goals are also focused on losing FAT, building muscle. Muscle is the ultimate calorie "hog"0 -
Hi. I'm fairly new at posting, but here it goes: I'm 5'3" (in the morning) and started at about 183lbs. I've lost about 10lbs, and my daily calorie goal is about 1400. Some days (like today) I'm under, and some days I'm over. I've been really (really) bad this week, but I also got my period for the first time in months, so I'm cutting myself some slack. I use MFP for calories only, and don't really track exercise, carbs, protein, etc. I also don't tend to exercise much, and am trying to work that out.
I think it all sort of comes out in the wash. I am learning to not beat myself up if I go way over on calories; but I'm way more aware than I was before I started tracking my intake. I find I'm also not nearly as hungry as I used to be. Either I'm making better choices, or I'm simply more aware of what I'm eating, or both.
It's a day-by-day thing for me. I figured out that I can drop my pants without unbuttoning/unzipping them. I suppose that's a good sign, but I'm not ready to buy new clothes -- yet! I'll get there...
Good luck to you, and I hope you hit your goals!0 -
You don't happen to know how much I should dp per day ot have a good link for that? Lol I can try to google it too thanks for the link. I don't know ways to strength train at home ? I try to add a bit at the gym with the leg press, squat machine and crunches. Some pully thing I pull to my chest too lmsoThank you for all the ideas and information! I can't go too high protein as I'm a vegetarian and it will take time. I Awas not even making my 15% and just took the initiative to up my protein to 30% and work my way to 40%. I'm scared to do. 1700+ because I don't get a lot of exercise lately with school and pur twp babies, but I gp to the gym and for walks when I have time. I was going to start more strength training when I an 145. Is this a bad way to go or not?
Work out your TDEE here: scoobysworkshop.com/accurate-calorie-calculator/
Then choose the deficit of your choice and then you have a good idea of what to aim for. I've got vegetarians on my friend list who nail their 30-35% protein target every day. I would recommend you start strength training immediately. There is no point waiting. The benefits are far too good to wait.0 -
5'3", 173lbs, size: shrinking out of a 14; I would be thrilled with a size 8! 0
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Wait, you said you have kids! Playground workout! They're great full-body workouts, an excellent intro to resistance training, and you don't need a gym. (And just maaaaybe I don't want to look like the only crazy mama on the playground.) But for serious, they're fun, here's a good one to start with: http://www.nerdfitness.com/blog/2012/04/12/playground-workout/
I'm also 5'4", vegetarian, have my macros set to 40/30/30 and hit them no problem. Have a protein shake every morning, net around 1400ish, workout 6x/week (two heavy, two medium, two light days), but that's because I'm one of those "if I don't go every day I don't go any day" people, not because you need to. Oh, and I started at 188, took a year-long-break at 165, and have gone 162->150 in the last two months. I plan to take another break at 140.
Mostly, though, I wanted to say not to be scared. Experiment. Learn what works best for your body. I eat four meals and two snacks a day; my husband eats one meal a day. Neither of those are right or wrong, they're what works for us. If you gain a couple extra ounces? It's ok. Really. They'll come off again. Set yourself up a plan of exercise and eating, follow it for a month, see how it goes. If you're not losing, then change something. If you're too anxious about seeing results every five seconds, you're not going to stick with anything long enough for it to be effective. (And you'll totally fall apart once a month when it's superfun water weight time.) So it takes a long time, which kind of sucks, but you come away with the prize of knowing your body a lot better and the ability to work with it instead of fighting it all the time, which is cool.0 -
I'm 5'3, 160 pounds and was eating 1200 calories for a year, spinning like a maniac and getting nowhere fast! I started reading all the info on here about eating more to weigh less, and now aim for 1600 calories a day (20%cut off a light TDEE), quit all the crazy cardio, and lift heavy weights 3 times a week, plus walk when I can. I upped my calories 400 a day immediately (not gradually) and was so scared to weigh myself because I felt so bloated and gross. I stepped on the scale last week (4 weeks in) and I haven't gained or lost! Success. I took measurements and pics the first week, and my waist is 1.5 inches smaller...??? I'm thinking I will up my cals another 100-200 a day as I'm closer to moderate activity than light. I'm OCD too (self diagnosed) and I say go for it. I feel like a normal person now, not saying no to all the great food that the family is eating. LOVE IT! Hope to see some major changes in my body soon. I just have to give it time and trust in the process.0
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I was 169 at my highest, 5'4". I started out with 1200 but increased to 1500 after realizing that I didn't really need to lose 2 lbs per week. I am now down to 1460 since my weight is 139 now. Yay 30 lb mark! 0
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I'm 5'3, 160 pounds and was eating 1200 calories for a year, spinning like a maniac and getting nowhere fast! I started reading all the info on here about eating more to weigh less, and now aim for 1600 calories a day (20%cut off a light TDEE), quit all the crazy cardio, and lift heavy weights 3 times a week, plus walk when I can. I upped my calories 400 a day immediately (not gradually) and was so scared to weigh myself because I felt so bloated and gross. I stepped on the scale last week (4 weeks in) and I haven't gained or lost! Success. I took measurements and pics the first week, and my waist is 1.5 inches smaller...??? I'm thinking I will up my cals another 100-200 a day as I'm closer to moderate activity than light. I'm OCD too (self diagnosed) and I say go for it. I feel like a normal person now, not saying no to all the great food that the family is eating. LOVE IT! Hope to see some major changes in my body soon. I just have to give it time and trust in the process.
AWESOMENESS : )0 -
I'm 5'3.5" and started at 172 pounds. I was on 1200 cals per day and did an aerobics class for an hour about 3 times per week. I lost about 22 pounds since then.
I decided to play around with my cals and see where that takes me so now I'm at 1590 and have lost 3 more pounds. You just have to be patient and experiment. Weight loss is not a race! As others have said try to figure out your TDEE and then determine a calorie deficit that works for you. You can do it! Good luck!! 0 -
I dropped from 160 to 139. The first 10 lb I lost by eating only fruit, veggies, lean meat, yogurt and nuts during the day; whatever my family was having for dinner (in moderation) and running about 3 miles four times per week.
The second 10 lb I lost on MFP. I NETTED about 1400 per day.workouts mostly circuit training videos, p90x arms/shoulders and cardio, and running.0 -
Chuckling here.
160 is my goal weight.
Signed,
Jen
5'4 , size 8
54 lbs lost eating 1700-2000 calories
It's all about the body type. At 5'4" and 165# I was wearing a size 12.
def is about body because I was 170 and in a size 10 (before kids though lmao)0 -
Chuckling here.
160 is my goal weight.
Signed,
Jen
5'4 , size 8
54 lbs lost eating 1700-2000 calories
It's all about the body type. At 5'4" and 165# I was wearing a size 12.
def is about body because I was 170 and in a size 10 (before kids though lmao)
I was also a 12 at 169 lbs. My body is pretty hourglass shaped. Now I'm a big 8 or a small 10.0
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