I hate asking but since there are so many experts around…

Iron_Duchess
Iron_Duchess Posts: 429 Member
edited 5:52AM in Health and Weight Loss
I’m a 5’2, 35yr old female. I need to lose about 48lbs. I’ve been tracking my calories and exercising since the beginning of September. I’ve lost about 8lbs and a total of 10.25” (overall). Exercise wise I’m doing a fitness program called The A.G.E. of Avedon that is mostly bodyweight and band exercises. I do one DVD every other day (legs, arm and back, chest and shoulders, and cardio). I have a Polar HRM that tells me that I burn between 230 to 350 calories (depending on the area I’m working). I started the journey eating 1650 calories, after a month I upped them to 1800 but after two weeks I gained 2 lbs, so I went down to 1650 again. Because I was not seeing a lot of progress I decreased my calories to 1500, but after a month I’ve only lost 0.3lbs. MFP suggested 1340 and if I eat my exercise calories It will basically place me back to where I am right now. The only problem that I see with this is, 1. I get hungry with 1500 I can only imagine 1340, and 2. I exercise at 10:00 p.m. and by this time I’m done eating (plus I hate to eat before going to bed). Now the question: Am I eating too much and that is why I’m not seeing results?

P.S.
1. I do measure and weight everything (I do it for my husband and he has lost over 20lbs in the same amount of time) (we basically eat the same foods, I just adjust the amounts for my calorie limits)
2. I literally spend 10.5 hrs a day sitting down (Between commute and 9hrs a day at work). :sad:

Replies

  • bradwwood
    bradwwood Posts: 371 Member
    I would follow the calorie number MFP suggests and eat your exercise calories back. If you are still getting hungry, you will need to find some filling options, like vegetables
  • dorianaldyn
    dorianaldyn Posts: 611 Member
    I'm also 5'2" - my initial goal is about 20 pounds, but I could see trying to increase that to 25 (would love 30 but don't know if that's possible with my build). Anyway, I workout every day and my daily calorie goal is 1200 calories. I usually only eat back some, but not all of my exercise calories. I've been at this since mid October and I've lost about 15 lbs so far.

    Sounds like your calorie burns and caloric intake should be pretty accurate - so you need to do some combination of moving more and eating fewer calories to get the results you're hoping for. Try looking for lower calorie foods that make you feel full if you're having a problem with feeling hungry.
  • Healthydiner65
    Healthydiner65 Posts: 1,448 Member
    Volume is the key word! Fill up on high volume low sodium foods.
  • Elzecat
    Elzecat Posts: 2,916 Member
    I peeked at a few weeks back of your food diary. Maybe try tracking sodium--KFC and and similar places have the disadvantage of being fairly high-calorie AND high-sodium, I've noticed that tracking and lowering my sodium intake when possible seems to help overall. And I agree with eating at least some of your exercise calories back.
  • rblair_22
    rblair_22 Posts: 202 Member
    I am in the same boat and I feel your pain. I'm 5'1" and 31 yrs old. When I first joined MFP, I was consistently losing 1 lb a week. My goal weight right now is 150 lbs. I got to 163, life threw me a curve ball, and I fell off the wagon for about six months and gained some of the weight back. I started back up in September with a weight of 172 and have only lost 5 lbs, I'm now averaging 1 lb a month, if I'm lucky. It's so frustrating because I'm eating the number of calories suggested and exercising 4 or 5 times a week (I will eat some exercise calories back, but not all). I'm also at a job where I sit all day and it gets really discouraging to see no change week after week on the scale. I'm hoping someone has some good advice to pass on because I'm starting to question if it's even worth trying anymore.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Two weeks isn't enough time for your body to adjust to calories. I woudl suggest setting it back up to 1800 and giving it a month. Don't just track weight loss, track body fat/inches, etc.. Most women I run numbers for are eating 1700-2000 while exercising 5-6 days week. I can tell you, you can NOT gain fat at 1800 calories and if you lose weight at 1650. You have to eat 3500 calories more than you burn to gain 1 lb of fat.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    I'd say to stick around 1650 for now. 8 pounds since Sept. is good progress. Close to a pound a week, depending on when you started in Sept. Haven't seen your diary, but you might want to adjust it to feel more full - for many this means getting enough protein and healthy fats, plus fiber.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    rblair_22: Hey don't get discouraged! It does not make any sense to keep doing something that is not working. We are not quitters! :smile:
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    Thank you all for your replies. I asked because I hate to waste time and after 3 months it was time to do an assessment and I needed some sound advice. I agree with the KFC, etc and I wish I had a better place to go when I don't pack my own lunch. (I work in a really bad industrial area that only has junk food) Psulemon; my goal is lowering my BF% ( I want to be fit and have muscle definition), but still 5'2" and 164lbs is too much; therefore i still need to see my numbers go down at the scale. Do you still think 1800 is a good number? Or should I use it as a range?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Thank you all for your replies. I asked because I hate to waste and after 3 months it was time to do an assessment and I needed some sound advice. I agree with the KFC, etc and I wish I had a better place to go when I don't pack my own lunch. (I work in a really bad industrial area that only has junk food) Psulemon; my goal is lowering my BF% ( I want to be fit and have muscle definition), but still 5'2" and 164lbs is too much; therefore i still need to see my number go down at the scale. Do you still think 1800 is a good number? Or should I use it a range?

    Based on your numbers, I would put you around 1700 calories. I would also adjust macro's to 35% carbs, 40% protein and 25% fats. It helps with body recomposition.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    Thank you! I will adjust my numbers and give it time for my body to adjust.
  • tinytasha7
    tinytasha7 Posts: 86 Member
    I peeked at a few weeks back of your food diary. Maybe try tracking sodium--KFC and and similar places have the disadvantage of being fairly high-calorie AND high-sodium, I've noticed that tracking and lowering my sodium intake when possible seems to help overall. And I agree with eating at least some of your exercise calories back.

    LOL@ fairly high....they are PACKED with sodium. *wink*....Your quality of calories is also important. You can't really go by your partner either. Aside from the gender difference (guys lose differently than girls), he has different metabolism, an activity level than you do.

    I have been known to literally gain as much as 35 lbs overnight due to different types of sodium intakes. It really sucks. I eat almost nothing processed now. I cook everything, keep my proteins up, but lean meats, beans etc....sodium as low as possible (it doesn't take long before you actually lose your taste for it if you don't add any), HIGH fiber, limit your carbs. That works out to a LOT of food. you shouldn't get hungry unless you are limiting your intake too much. Another thing that helps is to have smaller "meals" more often. I actually eat about 5 times a day....just smaller portions.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    I peeked at a few weeks back of your food diary. Maybe try tracking sodium--KFC and and similar places have the disadvantage of being fairly high-calorie AND high-sodium, I've noticed that tracking and lowering my sodium intake when possible seems to help overall. And I agree with eating at least some of your exercise calories back.

    LOL@ fairly high....they are PACKED with sodium. *wink*....Your quality of calories is also important. You can't really go by your partner either. Aside from the gender difference (guys lose differently than girls), he has different metabolism, an activity level than you do.

    I have been known to literally gain as much as 35 lbs overnight due to different types of sodium intakes. It really sucks. I eat almost nothing processed now. I cook everything, keep my proteins up, but lean meats, beans etc....sodium as low as possible (it doesn't take long before you actually lose your taste for it if you don't add any), HIGH fiber, limit your carbs. That works out to a LOT of food. you shouldn't get hungry unless you are limiting your intake too much. Another thing that helps is to have smaller "meals" more often. I actually eat about 5 times a day....just smaller portions.
    Thank you for all your great tips. I do cook most of my meals and control the sodium that way. The problem with the KFC is when I don't have leftovers or time to cook again. I will pay more attention to the sodium, but sometime I feel like I don't have a choice. I either try to make the best of the coices that I do have or go hungry until 6:30.
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