10lbs to Lose.. Help!

I am within my healthy weight range and just couldn't lose weight despite cutting calories and exercising. I then got the BMF and bought into a system which gave me analysis by phone call from a sports scientist. We tried a few different things but FINALLY I am losing weight. What I am doing is eating just above my BMR and then exersising more to give me a 1000 deficit. I'm 5ft 8 and weigh 146 pounds. I'm eating 1600 and burning 2600 throughout the day. I thought I'd never lose weight but its happening.

Also try Chalean Extrem. It's strength training but something you can do at home.

My advice is going to be slightly different than the pp--I have only a few pounds to lose, and I find it's easier if I don't try to create a large deficit. If I have a 500 calorie or greater deficit, the next day I'm RAVENOUS and eat back my loss for the previous day. I find sticking to a deficit of around 250 calories a day works best for me.

I also have a BMF and it's SO helpful in matching your activity to your intake.

This. A large deficit when you don't have a lot to lose is not helpful. You will increase the amount of muscle loss that happens.

OP, set your goal to 0.5lbs per week. Follow that with exercise and you will slowly lose.

Or switch modes and go for muscle building. Increase cals to just over maintance and lift heavy weights. More muscle will result in a smaller body even if the scale doesn't go down.

Those last 10 pounds are a pain in the *kitten*. I've been struggling with them and find that you really need to watch how large the deficit is. I can't recommend In Place of a Roadmap enough. Check out the info here, plug in your numbers to figure out your TDEE and take a 20% deficit.

http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

Agreed! I dropped the last 10lbs after eating according to the info in that thread. Even better than losing the pounds is losing the fat, keeping the lean body mass, and buying smaller jeans because the inches just keep coming off. The Road Map rocks! :drinker:

Sounds like you are in a weight range you don't mind being in, but what I see over and over reading these posts, are too many people are too concerned with weight loss, and not concerned with what is lost in that weight or what the weight is really made up of. Just because you aren't dropping in weight doesn't mean you are changing in body size. Remember, a 1lb of Fat and a 1lb of muscle are the same weight, buy not the same volume or size. If you are putting on lean muscle doing your workouts, you will maintain your weight, but be changing in clothes size or looks in the mirror.

Me for example. I lost 20lbs much like others are doing on this site, dropping my calories and burning any weight that I could. Yes, I got to my goal, 167lbs coming down from 187lbs. but I still didn't look as good as I thought I would by weighing less. I have started a workout program the is mainly focused on weight training (burns calories just like cardio), and now have put 15lbs back on, looking better then ever at a weight I started at.

I guess what I recommend since you are in the area you would like to be, is don't focus on weight, but focus on what you look like in the mirror or how your clothes fit. Throw in some more resistance training to build some lean muscle and you will be amazed at where it takes you. When I say resistance training, doesn't mean pumping serious weights, just doing what is right for your body in proper form to give your muscles reason to grow.

Actually having your 10lb goal is driving you and motivating you, so it is good you have that, keep going!!! Another thing to look at is, adjusting you macros, and following those closely. I haven't seen a lot of people post about them either, just about how many calories they are eating. Here are the facts: Total calories dictate how much weight a person gains or loses; macronutrient ratios dictate what a person gains or loses. Here is a great tool and a website full of useful information in helping you achieve what you are looking for. http://scoobysworkshop.com/calorie-calculator/ It has helped me learn so much about getting in shape, and not about weight loss. We need to remember, this is getting in shape not about losing weight, which is a portion of it.

When it comes to macros, you want 1G of protein per your body weight (30-35%), 25-30% from Fat, and the rest for Carbs. Since you are in the mode of losing some weight first, I would recommend upping your protein intake, maybe a ratio of 25%F, 35% protein, and 40% Carbs. Try this for awhile and see if you get better results.

BodyMedia Fit.

It's a metabolic monitor/pedometer that you wear on your arm and it can tell you how many calories you burn in a day.

It's quite eye opening as when I started to lose the extra weight, I tried eating 1800 calories and maintaining my usual level of activity (this should have been fine according to BMR/TDEE). I could do that for about 3 days, and then I'd binge. After I gt the BMF, I found out why--just being on your feet all day, not necessarily doing anything particularly strenuous, burns way more calories than I thought--most days I was burning 2400-2700. So I was able to increase my eating and still maintain a deficit.

Let me know if you have any questions since I have pretty much read the whole site and tried putting it all to use. I have seen better results since doing this.