Calories, exercise and results - or lack thereof - HELP!!

farrier_chick
farrier_chick Posts: 14 Member
edited January 17 in Health and Weight Loss
OK, so I am new to posting but not new to MFP. I have used it in the past, and stopped. I recently (2 weeks ago) started using it again and upped my exercise. My background is as follows:

Starting weight 175lbs, height 5'6", age 30 years old, female

I am in the military so I do physical training (PT) 4-5 times a week with work, some days it is playing sports (basketball, ball hockey) other days it could be a 6 km run or circuit training. My job is physically demanding and involves a lot of heavy lifting throughout the day.

I started going to the gym in the evenings(around 6pm) with my neighbour for at least an hour. We mix up what we do everyday (ie 30 mins of elliptical/bike/running/stairs and then core/glutes and stretching, or 45 mins of hard circuit training then stretching, some nights we play squash for an hour hard). I go to the gym 7 days a week, she goes 5 days and elects to take the weekends off)

I set my goal weight to 135lbs and to lose 2lbs per week. MFP says I should eat 1200 calories per day. I have been good about not over eating, and I haven't been cheating (not including items).

After 2 weeks (2 weeks today) when I weighed myself at the gym (same scale as I weighed myself for my starting weight) it says I am 174lbs, now I deducted 2lbs for clothing and the light salad I had at noon, and my workout was at 230pm or so.. but really? 1lb in 2 weeks?! I'm working my butt off here!!! I sweat a lot, I am really trying to drink water, and if I can't handle drinking water I will drink herbal tea (0 cal kinds only) - which I am not always so vigilant about recording. lol.

So what gives? What am I doing wrong? I mean I feel great - which has been a huge motivation for me to keep it up, but having been 145lbs before (after being 225lbs) I am just so determined to get back to between 135-145 ish and decrease my body fat %

I should also say that I do try very hard to eat back my exercise calories, but due to working out in the evenings I struggle to eat enough some nights - the last thing I want to do is stuff myself right before bed! So my questions would be -

1) would eating unsalted nuts (almonds, sunflower seeds, pumpkin seeds) etc be a good way to capture my calories back in the evenings if I am full from dinner?

2) what would cause my weight to be lingering and barely moving after 2 weeks straight of exercise and eating healthy?

any ideas and/or thoughts would be appreciated.

Other info that may be useful:

from the calculators I've used (setting myself as moderately active) -
BMR 1581.1
BMI 2450.7
Body Fat 26%
waist to hip ratio 0.7

Replies

  • Jamcnair
    Jamcnair Posts: 586 Member
    I would say you should be eating at least 1600 calories. Eating under your bmr will stall your weight and not help you in the long run. You're a very active woman! You need fuel!
  • farrier_chick
    farrier_chick Posts: 14 Member
    That's what I was thinking, but I struggle to try to eat the 1200 a day as it is! I am pretty conscious of the value of certain foods, for instance I only just started eating peanut butter again!! I was worried that if I ate too much for breakfast that I wouldn't have enough calories left for supper or post workout. I can't really eat much before I work out because I find I feel sick and sluggish. And going to the gym earlier isn't an option with my work schedule.

    UGH at first it was hard to stay under calories, now that I have switched to healthier options it's hard to get enough without feeling like a glutton!!! LOL
  • farrier_chick
    farrier_chick Posts: 14 Member
    oh and my journal is available to be viewed.. maybe I am just eating the wrong things?
  • Calliope610
    Calliope610 Posts: 3,783 Member
    You DEFINITELY need to eat more. The 2 days I looked at (today and yesterday), you barely consumed enough calories to match what you burned thru exercise. Other days aren't really that much better. Please don't take offense. I just don't want you to get discouraged because your body is holding on to the weight because it isn't getting enough fuel.

    Think of your body as a high-performance machine (which of course, it is). You want to keep the gas tank full of high-grade fuel so your body can perform the way you want it to.

    BTW, I wish I could get that much physical activity in each day.
  • farrier_chick
    farrier_chick Posts: 14 Member
    Thanks Girl! I am thinking short of protein drinks, etc that nuts may be a good answer to calories that are healthy. Correct me if I am wrong though!

    It is pretty tiring working out so much, especially when you have a physically demanding job that also requires you to do physical training as part of it. We have PT from 0700 until 0800 then have 1/2 hour to shower and change and be ready to work.. I barely have stopped sweating by that point! let alone have time to eat in the morning! So I will grab a greek yogurt and some berries and granola, try to have a cheesestring around coffee break and an apple, then lunch, and then have a snack when I get home in the later afternoon for fuel for my workout.

    Yesterday was a bad day because I worked out so late, and today... well today was earlier but we had company and the boyfriend made pasta for dinner (I don't eat pasta as a rule - not for the calories, but I am blessed with not really liking it) so I had a salad.. probably should have loaded some nuts on it and cheese maybe.. sounds like I am going to making a smoothie tonight!!
  • majope
    majope Posts: 1,325 Member
    oh and my journal is available to be viewed.. maybe I am just eating the wrong things?
    Well, if your workout burn is accurate, you're not eating nearly enough. Yesterday your net calories were 46, and so far today they're 41. If you're going to go as low as 1200, it's especially vital that you NET 1200, not GROSS 1200. Gross is the total calories you eat, net is total calories eaten minus the calories you burned off in exercise.

    So, yesterday you ate 1071, but you burned off 1025, leaving your body 46 calories with which you expected it to digest your food, pump your blood, keep basic brain function going, repair your cells, grow hair, grow fingernails...you see where I'm going with this? Yes, your body will take some stored fat to help make up the deficit. It will also grab some from your muscles. And it might (eventually, will) slow things down so it doesn't need so much energy for basic bodily function.

    In your diary, where it says "Remaining"? That's the number you still need to eat to make your goal. For today, that number is still above 1000 calories. I recommend going to the fridge, pouring a big glass of milk. Then stop by the cupboard for the jar of peanut butter, and the cutlery drawer for a spoon.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    I checked out your diary. Like others have said, if you are as active as that you should be eating more for sure.
    Nothing else really stands out in your diary. How are you measuring your food? Are you logging everything?

    Don't be afraid of higher calorie foods, high calorie does not necessarily mean unhealthy. Nuts and nut butters, olive oil, avocado, even cheese can add a few extra calories without adding too much bulk.

    You could also look at planning your day ahead. I often do that on work days.
  • Calliope610
    Calliope610 Posts: 3,783 Member
    http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map

    Take a look at this post - it will give you guidance on the caloric needs based on your age, weight, height and activity level. The post is long, but it explains alot.
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    Did you set your activity level to Sedentary? Someone with that much going on should be the highest level (I don't know what it's actually called) . If not, you need to do the TDEE method. 1200 calories isn't enough for anyone, let alone someone with your kind of days!!

    **Sorry, I just went back and reread the post. I must have missed when you said you are set to Mod. Active. I think you're still more than that. The roadmap may become your best friend. Good luck!!
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Oh yes, I forgot to add 2lbs a week is too high of a goal for you. With under 50 lbs to lose, you can reasonable expect to aim for 1 lb a week.

    And weigh at the same time everyday. Your body can fluctuate a lot per day, even different during the month. If you don't have your own scale, it would be much better to take measurements and photos, you can see progress a lot easier than with the scale. I would do it even if you have a scale.
    It is not uncommon to not lose weight right away, especially when your start exercising more.

    http://www.myfitnesspal.com/topics/show/350212--why-scales-lie?hl=why+scales+lie
  • mywise
    mywise Posts: 43 Member
    Id say you are more then mod. active....I was in the same boat.. started at 172 and im 5'5"... I was eating around the same cals as u (1200-1400) and never lost for like 6 mths... I upped my cals to 1800-2100 and started loosing 2-4 pds a week...now that im down to 142 since dec it has slowed to 1 1/2 pds/wk.....I also have a very physical job where i'm moving weight all day....I don't think u are eating enough...Keep in mind that when u up ur cals it may take 2-3 weeks to see the initial change...
  • farrier_chick
    farrier_chick Posts: 14 Member
    Thanks so much for all the help!! I figure I will up my calories as suggested to 1800 (I will have to figure out how to eat that much! LOL) but I shall shy away from peanut butter no more!!!

    Yes my diary is accurate, I basically found that by cutting out or greatly reducing white carbs (bread, rice, potatoes) that I no longer crave them. I have my Crispy Mini rice cakes as a treat from time to time, but only a serving.

    I will opt for a smoothie and perhaps some toast tonight as it will be a later night anyways.

    You guys are all awesome and I am so glad I took the leap of posting on here rather than "lurking" lol

    Thanks again for the suggestions, I will stop the scale and start the measurements tomorrow (something I told my neighbour I wanted to do at the beginning of this journey - that we have YET to do!)
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