The Next Step - need some reassurance
haanmom
Posts: 90 Member
Hi! I guess this is a good problem, and I think I know what to do but would like a few people to give me feedback as I'm entering a new phase in my weight loss journey.
First, the details:
Female, 35 years old,
Height: 5'10
SW 178 (Jan 2013)
CW 165.8
GW 160
Alright, so I started tracking food in mid-February. I was working out A LOT at that point (2 sessions of HIIT with a personal trainer, 1-2X yoga/pilates week, 3-4 runs a week training for a half marathon in May), eating clean and not really losing any weight. I read the Roadmap and decided I was under eating. At that point because of the exercise I was netting 900-1200 calories a day (and feeling full most of the time). So I started making a conscious effort to eat more calories.
3 weeks ago I developed pretty serious peroneal tendonitis in my right foot -- minor ankle sprain + overuse. As in, I could barely walk. Since I'm registered for my first half marathon in May, I decided to take a few weeks off of ALL exercise in hopes that I could heal and get restarted on my training.
Boy, did that simplify things!! Suddenly the extra variable of exercise and exercise calories was gone. I am a stay at home mom so I have been pretty sedentary for the last 20 days. I spent more than a week with my foot elevated and wrapped, and have been sitting as much as possible while I am healing up.
More #s!
BMR: 1537
TDEE (Sedentary for now): 1837
TDEE (Moderate - not injured): 2372
So, over the past 3 weeks I have been eating to a goal of 1500 calories. 40/30/30 macros. I've been right on with calories and macros and feeling good. Calorie range has been 1400-1600 depending on the day. If I am hungry, I eat. I've lost 5lbs in the last 3 weeks.
Next week I will be going back to working out. I plan to cut back some to avoid re-injury so I am planning 3 runs per week plus 1 HIIT session. I'm worried that starting to work out again is going to mess everything up. My tendency has been to under eat when I exercise, I think, so I am going to up my calories.
I am also getting close to my goal weight of 160 - 5lbs to go. So per the Roadmap, I am going to cut my TDEE deficit from approx 20% to 15%.
So, doing that, I'm thinking a calorie goal of 2000/day, based on the "moderate" TDEE calculation is probably where I need to be. That should net me about 1600 calories a day on average, though it will vary because of rest days and long run days.
Does that seem right to those of you who know things?
I am feeling like I'm doing well and would like to continue to see progress, but not working out isn't really an option for me because of the health benefits as well as the fact that... I actually like working out!
Thanks!
First, the details:
Female, 35 years old,
Height: 5'10
SW 178 (Jan 2013)
CW 165.8
GW 160
Alright, so I started tracking food in mid-February. I was working out A LOT at that point (2 sessions of HIIT with a personal trainer, 1-2X yoga/pilates week, 3-4 runs a week training for a half marathon in May), eating clean and not really losing any weight. I read the Roadmap and decided I was under eating. At that point because of the exercise I was netting 900-1200 calories a day (and feeling full most of the time). So I started making a conscious effort to eat more calories.
3 weeks ago I developed pretty serious peroneal tendonitis in my right foot -- minor ankle sprain + overuse. As in, I could barely walk. Since I'm registered for my first half marathon in May, I decided to take a few weeks off of ALL exercise in hopes that I could heal and get restarted on my training.
Boy, did that simplify things!! Suddenly the extra variable of exercise and exercise calories was gone. I am a stay at home mom so I have been pretty sedentary for the last 20 days. I spent more than a week with my foot elevated and wrapped, and have been sitting as much as possible while I am healing up.
More #s!
BMR: 1537
TDEE (Sedentary for now): 1837
TDEE (Moderate - not injured): 2372
So, over the past 3 weeks I have been eating to a goal of 1500 calories. 40/30/30 macros. I've been right on with calories and macros and feeling good. Calorie range has been 1400-1600 depending on the day. If I am hungry, I eat. I've lost 5lbs in the last 3 weeks.
Next week I will be going back to working out. I plan to cut back some to avoid re-injury so I am planning 3 runs per week plus 1 HIIT session. I'm worried that starting to work out again is going to mess everything up. My tendency has been to under eat when I exercise, I think, so I am going to up my calories.
I am also getting close to my goal weight of 160 - 5lbs to go. So per the Roadmap, I am going to cut my TDEE deficit from approx 20% to 15%.
So, doing that, I'm thinking a calorie goal of 2000/day, based on the "moderate" TDEE calculation is probably where I need to be. That should net me about 1600 calories a day on average, though it will vary because of rest days and long run days.
Does that seem right to those of you who know things?
I am feeling like I'm doing well and would like to continue to see progress, but not working out isn't really an option for me because of the health benefits as well as the fact that... I actually like working out!
Thanks!
0
Replies
-
*crickets*
Anybody?0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions