Losing last 10 Ibs, need yer advice

MACnificence
MACnificence Posts: 419 Member
in Health and Weight Loss
Hi everybody

I want yer advice on losing the last 10Ibs , what's the best way to do it should you do TDEE - a small percentage or what ways have ye found to be most successful , I'm currently 130 Ibs goal weight of 120Ibs , I work out 6 days a week which consists of 1 hour cardio 3 days and 40minutes cardio with an hour of strength the other 3 days , on top of that I walk 5.5 miles 6 days also ! I take Sunday as my rest day.
I'm currently eating 1500 calories and through my gym sessions and walk burn a minimum of 1000 calories a day ( according to my HRM)
Is my deficit too high or am I ok sticking with 1500 as my BMR is roughly 1400 calories till I get to goal weight ?

Replies

  • _kannnd
    _kannnd Posts: 247 Member
    Are you eating back your exercise calories?
  • MACnificence
    MACnificence Posts: 419 Member
    No as it stands I'm just eating 1500 calories a day .
  • MACnificence
    MACnificence Posts: 419 Member
    Anyone have advice ?
  • Reeceybaby1988
    Reeceybaby1988 Posts: 91
    where to start....urmm

    do you wear your HRM ALL day? or just while excercising? coz burning 1000 calories a day, while only eating 1500, NET 500, id be surprised if you havent fainted yet!!

    btw, netting 500 calories a day is actually LESS than what anerexics eat, have you ever seen a healthy anerexic?

    how long have you been doing this?
  • shayleac
    shayleac Posts: 76 Member
    I think what you're doing will help you lose the 10lbs quickly. That is about 1.5lbs lost per week.
    Maybe you need to switch up your cardio routine.
  • Reeceybaby1988
    Reeceybaby1988 Posts: 91
    I think what you're doing will help you lose the 10lbs quickly. That is about 1.5lbs lost per week.
    Maybe you need to switch up your cardio routine.

    OP ignore this statement please, 500 NET calories is not safe....
  • MACnificence
    MACnificence Posts: 419 Member
    I just joined the gym exactly one month ago ! Before that I was eating 1200 calories and going for my 5.5 mile walk everyday ! Once I joined the gym I upped my calories to 1400 and in the last week I upped them to 1500 because I am afraid of messing with metabolism , I just wear my HRM during my workouts
  • Reeceybaby1988
    Reeceybaby1988 Posts: 91
    I just joined the gym exactly one month ago ! Before that I was eating 1200 calories and going for my 5.5 mile walk everyday ! Once I joined the gym I upped my calories to 1400 and in the last week I upped them to 1500 because I am afraid of messing with metabolism , I just wear my HRM during my workouts

    EAT MOAR!

    seriously, you need to eat back your excercise calories, especially if you only have 10lbs to lose. even better, work out your TDEE -15% and eat that!

    it wouldnt surprise me with the amount of excercise you do, you could easily lose 0.5 a week eating 2500 calories a day!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    The last 10-15 Lbs is the hardest and should be very, very ,very slow. You should really only be at a 0.5 Lb per week deficit. If you're doing MFP, you should be eating most of your exercise calories back as MFP is NEAT method calculator (Non Exercise Activity Thermogenesis). It sounds like you've been severely under-eating by only netting around 500 calories per day...that's pretty much ED territory right there...it make take some time to re-boot your metabolism if that is the case.

    Up your calories slowly every week...by 100-200 calories until you get to a net calorie deficit to lose 0.5 Lbs per week. Personally, I'd cut way back on the exercise and focus on your calorie intake. You don't need to burn 1,000 calories per day with exercise to have an effective fitness routine or to lose weight...you control weight with diet; exercise for fitness. I burn a mere 300ish calories per day with exercise and I'm pretty fit.

    I'd also recommend you start resistance training...with such a huge calorie deficit I imagine you've burned off quite a bit of muscle and LBM in the process...resistance training is the only way you're really going to change body composition...cardio and diet alone will ultimately leave you at some arbitrary goal weight, but with a higher relative BF% at that particular weight...i.e. skinny fat.
  • Reeceybaby1988
    Reeceybaby1988 Posts: 91
    The last 10-15 Lbs is the hardest and should be very, very ,very slow. You should really only be at a 0.5 Lb per week deficit. If you're doing MFP, you should be eating most of your exercise calories back as MFP is NEAT method calculator (Non Exercise Activity Thermogenesis). It sounds like you've been severely under-eating by only netting around 500 calories per day...that's pretty much ED territory right there...it make take some time to re-boot your metabolism if that is the case.

    Up your calories slowly every week...by 100-200 calories until you get to a net calorie deficit to lose 0.5 Lbs per week. Personally, I'd cut way back on the exercise and focus on your calorie intake. You don't need to burn 1,000 calories per day with exercise to have an effective fitness routine or to lose weight...you control weight with diet; exercise for fitness. I burn a mere 300ish calories per day with exercise and I'm pretty fit.

    I'd also recommend you start resistance training...with such a huge calorie deficit I imagine you've burned off quite a bit of muscle and LBM in the process...resistance training is the only way you're really going to change body composition...cardio and diet alone will ultimately leave you at some arbitrary goal weight, but with a higher relative BF% at that particular weight...i.e. skinny fat.

    this man is your friend :D
  • Brad805
    Brad805 Posts: 289 Member
    Considering you have lost 76lb already, my guess is you have learned a thing or two about nutrition. I do question the reality of actually burning 1000cal per day. That is a lot, and walking does not burn much once your cardiovascular system is where I suspect you are at.

    The last bits of fat are trickier to lose. I would look to your nutritional breakdown and try something different there. For a short period of time dropping your calories is not going to mess with your metabolism. I am on a lower cal routine, but am only doing so for a short time and have backed way off on the exercise. How do you feel? If your energy, mood and cravings are fine, listen to your body. Your body never lies, but us interwebz people have been known to lead a person astray a time or two. :)

    Good job by the way.
  • MACnificence
    MACnificence Posts: 419 Member
    Thanks for that , by no means am I trying to starve my body or go into ED territory I was just confused at what to do and before I got my HRM I really had no idea what I was burning I generally halfed all the calories the machines gave my because i heard they were so overestimated and I definitely did not realise I was burning near 500 calories on my daily walk !
    I do strength training 3 times a week at the moment and I generally do less cardio that day 40 minutes as opposed to 60.
    Should I be eating all my exercise calories back ? So eat BMR (1400) plus ALL exercise calories ? Or just some
  • shayleac
    shayleac Posts: 76 Member
    She is only 130lbs...
    If she ate 2500cals she would probably gain weight... even with that much exercise.
    I started the same size as her now, i've lost 14 lbs in 4 months doing exactly what she is doing. Which is not a unhealthy ratio per week.
    I don't feel like i'm going to faint, or out of energy.
    It would be beneficial for her to eat a little more with her energy level, however eating 2500 calories is impossible for me. That is a lot of food.
    If she is worried about eating too little, she can cut down her exersice as it seems a little excessive, but eating 1500-1700 calories is healthy for her body weight.
  • MACnificence
    MACnificence Posts: 419 Member
    Thanks I have actually lost a total of 66Ibs , 76ibs will be my ultimate goal . I know 1000 calories does sound like alot but I'm just going by what my HRM is telling me , I walk 5.5 miles takes me 80 minutes and my HRM says I burn between 450-500 calories and then my gym routine is 1 hour cardio never burning less than 500 calories or every second day 40 minutes of cardio with an hour of strength training which typically burns more than the 500 for instance last night my HRM said my calorie burn was 800 , that was in just under 2 hours ! ..
    I do feel ok generally, I do wake up really hungry every morning tho is that a sign I'm not eating enough ?
  • MACnificence
    MACnificence Posts: 419 Member
    Do you think my exercise is excessive ? The only reason I walk along with the gym is because of my little dog it gets him out everyday and to be honest I don't want to give that up because I want to make that a part of my lifestyle as I feel it's really substainable , maybe I should cut back on going to the gym 6 days , I got a months membership and was just making the most of it , I'm really focused on losing last 10Ibs so I have been putting alot of time and energy into it !

    Oh I'd be afraid of my life to eat that many calories on a daily basis aswell I couldn't imagine being able to lose anything on that
  • shayleac
    shayleac Posts: 76 Member
    I was doing a lot of research before I bought my heart rate monitor.
    They are not accurate for strength training, only cardio exercise.

    I did a weight class, and while MFP told me I was burning 600, MFP said 166. Which I feel is more accurate.
  • shayleac
    shayleac Posts: 76 Member
    I would just continue what you're doing.
    You're small, so it's hard to consume so much. I have a hard time eating more than 1400 cals.
    Even when I exercise A LOT.
    I don't think walking your dog is excessive, but maybe cut back on the gym to 4-5x per week. If you're really worried, up your calories 200-300. But being close to the same size as you, 1400 has been working for me. Steadily, but not extreme. About 0.7 pounds per week.
  • CouleeRunner
    CouleeRunner Posts: 256 Member
    She is only 130lbs...
    If she ate 2500cals she would probably gain weight... even with that much exercise.

    No, I'm 130 pounds, 40 years old, and I am losing while NETTING 1500-1600 calories. I eat 2000-2500 calories on days I have a big calorie burn. I've had several 3000 calorie days the past month and still lost weight.

    I believe OP needs to eat more.
  • MACnificence
    MACnificence Posts: 419 Member
    Hi
    How do you monitor your calorie burn ? Is a HRM as accurate as its gunna get ? And do you mind me asking what's your average weight loss per week ?
  • CouleeRunner
    CouleeRunner Posts: 256 Member
    Hi
    How do you monitor your calorie burn ? Is a HRM as accurate as its gunna get ? And do you mind me asking what's your average weight loss per week ?

    Me? I use a HRM and I find it very close to what MFP tells me I burn for various activities. I burn about 600 calories an hour running.
    I'm currently losing about a pound every few weeks. At 130 pounds, that is a very safe and sustainable rate. I'm switching to Maintenance soon.

    The last 10 pounds requires patience and proper calorie intake, imo. Good luck... :)
  • MACnificence
    MACnificence Posts: 419 Member
    Ok so i think i should maybe go with my TDEE with a deficit as i still dont feel comfortable eating back all my exercise calories , I know its basically the same difference but I dont know it just doesnt sit well with me for some reason.
    Would it be fair to say im moderately active , also whats is the best TDEE calculator in yer opinions?
  • Brad805
    Brad805 Posts: 289 Member
    You have re-calibrated the HRM as you have progressed? I bet you notice your HR does not spike nearly as much anymore. I don't know what brand you have, but I need to reset my Polar model from time to time. I burn 180cal on during a 40min walk at around 4mph. I don't count that. I am not a fan of the eating back of calories. These devices are not accurate enough even with a strap, so I just eat a bit extra (200-500cal) on workout days and call it good. If my energy tanks I know it was not enough, but it never does anymore.
  • MACnificence
    MACnificence Posts: 419 Member
    I only just got my HRM recently so my stats havent changed yet! I have the polar FT7 . I generally burn around 90 cals per mile walked takes me about 15minutes to walk that mile i walk the 5.5 miles in 1 hr 20 mins. the walk is not on consistant or flat ground it includes walking up a pretty steep hill which generally gets my heart rate up to about 150
  • MACnificence
    MACnificence Posts: 419 Member
    I seen Gillian Michael says to burn maximum of 500 calories a day when it comes to losing last 10 pounds , would ye agree with that ? What's yer thoughts ? Am I slowly burning out my body burning so much

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