Advice Please!

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LMM1991
LMM1991 Posts: 4 Member
in Health and Weight Loss
Hello,

Gender: Female
Age: 22
Height: 5'3”
Weight: 145
Calories: 1,350 (I eat about 100g of protein, I log every single thing I eat, and I measure everything.)
Activity Level: Desk job during the day and 2 hours of housework every night.
Exercise: Stronglifts 5x5 three days a week and I swim two days a week.

I know I need to be patient, but I have been doing this for almost two months and I see little to no change. I have not lost any weight on the scale. (I actually think I gained a bit.) I sadly misplaced my list of measurements, but I only see a very slight change in the way I look and my clothes fit the same.

Any advice would be greatly appreciated.

Thank you in advance,
Lauren

P.S.- My diary is open, but it is not that interesting because I eat the same thing practically everyday.

Replies

  • LMM1991
    LMM1991 Posts: 4 Member
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    Any help would be great. Thank you. =)
  • LMM1991
    LMM1991 Posts: 4 Member
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    Respectfully bump. =)
  • nxd10
    nxd10 Posts: 4,570 Member
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    Put that info into MFP, pick your speed of weight loss (1 pound recommended), and set yourself at sedentary. Add in your exercise when you do it and eat those calories back (they are added to that day).

    Exercise doesn't help you lose weight per se, but it makes you look better and feel healthier at whatever weight you are at.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    The way MFP works is that they expect you to eat your exercise cals back. I looked a little through your diary and noticed you don't log your exercise. this means you are probably netting a bit low.

    For some easy to follow info, check out http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy


    For more information about fitness and nutrition, I highly suggest checking out and joining this group:

    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

    Read all the stickies. It's great information to know.
  • AmandaLHaws
    AmandaLHaws Posts: 3
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    Hey there!

    Sounds like you are working hard at it! I am a weight loss specialist and hear the same thing from clients all the time! It can be so frustrating! Usually if I just make a few changes to their diet, they will see dramatic loss!

    It will be difficult because it looks like you don't have much to loose, so yes patience is helpful. But hopefully this helps too.

    Try customizing your intake values under 'my goals.' For weight loss, your protein should be at 50%, carbs at 35%, and fat at 15%. That and keep your water at at least 124oz a day. The body needs that much to be able to break down and process stored body fat.

    Hope that helps! :)
  • MoJoPoe
    MoJoPoe Posts: 139 Member
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    Check out the 5:2 that is all the rage over the big pond. I did my first low cal day, and I think it is right for me.
  • LMM1991
    LMM1991 Posts: 4 Member
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    Thank you so much for the replies! I am going to read those threads and make the changes to my intake values right now.
  • bio01979
    bio01979 Posts: 313
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    given your height/weight, the losses may be slow because you really don't have far to go :)

    you can try eating back some of your exercise calories, but I think you are probably on the right track unless you aren't logging correctly :)
  • slrose
    slrose Posts: 164 Member
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    cardio?
  • mkocol
    mkocol Posts: 18 Member
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    Hi there,

    No worries - we will help you.

    After I ran your numbers your BMR is 1478. That;s the amount of calories you need to eat to keep your body going only as if you were to lay in bed all day long. Now you multiply that number by activity factor and from what you have said about your lifestyle than I would say you are moderately active and you multiply by 1.55 which gives you 2290 and now since you want to loose weight you have to make a calorie deficit. People mostly do 500 which would leave you at aprox 1800 calories a day.

    i myself am on low carb diet and my macros are as follows: 50% protein, 30% carbs, and 20% fats. You can change it in the GOALS section.
    This low carb diet works pretty well for me because I have already lost 40lbs.

    Maybe you should also look into some protein shakes which can give you great results!

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