Cut calories or exercise more?

adelsegura
adelsegura Posts: 3
in Health and Weight Loss
Hi all. I was hoping to get some feedback.

I am 32, 5'4" and currently at 125. My usual weight is 115 which is what I want to get back to. I am not overweight but am just uncomfortable since this is not my usual weight.

I have been Insanity 6-7 times a week plus gym about 3 times a week (gym consists of 1 mile run at 9 min pace plus 45 minutes of weights).

I follow a 1200 calorie diet with pretty equal ratios of carbs, fats & protein. I eat mostly clean & fresh foods, avoid processed foods, drink only water & one cup of coffee a day.

I've read up on calorie deficit but am a little confused on the subject. In order to lose 10 lbs, do I need to cut calories or exercise more?

Replies

  • jwdieter
    jwdieter Posts: 2,582 Member
    I'd recommend reading this:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    Nice comprehensive guide.
  • adelsegura
    adelsegura Posts: 3
    I actually do weigh & measure all my food & track my caloric intake. Have been doing this for a while.

    I've always exercised at least 3 times a week but just in the last 2 weeks kicked up my exercise routine in order to try & lose 10 lbs.

    I just don't know if I'm on the right track to lose the weight based on my existing diet & exercise plan or if I need to do something different. :(
  • Brandolin11
    Brandolin11 Posts: 492 Member
    I'd recommend reading this:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    Nice comprehensive guide.

    x2 - yes, read immediately and focus on the 1st part of #1.

    I just did a quick BMR/TDEE calc for you based on the info you gave us (link to calculator at bottom of this thread), and it shows that you're not eating enough. This can actual sabotage you, so be careful. Don't fall into the trap of believing the "magic" number of 1,200. You need to figure it out specifically for your body and needs. My calcs show this:

    Your BMR is 1,342
    You are exercising 6 days a week, sometimes twice a day it sounds like. So....
    To lose 1 lb a week you need to eat 1,814 calories a day.
    To lose 1.5 lbs a week you need to eat 1,564 cals a day.
    To lose 2 lbs a week you need to eat 1,314.

    Don't think it's terribly healthy/safe to lose more than 2 a week. Obviously we all want to lose quicker, so feel free to pick the 1,314 number, but my reco is give yourself more cals so you don't feel starving/deprived and go for the 1.5 lbs a week. You'll hit it by mid-January.

    P.S. - my recommendation is to manually plug whichever number you choose above into MFP and eat only that (and no cheating). Don't count the exercise calories MFP is going to tell you that you get. Ignore that. You already factored it into the overall calculation so you'll sabotage yourself.

    P.S.S. - I lost 70 lbs doing it exactly this way so if my methods aren't supported by science or whatever, I don't know what to say to that. all I know is it works.
  • Brandolin11
    Brandolin11 Posts: 492 Member
    The Calculator, sorry: http://www.incrediblesmoothies.com/tools/Calculator-Daily-Calorie.html
  • _EndGame_
    _EndGame_ Posts: 770 Member
    I would be constantly miserable if I restricted myself to 1200 calories daily.

    Exercise will enable you to eat more, which is a good thing.

    You sound like someone who would benefit from the TDEE -20% plan.
  • _TastySnoBalls_
    _TastySnoBalls_ Posts: 1,298 Member
    tdee -10% or 15% may be beter since you only have 10 lbs to lose

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