Adjusting calorie goal with exercise

JosieGib
JosieGib Posts: 4 Member
edited February 13 in Health and Weight Loss
I've been using myfitnesspal for about 7 months now, for the first 5-6 I was really happy with my weight loss - around 1lb a week, but after about 18lbs I hit a plateau and havent really lost substantially for a month! my goal calories is 1200 and I've stuck by it, with exercise about 6 days a week (slowing increasing cardio too). does anyone have any suggestions how to beat this plateau?! I can't safely decrease my calories anymore surely? I'm wondering if I should be eating taking the calories lost by exercise? is burning 500 cals on top of only eating 1200 putting me in starvation mode?

Replies

  • Dewymorning
    Dewymorning Posts: 762 Member
    You haven't included your height and weight, but seriously, 1200 calories and exercising 5-6 times a week?

    I am exercising 5-6 times a week, I am 5'3", 151 pounds. My gross calorie goal is 1850 calories a day and I am losing weight, slow but steady.

    Options:
    1. You are seriously underestimating how many calories you are eating
    2. You are a troll
    3. Whatever mechanism that stops people losing weight if they eat too little has already kicked in for you.

    I really am no expert on the 3rd issue.

    But seriously, how could someone actually survive on 1200 calories a day while exercising 5-6 times a week.
  • JosieGib
    JosieGib Posts: 4 Member
    ouch.
    sorry I'm new to the forums and was in a bit of a rush...
    5 foot exactly and 122 lbs, very sedentary lifestyle without going to the gym.
    several SMR calculations have given me 1700 to maintain weight which I'd personally say is about right. so a 500 deficiti a day for 1lb a week weight loss comes out 1200 which seems to be a common figure myfitnesspal gives for women my age and lifestyle looking to lose weight.
    very meticulous with my calorie counting, weighing and measuring everything
    not a troll... just looking for some helpful advice if anyone can help!
  • Dnarules
    Dnarules Posts: 2,081 Member
    After making sure you are measuring all your food and logging everything, I would definitely eat back at least a portion of your exercise calories. That is how MFP is supposed to work. Also, you are already at a healthy weight, so weight loss will be, and should be, slow. You may want to change your goal to 0.5 lbs a week.
  • Sarah_BV
    Sarah_BV Posts: 3 Member
    I've had the same problem. Lost 20lb and now hit a plateau. I'm 5ft 5 and 147lb.

    I am also obsessed with calories and weighing everything and do high intensity exercise for an hour every day.

    1200 calories plus exercise does seem like an extremely low amount of calories to be consuming. I'm no expert but personally I can't see how anyone can safely function at that level.

    Are you loosing inches? Are you doing toning/weight exercises - if so maybe you are converting the fat into muscle as muscle weighs more than fat.

    Don't know if any of this helps but just thought it would be nice for you to know your not alone :)
  • kellymac518
    kellymac518 Posts: 132 Member
    after reading several very helpful posts i've learned that 1200 really isn't enough, especially when exercising that much.

    this post in particular really cleared some things up for me...
    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    give it a read and see if maybe you could make some adjustments to your calories
  • Dnarules
    Dnarules Posts: 2,081 Member
    after reading several very helpful posts i've learned that 1200 really isn't enough, especially when exercising that much.

    this post in particular really cleared some things up for me...
    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    give it a read and see if maybe you could make some adjustments to your calories

    Great info!
  • Sarah_BV
    Sarah_BV Posts: 3 Member
    Brilliant info. Thanks for sharing ????
  • JosieGib
    JosieGib Posts: 4 Member
    Dnarules - thanks for that, that is really what I wanted to clear up! :) I've heard different things about changing weight loss goals, if I were to switch to 0.5lbs a week would you recommend gradually raising calories? or is it okay to straight away add another 250 a day? I dont know much about the science of metabolism!

    Sarah_BV - thank you! it is comforting to know people are experiencing the same :) I have been doing weights and toning exercises so perhaps it is muscle (fingers crossed). Think I'm just struggling with the counterintuity of eating back calories that I've worked hard to lose at the gym!

    Kellymac518 - I will give that a read, thank you so much for your help!
  • Dnarules
    Dnarules Posts: 2,081 Member
    Dnarules - thanks for that, that is really what I wanted to clear up! :) I've heard different things about changing weight loss goals, if I were to switch to 0.5lbs a week would you recommend gradually raising calories? or is it okay to straight away add another 250 a day? I dont know much about the science of metabolism!

    Sarah_BV - thank you! it is comforting to know people are experiencing the same :) I have been doing weights and toning exercises so perhaps it is muscle (fingers crossed). Think I'm just struggling with the counterintuity of eating back calories that I've worked hard to lose at the gym!

    Kellymac518 - I will give that a read, thank you so much for your help!

    I've seen people do it both ways. If you feel more comfortable, maybe start with 100-150 and try that for a couple of weeks. But I think you would also be fine doing it all at once.
  • JosieGib
    JosieGib Posts: 4 Member
    thank you, I will have to give it a go and see what the scales say :)

    sarah_bv - forgot to say I havent been measuring inches, but have been measuring body fat. slowly losing % but that has hit a plateau too!
  • Sarah_BV
    Sarah_BV Posts: 3 Member
    I've just read the link and done my calculations and according to the calculator I should be having 1715 instead of 1540 so I'm gonna give it a whirl.

    My trainer at the gym won't weigh me he only uses the tape measure to track my progress (but I do weigh myself at home of course) and it has slowed down.

    Good luck and let me know how you get on :)
  • Dnarules
    Dnarules Posts: 2,081 Member
    I've just read the link and done my calculations and according to the calculator I should be having 1715 instead of 1540 so I'm gonna give it a whirl.

    My trainer at the gym won't weigh me he only uses the tape measure to track my progress (but I do weigh myself at home of course) and it has slowed down.

    Good luck and let me know how you get on :)

    Good luck! When I was very active, I lost weight at 1600 to 1700 a day. And it was a lot more fun :).
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