Another weight loss problem.. Help please?

elstarlight
elstarlight Posts: 3
edited February 26 in Health and Weight Loss
Uhm, so I'm new to the site. Actually, no. I knew mfp since a long time ago but just became a member because I want to ask this. I know the question I'm going to ask has been asked by multiple other people, but the answers don't satisfy me so I thought I'll go on and ask. I'm a 19yo female, 155 cm, 46 kg. I'm an asian, and i have rather small frame. If i'm not mistaken, my body fat was somewhere around 30%... So, i've been trying to cut off my fat since 6 months ago. I eat 1000-1200 kcals a day, mostly according to how vigorous my exercise at the moment is. I also exercise every day; alternating between hiit, weight training and ToneItUp's routine. I'm also in a dance club so I dance a lot. In the beginning of my "diet", I tried a 14-days (fad?) no-carbohydrate diet and I did lose 3 kg, but the scale goes back up to 48 after i eat normally (you know, rice). I started eating healthier and it comes down to 46 (or "stuck at 46" is what i prefer to say) for 4 months now. I KNOW it doesn't sound chubby at all but I do have flabby arms (even though they are far less flabbier than before my workout), my belly pops out, and my legs kinda annoy me. Is something wrong with my exercise routine? Should I change it? Should I just stick into weight training to "sculpt" those arms? I've heard that I should eat my exercise calories? That means I can eat 1200 cals, burn 200, then eat more 200--no? What really is the problem behind my plateau? As an asian living in asia i'm surrounded by glutinuous white rice, even though i now cut them into only 3 oz a day. I eat 3 times a day because that's just when my mom cooks xD we rarely eat out too. What can i do to lose fat? I'm kinda devastated that i already spent the first half of 2014 cutting my meals and i still don't have that flat belly for a bikini. Considering I only want to lose 3-4 kg (or 15% if body fat?), I thought it won't take this long (and difficult). Just for addition, if you think my weight sounds "thin" enough, tons and tons of girls in my highschool are taller than me but obviously thinner like they have 10% body fat or something. I even have friends who are around my height but don't even reach 40 kg! I'm not exaggerating and they seem very healthy too (they actually admit that they want to gain a few kg). I'm sorry if the post is too long ><

Replies

  • rosebette
    rosebette Posts: 1,663 Member
    To translate for the Yanks, OP is 5'1" and 101 lbs. I don't think you should lose anymore weight or compare yourselves to others. You are a normal BMI for your height, in fact on the low side 19.8. I would recommend that you eat more protein (lean meats and fish) and continue working out to preserve muscle. Lifting, as well as core exercises like pilates and crunches can take care of your tummy. It's hard to eat enough protein on 1200 calories, so you should "eat back" your exercise calories because if you starve your muscles, you will lose muscle tone.
  • SharonNehring
    SharonNehring Posts: 535 Member
    I agree, focus on getting enough protein and a fats, reduce carbs to a moderate level and ramp up your exercise routine to include more weight lifting and body weight exercise like squats, planks, push ups etc. I feel that toning is more important here than struggling to lose more. You can lose several inches and sculpt the look you want to have.

    MFP is notoriously bad with estimating calorie burn, so it's generally recommended that you eat back at least half of the calories it says you burned. You also need to make sure your net calories for the day is over 1200 cals. If you only eat 1000 cals and burn off 200, your net is now only 800, much lower than recommended.

    With the small amount you have to lose, your goal should be 0.5 lbs a week at most. Are you logging everything you eat? Do you weigh or measure everything? If no, then you need to start doing this. It's the only way to get a true measure of what you are eating. it's possible you are eating more calories than you think.
  • elstarlight
    elstarlight Posts: 3
    If you only eat 1000 cals and burn off 200, your net is now only 800, much lower than recommended.

    With the small amount you have to lose, your goal should be 0.5 lbs a week at most. Are you logging everything you eat? Do you weigh or measure everything? If no, then you need to start doing this. It's the only way to get a true measure of what you are eating. it's possible you are eating more calories than you think.

    is it really that bad if my calorie intake is under the recommended 1200? Is the "starvation mode" a true thing? I do keep a food journal where I count my calories.
  • elstarlight
    elstarlight Posts: 3
    Thank you for the kind reply! My lifestyle as a college student is fairly sedentary except for the workout+dancing routine so I thought I shouldn't eat over 1200. Do you have any suggestion on how should I eat? I mean, how many % of proteins, carbs and fiber on one meal?
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