Looking for guidance

turanisaurus
turanisaurus Posts: 3 Member
edited February 28 in Health and Weight Loss
I'm really new to all of this, losing weight for me this time around has proven to be quite a struggle. I'm trying to figure out now if I've been eating too few calories, too many or what I can do to keep the weight coming off. I'm currently 5'2 and 156.8 pounds (26 years
Old). I've been going at this since may 10 and have lost only 12.2 pounds. I think I expected more. I feel like lately I've been at a standstill as well with the scale. So far I followed the calorie intake goal of 1200 and I usually eat back the calories I exercise off. I'm wondering if I need to increase my calorie intake. Any experience or suggestions? I'm not sure if my food diary is open but I don't mind opening it for better suggestions.

Replies

  • itsbasschick
    itsbasschick Posts: 1,584 Member
    12.2 pounds seems reasonable considering the period you're talking about. i'm just a tiny bit taller than you and i lose about a pound a week at 1200 net calories, but i don't eat back all my exercise calories - i only eat them back if i get hungry. that works for me, so you might try it.
  • AvonBell
    AvonBell Posts: 107 Member
    You're losing about a pound a week which isn't bad. If you want to lose a little more, you'll need a bigger deficit. Try eating back fewer of your exercise calories.

    Increasing your caloric intake will not lead to more rapid weight loss.
  • MargaretSobers
    MargaretSobers Posts: 167 Member
    For better diet plan calculate your daily calories deficit. Daily Calorie Deficit represents how many more calories you burn in a day than you eat. If you eat 2,500 and burn 3,000, your deficit will be 500.
    It is important to understand that as you lose weight then activity becomes easier, you will burn fewer calories performing the same activities. It will therefore be necessary to eat less and/or become more active if you wish to maintain the same rate of weight loss.
  • psuLemon
    psuLemon Posts: 38,458 MFP Moderator
    Before we can make a recommendation, we need more information. Can you answer the below?

    1. Do you use a food scale
    2. Do you exercise, if so what is the routine and how long
    3. Do you have any medical conditions (hypothyroidism, PCOS, etc...)
  • turanisaurus
    turanisaurus Posts: 3 Member
    I do use a food scale for my meats, but usually not anything else. I exercise 5 days a week on the elliptical for 40 minutes. This is the only machine I have access to, as it's in my dining room. And no medical conditions that' I'm aware of. Thanks everyone for your input so far.
  • psuLemon
    psuLemon Posts: 38,458 MFP Moderator
    First, use a food scale for everything except liquid which you use cups/spoons; this will ensure accuracy. I can't see your food diary, but I would ask if you are logging daily? If not, that should be improved because along with accuracy, consistency is key. Next, as a person who is active, you don't need to eat 1200 calories a day. Exercising requires food, this is why MFP suggests eating back exercise calories. Based on your numbers, i would suggest 1600 calories with macros around 40% carbs, 30% fats, and 30% protein. This approach is considered the TDEE approach. This approach you eat the same calories daily and do NOT eat exercise calories.


    Next, I would alter your exercise plan to include some resistance training. If you don't have access to weights (dumbbells or resistance bands), I would recommend a routine of body weight training. You can youtube body weight routines or go to a website like fitnessblender.com to find a routine you like. Honestly, I would do two days of cardio and three days of resistance training. When you combine the resistance training and adequate levels of protein, it will help maintain metabolic functions and your lean body mass (muscle, tissue, bone density, etc...) and help you only lose fat so your body fat % will drop faster. As I generally say, weight loss makes you look good in clothes but fat loss makes you look good naked. This because body composition has a greater impact on look than weight does. This is demonstrated by the below second link where Staci gained 20 lbs. This is because muscle is more dense and more compact than fat. So the only thing that bulks a women is fat.

    If you have more questions, let me know.


    http://www.myfitnesspal.com/account/my_goals

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • turanisaurus
    turanisaurus Posts: 3 Member
    Thank you very much for your replies. I do need some quick clarification just so I'm absolutely clear and doing things right. I should change on myfitnesspal app my calorie goal to 1600 instead of 1200? And NOT eat back my exercise calories, correct? so for example if my calorie goal is 1600 and I workout and burn say 250 calories - myfitnesspal will show a 250+/- calories remaining for the day? If I've understood correctly, then should I increase to 1600 slowly or just jump right in? Sorry these are such silly questions. Pre-baby I never "thought" how to lose weight. It just would happen, not so much anymore! I will also invest in a food scale and get some resistance bands and change up my workout routine. Thank you for all the advice.
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