Is it best for me to up my calorie intake or decrease it?

jessysmith421
jessysmith421 Posts: 12
in Fitness and Exercise
Hi, I'm a 21 yo female who is 5'7. I currently weigh 160 and am aiming to get down to 135. I started my weight loss journey a month ago, with an initial calorie limit of 1200 cals (didn't know any better) and while doing some cardio 3x week. Two to three weeks ago I started to slowly increase my calorie intake to 1400-1500 plus my exercise calories. At this time I also started the 30 day shred and stopped doing cardio. My only concern is that I haven't noticed any weight loss or inch loss after I stopped doing my 1200 cal-cardio diet. During those first 2 weeks, I lost 4 lbs, but since then any weight loss/ body changes have stalled. After all this hard work I'm doing both controlling my hunger (I was having huge hunger cravings until I upped my protein- it's now under control) and exercising, it's been really discouraging to not see any changes at all in my body. I feel like I should decrease my calorie intake as maybe my current limit may be too high, but I'm hesitant to go too low. I also read that it's a good idea to increase the amount of food you eat if you start strength training (sort of incorporated in the shred), but I feel as if I'm getting an adequate amount of protein/fat as is on most days anyways. Am I just being impatient? Or do you think I should increase or decrease my daily limits? I'd appreciate any advice please!! Thanks!!!

Replies

  • thepandapost
    thepandapost Posts: 117 Member
    I think your best bet is to play with your protein/fat/carb ratios and not calories to get the scale moving again. I used an online marco calculator (Macro Fit I believe) and it actually upped my daily MFP calorie goal (that scared me) but definitely changed my macro ratios. On weeks that I am spot on with marcos, I feel satisfied, workouts properly fueled and the scale does down.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Yup, I think you're just being impatient. Give it at least two more weeks at your current settings before you change again.

    Two suggestions:
    If you're not using a kitchen scale to weigh your foods, start doing that as soon as possible. Meausuring cups aren't very accurate, especially for oddly shaped foods (think macaroni, grapes) or soft foods.
    If you're eating back exercise calories, maybe try only eating back 50-75% of them. Many of the listings on MFP are overestimates.

    Also, FYI, 30DS is still pretty much cardio. Yes it includes some strength exercises but it's not the same as true weight training.

    P.S. If you're willing, make your diary public so we can review your food/exercise and give suggestions.
  • jemhh
    jemhh Posts: 14,261 Member
    How did you come up with either 1200 or 1300-1400 as your daily goal? I would suggest using either MFP's suggestions for calories or using a TDEE calculation from a site like IIFYM, Scooby, etc. I prefer the latter because then I don't have to worry about whether or not MFP's exercise calories are right or not but it is personal preference.

    I will say that, unless you are using 1300-1400 as your base and then eating your exercise calories, I would think that you can go higher, calorie-wise. Just for comparison, I am 5'6", 160 lbs., and I eat 1800 on my non-workout day and 2100 on the workout days (3 days running/3 days strength.) I lose .5-1 pound a week. Oh, and I'm 38 years old.
  • jessysmith421
    jessysmith421 Posts: 12
    Thanks for your suggestions! I think I'll stay at my current amount for a bit and then readjust my macros/increase my cals if necessary.

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