any suggestions

sanmarcos
sanmarcos Posts: 8
edited September 24 in Motivation and Support
I've just started my 8th diet week and so far have only lost 3lbs and nothing for the last 2 weeks. I keep to my 1,290 calories and most days I do 30 mins of light aerobics. I keep my carbs as low as possible as I know this is a problem with me and I make sure my fat levels don't exceed. I have found losing weight in the past very difficult even though I am being good. I take Blood Pressure tablets and have done for several years so I don't know whether this may be hindering my progress. Any suggestions.

sanmarcos

Replies

  • morganadk2_deleted
    morganadk2_deleted Posts: 1,696 Member
    Are you eating your exersise calories ? Are you drinking enough water? getting enough sleep?

    You might also find the links below helpful...

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


    This is just a part of it! please read the link above


    Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
    With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
    With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
    With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
    and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)



    Good luck on your journey
  • sanmarcos
    sanmarcos Posts: 8
    I'm not eating my exercise calories and I'm drinking about 3 larges glasses of water a day and sleeping well, perhaps I should lower my calorie intake to 1,000?
  • sweetsarahj
    sweetsarahj Posts: 701 Member
    Lowering your calories intake will just force your body to save everything you eat--- as fat. You have to eat at least 1200, plus your exercise calories. If anything, work out more, and eat more.

    If you have had trouble in the past losing weight, is that by trying to exisit on very low calories? If that is the case, your body is very confused, and it will take a while for it to figure out that there isn't another starvation period on the horizon.

    3 pounds over six weeks might not sound like a lot, but that's a little less than half a pound a week. That is great progress! As for the past two weeks- is your time of the month coming up? Are you retaining water? I don't even weigh myself anymore because i can see changes in my body inthe mirror and the scale doesn't move so i get frustrated.

    I would say you definetly need more than 3 glasses of water a day. Our bodies retain water when we are dehydrated, you might see the scale move if you drank more water (I aim for about 2L a day).

    Good luck!
  • sanmarcos
    sanmarcos Posts: 8
    good advice, i've already upped my water intake today and I'm keeping to around 1,290 calories. As you say a slow loss is better than no loss even at less than half a pound a week. I'm 56 and have gone through my change so I can't blame it on that any more. I will get a new work out video as well. I've got to say that with this small loss I do feel better.

    Thanks
  • sanmarcos
    sanmarcos Posts: 8
    good advice, i've already upped my water intake today and I'm keeping to around 1,290 calories. As you say a slow loss is better than no loss even at less than half a pound a week. I'm 56 and have gone through my change so I can't blame it on that any more. I will get a new work out video as well. I've got to say that with this small loss I do feel better.

    Thanks
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