I just keep gaining weight! Help!

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  • heybales
    heybales Posts: 18,842 Member
    MKEgal wrote: »
    I have people on my friends list who are at or below 5' tall, and for them 800-1000 cal/day is perfectly healthy & reasonable.

    For maintenance?

    That's crazy.

    You have caught several of the comments pointing out the stats, because others didn't do the math either, right?

    Already at healthy weight, no need for deficit, should be eating at maintenance.

    Your prior post already recognized that fact, why would you suggest eating well below potential maintenance for? You a research scientist doing some experiments on gullible people willing to listen to anything?
  • jukyu
    jukyu Posts: 80 Member
    heybales wrote: »
    TimothyFish wrote: »
    Simply put, you're eating too much. To lose weight, your calorie intake should be closer to 1200. I don't expect the 1600 calories is going to make you gain weight, since you are exercising, but you can't expect to see weight loss when you are eating at maintenance.

    Already underweight.

    Advice on creating a big deficit probably not useful.

    But seriously, 1200 at her height with that much exercise? Ouch.


    This
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    healthiskey123 wrote: »
    Hello :)
    I'm 21 years old and am 5 ft 4. I weigh 116 lbs as of today but this has gone up 10 lbs in 3 months! I have recently (2 months ago) moved back to university and have managed to develop a rice cake bing eating addiction so that can probably be accounted for it. But I've stopped them now and I'm still gaining weight! I run between 12 to 15km 5 times a week but my stomach is just looking bigger than ever.

    Help!

    I know you're young, and no offense intended, any chance of pregnancy?
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    edited December 2014
    MKEgal wrote: »
    hstammen85 wrote:
    I am a personal trainer and a certified sports nutritionist.
    ... the advice of you being on a 1200 kcal diet is absurd. At no point should you or anyone for that matter who is trying to maintain a healthy metabolism need to be on such low calories.
    I have people on my friends list who are at or below 5' tall, and for them 800-1000 cal/day is perfectly healthy & reasonable.
    I'm close to 5'10" and my weight loss doc suggested I go down to 1300 cal/day. My current goal is 1400, and I try not to eat back any exercise calories. (Doesn't always work out that way, but I'm still losing weight.) She's quite happy with my health & metabolism.
    800-1000 calories is not healthy, and should only be done under a doctor's supervision for obese people.
    look at your macro nutrient breakdown to fine tune everything (carbohydrates, proteins, fats)... It's ok to have 40-60% of your diet be carbs. What I am also noticing is that you have an extremely low protein diet. Protein helps with a few things - keeps you full longer, helps with tissue repair, and it also takes more energy to turn protein into energy which means that if you put a little more in your diet you can increase your thermic effect on food.
    Here's a table which explains the healthy ranges for macros.
    page 1, carbs, 45 - 65% of calories (4 cal per gram)
    page 2, fat, 20 - 35% of calories (9 cal per gram)
    page 4, protein, 10 - 35% of calories (4 cal per gram)

    So for someone with a calorie goal of 1800 per day, that would be
    50% carbs, 900 cal, 225 g
    25% fat, 450 cal, 50g
    25% protein, 450 cal, 113 g
    (just to take the simplest example as a starting point; adjust for your own needs, to see where you feel best)
    Macros have nothing to do with weight loss, they are for satiety and health. Calories in/calories out for weight loss.

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