I just keep gaining weight! Help!
Replies
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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?0 -
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'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.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)
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