too scared to eat more than 1200..

Are you eating enough fat? The body needs fat.

well first off, you admitted one wrong thing- ditch the white bread, use less butter, and scarcely use nutella. Go for whole wheat bread, but read the ingredients so it doesn't contain a lot of sugar/high fructose corn syrup etc. If you are craving chocolate, go for a piece of dark chocolate. Not as yummy and creamy as nutella, but if it is changes you want it is changes that need to happen! Incorporate a lot of vegetables - look up low calorie/non starchy vegetables. Include a lot of protein! If you feel light headed at the gym then you might 1. be dehydrated and/or 2. are not eating enough for the workout you are doing. Anyone can correct me if I am wrong, but if you want to eat at 1200 make sure it is a day with very light activity/workout so you don't feel lightheaded. If you eat around 1400, then have a good workout day!

I agree that 126 is on the higher end for your height; 20 isn't totally unreasonable. Try to integrate more weight training into your routine. If you're not energized enough, your body needs more fuel. Try upping your calories by 200 or so for a couple of weeks and see how it goes - make sure you're doing measurements too.

At 5' 126lbs, it wouldn't hurt you to lose weight. Being easily fatigued could be a medical problem. But at 1200 calories, you should be losing weight. The worst that would happen if you increase your calories to 1400-1500 is that you would gain about half a pound. However, if it increases your energy level, you might be able to exercise more and you might burn more calories throughout the day. Even so, I wouldn't expect it to help you lose weight.

into_fitness wrote: »

well first off, you admitted one wrong thing- ditch the white bread, use less butter, and scarcely use nutella. Go for whole wheat bread, but read the ingredients so it doesn't contain a lot of sugar/high fructose corn syrup etc. If you are craving chocolate, go for a piece of dark chocolate. Not as yummy and creamy as nutella, but if it is changes you want it is changes that need to happen! Incorporate a lot of vegetables - look up low calorie/non starchy vegetables. Include a lot of protein! If you feel light headed at the gym then you might 1. be dehydrated and/or 2. are not eating enough for the workout you are doing. Anyone can correct me if I am wrong, but if you want to eat at 1200 make sure it is a day with very light activity/workout so you don't feel lightheaded. If you eat around 1400, then have a good workout day!

What's wrong with white bread, Nutella, and Butter??? As long as she stays within her calorie goals and is eating a well balanced diet..theres no problem eating those things.

brah. You need to get on IIFIYM and strong lifts 5x5.

You need to lift weight because you have a high body fat %. You are going to want to "recomp" that, but in order to do that you need a solid knowledge of the basic lifts and movements that will allow you to overload muscles, etc. .. <insert ramblings here>

If not, check out a good bodyweight routine. www.reddit.com/r/bodyweightfitness
no weights needed, just good old calisthenics.

What if I told you, eating white bread and nutella is fine? You probably are not going to be able to go any further with just "i just eat in moderation" diet alone.

I punched your numbers into the IIFIYM calculator, with no exercise. The key is going to now be getting your protein, fats, and carbs in line.

1284 calories a day.
If you work out 3 times a week: 1385 calories

Edit: Don't forget she is only 5'0" so her BMI is on the higher end of normal. 24.6

First, great job! It sounds like you've been doing a good job maintaining at least

The amount of calories your body burns is based off your height and weight, for the most part. At 5'0", you'll be eating less calories than most people. Re-calculate your BMR so that you know how much you should be losing in a week at 1200 calories. If you know what to expect, it will help you stay on track, right?

When you exercise, do you eat back those calories? If you do, are you certain that the calories you burned are correct? Many people suggest you use the machine's burn meter over MFP, as it is more accurate.

Do you log everything? Do you keep track of the calories from the nutella and the bread, do you weigh it, do you weigh everything? If you're not tracking everything you're eating correctly, you are likely eating more calories than you think.
If nothing else, do a trial run for a week of weighing things so you can get a good idea of how (in)accurate you are. At least that should help you get back on track.

Have you been getting a good nights sleep?

If you are making any of the mistakes above, you're better off correcting them. Otherwise you will feel like you're trying so hard only to fail, especially if you're eating more than you think.

Upping your calories isn't going to help. If you're not losing weight now, you will start gaining it.

I hope this helps.

jmorin0110 wrote: »

I know you said not to advise on lifting weights but if you have hit a plateau you need to change everything, not just what you eat. Building muscle helps your body burn more calories naturally and beyond your scheduled work out time...even if you do it for 15 minutes a day, 3 times a week. I have some 5 lb hand weights and they are perfect and really help. If you are determined to lose those last 10-20lbs you have to be willing to try more than walking.

This. And don't be afraid that weight lifting will make you bulky - PLENTY of women on here can prove to you otherwise.

The whole "too scared" thing is where my personal focus is. If you've been stalled for a year, I'd suggest seeing a nutritionist and a trainer to identify problematic areas, and routines that will help you achieve your goals. This is a lifestyle change, and it's an investment. You don't have to see them all the time, but getting some tips from a professional that you trust, who can see you and what you do, could be the key to changing in the way you actually need to change.

The only thing I'd say about the sugary foods is that the high glycemic index of these foods can cause an insulin response that is pretty stressful on the body. Then again, so can not eating enough for the workouts you are doing. Many hormones and chemicals in the body can cause weight retention or swelling. You can most definitely lose weight eating more, if your body actually needs more calories. Me, I don't lose weight at all at 1800 calories but lose fairly easily at 3600 calories.

Ultimately though, to say you want to change your body fat % but then don't want any advice on lifting or muscle toning is like saying, I want to fix my problem without actually having to do anything. While dietary changes can cause fat loss, efficient muscles are the key to effective fat loss. You don't have to bulk to do yourself a heck of a lot of good.