Need suggestions on my "vanity" lbs

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

Im the same way, I have 7-10 lbs and am having a horrible time loosing it! I usually do eat my calories back because Im starving!! Interested to hear what people have to say.

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

I listened to the same podcast I still have 20lbs to loose but according to her 20,15.10 are considered vanity pounds

Ok so after listening to Jillian Michaels's pod cast from this week I have been thinking alot about it. I weight 130 and I am 5'4" and I am at a heathy weight. But I would like to lose like 5 more. Still trying to reduce little body fat from my trouble areas from having my son a year ago. I joined this site to lose my baby weight and I have plus 5 lbs!

Anyways Jillian said for vanity pounds sholdnt have more then 700 calorie deficit and thats kinda the magic number. I dont eat my exercise calories and currently I am eat 1500 calories a day. I like to go to the gym 3 days a week and do Jillians ripped in 30 video.

So my question is would you workout to burn less calories or do you think I should change my calories up to maintenance?

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

So I still have 20lbs to loose and I listened to the same podcast and according to her these a considered vanity pounds from 20 and under. So I have my settings set to loose 1lb per week do you think my 500 deficit is too high should I change it to .5lb per week?

Couple of things:

1) No such thing as getting rid of fat in "trouble areas". Fat loss is an all-or-nothing deal.
2) Lift heavy. You'll change your body composition instead of just losing weight. Most people in fitness - whether they show it off or do it behind the scenes - lift heavy & do light cardio. Not sure what Jillian's ripped in 30 plan is, but it should be preaching that model of fitness.

I listened to the same podcast, and I'm in the same boat. 5' 4", and I'm at 125 lbs, and would like to drop 3-5 more lbs. We're headed to Hawaii in 6 weeks, and I want to rock a swimsuit .

One thing I picked up from her podcast as well, was to make sure your electrolytes/nutrition is in order, and change up your workouts. So maybe do a different video on your non-gym days, or go for a hike, ride your bike, etc. On your gym days, maybe take a class that you don't usually do or use some different machines.

Also, I think a 750 calorie deficit is too high. Shoot for 500 and see if that makes a difference. It's a small change, but it may make a world of difference for you.

And I'm sure it goes without saying, but drink lots of good quality, filtered water. More than you think you need.

Good luck and keep us posted!!

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

This. MFP already calculated a deficit for you. When you don't eat your exercise cals, you are making that deficit larger - which does NOT necessarily lead to faster/more weight loss.

If you're burning 500 through exercise, and have loss/week goal set at 1/2 lb, but don't eat any exercise cals, you've just made your deficit 750.

You have to burn more than you take in - but you have to consider ALL you burn. BMR + activity level + exercise = total energy expenditure.

At 130 and 1710/maintenance you have to be at 16% bodyfat. You sure about those numbers? I only ask because this is a woman at 16% bodyfat:

http://bodyforlife.com/success-stories/nancy-fish

...and so is this woman here:

http://4.bp.blogspot.com/_woU5s2fwbZo/SopSrmOVS1I/AAAAAAABLZ0/4m-3tTtTeuM/s1600-h/1bg8XL5xdAlHFBkA9hYJOOV3vNksa01816.jpeg


...and I'm not seeing it in your jawline or upper arms. Could just be the angle of the pics, or your pics are older. Or your maintenance number is actually much lower than you think.

I would suggest changing your goal to lose 0.5lbs/week and make sure you eat your exercise calories. The less you have to lose the smaller your caloric deficit should be.

i already set my goal to .5 a week. But i dont eat calories back. i believe in calories in and calories out.

That's not what calories in and calories out means.
For example, (I'm just using round numbers) if your maintenance calorie level is 2000, that means your calories out just by breathing everyday is 2000, so you should eat 2000 calories to MAINTAIN your weight.
calories in = calories out
2000 = 2000
Now let's say you started exercising everyday and burned 300 calories. now your calories out would be 2300. To maintain weight, you should now be eating 2300.

So now, if MFP is telling you that in order to lose .5 pounds per week you should be eating 1500 per day, that means they have already calculated your deficit, which would make your calories in (1500) less than your calories out (2000) WITHOUT exercise. (2000).
So now, if you start exercising 300 calories a day, but still only eat 1500 calories: calories in = 1500, calories out = 2300

In theory, this should make you lose MORE weight FASTER, because your deficit is bigger, but in reality if your deficit is too much, your body may think you are starving yourself, and your metabolism drops, and you hold on to weight.

You should be "eating back" some of your exercise calories.
Does that make sense?

in reallity I do eat some back. My maintenance is 1710. And some days its probably really more like 1600. i have my settings at light active because I am a stay at home mom. But some days I am not that active. i eat 1500 calories so yes I consider I have 210 calorie deficit. Its why i changed from eat 1200 calories to 1500 a day. I know i was eating too little. But it was working I was losing 2lbs a week.

I guess on a workout day off I will just need to wear my HRM a full day and see how many calories I really burn.

Actually that won't really work. HRMs are not intended to calculate cals burned in an anaerobic state and are not at all accurate when you aren't doing cardio. For that you'd want to either get RMR tested or get a Bodybugg or Bodymedia.

Many gyms can test RMR, for about $50-100.

As for 2 lbs a week, you may have lost it, but you probably lost a good amount of lean mass along with a little fat (and probably some water weight here and there.) A large deficit in someone near at or near a healthy BMI may result in weight loss, but it's not the kind of loss you're looking for.