Help?

meganlanxinli
meganlanxinli Posts: 11 Member
edited November 2024 in Food and Nutrition
Hi
I'm female, my height is 5'5", and my weight is 126.5 lb. I want to lose about 7-8 pounds, specifically around my stomach. I've been eating around 1100 calories, sometimes less; but I'm not seeing any significant changes. Can someone maybe recommend anything?

Replies

  • mockchoc
    mockchoc Posts: 6,573 Member
    Yes I recommend you open your food diary so maybe someone can spot where you might be going wrong.
  • malibu927
    malibu927 Posts: 17,562 Member
    edited April 2015
    You can't spot reduce. Just eat at a calorie deficit. And since you're already at a lower weight, it can take some time. Additionally, you should probably start weighing your food with a scale and ensuring you are eating at an appropriate deficit. 1100 calories is too low for someone your size unless you're a senior citizen.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You shouldn't lose anymore weight. Aim to strengten muscles in stomach area instead.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    malibu927 wrote: »
    You can't spot reduce. Just eat at a calorie deficit. And since you're already at a lower weight, it can take some time. Additionally, you should probably start weighing your food with a scale and ensuring you are eating at an appropriate deficit. 1100 calories is too low for someone your size unless you're a senior citizen.
    Thanks for the advice. I'm a student, so definitely not a senior citizen. I'm measuring out my food, so I'm sure I'm getting the calorie deficit. However, I've been losing more weight around my thighs, which is weird. Do you think it has something to do with my sleep patterns? Again, I'm a student, so I really don't get optimal sleeping hours. Also, I swim on a team 2-5 times a week.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Hi there. Have you had a chance to take a look at the stickied posts at the top of each board? This one in particular might be helpful: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    galgenstrick wrote: »
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
    Thank you for replying. On swimming days, I may up my caloric intake to 1300-1400. I kind of just eat when my body tells me to. I used to eat trash, and a lot of it, which is why even a year of swimming hasn't solved my body composition problem. Now, I obviously eat less and better, even with the occasional cheat snack. Somehow, though, I've lost weight in my legs (which I didn't really want, they help me in swimming), while my stomach has stayed the same. I'll try some resistance training, thanks again!
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    meganlanxinli wrote: »
    galgenstrick wrote: »
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
    Thank you for replying. On swimming days, I may up my caloric intake to 1300-1400. I kind of just eat when my body tells me to. I used to eat trash, and a lot of it, which is why even a year of swimming hasn't solved my body composition problem. Now, I obviously eat less and better, even with the occasional cheat snack. Somehow, though, I've lost weight in my legs (which I didn't really want, they help me in swimming), while my stomach has stayed the same. I'll try some resistance training, thanks again!

    Your swimming performance is a good indicator that you need to up your calories more. You're probably losing muscle at such a high deficit which is what will hurt your swimming ability.
  • Mezzie1024
    Mezzie1024 Posts: 380 Member
    We're almost exactly the same size (two pounds off). When I'm completely sedentary (I'm injured, so it really is completely), I lose quite steadily at 1350 calories. When I exercise lightly 3x/week, I lose at 1550. When I exercise with effort 5x/week, I can lose eating over 1800 calories/day. It sounds like you are losing, just not where you want. If I want to maintain body shape/muscle mass, then I have to do resistance (generally weights).

    Only you know how much effort you're putting in to your swimming, but considering someone our size can lose at 1350 without any exercise, I think you are restricting too much. If you set your calorie intake so you will lose more slowly, and you vary your workouts to include lifting (if you are physically able), then you may find yourself happier with your results.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    galgenstrick wrote: »
    meganlanxinli wrote: »
    galgenstrick wrote: »
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
    Thank you for replying. On swimming days, I may up my caloric intake to 1300-1400. I kind of just eat when my body tells me to. I used to eat trash, and a lot of it, which is why even a year of swimming hasn't solved my body composition problem. Now, I obviously eat less and better, even with the occasional cheat snack. Somehow, though, I've lost weight in my legs (which I didn't really want, they help me in swimming), while my stomach has stayed the same. I'll try some resistance training, thanks again!

    Your swimming performance is a good indicator that you need to up your calories more. You're probably losing muscle at such a high deficit which is what will hurt your swimming ability.
    Okay, so do you have any advice on how much to increase my intake to maintain muscle? I specialize in freestyle—if that's useful information.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    Mezzie1024 wrote: »
    We're almost exactly the same size (two pounds off). When I'm completely sedentary (I'm injured, so it really is completely), I lose quite steadily at 1350 calories. When I exercise lightly 3x/week, I lose at 1550. When I exercise with effort 5x/week, I can lose eating over 1800 calories/day. It sounds like you are losing, just not where you want. If I want to maintain body shape/muscle mass, then I have to do resistance (generally weights).

    Only you know how much effort you're putting in to your swimming, but considering someone our size can lose at 1350 without any exercise, I think you are restricting too much. If you set your calorie intake so you will lose more slowly, and you vary your workouts to include lifting (if you are physically able), then you may find yourself happier with your results.

    Thank you for being willing to share your own experiences. My roommate has a resistance cord thing that I'll bet I can borrow. During swim meets I generally eat more after racing, so I do realize the varying caloric intake requirements on different swim days.
    I'll definitely try to work weights into my week. I'll also try lighter walking on non-swimming days. Thanks for the advice, and good luck with your own goals!
  • ndj1979
    ndj1979 Posts: 29,136 Member
    do you use a food scale?

    also, if you are competitive swimmer you should be eating way more calories than 1000 to 1100 a day ...
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    ndj1979 wrote: »
    do you use a food scale?

    also, if you are competitive swimmer you should be eating way more calories than 1000 to 1100 a day ...

    I'm on the lighter end of the competitive swimming spectrum, and I do raise my calories to 1400 on swim days. I measure my food by cups, as an alternative to weighing it.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    meganlanxinli wrote: »
    ndj1979 wrote: »
    do you use a food scale?

    also, if you are competitive swimmer you should be eating way more calories than 1000 to 1100 a day ...

    I'm on the lighter end of the competitive swimming spectrum, and I do raise my calories to 1400 on swim days. I measure my food by cups, as an alternative to weighing it.

    if you are not weighing all of your solids then you are more then likely overestimating calories consumed. I would suggest getting a food scale.

    It does not matter if it is a swim day or not, you should be netting at least 1200 calories every day.

    Also, why do you want to lose 7 pounds if you are 122 pounds?

    Do you strength train in addition to swimming?
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    edited April 2015
    meganlanxinli wrote: »
    galgenstrick wrote: »
    meganlanxinli wrote: »
    galgenstrick wrote: »
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
    Thank you for replying. On swimming days, I may up my caloric intake to 1300-1400. I kind of just eat when my body tells me to. I used to eat trash, and a lot of it, which is why even a year of swimming hasn't solved my body composition problem. Now, I obviously eat less and better, even with the occasional cheat snack. Somehow, though, I've lost weight in my legs (which I didn't really want, they help me in swimming), while my stomach has stayed the same. I'll try some resistance training, thanks again!

    Your swimming performance is a good indicator that you need to up your calories more. You're probably losing muscle at such a high deficit which is what will hurt your swimming ability.
    Okay, so do you have any advice on how much to increase my intake to maintain muscle? I specialize in freestyle—if that's useful information.

    Your weight is only one factor. You should base your calories off of your results. It's also necessary to start at 1200 at the bare minimum. That is the minimum value set by the National Institute of Health.

    Based on your stats your TDEE is likely somewhere between 1800 and 2000 calories which means If you eat less than that you'll lose weight. Eat too much less than that and you'll lose a significant amount of muscle.

    I recommend increasing your caloric goal to 1400 calories. Eat that every day for two weeks and see where you stand. If your performance is still suffering you'll want to increase your caloric goal by 100 calories every week or two until it returns.

    Make sure to add strength training into your program at least twice a week. That plus the calorie increase will give your body the definition your looking for.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    ndj1979 wrote: »
    meganlanxinli wrote: »
    ndj1979 wrote: »
    do you use a food scale?

    also, if you are competitive swimmer you should be eating way more calories than 1000 to 1100 a day ...

    I'm on the lighter end of the competitive swimming spectrum, and I do raise my calories to 1400 on swim days. I measure my food by cups, as an alternative to weighing it.

    if you are not weighing all of your solids then you are more then likely overestimating calories consumed. I would suggest getting a food scale.

    It does not matter if it is a swim day or not, you should be netting at least 1200 calories every day.

    Also, why do you want to lose 7 pounds if you are 122 pounds?

    Do you strength train in addition to swimming?

    I'm 126.5, not 122. I don't strength train currently, I just swim.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    galgenstrick wrote: »
    meganlanxinli wrote: »
    galgenstrick wrote: »
    meganlanxinli wrote: »
    galgenstrick wrote: »
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
    Thank you for replying. On swimming days, I may up my caloric intake to 1300-1400. I kind of just eat when my body tells me to. I used to eat trash, and a lot of it, which is why even a year of swimming hasn't solved my body composition problem. Now, I obviously eat less and better, even with the occasional cheat snack. Somehow, though, I've lost weight in my legs (which I didn't really want, they help me in swimming), while my stomach has stayed the same. I'll try some resistance training, thanks again!

    Your swimming performance is a good indicator that you need to up your calories more. You're probably losing muscle at such a high deficit which is what will hurt your swimming ability.
    Okay, so do you have any advice on how much to increase my intake to maintain muscle? I specialize in freestyle—if that's useful information.

    Your weight is only one factor. You should base your calories off of your results. It's also necessary to start at 1200 at the bare minimum. That is the minimum value set by the National Institute of Health.

    Based on your stats your TDEE is likely somewhere between 1800 and 2000 calories which means If you eat less than that you'll lose weight. Eat too much less than that and you'll lose a significant amount of muscle.

    I recommend increasing your caloric goal to 1400 calories. Eat that every day for two weeks and see where you stand. If your performance is still suffering you'll want to increase your caloric goal by 100 calories every week or two until it returns.

    Make sure to add strength training into your program at least twice a week. That plus the calorie increase will give your body the definition your looking for.

    Thanks for the advice. I'll try to make time for strength training. I'm not sure about the caloric increase though, because 1100-1200 has become a habit and I like the way I'm never too full on it.
  • neanderthin
    neanderthin Posts: 10,289 Member
    Consuming those few calories while training makes no sense.....your times aren't going to improve with that one. Must be another reason you want to shed more weight at your current level. Sorry , but something is amiss here, imo.
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    meganlanxinli wrote: »
    galgenstrick wrote: »
    meganlanxinli wrote: »
    galgenstrick wrote: »
    meganlanxinli wrote: »
    galgenstrick wrote: »
    1100 calories seems a bit low especially if you're swimming 2-5 times a week. You want to up your calories and do some sort of resistance training. Set MFP to slightly active and put the deficit at 0.5 pounds per week.
    Thank you for replying. On swimming days, I may up my caloric intake to 1300-1400. I kind of just eat when my body tells me to. I used to eat trash, and a lot of it, which is why even a year of swimming hasn't solved my body composition problem. Now, I obviously eat less and better, even with the occasional cheat snack. Somehow, though, I've lost weight in my legs (which I didn't really want, they help me in swimming), while my stomach has stayed the same. I'll try some resistance training, thanks again!

    Your swimming performance is a good indicator that you need to up your calories more. You're probably losing muscle at such a high deficit which is what will hurt your swimming ability.
    Okay, so do you have any advice on how much to increase my intake to maintain muscle? I specialize in freestyle—if that's useful information.

    Your weight is only one factor. You should base your calories off of your results. It's also necessary to start at 1200 at the bare minimum. That is the minimum value set by the National Institute of Health.

    Based on your stats your TDEE is likely somewhere between 1800 and 2000 calories which means If you eat less than that you'll lose weight. Eat too much less than that and you'll lose a significant amount of muscle.

    I recommend increasing your caloric goal to 1400 calories. Eat that every day for two weeks and see where you stand. If your performance is still suffering you'll want to increase your caloric goal by 100 calories every week or two until it returns.

    Make sure to add strength training into your program at least twice a week. That plus the calorie increase will give your body the definition your looking for.

    Thanks for the advice. I'll try to make time for strength training. I'm not sure about the caloric increase though, because 1100-1200 has become a habit and I like the way I'm never too full on it.

    Strength training isn't going to help you with your calories so low. It will just be more work and frustration.
  • meganlanxinli
    meganlanxinli Posts: 11 Member
    neanderthin wrote: »
    Consuming those few calories while training makes no sense.....your times aren't going to improve with that one. Must be another reason you want to shed more weight at your current level. Sorry , but something is amiss here, imo.
    Yes, the reason I want to lose weight is because I have excess fat around my stomach. I've just finished a (rare) 2-hour practice and I burnt through around 850 calories. Today I already ate my 1200 cals even before dinner, in prep for the long practice—so I do have an idea of what's healthy and what's not. I'm preparing a bowl of post-workout pasta right now, so today my caloric intake might total to around 1800-1900.
  • mistydm76
    mistydm76 Posts: 35 Member
    Ok I just started Insanity dvds. I borrowed them from my sis. Shawn always works out the body, while paying attention to the core. If u want to lose pounds and inches this workout is great. Two weeks in and I have lost three pounds and 10 inches!
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