4-5 lbs to goal- what to do when stuck
Replies
-
atypicalsmith wrote: »middlehaitch wrote: »OP, I too am petite, (and probably older than you) 5'1 100-105 lb. , and unless I am exercising, 1200 is my maintenance.
What worked for me getting past the last 5 lb was being very tight on my logging and upping my resistance work 1 hr per week. I lost with a bit if a whoosh, then steady at less than .5 lb a week.
Cheers, h.
In April, I hit my halfway point and haven't lost anything since then as I became lackadaisical. It's easy to do when you look so much better than you did before, even though you haven't reached your goal. I'm kicking it back in gear and going to attack the next hurdle.
Go for it! You can do it!0 -
It's not water weight, I weight myself everyday so I know when it goes up because of sodium/water. It usually comes right off in 2-3 days when I'm diligent.. Thanks though for the input thoughAlso to add something to this, if you are set to lose .5lbs a week and your holding 5lbs of water weight, it might take you going 10 weeks of dieting to see those results as the water weight is hiding the fat loss during this time. So during this time it appears the diet isn't working when in fact it is.
I reference Lyle McDonald on the matter from a podcast he did with Danny Lennon
http://sigmanutrition.com/episode65/0 -
1200 is my 'sat with a book on the deck' maintenance ladygirl.
I average a 200cal an hour burn doing most exercises ( aqua fit, Pilate, body sculpting, rowing machine and walking) and about 300 for Zumba. I spent 3 month in the winter doing lots of math. Haha.
I haven't worked out my burn for resistance yet but find an 8 hr a week mix of the above gives me a 1450 TDEE for maintenance. I would drop between 100-150cals off that TDEE if I wanted to lose.
I have been maintaining for over 6 years so have a good idea of how my body is working. It was starting Zumba for the first time last fall and doing a rather sudden drop to 98lb that had me sit and redo all the math.
Hope that helps.
Way to go atypicalsmith.
Sometimes a break is needed to put everything back in perspective. One can over focus on the weight loss so easily.
Enjoy reaching the 2nd half of your goal.
Cheers, h.0 -
ladygirl123 wrote: »
It's not water weight, I weight myself everyday so I know when it goes up because of sodium/water. It usually comes right off in 2-3 days when I'm diligent.. Thanks though for the input thoughAlso to add something to this, if you are set to lose .5lbs a week and your holding 5lbs of water weight, it might take you going 10 weeks of dieting to see those results as the water weight is hiding the fat loss during this time. So during this time it appears the diet isn't working when in fact it is.
I reference Lyle McDonald on the matter from a podcast he did with Danny Lennon
http://sigmanutrition.com/episode65/
There is a difference between added water due to sodium and hormonal issues and water weight the body typically carries. I was referring to typical water weight the body normally carries. Again, Lyle gets into this and is very specific to women on the matter if interested.0 -
ladygirl123 wrote: »
It's not water weight, I weight myself everyday so I know when it goes up because of sodium/water. It usually comes right off in 2-3 days when I'm diligent.. Thanks though for the input thoughAlso to add something to this, if you are set to lose .5lbs a week and your holding 5lbs of water weight, it might take you going 10 weeks of dieting to see those results as the water weight is hiding the fat loss during this time. So during this time it appears the diet isn't working when in fact it is.
I reference Lyle McDonald on the matter from a podcast he did with Danny Lennon
http://sigmanutrition.com/episode65/
There is a difference between added water due to sodium and hormonal issues and water weight the body typically carries. I was referring to typical water weight the body normally carries. Again, Lyle gets into this and is very specific to women on the matter if interested.
The part about water weight the body typically carries is certainly true for me. I've had some water retention issues in the past and was on a diuretic long term. Once I went off I almost immediately put on 7 pounds. I had saved a week's worth because I knew I had my 30 year reunion coming up (vanity, I know!) and when I took them during the week of the reunion those 7 pounds came right off again and then went back on the week after. So I know that I'm always carrying about an extra 7 pounds of water and then another 5 pounds more during my time of the month.0 -
If you don't mind me asking, I have 2 questions.
How much weight have you lost so far?
How long have you been stuck at your current weight?
Hoping to hear from you!0 -
ladygirl123 wrote: »atypicalsmith wrote: »middlehaitch wrote: »OP, I too am petite, (and probably older than you) 5'1 100-105 lb. , and unless I am exercising, 1200 is my maintenance.
What worked for me getting past the last 5 lb was being very tight on my logging and upping my resistance work 1 hr per week. I lost with a bit if a whoosh, then steady at less than .5 lb a week.
Cheers, h.
In April, I hit my halfway point and haven't lost anything since then as I became lackadaisical. It's easy to do when you look so much better than you did before, even though you haven't reached your goal. I'm kicking it back in gear and going to attack the next hurdle.
Go for it! You can do it!
SO CAN YOU!!!!0 -
myfatnesspal72885 wrote: »If you don't mind me asking, I have 2 questions.
How much weight have you lost so far?
How long have you been stuck at your current weight?
Hoping to hear from you!
To answer those two questions, I feel the need to give you a little history about myself, hope you don't mind.
I have been into nutrition and fitness for over 20 years. Backed then I worked in a hospital in the food and nutrition department very close with Chief and assistant dietitians. That's where I learned to count calories. I always stayed at 1200 calories....whenever I wanted to lose a few extra pounds 5-7lbs I would do a lot of cardio and count calories. Did this practically all my life. I've never been too overweight - max 10lbs- even after three pregnancies..I never tried nor currently trying to lose too much weight either.. Especially at my age, of 47 1/2 .. I feel I would look older, lol, I could be wrong but thats how I feel. That's not my ultimate goal..With all of that being said, my heaviest has been 126, my thinest 115 maybe 117 but that was so long ago. If I could get back their I think I would be good. I'm at 119 now I go up 2-3 lbs every so often but like I mentioned before its usually water and or sodium because they come right off between 2-3 days. Ideally if I could transform my body thru strength training I would be even happier than going down to 115lb so that's what I've been trying to concentrate on now and staying healthy of course.
Btw I now hate cardio after being a runner for many years..I rather lift.
I've been stuck at 119 for like 2 months now... lifting for a few months, but consistent 5 days a week for a total of 3 weeks. I may just need more time but I want to make sure my nutrition is right. I never concentrated on macros like I have been now either.
Sorry for the lengthy reply... What am I doing wrong?0 -
Get on the treadmill at 2 incline and 3.6 miles an hour three times a week. Or anything equivalent over how many times a week. Check back with me in four weeks.0
-
Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
0 -
To answer the question of why you're not losing 1 pound a week, this is what happens when I set my MFP to lose 1 pound per week:
The math just doesn't work out.
But since you've been stuck for a while, I would suggest choosing fitness goals. Or recomp. There's no point in getting hung up over 5 pounds.
And you cannot "shock your body," but you can certainly get a better appearance by trying a different form of exercise. That may be what you really want.
0 -
middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
My 1200 is actually to try to lose. I did try recomp. Not for long though..I went up to 1300 calories then went back down to 1200 after an "expert" recommended I should be at 1200 because it's harder for me to lose/burn. I did lose 2-3 pounds I was at 123 went down to 120 but I wasn't sure if that was water weight. I'm starting to think I should have stuck with that, by now I might have seen a difference.
I'm so programmed to the 1200 calories to lose I need to change that kind mind frame, that has gotten me no where.
I don't log calories burned thru strength training because I was told not to eat those lol.. Calories thru cardio I was trying to eat at least half.. I guess I'm not eating enough. But I was saving those calories for my social life lol.. Wrong right?
It's late.. I need to get to bed now lol
I'll reply in the am if you send a message.
Thanks so much!
0 -
middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!0 -
If you're lifting rather than doing extended cardio sessions, there won't be a lot of extra calories to eat.ladygirl123 wrote: »middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!
Lift, eat at maintenance and let your body make the changes you want to see. That's what recomp is all about. The hardest part is the patience and the discipline required not to freak out when the scale isn't moving. I started focusing on lifting rather than lots of cardio over a year ago. I lift and run on alternating days but only run because I enjoy it, not because I want the calorie burn. I do eat back most of those calories, BTW. I stayed in the same 5 pound weight range for quite awhile since I started but watched my body start to shrink and slowly tighten up. I weigh 10 pounds more than I did at my lowest a few years ago (122) but I'm wearing the same exact pairs of jeans. Previously at this weight I was 2 sizes bigger. The scale isn't always the best measure by which to judge our health and fitness. Learn to let go of it.
I'm going in to get my body fat percentage tested in a couple of days. Since my last test in February I'm expecting I'll be a couple of percentage points lower while only having lost 4 pounds.
0 -
Try doing a fast. I do ADF (alternate day fasting) you can google it, it might kickstart your weight loss if you find yourself in a plateau.0
-
If you're lifting rather than doing extended cardio sessions, there won't be a lot of extra calories to eat.ladygirl123 wrote: »middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!
Lift, eat at maintenance and let your body make the changes you want to see. That's what recomp is all about. The hardest part is the patience and the discipline required not to freak out when the scale isn't moving. I started focusing on lifting rather than lots of cardio over a year ago. I lift and run on alternating days but only run because I enjoy it, not because I want the calorie burn. I do eat back most of those calories, BTW. I stayed in the same 5 pound weight range for quite awhile since I started but watched my body start to shrink and slowly tighten up. I weigh 10 pounds more than I did at my lowest a few years ago (122) but I'm wearing the same exact pairs of jeans. Previously at this weight I was 2 sizes bigger. The scale isn't always the best measure by which to judge our health and fitness. Learn to let go of it.
I'm going in to get my body fat percentage tested in a couple of days. Since my last test in February I'm expecting I'll be a couple of percentage points lower while only having lost 4 pounds.
That's awesome! Good luck! Where do you get body fat percentage tested?
Thanks on the feed back! At this point I'm not so hung up on the 4-5lbs as much as seeing a body transformation. That's why I decided to lift since cardio for so many years hasn't done what I'm looking for.
So I plan on continuing to lift, and just started recomp again, I'm not afraid of the scale. I'm gonna concentrate on the measuring tape now and I know I have to give it time. I decided to add bike riding at least 2-3 times a week to my regimen, since I can't run anymore either, (a once passion of mine) and I'm getting bored with my elliptical.
Question: Now that I'm upping calories to 50/week, do I eat all of my cardio calories burned or is half ok? That I'm alittle confused by.
And when I get to 1400 cal then what stay at that or start going back down? What then? Thank you in advance!0 -
Try doing a fast. I do ADF (alternate day fasting) you can google it, it might kickstart your weight loss if you find yourself in a plateau.
I have read up on fasting. The only thing is, don't I have to or should, do it with a BCAA supplement first thing in the morning? I haven't bought one yet, not sure which to trust. I'm a 2x cancer survivor so I have to be cautious with what I put in my body.
I'm always afraid I'm gonna run out of fuel, and it's going to comprise my performance. Since on most days I wake up so hungry LOL
0 -
ladygirl123 wrote: »
If you're lifting rather than doing extended cardio sessions, there won't be a lot of extra calories to eat.ladygirl123 wrote: »middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!
Lift, eat at maintenance and let your body make the changes you want to see. That's what recomp is all about. The hardest part is the patience and the discipline required not to freak out when the scale isn't moving. I started focusing on lifting rather than lots of cardio over a year ago. I lift and run on alternating days but only run because I enjoy it, not because I want the calorie burn. I do eat back most of those calories, BTW. I stayed in the same 5 pound weight range for quite awhile since I started but watched my body start to shrink and slowly tighten up. I weigh 10 pounds more than I did at my lowest a few years ago (122) but I'm wearing the same exact pairs of jeans. Previously at this weight I was 2 sizes bigger. The scale isn't always the best measure by which to judge our health and fitness. Learn to let go of it.
I'm going in to get my body fat percentage tested in a couple of days. Since my last test in February I'm expecting I'll be a couple of percentage points lower while only having lost 4 pounds.
That's awesome! Good luck! Where do you get body fat percentage tested?
Thanks on the feed back! At this point I'm not so hung up on the 4-5lbs as much as seeing a body transformation. That's why I decided to lift since cardio for so many years hasn't done what I'm looking for.
So I plan on continuing to lift, and just started recomp again, I'm not afraid of the scale. I'm gonna concentrate on the measuring tape now and I know I have to give it time. I decided to add bike riding at least 2-3 times a week to my regimen, since I can't run anymore either, (a once passion of mine) and I'm getting bored with my elliptical.
Question: Now that I'm upping calories to 50/week, do I eat all of my cardio calories burned or is half ok? That I'm alittle confused by.
And when I get to 1400 cal then what stay at that or start going back down? What then? Thank you in advance!
I'd enter at least half of your bike calories into MFP and eat those. I run a few days each week and usually eat most of the extra calories. I'm more likely to just make sure I eat at least my "base" calories and let my body decide if it's hungry for the rest especially now when I'm only running 3-5 miles at a time. I'm more likely to want all of them when I'm in training for half marathons which will start once the weather cools a bit in the Fall. I get hungry on the 9+ mile days.
I'm not sure about the other part. Are you planning to add 50 calories per week until you hit 1400 calories? I'd just suggest eating 250 calories less than your maintenance.0 -
ladygirl123 wrote: »
If you're lifting rather than doing extended cardio sessions, there won't be a lot of extra calories to eat.ladygirl123 wrote: »middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!
Lift, eat at maintenance and let your body make the changes you want to see. That's what recomp is all about. The hardest part is the patience and the discipline required not to freak out when the scale isn't moving. I started focusing on lifting rather than lots of cardio over a year ago. I lift and run on alternating days but only run because I enjoy it, not because I want the calorie burn. I do eat back most of those calories, BTW. I stayed in the same 5 pound weight range for quite awhile since I started but watched my body start to shrink and slowly tighten up. I weigh 10 pounds more than I did at my lowest a few years ago (122) but I'm wearing the same exact pairs of jeans. Previously at this weight I was 2 sizes bigger. The scale isn't always the best measure by which to judge our health and fitness. Learn to let go of it.
I'm going in to get my body fat percentage tested in a couple of days. Since my last test in February I'm expecting I'll be a couple of percentage points lower while only having lost 4 pounds.
That's awesome! Good luck! Where do you get body fat percentage tested?
Thanks on the feed back! At this point I'm not so hung up on the 4-5lbs as much as seeing a body transformation. That's why I decided to lift since cardio for so many years hasn't done what I'm looking for.
So I plan on continuing to lift, and just started recomp again, I'm not afraid of the scale. I'm gonna concentrate on the measuring tape now and I know I have to give it time. I decided to add bike riding at least 2-3 times a week to my regimen, since I can't run anymore either, (a once passion of mine) and I'm getting bored with my elliptical.
Question: Now that I'm upping calories to 50/week, do I eat all of my cardio calories burned or is half ok? That I'm alittle confused by.
And when I get to 1400 cal then what stay at that or start going back down? What then? Thank you in advance!
I'd enter at least half of your bike calories into MFP and eat those. I run a few days each week and usually eat most of the extra calories. I'm more likely to just make sure I eat at least my "base" calories and let my body decide if it's hungry for the rest especially now when I'm only running 3-5 miles at a time. I'm more likely to want all of them when I'm in training for half marathons which will start once the weather cools a bit in the Fall. I get hungry on the 9+ mile days.
I'm not sure about the other part. Are you planning to add 50 calories per week until you hit 1400 calories? I'd just suggest eating 250 calories less than your maintenance.
I'm not sure what my maintenance is and if it is 1400 I can't go lower than 1200 and that's what I've been doing.
1200 was my daily goal, I was only eating half my cardio with that. But most days staying under 1200. That might have been my mistake too.
How do I get my maintenance?0 -
ladygirl123 wrote: »ladygirl123 wrote: »
If you're lifting rather than doing extended cardio sessions, there won't be a lot of extra calories to eat.ladygirl123 wrote: »middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!
Lift, eat at maintenance and let your body make the changes you want to see. That's what recomp is all about. The hardest part is the patience and the discipline required not to freak out when the scale isn't moving. I started focusing on lifting rather than lots of cardio over a year ago. I lift and run on alternating days but only run because I enjoy it, not because I want the calorie burn. I do eat back most of those calories, BTW. I stayed in the same 5 pound weight range for quite awhile since I started but watched my body start to shrink and slowly tighten up. I weigh 10 pounds more than I did at my lowest a few years ago (122) but I'm wearing the same exact pairs of jeans. Previously at this weight I was 2 sizes bigger. The scale isn't always the best measure by which to judge our health and fitness. Learn to let go of it.
I'm going in to get my body fat percentage tested in a couple of days. Since my last test in February I'm expecting I'll be a couple of percentage points lower while only having lost 4 pounds.
That's awesome! Good luck! Where do you get body fat percentage tested?
Thanks on the feed back! At this point I'm not so hung up on the 4-5lbs as much as seeing a body transformation. That's why I decided to lift since cardio for so many years hasn't done what I'm looking for.
So I plan on continuing to lift, and just started recomp again, I'm not afraid of the scale. I'm gonna concentrate on the measuring tape now and I know I have to give it time. I decided to add bike riding at least 2-3 times a week to my regimen, since I can't run anymore either, (a once passion of mine) and I'm getting bored with my elliptical.
Question: Now that I'm upping calories to 50/week, do I eat all of my cardio calories burned or is half ok? That I'm alittle confused by.
And when I get to 1400 cal then what stay at that or start going back down? What then? Thank you in advance!
I'd enter at least half of your bike calories into MFP and eat those. I run a few days each week and usually eat most of the extra calories. I'm more likely to just make sure I eat at least my "base" calories and let my body decide if it's hungry for the rest especially now when I'm only running 3-5 miles at a time. I'm more likely to want all of them when I'm in training for half marathons which will start once the weather cools a bit in the Fall. I get hungry on the 9+ mile days.
I'm not sure about the other part. Are you planning to add 50 calories per week until you hit 1400 calories? I'd just suggest eating 250 calories less than your maintenance.
I'm not sure what my maintenance is and if it is 1400 I can't go lower than 1200 and that's what I've been doing.
1200 was my daily goal, I was only eating half my cardio with that. But most days staying under 1200. That might have been my mistake too.
How do I get my maintenance?
If you plug your info into MFP it'll figure out your maintenance calories based on the average for a person of your gender, age and weight. If you then tell it you want to lose .5 pound per week, it'll give you a calorie goal. There's no real need to make it more complicated than that.
However, if you want to figure it all out yourself there are websites specifically aimed at doing that. Since MFP is working for me, I don't have a particular one to recommend but you should be able to do a search and find some.0 -
It hit me this afternoon that I'd never answered this part of your question. It probably won't help you but the company I work for has 9,000+ employees in Tucson so they have a fabulous gym I can use for a measly $50 a year. I really only use it for strength training as I prefer to do my running outside. They have a machine to test body composition that we can use for free. I just need to get to work early enough one day this week to go in there and have it done.ladygirl123 wrote: »That's awesome! Good luck! Where do you get body fat percentage tested?
0 -
ladygirl123 wrote: »ladygirl123 wrote: »
If you're lifting rather than doing extended cardio sessions, there won't be a lot of extra calories to eat.ladygirl123 wrote: »middlehaitch wrote: »Ok lady girl, my time to ask.
Is your 1200cals maintenance includung exercise?
you don't eat back any of your exercise calories?
Just asking as that is a little low for your age, size, height.
I think from what you have just posted you may benefit from a refeed.
To do well with weights it would probably be better if you could up your calories slowly, maybe 50 a week (or 2) until you are at somewhere around 1400. If you do it gradually you should add very little, if any extra weight, but your body will start to respond/reshape if you are feeding it to lift.
( no expert just my smallish, oldish persons experience)
If you haven't already, have a read of the recomp thread.
Cheers, h.
Am I suppose to eat all my exercise calories? I want to try recomp now I believe that will benefit me!
Lift, eat at maintenance and let your body make the changes you want to see. That's what recomp is all about. The hardest part is the patience and the discipline required not to freak out when the scale isn't moving. I started focusing on lifting rather than lots of cardio over a year ago. I lift and run on alternating days but only run because I enjoy it, not because I want the calorie burn. I do eat back most of those calories, BTW. I stayed in the same 5 pound weight range for quite awhile since I started but watched my body start to shrink and slowly tighten up. I weigh 10 pounds more than I did at my lowest a few years ago (122) but I'm wearing the same exact pairs of jeans. Previously at this weight I was 2 sizes bigger. The scale isn't always the best measure by which to judge our health and fitness. Learn to let go of it.
I'm going in to get my body fat percentage tested in a couple of days. Since my last test in February I'm expecting I'll be a couple of percentage points lower while only having lost 4 pounds.
That's awesome! Good luck! Where do you get body fat percentage tested?
Thanks on the feed back! At this point I'm not so hung up on the 4-5lbs as much as seeing a body transformation. That's why I decided to lift since cardio for so many years hasn't done what I'm looking for.
So I plan on continuing to lift, and just started recomp again, I'm not afraid of the scale. I'm gonna concentrate on the measuring tape now and I know I have to give it time. I decided to add bike riding at least 2-3 times a week to my regimen, since I can't run anymore either, (a once passion of mine) and I'm getting bored with my elliptical.
Question: Now that I'm upping calories to 50/week, do I eat all of my cardio calories burned or is half ok? That I'm alittle confused by.
And when I get to 1400 cal then what stay at that or start going back down? What then? Thank you in advance!
I'd enter at least half of your bike calories into MFP and eat those. I run a few days each week and usually eat most of the extra calories. I'm more likely to just make sure I eat at least my "base" calories and let my body decide if it's hungry for the rest especially now when I'm only running 3-5 miles at a time. I'm more likely to want all of them when I'm in training for half marathons which will start once the weather cools a bit in the Fall. I get hungry on the 9+ mile days.
I'm not sure about the other part. Are you planning to add 50 calories per week until you hit 1400 calories? I'd just suggest eating 250 calories less than your maintenance.
I'm not sure what my maintenance is and if it is 1400 I can't go lower than 1200 and that's what I've been doing.
1200 was my daily goal, I was only eating half my cardio with that. But most days staying under 1200. That might have been my mistake too.
How do I get my maintenance?
If you plug your info into MFP it'll figure out your maintenance calories based on the average for a person of your gender, age and weight. If you then tell it you want to lose .5 pound per week, it'll give you a calorie goal. There's no real need to make it more complicated than that.
However, if you want to figure it all out yourself there are websites specifically aimed at doing that. Since MFP is working for me, I don't have a particular one to recommend but you should be able to do a search and find some.
It hit me this afternoon that I'd never answered this part of your question. It probably won't help you but the company I work for has 9,000+ employees in Tucson so they have a fabulous gym I can use for a measly $50 a year. I really only use it for strength training as I prefer to do my running outside. They have a machine to test body composition that we can use for free. I just need to get to work early enough one day this week to go in there and have it done.ladygirl123 wrote: »That's awesome! Good luck! Where do you get body fat percentage tested?
Nice! Lucky you!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 423 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions