Looking for weight loss tips

kldm0021
kldm0021 Posts: 9 Member
edited November 25 in Health and Weight Loss
I used to weigh 357 lbs and after many years of changing my eating habits and excercising I got down to 217 lbs then seemed to have hit a plateau, I then managed to beat the plateau and I'm now down to 185 lbs. I am looking to get down to 140 lbs minimum. I am 5'1 and 25 years old. I currently excercise for an hour a day 5 days a week; 30-40 mins of cardio & 30 mins of weights. My intake of calories is between 900-1300 per day. What tips can you give me to reach my goal?

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Why are you eating so little?
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Do you log your food everyday? If so, do you use a food scale? If no to either, this is a great place to get started. Track everything you eat/drink and accurately log the quantities as well. This will give you an idea of how much you're really consuming, if you have not been logging daily or have not been weighing.
  • WBB55
    WBB55 Posts: 4,131 Member
    Is the 900-1300 net or total calories?
  • Bshmerlie
    Bshmerlie Posts: 1,026 Member
    Just know as I assume you're already figuring out that as you lose weight it will get harder and harder and it is definitely going to slow down. My advice to you is have patience. It make take you another year to get down to that final goal and that's ok. You're going to have to be watching what you eat anyways for the rest of your life. There's no rush at this point. Congrats on the huge loss already. Just keep going.
  • strong_curves
    strong_curves Posts: 2,229 Member
    My favorite tips:

    Use a food scale
    Be consistent
    Be patient
    Have realistic expectations
    Lift some weights
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited October 2015
    Congrats on your success thus far and your determination to continue!

    My first suggestion would be to eat at least 1200 calories per day every day. You're basically throwing away your weight lifting efforts when you are starving yourself and maintaining your muscle mass is one of the best things you can do to ensure long term success. Along with that, be sure that you're actually eating close to your goal calories by using a food scale to weigh as much of your food as possible and keeping an accurate log of the calories you're consuming. Also ensure that the calories you're giving yourself for exercise aren't overinflated; strength training doesn't burn very much so it's a good idea not to even give yourself calories for it.

    Weight loss almost always comes down to eating fewer calories than your body burns; if you aren't losing weight, you aren't eating few enough calories. However, you need to balance that with eating enough to support your bodily functions and the activities you are doing.
  • kldm0021
    kldm0021 Posts: 9 Member
    900-1300 is the total calories I intake every day
  • WBB55
    WBB55 Posts: 4,131 Member
    edited October 2015
    kldm0021 wrote: »
    900-1300 is the total calories I intake every day

    How many lbs have you lost in the past 30 days?
  • kldm0021
    kldm0021 Posts: 9 Member
    WBB55 wrote: »
    kldm0021 wrote: »
    900-1300 is the total calories I intake every day

    How many lbs ha

    I currently weigh 185 lbs

  • kldm0021
    kldm0021 Posts: 9 Member
    WBB55 wrote: »
    kldm0021 wrote: »
    900-1300 is the total calories I intake every day

    How many lbs have you lost in the past 30 days?
    I've gone from 193-185 lbs
    I've lost a total of 8 lbs in the past 30 days
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited October 2015
    kldm0021 wrote: »
    WBB55 wrote: »
    kldm0021 wrote: »
    900-1300 is the total calories I intake every day

    How many lbs have you lost in the past 30 days?
    I've gone from 193-185 lbs
    I've lost a total of 8 lbs in the past 30 days

    2 pounds per week is a bit too fast with around 50 pounds left to go. Here's a good guideline along with the number of calories per day you need to be in deficit to create that rate of loss:

    Pound per week goals
    75+ lbs set to lose 2 lb range (-1000 calories per day)
    Between 40 - 75 lbs set to lose 1.5 lb range (-750 calories per day)
    Between 25-40 lbs set to lose 1 lb range (-500 calories per day)
    Between 15-25 lbs set to lose 1 -.50 lb range (-500 to -250 calories per day)
    Less than 15 lbs set to lose 0.5 lbs range (-250 calories per day)
  • kldm0021
    kldm0021 Posts: 9 Member
    My first goal is to get to 140 which is the 50lb loss but because I'm so short the BMI says I should be between 110-120lbs so, I technically need to lose 75lbs+
    My secondary goal is to reach 115-120lbs
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    It sounds like you are making good progress in terms of weight loss. So my tips:

    1) Understand that you won't see a loss each & every week, and know that its ok.
    2) Make sure to get enough protein, a variety of fruits & veggies, healthy fats, each day.
    3) Strength train!
    4) Log accurately & honestly.
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