Lose 1, gain 2

cpabst
cpabst Posts: 1 Member
edited November 29 in Motivation and Support
I've tried dieting about 3 or 4 times. I am 5'2" and today I weighed in at 143.3 #.
I would like to get to 136.
My activity level is set at lightly active as I teach high school. My classroom is on the third floor and I only use the elevator in the morning when I have a heavy bag, and when I leave for the same reason.
I walk from 1 - 3 miles 2-5 times a week for exercise.
Every time I start this I seem to gain and loose the same two pounds. My calorie base is 1200 which means I have watch it. I add my exercise calories back in because I'm hungry.
How can I make some progress this time?

Replies

  • sndrd49
    sndrd49 Posts: 234 Member
    It is very easy to overestimate exercise calories and very easy to underestimate food calories. The wisdom on this site says eat back 50% max of exercise calories and weigh and measure food for accuracy, log every ingredient aND every bite.. If you have a calorie deficit you will lose weight, guaranteed.
  • Liz2372016
    Liz2372016 Posts: 6 Member
    Sometimes I think it's a hit and miss process. Remember not to feel bad if you have a low loss or no loss. The body can be a weird thing. Try to give yourself smaller portions and drink plenty of water
  • blues4miles
    blues4miles Posts: 1,481 Member
    Log everything you eat.

    You need to be using measuring cups/spoons for all your liquids, and get a food scale and weigh all your solids. Most people who think they are eating 1200 really aren't.

    Also, maybe set your weight loss goal to a .5 lb a week instead of 2 lbs or whatever you set it at so you can eat more than 1200 calories. You will be much happier and less likely to binge.

    Only eat back half of your exercise calories, MFP tends to overestimate.

    Last step is to be consistent and stick with it. Give everything 3 weeks. If you are weighing and measuring all your food, and know you ate within your limits for 3 weeks, only then start to worry. The two pounds coming back on might be because you gave up and binged, or might just be water, but you won't get much further if you don't stick with it. Good luck.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Do it properly

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
This discussion has been closed.

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