5'5, 150 pound ladies
shimonajade
Posts: 12 Member
Hi, I am 5'5, 150 pounds. Approx 1400 calories per day, have cheat day(s), try to eat as healthy as possible and reach macronutrient goals daily, but also not deprive myself. Weight training 30 mins per day 4 days p.w, and minimal cardio, 25 - 45 mins per day. I have noticed mucle and strength improving but body fat stays the same. Picked up 2 kg since starting 7 weeks ago. Goal is to drop body fat, and build a strong healthy body. I have been taking measurements and there is hardly any difference 1/2 cms here and there. Not sure what I am doing wrong, would be good to hear what has worked for you?
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Replies
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You're probably eating more than you think. Skip the cheat days, pick a reasonable goal, and fit what you like within your calories.1
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Your cheat days are likely the problem. As Francl27 wrote, you're eating more than you think. At a true 1400 calories you'd likely be losing more than a pound a week on average. (Basing on my own experience.)1
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I've stopped having cheat days, and instead I just have a "treat meal" once or twice a week. It's really easy to stay on track during the week, and I know it's very likely that my boyfriend and I will go out to eat on Friday and Saturday nights. I eat healthy the rest of Friday and Saturday, so the one or two "treat meals" a week don't have as much of an effect on me.
I also don't go overboard. I pick something I'd like that sounds reasonable. I've known some people who treat "cheat days" as almost a challenge and end up eating entirely indulgent foods, thus wiping clean their calorie deficit for the week.
As I've retrained my body, I'm finding I feel satisfied much quicker, and on things that in the past I thought of as some insanely healthy food that only crazy health addicts would eat. I feel so much better.0 -
texasf1ght wrote: »I've stopped having cheat days, and instead I just have a "treat meal" once or twice a week. It's really easy to stay on track during the week, and I know it's very likely that my boyfriend and I will go out to eat on Friday and Saturday nights. I eat healthy the rest of Friday and Saturday, so the one or two "treat meals" a week don't have as much of an effect on me.
I also don't go overboard. I pick something I'd like that sounds reasonable. I've known some people who treat "cheat days" as almost a challenge and end up eating entirely indulgent foods, thus wiping clean their calorie deficit for the week.
As I've retrained my body, I'm finding I feel satisfied much quicker, and on things that in the past I thought of as some insanely healthy food that only crazy health addicts would eat. I feel so much better.
To be fair, I can wipe off my weekly deficit in one 'cheat meal' pretty easily too...1 -
You're probably eating more than you think. Skip the cheat days, pick a reasonable goal, and fit what you like within your calories.
I weigh all my food, keep track of everything. Previously I lost 5 kgs in 4 weeks with a 1200 calorie defecit but this time I am weight training and not losing at all. I'll check on my cheat meals, maybe overindulging too much on those :-) thanks0 -
texasf1ght wrote: »I've stopped having cheat days, and instead I just have a "treat meal" once or twice a week. It's really easy to stay on track during the week, and I know it's very likely that my boyfriend and I will go out to eat on Friday and Saturday nights. I eat healthy the rest of Friday and Saturday, so the one or two "treat meals" a week don't have as much of an effect on me.
I also don't go overboard. I pick something I'd like that sounds reasonable. I've known some people who treat "cheat days" as almost a challenge and end up eating entirely indulgent foods, thus wiping clean their calorie deficit for the week.
As I've retrained my body, I'm finding I feel satisfied much quicker, and on things that in the past I thought of as some insanely healthy food that only crazy health addicts would eat. I feel so much better.
To be fair, I can wipe off my weekly deficit in one 'cheat meal' pretty easily too...
I will rethink my cheat days/meals! Thank you!0 -
Are you eating 1400 or netting 1400?0
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eating 1400, dont eat back calories burned through exercise. I understand the science behind weight loss fairy well so i realise that i should be losing quite a bit. I think the only solution is to rethink my food choices on cheat days, and to have a cheat meal instead. Or maybe increase my calories? It doesnt make sense that my body fat is not budging. Been weight training for 7wks, and only logging calories for 2wks so I might just be too impatient to see physical results. i am so lost.. lol0
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The main thing is - do you log your cheat days? If not, it can be a big eye opener.0
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what is your calorie intake and what worked for you ladies?0
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I'm 5'5" and sitting at 143 (down from 185). My daily goal is 1450 but I eat way too much on weekends which is why I've been unable to get any lower. Pretty sure I'm wiping out my deficit each week and it's quite possible that's what you're doing too.shimonajade wrote: »1 -
5'5" 155 lbs here with weight training on average 1 1/2 hours 3 x week and occasional cardio- I agree with everyone about cheat days. Some people log their cheats just to keep track, so that may be something you'd want to try.
I've lost 5 lbs in 3 weeks of logging at 1550-1650 kcal/day with one cheat day, but for the past two weeks my weight was stubborn. Then yesterday and today I had the "whoosh" and dropped more than 2 lbs. Sometimes (especially if you're weight training or taking in a lot of sodium) your body will hold onto water temporarily. It's only a problem if your weight refuses to budge for a full month.0 -
Make sure your food weighing/logging is bulletproof, not forgetting any dressings, oils used in cooking, condiments, etc. But if you're really eating 1400 (gross, not eating back exercise), you should be losing. I'm 5'5" and was losing steadily at 1400 net, eating back all exercise, when I was your current weight (and I'm almost 30 years older than you).
One possibility: If this exercise is new, you may be holding onto some water weight for muscle repair. If you're in a calorie deficit, you're not likely to build a lot of muscle in 7 weeks (though you could definitely get stronger). But don't reduce your water consumption: If anything, drink more. Depending on when the timing falls, if you add that water weight retention to time of month water retention, maybe throw in a few days of more than normal sodium or carbs (cheat meal?) - even if the sodium/carbs are not unreasonable, just higher - and you could see the scale holding steady for quite some time.
So, if you modify the cheat-meal practice (at least log it as accurately as you can so you have an estimate of your actual consumption), and tighten your logging, and are really at that deficit . . . I'd maybe wait another 2-4 weeks before panicking.1 -
texasf1ght wrote: »I've stopped having cheat days, and instead I just have a "treat meal" once or twice a week. It's really easy to stay on track during the week, and I know it's very likely that my boyfriend and I will go out to eat on Friday and Saturday nights. I eat healthy the rest of Friday and Saturday, so the one or two "treat meals" a week don't have as much of an effect on me.
I also don't go overboard. I pick something I'd like that sounds reasonable. I've known some people who treat "cheat days" as almost a challenge and end up eating entirely indulgent foods, thus wiping clean their calorie deficit for the week.
As I've retrained my body, I'm finding I feel satisfied much quicker, and on things that in the past I thought of as some insanely healthy food that only crazy health addicts would eat. I feel so much better.
To be fair, I can wipe off my weekly deficit in one 'cheat meal' pretty easily too...
And I can wipe off the surplus in one cheat meal in one day!
I can't run away from my buffet, restaurant loving lifestyle.
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One possibility: If this exercise is new, you may be holding onto some water weight for muscle repair. If you're in a calorie deficit, you're not likely to build a lot of muscle in 7 weeks (though you could definitely get stronger).
This is exactly what I was going to say. If you just started some strenuous weight training, your muscles are going to hold that water for repair. So that could be the cause of a little weight gain there.
Also, weight fluctuates, so make sure you weighing at the same time in as close to the ame conditions as possible. Even doing that, weight can fluctuate from day to day, so if you're doing that, maybe think about something like happy scale (iOS, I forgot the android one's name), or trend weight. I use happy scale, so I don't flip out when I gained 2 pounds overnight, because then I know I'm still below my trend line and it's just daily fluctuation.
Also like others have said, the entire cheat day might be more than you think, so at the very least log it, and maybe consider a cheat meal instead.
I'm 5'5.5", 151.8 pounds, 21 years old, and "lightly active". My daily limit for a 1 pound a week goal is 1550. I eat anywhere between 1200 and 1550, depending on hunger. I focus on protein, try to get at least 100 if not more. I do light cardio (treadmill walking at a semi-brisk pace with the incline up at no less than 7, though usually around 10) daily for 20-45 minutes (20 when I lift, 30 or 45 when I don't). I lift every other day. I don't eat back exercise calories. I typically lose 1 pound and some ounces a week.0 -
Im 5'5" and 162#. My daily goal is 1350. When i am strict and follow that (i also eat back half my exercise cals.. usually an extra 200 to eat on exercise days)..i lose ~1.5# a week.0
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Also adding...i run for cardio... usually 5k on weekdays and 6-8miles on a weekend long run.
I lift heavg 2 days per week and do body weight exercise at home at least 1 day a week.0 -
BeYouTiful94 wrote: »
One possibility: If this exercise is new, you may be holding onto some water weight for muscle repair. If you're in a calorie deficit, you're not likely to build a lot of muscle in 7 weeks (though you could definitely get stronger).
This is exactly what I was going to say. If you just started some strenuous weight training, your muscles are going to hold that water for repair. So that could be the cause of a little weight gain there.
Also, weight fluctuates, so make sure you weighing at the same time in as close to the ame conditions as possible. Even doing that, weight can fluctuate from day to day, so if you're doing that, maybe think about something like happy scale (iOS, I forgot the android one's name), or trend weight. I use happy scale, so I don't flip out when I gained 2 pounds overnight, because then I know I'm still below my trend line and it's just daily fluctuation.
Also like others have said, the entire cheat day might be more than you think, so at the very least log it, and maybe consider a cheat meal instead.
I'm 5'5.5", 151.8 pounds, 21 years old, and "lightly active". My daily limit for a 1 pound a week goal is 1550. I eat anywhere between 1200 and 1550, depending on hunger. I focus on protein, try to get at least 100 if not more. I do light cardio (treadmill walking at a semi-brisk pace with the incline up at no less than 7, though usually around 10) daily for 20-45 minutes (20 when I lift, 30 or 45 when I don't). I lift every other day. I don't eat back exercise calories. I typically lose 1 pound and some ounces a week.
The common Android weight-trend tracker is Libra.
Good point about the daily fluctuations - I often forget that folks don't always know to weigh themselves at the same time of day, etc.
And: Sometimes daily water-weight fluctuation takes me above my Libra trend line . . . if I didn't eat enough calories above my (estimated) maintenance calories to add as many pounds as have shown up on the scale, I still don't worry about it.0 -
I agree with those saying to log your cheat days! I did and it helped me to realize what foods were just too bad to include even on cheat days, OR have a much smaller portion.
Since I'm sort of plateauing at 150 (I'm 5'5" also!), and have had some issues with binging, I don't do cheat days, and if I want a "cheat treat" I'll have a couple bites. Good example... I used to get a pint of ice cream and eat the whole thing, or even just half, I know, yikes that's a lot of ice cream. Now, if I'm craving it I'll take a small spoon and have a couple of bites instead. It's kind of fun now to see how long I can make a pint of ice cream last, I get a taste of what I'm craving and don't feel bad about myself afterwards.
Another thing that helped me was measuring out my food. I don't measure or weight every single thing I eat, but doing it every once in awhile helps me to be much better at estimating so I get more accurate entries in my diary.0 -
I'm 5'5" and sitting at 143 (down from 185). My daily goal is 1450 but I eat way too much on weekends which is why I've been unable to get any lower. Pretty sure I'm wiping out my deficit each week and it's quite possible that's what you're doing too.shimonajade wrote: »
Thanks, I think that is most def what's happening!0 -
I appreciate everyone's advice, it's was very helpful, and eye-opening. I will definitely be logging my cheat meal, and paying better attention to my food intake. I gained 2kgs in the first 2 weeks of weight training, it's been 7 weeks in total, cardio 125mins 5xpw, 160mins strenth 4xpw, so I should be definitely been losing fat. I have only checked body fat % with tape measurements, I'll ask at my gym for a calipre measurement instead. And invest in a fitbit or similar workout device to track calories burned. Would like to be able to "eat back" half of calories burned, I get quite hungry during the week so come the weekend I cheat way too much.
Thanks Ladies!0 -
Just a quick update, and a big thank you to everyone for the advice!! I started logging EVERYTHING, and changed my cheat "days" to cheat meals (only one pw). Lost 3.2 kgs in 3 weeks and quite a few cm's!
Averaging on 1.1kgs loss pw! Weekly average of 1300-1400 per day calorie intake and don't feel starved or deprived, everything in moderation. Thanks for the advice and support! Please feel free to add me as a friend. Xxx3 -
Omg finally I am relevant! I just saw this post, I know it's a bit dated, but I got very excited to find people with similar stats. 5'5 148 lbs currently, been hovering around the 150 mark for a long time, though!
I do circuit training 5-6 times a week with weights incorporated. I have had a similar experience - strength and muscle definition is great, but weight loss is SLOW and measurements are not really changing anymore. My clothes are fitting better so I can't really tell what's happening. If only I had a reliable way to measure body fat. My goal is to get into the 135 range, and also to put on a bit of muscle.
My calorie allowance is currently 1500 day, recently lowered from 1600. Just wanted to drop in and introduce myself! I'm gonna add you 2 -
nuttynanners wrote: »Omg finally I am relevant! I just saw this post, I know it's a bit dated, but I got very excited to find people with similar stats. 5'5 148 lbs currently, been hovering around the 150 mark for a long time, though!
I do circuit training 5-6 times a week with weights incorporated. I have had a similar experience - strength and muscle definition is great, but weight loss is SLOW and measurements are not really changing anymore. My clothes are fitting better so I can't really tell what's happening. If only I had a reliable way to measure body fat. My goal is to get into the 135 range, and also to put on a bit of muscle.
My calorie allowance is currently 1500 day, recently lowered from 1600. Just wanted to drop in and introduce myself! I'm gonna add you
Ask your gym to do the BF% with calipers, they should have.. Thanks for the add BTW, good to see progress and diary's of similar size ladies :-)0
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