Lots to lose - Looking for Advice
ftf1982
Posts: 3 Member
Hi fellow fitness pals,
Hoping someone on here can help me out......
Im a female in my early 30's and new to exercise and dieting, and need some advice on what I should and shouldn't be doing.
I'm 5ft and my weight is currently at 86.4 kg
My recorded weights are as follows:
Start Weight on 11.04.16 was 88.6kg weight after 1st week on 18.04.16 was 86.3kg (2.3kg loss) Weight as of today 22.04.16 is 86.4kg (0.1kg gain)
I am eating roughly 1000 calories per day spread across regular intervals (as advised by my GP) and I'm doing the following exercises:
AM (7 days per week)
20 Per arm - tricep extension
20 per arm - bicep curls
2 Lateral Raises - Holding at top point for 20 seconds each time
15 sit ups
15 3/4 push ups
30s planking
I am using 1.5kg weights on each arm
PM
I am following the Race For Life Jogging Fit for 5k plan which includes regular walking and jogging on 5 out of 7 days.
I know I have only just started and I'm not expecting to see instant results, but is the above a good place to start and how can I improve on the above as I was a little disheartened to see that I have gained in week two. This could possibly be due to being on my period but I am unsure if that would affect my weightloss.
I already have quite muscular not so feminine lower legs and just want to lose fat from my stomach and arms without them getting as muscly as my lower legs.
From a previous weight loss a few years ago (which was done too quickly) I now have excess (saggy) skin on my arms and stomach, is there any way of losing this as part of my exercise and diet this time around?
Any help would be greatly appreciated.
Hoping someone on here can help me out......
Im a female in my early 30's and new to exercise and dieting, and need some advice on what I should and shouldn't be doing.
I'm 5ft and my weight is currently at 86.4 kg
My recorded weights are as follows:
Start Weight on 11.04.16 was 88.6kg weight after 1st week on 18.04.16 was 86.3kg (2.3kg loss) Weight as of today 22.04.16 is 86.4kg (0.1kg gain)
I am eating roughly 1000 calories per day spread across regular intervals (as advised by my GP) and I'm doing the following exercises:
AM (7 days per week)
20 Per arm - tricep extension
20 per arm - bicep curls
2 Lateral Raises - Holding at top point for 20 seconds each time
15 sit ups
15 3/4 push ups
30s planking
I am using 1.5kg weights on each arm
PM
I am following the Race For Life Jogging Fit for 5k plan which includes regular walking and jogging on 5 out of 7 days.
I know I have only just started and I'm not expecting to see instant results, but is the above a good place to start and how can I improve on the above as I was a little disheartened to see that I have gained in week two. This could possibly be due to being on my period but I am unsure if that would affect my weightloss.
I already have quite muscular not so feminine lower legs and just want to lose fat from my stomach and arms without them getting as muscly as my lower legs.
From a previous weight loss a few years ago (which was done too quickly) I now have excess (saggy) skin on my arms and stomach, is there any way of losing this as part of my exercise and diet this time around?
Any help would be greatly appreciated.
0
Replies
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First, weight loss is not linear. In other words, your weight fluctuates, constantly. There will be weeks you lose, some you stay the same and some you gain. Your gain could easily be water retention... which could come from a whole host of things, most common being starting a new exercise, increasing exercise, excess sodium, higher than normal carbs, ovulation, period, sunburn, injury, etc.
Second, you've lost 5 lbs in 11 days. That's a great rate of loss so far.
Third, consider purchasing a food scale and weighing your food to make sure you are eating accurate portions and accurately logging.
Fourth, you should be eating at least a portion of your exercise calories back. You could probably stand to increase your calorie goal too with your current stats. However, I do understand your GP has recommended your calories, so I will just say that you need to fuel your workouts so that you can continue doing them and not deprive your body of the calories it needs to sustain your life functions on top of trying to do extra work.
I have no advice about the saggy skin though, because I have saggy skin on my stomach from my weight loss. I can only hope some of it will tighten over time, but I' not holding my breath.2 -
Your weight will probably fluctuate a lot as you lose. As long as your long-term trends are downward you are losing. It can be super frustrating but keep that in mind. For me, after a really hard workout I will have "gained" 5lb overnight. This is frustrating but it goes down again eventually. It's probably just water retention and it will go back down again
I've heard of an app that you can use to log your weight each day to show you the trends in your weight and daily fluctuation but for the life of me I cannot remember the name. I don't have it because it isn't supported on my phone but I wish I did have access to that. Maybe someone else would know what that app is?
Keep measuring your food accurately using a food scale and be patient with yourself! 2.3kg is fantastic and you should be proud of yourself for making the changes you have made for your health. Keep up the good work!1 -
Thanks for you kind words of wisdom Kirstysaurus,0
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and Thank you Ninkyou,
0 -
So some things:
1. You're off to a good start. You may have gained in week 2, but you've lost overall. Weight loss is like that. You won't lose every week, and that's perfectly fine. Look into something like trendweight, Happy Scale (iOS), or Libra (Android), especially if you weight often, like everyday. It shows how your weight fluctuates but still can have a downward trend.
2. Take measurements. Also take some before pics. You'll wish you had once you lose some. You won't feel like you lost any, but pics and measurements will tell you a different story sometimes
3. If you're just starting exercise, expect to see some weight gain as your muscles hold onto water to repair themselves.
4. Consider planning your days ahead of time. Maybe the night before each day, log what you know you're going to eat the next day. Meal prep on the weekends makes this very easy to do. Logging beforehand helps me to know how foods are effecting my day before I even want to go snacking on my way them.
5. Log everything, never think "oh well this probably isn't that much". No no no. Log it. Also get a food scale, and weigh everything. It'll be tedious at first, but once you realize how great it is, it'll become your best friend. A lot of people eventually come on the forums and say "I'm eating within my deficit and not losing. You ask if they weigh their food. Nope, they say. Save yourself the trouble
6. Don't think of this as a "diet". That implies something you're going to do temporarily. It also makes it sound like you have to give up everything you love to eat when you don't. Don't give up on your favorites, it often results in binging on whatever you felt you had to give up. Just portion it correctly and build it into your calorie goals!
Best of luck!1
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