Other tips?

riley_kinnett
riley_kinnett Posts: 60 Member
in Health and Weight Loss
I have been eating healthy and working out for a little over 3 months now. Lost 14lb and starting to see the results. BUT I want to lose another 24lb. I'm on a 1540 cal/day goal right now which is projected to have me losing weight at about 2lb/week although I am only losing about 1lb/week. I know the calorie counting isn't exactly a science but I am just wondering if anyone has some extra tips to help push the weight loss along. I weigh all my food, and work out 5-6 days a week for an hour-an hour and a half doing mostly cardio and some strength training. What other tips have been helpful for other people?

Replies

  • queenliz99
    queenliz99 Posts: 15,317 Member
    When you reach your goal, be prepared to maintain your weight. That is the biggest challenge.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Patience.
    You're at a stage now where 0.5 to 1 pound per week is realistic.
    Be happy, you're making great progress!
  • justincooper405
    justincooper405 Posts: 107 Member
    edited June 2016
    1 pound of fat = 3500 calories.

    Your doing amazing and keep it up, my tip for you is be Proud of your Hard Work ;)
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    1 lb a week is right where you should be at your size. Good job!
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Weighing things is a science, contrary to your statement. Weigh everything that you eat and drink that contains calories as accurately as possible. If you're not happy with the rate of weightloss, decrease calories. 250 cals a day reduction is about 0.5lbs a week extra,
  • juliet3455
    juliet3455 Posts: 3,015 Member
    I would say that you have a pretty good handle on this.
    The weight loss will naturally slowly reduce over time.
    As you workout your body becomes more efficient which means you use less energy during the same workout, which is the prime reason most long term plans change up the routine adding new activities - temporarily replacing some exercises. Since you weigh less your body is not working as hard to move during the day = smaller calorie burn. Maintenance is the hard part - it takes a while to build a sustainable routine and not fall back into the old habits.

    I am sure that you are aware of the Stickied posts. Such as the Most Helpful Posts in the getting Started message Board.

    The same type of list in the General Diet and Weight loss Message Board.

    Another one from the Eat, Train, Progress message Board. Important Posts to Read.
  • christenwypy
    christenwypy Posts: 335 Member
    Increasing fiber has worked for me.
  • ObsidianMist
    ObsidianMist Posts: 519 Member
    make sure to go into your settings and hit save after every ten pounds so that MFP re-calculates your deficit. not that that's going to make a HUGE difference, but still.
  • riley_kinnett
    riley_kinnett Posts: 60 Member
    trigden1991 wrote: »
    Weighing things is a science, contrary to your statement. Weigh everything that you eat and drink that contains calories as accurately as possible. If you're not happy with the rate of weightloss, decrease calories. 250 cals a day reduction is about 0.5lbs a week extra,

    I do weigh everything! I guess I meant that the rate of weight loss and calorie goal is not always exact to what the actual results are.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    trigden1991 wrote: »
    Weighing things is a science, contrary to your statement. Weigh everything that you eat and drink that contains calories as accurately as possible. If you're not happy with the rate of weightloss, decrease calories. 250 cals a day reduction is about 0.5lbs a week extra,

    Weighing food to track calories is far from an exact science. Every honeycrisp apple doesn't have the same calories per gram, nor does every steak or every carrot or every <insert any food here>.

    Packaged foods are allowed a fairly large % of error in calories. Restaurant menus are accurate only for the meal prepared for caloric measurement, actual meals can vary greatly. Calories in whole foods are an average of several measurements.

    But more importantly, calculators that tell you how much you need to eat to lose 2 lbs a week are also just averages. Individual results may vary.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Need2Exerc1se wrote: »
    trigden1991 wrote: »
    Weighing things is a science, contrary to your statement. Weigh everything that you eat and drink that contains calories as accurately as possible. If you're not happy with the rate of weightloss, decrease calories. 250 cals a day reduction is about 0.5lbs a week extra,

    Weighing food to track calories is far from an exact science. Every honeycrisp apple doesn't have the same calories per gram, nor does every steak or every carrot or every <insert any food here>.

    Packaged foods are allowed a fairly large % of error in calories. Restaurant menus are accurate only for the meal prepared for caloric measurement, actual meals can vary greatly. Calories in whole foods are an average of several measurements.

    But more importantly, calculators that tell you how much you need to eat to lose 2 lbs a week are also just averages. Individual results may vary.

    I was merely highlighting the importance of weighing and not estimating foods as the OP was not losing weight. Whether the error percentage is high or not does not mean that its not reliable. I do agree that individual differences exist and that the most important thing is accurate tracking and records of bodyweight to allow adjustments to be made,
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    Stick with it, you will get there, it just takes time/patience.

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