5ft 4 women...how many calories do you eat?
Replies
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NicholeAckerman wrote: »I am 5'4" have been doing the 1200 calories a day, to be honest a few months. I do walk/jog about 45 minutes a night and do water aerobics too. I was dropping the weight pretty good, now I seem to be at a stalemate, not sure how to get out of it.....
Plateau busting can be difficult. As you reduce your calories your body makes adjustments and becomes more efficient at processing food among other biological adjustments you cannot control. This is what most people refer to as "slowing down metabolism". What can you do?...
Plateau busting doesn't involve doing anything different than what caused you to loose the weight in the first place, you just need to amp up the intensity. This means more intense workout sessions, more frequent workout sessions (days/week), or reducing your calories further ( which you probably do not want to do). Also make sure that you are tracking accurately and being 100% honest with yourself about what you are eating. I know from personal experience that I can convince myself that the doughnut I ate really didn't count, or that tub of ice cream was probably only around 250 calories...
Also something to consider would be introducing strength training into your workout Routine supported by protein supplements or a high protection diet in general. If you kept your protein above 30% of where your calories are coming form and pushed yourself to build muscle, this could do wonders for you self confidence and metabolism. 10 pounds of fat burns more calories throughout the day than 10 lbs of fat, and looks a heck of a lot better.
Best and luck and sincerest regards,
Andrew
Thanks Andrew, I appreciate your input. In the beginning I was only walking, just started incorporating the jogging, since I thought that was what I needed to do. I eat a TON of protein, sometimes too much. I have recently been trying to push for more burned calories in hopes that this helps. I have even thought about going to the gym twice a day.....Yah, I'm not sure I can reduce my calories any more, I'm already pretty low. I always log in everything I eat, even if it's a mini candy bar or a handful of macadamia nuts. I have even purchased a scale so I can be more accurate, because in the beginning, I'll be honest, I was "guesstimating". I like the idea of incorporating strength training. I have "dabbled" in it, but thought that maybe it was best to lose the weight first. I will most definitely give this a go!!!!! Thanks Again for the help!!!!1 -
oliverneedsyou wrote: »Im 5'3. I started at 290
and set myself at 2 pounds a week loss in April and am still set to that. Current weight is 222.2 and I get 1200 calories. Once I get to about 205 I am setting at 1.5 to increase my calorie intake. I'm eager to find out what maintenance will be for me in the end. But I'm also scared. 
My priority is my children.
Fine. I'm CHOSING not.to exercise because I don't want to dump my kids in daycare...they're 9 months old!!!! I get plenty activity walking them around I don't think it's necessary for me to dump them with stranger but thank you for your unsolicited opinions on my "priorities".2 -
1100 cals. Eating back about half of my exercise cals.0
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CattOfTheGarage wrote: »1500 net (averaged over the week). That works out at about 1700-1800 total when exercise calories are accounted for. I lose pretty steadily at a pound a week.
Can't you put the twins in the pram and walk? That was my main exercise when mini-me was small. She slept well in the moving buggy and I reckon the fresh air was good for her.
Yes I do walk them around a lot, we are usually out for usually about 2 or 3 hours a day but because it's a bit random how long I walk and whether it's hilly or not etc I don't eat back those calories
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Noreenmarie1234 wrote: »Michael190lbs wrote: »This thread made me Laugh out loud Thank you!!. All 5'4" people do not burn the same amount EVER which is Obvious reading the 1200 calories to 2100 responces
the variance is actually pretty amazing
Ya I'm thinking about activity levels for sure.0 -
oliverneedsyou wrote: »Im 5'3. I started at 290 and set myself at 2 pounds a week loss in April and am still set to that. Current weight is 222.2 and I get 1200 calories. Once I get to about 205 I am setting at 1.5 to increase my calorie intake. I'm eager to find out what maintenance will be for me in the end. But I'm also scared.
My priority is my children.
Fine. I'm CHOSING not.to exercise because I don't want to dump my kids in daycare...they're 9 months old!!!! I get plenty activity walking them around I don't think it's necessary for me to dump them with stranger but thank you for your unsolicited opinions on my "priorities".
It's fine if you choose not to use daycare, but I think it's unnecessary to accuse those who choose to use the services of childcare professionals of "dumping" their children. If you don't like people judging mothers, then . . . stop judging mothers, even if they make a decision other than the one you would make.5 -
For goodness sake this board is a minefield. I did not say all people who use daycare are dumping their children. In my case it would be unnecessary and how the hell do you know I can even afford it?
If you want to answer or comment on the actual topic of the post, then do so.
If you want to have a debate about daycare or my parenting choices then I'll just delete the post because that really wasn't the point!!!
Who comes on here just to tell people they're not trying hard enough when they know nothing about the person they are criticising!?! I only wanted some friendly convers1ation about calorie intake and because I mentioned my kids suddenly I've been attacked and started a totally irrelevant pointless argument.
I know nothing about you. You know nothing about me.
Either comment about calories or just go away!!!!!!1 -
For goodness sake this board is a minefield. I did not say all people who use daycare are dumping their children. In my case it would be unnecessary and how the hell do you know I can even afford it?
If you want to answer or comment on the actual topic of the post, then do so.
If you want to have a debate about daycare or my parenting choices then I'll just delete the post because that really wasn't the point!!!
Who comes on here just to tell people they're not trying hard enough when they know nothing about the person they are criticising!?! I only wanted some friendly convers1ation about calorie intake and because I mentioned my kids suddenly I've been attacked and started a totally irrelevant pointless argument.
I know nothing about you. You know nothing about me.
Either comment about calories or just go away!!!!!!
I apologize for misunderstanding your comment. I thought you were saying that using daycare would be "dumping" your children. If that wasn't what you were saying, then there is no need to be upset. I don't have any opinion on whether or not you can afford it -- I don't know anything about your finances. I never said anything about you not trying hard enough -- again, that's something that I know nothing about.
This is a forum that is open to all users. You can't make people "go away" if you don't like what they post, but if you don't want to respond to someone, you don't have to. Good luck with your weight loss efforts.2 -
CattOfTheGarage wrote: »1500 net (averaged over the week). That works out at about 1700-1800 total when exercise calories are accounted for. I lose pretty steadily at a pound a week.
Can't you put the twins in the pram and walk? That was my main exercise when mini-me was small. She slept well in the moving buggy and I reckon the fresh air was good for her.
Yes I do walk them around a lot, we are usually out for usually about 2 or 3 hours a day but because it's a bit random how long I walk and whether it's hilly or not etc I don't eat back those calories
That is exercise, then. If you're not eating back the exercise calories, you should maybe look at setting your activity level to "moderately active" so you don't undereat - if you're walking about for 2-3 hours a day you're certainly not sedentary.0 -
Typically 1300-1800 though if I've had an active day (and rounded off with lots of wine) it can be around 2000 (and still in deficit, despite the only exercise I'm able to do without injury being walking - 15500 steps yesterday, 8500 today, just out and about with the kids)1
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shadow2soul wrote: »I avgeraged roughly 2000 a day for the majority of my weight loss. From 260 lbs to 122 lbs (weight loss was rapid at first and slowed as I got closer to 122).
I slipped up a little over the summer and when I started working. I restarted a few weeks ago to take off what I gained and I am avg around 2200 with 0.5 lb per week loss ( with only a couple pounds to lose, this rate is perfect).
Are you on your feet all day and do you exercise a lot? Because if I ate 2200 a day I would gain a lot of weight lol
Currently I work full time at McDonald's and I have two young boys at home that keep me busy when I'm not working. I currently workout about 2- 3 hrs a week (mostly lifting weights).
Prior to working at McDonald's, I was a stay-at-home mom. I avgeraged 12k steps a day and would workout roughly 5- 7 hrs a week (50/50 split cardio and weights).
So basically I am a fairly active person. I also weigh 90 % of my food (basically everything made / eaten at home) so that I am as accurate with my logs as possible.0 -
For goodness sake this board is a minefield. I did not say all people who use daycare are dumping their children. In my case it would be unnecessary and how the hell do you know I can even afford it?
If you want to answer or comment on the actual topic of the post, then do so.
If you want to have a debate about daycare or my parenting choices then I'll just delete the post because that really wasn't the point!!!
Who comes on here just to tell people they're not trying hard enough when they know nothing about the person they are criticising!?! I only wanted some friendly convers1ation about calorie intake and because I mentioned my kids suddenly I've been attacked and started a totally irrelevant pointless argument.
I know nothing about you. You know nothing about me.
Either comment about calories or just go away!!!!!!
In your defense, if I had twins all I would want to do is sleep! Just keep doing what you're doing, try to maintain a small deficit. You have lots of time to figure this all out. Enjoy those babies, they'll be in college before you know it.4 -
I'm 5' 4.5" and lost 37 lbs down to 115 lbs while eating 1700-2000. I was able to eat alot because I was active ( on avg 7-10 hrs cardio per week) and also didn't want to change my eating habits once I was done losing. So I picked the amount I was going to be eating at the end and it worked coz that's my current maintenance.0
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I was eating 1750 cals/day, but was losing weight faster than I was aiming for, so I am now eating 1900-2100 cals/day. I don't do a lot of "exercise" but I am on my feet a lot - 15K to 20K steps on most days.
FYI, there are exercise classes that let you take your young children and they entertain themselves while you work out. I did one with both my kids when they were babies. But, honestly, chasing two young kids ought to burn a lot of calories in its own right.1 -
My girlfriend is 5'3 and maintains around 1650-1700 calories, diets half a pound per week around 1400 calories, gains half a pound per week around 1900.0
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Geez, twins must be hard. One at a time is a lot of work!
Is there some reason the other parent can't take over sometimes? Having no time to focus on yourself/your mental and physical health is not good for any of you. If you're the only caregiver it's even more important. And "dumping" them with a "stranger" is an experience they need. What happens when they need someone else to care for them if you have an emergency? Or when they go to school? How will they learn to interact with other people and trust them? Kids who won't settle down or sleep because it is a new place or a parent isn't around have a much tougher time when the inevitable separation occurs. Better that it happens in a daycare or at a friend's house than when you're in the hospital with the flu or trying to pack and move a house or dealing with some other emergency.
Edit - Oops, forgot the calories - my sister is 5'4 and sticks to around 1500. She's sedentary at work, but walks a lot to subways and walks a lot with the kids too weather permitting.0 -
I'm 5'4. I think it depends on how much you weigh & how much a week you want to loose. I started at 1440/day, then after i lost 18lbs, it put me at 1390. I take my dogs to dog park 5 days/wk for 1hr+, walk in evening & go to gym 3-5 times a week0
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maintain 2100-2600 w exercise 5x a week, lost on 1500-16000
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What ? How did you determine 1500 calories required for you ?
You should check your BMI - and age - and also daily activity - then decide how much do you need to maintain same level. If you think you look little fat or have belly fat - check your waist measurements -
If you want to loose weight - then cut your calorie intake by 10 % for week or two and again another 10 % for next three or four weeks. Monitor how you feel and how much weight you lost.
If you start any exercise program- and burn calories - then add that much - or make sure to get enough to
stay healthy and feel good and not tired. Take B complex and some minerals as well as water with lemon.
I am a man - 5 ft 4 inches and weigh 110 pounds - for last six or eight years and feel great and eat less than
1200 calories. I am a vegetarian -- Diabetic - Low carb diet.0 -
5'4" ~ 135 lbs ~ 44 years old
I've been maintaining my 47 lb weight loss for 1 yr 9 months. When trying to lose I eat at 1200 calories. When I'm back on track I eat between 1200-1500 depending on if it's an active day.
You look great an stay healthy - perfect weight -- I had 128 pounds for over 25 years --then lost 18 pounds and -- now hard to gain back.0 -
PennWalker wrote: »I'm 5'4" and weigh 151 and am over 50 years of age. I want to get below 145, which is a borderline normal weight for my height. My maintenance calories are about 1450. MFP puts me at 1200 for a loss, but other websites say about 1000 calories a day to lose weight. I aim for about 1200 or a little less. I eat my exercise calories back if I'm hungry, otherwise don't.
You should try to get around 130 pounds - but more muscles and no belly fat.0 -
oliverneedsyou wrote: »Im 5'3. I started at 290 and set myself at 2 pounds a week loss in April and am still set to that. Current weight is 222.2 and I get 1200 calories. Once I get to about 205 I am setting at 1.5 to increase my calorie intake. I'm eager to find out what maintenance will be for me in the end. But I'm also scared.
My priority is my children.
Fine. I'm CHOSING not.to exercise because I don't want to dump my kids in daycare...they're 9 months old!!!! I get plenty activity walking them around I don't think it's necessary for me to dump them with stranger but thank you for your unsolicited opinions on my "priorities".
wow.. 290 and 5 ft 3" ... do not increase intake- keep at 1200 or less -- ultimate goal should be 130 pounds and NO MORE
Yes- agree with you on children -- Every one should avoid child care centers for first three years -- and kids will never get sick -- This is Universal rule for everyone --0 -
champak045 wrote: »oliverneedsyou wrote: »Im 5'3. I started at 290 and set myself at 2 pounds a week loss in April and am still set to that. Current weight is 222.2 and I get 1200 calories. Once I get to about 205 I am setting at 1.5 to increase my calorie intake. I'm eager to find out what maintenance will be for me in the end. But I'm also scared.
My priority is my children.
Fine. I'm CHOSING not.to exercise because I don't want to dump my kids in daycare...they're 9 months old!!!! I get plenty activity walking them around I don't think it's necessary for me to dump them with stranger but thank you for your unsolicited opinions on my "priorities".
wow.. 290 and 5 ft 3" ... do not increase intake- keep at 1200 or less -- ultimate goal should be 130 pounds and NO MORE
Yes- agree with you on children -- Every one should avoid child care centers for first three years -- and kids will never get sick -- This is Universal rule for everyone --
My siblings and I were never in child care centers and we still sometimes got ill. Germs exist outside of day care environments, you know.2 -
As a lecturer I am the main disease vector in our house. It used to be my husband when he worked in a call centre, but now I'm in the ascendancy - my daughter's small village school can't compete. Though she has the edge in head lice.0
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I'm 5'4 and weigh about 126 and have a desk job so i'm pretty sedentary all day...I started out at 1260 and lose pretty quickly with that many calories. I've reduced my loss to 0.5lbs a week and mfp sets that to 1450cals but I usually end up eating between 1700-1800 and work out 3-4 days/week which still works.0
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About 1800-2100 a day to maintain. My job requires me to be on my feet a lot0
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I'm 5'4''-5'5"ish and eat 1470 and currently weigh 1840
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