Super Confused and getting really discouraged
afrsilver
Posts: 37 Member
Hello people, I'm new to this website but definitely not new to this concept, My weight loss journey has been going on since I was 18 and I was 204 Lbs. I Started by just eating less and jogging on the treadmill, I loss 20 Lbs in I think 6 months, so I stayed about 180-ish for about 2 years after that. Then learned the best way is to lose weight is keeping track of my calories and macros which I did, I ate 1600 calories a day and exercised 5 times a week for bout 45-60 minutes, and I managed to get down to 160 where I just stopped for a really long time. Then I started researching again came across several sites with macro calculators I put in my info and almost all of them said I should be eating 1470 calories per day which I started doing and now I'm at 153, and again I'm stuck. So I did what always did eat less, I now eat 1200 a week and lot of times I'm under that number, but nothing has changed it's been a 1 month and I've only loss 1 Lb, I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
I also weigh all my food and measure my liquids I was not using this website, I was just google the calories and write them down. I don't exactly eat clean, but I eat mostly veggies I don't eat rice, bread, pasta or anything sugary, except every day I have sugar and cream in my coffee twice a day, which I always add to my calories intake.
Any Advice? I don't know if I should start eating less, or working out more, or maybe I have a health issue I really don't know, but I'm going to use this website and see if I lose anything with in 2 weeks perhaps my calculations have been off.
I don't know if will help but I'm 5'6 and 23 years old
I also weigh all my food and measure my liquids I was not using this website, I was just google the calories and write them down. I don't exactly eat clean, but I eat mostly veggies I don't eat rice, bread, pasta or anything sugary, except every day I have sugar and cream in my coffee twice a day, which I always add to my calories intake.
Any Advice? I don't know if I should start eating less, or working out more, or maybe I have a health issue I really don't know, but I'm going to use this website and see if I lose anything with in 2 weeks perhaps my calculations have been off.
I don't know if will help but I'm 5'6 and 23 years old
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Replies
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Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!2 -
As we become smaller people, our maintenance calories become smaller too. Exercise and everything else takes fewer calories. So when you had quite a bit of weight to lose, the rate of loss was faster. Additionally, when you were measuring portions being being a little less accurate was not such a big deal (you had a larger deficit to work with).
You weigh solids and measure liquids, that's good. But be careful which entries you choose from the MFP database. There is a lot of garbage out there. When you get close to goal being as accurate as possible is important. Log every bite, every taste, every lick.....everything.
You don't need to eat clean, or eliminate foods you love.....it's about CALORIES always. In fact you should probably include all foods you intend to eat at goal...you need to learn portion control for those foods also.
New workouts.....you could be retaining water (sore muscles).
1200 (before exercise) is MFP's default minimum FOR A WOMAN....1500 for men. This goal is more appropriate for very petite and/or senior ladies. A 23 YO, that's 5'6" should be able to lose weight eating MORE than this...unless you have medical issues.2 -
Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously0 -
Please don't be discouraged... you are a success story! .25 lb/week actually doesn't sound too bad for where you are at in the process. I understand it can be hard to stay focused with such a small rate of loss, but hang in there. As @TeaBea said, just have to try to be super-accurate now. Also agree that if you don't intend to avoid grains forever, you may want to start learning how to incorporate them now. And when you do add them back in, you'll likely experience a spike in water weight, but this isn't fat. Great job!2
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Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
HIIT (true HIIT) is by its nature short duration and a good part of the duration is also spent recovering.
It may be a good thing to do while losing weight (depending on fitness capabilities and goals) but it's not a big calorie burner by itself.
If you enjoy intervals/interval training (they can be more mentally stimulating than steady state) then you can do longer duration intervals without the maximal effort periods of HIIT.
If you are aiming to get a decent calorie burn then your choice of...
....are both short duration and small calorie burning activities. Your "switch up" may well have reduced your exercise calorie expenditure depending on what you were doing before.I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
Caveat - that doesn't make then bad workout choices in the slightest but just make sure you choose your exercise to meet your goals.0 -
Confused? You are a success story! If you have lost this much you have it figured out.
Weight loss is not one of those things that improves linearly with greater effort. It doesn't pay to try and speed up the process by doubling your efforts.
Since you are so close to ideal, you might get greater satisfaction from a different sort of goal, like a fitness target or a weight lifting routine. If you have better muscle definition your clothes will fit better at the same weight.3 -
Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
I would like to hear more on this too. I was under the impression (granted, have not researched it) that the changes in intensity level cause your body to work harder to adapt, thus burning more calories. No?0 -
Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
HIIT (true HIIT) is by its nature short duration and a good part of the duration is also spent recovering.
It may be a good thing to do while losing weight (depending on fitness capabilities and goals) but it's not a big calorie burner by itself.
If you enjoy intervals/interval training (they can be more mentally stimulating than steady state) then you can do longer duration intervals without the maximal effort periods of HIIT.
If you are aiming to get a decent calorie burn then your choice of...
....are both short duration and small calorie burning activities. Your "switch up" may well have reduced your exercise calorie expenditure depending on what you were doing before.I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
Caveat - that doesn't make then bad workout choices in the slightest but just make sure you choose your exercise to meet your goals.
Before I did basic cardio for 30 minutes and Pilates for 30 minutes, now this is pretty much what I do 5x a week
https://www.youtube.com/watch?v=Y7VNsqoVfnM
one of these videos some are longer I switch it up, plus strength training, so this isn't enough?
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@try2againCongrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
I would like to hear more on this too. I was under the impression (granted, have not researched it) that the changes in intensity level cause your body to work harder to adapt, thus burning more calories. No?
the changes in intensity level cause your body to work harder to adapt - yes, in fitness terms.
thus burning more calories - no not really, that's primarily a function of work done (not how hard it may feel).0 -
Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
I would like to hear more on this too. I was under the impression (granted, have not researched it) that the changes in intensity level cause your body to work harder to adapt, thus burning more calories. No?
I do get that a 20 minute HIIT workout is not going to be the equivalent of a 60 minute, steady-state workout, but if you incorporate segments of HIIT in a longer-duration workout, wouldn't it burn a little more?0 -
Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
I would like to hear more on this too. I was under the impression (granted, have not researched it) that the changes in intensity level cause your body to work harder to adapt, thus burning more calories. No?
That's what I heard as well, also when I first started it when I was 160, I loss weight only doing it for 15 Minutes a day because I was so busy so I thought it was working.0 -
Confused? You are a success story! If you have lost this much you have it figured out.
Weight loss is not one of those things that improves linearly with greater effort. It doesn't pay to try and speed up the process by doubling your efforts.
Since you are so close to ideal, you might get greater satisfaction from a different sort of goal, like a fitness target or a weight lifting routine. If you have better muscle definition your clothes will fit better at the same weight.
Thanks! I don't really feel like I have it figured out, I understand a lot more than when I started but I feel like things are always changing, also I have add weight lifting to my routine and I do enjoy it, maybe focusing on that will help thanks0 -
Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
HIIT (true HIIT) is by its nature short duration and a good part of the duration is also spent recovering.
It may be a good thing to do while losing weight (depending on fitness capabilities and goals) but it's not a big calorie burner by itself.
If you enjoy intervals/interval training (they can be more mentally stimulating than steady state) then you can do longer duration intervals without the maximal effort periods of HIIT.
If you are aiming to get a decent calorie burn then your choice of...
....are both short duration and small calorie burning activities. Your "switch up" may well have reduced your exercise calorie expenditure depending on what you were doing before.I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
Caveat - that doesn't make then bad workout choices in the slightest but just make sure you choose your exercise to meet your goals.
Before I did basic cardio for 30 minutes and Pilates for 30 minutes, now this is pretty much what I do 5x a weekhttps://www.youtube.com/watch?v=Y7VNsqoVfnM
one of these videos some are longer I switch it up, plus strength training, so this isn't enough?
Enough for what?
To improve fitness - yes probably but 15 minutes of strength training is very little, can't see that achieving too much to be blunt.
You appear to have swapped 60 minutes of exercise for 35 minutes of exercise - you may well have tipped your calorie balance away from deficit. Eat less or move more are the obvious solutions.
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I've been doing this or something from fitnessblender and it was working fine at first. So what if I did 2 videos like this, would that be better? or do I need to find something more intense? Also is resistance bands and using your body weight good enough for strength training? Sorry for asking so many questionsCongrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
HIIT (true HIIT) is by its nature short duration and a good part of the duration is also spent recovering.
It may be a good thing to do while losing weight (depending on fitness capabilities and goals) but it's not a big calorie burner by itself.
If you enjoy intervals/interval training (they can be more mentally stimulating than steady state) then you can do longer duration intervals without the maximal effort periods of HIIT.
If you are aiming to get a decent calorie burn then your choice of...
....are both short duration and small calorie burning activities. Your "switch up" may well have reduced your exercise calorie expenditure depending on what you were doing before.I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
Caveat - that doesn't make then bad workout choices in the slightest but just make sure you choose your exercise to meet your goals.
Before I did basic cardio for 30 minutes and Pilates for 30 minutes, now this is pretty much what I do 5x a weekhttps://www.youtube.com/watch?v=Y7VNsqoVfnM
one of these videos some are longer I switch it up, plus strength training, so this isn't enough?
Enough for what?
To improve fitness - yes probably but 15 minutes of strength training is very little, can't see that achieving too much to be blunt.
You appear to have swapped 60 minutes of exercise for 35 minutes of exercise - you may well have tipped your calorie balance away from deficit. Eat less or move more are the obvious solutions.
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Congrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
I would like to hear more on this too. I was under the impression (granted, have not researched it) that the changes in intensity level cause your body to work harder to adapt, thus burning more calories. No?
I do get that a 20 minute HIIT workout is not going to be the equivalent of a 60 minute, steady-state workout, but if you incorporate segments of HIIT in a longer-duration workout, wouldn't it burn a little more?
@try2again
Think of sports events where the people that produce the most power (hence burn the most energy) over a certain time or distance win - cycling time trial, rowing, distance running. Do you see the winner doing intervals or are they going the hardest they can for the time taken for the event?
Steady state doesn't mean low intensity just like interval training isn't all HIIT.
I assume you are a runner from your avatar? Your calorie burn is primarily a function of distance not speed. If you wanted to maximise your distance completed in an hour would you run steadily or would you do sprint/slow jog intervals?1 -
Hi, Just counting your cals and getting a deficit by doing Sport & Training will work......in the beginning.
Problem is that "everything works" in the beginning.
I have trained lots of People over the years and i didn't matter if they did low intensity Training for longer sessions or HIIt & Weights for shorter sessions....they all lost weight.
Sooner or later they all reached a plateu or Level where they got stuck and didn't loose any weight.
Problem is that they had adapted to the Cal Deficit and Training.
To solve the Problem you have to go back and look at why the Training & diet worked in the first place....it was something new. you forced your Body to Change it's ways...and now...your Body just says ok....i know all that...nothing new to me there....so it stays how it is....................Plateu! or Stagnation.
So to get off this plateu you have to do something "new" weather it be in your Training or Nutrition.
I personally started Training when i was 13 years old, i am now 50 and have been in good shape most of my life...had an accident a few years ago which put me in a wheelchair for 18 months and after thet i put on a bit of weight....but am now getting back on track.
And i only do 20 Minutes Strength & 20 minutes Intervall...but i do this every day and i strongly believe that this is important...2.3 or 4 times a week is simply not enough to force our Body to constantly Change.
Daily Training and a regular change ein your Weight Lifting excercises + Intervall Training (doesent have to be HIIt all the time) you can Play aroung with the Speed of your cardio so your Body never gets used to it.
You are now at a Level where burning more cals won't work....you have to force your Body to Change.
Don't get confused......."Enjoy the challange"0 -
I've been doing this or something from fitnessblender and it was working fine at first. So what if I did 2 videos like this, would that be better? or do I need to find something more intense? Also is resistance bands and using your body weight good enough for strength training? Sorry for asking so many questionsCongrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
HIIT (true HIIT) is by its nature short duration and a good part of the duration is also spent recovering.
It may be a good thing to do while losing weight (depending on fitness capabilities and goals) but it's not a big calorie burner by itself.
If you enjoy intervals/interval training (they can be more mentally stimulating than steady state) then you can do longer duration intervals without the maximal effort periods of HIIT.
If you are aiming to get a decent calorie burn then your choice of...
....are both short duration and small calorie burning activities. Your "switch up" may well have reduced your exercise calorie expenditure depending on what you were doing before.I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
Caveat - that doesn't make then bad workout choices in the slightest but just make sure you choose your exercise to meet your goals.
Before I did basic cardio for 30 minutes and Pilates for 30 minutes, now this is pretty much what I do 5x a weekhttps://www.youtube.com/watch?v=Y7VNsqoVfnM
one of these videos some are longer I switch it up, plus strength training, so this isn't enough?
Enough for what?
To improve fitness - yes probably but 15 minutes of strength training is very little, can't see that achieving too much to be blunt.
You appear to have swapped 60 minutes of exercise for 35 minutes of exercise - you may well have tipped your calorie balance away from deficit. Eat less or move more are the obvious solutions.
Videos really aren't my thing so don't have an opinion on them. But if you are looking for a higher burn then yes the easiest way is to increase volume/duration.
Resistance bands wouldn't be any use for me, but I'm not you. My reservation would be as you get stronger can you make the exercises progressively harder?
Some people have great success with bodyweight exercises but again you need to be able to progress to continue to improve. That takes a bit of knowledge compared to weight lifting where you can simply add weight.
Here's an example to go from easy to hard with a bodyweight exercise as you get stronger over time:
Plank on elbows, plank on hands (push up position), long lever plank on elbows, long lever plank on hands, long lever plank on hands with shoulder tap.
But remember all the exercise you can do can very easily be negated by eating too much - so keep diet as your #1 priority and tool for weight loss.0 -
I've been doing this or something from fitnessblender and it was working fine at first. So what if I did 2 videos like this, would that be better? or do I need to find something more intense? Also is resistance bands and using your body weight good enough for strength training? Sorry for asking so many questionsCongrats on all of your success up to this point! You have really worked hard and have made a ton of progress.
As you lose weight and get in better shape, your body burns less calories, so adjusting your calorie target over time is appropriate. I stalled for a while myself, probably for the same reason.
Using an online TDEE calculator based on your weight and age, I would guess that you should be losing about 1 pound/week at 1200 calories/day (I assume that is what you meant). More, if you are not eating back your exercise calories.
Keep in mind, though, that weight can easily fluctuate a few pounds due to varying amounts of water and food waste in your system. For women, additional water weight also comes and goes monthly. I am male, 5'10", 210 lbs. I ate 1200 net calories yesterday and was three pounds heavier this morning than I was yesterday morning, probably because I worked out hard yesterday, drank a ton of water, and ate back my exercise calories. Some of it must still be in my system. For those reasons, weight loss is rarely linear.
It is also possible that your new workouts are burning fewer calories than your old workouts. HIIT is great for cardiovascular health, but I don't think it burns as many calories as steady intense cardio.
But if you are eating less calories than you are burning--assuming your calorie calculations are accurate--over time you will absolutely lose weight. I suspect if you just keep it up, you will see the gains (er, losses) you expect over time. In other words, don't get discouraged! You got this!
Really? I hear everyone talking about HIIT, they say it's the best thing to do if you want to lose weight, I may have to look into that more, but thanks seriously
HIIT (true HIIT) is by its nature short duration and a good part of the duration is also spent recovering.
It may be a good thing to do while losing weight (depending on fitness capabilities and goals) but it's not a big calorie burner by itself.
If you enjoy intervals/interval training (they can be more mentally stimulating than steady state) then you can do longer duration intervals without the maximal effort periods of HIIT.
If you are aiming to get a decent calorie burn then your choice of...
....are both short duration and small calorie burning activities. Your "switch up" may well have reduced your exercise calorie expenditure depending on what you were doing before.I did switch up my work outs to 20-30 min of HIIT and 15 min of strength training
Caveat - that doesn't make then bad workout choices in the slightest but just make sure you choose your exercise to meet your goals.
Before I did basic cardio for 30 minutes and Pilates for 30 minutes, now this is pretty much what I do 5x a weekhttps://www.youtube.com/watch?v=Y7VNsqoVfnM
one of these videos some are longer I switch it up, plus strength training, so this isn't enough?
Enough for what?
To improve fitness - yes probably but 15 minutes of strength training is very little, can't see that achieving too much to be blunt.
You appear to have swapped 60 minutes of exercise for 35 minutes of exercise - you may well have tipped your calorie balance away from deficit. Eat less or move more are the obvious solutions.
Videos really aren't my thing so don't have an opinion on them. But if you are looking for a higher burn then yes the easiest way is to increase volume/duration.
Resistance bands wouldn't be any use for me, but I'm not you. My reservation would be as you get stronger can you make the exercises progressively harder?
Some people have great success with bodyweight exercises but again you need to be able to progress to continue to improve. That takes a bit of knowledge compared to weight lifting where you can simply add weight.
Here's an example to go from easy to hard with a bodyweight exercise as you get stronger over time:
Plank on elbows, plank on hands (push up position), long lever plank on elbows, long lever plank on hands, long lever plank on hands with shoulder tap.
But remember all the exercise you can do can very easily be negated by eating too much - so keep diet as your #1 priority and tool for weight loss.
I'm so weak I can't even do one push up, but I going to try doing the planks, anyways I've bugged you long enough thanks for all the advice.1 -
Don't know if anyone has mentioned this but at 5'6" and 153 lbs you are at what is considered a normal and healthy BMI. So in that case if I were you I would begin to focus on strength training and branching out in workout styles to start toning up and using new muscles instead of focusing on weight loss.0
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Have you ever tried yoga, barre, or Pilates? I personally love yoga, it's very tough but it transforms your body in a really wonderful way. Also if that's is true that you can't do a push up and haven't been doing planks then you absolutely should start focusing on your core and strength, I bet you will see a great difference once you begin that!0
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WickAndArtoo wrote: »Have you ever tried yoga, barre, or Pilates? I personally love yoga, it's very tough but it transforms your body in a really wonderful way. Also if that's is true that you can't do a push up and haven't been doing planks then you absolutely should start focusing on your core and strength, I bet you will see a great difference once you begin that!
Yeah I checked my BMI and it does say I'm just at the border of normal weight, but I'm not where I want to be, I still want to lose about 25-30 Lbs. I use to do Pilates when I had more weight on me, but I stopped after a while for no real reason, I do really want to tone up which is why I started strength training, but maybe what I'm doing isn't enough. I think I'll give Yoga a try I've always found it interesting0 -
@afrsilver yoga is amazing, but don't be fooled it's actually really hard lol. I bet if you continued towards working on your core and push-ups and other strength stuff you'll start to see a difference. What kind of exercises are you doing right now? Also what kind of food are you eating? There is a chance that your body isn't getting the nutrients you need to build muscle etc. it might be that you need to focus on what your eating in addition to the calories.0
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WickAndArtoo wrote: »@afrsilver yoga is amazing, but don't be fooled it's actually really hard lol. I bet if you continued towards working on your core and push-ups and other strength stuff you'll start to see a difference. What kind of exercises are you doing right now? Also what kind of food are you eating? There is a chance that your body isn't getting the nutrients you need to build muscle etc. it might be that you need to focus on what your eating in addition to the calories.
I've been doing HIIT workouts videos that are about 20-30 minutes, and I do about 15 minutes of strength training with a 5 pound weight, that's all I have right know. As for food I generally eat veggies, mostly salads or stewed veggies, what ever meat I eat is usually about 4oz I stay away from most carbs like pasta, rice, and bread and the only sugar I have is usually in my coffee. I have a cheat meal not a cheat day
The only thing with yoga is I would have to find a really good video, because I'm too self conscious to workout with people0 -
WickAndArtoo wrote: »@afrsilver yoga is amazing, but don't be fooled it's actually really hard lol. I bet if you continued towards working on your core and push-ups and other strength stuff you'll start to see a difference. What kind of exercises are you doing right now? Also what kind of food are you eating? There is a chance that your body isn't getting the nutrients you need to build muscle etc. it might be that you need to focus on what your eating in addition to the calories.
I've been doing HIIT workouts videos that are about 20-30 minutes, and I do about 15 minutes of strength training with a 5 pound weight, that's all I have right know. As for food I generally eat veggies, mostly salads or stewed veggies, what ever meat I eat is usually about 4oz I stay away from most carbs like pasta, rice, and bread and the only sugar I have is usually in my coffee. I have a cheat meal not a cheat day
The only thing with yoga is I would have to find a really good video, because I'm too self conscious to workout with people
YouTube - http://www.huffingtonpost.com/kayla-matthews/9-great-yoga-youtube-channels_b_6737360.html
DVDs - don't forget to check your local library
http://www.collagevideo.com/search?q=yoga
http://www.totalfitnessdvds.com/SearchResults.asp?Search=yoga1 -
WickAndArtoo wrote: »@afrsilver yoga is amazing, but don't be fooled it's actually really hard lol. I bet if you continued towards working on your core and push-ups and other strength stuff you'll start to see a difference. What kind of exercises are you doing right now? Also what kind of food are you eating? There is a chance that your body isn't getting the nutrients you need to build muscle etc. it might be that you need to focus on what your eating in addition to the calories.
I've been doing HIIT workouts videos that are about 20-30 minutes, and I do about 15 minutes of strength training with a 5 pound weight, that's all I have right know. As for food I generally eat veggies, mostly salads or stewed veggies, what ever meat I eat is usually about 4oz I stay away from most carbs like pasta, rice, and bread and the only sugar I have is usually in my coffee. I have a cheat meal not a cheat day
The only thing with yoga is I would have to find a really good video, because I'm too self conscious to workout with people
YouTube - http://www.huffingtonpost.com/kayla-matthews/9-great-yoga-youtube-channels_b_6737360.html
DVDs - don't forget to check your local library
http://www.collagevideo.com/search?q=yoga
http://www.totalfitnessdvds.com/SearchResults.asp?Search=yoga
Great thanks!0 -
Weights are a great way to go. I would keep logging and staying in your calories, but maybe focus on weights and body sculpting. It will all catch up.0
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