Need Help with weigh loss

sexy514
sexy514 Posts: 2 Member
edited November 2024 in Health and Weight Loss
I'm eating between 1000 to 1200 cal a day working out 5 days a week walking incline at 4.5mph then I do weighs. Burning between 2500 to 3000. I have lost 5 pounds but it stop. I have my calorie to 800 is it too low? I always go over so I'm really eating as I stated 1000 to 1200. What am I doing wrong? I'm 5'4 weighing 155 want to loose 20 more pounds. Thank you

Replies

  • TxTiffani
    TxTiffani Posts: 799 Member
    800 is way too low. I'm 5'0 and I eat 1200 plus some exercise calories I earn and I'm losing just fine. You are quite a bit taller than me and can eat way more cals. Put your stats into MFP goals and pick .5-1lb/wk weight loss and eat however many cals it gives you plus some exercise cals if you get hungry for them (you're pretty close to your goal so you prob won't see 2/wk like people with 100+ to lose). I'd also suggest using a weight trending app like Happy Scale so you can see your trend over time. You're not going to do yourself any favors eating such extremely low cals (muscle loss, hair loss, brittle nails etc)
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

    2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

    3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

    4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

    5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

    6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

    7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

    8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

    9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
  • Blitzia
    Blitzia Posts: 205 Member
    Yes 800 is too low. You need to give some more specifics. You say you lost 5 pounds, over what time frame? How long has it been since you say your weight loss stopped?

    Your weight loss goals are very aggressive, so I suspect the problem may be with your expectations instead of your weight loss. You shouldn't try to lose more than 1% of your body weight per week, and if you only have 20 pounds to lose, then half a pound to one pound weight loss per week is a more suitable goal. I suspect part of the problem may be that you're expecting to see greater losses than this, and that's why you think your weight loss has stopped.

    1200 calories might be a good calorie target at your height if you're sedentary, so why not just stick with that? Why say your goal is 800 if you're actually going to eat 1200?
  • trysam1213
    trysam1213 Posts: 2 Member
    My doc says 1400 calories a day for 1 week and the next week 1200 calories then the next week back up to 1400 so your body keeps guessing to what your doing and you don't plateau. I eat plenty of protein and lots of veggies and some fruit and water and unsweetened tea/drinks. If you don't get enough protein you will lose/deteriorate your muscles which is very very bad
  • sexy514
    sexy514 Posts: 2 Member
    I lost 5 pound in 2 weeks which is good. I'm writing everything down, using Microsoft Fitbit. I do have a cheat day but I still watch out what I eat. I may have a slice of pizza. So eating back 1000 cals if I'm burning 2000?
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