How to lose weight

marjanashrafi17
marjanashrafi17 Posts: 2 Member
edited November 2024 in Getting Started
Hello everyone , I'm 46 years old, 5"2 150LB. I run 15 k a week plus boot camp and spinning i usually workout 4-5 times a week. My weight doesn't change at all. I have a desk job so how do I set up my activity level ? Please advise me. Thank you :)

Replies

  • B4Rachael
    B4Rachael Posts: 155 Member
    diet is 80% food 20% exercise

    if you only focus on your exercise and don't pay attention to what you eat you will not get anywhere

    you didn't say anything about what you do for food, I can help you better if you give some information on your food
  • mohamedahmed07
    mohamedahmed07 Posts: 161 Member
    marjanashrafi17 wrote: »
    Hello everyone , I'm 46 years old, 5"2 150LB. I run 15 k a week plus boot camp and spinning i usually workout 4-5 times a week. My weight doesn't change at all. I have a desk job so how do I set up my activity level ? Please advise me. Thank you :)

    To lose weight you have to be in a caloric deficit which means you take less calories than you need , start with 250 calories below maintenance then after a week decrease to 500 below maintenance level, cardio is optional, it also burns calories, but you can't outrun a bad diet, so check your diet, support it with cardio and you will lose weight

    Set your activity level to sedentary, and any exercise or action you take (even walking) add it to exercises.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    edited May 2017
    If you have a desk job, set your activity at sedentary then add your exercise manually.
    Just enter your stats into the app, ask it to lose 1 pound a week, and it will tell you how much you need to eat.
    Log everything you eat into your food diary (preferably using a food scale when possible) and eat back about 50% of your extra exercise calories back.
    Do that for a month before deciding something isn't working, because weight fluctuates and sometimes weight loss can be masked by a variety of factors.
    If after a month you still haven't lost, re-evaluate (are you logging everything, are you picking the right entries...etc) and adjust your strategy accordingly. If you have larger losses than expected beyond the first couple of weeks, increase your food intake a bit.

    This strategy works for almost everyone if consistency is there. If you go for a couple of months without loss doing everything mentioned above right it would be time to see a doctor.
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