Looking for Nutrition Advice and Help - Very Active, 10 Pounds to Lose

angelabeem
angelabeem Posts: 1 Member
edited November 20 in Health and Weight Loss
He there! I am 5'2 135 pounds. I still need to lose 10 pounds and I know it has everything to do with nutrition. I am looking for someone to analyze my diet and figure out where I am going wrong. I went from severely under eating (got down to 125), to eating somewhat normal now, but still small amounts of food. Over the past 2 years I have gained back 10 pounds and have continued to log my food and keep my calorie intake low and at a deficit, I haven't gone crazy eating whatever I want or stopped working out! I really just want my metabolism to be running optimally but I am a little nervous to eat more. I work out 6x a week, and this includes a mix of HIIT, weights, and steady state cardio. I do some kind of running for every workout for a minimum of 30 min with sprints.

HELP!!

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    A 10 pound gain over two years averages out to just 48 extra calories per day--336 per week. That's not a big overage in calories. Cutting back a little bit here and there will help.
  • geneticsteacher
    geneticsteacher Posts: 623 Member
    If you gained weight, you are eating more calories than you are burning. From looking at your diary, I notice that you are not logging consistently and that you are not using a food scale.

    MFP is designed so that you eat the number of calories given for your stats and weight loss goals. You are supposed to add extra calories for exercise.
  • sijomial
    sijomial Posts: 19,809 Member
    Analysis - you have been eating just a little bit too much.
    Solution - eat a little less.
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    angelabeem wrote: »
    He there! I am 5'2 135 pounds. I still need to lose 10 pounds and I know it has everything to do with nutrition.

    This is pretty much wrong. Nutrition has got little to do with weight loss. I'm not saying nutrition is not important, but it doesn't really impact weight loss. Calories do. As others have said, just eat a bit less. See how many calories you are eating and drop 250 or so to target .5 lbs per week loss.
  • oolou
    oolou Posts: 765 Member
    Hi Angela, I would suggest that you log consistently and daily for a month - using a food scale and including the days when you go over your goal.

    (Set your diary to private if you are worried about people judging you for eating more than your goal. I say that because I see you tend to only log days when you are under your goal . I'm also seeing that a lot of your daily totals are very low, calorie wise. Are you doing the 5:2 diet or an alternate day fasting thing?)

    After you have a month's worth of consistent and accurate data on what you've eaten, plus also the change in your weight over that month, you'll be able to work out your TDEE which is the amount of calories you use up on an average day.

    And once you know that ... you'll be able to work out how many calories you should eat to create a calorie deficit.
  • kimny72
    kimny72 Posts: 16,011 Member
    angelabeem wrote: »
    He there! I am 5'2 135 pounds. I still need to lose 10 pounds and I know it has everything to do with nutrition. I am looking for someone to analyze my diet and figure out where I am going wrong. I went from severely under eating (got down to 125), to eating somewhat normal now, but still small amounts of food. Over the past 2 years I have gained back 10 pounds and have continued to log my food and keep my calorie intake low and at a deficit, I haven't gone crazy eating whatever I want or stopped working out! I really just want my metabolism to be running optimally but I am a little nervous to eat more. I work out 6x a week, and this includes a mix of HIIT, weights, and steady state cardio. I do some kind of running for every workout for a minimum of 30 min with sprints.

    HELP!!

    It looks like you have only been logging for a couple of days, and not accurately. Since you are already a healthy weight, you are going to need to be accurate and patient. My humble suggestions:
    1. Get a digital food scale. Walmart or Amazon will have good ones for $15-$20.
    2. Set your goal to half-a-lb per week.
    3. Log everything - whole food, packaged food, fruit, nut butter, condiments, beverages. Use the food scale as often as possible for all solids and semi-solids.
    4. Check the accuracy of the database entries that you are using. Don't use "generic" or recipe-style entries that you didn't create as they were entered by other users and you have no idea what they included or how accurate they were.
    5. Be patient, half-pound losses can easily masked on the scale by water weight fluctuations, so you may not see a loss on the scale every week.

    Hang in there and good luck!
  • Andrea4456
    Andrea4456 Posts: 39 Member
    5'2 and 135lbs sounds healthy and fit to me
  • circusmamasarah
    circusmamasarah Posts: 50 Member
    I don't have advice but I do have empathy. I'm 5'0 130 lbs aerial acrobatics instructor. I teach and train 5-7 days a week, plus other athletics and addicted with my kids. I think when you are short and active, it's really really hard to find the amount of calories that will sustain your lifestyle and create weight loss, because it is literally a 50-100 calorie difference.
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