Anyone else just need to lose 10-15 lbs?

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Replies

  • sblack91
    sblack91 Posts: 27
    Doing that much cardio, without strength training will lead to a loss of a large % of lean muscle, not the fat you are looking at losing. I would suggest starting a strength training routine that uses compound lifts and is with heavy weight (less than 12 reps/set) Take a look at New Rules of Lifting for Women, or Starting Strength, or Stronglifts 5x5, among others.

    Why is that? I do some strength training, but like I said I can't afford to join a gym and I don't have access to heavy weights, so its really just strength training I can do in the flat
  • erickirb
    erickirb Posts: 12,294 Member
    Doing that much cardio, without strength training will lead to a loss of a large % of lean muscle, not the fat you are looking at losing. I would suggest starting a strength training routine that uses compound lifts and is with heavy weight (less than 12 reps/set) Take a look at New Rules of Lifting for Women, or Starting Strength, or Stronglifts 5x5, among others.

    Why is that? I do some strength training, but like I said I can't afford to join a gym and I don't have access to heavy weights, so its really just strength training I can do in the flat

    One reason is that if the muscles are not put under sufficient load while in a caloric deficit the body gets rid of them as it doesn't think it need the muscle. And since muscle burns more cals at rest this is one way for your body to lower its metabolic rate in order for it to survive longer and for you to have more energy on a reduced caloric intake.

    To help ensure you don't lose much lean muscle you should also be getting adequate protein (.8 to 1.0 grams per pound of lean body mass) if you don't know BF% then try to get 0.7-0.8 grams per pound of goal weight. So if your goal weight is 120lbs you should aim for 84 to 96 grams of protein per day, if you get more it will not harm you, the 84 should be seen as a minimum.
  • antihillmoby
    antihillmoby Posts: 131 Member
    Any already active and healthy people out there that just have 10-15 lbs to lose?? And how are you doing it?

    I increased my calorie intake from 1200 to 1400 last week, I usually burn about 200-300 calories in exercise about 6 times a week and always eat back those exercise calories. The scales have started moving again - its seem the way to go!!!
  • Sweetcheeks278
    Sweetcheeks278 Posts: 356
    I want to drop 10-15 more. I am very active but gained ~10 late last year during the holidays and other stressful events.
    I was losing a bit, especially when I cut out the tempting foods but I always thought the 1200 cal limit was very restrictive and not at all customized for my height and muscular/atheletic build. Besides I always went over it, except for a few times and was still losing weight, slowly but surely..
    So after reading around a bit, some formulas including one from teambeachbody gave me about 1600 for weight loss while being very active, so now I use 1570 (arbitrary). I don't know if it really works yet, mostly because I can't seem to achieve that 50:40 ratio of carbs to protein ideal for weight loss, and I haven't measured myself in the 1.5 weeks since I made that change. Will post my progress with that soon
    I'm pleased to say that having 1600+ cals per day is working for me, along with logging my meals and maintaining a very fit afterwork lifestyle (just started Insanity last week). I've lost 2 more lbs in the last 2 weeks.
    Would have been more if I didn't indulge during my monthly craving time ;)

    I have been thinking about upping my calories too. I'm currently at 1260 but I haven't lost since December and I would like to get down another 10lbs. Where was your calorie intake set before you upped it to 1600? I'm so scared I'm going to increase and then gain!
  • erickirb
    erickirb Posts: 12,294 Member
    I want to drop 10-15 more. I am very active but gained ~10 late last year during the holidays and other stressful events.
    I was losing a bit, especially when I cut out the tempting foods but I always thought the 1200 cal limit was very restrictive and not at all customized for my height and muscular/atheletic build. Besides I always went over it, except for a few times and was still losing weight, slowly but surely..
    So after reading around a bit, some formulas including one from teambeachbody gave me about 1600 for weight loss while being very active, so now I use 1570 (arbitrary). I don't know if it really works yet, mostly because I can't seem to achieve that 50:40 ratio of carbs to protein ideal for weight loss, and I haven't measured myself in the 1.5 weeks since I made that change. Will post my progress with that soon
    I'm pleased to say that having 1600+ cals per day is working for me, along with logging my meals and maintaining a very fit afterwork lifestyle (just started Insanity last week). I've lost 2 more lbs in the last 2 weeks.
    Would have been more if I didn't indulge during my monthly craving time ;)

    I have been thinking about upping my calories too. I'm currently at 1260 but I haven't lost since December and I would like to get down another 10lbs. Where was your calorie intake set before you upped it to 1600? I'm so scared I'm going to increase and then gain!

    add 100 cals to what you eat now, stay there for 2-3 weeks then add another 100, keep repeating until you find an intake that works for you.
  • danmathers09
    danmathers09 Posts: 14 Member
    I started in decent shape, but felt I needed to lose 12-15 to be around what I considered my best weight. I'm down 11 pounds so far. As far as exercise, I've been doing a lot of running. I HATE running, but it seems to work the best (at least for me) in terms of burning fat. On days I don't run I still focus on a lot of cardio workouts, doing Crossfit, Jacobs Ladder after strength training, etc.

    In terms of diet, I've tried counting calories and I hate doing that. So I don't. I eat when I'm hungry, but try to eat healthy things and not quick, easy junk. If you're hungry, you're body will start holding on to calories instead of burning them. So I try to be mindful if I'm really hungry or not. Then I eat cucumbers, nuts, bananas, apples. I'm no vegetarian, but I felt I didn't eat enough vegetables, so I forced myself by giving up meat for a month. It changed my habits enough where, although I certainly eat meat again, I'm more comfortable incorporating vegetables into my diet (and more creative about it now). Obviously, cut out the soda and fast food.

    For motivation, sign up for a challenge that scares you. I've never, ever been a runner. But I signed up for Tough Mudder with friends last year. The idea of running 10 miles scared me to death, so it motivated me to train more running and cardio than I ever have before. Being scared (but commited because of the sign-up fee) was the best motivation I've ever had.
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    My goal was just to lose 7 pounds. I seem to have plateaued, so am going to start increasing my calories the day after tomorrow. I'm eating 1200 now and not eating back exercise calories. I think I'll go to 1400 a day and see if that helps.
  • LastMinuteMama
    LastMinuteMama Posts: 590 Member
    For motivation, sign up for a challenge that scares you. I've never, ever been a runner. But I signed up for Tough Mudder with friends last year. The idea of running 10 miles scared me to death, so it motivated me to train more running and cardio than I ever have before. Being scared (but commited because of the sign-up fee) was the best motivation I've ever had.

    ^^^ This, I agree 110%! Signing up for something outside your comfort zone is exactly the thing that will make you work hard!!! ..and shed those extra pounds/inches!!!
  • techiegurl
    techiegurl Posts: 9
    Weirdly after completing insanity, my calorie intake the last few weeks has been somewhat high still, averaged 2000-2500 (I'm 5'9, 174 now), from just cravings and social events with tempting foods. But I still keep losing beyond my goal weight. It's probably from being active too, running, yoga, climbing, and kick boxing make me hungry. The key for me is feeding my body quality nutritious foods esp tracking my protein intake to eat at least the total protein goal. Eating other 'cheats' here and there didn't seem to affect much :) now i need to find a way to maintain
  • Ashly744
    Ashly744 Posts: 60 Member
    I have about 7-10lbs left to lose, give or take. I've been fighting with the same few lbs so I'm attempting to up my calories to see if that helps.
  • jess_1993
    jess_1993 Posts: 151 Member
    Also struggling with my las 10 pounds! My diary is open and i'd love any suggestions!
  • flynnfinn
    flynnfinn Posts: 209 Member
    hi all! new to MFP and i guess i fall into this category! i'm 5'6" and currently weigh about 128. would love to get down to 119-ish or anything below 120. so not much to lose. i've been as low as 117 but i did that through this crazy super restrictive diet called HCG (yeah, i'm sure you've all heard of THAT diet). anyway, i think somewhere along the way, i've managed to seriously screw up my metabolism so now i'm here trying to do this the right way. and by that, i mean making some major lifestyle changes. my problem is i do not eat enough for fear that i'll gain weight. now i'm understanding that i'm not eating enough period!!

    i'd love to make some friends on here. please feel free to friend me. and i'd also like to know if any of you have hit goal, how long did it take you to lose those 10lbs?

    thanks in advance for the answers!
  • Autry403
    Autry403 Posts: 82 Member
    I'm looking to lose 15 more lbs by the end of this year- not really in a big rush for anything. When they said the last 10 lbs were the hardest to lose- they weren't lying! I've been at a plateau for around two months!!!! Haven't moved the scale or lost any inches... This past week I've been eating a little bad, but I'm going to change that next week when I get more food in my fridge that is healthier choices! I try my best to exercise at least everyday for 30 min- I switch between biking and Turbo Jam. I was eating 1200 calories or less for about 4 months. I'm a stay at home wife & when I say I barely get out.. I mean I go outside literally like once a week. So I sit around the house all day with nothing really to do. That 1200 calories a day made me feel hungry in the middle of the night, because I felt like I'm not getting enough. So last night I bumped it up to 1500/day with exercise. I am hoping this well help me get past my plateau! Good luck to everyone & add me if you like. :)
  • vonsay
    vonsay Posts: 31
    I've lost 8 and looking to lose 14 more. So wait, I'm supposed to eat back the calories I exercise off? So whats the point of burning those calories?? I thought exercise was a bonus to help burn more calories.
  • flynnfinn
    flynnfinn Posts: 209 Member
    I've lost 8 and looking to lose 14 more. So wait, I'm supposed to eat back the calories I exercise off? So whats the point of burning those calories?? I thought exercise was a bonus to help burn more calories.

    i've read so much about eating back the calories and i don't get it either. i know that MFP sets your daily caloric intake at a deficit already so basically any calories you exercise away are "bonus calories". but this is sort of a dangerous cycle because i could basically exercise all day long and keep earning bonus calories and keep eating those calories.

    there's a personal trainer on here who advises his clients to use MFP for tracking but he tells them NOT to log in exercise because of the whole "eating back your calories burned" method. i'd take the same approach but personally i like to SEE proof of my exercise.

    i don't really know though...i'm new to this whole thing and after a month, i'll re-evaluate what i'm doing if there's no losses.
  • vonsay
    vonsay Posts: 31
    yes I noticed the exercise "eat back" thing on my food journal. I have been ignoring it and attempting to eat only 1300. I have been eating about 1300 since July 1st and have gotten used to that number. I have tried for a couple of weeks to have a cheat day but it makes me feel sooo guilty when I do it that I don't think its worth it.
    I also read that cheat days kinda shock your body so it wont get set on a small amount of calories and stop burning.
    There is so much information that I dont know what the heck works for the long term! Ive heard eating a small amount of calories will put the body into starvation mode and then you will lose muscle. But If I'm working out with weights and building muscle (which I am) then how is this possible? arggghh
  • avocado12
    avocado12 Posts: 197 Member
    I have 12lbs to go :)
  • erickirb
    erickirb Posts: 12,294 Member
    Also struggling with my las 10 pounds! My diary is open and i'd love any suggestions!

    I recommend eating all of the calories MFP suggests for you. You are typically under your goal by 300 or more. You need to fuel your body or you risk losing a large % of lean muscle instead of the fat you are looking at losing.
  • erickirb
    erickirb Posts: 12,294 Member
    I've lost 8 and looking to lose 14 more. So wait, I'm supposed to eat back the calories I exercise off? So whats the point of burning those calories?? I thought exercise was a bonus to help burn more calories.

    i've read so much about eating back the calories and i don't get it either. i know that MFP sets your daily caloric intake at a deficit already so basically any calories you exercise away are "bonus calories". but this is sort of a dangerous cycle because i could basically exercise all day long and keep earning bonus calories and keep eating those calories.

    there's a personal trainer on here who advises his clients to use MFP for tracking but he tells them NOT to log in exercise because of the whole "eating back your calories burned" method. i'd take the same approach but personally i like to SEE proof of my exercise.

    i don't really know though...i'm new to this whole thing and after a month, i'll re-evaluate what i'm doing if there's no losses.

    If you are following MFP's caloric intake goal, you should eat the cals back. If you set your cals on your own taking into consideration exercise than don't eat them.

    As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a "professional" may tell you to eat 1700 everyday regardless if you workout.

    So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

    What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.
  • rybo
    rybo Posts: 5,424 Member
    When I joined here I only had about 15# to drop. I had to keep a small deficit in order to do so. The weight came off "easily" once i figured oht the "sweet spot". kept it off well over a year now.
  • kdecourcey
    kdecourcey Posts: 5
    Yes, just aiming to lose another 10 lbs to get to the recommended weight for my height and age. I exercise daily and just looking to get to the next healthy plateau and stay there permanently. Watching my food intake and training for Triathlons. I am a runner but adding the biking and swimming is what allowed me to lose the last 10 lbs. My body just needed me to switch up the exercise. It was used to running and kickboxing and was stuck for a while. Highly recommend biking and swimming as low impact cardio lets you move further without wearing on the joints!
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