All you successful losers...your opinion please

gretchenwb
gretchenwb Posts: 70 Member
in Food and Nutrition
I checked my net Calories for the last 16 days, and 11 days were 1,200 and less, only 7 days were about 1,400 calories. Am I killing my metabolism, and is this why I have gained my weight back in spite of jogging every other day? I am adding strength training on opposite days, and I have calculated 1600 as a good point to lose .5 per week according to several threads on calculating TDEE accurately. I also know I need to cut my carbs and up my protein.
Age 48, female
Height 5.4 1/2
Weight 180 lbs
BF-42%
Goal Weight 145 (but I will take anything at this point)
Inches lost-3 from hips, 2 from waist

Replies

  • IveLanded
    IveLanded Posts: 797 Member
    Yup. Especially if you are adding strength and you aren't getting enough protein, I think you're going more harm than good with 1200 and under. My suggestion would be to aim for 1300 as your minimum, at the very very least.
  • gretchenwb
    gretchenwb Posts: 70 Member
    Thank you!!!
  • Zichu
    Zichu Posts: 542 Member
    Well your TDEE is about right I think. According to a site I just used your TDEE is 1809 for little to no exercise. So you would need to eat that much to maintain your weight if you didn't exercise.

    To lose 0.5lb you would need to eat about 250 calories less than your TDEE. So you would drop it down to about 1559. I've had a look at your diary for the past few days and except for one day where you went over by quite a bit, you are going under your calorie goal from like 300 to 600 calories which isn't enough at all.

    For a couple of weeks, eat at 1559, or at least within like 50 calories of it. If you exercise, eat back those calories and see how it goes.


    Like Ive suggested, you should be getting more protein, especially if you are lifting weights. You need it to help repair your muscles else you aren't going to get anywhere.
  • gretchenwb
    gretchenwb Posts: 70 Member
    Terrific advice-my goal is 1600 and I only met that yesterday when I jumped off the wagon in frustration! I have never eaten back my exercise calories. I am pretty sure those jogging calories are off, because my entire neighborhood is gentle, and some steep hills. Anyway, I am off to the grocery to get some good foods! Thank you so much!
  • michellekicks
    michellekicks Posts: 3,624 Member
    Well your TDEE is about right I think. According to a site I just used your TDEE is 1809 for little to no exercise. So you would need to eat that much to maintain your weight if you didn't exercise.

    To lose 0.5lb you would need to eat about 250 calories less than your TDEE. So you would drop it down to about 1559. I've had a look at your diary for the past few days and except for one day where you went over by quite a bit, you are going under your calorie goal from like 300 to 600 calories which isn't enough at all.

    For a couple of weeks, eat at 1559, or at least within like 50 calories of it. If you exercise, eat back those calories and see how it goes.


    Like Ive suggested, you should be getting more protein, especially if you are lifting weights. You need it to help repair your muscles else you aren't going to get anywhere.

    ^^^ This.

    And if you're not sure about your jogging burn, eat back half of the calories you calculate.
  • gretchenwb
    gretchenwb Posts: 70 Member
    Thank you mrsbigmack-that sounds reasonable. I am aiming to eat at least my goal, and 1/2 my exercise calories, and am strength training on non running days.
  • wahmx3
    wahmx3 Posts: 633 Member
    This sounds exactly what you should do.
    Thank you mrsbigmack-that sounds reasonable. I am aiming to eat at least my goal, and 1/2 my exercise calories, and am strength training on non running days.

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