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We can split hairs if you like! I understand why you would say that. Im using actual formulas that I use in my business as a nutritional consultant and habit coach. Two things you should understand: 1). Calories on packaging as well as reported on websites have up to a 30% margin of error. 2). Our bodies aren't machines…

The 1600 number is pretty close to low activity people maintaining 120 fyi. If you want the complexity of counting calories, eating back calories, weighing food, re entering data, reevaluating numbers..... Or just eat 1600ish calories till goal. Complex or simple Its really up to your ability to juggle that and whatever…

Don't listen to this. Bad ankles is usually from the weight. Do you have access to a pool? Local fitness club or association? Train in the pool. Also, basic calisthenics ala Convict Conditioning on YouTube would be an excellent start. Dragonloki has an excellent channel. Start on step 1 and work it! You wabt to weigh 120?…

You're more aware than most. Stubborn fat, usually colder than the rest of the body, takes longer to lose. Feel the spot above your glutes and you should find the skin significantly cooler. That's because it lacks blood flow. Before modifying macros try the following: 1-2x a week do 10 mins of sprints. You'll sprint for 15…

You both can add me if you like

I often ask "Are you eating to survive? Or out of boredom?"

Thanks! I'm always open to helping others!

V8

I'm actually in school for psychology for just this thing.

1). How long have you been an emotional eater? 2). What happens BEFORE you have the screw it attitude? 3). What would you rather happen instead of the screw it attitude. 4). When will you decide to believe that the devil and angel don't exist?

Nutrition quality gets sacrificed on the altar of arithmetic.

TBH you really can't unless you go to a metabolic lab.

Stress. When sympathetic nervous system is the driver, you could actually gain weight in a supposed deficit. /ShotsfiredCICOpeeps

Have you spoken to a therapist? How would you rather be? What would it take for you to get there?

A slight deficit should do the trick. Since pole dancing is a form of strength training in itself, add in a day or two of 10min sprints. Sprint 15-30s, rest 2mins, wash rinse repeat.

If you're burning 7000kcal and what you consume, you are net zero. Please stop. You don't know what you're talking about. OP "I'm 5ft weigh 113lbs" This person should be looking at 1/4 to 1/2lb losses per week if anything at all! This person states that their TDEE is 1400. Let's do some math. BMR alone is appx 1300 Going…

Nice attitude. Some people have a down regulation of metabolic rate and should incr their intake. Keep in mind, OP is eating 1200/day. Not exactly long term nutrition in anyone's book. OP, look up reverse dieting and understand that it takes twice the amount of time to reverse diet and keep the weight off, as it did to…

Absolutely. Keep moving forward as your body adjusts to the incr in food. Reduce sodium intake a little, 2300mg is good. Some could go less but if you start having muscular cramps, you could be too low. Incr potassium, magnesium, and zinc, since most people are deficient.

Therapy

How overweight are you? Height Age Weight

They aren't being honest generally. Or Hiding an eating disorder.

@troncat9 We can work it out if you send a PM. I think once you supply the big picture in one place, you'll have a better understanding of where to go next. Send me a PM with your stats and I'll point you in the proper direction.

That's TDEE. Reduce intake from 250-500, track consistently, see where you are next month.

What part of my post is incorrect? Consistentcy over time you'd see results. Suppose for a moment her BMR is 1400, doubtful but let's just say it is. BMR is life sustaining energy use. If she gets 10k steps a day but leads a sedentary lifestyle, 1400x1.5=2100. She would lose weight at 1500-1600/day. Now if we use actual…

Eat 1500-1600 cals a day for a week. See how you do then adjust.

"So, find what calorie range has you maintaining weight for a month." Forgot to cover this in my last answer! You look at your food diary over the last week or so and see where the weight sits. Since most people look to loose weight indiscriminately, it's important to them that the scale goes down. Also the average person…

That's blood glucose dropping. Use slow carbs like oats or veggies, lean protein and a little more fat to slow the digestive process. Hope that helps. PS: Breakfast cerial is the biggest culprit of this IMO.

I'll say this, and this is from a conversation on Eat, Train, Progress forum on Facebook: Knowing what I know now about distance training, it takes expert communication on the trainers side to relay specifically what the client needs to do in order to succeed. The clients success goes up with how much they invest in that…

My clients know not to cut out anything they don't want to unless it's extremely detrimental to their health ie: allergies, sensitivities, etc... After a month of slowly withing down to 1 coke a day instead of 4.... Big difference.