I have been losing weight since June 15, Until October 24 I wasn't that serious about it. from October 24 to Now I lost 10lbs (though I am sure 5lbs of that was water weight) I joined a gym weighing 126 lbs and my 1st workout was on November 10. I workout 5 nights a week, I do cardio every time I weight train 3 times there three times a week and burn anywhere from 300- 500 calories a visit (lets average it to 400). there is no way I have gain enough muscle to stop my weightloss. today December 6, I weight 125 lbs
For the first couple of weeks I cut my self down to 1200 calories, which sounds bad but understand that I am 5 foot 2 and I burn 1517 a day before activity, so 1200 was only 300 less. I have since gone up too 1300 a day just incase 1200 was subtracting too much. my BMR is 1372
A typical day of food
1 serving of ceral with 1/2 cup of milk 1%
1 100 gram container of yogurt 4% MF
1 Banana (or other fruit)
1% cottage cheese (113g)
Large meal of the day for example chilli (this meal consit of 400- 600 calories)
Fruit such as 2 cleminties
Dinner (after workout 8:15-9 pm)
I would eat like that 3 times a week
two time a week when i am not working out my lunch would be small like cracker (triscuits, 8 and hummas 2 tbsp) and would have a dinner 400-600 calories at around 6:30
Saturdays and sundays are cheat days for me where i allow more calories i would say close to 1800 calories.
Also i am thinking it couldn't be a plateau because it seems to have started when i joined the gym.
so why have I stopped loosing weight?
I'm thinking I wrote too much
Original Post by deadflowers_:
Muscle weighs more than fat. So if you've been working out you could be losing fat and turning it into muscle which is definitely not a bad thing. I also think you should eat more calories. If you deprive yourself your body will think it is starving and it will hold onto all the weight it can.
thanks, No I know all about starvation mod but i am only eat 72 less calories then my BMR and it has only been like 5 weeks so I don't think it that.
NO, I don't think you wrote too much. I am new to all of this weight loss stuff. Been at it three weeks and lost 10 lbs, But, when you start toning your muscles, muscle weighs more than fat. So it might not be a bad thing that you have not lost. You might not need to lose. Just tone what you have. Your current weight is my goal weight. 126 lbs is not fat IMO. HTH.
No I Don't think i am fat I am just trying to loose my love handles so I need to loose enough body fat to get rid of them I am also 5 2 (not sure if i mentioned that above) I was hopping to loose 5-10 more lbs before moving up too maintaince.
Its just so frustrating to not see the scale go down.
you're not eating enough, that's why.
I have thought about that though and i keep running that through my head and with a BMR of 1372 1300 is on the low side but its not too little.
though trying more can't hurt if i can't find anyother reason I will try eating more and see if that helps
I would love to hear more of your thoughts carmenxox you think i am eating too little more then fair enough how many calories should i be consuming a day in your oppinion?
Eating just under your BMR when you are working out 5x/week (at it sounds like you are doing plenty during those workouts?) would in my opinion qualify as "not enough".
So then how many calories should I be eating per day
eeep I am not even sure I could eat more
what about 1550 per day? does that sound better?
Without doing any math, yeah, it'd probably be better. I think you said you burn about 1500 sedentary, so you are burning around 2000 with your workouts - 1500 would give you a 500 cal deficit which is probably the highest you should go with your stats.
thanks! do you think should I expect some Initial weight gain until my metablism adjusts?
Sucky. What is your calorie intake and out put like?
You should never be eating below your BMR. On a day when you are sedentary you burn about 1650. If you are burning 400 calories at the gym, your burn on those days is 2050.
You are small and in the middle of the normal BMI range, so if you want to be healthy you will have to have a very small deficit. Sure it'd be great to have a 1,500 calorie deficit and lose weight like a 6'5" 350 pound guy, but that is not realistic for you.
You will gain some weight when you first start lifting weights. You gain water weight as your muscles increase glycogen storage. This is healthy and a one time thing. If you gain a couple of pounds, but are healthier and look better, is that a bad thing?
Given your small size, I would keep your deficit under 300. Maybe eat 1500 on days you don't go to the gym, and 1750 on a gym day. I believe you have some history of under-eating, so initially you will probably gain some weight. Focus on fitness and try not to worry too much about your weight. Track your strength and conditioning progress. If you consistently get stronger and better conditioned, you will ultimately end up meeting your goals.
People often seem to get their BMR confused with their sedentary burn rate. BMR is what you would burn in a coma in bed. It is the MINIMUM your body NEEDS TO KEEP YOU ALIVE. The minute you wake up and start your day you are sedentary. You never eat below your BMR because that is what your body needs minimum to stay alive and you are not comatose. You probably burn more than you think and CC tends to estimate low especially if you put in a goal date.
When a drought is announced you don't head straight for the reserves. In fact, you do the opposite you conserve water by only using it for whatever is essential to keep the reserve as full as possible to get you through the drought. Your body does the same thing. In holds onto the reserves to get you through lean times. So you aren't doing your metabolism or body any favors by eating too little.
When they say 1200 calories is bare minimum for short sedentary older women they are referring to those 5' and below. Those 2" do make a little bit of a difference. I am guessing you are not an old lady that puts you out of that category and you have established youaren't completely sedentary. Also you said your BMR is higher than 1200 and that flat out puts you out of the bare minimum 1200 category.
I often see people entering into dieting with the idea that they have to eat as little as possible, lose as fast as possible, and lose as much as possible. None of those things are true and none of those things lead to lasting results and in fact set you up to yo yo diet. The main focus should be creating/maintaining a healthy strong body that will carry you for a lifetime weight is secondary. Make changes you can live with and give yourself and your body time to adjust.
On another note I think I'd throw some more vegetables into your diet as well, they have important nutrients and vitamins in them. You may be getting some at dinner but I can't tell from the example you gave.
Slow and steady is the way to go. Good luck.
if you don't consider yourself "fat" but don't like your love handles, you may be better off working on your body composition than trying to lose more weight. You might weigh a little more but have an overall leaner look.
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