Calories/losing weight.

[junebugmom01]

Hi everyone, I have never posted on this board, but was hoping maybe you guys could guide me. I am trying to lose weight. I need to lose about 50 pounds (I would be more than happy with 40). I have went on a healthy eating "diet", aka..lifestyle change. Started March 1St. So, I have been counting calories and trying to be more mindful of what is going into my body. I have lost 17 pounds (the first 15 being March-April). I only lost 2.6 pounds this whole month of April. I am dissapointed to say the least. I feel like I have been working so hard for only 2 pounds. I have continued to eat junk once in awhile (burger & fries /pizza/Mexican) because I realize I will never fully give up this..I want this to stick. I usually allow this "treat" meal once per week and the next day am back at it. On most days I stick around to 1200 calories and I average "working out" in some form 4 days a week..which can vary greatly from a 30min walk with my kids to going to the gym and doing the elliptical for an hour. Some days I do both. It just depends on life. I realize this is a process, but I had hoped and wanted to lose at least 5 pounds this month. I mean 5 pounds in a month should be possible, right? I got on Google and was looking at how many calories I need and I am seeing such a huge difference. Some sites say 1200, some may say 1400-1600?? Anyway, anyone have any personal experience on this that they could share? I apologize for it being so long, just wanting to give an accurate picture of my lifestyle/etc.

Any weight loss tips/guidance/help would greatly be appreciated!

[gt7301b]

EAT MORE!!! 1,200 calories is not enough, especially if you are working out. I usually eat back most of my workout calories and end up around 1,400 net when I am in weight loss mode.

Don't be to hard on yourself either, weight loss ebs and flows as your body adjusts to your new routine. 2.6 pounds in April is great, not every month can be a 5 lb month. I know I do better if I eat more proteins/ good fats than carbs.

wambam, has some good sites that will help you better figure out what you should be eating.

[wawa]

Weight loss plateaus like that are very normal. I suspect either adjusting your ratio of protein/carbs/fat or even upping your calories a bit (1200 is low...do you eat back your exercise calories?) would help, but I'll let the actual experts weigh in here.

I just wanted to respond to say Congrats so far on accomplishing so much of your goal!! And fantastic mindset! I wish you tons of luck getting the rest of the way to where you want to be.

[mversace16]

Definitely eat more! 1500 is a good starting place (depending on height) with a good percentage of protein. Also take measurements and pictures, the scale is only one tool and doesn't always capture all your progress. Great job on what you lost so far! Plateaus are also normal.

[wambam]

1200 is probably extremely low. Calculate your TDEE mad subtract 10-15%. tdeecalculator.net

Also, I recommend focusing on protein, fat, and vegetables to keep you feeling full. I like a 50/25/25 breakdown on fat/carbs/protein but that is personal preference and not a hard and fast rule.

I am not an RD or other medical professional.

[Deleted]

1200 is low, and weight loss plateaus are totally normal. 2.6lbs in a month is damn good, so be proud of that!

Change things up. Increase your calories, play with macronutrients. Wambam is correct - focus on protein, fat, and vegetables with only occasional healthy grains. Make sure you're drinking your water.

Whenever my weight loss stalls, I change things up. I was simply using intuitive eating and weight was coming off between that and having weaned my daughter. It stalled out about a month ago, so now I'm using carb cycling and I've added running back into my regimen. One other note, you mentioned a lot of cardio but consider some strength training. If you can find a bodypump class nearby, that's a great option.

[OrangeBanana]

Definitely more calories! Throw a few healthy snacks in there and you will be where you need to be.

Also be sure you aren't just paying attention to the scale. Working out will build some muscle and that weighs more than fat. To give you an idea, I have been running and doing weight based activities 5 days a week since the beginning of the year. I have been eating healthy and smaller portions. The scale has only moved about 5 pounds but my clothes are falling off of me.

[bostonmichelle]

Another vote for more calories. I usually eat net 1500 during weight loss which means 1500+eating back workout calories and lose about 0.5lbs a week. During maintenance it's usually 1600-1800+workout calories. I'd try going up to 1400+eating back workout calories and see if that works.

Also pay attention to your carbs/protein/fat ratio. I can usually drop a few pounds quickly just if I eat more protein versus carbs. I try to stick to 45/30/25 when not marathon training and go up to 50/25/25 during marathon training is not a bit heavier on carbs.

[cole]

Ditto others who recommend calculating your TDEE for yourself. Without knowing your stats, no one can say definitively what is too much or too little for you.

Congrats on the 17 pounds, that's a tremendous accomplishment!

[sweetptater]

Yup, more calories, especially if you're only eating 1200 then working out. Up your protein and fat, cut back on carbs. You've gotten a lot of good tips above!

[itsme]

Congratulations on your weight loss.

[juliabug]

I know that there are a lot of factors. I am really short and work a desk job. My daily calorie goal is 1200 plus whatever I burn from exercise. It is just enough that I have to be careful about what I eat in order to feel full.

[emilyinchile]

Weight loss of .5 - 1 lb per week is considered sustainable, so 2.6 lb in a month is within that normal range. At first it's more common to have a big loss if you've really revamped your eating habits. Congrats on your loss so far and on what sounds like a good outlook on making this a long-term change - hang in there, incorporate some of the advice given here, and keep watching the pounds come off slowly but surely!

[katyintx]

You say you only lost 2.6 in the month of April, but have you taken measurements or pictures and compared to last month? I'm guessing your body composition has shifted. Either way, congratulations on losing weight and taking the steps to being a healthier you!

I also am wondering if you're eating back your calories that you burned working out, and if you're maybe eating too little...

[junebugmom01]

Thank you everyone for replying with all the congrats, advice, and encouragement. It really is greatly appreciated. Sorry for not giving my stats earlier! I'm short -about 5"3 and weigh 183. I carry a LOT of my weight in my thighs and butt. (Any good exercise specifically for thighs? ) I feel like I look better overall but felt like I worked so hard and expected a bigger loss.. but at least it's a loss.
Oh, and sometimes I eat my calories back after working out. I try to keep it 1400 and lower though because I don't always trust/know how many calories I burn while working out. I was thinking about getting a fitbit but am overwhelmed with the options!
Again, thank you so much for all your help everyone!

[itsme]

Apr 29, 2016 16:20:23 GMT -5 junebugmom01 said:

Thank you everyone for replying with all the congrats, advice, and encouragement. It really is greatly appreciated. Sorry for not giving my stats earlier! I'm short -about 5"3 and weigh 183. I carry a LOT of my weight in my thighs and butt. (Any good exercise specifically for thighs? ) I feel like I look better overall but felt like I worked so hard and expected a bigger loss.. but at least it's a loss.
Oh, and sometimes I eat my calories back after working out. I try to keep it 1400 and lower though because I don't always trust/know how many calories I burn while working out. I was thinking about getting a fitbit but am overwhelmed with the options!
Again, thank you so much for all your help everyone!

I'm just slightly taller than you and started at 183.  You can do this.  Keep chugging along.  There are going to be a lot of ups and downs during the process but keep looking to the future and what you want out of this when you hit a down moment. 

[ktzmoh]

Of course I echo what everyone else is saying re eat more calories. Im eating 1775/day and losing steadily, but I factored in the training I am doing , which is substantial.

My other advice to you is to stick around here and don't be shy. Having a community and support system in place is so incredibly important. This place is full of inspiring stories, strong women, women just starting out and women who are veterans of the H&F world. We support each other and we inspire each other.

Congratulations on the great start!