I am trying to lose 80 pounds and would like any advice on how to calculate my calorie intake. I have been exercising for several weeks and have only lost 4 pounds. Is it possible to not eat enough? I have elimated sugar, and am eating mostly salads and grilled or baked chicken for dinner. I am also exercising 6 days a week. AaW
Is it possible to not eat enough?
- Thread starter AaW
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carres1973
Cathlete
Yes, I think it is definitely possible to not eat enough. There are many websites that will help you calculate an estimated needed caloric intake. Be careful though! The figures can vary from very high to very low. I like to average them out and go somewhere in the middle.
Are you writing everything down you eat so that you know for sure how many calories you are eating? Try adding in a hundred or so for a week or two and see what happens. If you are exercising vigorously, you might need to eat more calories as well.
Good luck to you!
ETA: How many weeks is "several?" Be patient and don't expect more than your body can give.
Carrie
Are you writing everything down you eat so that you know for sure how many calories you are eating? Try adding in a hundred or so for a week or two and see what happens. If you are exercising vigorously, you might need to eat more calories as well.
Good luck to you!
ETA: How many weeks is "several?" Be patient and don't expect more than your body can give.
Carrie
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meowracer
Cathlete
You should not restrict your calories too much - your body will go into starvation mode and actually hold on to the fat. It is a fine line to walk, granted, but well worth the effort. Keep up with the ratios of food that you are eating, carb/protein/fat totals, etc. All the best! Some people here have had great success with Burn the Fat, Feed the Muscle (that author also has a new book for fat loss) and Precision Nutrition - both programs allow you eat more and lose more.
dbelden1
Cathlete
www.fitday.com is another free site that will help you determine what you should be eating, and has a free calorie/meal tracker that you can customize with a great food list already... I used it a few years ago, and started it again this week! I did purchase the PC version, but used the online version (which you can use from any computer ~ home, work, etc) so it is easy to access where ever you are 
Good luck with your journey!
Good luck with your journey!
hiitdogs
Cathlete
What was your exercise level before you started the 6 days per week routine? Sometimes when you up your exercise level your muscles will retain more water for several weeks. If you stick with your exercise, it will eventually come off.
I really had problems losing weight and my weight didn't come off until I added lots of fruit and veggies, omega-oils and probiotics and added interval/HIIT workouts - steady state cardio doesn't do much for me, I have to do 3 to 4 HIIT workouts per week. Since July 08 I have lost 71 lbs but I had weeks were things just stalled.
I don't think there is any one-size fits all recipe. My advice would be to track everything in a diet/exercise log. www.fitday.com, www.sparkpeople.com or Cathe's nutrition software is awesome (but there is a cost) Track diligently for a month, you will find out what works for you.
Hang in there!!!
I really had problems losing weight and my weight didn't come off until I added lots of fruit and veggies, omega-oils and probiotics and added interval/HIIT workouts - steady state cardio doesn't do much for me, I have to do 3 to 4 HIIT workouts per week. Since July 08 I have lost 71 lbs but I had weeks were things just stalled.
I don't think there is any one-size fits all recipe. My advice would be to track everything in a diet/exercise log. www.fitday.com, www.sparkpeople.com or Cathe's nutrition software is awesome (but there is a cost) Track diligently for a month, you will find out what works for you.
Hang in there!!!
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fit44
Cathlete
Something else to consider. The scale lies!
http://www.skwigg.com/id12.html
Use a tape measure and record your measurements
http://www.skwigg.com/id12.html
Use a tape measure and record your measurements
atiman
Cathlete
I just wanted to mention that not losing weight doesn't necessarily mean you're not losing.
I have lost a size without losing weight on a scale. The next size down from that was with only a 3lbs weightloss. The next size down from that was about 2lbs. I went from a size 12/13 to a 2 (total weightloss maybe 23-27lbs). Those last 3 sizes down had the least amount of weightloss. If aren't seeing changes in clothing, then I would also check out your calorie range.
Too low doesn't work and too high doesn't work. Just make a small change like 100 cals either way and see if that helps at all.
I have lost a size without losing weight on a scale. The next size down from that was with only a 3lbs weightloss. The next size down from that was about 2lbs. I went from a size 12/13 to a 2 (total weightloss maybe 23-27lbs). Those last 3 sizes down had the least amount of weightloss. If aren't seeing changes in clothing, then I would also check out your calorie range.
Too low doesn't work and too high doesn't work. Just make a small change like 100 cals either way and see if that helps at all.
horseshowmom
Cathlete
Absolutely yes! Personally I've never experienced that phenomenon but my trainer has said when she reviews food journals for *plateauers* (is that even a word?) it's a pretty even split between overeating and undereating!
but my trainer has said when she reviews food journals for *plateauers* (is that even a word?) it's a pretty even split between overeating and undereating!
cendrine
Cathlete
I read somewhere, that if you are exercising you should not go below 1200 calories because it can affect your mood among other things.
It is tempting to go as low as you can to loos as fast as possible, but you want to do this for life, so what's the rush...
Also, along with what some others have said, just because the scale doesn't show it, doesn't mean you are not loosing. If you are building muscle, then you might be losing fat, but because the muscle you are replacing it with is heavier than the same amount of fat, the scale may not reflect it, However, muscle takes up less space than fat, thus the drop in clothing size without much lbs lost.
My body mass index is actually rather high compared to others of the same size and and hight, but they don't work out and so I have more weight because of more muscle mass.
My advice is to ditch the scales alltogether, that's what I have done and I have never looked back. You are a much better judge of your progress by how you feel and look than how much you weigh.
Hang in there and don't give up! You are doing great!
Cendrine
It is tempting to go as low as you can to loos as fast as possible, but you want to do this for life, so what's the rush...
Also, along with what some others have said, just because the scale doesn't show it, doesn't mean you are not loosing. If you are building muscle, then you might be losing fat, but because the muscle you are replacing it with is heavier than the same amount of fat, the scale may not reflect it, However, muscle takes up less space than fat, thus the drop in clothing size without much lbs lost.
My body mass index is actually rather high compared to others of the same size and and hight, but they don't work out and so I have more weight because of more muscle mass.
My advice is to ditch the scales alltogether, that's what I have done and I have never looked back. You are a much better judge of your progress by how you feel and look than how much you weigh.
Hang in there and don't give up! You are doing great!
Cendrine
hiitdogs
Cathlete
Really? By May?? That's quite fast, as in a little unrealistic.
In order to do that you would need to lose 4 lbs per week. It is next to impossible to lose 4 lbs of fat per week unless you want to also lose muscle mass which is not the recommended way to do because it will also slow down your metabolism.
You may want to reevaluate your goals.
carres1973
Cathlete
I have to agree. You may be setting yourself up for disapointment trying to lose so much weight so quickly. Do it healthy by setting up realistic goals, eating healthy, and exercising. Good luck to you!
Carrie
Carrie
kathryn
Cathlete
I agree this is unrealistic.
If you want to lose FAT (and not muscle, or temporary water weight), then 1-2 pounds per week is what is usually suggested.
Remember, slow and steady wins the race. You didn't put those 70 pounds on in a short time, and taking them off permanently will take more time.
amyg
Cathlete
I'm 5'2" and it took me 14 months to lose 45 pounds. I couldn't give weight loss my entire focus at that point since I had many life transitions during those months but I don't think I'm that focused anyway!
That said, I haven't gained it back and it has been 7 years. I'd rather this way than yo-yoing!