Last time I made a post here in December I weighed 235, and today I watched my scale and, well, it's only 234. Yesterday it was 233, I don't know what happened?
So, I went to do my measurements, and my stomach is the same, upper stomach went down maybe an inch and my thighs went.. UP!!!
I currently do weights every second day (so, every time I go to the gym). I do inner/outer thighs, abs, shoulders, and biceps.
My questions are:
- is it the weight training that us causing some parts of my body to bulk up?
- could it be muscle gain that is what's slowing down my scale movement?
- is muscle gain also what's making my thighs bigger?
Last time I made a post, I was worried I was not eating enough calories. When I do my BMR and add in what I am doing for weight loss then minus the 500 a day it says I should be eating 2513 sedentary and if I add in on my days I do cardio/weights I should eat 3212 (this is from the site Nutridiary). Is this accurate? I only eat around 1800 a day, is this too little so so I am in hybernation mode? I am scared to up it, because what if I causes me to GAIN weight?
Weight loss is really about you. There's no magic formula or anything that makes it easier to determine how much to eat and how much to burn. Personally I think the BMR calculations are really high for some people. And I (may be wrong here) think that 2000+ calories is too much for one day. Besides, I think the 'hybernation' mode is really only when you extremely restrict down to 800 or fewer calories. A lot of it could be that you're not accurately counting your calories. I do this all of the time. I think I'm eating 1200 but in reality I'm eating more like 1600. Take the time to try and find that calories of everything you're eating if you're not already. Or you could eat and then add 200 calories to the end for things like butter, oil, taking bites of peoples food, etc. I do this some days.
On weight training, it really shouldn't bulk you up to much. If you're worried about that I would go with lighter weights plus more reps. Muscle gain could slow down your weight loss but it shouldn't by much, because once you gain muscle more fat should be burning.
I'd use Fitday to calculate your caloric intake if I were you... The site you're using seems way too off-kilter for my tastes.
I don't know how tall you are, but the site I went to told me my caloric intake to lose weight was 1744. That's for someone 5'4 weighing 218 pounds (that's a guesstimate) and little to no exercise at 32 years old.
I'd actually -cut- the calories you're taking in by 400 to 600 in general... You're taking in way too many calories for your weight.
1800 is a pretty decent number, but I would be surprised if you have been doing that consistently for a month and only lost a pound. Good chance you might be eating more than you are thinking.
You probably don't need to up your calories, but do need to very carefully track what you eat and ensure that those 1800 are made up of healthy foods (i.e. you are not just eating say 1800 calories of rice a day or something like that).
There's probably some other hidden calories (or too many cheat days) in this story? If you keep eating at 1800 healthy calories you will eventually see the scale and measurements move.
I try not to get too caught up in the scale or even measurements when I know that my behaviors (eating and exercise) are right. Because sometimes you will do the exact thing for a week and lose 4 lbs and sometimes not anything as your body is a complicated machine.
Keep doing the right things (and make sure there is not stuff you are missing) and it will happen!
I'd use Fitday to calculate your caloric intake if I were you... The site you're using seems way too off-kilter for my tastes.
I don't know how tall you are, but the site I went to told me my caloric intake to lose weight was 1744. That's for someone 5'4 weighing 218 pounds (that's a guesstimate) and little to no exercise at 32 years old.
I'd actually -cut- the calories you're taking in by 400 to 600 in general... You're taking in way too many calories for your weight.
Hope that helps.
Less than 1800? That seems kinda extreme... it would mean I am eating less than 1500 a day.
I don't actually go by what the site says lol, I was just giving it as an example of how confused I am because every site says different calorie intakes.
I should mention, I count every bit of food I eat, this includes any sauces and dressing, and if 'm not sure then I count in more than less.
So, I am counting my calories, almost religiously, all day, and it doesn't seem to be helping too much. I am also spanning out any meals or snacks so I am not heaping everything in at once.
I kind of have an OCD disorder with certain things, and calorie counting became one of them, probably along with obsessing over my scale.
From what I am seeing more and more, I should be eating between 1800-2000 a day, and that I should 'zig-zag' that amount (example: 1800 on Monday, 2000 Tues, 1900 Wed, etc).
I appreciate any feedback, and if someone can let me know if that sounds right I will give it a try.
As for what food I eat, I have a lot of eggs, bread, veggies, a good helping of water (5 cups a day), cheese, fish, and red meat. If I eat out I try to limit to once a week and when I do I pick something as low in fat and calories as I can -I know I shouldn't eat out at all but I am working towards that and do not want to cutt off everything at once.
I hope this helps narrow everything down.. thanks!
I'm sorry, I didn't mean to confuse you even more... I was basing my numbers off the ones you gave from Nutridairy.
Have you considered consulting a dietician to see if they can tell you something concrete? I can't help but think there is a set number you should be shooting for here.
Bread has more calories than a lot of people think... Rice and pasta have at least 200 calories per one cup. Small sized pasta shells, for example, have 300 calories per one dry cup. YIKES. That's one meal's worth right there for me! So I try to have the smaller calorie stuff instead.
Last edited by MisfitRycher; 01-15-2010 at 11:58 AM.
I'm sorry, I didn't mean to confuse you even more... I was basing my numbers off the ones you gave from Nutridairy.
Have you considered consulting a dietician to see if they can tell you something concrete? I can't help but think there is a set number you should be shooting for here.
Bread has more calories than a lot of people think... Rice and pasta have at least 200 calories per one cup. Small sized pasta shells, for example, have 300 calories per one dry cup. YIKES. That's one meal's worth right there for me! So I try to have the smaller calorie stuff instead.
That's ok I had a feeling you were going by the Nutridiary numbers.
I know you were asking about my stats, I'm 24, 5'8" and right now 234lbs. I'm looking to get to 160.
I think I've tried every site available to calculate what calories I should be taking in, and I've had crazy mixed numbers.
For bread I have two slices in a day (if I have any) that's 160 according to the back. As for pasta, and I'm with you on the YIKES, they do have a ton of calories. I'm very careful to measure out as per the back.
Even though this will sound like an excuse, I have to cook everything for me and my boyfriend, so I find myself making meals like spaghetti and things like that which are easier to make two portions out of. But, lately, I've been letting him fend for himself and just making myself something small lol
Sorry, maybe I missed this, but how many calories are you eating daily on average?
Also, I'm highly doubtful that the numbers/measurements are from more muscle mass. To add muscle mass you need more calories that are then converted into muscle from your workouts. (That's why bodybuilders eat thousands of calories a day!) When we are eating with a goal of a calorie deficit, that makes adding muscle mass to our bodies very difficult.
If you are working out regularly and definitely eating a calorie range so that you're having an energy deficit at the end of the day, then something is wrong. You might want to visit your doctor and/or an endocrinologist to see if you have a thyroid issue.
- is it the weight training that us causing some parts of my body to bulk up? No. Lean muscle mass takes years to achieve, perhaps 3-5lbs per year on a female who weight trains her full body on a consistent basis (3-5x per week). You are only training small isolated muscle groups (no chest, legs) and there is not much muscle to be had in those spots anyways.
- could it be muscle gain that is what's slowing down my scale movement? See above. No. You could be retaining water, you might not be accurately measuring your food.
- is muscle gain also what's making my thighs bigger? No. It takes years to build a decent amount of muscle mass, especially if you are not hitting main groups like quads.
I only eat around 1800 a day, is this too little so so I am in hybernation mode? I am scared to up it, because what if I causes me to GAIN weight? - 1800 is fine for fat loss.
Why is weight loss so complicated? haha
It is very difficult, nearly impossible, to gain muscle on a calorie deficit. If you are unable to lose fat at 1800 calories, it can be a few things.
1. You are not counting your calories properly (this is a common mistake) - while you may be COUNTING properly, you may need to actually weigh/measure food for an accurate intake.
2. You have a medical condition
You're taking in way too many calories for your weight.
.
1800 is fine for fat loss at her height (5'8!) and weight. If she goes lower, she's going to experience some muscle loss. Slow and steady at 1800 will win the race.
It seems to me that the website you used is probably suggesting calories that are too high for you. Everyone is different and the site doesn't know YOUR body. It's just an estimate.
A few questions to consider:
How do you know how much you burn through your cardio?
If I were you, I wouldn't eat back the calories that you supposedly burned through exercise because you don't actually know how much that is.
Are you measuring your calories accurately?
You should be able to lose on 1800 calories. How are you counting your food? If not, you may need to go to 1700. I don't think that 1800 is too low, but it's your body and your choice. However, I'd have to warn you that it may not be a good idea to follow the site and eat 3212 calories a day!
Are you measuring yourSELF accurately?
I know that, for me, it is difficult to measure my body. One day I hold the tape more snug, other days it's quite tight. I try very hard to make sure it's about the same. How big is the difference in the two measurements?
Last edited by jkinboston89; 01-15-2010 at 01:51 PM.
It is very difficult, nearly impossible, to gain muscle on a calorie deficit. If you are unable to lose fat at 1800 calories, it can be a few things.
1. You are not counting your calories properly (this is a common mistake) - while you may be COUNTING properly, you may need to actually weigh/measure food for an accurate intake.
2. You have a medical condition
I do measure my food accurately. If it doesn't go by a cup on the back then I do conversions depending on what food it is.
Someone suggested once I might have a thyroid issue, but I AM losing weight, just slowly. So fr I've lost 5 lbs in 2 months, but I'm being told by people close to me that I should be losing more, which is why I made this post.
It seems to me that the website you used is probably suggesting calories that are too high for you. Everyone is different and the site doesn't know YOUR body. It's just an estimate.
A few questions to consider:
How do you know how much you burn through your cardio?
If I were you, I wouldn't eat back the calories that you supposedly burned through exercise because you don't actually know how much that is.
Are you measuring your calories accurately?
You should be able to lose on 1800 calories. How are you counting your food? If not, you may need to go to 1700. I don't think that 1800 is too low, but it's your body and your choice. However, I'd have to warn you that it may not be a good idea to follow the site and eat 3212 calories a day!
Are you measuring yourSELF accurately?
I know that, for me, it is difficult to measure my body. One day I hold the tape more snug, other days it's quite tight. I try very hard to make sure it's about the same. How big is the difference in the two measurements?
A. I eat 1800-1900 a day, I do 45-60 minutes or cardio 4 times a week, according to the machine I lose 350-400 a session, I'm assuming it's more as the higher you weigh the more calories you lose (but I'd like someone's opinion on this, as it's just what i read online).
B. Don't worry, I'm definitely not eating 3212 a day lol! I will try what you said and go down to 1700 if I don't see any more less in a week from now. I am also changing it up at the gym by going on a different machine in hopes it gets my metabolism kicking, I have a feeling my body is getting too used to the routine.
C. When I measure I make sure to relax (no holding it in) and to not pull the tape too tight that it cuts in, just snug enough. I have lost an inch on my tummy and half a inch on my abdomen. I lost another half inch on the tummy this week as well. B
But, my thighs have gone up in inches -could that be because of the weights? That one has me confused as I thought that was the answer to why my thighs are bigger but then people are telling me I can't be gaining muscle mass due to the fact I am not taking in enough calories like body builders too -this too I'd like to have an opinion on if I can.
I'm back again with more questions lol!
