Just figured out how to make my fitday journal public, was wondering if i could get some advice on it.. I have been keeping pretty decent track of stuff for the past 3 weeks i think. Some days i have left off dinners bc i dont know how to estimate it, but im not eating junk... Whatever i inputted on that is what ive eaten, usually nothing more, nothing less. I am on a weight loss plateau and im not sure how to get off it. Please take a look, advice is welcome.
Check my Fitday please?
- Thread starter USFbull22
- Start date
theleip
2
Well like I had thought in a previous thread you are not eating enough. Your calories are way way to low. You are eating below your bmr or in easier terms if you were a coma patient they would give you more calories than that.
When you lose weight fast like that by eating to under your calories you hit plateaus eventually and your body will start to store anything it has left in fear of not having energy for future days. So what you put in gets stored. What you have already get stored and you will lose more muscle than fat.
Because you have been eating so low for so long you need to re-power your metabolism or else you are going to gain weight back (this is called yo-yo dieting). I would start to increase your calories slowly while maintaing a strength training program only. Week by week take up your calories by 100 until you reach your needed caloric intake. If not sure what that is go here to figure out your caloric intake needs with activity.
Giving your body more calories is the only way your body is going to let go of the fat.
When you lose weight fast like that by eating to under your calories you hit plateaus eventually and your body will start to store anything it has left in fear of not having energy for future days. So what you put in gets stored. What you have already get stored and you will lose more muscle than fat.
Because you have been eating so low for so long you need to re-power your metabolism or else you are going to gain weight back (this is called yo-yo dieting). I would start to increase your calories slowly while maintaing a strength training program only. Week by week take up your calories by 100 until you reach your needed caloric intake. If not sure what that is go here to figure out your caloric intake needs with activity.
Giving your body more calories is the only way your body is going to let go of the fat.
Given what im eating, how can i increase my calories by 500 or so and still be eating healthy? I find myself not as hungry lately and eating 1200-1300 cal/day im satisfied. I guess my biggest problem is overeating, since thats is what i used to do and its what got me to 240lbs in the first place. I am deathly afraid of getting back into that habit. I dont want to eat extra when im not hungry for that reason. What should i do? What could i add to my daily meals to bring it up to a sensible caloric intake?
theleip
2
When you don't eat enough over a long period of time it supresses your appitite and hunger. I can feel for you about where you are coming from and we are not here to point fingers. However the answer to your problem that you keep posting about is simply to eat better and eat more.
I get in 1800 calories or more when cutting and I am a 5'4 130ish pound girl. All my foods are clean and whole. You need to tally up what your numbers are and eventually try to get to that number. You may even have to eat at maintenance for a while. I know it sounds frustrating but when you lose weight in a unhealthy manner it becomes more work to keep losing it or to keep it off. Fast in short term equals more and harder work in the long term.
Check out LV's Shopping list http://www.fitness.com/forum/nutrition/lvs-grocery-list-19098.html
and from that throw together some things. If you work at increasing your calories in a slow and steady pace while keep up your strength training you will not gain much weight and could even put on some nice muscle.
So work on patience, eating healthy, getting in a healthy state of mind with body and food and you should get to where you want to be.
I get in 1800 calories or more when cutting and I am a 5'4 130ish pound girl. All my foods are clean and whole. You need to tally up what your numbers are and eventually try to get to that number. You may even have to eat at maintenance for a while. I know it sounds frustrating but when you lose weight in a unhealthy manner it becomes more work to keep losing it or to keep it off. Fast in short term equals more and harder work in the long term.
Check out LV's Shopping list http://www.fitness.com/forum/nutrition/lvs-grocery-list-19098.html
and from that throw together some things. If you work at increasing your calories in a slow and steady pace while keep up your strength training you will not gain much weight and could even put on some nice muscle.
So work on patience, eating healthy, getting in a healthy state of mind with body and food and you should get to where you want to be.
recheck fitday?
If you all wouldnt midn rechecking my fitday? over the last week ive been trying to up my calorie intake since it was severly low. I think i have most the stuff on there except thanksgiving, but i didnt eat poorly that day but definitley ate enough lol Some of the days have dinners left off bc i didnt know how to enter them into fitday, but i did eat over 1k cal everyday, prolly 1500 i would guess or more
If you all wouldnt midn rechecking my fitday? over the last week ive been trying to up my calorie intake since it was severly low. I think i have most the stuff on there except thanksgiving, but i didnt eat poorly that day but definitley ate enough lol Some of the days have dinners left off bc i didnt know how to enter them into fitday, but i did eat over 1k cal everyday, prolly 1500 i would guess or more