EazyE's Journal

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EazyE1

Banned
I havnt lost anything this week, i still stand at 13 stone exact. (182 lb)

Its lowered my motivation, but at the same time its increased it because i am determined. I knew the plateau was inevitable (spelling?), what do you think i should do? My mum thinks i should carry on as normal and eventually the weight loss continues at a faster rate. SHould i do that or eat less or exercise more or what?
 
sometimes with plateaus eating abit more will shake it lose... just some sort of change to what you are doing can make you fall off that plateau.
 
maleficent said:
sometimes with plateaus eating abit more will shake it lose... just some sort of change to what you are doing can make you fall off that plateau.
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I have been eating a bit more than i should, i'd say about 1400-1700 on most days of the week, although that should be enough to lose 1 lb at least. I have also started the couch to 5k program, thats a change in what im doing.
 
well, what's your whole setup? Do you know your 'maintainance' calories? Are you tracking exactly how many calories you take in every day?

How much exercise do you get in a week?

There are a billion reasons you could be plateauing, it's hard to say. Just know that it's common, you're not alone! But give some more info, and we'll try to figure it out!:D

Also, one thing to remember is that one week may just be the body adjusting, etc - I wouldn't really consider yourself PLATEAUD (am I allowed to verb this word?) unless you hold steady for a bit longer.

It sounds like you made progress up until this point though, so congrats on that!:eek:
 
Well i usually have about 1200-1400 cals a day, my BMR is 1809. I do a lot of walking in a week and i have started the couch to 5k program but have only done it for a week. I suppose i should wait another week and stick to what im doing and see if i still havnt lost weight. I cant say exactly what i eat because i have different things every day.
 
you got it! keep it up and perhaps add in a bit more on the excersize part (an extra 5 mins per workout...ect...) and you should see some results!
 
EazyE said:
Well i usually have about 1200-1400 cals a day, my BMR is 1809. I do a lot of walking in a week and i have started the couch to 5k program but have only done it for a week. I suppose i should wait another week and stick to what im doing and see if i still havnt lost weight. I cant say exactly what i eat because i have different things every day.
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A couple things: remember that your BMR is not your 'maintainance' - if you are really getting around 1200-1400 cals a day, and you don't see any movement in the next few weeks, I'd say you need to increase your calories slightly. Keep it to whole healthy foods, good fats, and high protein. Maybe try out a program like Fitday (which I now SWEAR by) to help you keep track of what you eat every day, and the breakdown of fat, carb, protein, fiber, etc. They can be super helpful!

I definitely think you should give your new exercise a bit of time to see how it really affects you.
 
Well today ive had about 1300 calories.
But ive done 20 minutes of 30 seconds jogging and 90 seconds walking, continuously. An have also done 20 minutes of my work out program and drank a lot of water, surely doing this 3 times a week cant keep me in a plateau can it?
 
EazyE said:
I thought BMR was maintainance level. How do you find maintainance level then?
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Well, then the number you quoted could be your maintainance - you should just find out for sure. BMR, technically, is the calories you would burn just be existing, not including walking around, showering, putting on shoes, etc, in a normal day, much less the exercise you might be doing.

Some useful info:
The average maintainance calories for women is 2000-2100.
Some people use 15-16 calories per pound of bodyweight for a quick calculation for Maintenance - obviously, this won't always be accurate, but it's easy.

Harris-Benedict BMR formula:
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.

Katch-McArdle BMR formula:
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Note: lean mass = figure out your bodyfat percentage and subtract your 'fat weight' from your total weight.

Activity factor to determine Maintenance calories:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
 
Aeris said:
Well, then the number you quoted could be your maintainance - you should just find out for sure. BMR, technically, is the calories you would burn just be existing, not including walking around, showering, putting on shoes, etc, in a normal day, much less the exercise you might be doing.

Some useful info:
The average maintainance calories for women is 2000-2100.
Some people use 15-16 calories per pound of bodyweight for a quick calculation for Maintenance - obviously, this won't always be accurate, but it's easy.

Harris-Benedict BMR formula:
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.

Katch-McArdle BMR formula:
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Note: lean mass = figure out your bodyfat percentage and subtract your 'fat weight' from your total weight.

Activity factor to determine Maintenance calories:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
Click to expand...


Lol, thats pretty hard to understand.But i did that easy equasion and it said 2730 is what i burn without doing anything. I think its more like 2000 tbh.
 
pequin said:
Gosh that is some confusing math right there..lol
Discovery Health :: Calculators :: Basal Metabolic Rate <- this thing does all the math for you. :D:D
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Thanks for posting that Pequin! I didn't know where an online calculator was!:D And honestly, I like having the equation because I'm a control freak and I don't like not knowing EXACTLY how I came to a number... But you're right, it is kind of complicated, and the online calculator is a lot easier! :p

But you do still have to multiply by your activity level, right? (That's what y'all did to get your nubmers, right?)
 
Not too bad - I was told that if you have *no* activity, then you should eat 500 calories less to start losing weight... but since you're working so hard on the couch to 5k program, you should probably eat right at that number or maybe a bit more. Building muscle takes extra calories.
 
pequin said:
Not too bad - I was told that if you have *no* activity, then you should eat 500 calories less to start losing weight... but since you're working so hard on the couch to 5k program, you should probably eat right at that number or maybe a bit more. Building muscle takes extra calories.
Click to expand...

I dont think i should have 1984, thats way too much. Ive been doing fine with 1300.
 
EazyE said:
Does anyone here drink coffee? When i do my heart rate increases, its not a nice feeling!
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I used to get that when I drank ALOT of coffee. I haven't been able to drink coffee for YEARS now though - at some point my stomach said NO MORE! You've had your lifetime supply! So now the closest I could come to actual coffee is a frappucino - but those are off limits now!! :(

But yeah, that's just the caffeine, doing a number on you. It's a sign it's not good for you, I'll tell you that! Also happened to me the one time I took Vivarin to try to study for an exam! I thought my heart was going to jump right out of my chest!! Awful feeling. Never did that again.
 
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