How many calories are needed

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svdbygrce

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I have lost 45 pounds so far. I am a 5ft 2in female and have been eating a diet of 1200 calories a day. I'm hungry!!! :eek: . I have not lost any weight in about 6 weeks. I do 1 hour of cardio 5 x a week and lift weights twice a week. I was told that I am on a plateau because I am not eating enough calories a day and I need between 1600 to 1800 calories. Is that correct or should i keep the 1200 calories a day?
 
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If you're not making progress, something you're doing is wrong and you have to change it.

I would definitely try consuming more calories for a few weeks just to bump up your metabolism - you're very active and may need more than 1200. Also, change your exercise routine - have you tried HIIT? And lifting more than 2xs/week will certainly help.
 
Thanks for the advice spokafina. I will definitely take your advice and do more weights and consume more calories. As for HIIT, I have heard of it and read a little about it but I'm still not familiar with it. :D
 
svdbygrce said:
As for HIIT, I have heard of it and read a little about it but I'm still not familiar with it. :D
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There is a forum here dedicated to HIIT - you should check it out.

Basically, it's periods of high-intensity sprints alternated with periods of recovery. Because they're so intense, the total work-out (including a 5-minute warm-up and cool-down) will be less than 30 minutes. Talk about convenience!

Anyways, I usually alternate between these HIIT work-outs:
20 second sprints / 40 second recovery (12 sprints total)
&
30 second sprints / 60 second recovery (8 sprints total)
&
60 second sprints / 60 second recovery (6 sprints total)

I used to do them on the treadmill and my sprint speed was 9.5-10mph, depending on how I was feeling, and my recovery was about 4mph. Now that the weather's nicer, I do them outside on the track.

It's hard to work-up to a fast sprint, but you'll get there after a few work-outs. You don't need to do HIIT more than 3-4 times per week.
 
With HIIT, to "activate" the fat burning energy producing systems of the body, you want close to a 1:1 rest-to-activity ratio. Other ratios are more likely to activate other energy producing systems (those that burn carbohydrates) because longer intensity with less rest = more reliance on nutrients with higher bioavailability (carbs).

Spockafina is on the nose however. It's entirely possible, too, that you're not providing your body with enough good fats and carbs -- it's entirely possible that due to your low caloric intake your body is going catabolic for energy (breaking down muscle to get at the amino acids therein). Make sure before a workout you're getting plenty of carbs, and that you eat a breakfast with carbs EVERY DAY.
 
Your body needs a refeed, carb up for a few days, then go back to your routine.
You need to be consuming more calories a day also, 1500-1800 a day, but it also depends on your body weight.
 
eliktronix said:
Your body needs a refeed, carb up for a few days, then go back to your routine.
You need to be consuming more calories a day also, 1500-1800 a day, but it also depends on your body weight.
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one only needs a refeed if they're carb-cycling.
 
You should start out on maybe 1800 calories and go from there - see how you feel. I would keep fats between 40-60 grams per day.
 
Thanks for all the advice everyone. Since I have been eating more calories, I have lost another 5lbs and my stomach is getting smaller. And I'm not hungry :D
 
svdbygrce said:
I have lost 45 pounds so far. I am a 5ft 2in female and have been eating a diet of 1200 calories a day. I'm hungry!!! :eek: . I have not lost any weight in about 6 weeks. I do 1 hour of cardio 5 x a week and lift weights twice a week. I was told that I am on a plateau because I am not eating enough calories a day and I need between 1600 to 1800 calories. Is that correct or should i keep the 1200 calories a day?
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Congrats on the weight loss. Alright your plateau is due to one of two things. Your diet or your exercise routine. Our bodies can adapt and learn new things. So over the course of those 45 lost lbs your body got either used to getting those 1200calories or to your exercise routine.

So here is what you do, mix things up. Weight yourself and for a week eat 600 more calories a day to trick your body, BUT at the same time increase your routine to burn a few more calories. At the end of the week, weight yourself again. If you LOST weight then it was your diet. You body was storing all possible energy it could @ 1200 calories. If your weight didnt change then it is more likely your routine and what you have to do is increase the length and intensity of your workouts. Hope I helped and let us know how it goes.
 
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