Im 35 yers old. 5-7 and 163 lbs. Ive been counting calories and working out for 7 weeks and i have gained 1 lb. My calories are typically between 1200 and 1500, but sometimes i only hit 1000. It consists mainly of grilled chicken or turkey and lots of veggies. I do get most of my water in daily as well. For my workouts i jump or run on a rebounder at least 30 - 45 minutes (until i get my 10000 steps in) at least 5 days a week. I have done less in the past and dropped weight. Why cant i now! Any suggestions what im doing wrong? I have hip and knee issues so lower impact exercise is a must.
i cant lose weight!
- Thread starter Sin1
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hotflashflabby
New member
I'm new here, looking for answers myself, so I have no advice Sin - but I do want to applaud you for your efforts.
fatforge
New member
You're pretty close to a healthy weight. Your body is probably trying to hold on to fat, because you're calorie deficit is too strict. I would advice to up your calorie intake slightly for a week, then decrease by 200 calories. Also, are you sure you're weighing yourself correctly? Do you follow the same pattern, or is it always random?
Weigh yourself every Monday, in underwear after you do your morning business. That's what works for me.
Weigh yourself every Monday, in underwear after you do your morning business. That's what works for me.
MrNiceGuy1
New member
Hello Sin and welcome to the forum.
As for the problem you face, I do agree with fatforge in suggesting that your body may be holding on to excess weight, largely due to the fact you’re working within a very fine margin between your BMR and TDEE, hence why you’re not enjoying the loss you’d expect.
Since you’ve provided current statistics, (age/weight/height) I’ve calculated your BMR for you, which amounts to 1164 Kcal. The amount stated is how many calories your body requires in its resting state, largely in order to maintain your existence.
Upon factoring level of activity into the equation, you need to multiply your BMR by a certain figure, in order to ascertain your TDEE. Based upon your level of activity, I’ve multiplied your BMR by 1.375, which means that your body would require 1600Kcal if you wished to maintain your current weight.
However, since maintaining weight isn’t your current goal, to create a deficit you should allow it to be achieved through calories burned during your level of activity, not calorie intake. As such, aim to consume 1600Kcal each day and your level of activity will create the deficit for you, as your body will utilise energy stored in existing levels of body fat, in order to meet energy demands.
Out of interest, do you have a goal weight in mind?
In addition, to rebounding, have you considered swimming as an alternative?
As for the problem you face, I do agree with fatforge in suggesting that your body may be holding on to excess weight, largely due to the fact you’re working within a very fine margin between your BMR and TDEE, hence why you’re not enjoying the loss you’d expect.
Since you’ve provided current statistics, (age/weight/height) I’ve calculated your BMR for you, which amounts to 1164 Kcal. The amount stated is how many calories your body requires in its resting state, largely in order to maintain your existence.
Upon factoring level of activity into the equation, you need to multiply your BMR by a certain figure, in order to ascertain your TDEE. Based upon your level of activity, I’ve multiplied your BMR by 1.375, which means that your body would require 1600Kcal if you wished to maintain your current weight.
However, since maintaining weight isn’t your current goal, to create a deficit you should allow it to be achieved through calories burned during your level of activity, not calorie intake. As such, aim to consume 1600Kcal each day and your level of activity will create the deficit for you, as your body will utilise energy stored in existing levels of body fat, in order to meet energy demands.
Out of interest, do you have a goal weight in mind?
In addition, to rebounding, have you considered swimming as an alternative?
Daniel Egan
New member
I'm 29 5'7 I weighed 176lbs 3 weeks ago...I now weigh 156 lbs and a 7% body fat loss. I did a 9 day detox followed by a macronutrient diet. You need carbs! Calories are all well and good to track but without the correct carbs, fats and proteins your body does not have the correct amino acids to breakdown fat and increase protein synthesis to maintain muscle. I have tons of energy now. It's all about balance
Daniel Egan
New member
I'm also hitting a 800kcal deficit and getting more than enough of what I need it's definitely worth looking into
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