Weight-Loss Started Working Out.. Need Food Advice.

Weight-Loss
S

Sarin

New member
Hey guys,

In the past few years I have been cutting calories in order to lose weight. Not doing much exercise. I feel like I need to do more now to get into shape.

I am just wondering now how many calories and grams of protein I should be consuming with this new lifestyle?

I have gained about 10 lbs since starting to eat more and exercise.. Is this normal?

I am 5'3" currently 137 (I am usually around 127....) female, and 19 years old. Every Monday, Wednesday, and Friday I work out at my local gym for 1 hour. I do about 25-30 minutes on the treadmill, fast pace and 3.0 incline, the other 30-35 minutes is on the machienes doing both upper and lower body, 15 reps each machiene, 2 times. On Saturday I do the treadmill for 30 minutes. Every other day I do not go to the gym.

I work 7-10 hours a day on my feet as a sandwhich lady. So I am moderately active that way. Every Sunday I walk quite a bit as well. The rest of the days I am usually relaxing.

Right now I am eating 1300-1500 calories a day but I feel it isn't enough, is it?

What do you reccommend? I have already gained 10 pounds.. I am scared to gain more. But I know I need to eat more if I am working out now.

Advice?
 
This says that yours is estimated at 1450.

It says, if you want to lose 1lb a week at moderate exercise/sport (3-4 times a week) you should be eating roughly 1700Cal. It then says that if you workout 1-3 times a week you should be consuming 1490Cal to lose 1lb a week.

It breaks down carbohydrate, protein and fats/lipid recommendations too.
You can adjust the amount of pounds you want to lose a week also. But it will warn you if you go below a healthy range.

Take these as estimates. Online calculators can't give you the most accurate calculations. Doctors can do that. Also, always listen to your body. If you find that something isn't working out out for you, stop and try something else as long as it's still healthy.
 
Okay... But I gained another 1.1lbs this week. What the heck is going on???

I am SO close to going back to 1200-1300 calories. I don't want to be this big any more. I don't understand?

Before I ate 1200-1300 and did NO exercise and I lost weight/maintained. Now I am exercising 3-4 times a week, eating 1400-1600 a day and have gained ELEVEN pounds in the past few weeks. It's really starting to get to me. :( Advice?
 


There's a possibility that there are miscalculations of your calories burned while exercising. Perhaps you're over-estimating how much you're really burning. You could be underestimating how much you're eating too.

I want to help you ^_^
 
Well, I (trying not to come off as arrogant) am certain I am calculating my calories correctly. If anything, I am overestimating to be on the safe side.

Obviously something is going wrong because of the results I am getting. I will try this for a couple more weeks and hope for the best.. But I am terrified I'll keep gaining.

The only thing I can think of is a couple weeks ago I went to a big buffet and ate whatever. Could it take this long for results to show?

Anyway, I'll keep trying. Do you think 1500 calories is good or should I go higher, lower? I'll keep you updated in the next couple of weeks, but if I don't lose the 11 pounds I gained I don't know where to go from there.
 
I know what you mean. I overestimate my calories by 10% just in case and I also underestimate my workout calories. But I'm weird like that lol

Hmm... as far as what you should continue doing... all I can go by honestly is that calculator that you saw. My advice is that 1500 is a compromise between the two results according to your BMR so I see no harm in trying it and listening to your body to see how that goes. I really don't think the buffet made you gain 11 pounds itself though.

I hope someone else comes along and gives a second opinion.

I'll be watching for your updates.

Sorry I wasn't able to help love.
 
It's very easy to be very wrong on calories. I can't say anything terribly different from Emerald, she's usually right and is hugely respected on this site.

I would set up an account on fitday.com or similar and keep track of what you're eating. You'll need a set of scales because guessing isn't good enough.
Once you know exactly what you're eating it's a lot easier to adjust habits.

For me, I'm bad about crisps/mashed potato. I can easily eat 3 or 4 times a regular serving. I struggle to keep to 2500 calories. I often bust 3,000 so I know how difficult it is.

Knowing what you're eating is the key though. Weight loss is a matter of the kitchen, the gym is for building muscle ;)
 
Iain1974 said:
It's very easy to be very wrong on calories. I can't say anything terribly different from Emerald, she's usually right and is hugely respected on this site.

I would set up an account on fitday.com or similar and keep track of what you're eating. You'll need a set of scales because guessing isn't good enough.
Once you know exactly what you're eating it's a lot easier to adjust habits.

For me, I'm bad about crisps/mashed potato. I can easily eat 3 or 4 times a regular serving. I struggle to keep to 2500 calories. I often bust 3,000 so I know how difficult it is.

Knowing what you're eating is the key though. Weight loss is a matter of the kitchen, the gym is for building muscle ;)
Click to expand...

Thanks for the advice.. I have been counting calories for a few years and already have been weighing my food and counting my portions. I am 100% confident in my counting ability. That is why I don't understand the weight gain. Could it be that because I was eating 1200-1300 (sometimes even as low as 1000) calories a day for so long, my body has sucked up all it can lately because I've been eating 1500-1600?
 
If you've had a long period of 1000-1200 per day then I'd venture a guess that your body is basically in a state of somewhat lowered BMR, and yeah that means it is fighting to keep on its weight. Maybe try eating above or at maintenance for a couple of weeks and go down again and see if you start loosing again. Thats what I'd do anyways. And accept that you might have to gain for a few weeks in order to get back on track.
 
That really is weird. Technically you should at least maintain with that level of cardio and calories and even if you did gain it should be very slowly.

Have you also gained inches and, if so, anywhere in particular?

Is it possible you are retaining fluid due to dehydration?

Other than that it might be worth a trip to the doctor if the problem continues.

But I would keep doing what you are doing, make sure I was well hydrated and see if the body works it out.
 
clever_plant said:
If you've had a long period of 1000-1200 per day then I'd venture a guess that your body is basically in a state of somewhat lowered BMR, and yeah that means it is fighting to keep on its weight. Maybe try eating above or at maintenance for a couple of weeks and go down again and see if you start loosing again. Thats what I'd do anyways. And accept that you might have to gain for a few weeks in order to get back on track.
Click to expand...

That's what I am beginning to think.

Spinner1964 said:
That really is weird. Technically you should at least maintain with that level of cardio and calories and even if you did gain it should be very slowly.

Have you also gained inches and, if so, anywhere in particular?

Is it possible you are retaining fluid due to dehydration?

Other than that it might be worth a trip to the doctor if the problem continues.

But I would keep doing what you are doing, make sure I was well hydrated and see if the body works it out.
Click to expand...

I drink an average of about 20 cups of water a day. I try to limit my salt intake, but lately I have been having a lot of soy sauce.. Which I am stopping now. (didn't realize how much salt was in there.. ouch.)

I haven't measured myself, but my abdomen area has been really "puffy" lately since the weight gain. Not sure if I am just feeling the fat gain in that area, or if something is going on inside of me. I am regular, however.

If this continues, I may seek a professional's help. But for now I am starting to think that my bosy has been deprived and is now taking advantage of the extra calories? I don't know. I hope I start losing soon.

Right now I am trying to stay at 1300-1400 to get back down in the 120's. Do you think this is a bad idea? Would this just put me further back? What would you do?

Thanks again guys.. I really appreciate it. :)
 
Last edited:
Don't really know what is happening here but maybe it could be due to muscle gained being heavier than fat lost?

Also, when you say about your tummy being puffy it would be better to measure. This could be your mind at work with some kind of distorted body image. I suffered with this for years thinking i was twice as big as i actually was
 
shorty2oo5 said:
Don't really know what is happening here but maybe it could be due to muscle gained being heavier than fat lost?

Also, when you say about your tummy being puffy it would be better to measure. This could be your mind at work with some kind of distorted body image. I suffered with this for years thinking i was twice as big as i actually was
Click to expand...

I was measured a couple weeks ago and believe I was 35" 32" 35" somewhere along those lines. I have no idea if that is ideal or not. It sounds to be a bit chubby to me.
 
Sarin said:
I was measured a couple weeks ago and believe I was 35" 32" 35" somewhere along those lines. I have no idea if that is ideal or not. It sounds to be a bit chubby to me.
Click to expand...

I'm not really good at knowing what measurements are good sorry. Just another thought it could just be that your bloated. I sometimes think i'm gaining weight but it 9 times out of 10 its because i've let the daily fibre intake of my diet drop and my digestive system slows to a halt.
 
Hey guys, weigh in day.

I managed to go down 3.7lbs this week. I am now 131.6lbs (in the morning). I am pretty happy about that.. Hopefully I can get back to 127 soon.

I have been eating 1300-1400 calories a day.
 
Sarin said:
Hey guys, weigh in day.

I managed to go down 3.7lbs this week. I am now 131.6lbs (in the morning). I am pretty happy about that.. Hopefully I can get back to 127 soon.

I have been eating 1300-1400 calories a day.
Click to expand...

Congrats Love!
 
One additional thing that you can do is to modify your workouts. If you are doing the same workouts over and over your body may have reached a plateau. Always change your workouts.
 
You must log in or register to reply here.
Back
Top