Starting over

[Bikini Bound]

I made really good progress this spring/summer and lost about 20 lbs. Now I am back up to 178 (my lowest being 168) and it's discouraging. I know I can lose the weight- it came off fairly easy when I first began and I was losing on average 3 lbs a week when I was disciplined with my food and exercise. I've been doing some research to figure out what I need to do to lose the weight at the rate I was before. My BMR is about 1605. Of course I need to burn 3500 calories a week in order to lose 1 lb. This is very discouraging because on paper it appears that with my regimen I will only lose 1 lb a week. What I have been doing so far is eating 1500 calories a day on average and exercising 5 days a week doing an hour of cardio. Meaning I am expending about 750 calories a day. Does this seem like a good routine to lose about 3 lbs a week? Any suggestions are greatly appreciated. I'm not doing anything differently than before. I haven't weighed myself yet because I just started going back to the gym and eating right on Saturday but I want to know now what to do so I won't waste any time.

 

[SyNyStEr14]

My BMR is about 1605

Im gonna assume that this is just your BMR and you havent taken into account your exercise level?

My BMR is 2284 (or something like that) but when I take into account my exercise level, it goes to 3500.

You need to times your BMR by your level of activity, use the below to work it out:

If you are sedentary (little or no exercise)= BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week)= BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week)= BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week)= BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training)= BMR x 1.9

So if your doing about 1 hour of cardio 5 days a week, I would say thats moderately active, so your BMR of 1605x1.55= 2487.

So your estimated number of calories for maintaing weight will be 2487 calories.

Hope this helps