System in place but does it need tweaking

W

wulliebad

New member
Hi everyone,
I thought with this diet i would find some on line support to help me on my journey. I started my diet on the 15th of march and to date i have dropped around 10lbs granted some or all of this could be water(hope not all).
For the last 5 days i have not lost one single pound, I know at some point we all hit the wall but is it not a bit early for me to run into a wall....?
When i started out i set my cals intake for a day at 1200 to get me a kick start and planned to go up to 1500 to 1600 at a later date,but my body has settled into this 1200 rather easily and i am not starving and feel quiet good at this amount so i have planned to stay at 1200 per day. Im also taking into account that from time to time i may miss some cals of my records by mistake so my intake could slip higher from day to day....buffer zone of maybe 200 cals.
Ill list my stats below and what im doing so if anyone has any hints or tips about thing i could change that would be welcome....thanks in advance.

male
45yrs
5ft 7inch
started at 220lbs
daily intake of 1200
Treadmill work out 4-5 days a week.
Treadmill is 10mins slow warm up 70mins at 3 incline and 5mph and then 10-15mins slow cool down.

P.S. each day i take a multivitamins pill and a omega 3 pill
 
The only thing i can say is your cal intake is too low. You probably should not go below 1500 or maybe even a bit more esp if your exercising alot
 
Never thought id get told to eat more....haha.
Ok well ill give it one more week and if still no loss then ill add 200 cals then wait a few weeks and if i have to add 200 more....and so on untill something happens.
 
You should definitely be eating more calories - since you exercise. Eating at a low calorie level will do you no favours as your body will just get used to a low level and you will have to eat at a low level or risk gaining weight into the future... We have to be careful as our bodies can adapt to surviving on less calories so it becomes less effective for weight loss.

I suggest that you read this article.



Basically - fairly active people (like you are with your treadmill) should be able to maintain their weight on a calorie level of 15 times their weight in pounds.

Most people will lose weight on a calorie level of between 8 and 12 times their weight in pounds.

The secret is to pick a number between 10 times and 12 times and see how that goes... Often dependant on how active you are.

If you lose weight nicely over the next couple of weeks - stick with that multiplier...

If not - try dropping 1 and try with that.

I would not drop it below 8 though...

You want it to be as high as you can with weight loss to give you room to change things if your weight loss grinds to a halt. Also to give you interesting food so that you can stick with it for long enough to get to goal and healthy enough to hit lots of targets for healthy eating - things like making sure that you have enough protein and all sorts of other healthy things... We do not build a healthy body by half starving ourselves and missing out on nutrients.

If it really doesnt seem to work - the first thing that I would do would be to check how I was calculating calories... Basically - the safest thing is to weigh everything... Too often - it is easy to guess, use scoops and cups, use judgements (like how big is a large apple compared to a small or medium sized)... If we are not weighing things then it can bring in errors.

If you cannot find a problem - speak to a doctor and say that you want them to investigate why you cannot lose weight and also ask to speak to a dietician.

I wouldnt want to eat 1200 calories a day and know that I would have no chance of hitting my nutritional targets on that.

The beauty of this is that if you got a multiplier of say 10 times - it is really easy to see how this should reduce as your weight goes down... At 210 pounds you get 2100 calories and at 200 pounds you get 2000...
 
I have just popped your stats into a BMI calculator and that at 210 pounds your BMI is 32.9.

The healthy range is between 20 and 25.
You will have a healthy BMI when you weigh 159 pounds.

I think that your calories could definitely be higher than you have been envisaging right up until you get to this as an initial goal.
 
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