Dieting: Not eating enough?

[gate_pourri]

Recently, I started a strict diet (I am trying to loose 25 pounds by June) I started out the first month really good, but the last few weeks, the weight lose has slowed down tremendously. Now I am starting to wonder if, because I am getting in better shape and am burning more calories at the gym than before, I am not eating enough calories in my day.

Basically, I have been eating anywhere between 1200 to 1600 calories. I walk a little over 3 miles every day (to and from work), which, every calculation I’ve done, comes to about 200 calories burned. I am also going to the gym between 3-5 days a week. I am not going crazy at the gym, just about 20-30 minutes of cardio (about 200-300 calories burned) with maybe 5 minutes of weights.

So, with my, 1495 calories consumed yesterday, minus the 420 calories I burned yesterday, I was at 1075. Is that too little? The day before I consumed 1480 calories and burned off 485, for a total of 995.

As I said above, the first 5 weeks, I did great. Lost about 2 pounds per week. The last 2 weeks, I am down to about .5 pounds a week lose, if that… So do I need to add more calories? I really don’t want to add useless calories if I don’t need to, but will if it’ll help. As I said, I don’t feel like I am starving myself. Besides really late at night (like midnight, when I just go to bed instead of snacking) and mid-afternoon (when I do grab a healthy snack) I am not feeling extra hungry or deprived.

So, does anyone here have knowledge or expertise in weight lose? Am I not eating enough?

 

[LPZ_Stitch!]

So, does anyone here have knowledge or expertise in weight lose? Am I not eating enough?

I'd recommend checking out: http://www.freedieting.com/tools/calorie_calculator.htm

This calculator will (pretty accurately) tell you how many calories you should be consuming to lose weight at a steady rate.

You might also want to consider the 'zig-zag' where the weekly calorie input remains the same, but the daily intake fluctuates to prevent your body from more easily adapting to the lowered caloric intake.

 

[wenrob]

It's very possible. It's also possible your body is adapting to what you're doing and becoming more efficient. Are you essentially doing the same exercise routines and eating the same meals over and over? If so you need to mix it up to shock your body into action. What has worked for me when I hit a plateau is zig zagging my calories. I stick to 1200-1500 calories a day. So one day maybe eat 1700-1800 calories then for a couple of days drop it down around 1200-1300 then hover around 1500 for the rest of the week. Exercise same thing. If you're going all out every time back off a little bit and switch your routines up big time.

 

[Nette]

Whether or not you are consuming too few (or too many) calories is going to depend on your current weight. If you have a lot too lose, then you might very well be consuming too few calories. If you have less to lose, you might be taking in too many. Are you weighing and measuring your portions?

Another thing to keep in mind is that the first few weeks of a "diet" is often a detox period where your body sheds excess water. So that MIGHT account for some of the weight you dropped rapidly.

I'd go find a calorie calculator like the one mentioned by PP and see what it has to say.

Good luck! And congrats on choosing to make a big change in your life!

 

[gate_pourri]

It's very possible. It's also possible your body is adapting to what you're doing and becoming more efficient. Are you essentially doing the same exercise routines and eating the same meals over and over? If so you need to mix it up to shock your body into action. What has worked for me when I hit a plateau is zig zagging my calories. I stick to 1200-1500 calories a day. So one day maybe eat 1700-1800 calories then for a couple of days drop it down around 1200-1300 then hover around 1500 for the rest of the week. Exercise same thing. If you're going all out every time back off a little bit and switch your routines up big time.

This actually makes a LOT of sense. The day after I totally "blew" the diet with Chinese food (and not healthy Chinese food at that) for dinner, was the only day that I really lost any weight last week.

I think I am seeing a cheeseburger in my future.

 

[wenrob]

This actually makes a LOT of sense. The day after I totally "blew" the diet with Chinese food (and not healthy Chinese food at that) for dinner, was the only day that I really lost any weight last week.

I think I am seeing a cheeseburger in my future.

Haha! We have one splurge meal (meal not day) a week. It keeps me sane and my family from revolting against chicken breasts and veggies. And I always have my biggest drops when I have zig zagged my calories. The main thing to remember is to drop back for a couple of days after that; same calories for the week just distributed differently. Our bodies are smart so we've got to trick them into doing what want them to do.

Good luck and keep us posted on how you do!

 

[puffkin]

.5-1 lb a week is actually the healthy amount of weight to lose a week. The first few weeks will always be a lot more due to the water weight.

You might want to try adding in a few more "good" calories. Maybe adding some healthy oils to sautee your veggies in or some nuts or something like that. Whenever I plateaued I would allow myself one meal a week to "go a little crazy". I usually got a cheeseburger kids meal at Wendy's. Man did that taste awesome and surprisingly satisfying. I think if you get too strict with your diet your body compensates by hanging on to those few calories you are ingesting.

 

[gate_pourri]

I'd recommend checking out: http://www.freedieting.com/tools/calorie_calculator.htm

This calculator will (pretty accurately) tell you how many calories you should be consuming to lose weight at a steady rate.

You might also want to consider the 'zig-zag' where the weekly calorie input remains the same, but the daily intake fluctuates to prevent your body from more easily adapting to the lowered caloric intake.

Thanks!

For me, it says:

Maintenance: 2253 Calories/day
Fat Loss: 1802 Calories/day
Extreme Fat Loss: 1352 Calories/day

I am doing something between the Extreme and Fat loss. So???

I should add: I am 5'9'', started at 176.5 pounds and am 163.0 today. Want to get to 150 by June, mainly because 90% of my clothes doesn't fit anymore... Grrr.

 

[LPZ_Stitch!]

Thanks!

For me, it says:

Maintenance: 2253 Calories/day
Fat Loss: 1802 Calories/day
Extreme Fat Loss: 1352 Calories/day

I am doing something between the Extreme and Fat loss. So???

I should add: I am 5'9'', started at 176.5 pounds and am 163.0 today. Want to get to 150 by June, mainly because 90% of my clothes doesn't fit anymore... Grrr.

When I lost 30lbs, last summer-thru-fall, I entered my data as if I weren't exercising at all, and just stuck to the Fat Loss level of calories eaten. However, I also exercised about 300-450 calories a day (a daily bike ride on a local trail). I generally lost between .5 and 1.5 pounds a week.

I certainly "plateau'd" a couple of times ... that seems pretty normal.

 

[mtemm]

you might want to consider adding weight training to your routine. it can really help with weight/size loss! 5 minutes really isn't enough to make a difference, which if I understand you right, is what you are doing.

check and see if your gym has body pump. it is a full body strength training class that is a lot of fun, and if you have a hard time motivating at the gym yourself, it can really help.

other than that, I think its just natural for your body to slow down a bit from its initial burst. just keep at it. sometimes you plateau for a bit, then take a big plunge, sometimes its just slow and steady.

good luck! I've put on about 30lbs in the past couple of years and am finally taking them off. have a long way to go still, but its a marathon, not a sprint, right?

 

[Zoma]

You are doing great

Like the pps have said, it is important to mix things up with both your eating habits and exercise. Are you eating the same things day after day? Have you been paying attention to your fiber intake? Drinking enough water? How about your salt intake(pre-packaged diet meals can be very high in salt which will show on the scale)?

Make sure you take your measurements if you haven't already. Because you are working out regularly(I am so impressed!) you should see a significant change in your measurements......being able to fit into a smaller pair of jeans is just as good as losing a few pounds

Do you have a friend or family member to do this with? It makes the tough times easier to handle

Most importantly, don't let the scale be your master!!!!! Weigh yourself once a week at the same time. I discovered this was my secret weapon when we packed up our house to sell before joining Weight Watchers. It has made me more accountable during the week and, I actually work a bit harder.

Stay strong

 

[gate_pourri]

You are doing great

Like the pps have said, it is important to mix things up with both your eating habits and exercise. Are you eating the same things day after day? Have you been paying attention to your fiber intake? Drinking enough water? How about your salt intake(pre-packaged diet meals can be very high in salt which will show on the scale)?

Make sure you take your measurements if you haven't already. Because you are working out regularly(I am so impressed!) you should see a significant change in your measurements......being able to fit into a smaller pair of jeans is just as good as losing a few pounds

Do you have a friend or family member to do this with? It makes the tough times easier to handle

Most importantly, don't let the scale be your master!!!!! Weigh yourself once a week at the same time. I discovered this was my secret weapon when we packed up our house to sell before joining Weight Watchers. It has made me more accountable during the week and, I actually work a bit harder.

Stay strong

Thank you!

I have not taken my measurements yet. It is something I keep intending to do, but don't have a tape measure... Will def. do that today though. Thanks for the reminder. I can now fit into a shirt I couldn't last summer and pants I wear at least once a week are now getting to the point where I need a belt, or else my cubicle-mates may get a peep show one day soon. But on the other end, I tried on about 10 of my dresses last night, and all but one still didn't fit. Grrrr

As for the food... I do have a bit of variation. Never the same thing for more than 2 days in a row, etc. But, I do eat WAY too much salt. I LOVE salt. I can literally salt, my salt and it still won't be enough. I have been drinking a ton of water (and subsequently floating to the rest room every 30 minutes like clockwork), but have not paid too much attention to my fiber intake...

So, I guess my goals for the week, more variation, less salt, more fiber.

 

[Bella the Ball 360]

Anyone know the average calorie to point ratio on WW? I went to freedieting and I was thinking that I wanted to do the "zig zag" to break my plateau but I do not know how to parallel with Weight Watchers.