Give it more time or change my tactics?

[Jo132101]

Hello! So I have been hitting the cardio hard and regular for the last few weeks trying to get to my fitness goals. I have maintained the same weight for a month now but do have a 3% decrease in body fat according to my Aria. Should I be concerned about changing my tacktics or just give it some more time. I eat about 1400 calories/day and try to keep a 500 net negative calorie intake vs burn. Any suggestions??

[roobarb · Accepted solution]

And weight training at least twice a week.....don't use little weights.....you can lift much more than you think.  Use correct form....find a trainer if you have never done this before.  More protein, more water

[mistymo]

I agree with roobarb, must add weight training to your routine.  It will increase your lean body mass which will increase your metabolism and help you burn more calories at rest and over all.

[Dominique]

A three percentage point decrease in body fat in one month is a lot, and fat loss is usually more desirable than weight loss. I'd say you're on the right track. Are you tracking inches (or centimeters, depending on where you are)? I think you should see a change, even though your weight is the same.

[JustJill · Accepted solution]

A decrease is a decrease. Feel positive about your accomplishments.

I would suggest taking a look at what you are eating and maybe instead of a 500 deficit of calories eaten vs calories burned eat make it 1000. Just make what you are eating more health veggies and protein. Also if you stop eating (not to say you are ;)) sugar and white or wheat breads that will also help decrease your weight quickly. If you want a bread to eat, eat sprouted wheat bread. Your body digests this as a vegetable instead of a carbohydrate and you wont have to worry about the bad carbs from those bad breads turning into fat.

Also if you calculate your BMR (Your basal metabolic rate (BMR) determines how many calories you burn each day just to stay alive and decreases as you get older) then use that number to see how many calories you need to loose weight based on your current activity level. This will tell you how many calories to eat to keep your current weight or how many you need to eat to loose 1 pound a week. These calculators can be easily found if you google them!! Here is one for more information.

http://www.everydayhealth.com/weight/boost-weight-loss-by-knowing-your-bmr.aspx

 Sounds like you are on the right track. Just keep going you are doing wonderful!

[Jabrat]

what do you burn in a day calories?

[Jo132101]

When the day is done I usually have burned anywhere from 1800-2000 calories. I think weight training is a valid option to include. I guess I feel that this is the first time I have really put in a valid effort so I assumed I would see quicker results.

[Dominique]

Slower results are often better, because chances are they will be easier to maintain.

[JustJill]

My current goal is to burn 3000 calories by the end of the day and most days I get my goal or pretty close to it. I try to eat less than 1500 calories (though I don't go too crazy with calorie counting) a day. I have an idea of how many calories are in what I eat plus when you eat lots of veggies and such then those calories don't add up to much but are filling. I would just make sure that what you are eating has healthy fat not bad fat. Healthy fat will help you loose weight. Examples are coconut oil, olive oil, organic butter and grapeseed oil. Bad fat is from fast food, vegetable oil, margarine, canola oil, ect...

I usually weigh myself once a week. Every Monday. I decided to see where I was at today. From Monday morning to Thursday morning I lost 1.4 pounds! I do a lot of walking!!

As I mentioned before, you are doing awesome! Keep it up 😉

[Dominique]

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@JustJill wrote:

My current goal is to burn 3000 calories by the end of the day and most days I get my goal or pretty close to it. I try to eat less than 1500 calories (though I don't go too crazy with calorie counting) a day.

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3000 calories out vs. 1500 calories in sounds like a huge deficit. 1500 is about my BMR, and 3000 calories is what I burn on a very active day (like 30.000 steps). I would be literally starving if I only ate the equivalent of my BMR on such days.

[JustJill]

I burn about 3000 calories in about 15,300+ steps or just over 6 miles a day. I do not starve on 1500 calories. 

Example of menu

16 oz of coffee with stevia and about 2 Tablespoons of unsweetend organic coconut milk.

1.5 servings of organic scottish oatmeal (bob's red mill) with stevia

about 8 oz of almond milk in my oatmeal

(if I don't have oatmeal I will have 2 eggs fried in coconut oil and a tomato)

organic sprouted wheat english muffin (2 servings) (Ezekiel 4:9 brand)

about 2 cups of salad with carrots

2 servings of Alaskan salmon from Schwan's (drizzle with grapeseed oil, REAL sat and garlic powder)

1 tablespoon or so of homemade italian vinaigrette dressing

1 large serving of homemade turkey chili

large apple

1.2 servings of cashews

lots of water

16 oz tea with stevia and organic original coconut milk (about 1 tablespoon)

All this under 1500 calories and I was NOT starving. Quite satisfied in fact.

My goal this week is 15,000+ steps a day. I usually weigh myself every Monday morning but I was curious today and this morning I was 1.4 pounds less than I was Monday morning. 🙂

[lmgiangr]

a 1000 calorie deficit is excessive, and 1400 calories a day is already low for a healthy active female. best suggestions have been to add weight training, and if anything I would slightly increase your calorie intake by adding a minimum of 5-10g of protein to each meal (3 meals per day). Consider adding multijoint weight training exercises. If your health is good and a doctor would clear you for it, consider at least one session of high intensity interval training (look it up so you are doing it right) to replace long duration moderate intensity cardio.

[JustJill]

I appreciate your opinion but everyone is different. 1000 calorie deficit is not too low when you eat healthy and good food. 1500 calories based on what I eat is a lot of food for most people. I just choose to eat smart which allows me to get the best nutrients and the least amount of calories with the most amount of food and I am full and completely satisfied. 

[lmgiangr]

that everyone is different is exactly why what works for you may not work for others. 1400 calories a day is low for a healthy active female and to decrease beyond that to achieve a 1000 deficit is unrealistic for most, and may actually result in muscle catabolism, which would lower metabolic rate. Her weight loss to date is realistic based on her intake and activity, so no reason to adjust diet just yet. If anything, better to add resistance training and ensure sufficient protein (at least 1g per kg BW per day, divided between 3-4 meals). Some research suggests that a protein "pulse" midday (larger protein midday than end of day is more anabolic. Also, should consume some protein and carb (higher glycemic) within 3 hours of exercise, ideally sooner. 

[JustJill]

Thank you for your opinion. I wasn't telling her to eat only 1500  not 1400 calories. Just suggesting a different option. 

I think what is best for her is to ask someone professional with qualified opinions, unlike me or you.

[lmgiangr]

I agree that a professional is the best person for her to consult. You have made an assumption I am not a professional and have no qualified opinions without knowing me. 🙂

I do apologize for quickly disapproving of your advice - you are entitled to provide your perspective. I was initially concerned that it might drive her lower than 1400 calories or promote disordered eating behaviour. However, I don't know her or you, so it is inappropriate me for me to judge. It is so easy to create snap responses on these forums!

The advice to add resistance training and ensure adequate protein intake in intervals throughout the day remains firm. 

I love sprouted bread, by the way. Good call. 

[Jo132101]

Thank you all for your insights. I do need to add weight training into my week so I plan to start there. Its just so hard to break that expectation to see the scales go down. I have seen improvements in looks and decrease in waist size. Again, thanks so much!

[JustJill]

Sounds like you are doing the best thing for yourself! You are doing great, don't doubt yourself. Sometime the scale will not show what you want but your eyes will tell the real story 😉

[msteacher34]

I would add that you should make sure you are changing up your routine often.  Your body can get used to what you do and learn how to do it without burning as many calories.  (I'm pretty sure that's what I've heard, anyway.)  Run one day, walk the next, bike ride, swim, dance, take a class, try some weights, never do the same weight routine two days in a row, etc.