Here are my stats from last week. HELP me lose

[Zionic484]

What do I need to do, to lose more fat? Here are my stats from last week...

[KelsieE]

More sleep and more water, maybe?

or if you have already lost lots of weight maybe you need to have metabolic recovery ie refeed still walk and exercise but eat more for a week to refire the system.

[Magnusson]

Try to get at least 7 hours of sleep. If haven't already done it, then try to cut as much sugar from your food as possible. If alchohol is a part of the calorie intake try to cut down on that.

[Zionic484]

Water intake is between 1-2 gallons daily.

I have lost a significant amount. In the past year has been 50 lbs and overall weight loss is 98lbs.

I am eating more this week to see if that works, I like your suggestion as well.

Thank you @KelsieE

[jwis86]

Eating more will not work, as it violates the laws of thermodynamics.  To loose weight energy in < energy out.  Pure and simple. 

Based on your report it looks like you had a solid week.

[Zionic484]

@Magnusson, no alcohol

[Zionic484]

@jwis86, thank you. Thats why I am confused why the **ahem** numbers wont move, lol. I look a little leaner, but that may just be in my head. Based on my bf% composition, I have about 195-197 lbs LBM (which is accurate, I am aware of it being over 200lbs in the past via 7 point caliper test)

[jwis86]

There are certinally weeks that you can plateau.  Have you experienced many? 

It can be frustrating but keep up the good work.  All the numbers you posted are solid.   

[Zionic484]

I was platau, yes. I kicked it up.

[Zionic484]

Those other weeks, I was still doing 1419 Cal/day
But its about in vs out, correct?

I dont know what to do

[Magnusson · Accepted solution]

Yes it is about in and out, ofcourse. But, you need to give your body the tools (food) to function properly. Doing an average of 3500+ calories burn and only getting 1400+ calories is starving it.

Aim for a better balance otherwise your body will go on the defense and lower the metabolism.

[Zionic484]

@Magnusson, its not THAT extreme. I understnad what you mean, but its not 1400 cals. Here is the numbers:
Ave Calorie Balance (Cal/day)
Food intake +2209

Burned
At rest or sedentary -1727
During activity -1990
Net -1508

[Zionic484]

I am going to up my calorie intake so that I am not exceeding a deficit of 1000 per day, avoiding any kind of starving response. Hopefully that will bring continued success!
Thanks again everyone!

[W247]

Good luck!

I don't think it is as simple as "calories in-calories out". you have to look at the calories you are taking in and see how they stack up nutritionally. If you don't eat enough, your body will go into starvation mode and start storing those calories.

For the amount of working out I was starting to do, my nutritionist had me up my calorie intake by a couple 100 calories. She took my measurements and calculated where I should be at. Your work out starts in the kitchen....

[Zionic484]

@W247, I did provide detailed information above. Calories and where they came from (average per day).

Here is how they "stack up",as you put it. If you notice, I have been upping my calories and the other columns are where the calories come from>

[DominicJ]

A week is a pointlessly short term to base anything on, your first week will generally be very good, but apart from that, its perfectly normal to have "bad" weeks and "good" weeks, its the trend that matters.

More food.

1,000cal a day is MAXIMUM deficit ANYONE should EVER do.

You were at 1,351cals a day.

Bigger deficit is not better 

[Zionic484]

Ok. Yea, I have been upping my calories because I was too low of a deficit. It was hard for me to get enough calories in

[GinaBee]

Stop weighing yourself and focusing on the numbers!! 

How do you clothes fit? 

Today is 8.5.15 - put on a pair of shorts/pants/manpris/boxers/jeans whatever and snap a pic. How do they feel at the waiste at the seat, thighs, committ it to memory!! Now go about your business for the next week, two weeks, three weeks and then put them on again. See the difference?

I'm down 55 and I can't weigh myself more than once a week. I get caught up in those numbers - caught up in the routine of weighing at the same time, wearing the same clothing at the same time, same day, seven days later. 

Good luck!!!! I hope you lots of success!!