Weight lose Isuue - Can't lose weight

[MelizaPinales]

I'm 26, my height is 5’2” and my weight is almost 70kg. Have several years trying to be fit and tone my muscles. I started gym training almost for one year and a half, and reduce likes 20kg, and have to quit to gym a few months ago. I really want to lose more weight, an is problem that have years with me, with differents diets lost few pounds but some days after am equal or worst. Am gaining weight again and don't want.
Please suggest some useful tips. Somebody can help?? Need a Fitness Friend for mutual motivation.

[MintyFox · Accepted solution]

When you understand the simplicity of weight loss, it's easy to know what does and does not work. Diets don't. Even the Gym doesn't. If you go to the gym every day and lift weights, you'll build muscle but if you're eating the same amount of calories you're not doing much to lose weight. 

Find a calculator online for caloric intake. This will estimate how much you burn on average and tell you how many calories you should limit yourself too to lose weight. Understand that eating less calories than you burn directly translates to weight loss. What I do is I have a counter app on my phone and each time I eat I tap the plus button in increments of 10. So If I have a piece of bread for 100 calories, I tap the button 10 times to register that many calories eaten so far. Reset the counter each day. 

[A_Lurker]

@MelizaPinales - as already said, you need to look at your food intake.  For most people, weight loss begins in the kitchen.  Being active and working out is a good thing for overall health. However, it is very possible to eat too much of even healthy food.  I'd suggest to start by keeping track of everything you eat for at least a couple of weeks.  There are lots of great online tools, but even a food diary is a great thing to keep.  Don't change how you're eating, just write everything down.  Then take a look at it and decide where you could cut calories out.  Although not necessarily easy for everyone, liquid calories are sometimes easiest to cut out without noticing (soft drinks, coffee w/sugar & cream, fruit juices).

[MelizaPinales]

Thanks for the advise. In the last weeks had cut my caloric intake at no more of 1000, track it in the fitbit app in the last days. I try to eat healthier, is hard but am doing my best. 

[A_Lurker]

@MelizaPinales - I just want to ask another question if you don't mind.  You mention 1000 calories - if this is what you're trying to stay under it's way too low.  It might work for a short period of time but it will be tough to keep going for a long time at that level.  Try plugging your age / height / gender and goal weight into this site:  http://www.fat2fittools.com/tools/bmr/

(You'll have to convert your weight into pounds, or your height into cm.)

This will give you a general idea, based on your activity level, what you should be eating each day.  If you've been undereating for a long period of time you will want to raise your calories slowly.  You want to give your body enough nutrients and you'll have energy and enthusiasm for the weight loss to come.

[MelizaPinales]

I know that is a little xtreme less than 1000 calories, but am using multivitamins and supplements to reach enough nutrients for the weight loss to come. 
I try the page and recomends 1482 calories. 😄 Is a nice tool for people how need help understanding the metabolism!!!

[A_Lurker]

Adding supplements and multi vitamins isn't a bad thing, try slowly increasing your calories.  You may find that this gives you more energy, then add some gentle exercise and see how it goes.  Just try this for a couple of weeks and see how you do.  Then you can look at progress and readjust.  One thing if you're interested in toning and such, taking measurements now and later can be a good thing as well.