Exercise and caloric intake

[txstang97]

I very well may be out of my comfort zone here, but I'm trying to get some advice. I am 54 yo female, 5' 6", medium frame, and weigh in at a whopping 170 lbs. Never been this huge before with exception of my pregnancies many years ago. I have been going to the gym 4-5 days a week since March and have lost 6 lbs. I am on a restricted calorie diet of appx. 1200 cals per day. I am not trying to build muscle, rather tone the ones buried under this yukky body. Exercise is as follows: 30 mins on Elliptical (bad knees) pushing it to level 8 on all courses, burning up to 500 cals in 30 minutes. THEN 30 minutes: seated row, 35 lbs. 20 reps x2or3; triceps w/25lbs machine; butterfly with 35 lbs, same reps. Power squats with ball behind back and 10 lb weights in each hand, 20 reps x 3; triceps free weight 5 lb. 10 reps x2;
Cals burned appx 700 per day; Cals in 1200. Why can't I lose weight? I've been told to increase calories, but that does not sound logical. Been told to have protein shake after workout to add cals up to 1800 per day. Can anyone out there make sense of this and explain to me? Please?

[Trusylver]

when the body thinks it is not getting enough calories it will try to conserve as much as possible, holding on to the fat, this is often refered to as starvation mode. the human body needs a minimum 1200 calories just to maintain normal function without taking any activity into account. I am a little short on time this morning but I would suggest you find out what your BMR is, there are a number calculators online to help you get an estimation.

[Puffin]

Here is a basic
Basal Metabolic Rate calculator (BMR)

BMR Calculator

[Karmalife]

Hi there. Sorry you are frustrated. What kind of restricted diet is this exactly? What foods are you eating? I would agree with Tryslver that it could perhaps mean you need more calories. Then again, a lot of people are put on low calorie diets (not lower than 1200) when trying to shed weight. Still, for your activity level, it may not be enough.
what is a typical meal plan? Have you lost dress sizes?

[txstang97]

that's a great link. According to the numbers, my BMR is 1451 and w/exercise is 2250. It was recommended I up calories to 1800 based on exercise level and this info appears to validate that. I am losing inches but this science hurts my head. thanks for the info appreciate your time

[txstang97]

when frustration level reaches nuke alert, you do anything to not become a whale -- I bought Nutrisystem. I lost 5 lbs the first week and about 1 pound since - therein lies the dilema. Why am I paying $300 for calorie restricted diet when I don't get enough calories? Workout hasn't really changed, but can't lose weight. Well - after doing the BMR calculations, yes I am starving myself as usual. Never ate more than once a day and am a reformed Atkins disciple (10 years). Clothes are fitting much better and there is definition in my arms again. Now, should I do the whole whey protein shake for cals and muscles? ??

[Karmalife]

I won't give you my entire opinion about Nutrisystem but I truly believe that becoming healthy requires a lifestyle change. Who can live on frozen meals for the rest of their lives? It's not practical. It's not good for you. It's not a way of life.

Plus, eating once a day is probably the worst thing for you! Check out the other threads and I'm sure you'll find more info about eating well.
Key point is this:

~Eating often to keep your metabolism going (think 5-6 mini meals a day or 3 meals and snacks in between).

~Eating foods that are GOOD for your body and as less processed as possible. Think lean proteins, whole grains, vegetables, fruits, nuts, beans etc.

~ Finding out how many calories you need per day and sticking to it!! It will take a while for your metabolism to adjust but don't give up!

Healthy is the ONLY way. Pre-packaged meals, in my opinion, are only going to hurt you in the end. Do you know how much salt is in those things!!!

You can do this!!

[stikfigure]

I'm 100% with Karma on this!!!