5’4, was 166 SW, now CW 160lbs. I have been at 160 for months now. My change from 166 to 160 was done without the app but cause of the stall I wanted to try counting. My goal is to be at 140lbs, I hoped by May…
I know I have it set at 1389, and this sub is for 1500 but I am assuming it’s close enough that I can get advice.
I keep going over, it’s hard as I live at home and don’t have much control over groceries and supper. We are big snackers in my household.
I used the apps calculations to do 1.5 lb a week (picked slightly active as I try to hit 5-7k steps and I do 2-3 workout classes a week – usually use dumbbells in these classes). I do NOT subtract calories from my walking or workouts. So maybe I am under, but it be nice to hit under 1400.
Looking for any tips and advice for people around the same size and deficit. What helps you stay under the goal? Should I start tracking my workouts? Am I gonna lose weight even tho I went over – or did I just eat my maintenance?
by hxnestly
5 Comments
Increase your calories. It seems like you’re trying to eat and exercise to lose probably 2lb/week, meaning you’re eating 7000 calories less than you need (to maintain) per week. As you get closer to a healthy weight, you’ll need to decrease your speed. Slow and steady.
Whenever I feel snacky, I have a zero calorie soda instead. The carbonation makes you feel full for the time being. Also, switch out small things like sauces/dips for lower calorie options. Regular ranch is 150-250 per serving and low calorie ranch could be as low as 50 cals a serving.
Also, given your deficit is already included in the app, you are still eating in a deficit and will still lose weight. Just instead of a 500 cal deficit (unsure if this is your deficit number just an example), you’re in a 350 cal deficit instead and will result in slower weight loss.
How much exercise are you doing exactly (what type(s), and how many total minutes per week, and at what intensity)?
Also, what is your age and sex?
Probably you would benefit from raising your calorie target.
I add back half my workout calories. Try that?
I’d take a look at the snacks and see if there’s any substitutions you can do to bring them down in calories. Popcorn or veggie straws instead of chips, pretzel thins instead of rods etc. Don’t get rid of yummy snacks completely cuz that’s no fun, but see if you can make a few minor changes to get your overall calories bumped down that extra 100 or 200. Maybe look at the things in your meals too, like subbing low fat/low cal options where you can. Like keto tortillas or light mayo. Ground turkey instead of ground beef. Just little tweaks here and there, nothing major.