Aa
Weight loss
Well I have two questions realy.
Firstly, I eat healthy through the week days then when it gets to Saturday I 'snack out' (I don't eat much but I have 1 type of chocolate or I have a fast food meal, for example mcdonalds or nandos). I manage to lose weight then by Sunday Ive put the pounds back on! What am I doing wrong i also go on the tramdoing for 30-60mins also schools compulsory 2hrs of PE in school ontop
Firstly, I eat healthy through the week days then when it gets to Saturday I 'snack out' (I don't eat much but I have 1 type of chocolate or I have a fast food meal, for example mcdonalds or nandos). I manage to lose weight then by Sunday Ive put the pounds back on! What am I doing wrong i also go on the tramdoing for 30-60mins also schools compulsory 2hrs of PE in school ontop
Oops, here's the TDEE calculator:
http://www.fitnessfrog.com/calculators/tdee-calculator.html
http://www.fitnessfrog.com/calculators/tdee-calculator.html
Don't panic just yet. When we exercise intensely, sometimes that causes the body to retain water. So temporary weight gain is possible.
In light of your physically demanding job and exercise routine, you may not be eating enough to meet your calorie needs. For someone at your weight, you should only be cutting 500 calories a day from your maintenance calories.
Here is a great TDEE (Total Daily Energy Expenditure) calculator. It will show you how many calories you would eat to maintain your weight.
Once you figure that out, you HAVE to calculate on top of that how many calories you're burning with the added exercise. Then you minus 500 from the whole thing, or use the 250 split Barb mentioned, and go from there. At your weight, your daily deficit should not be more than 500 calories. This would lead you to lose l lb a week, as Barb explained above.
The reason I emphasize smaller calorie deficits is because they work. They're easier, so less feelings of hunger, less desperation, less chance of a burn out, and more energy.
From what I've heard about Weight Watchers, I'm pretty sure their plan is along the same lines. You get extra points for exercising, so make sure you use them. Don't skip out on them hoping you'll lose more. You may at first, but then that inevitable plateau will get you.
As far as the weekends go, if you're cutting too much during the week, then your body may be freaked out enough to store all the extra calories as fat. So that may be working against you. If you increase your intake enough that your body isn't freaking out during the week, this may stop.
Now, if you're eating enough calories, have done all the above and have a deficit of only 500 a day, including the extra you burn while exercising, then maybe the key is to cut down those weekend days. I'm all for a day off. I think it's good for you. But two days off may be pushing it. For one, it might increase your appetite, which makes Monday a nasty day for cutting back again.
All in all, you're still losing, albeit slowly, and that's good!
In light of your physically demanding job and exercise routine, you may not be eating enough to meet your calorie needs. For someone at your weight, you should only be cutting 500 calories a day from your maintenance calories.
Here is a great TDEE (Total Daily Energy Expenditure) calculator. It will show you how many calories you would eat to maintain your weight.
Once you figure that out, you HAVE to calculate on top of that how many calories you're burning with the added exercise. Then you minus 500 from the whole thing, or use the 250 split Barb mentioned, and go from there. At your weight, your daily deficit should not be more than 500 calories. This would lead you to lose l lb a week, as Barb explained above.
The reason I emphasize smaller calorie deficits is because they work. They're easier, so less feelings of hunger, less desperation, less chance of a burn out, and more energy.
From what I've heard about Weight Watchers, I'm pretty sure their plan is along the same lines. You get extra points for exercising, so make sure you use them. Don't skip out on them hoping you'll lose more. You may at first, but then that inevitable plateau will get you.
As far as the weekends go, if you're cutting too much during the week, then your body may be freaked out enough to store all the extra calories as fat. So that may be working against you. If you increase your intake enough that your body isn't freaking out during the week, this may stop.
Now, if you're eating enough calories, have done all the above and have a deficit of only 500 a day, including the extra you burn while exercising, then maybe the key is to cut down those weekend days. I'm all for a day off. I think it's good for you. But two days off may be pushing it. For one, it might increase your appetite, which makes Monday a nasty day for cutting back again.
All in all, you're still losing, albeit slowly, and that's good!
yea i have to same kind of problem
March 25,2011
Hi all,
Will it has been.......3 months since I kicked my butt into gear and I have so far lost 20 pounds.Yes its a good accomplishment but the thing is ....by 3 months I SHOULD have lost way more than that...from the way I workout and plus what I do for a living.(a custodian)(meaning i am always moving around) and i also do weight watchers.
These past few weeks I have been losing weight and then another week staying the same but every week I always kill myself over long hard workouts...even if im too exhausted to workout i tell myself atleast 30 mins. of hard pumping cardio.So I never not workout.This week though i tried something different with my workout plan
Mondays- i would walk/run for 25 mins. then do weights for another 25 mins. then go back to run/walking for 15 and then do 15 mins ellipitcal and then 10 mins. of just plain abs. but doing that all week when i jumped on the scale.... you kno what happend? I GAINED!!!!!!!!! 1 POUND... and my legs dont seem any slimmer in fact they look huge...(MAYBE IM OVER REACTING BUT IWOULD THINK 20 pounds lighter i would see slimmer legs.)So im always changing it up.
For my eating i do weight watchers.....i stick to it really stricktly except on weekends...but i would think if i over ate all my hard work would make me stay the same..now i have 26 points allowance but they say if i spend most of my days i would be mostly walking around (because if my custodial job.) i would have 28 points.. but im getting SOOOOOOOOO FED up that im taking 2 points away from myself soooo lets hope thats the problem because im getting very very pissed.
But i really need help and support from you all if u have and suggestions or comments please let me kno i need so much i need to be given some hope...
and oh yea i over all want to lose 40 more pounds
i started off as 192 and i want to go down to 130 roughly a size 5 or 6
March 25,2011
Hi all,
Will it has been.......3 months since I kicked my butt into gear and I have so far lost 20 pounds.Yes its a good accomplishment but the thing is ....by 3 months I SHOULD have lost way more than that...from the way I workout and plus what I do for a living.(a custodian)(meaning i am always moving around) and i also do weight watchers.
These past few weeks I have been losing weight and then another week staying the same but every week I always kill myself over long hard workouts...even if im too exhausted to workout i tell myself atleast 30 mins. of hard pumping cardio.So I never not workout.This week though i tried something different with my workout plan
Mondays- i would walk/run for 25 mins. then do weights for another 25 mins. then go back to run/walking for 15 and then do 15 mins ellipitcal and then 10 mins. of just plain abs. but doing that all week when i jumped on the scale.... you kno what happend? I GAINED!!!!!!!!! 1 POUND... and my legs dont seem any slimmer in fact they look huge...(MAYBE IM OVER REACTING BUT IWOULD THINK 20 pounds lighter i would see slimmer legs.)So im always changing it up.
For my eating i do weight watchers.....i stick to it really stricktly except on weekends...but i would think if i over ate all my hard work would make me stay the same..now i have 26 points allowance but they say if i spend most of my days i would be mostly walking around (because if my custodial job.) i would have 28 points.. but im getting SOOOOOOOOO FED up that im taking 2 points away from myself soooo lets hope thats the problem because im getting very very pissed.
But i really need help and support from you all if u have and suggestions or comments please let me kno i need so much i need to be given some hope...
and oh yea i over all want to lose 40 more pounds
i started off as 192 and i want to go down to 130 roughly a size 5 or 6
COMMUNITY LEADER
What you are "doing wrong" depends on the amount of calories you are taking in. You don't say what "eating healthy" during the week consists of.
As to your second question, whether you would gain or lose weight after working off around 2000 calories, had dinner and a cheese tostie - again, that depends on what dinner consisted of, as well as the type cheese you ate, etc.
It takes 3500 calories to either gain or lose a pound, so you have to take in 3500 calories to gain a pound - very few of us would eat that much in a day; and you have to use/decrease 3500 calories to lose a pound. It's usually easiest to decrease our calorie intake by about 250/day and increase our exercise to use an extra 250 calories/day for a total of 500 calories/day - that would allow us to lose one pound in a week.
As to your second question, whether you would gain or lose weight after working off around 2000 calories, had dinner and a cheese tostie - again, that depends on what dinner consisted of, as well as the type cheese you ate, etc.
It takes 3500 calories to either gain or lose a pound, so you have to take in 3500 calories to gain a pound - very few of us would eat that much in a day; and you have to use/decrease 3500 calories to lose a pound. It's usually easiest to decrease our calorie intake by about 250/day and increase our exercise to use an extra 250 calories/day for a total of 500 calories/day - that would allow us to lose one pound in a week.
Trampolineing*
Also my other question is, to have worked off arround 2000 calories and had dinner and just a cheese tostie, i normally eat quite alot, will I lose alot of weight or would I gain a bit?
Thanks guys!
Also my other question is, to have worked off arround 2000 calories and had dinner and just a cheese tostie, i normally eat quite alot, will I lose alot of weight or would I gain a bit?
Thanks guys!
Have an Answer?
You are reading content posted in the Weight Loss and Fitness Community
14 super-healthy foods that are worth the hype
Small changes make a big impact with these easy ways to cut hundreds of calories a day.
Forget the fountain of youth – try flossing instead! Here are 11 surprising ways to live longer.
From STD tests to mammograms, find out which screening tests you need - and when to get them.
Tips and moves to ease backaches
Here are 12 simple – and fun! – ways to boost your brainpower.
