Is it better to exercise more/ eat more or exercise less/ eat less?

So I have been stuck for about a year. I try and lose weight and it doesn't go or goes so slowly that I get frustrated and chuck in the towel for a week. I even did a uber diet program through my gym and was the only person I know who didn't lose at least 40lbs in the 8 months. They told me it was probably because I exercise more than their average clients so my body is used to it. I'm 5'7" and weight 220lbs and I usually exercise 6 days a week. I do a range of things (elliptical, bike, running, BodyPump) usually for at least an hour and a half a day and try and burn between 700 - 1000 calories according to my HR monitor and then do Hot Yoga on my off day. I'm trying to eat between 1200 - 1400 calories a day. My friends have told me I'm not eating enough for the exercise but I've tried upping it and still don't lose weight and then it just feels like I'm eating too much. So what is better - do I need to eat more and keep on with the exercise or cut back on the exercise? I'm getting pretty desperate. I want to get down to 160lbs and it's just not happening. Anyone got any advice?

We have similar stats. I am a 22 y/o female 5"7 and weigh 223 lbs. Your friends are right. The reason you probably haven't lost anything is because you're not eating enough. I too workout 5 days a week and burn 600-900 calories per work out day and I eat at least 1800 on those days. On the days that I don't work out, I eat at least 1600. You need to increase your calorie intake, and keep your workouts the same.

Also this site is pretty helpful: www.phord.com/cc. It will give you a recommended calorie intake per day along with the calories burned per day according to your stats. I have lost about 5 lbs. so far in 4 weeks, so I believe this works for me.

Try increasing your calories to the recommended amount, and you should see something. Don't give up, and just keep pushing. You'll get there! Hope this helps!

Very interesting discussion and that website has useful calculations.  My situation may or not be helpful:  I'm 5'7" and in the 180s  and 45.  Since college I've been able to drop weight 5-10 pounds or more in a week or ten days maybe 20 over a month or two then gain it all back. 

Something different happened this time.  I started a calorie counting (avg. 1400) program in conjunction with intensive weight training/intensive cardio and it took weeks and weeks to see the scale go down at all. 

Now my calories are closer to a 1600/1700 average and I'm losing some weight (slowly).  But more importantly, even with a very low weight loss on the scale, I've become more compact and am wearing a size smaller.  As long as something's getting smaller, I'm making progress.

My advice is to embrace serious weight training.  I don't get much weight loss but I'm getting a smaller, shapelier body.  I go 3x week for 30 minutes and really push myself, really sweat, really grunt.  My body is transforming in front of everyone's eyes.  90 minutes/week.  It helps that I've had a trainer. 

Best of luck.  That 8 week thing where everyone but you lost 40 pounds... that sounds like something that would happen to me.  How frustrating and annoying. 

I am also quite tall 5'9.5'' and been active for years. basically your body gets very good and efficient at the exercises you do so the whole 'speed up your metabolism' advice just doesnt work for us. Switch up waht you do. I personally cannot burn that many cals and eat that little- my body wants food and i trust it so maintain a lower deficit

I would suggest the following:

• calorie defecit of 500-1000 per day.no more! your body might be in starvation mode aleady, which means it saves every little bit of food it gets.
• up the cals on days you work out, have some days off to give the body a rest
• do weight training instead of cardio on some days
• be patient - your body will need time to adjust, give it 1 months.

I'm also 5'7" and when I started CC I weighed 174 pounds.  I was exercising 4 times/wk doing cardio and strength training and managed to lose weight while eating 1800 calories on most days. I've lost weight slowly, but it's coming off, and I'm now down to 148 pounds after seven months.  I agree with the other posters that you might not be getting enough calories.

As I lost weight I lowered my calories to 1600. I've hit a plateau, but I think that's due to being at a weight that I was comfortable with before.

Losing weight this way takes time, but it's worth it. Good luck to you.

hey whitsc, i just looked at your stats and the start weight n measurements are similar to mine (amd my ticker is the same, ha). i m a little taller but seeing your journey and time line is encouraging to me. thanks for sharing

I would say that if you're really really STICKING to 1200 to 1400 every day, counting liquids and condiments and not grazing or nibbling without logging, then you need to see a doctor.

Calories are supposed to be a simple in-out equation, but there are some conditions which make it harder to lose weight. 

But that's only if you're doing everything perfectly.

Original Post by sidd1981:

hey whitsc, i just looked at your stats and the start weight n measurements are similar to mine (amd my ticker is the same, ha). i m a little taller but seeing your journey and time line is encouraging to me. thanks for sharing

sidd - sounds like you know what you're doing as far as the right way to lose weight. I keep reminding myself that it's for the long term, and supposedly the slower you lose the weight, the easier it is to keep off.