How much should i really be eating?

I've tried so many different numbers.

1600,1800, 1900, 2000, 2200.

Nothing, zip, nada, zilch.

Im 5'5", weigh 185 lbs. Im 18, workout 5 sometimes 6 times a week for an hour. burning about 500-700 cals at the gym. I walk a bit in school, not too much, maybe about a mile summed up.

I lift weights 2 times a week, recently its been less, since my muscles have been fatigued, i could only do 5 minutes on the elliptical yesterday because of my theighs couldnt handle it that day. So i sticked to the 'mill.

At home i sit on the computer or do homework. Not much activity.

I weigh my food, though i do not have a digital food scale, the wheel thing isnt too inaccurate, is it?

I use a HRM to determine my burn, it has a chest strap, its asks for height, weight, gender, walk stride, run stride, and age.

Im beat. No weightloss for almost 2 months. Im throwing my hands in the air and im desperate for some help.

Original Post by sukibahsoun:

My main question on this is... is this number counting in your exercise?  If you're exercising for an hour and a half a day, this could be an accurate number.  I burn 914 in 8 hours at my desk job (though I just put it in as typing, and I do get up and move a LOT), on top of another 229 on the phone for two hours.  I spend around 2 hours of my day on the phone, the other 8 doing computer work.

So right now my major question is, was this 3659 number including exercise?  Also, you said you're 52, but how tall are you and how much do you weigh?

 Yes, that number includes exercise. I exercise about 45 minutes a day, but I walk at 4mph and include other forms of exercise.  I'm 5'5", 185#. Too much :-) Or not tall enough ;-)

What's the amount you're currently intaking?  What's the heighest you've gone?  You may be burning a bit less than 3600, but my guess is you're just not getting enough food.

Current intake is 1700-1800 calories. This issue of not getting enough food has been previously addressed and recommendation was that I go to 2000-2200 on alternate weekends and then back down to 1700-1800. Or on days that I'm not exercising (or not exercising as much), try to keep it at that number.

I would up it to 2000 or more all the time, especially with the work outs you are doing.  If you're currently at 1700 - 1800 during the week, on those days you work out I'm guessing that you're burning at least 2800 - 3000 or more based on the numbers you got from adding everything up.  Which would mean that your deficit is at least 1000 a day, sounds like most likely more.  It could be a big reason as to why you're not losing weight.

I suggest giving it a try like this:  on any day you're not working out, eat 2000 - 2100 calories.  On days you work out, eat 2200 - 2400 calories.  Keep at this at least a couple weeks and see if the weight comes off.

Also remember that it's not recommended for you to lose more than 1% of your weight each week (so for your case, a max of 1.8 lbs at this time), which would mean your weekly deficit should be no more than 6300, or 900 a day max.  I've found I lose a lot better on a lower deficit, around 500 - 600 a day.

If you try upping your calories and you're still not seeing any progress after 2 - 3 weeks, I'd suggest speaking with a dietitian and seeing if they have any recommendations.  It sounds like you've already checked with your doctor, so I'm not sure if it's an underlying medical issue that has not been discovered or anything.  Maybe medications?  Who knows!  I say give this approach a try before doing anything invasive.

I really aprpeciate you taking the time to lay out this plan. It's certainly worth a try since nothing else has worked thusfar. My biggest concern has always been that I don't want to gain any weight. However, it seems that every approach I've done since May has me maintaining the weight. So, I'll take a chance and up my intake and if my deductive logic is correct, the worst that can happen is maintenance and the best that can happen is weight loss. In either case, I'm ahead of the game by not gaining. That's my logic and I'm sticking to it

I truly believe there is no medical reason for my inabillity to lose. I've had a sluggish metabolism my entire life. Same for both parents...genetics. But I know there is a way to boos my metabolism...I just need to find what that is. Also, I'm not on any kind of meds. I'm healthy, just chubby ;-)

Thanks for all your help!!

Evagal, just a heads up, there is a possibility you will gain a bit!  If you do gain, it would indicate that your body was in starvation mode, in which case you would need to get your metabolism back on track.  This is why I'm asking for you to stick with it for at LEAST two weeks.  Lets say that first week you gain a bit, but the next you lose, than we know it's working.  I just don't want you to get down if you have an initial gain.

The only way you'd gain without it being your metabolism getting back in order is if you're majorly over-estimating your activity level.  But from personal experience with this one, sounds like you're not. :)

When I first started shifting to a higher calorie intake, I gained a bit the first week, then got more on track after that.  Now, I have noticed that if I have a large loss (more than 2 lbs) I'll gain a tad back the next week, but not enough to negate any of my efforts.  It's a balancing act, and I'm slowly getting good at it. :)

I understand your clarification. A temporary gain is understood...after all, it's happened before as water weight gain if I haven't had enough H20, or have been on a business trip with less exercise, more calories, etc. My concern would be a continued upward trend in weight which is not acceptable ;-)

What you are saying is somewhat in line with a previous recommendation although that recommended caloric intake was 1700-1800. Could be why it didn't work. I will seriously try this even though I feel so unmotivated to continue with a food log. Also, will give it several weeks before I evaluate the effectiveness. With the holidays around the corner, I NEED a plan!!

Many thanks!

This plan will also make it a bit easier to make it through the holidays!!  I was NOT looking forward to the holidays, all that delicious food and not being able to eat a thing.  Now, with an appropriate calorie budget, I can have a few small treats without feeling like I've ruined my progress!  All in moderation, of course. :)

Keep us up to date on how it goes and any success!!

You are SO right about the holidays. I simply LOVE this time of year and I have real stress every time about the food aspect of the holidays. With this new approach, I too can incorporate a few treats, feel like I've been sinfully decadent ;-) and still manage to stay on course. It doesn't get much better than that, does it?!?!

I'll keep you posted.