I am a 5'10 female, and my BMI is 26.6. It's a bit ridiculous that I haven't lost any weight since I started college this September. I burn 500+ calories in the gym per day and I stick to fruits and low-cal yogurt for snacks, and have generally nutritious meals. However, the scale has stayed the same. I do not party frequently so I haven't drank my weight in cheap booze. However, I only average about 6 hours of sleep per night. So my question is, assuming I burn 500 calories a day in the gym, how much should I eat?
It's hard to say without more info, but I would throw a rough guess out there of somewhere around 1800-2000 calories.
If you're judging your calorie burn by the machines in your gym, you might be getting overestimates (I don't really have a good solution for that, other than to suggest looking at various calculators and averaging, or spending $$ for a HRM - sorry). Also, although you say you have nutritious meals, have you actually counted the calories you're consuming? Overeating on healthy foods will keep you from losing weight as surely as overeating junk.
Try logging everything you eat and all of your activity in CC's logs for a few days. Aim for a 500 - 1000 calorie deficit (stay above 1200 cals if you're over 21, or 1500 cals if you're under that).
It could be any number of things.
First of all, college can be stressful and stress can have an adverse effect on the body. Especially when it comes to weightloss. Another factor is lack of sleep which can add to the amount of stress you have. As others have said, the machines often over-estimate how many calories you actually burn. Keep track of what you eat, and try to get 5-6 small meals over the course of the day. This keeps your metabolism elevated more and your insulin levels more steady. Aside from keeping track of what you eat, try to get at least 1-2 more hours of sleep a night.
In all honesty though, the scale is the last thing you should be focusing on. A better mentality to have is "I want to lose fat" instead of 'I want to lose weight". Keep track of how your clothes are fitting and get your body-fat % checked every few months. if you workout regularly, especially with weights, the scale can be misleading. Muscle gain, will actually make you gain weight, but this doesn't mean you are getting fatter.
It's a bit ridiculous that I haven't lost any weight since I started college this September.
Indeed. I lost weight in college, but that was just because I was too depressed to eat (I just wanted to lie in bed all day). Heck, I had to force myself to do homework and attend class. I have no idea how I got the grades I got. My cumulative GPA was 3.91 when I stopped going.
I only average about 6 hours of sleep per night.
I've read that you need at least seven hours a night for the hormones that regulate your metabolism to work correctly.
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