do i need a deficit every day or over the week??

hi guys

im still trying to lose this body fat!! its been ages and im still not losing anything! but i finally figured out that perhaps i need to sort out my deficit according to my bmr and not to eat below that but up my exercise!

im 5'3" and weigh 119 lbs but all my weight is in my legs and i have these horrible saddlebags that me look wide and bigger than i am!

anway, if i want to lose 1lb a week i need a total deficit of 3500 cals ryt? so can i do this over a couple of days or should i just space it out over the week? what if by the time friday comes and ive already achieved a 3500 cal deficit through combined exercise and eating less do i just eat on maintence for a few days or is it okay to cut back a little? i dont want to hinder fat loss as im finally planning a holiday in june and want to look trim and toned for the 1st time in my life!

any help would be greatly appreciated!

thanx guys

x

I really don't know, but for me I tend to lose weight more evenly/successfully when I get about a 500 cal deficit each day, than than 1000 one day and none the next! Maybe someone else can give you better advice :-)

no.  averaging your week isn't a bad way to go.  i like to do this for the nutritional analysis, because some days i seem to need a lot of protein while other days i'm heavy on the fiber.

because our bodies tend to adapt to our habits in an effort to be as efficient as possible, it's a good idea to mix it up.  if you consistently get the same number of calories every day, your system can adjust to that amount of energy in an effort to ameliorate the deficit.  that's why people recommend calorie cycling if you've been losing for awhile and then plateau.

Wow Tina. I'm the same height but I weigh 145#. The lowest I've ever been is 122#.

I have the same problem. Tiny on top, but my thighs & bottom make me feel like I'm a mile wide. I feel like someone glued pillows on the outside of my thighs. People tell me I'm nuts. Maybe you're nuts too. 

I exercise 3 days a week. Everything goes away but the thighs & butt. The trainer recently told me that when I exercise  I should try squeezing my bottom muscles and leg & thigh muscles and holding that contraction as I exercise. It's hard work, but I think I can feel a difference in my muscles. My shape? Too soon to tell.

 

 

 

Yes, averaging is excellent. But try not to drop below 1200 calories or 1000 calorie deficit on the days when you're eating less.

i like averaging my week in terms of both my deficit and what i'm eating.   it works well for me and my busy life.

I would throw all that junk about calories out the window.  I would eat lots of small, healthy meals all day long, and excerise like mad.  Run, lift, bike, wahtever.  Eat all day, good healthy small meals and get moving.  You will drop fat like butter melting.  Forget calorie counting.

thanx guys for the advice

i will just average it out over the week and see how it goes! i never eat below 1365 but exercise different amounts every day - so this will in turn help me too!

and yeh im nuts!! always have been always will be!

thanks again!

Your body is never quite sure if it should burn muscle, (protein), or fat to be used as fuel. In Africa there are and have been studies on folks that have been living in famine stricken countries. The starving people(s) had an abundance of fat stored on their hips, legs, buttocks, yet, the muscle tissue was almost all gone. The body needs fat, it is stored in quantities in the brain, around the vital organs and so on..(called essential fat). The body can and does burn muscle very easily.

Since the body is unsure if it should burn fat or protein, and it is always walking a fine line in trying to decide, you need to tell it over and over, all day, everyday to burn fat stored on your stomach, hips, and legs. The way to tell it to burn this fat, is to tell the body, "hey! there is no famine in these parts, food is everywhere" let the body think you have traveled across a desert and are now living in a jungle, with food everywhere.

The way to tell you body to release fat, to save protein, is to eat immediately upon getting up in the morning. Say a bowl of oatmeal, some fruit, throw in an egg, or a slice of whole wheat toast, whatever, except rule one is that it has to be healthy.

Now, for the next three hours, (give or take one hour), the body knows that it is ok to burn fat, and save protein. Almost exactly 2.7 hours later, you will feel hungry again. This is caused by enzymes being release to trigger a hunger response. This all works together like one big well oiled machine. The hunger feeling is telling the body to burn muscle and save fat, there must be a famine after all. Never, never allow yourself to feel hungry. Ever. If you pull back on calories, and feel hungry you are burning muscle.

From here on out, always eat immediately after getting up, then about 2.7 hours later, and so on, all day long until you go to bed, eat a nice healthy meal; then start over the next day. It takes a lot of organizing, and planning but it works.

The muscle on your body stays on your body and the excess fat wears away. Does anybody actually think counting calories is good for you or being hungry is good for you? Let me say it again, and google and read everything under the sun on this topic. If you feel hungry, you are burning protein and all fat on your body is being protected and not allowed to be burned. If you have a healthy meal inside you, you are burning fat and protein is spared.

Now, on the healthy meals topic. My first meal in the morning is ½ cup of oatmeal, with water, a few raisins, a few walnuts, and a scoop of pure whey protein powder. Meal two is something like a fist size portion of fish, (like orange roughy), or a chicken breast from the grill, (I will grill like 20 at one time and freeze and use them as needed), or a half of a New York Strip Steak, or whatever. Next to the meat is a fist size serving of yams, or baked potato, or sweet potato, or brown rice. Next to that carbohydrate serving is my veggie, usually broccoli, or spinach, green beans, peas. I know boring, but I spruce up the veggie with a few cashews, or bacon bits. Anyway, I eat these meals all day long. Or you can throw in a 1/3 cup of cottage cheese, throw on top some fruit, flax seeds, walnuts, some protein powder whatever. Point is this, small healthy meals all day long, and do not go hungry.

The problem with yogurt, and other sugar products, along with white breads etc, is they cause a huge spike in your insulin release. The calories are doing you no good at all, the sugar in your body goes haywire, you feel hungry again, (in fact you are hungry, the body is begging for food), the body thinks there is a famine and boom, back to square one.

If you combine the plan above with any type of workout, anything at all that gets your heart racing and blood pumping, will speed up this entire process and you will look great by spring. Walk, bike, lift weights, sports, anything at all, plus remain on the meal plan and you will feel and see results instantly.

One really important thing. If you give this a chance you will feel so much better, so much more alive, and full of energy like you have never felt before. The insulin will calm down, the body will have the proper nutrients, the metabolism speeds up, the fat melts away, the protein or muscle builds.

Oh, a couple more rules. Never, ever, ever drink pop or soft drinks. Only tons of fresh water, and other no sugar drinks. Drink enough water to keep your pee clear as water. Take a vitamin. Eat nuts, and fish for your fat needs. Poly and Mono fats are great, the rest are terrible, (plant, oil, (olive), and fish fats), tell your folk(s) this is what you are trying to do.

I will make 20 to 50 small tupperware pre made meals at a time, then freeze them all in the freezer in the garage. I grab two to five going out the door all the time.

America is obese because everyone is hungry.

All this is so frustrating. I wish i knew what to eat everyday