Need help to loss 1 pound per week

I consume less that 1400 cal/day that was recommend. I exercise at least 50 to 100 min for min 5 to 6 days per week. I’m currently joining yoga, Pilates, aerobic, belly dance classes.  

My weight still maintains at 140 pounds. I wanted to loss at least 1 pound per week.

Is so hard for me to loss weight, I had try slimming pills, slimming centre, fruits diet, slimming tea and etc. I manage to loss the weight about 8 pound. Then later it will gain back. My idea weight is 130 pounds.

Since child I was slightly overweight till now.  I didn’t expect to be super slim but I hope to loss at least 10 pounds and maintain this weight.

What should I do Help!!!!!

Original Post by lindatcl:

I consume less that 1400 cal/day that was recommend. I exercise at least 50 to 100 min for min 5 to 6 days per week. I’m currently joining yoga, Pilates, aerobic, belly dance classes.  

My weight still maintains at 140 pounds. I wanted to loss at least 1 pound per week.

Is so hard for me to loss weight, I had try slimming pills, slimming centre, fruits diet, slimming tea and etc. I manage to loss the weight about 8 pound. Then later it will gain back. My idea weight is 130 pounds.

Since child I was slightly overweight till now.  I didn’t expect to be super slim but I hope to loss at least 10 pounds and maintain this weight.

What should I do Help!!!!!

 

One pound of fat is equal to about 3500 calories. This means that in order to lose a pound of fat per week, you will need to take in a 3500 calorie deficit, or a 500 calorie deficit per day. You could try using a BMR (basal metabolic rate) or RMR (resting metabolic rate) calculator online...there's even one on this site...and shoot for 500 calories less than your maintenance caloric intake level, but that's not very accurate at all. What you should do is aim for a healthy caloric intake, not too low and not too high. Combine that with regular exercise, and then check your weight after two weeks, keeping in mind that your weight WILL FLUCTUATE ON A DAILY BASIS. You might weigh 140 in the morning and 144 at night, and it will have nothing to do with how much you ate that day or how little you exercised. Weigh yourself after that two weeks is up and if you have lost weight at a healthy rate (no more than 2-3 pounds maximum per week) keep doing what you're doing. If you have gained weight or have not lost any at all, then simply knock off another few hundred calories from your daily intake and keep trying. It takes time, but it's very simple to do and completely foolproof IF you keep up with it.

Actually, mwhitmer has it backwards, I think. You're working out so hard, you should add calories, I think! Depending on how much you are burning, you could probably add a couple hundred. You don't want a deficit larger than 1000 calories. You should stick to a 500 calorie deficit. I don't know if you think you are burning more than 1900 a day, but if you are, up the calories for sure.

Thanks for your advise.

Currently I weight myself on daily basis. Maybe I should continue with the calorie intake I taking and workout in the same time. See how is the result after 2 weeks. With this I will have a better picture.

Hi mwhiter, I haven't try the BMR and RMR calculate. How does it works?

Original Post by victoria2103:

Actually, mwhitmer has it backwards, I think. You're working out so hard, you should add calories, I think! Depending on how much you are burning, you could probably add a couple hundred. You don't want a deficit larger than 1000 calories. You should stick to a 500 calorie deficit. I don't know if you think you are burning more than 1900 a day, but if you are, up the calories for sure.

I don't have it backwards at all. I already mentioned that she should take in a 500 calorie a day deficit to lose 1 lb per week. She said that she is taking in 1400 calories per day, unless I misunderstood what she was saying. Going by a standard online BMR calculator, a 30 year old 140lb  5'4 female has a generalized BMR of around 1400-1500 calories per day, so combined with her activity factor she probably has a realistic RMR of around 1000 calories per day, which is a safe number if those circumstances are correct for her as well. She didn't mention her age or height, so I had to make a guess at a fairly average height and just used 30 as a middle-of-the-road age.

What are your age and height? I too suspect you are undereating. If you only need to lose 10 lbs, 1 lb a week is probably too fast of a loss--you should aim for a slower weight loss and eating within 200-300 calories of the burn we can help you estimate if you give us the additional information.

Please don't fall victim to quackery like "liver cleanses," they do nothing good and could very well do something bad for your body. Proper nutrition and exercise is all your body needs to perform at its best.

mwhitmer has the math right, but I've encountered the same problem.  After almost two months of proper diet and exercise, careful attention to the math, and meticulous calorie counting (in and out), I've found myself "stuck".

You said that you're eating "less than 1400" calories per day.  How many are you burning? 

Here is the BMR info:

Estimation of Energy Output

Basal Metabolism - Use the factor 1.0 kcal/kg body weight/hour for men, or 0.9 for women (men’s hormones induce them to develop more lean tissue than most women).  Example (for a 140 lb. woman):

Change pounds to kilograms:

   &nb sp; 140 lb. ÷ 2.2 lb/kg = 63.64 kg.

Multiply weight in kilograms by the BMR factor:

     63.64 kg X .9 kcal/kg/hour = 57 kcal/hour

Multiply kcalories used in one hour by hours in a day:

68 kcal/hour X 24 hours/day = 1,375 kcal/day.


Energy for BMR equals 1, 375 kcal/day.

Add for Voluntary Muscular Activity.  The following figures are crude approximations based on the amount of muscular work a person typically performs in a day.  To select the one appropriate for you, remember to think in terms of the amount of muscular work performed; don’t confuse being busy with being active.  Rules of thumb to estimate the energy need for activities:

 For sedentary (mostly sitting) activity (a typist), add 40 to 50? of the BMR.
 For light activity (a teacher), add 55 to 65%.
 For moderate activity (a nurse), add 65 to 70%.
 For heavy work (a roofer), add 75 to 100% or more.  

Suppose the man we are using as an example is a clerk.  To estimate the energy he needs for physical activities (sedentary), multiply his BMR kcalories per day by 50%:

1,375 kcal/day X 70% =  962 kcal/day.

Energy for activites equals 962 kcal/day.

Total. The woman in our example spends, in a day:  1,375 kcal/day + 962 kcal/day = 2337 kcal/day.

Because the exact figure is based on several estimates, it’s probably best to express the woman’s needs as falling within a 100-kcal range:

Total energy needs equal about 2,300 to 2,400 kcal/day to maintain her current weight. 

Now, if you're eating less than 1400 kcal per day and doing as much exercise as you say, you should either be losing weight fairly rapidly OR...

...your body thinks it's starving.  Too much of a deficit and your metabolism slows way down and your body begins processing energy much differently.  My suggestion is that you vary your exercise routine, drink plenty of water (your body can't properly metabolize fat without ample water), and be sure that you don't create a total deficit of more than 500 kcal per day.  In other words, ease up!