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amyreist Posted - 02/17/2007 : 3:51:32 PM
I have been walking at 3.5mph for an hour and doing a weight lifting routine that lasts for 20 min EVERY day and I can't seem to lose any weight. I'm eating right I'm just not losing. It's really getting frustrating. So does anyone have any ideas of what I'm doing wrong ??

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chefali Posted - 02/27/2007 : 4:01:56 PM
The challenge is also your workout routine. Many will say we need to rest our muscles. Upper body every other day and lower body on opposite days. The cardio could be increased in increments to burn more calories. Our bodies are really good at adapting and there is a good possibility that is what your body is doing. The more routine ch we are, so does our metabolism. Add a little more each day and watch the changes.
quote:
Originally posted by amyreist

I have been walking at 3.5mph for an hour and doing a weight lifting routine that lasts for 20 min EVERY day and I can't seem to lose any weight. I'm eating right I'm just not losing. It's really getting frustrating. So does anyone have any ideas of what I'm doing wrong ??





Holly Posted - 02/25/2007 : 2:35:43 PM
Hi, doddi. It's pretty simple, 3500 calories = 1 pound.

So, if you go to one of the online calculators and put in your stats - height, age, weight, activity level to find out how many calories your body needs to maintain its weight you go from there. As an example, if your body needs 2000 calories per day to maintain your weight, you need to eat fewer than that to lose weight. If you want to lose one pound per week, then you need to eat 3500 calories less for that week than you need to maintain, 3500 divided by 7 days equals 500 calories per day. So you would need to eat 1500 calories to lose 1 pound per week. The deficit is just what your body needs minus the amount you want to lose per week.

So, using the same average of 2000 needed to maintain and if you wanted to lose 2 pounds per week, you could either create the deficit of 7000 calories per week, which is 1000 calories per day for a week. So you could either eat only 1000 calories per day (which I don't recommend - it's too low) or you could say cut 750 calories through eating and burn an additional 250 calories per day through exercise.

I hope that clears it up better. Here is a link to a sample calculator you can use to figure out your own personal numbers and subtract from there.

http://walking.about.com/cs/calories/l/blcalcalc.htm

doddi Posted - 02/25/2007 : 1:41:37 PM
In the above response it mentions the need for a 3500 cal deficit. Please explain. I don't know what that means. Thanks

Holly Posted - 02/18/2007 : 9:29:45 PM
Hi, Amyreist. You say you are eating right, but sometimes we can be fooled. Are you keeping a food journal. I would say that is the best way to start to determine how well you are actually eating. You need to create a calorie deficit of 3500 calories to lose one pound. Doing that with strictly exercise is very difficult. My best suggestion is for a week or two to meticulously count calories and log them. We tend to eat a lot more calories than we realize. For a week or so, measure and/or weigh all your food to make sure you know exactly how many calories you are eating. Use an online calulator to determine how many calories you need to maintain your weight. Cut 500 calories for that number per day and you will lose 1 pound per week. Exercise and burn an additional 250 calories per day and you will lose 1.5 pounds per week. I know it is a pain in the butt to use a food log, but it is the most helpful tool I know of for losing. I lost 70 pounds counting my calories. Unfortunately, the last 2 years I have not been doing it and gained them all back. Now I need to start all over again. It is very daunting, but I think I will finally have the time to do it again. Best of luck to you. Losing weight takes focus. I lost mine, but now I am regaining it.


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