GrayClouds Posted May 24, 2011 Share Posted May 24, 2011 I've been going consistently below 1600 cal/day the past 3 wks or so and have not lost anything. I think I even gained 1 lb. http://nutrition.about.com/library/bl_nutrition_need_results.htm?start=1£s_100=100£s_10=20£s=5&dpounds_100=100&dpounds_10=10&dpounds=5&years=NaN&inches=61&years=23&page=4 claims I need 1800/day to reach my goal weight slowly without exercise. And I'm even doing some minimal exercise (brisk walking etc). Are calculators completely off the bat or something? If your maintenance is 1800 your calorie deficit is only about 11% at 1600 cal a day, which is not much. In a perfect world where all your calculation is correct, you will only loose a pound every 17 days. Add the fact water fluctuation being as it is, specially in women, it is not surprising you not seeing your scale dropping. A better starting point is about 20% reduction under maintenance. Link to post Share on other sites
Els Posted May 24, 2011 Share Posted May 24, 2011 A pound every 17 days is okay. I only have 10 to lose, and I really cannot find a diet that works for me with 1400 cal. Also, even if my water retention fluctuates, I have been keeping at it for over a month now. Surely there should be some overall drop. Or at LEAST a difference compared to the times when I ate 1800 (and sometimes up to 2000). But there is none. It is like I made absolutely no changes at all. Tman: I've been slacking on the exercise, I know. Several reasons for that. Mostly winter, can't afford a gym (those here are expensive), and it makes me tired (as I mentioned on another thread). But I'm not looking for wonderful results. Diet + exercise is better, but shouldn't diet alone do SOMEthing? Link to post Share on other sites
tman666 Posted May 24, 2011 Share Posted May 24, 2011 A pound every 17 days is okay. I only have 10 to lose, and I really cannot find a diet that works for me with 1400 cal. Also, even if my water retention fluctuates, I have been keeping at it for over a month now. Surely there should be some overall drop. Or at LEAST a difference compared to the times when I ate 1800 (and sometimes up to 2000). But there is none. It is like I made absolutely no changes at all. Tman: I've been slacking on the exercise, I know. Several reasons for that. Mostly winter, can't afford a gym (those here are expensive), and it makes me tired (as I mentioned on another thread). But I'm not looking for wonderful results. Diet + exercise is better, but shouldn't diet alone do SOMEthing? Diet alone can result in weight loss, but body composition is very difficult to change without exercise, unless you're obese (which you're not). If all you're doing is restricting calories, you'll likely lose muscle and fat (or even worse, only muscle) at equal rates. You would then weigh less, but your body composition would be very similar to when you started. If your only goal is to lower the number that the scale reads, by all means, stick to just dieting. If your goal is to look better, improve performance, and achieve both more quickly, then exercise is a must. Not being able to afford a gym isn't an excuse either. There's plenty of ways to get an ass-kicker of a workout without a gym. In fact, some of the most head-spinning, vomit inducing workouts I've ever had were done in the "comfort" of my own garage. You can do a lot with bodyweight calisthenics (push ups, pull ups, squats, lunges, high knees, in place skips, jumping jacks, burpees, etc.) and sprints. Hell, go out to an empty (flat) parking lot and push around your car, preferably with someone to steer . If you're creative and have the drive to git 'er done, you can make a good workout out of almost any situation. Progressive resistance training does NOT have to be in the form of traditional powerlifts (squat, deads, bench). Who knows, you might get addicted to doing the "weird" stuff outside of a traditional gym environment. Then when people start asking what gym you go to and marvel at how in shape and ripped you are, you can nonchalantly state that you don't go to the gym. Link to post Share on other sites
Chocolat Posted May 24, 2011 Share Posted May 24, 2011 I know you said you are mentally keeping track of calories, but I really encourage you to actually weigh and log everything you are eating for at least a week. It is incredibly easy to underestimate calories -- that splash or half and half in your coffee or tea, the oil used to saute your chicken, etc. If the scale is not moving at all then either your calorie estimates are off or you have a thyroid issue. It's worth checking the calories first. Beyond this, I second everything Tman said. I worked out at home for the 6 months I started working out, largely because I needed to prove to myself that I was committed before I allowed myself to join a gym. I didn'tknow to do things like car pushes, but with a small investment in some dumbbells (I was pretty weak and didn't need a whole lot to challenge me!) and a bench, I was on my way. New Rules of Lifting for Women is a great starting point for weight training. I also like Tom Venuto's Burn the Fat, Feed the Muscle for a good primer on what to eat, when and why. Link to post Share on other sites
Els Posted May 25, 2011 Share Posted May 25, 2011 Thanks for the advice, both of you. I got myself a skipping rope and have been using it, but it doesn't really seem to do much. The cheapest pair of dumbbells I've seen around was $100+ though. Possibly it just takes a while for the results to show. Link to post Share on other sites
Chocolat Posted May 25, 2011 Share Posted May 25, 2011 Thanks for the advice, both of you. I got myself a skipping rope and have been using it, but it doesn't really seem to do much. The cheapest pair of dumbbells I've seen around was $100+ though. Possibly it just takes a while for the results to show. Where are you located? I seem to recall you are outside of the US. If not, try Craigslist. People buy exercise gear, then realise it's just collecting dust and sell it off inexpensively. With the rope... this is one of my favorite forms of torture, um, exercise. I don't know your level of fitness so here are two options. Easy: Do intervals of 20 seconds balls-to-the-wall jumping (two feet together, as fast as possible) and then 1 minute rest. Repeat 8 times. Harder: 100 double unders (the rope passes under your feet twice during one jump) followed by 1 minute rest. Repeat 8 times. Mix up days where you do the rope work with days of pushups, pullups (can you get an inexpensive chinning bar to put in one of your doorways?), walking lunges and squats. This can all happen indoors. When the weather is nicer, take it outside. Link to post Share on other sites
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FryFish Posted May 25, 2011 Share Posted May 25, 2011 I count calories but I go the other way, I try to get at LEAST 5000 a day and so far it has worked tremendously(when combined with a SMART workout regimen). I went from 150 to 170 in about 8 months with a decrease in BF%... Sadly I have hit a peak for the time being... Link to post Share on other sites
Els Posted May 25, 2011 Share Posted May 25, 2011 I count calories but I go the other way, I try to get at LEAST 5000 a day and so far it has worked tremendously(when combined with a SMART workout regimen). I went from 150 to 170 in about 8 months with a decrease in BF%... Sadly I have hit a peak for the time being... I don't see how anyone can have trouble taking in at least 5000kJ. And if you're taking in 5000 calories, you must be joking... Link to post Share on other sites
FryFish Posted May 25, 2011 Share Posted May 25, 2011 Ya sorry, I meant 5k calories. And no, Im not joking. Link to post Share on other sites
eerie_reverie Posted May 26, 2011 Share Posted May 26, 2011 Elswyth, Are you noticing yourself getting smaller in SIZE? It is very possible to lose mass without weight. I think you mentioned that you had been jogging, maybe you've gained leg muscle. Link to post Share on other sites
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