Just curious if any woman here has had success losing fat at less than 1400-1500 calories? If so, can you please explain your routine and stats?

I've been staying around 1500 for a long time, have tried a variety of things including alternating 1300/1700 etc., eating more protein, doing some carb cycling now, but not really having much success. I understand going too low will lead to muscle loss so have been hesitant to cut more calories, but starting to think that may be necessary.

Thanks :)

What are your current stats including workout regime? I lose weight like crazy at 1500 and I'm only about 123#. I personally would not recommend going much lower than that - at 1500 I'm dizzy and cranky. :)

Just curious if any woman here has had success losing fat at less than 1400-1500 calories? If so, can you please explain your routine and stats?

I've been staying around 1500 for a long time, have tried a variety of things including alternating 1300/1700 etc., eating more protein, doing some carb cycling now, but not really having much success. I understand going too low will lead to muscle loss so have been hesitant to cut more calories, but starting to think that may be necessary.

Thanks :)


Well, you definetly will lose fat at lower calories - and when you lose weight you will always lose a bit of muscle too. it's inevitable. However, going too low will increase the severity of the loss of lean mass.

Look, you have to find what works for you. It's a check and balance act, and if you aren't losing on what you are doing now you can try different things. Check your diet and see if you can tighten it up. Make sure you are changing your workouts every 3-4 weeks. You can try adding an extra workout or two, and you can try lowering your calories a little bit to see what happens.

If you do decide to go low, don't stay super low for the whole time. Alternate some normal weeks with the low weeks just to keep things hopping along....

I'm in a low cutting phase right now, but I'm not someone to emmulate because I have had some metabolic problems that most people can't relate to. However, a lot of women go down to 1300-1400 on a regular basis while they're cutting, it really all depends on you.

Take a good clear accounting of your habits and behavior and choices, then look objectively at the information (as if it was about a stanger, not you personally) and then what would YOU suggest, knowing all the details of what that person is doing.

Guy here (hope that's ok ;) ). Why don't you try upping your calories again to 1700 while simultaneously upping your cardio sessions by 1 or 2 for a couple of weeks? This will give your metabolism a bit of a kick and you'll still be eating under your maintanance level (and exercising more) so you almost certainly won't gain any fat (you actually stand to lose some + break your plateau at the same time). Often a small thing like this can make all the difference :tu: .

:gl:

What are your current stats including workout regime? I lose weight like crazy at 1500 and I'm only about 123#. I personally would not recommend going much lower than that - at 1500 I'm dizzy and cranky. :)

Thanks to all who replied :)

~161 at 5'9", body fat % is in early to mid-20s, based on calipers.

I have been eating clean and doing weights 2 out of every three days, alternating upper and lower body. I do at least 30 min of challenging cardio six days a week, often more. I never feel weak or low energy on my current diet.

As far as what I would tell someone if I were advising them based on these stats, that's where I am confused. I do think my natural intake should be less than many people who are my size, and I am an insulin-dependent diabetic since childhood, so I don't expect to go as fast as many people. However, a net loss of 1 lb since early May is frustrating, especially since I think I look "juicier" not leaner. By that I mean the fat is noticably looser, which people have suggested is a good sign, but it has been this way for a month or so and apparently just wants to hang out :p

I would love to do fasted cardio, but usually when I wake up my blood sugar is around 100, so I need to elevate it before exercise. So it's really not an option for me.

I recently got calipers and I am going to borrow my brother's digital camera, but I think I need to change something right now. I think I am going to try Sean's advice for a week and see what happens :)

[QUOTE=thirtysomething]

However, a net loss of 1 lb since early May is frustrating, especially since I think I look "juicier" not leaner. By that I mean the fat is noticably looser, which people have suggested is a good sign, but it has been this way for a month or so and apparently just wants to hang out :pQUOTE]

That is what I have right now - noticibly loser fat that is "hanging around still".

And you were told this is a good thing?

BJ

[QUOTE=thirtysomething]

However, a net loss of 1 lb since early May is frustrating, especially since I think I look "juicier" not leaner. By that I mean the fat is noticably looser, which people have suggested is a good sign, but it has been this way for a month or so and apparently just wants to hang out :pQUOTE]

That is what I have right now - noticibly loser fat that is "hanging around still".

And you were told this is a good thing?

BJ

Yes, I was told it was fat in its last throes ;) Both here and if you search the mfw archives on usenet. There were various technical explanations for why this is the case, but many reputable people said it was a very good sign. But it sounded like something would occur soon, and it has been more than a month, so I am baffled.

~161 at 5'9"
Based on this info, your age (from your profile), & the amount of exercise you said you are doing you should be eating just under 2100 calories a day!! You're not losing fat because your metabolism has slowed down due to your calorie deficit being too large!! Over the course of the next couple of weeks you must slowly raise your calories (100-200 at a time) until you're consuming this amount!!; up the exercise during this period as i suggested earlier to ensure you don't gain any fat. I'm certain after this your results will begin to speed up. If they don't you can always lower your calories again slightly if you need to. 1500 calories is way to low for you right now; i know it may be hard to hear but you need to eat more :nod:!
I would love to do fasted cardio, but usually when I wake up my blood sugar is around 100, so I need to elevate it before exercise. So it's really not an option for me.
Why don't you try HIIT for a while? Changing the type of cardio you do every so often will almost always speed up the fat burning process; your body will almost certainly adapt to anything you throw at it thus reducing its effectiveness so cycling your cardio can often help to break sticking points. If you do decide to give HIIT a go just ensure that you have a large amount of starchy carbs an hour or so beforehand (especially as you're a diabetic) along with some protein.

Hope this helps

Based on this info, your age (from your profile), & the amount of exercise you said you are doing you should be eating just under 2100 calories a day!! You're not losing fat because your metabolism has slowed down due to your calorie deficit being too large!! Over the course of the next couple of weeks you must slowly raise your calories (100-200 at a time) until you're consuming this amount!!; up the exercise during this period as i suggested earlier to ensure you don't gain any fat. I'm certain after this your results will begin to speed up. If they don't you can always lower your calories again slightly if you need to. 1500 calories is way to low for you right now; i know it may be hard to hear but you need to eat more :nod:!

Why don't you try HIIT for a while? Changing the type of cardio you do every so often will almost always speed up the fat burning process; your body will almost certainly adapt to anything you throw at it thus reducing its effectiveness so cycling your cardio can often help to break sticking points. If you do decide to give HIIT a go just ensure that you have a large amount of starchy carbs an hour or so beforehand (especially as you're a diabetic) along with some protein.

Hope this helps


Thanks, I am going to eat more and hope that works. I'm also going to try and experiment with fasted cardio on those mornings when my sugar is a little high. I'll update next week :)

Actually, you said you are an insulin dependent diabetic - I would consult with your Dr and a nutritionist who deals speficially with cases like yours and ask. There may be special considerations, and ratios that work better than others in your situation. Also, remember that it isn't as if you need to lose 20 lbs, you ARE in your weight range.

Actually, you said you are an insulin dependent diabetic - I would consult with your Dr and a nutritionist who deals speficially with cases like yours and ask. There may be special considerations, and ratios that work better than others in your situation. Also, remember that it isn't as if you need to lose 20 lbs, you ARE in your weight range.

Thanks :) The diabetes educator told me to "walk a mile after dinner" and reduce to 1400 calories :lol: I've always been active and eaten healthy. My weight gain has been recent and due in large part to a debilitating injury that made it difficult to do my normal exercises for almost a year and a half. That put my sugars out of whack, so I had to take more insulin. And insulin is the queen of mass ;) I definitely would like to lose some fat that I recently gained and eventually pick up a few pounds of muscle that I've lost over the years. Being somewhat muscular already I find extra fat makes me look bulkier than I am :eek: