After losing 4 pounds in the first week, I have been gaining weight :mad:

I work out everyday with exception of Tuesday when I walk and attempt to play 9 holes of golf. My workouts are 25 minute of cardio with weight training (2 muscle groups per day). My weight and calories are as follows:

Weight Calories
182 1185
181 1356
181.5 1444
181 1225
180 1082
178 1485
179 1223
179.5 1446

My BMR is 1563 but I have been trying to stay around 1423 to lose 2 pounds per week.

Anyone have any sugestions???? :d_frown:

EAT MORE....

Generally 10x body weight in pounds is a good starting point...which for u is about 1800Cals...remember the BMR is before activity is accounted for..even moderate activity (which from what u say is the minimum you should be) is a multiplier of 1.55..therefore 1563 x 1.55 = 2423cals... 1800 is a 600 cal deficit...which should be just over 1 pound a week if done every day.

also...dont ever go below your BMR!

After losing 4 pounds in the first week, I have been gaining weight :mad:


The biggest mistake is to let the scale control you. As anyone here will tell you, 2-4 pounds really dont mean anything. You always have to give yourself some wiggle room because of waterweight.

The largest thing that determines how much you lose as well what you lose is your diet. Perhaps you should post your diet and some of the gurus here can give you some helpful comments.

Again, I would suggest you weigh yourself once a week. I can go up or down 3 pounds every day because of waterweight.

EAT MORE....


Eating more to lose weight is a myth. If you eat under your BMR you're going to lose weight no matter what. If you eat far below your BMR, though, some of that weight may be muscle. But dont buy into the "you're not losing weight? Eat more!" philosophy -- because it's not true.

Eating more to lose weight is a myth. If you eat under your BMR you're going to lose weight no matter what. If you eat far below your BMR, though, some of that weight may be muscle. But dont buy into the "you're not losing weight? Eat more!" philosophy -- because it's not true.

I think this might confuse the poster a little bit, and to be honest I disagree with you because you didn't qualify your statement. Eat more what? Sure, if you eat more garbage you're not going to lose weight...if you eat more OFTEN thats a good thing as 6 small meals are better than 3 large ones. Also, weight times 10 is one indicator, weight times 12 is another, and the harris-benedict formula (see the sticky in the nutrition section) are all methods of calculating estimates for caloric intake. I woudl recommend trying each one for a month and seeing how your body responds. Personally my body responded very well to my weight times ten, but for many people this is too low...there is no universiality here. In addition, the 'eat more' philosophy can be a good thing in terms of thyroid control. I don't know exactly how long you've been on your current diet, but taking a cheat day to either A) Increase your intake of clean foods, or B) eat the stuff you normally should like pizza and candy. The "cheat day" will help your body to avoid adaptation that can slow down fat loss.

When folks on this post said to eat more, they meant to eat more calories because you're eating too few not to eat more all the time to lose weight. "Starvation mode" is a buzz-phrase you'll see thrown around quite a bit, and what it means is that human bodies are designed to hang on to fuel sources as long as possible when no new sources are coming in...what does this mean for you in yoru attempt to lose fat? It means that you should avoid this "starvation mode" so your body uses fat as a fuel source and burns off the fat more quickly. If you aren't eating enough your body will try to hold on to every bit of fuel it can (fat) and you won't lose weight as quickly. So while it seems in all logic like the best thing to do to lose weight is to simply eat less, that isn't how the human metabolism works. Eat more? Well, only because you aren't eating enough for your weight at the moment...eat more to lose weight in general, no. You need to create a MILD caloric deficit in order to see the best results.

Also, bump to the poster that said that scale weight doesn't mean much...this is true. Instead of looking at the numbers, ask yourself how you feel, how your clothes fit, and what the mirror tells you....do you look thinner? feel better? clothes fittnig differently? Those are better indications of fatloss and weight loss than a scale.

Hope this helps, keep posting!!

In fact, send us a sample diet if you get the chance and we can help you make some changes that could really help you achieve the kind of results you're looking for!!

Good luck,
Andrew

[QUOTE=kbhersh]After losing 4 pounds in the first week, I have been gaining weight :mad:

Here is an example of my daily intake

6:30 AM Multi Vitamin 0
6:30 AM Toast - 1 slice 45
6:30 AM Egg Beaters - 1/2 c Cheese and Chives 70
6:30 AM 3 Metamucil Caps 5
9:00 AM Yogurt 90
9:00 AM Tea - 2 cups 10
11:00 AM Avocado - 1/2 120
11:00 AM Chicken - 3.5 oz 186
11:00 AM Green Beans - 3 oz 14
11:00 AM Zuchinni - 3 oz 13
3:30 PM 1 Bosc Pear 112
7:00 PM Chicken - 4 oz 212
7:00 PM Okra - 2 oz 12
7:00 PM Tomato - 2 oz 7
7:00 PM Onion - 1 oz 7
7:00 PM Pepper - 1 oz 7
7:00 PM Mariande 50
7:00 PM Corn on Cob 117
7:00 PM Salad - 3 oz 5

I try and eat pretty healthy and every 3 to 4 hours...If I am too low (below 1000 calories, I will eat a Russell Stover smart calorie piece of candy to get up my calories)

For 180lbs, eat no less than 1800 calories. That is what you should ingest for maximum results.

Weight loss is 80% diet and 20% excersize.