How much do I need to eat- (2nd week slump)

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Nia140

Joined: Sep 12
Posts: 16

      quote  
Posted: 12 Mar 2013, 20:43
My first week I lost 4 lbs. Daily calorie average was about 1400, carbs averaged to about 117. I exercised 6 days that week for about 90 minutes.

Today was my second week weigh-in and I only lost 1.2 lbs and my trainer said it may be the loss of water from my last weigh-in. Either way, I was disappointed that my loss was significantly less. However, I discussed with my trainer yesterday that I was probably not eating enough. My calorie average the second week was less than 1200. My carbs were also lower than the first week and my exercise was about the same (with more circuit training).

My trainer recommended that I eat 1600 calories a day at the least. I want to lose 2 lbs a week so I'll eat whatever I need to in order to make that happen. Thanks for your help!
BgIrn

Joined: Dec 12
Posts: 97

      quote  
Posted: 13 Mar 2013, 08:35
Sorry to say that a trainer should know that a week is not long enough to evaluate weight lost based on a deficit. If I were in your position, I would give it two more weeks and then average weight across those three. Three weeks IMO is the absolute shortest time to evaluate your TDEE against your caloric intake.

After you get a GOOD baseline idea, adjust your intake. Changing intake from week to week before you know what your body is doing isn't going to get you far. And if your goal is losing body MASS, more calories is not going to make it happen faster. If your goal is to preserve lean mass while losing fat, upping your daily is a general way to lose slower, to preserve that lean mass.

Austinrivers...

Joined: Mar 13
Posts: 6

      quote  
Posted: 14 Mar 2013, 00:06
That is so true. People think dieting is ALWAYS about eating less, but it's always about what kind of things you put inside you. If you eat healthy then there's a great chance that you will be healthy too if you also do the right things with it.

I'm on the Paleolithic diet and I couldn't be happier with what I have achieved.
BgIrn

Joined: Dec 12
Posts: 97

      quote  
Posted: 14 Mar 2013, 06:48
Austinrivers2 wrote:
That is so true. People think dieting is ALWAYS about eating less, but it's always about what kind of things you put inside you. If you eat healthy then there's a great chance that you will be healthy too if you also do the right things with it.

I'm on the Paleolithic diet and I couldn't be happier with what I have achieved.


This is the exact opposite of what I just said.
Chowdah

Joined: Mar 13
Posts: 14

      quote  
Posted: 14 Mar 2013, 13:42
Bglrn is right. Get a baseline. Record your daily intake for 2 weeks, then look at the big picture. The following webpage can help you figure out what parameters to follow for daily intake of fat/carbs/proteins for your age/height/weight/sex: http://www.quitehealthy.com/recommended-daily-intake/index.php Then make sure the amount of food you eat falls at or BELOW the daily intake (calories & nutrients) recommended. Burn more calories than your body consumes daily and you'll start seeing results. Oh, and drink water instead of soda, juice, etc.



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