Aa
Calorie intake
I am 5'4". Weigh 121 and have been working out 3 times a week (running and yoga). I have worked out regularly for about 10 years and have reached a point where I feel like I am gaining weight or fat somehow. (Jeans no longer fit properly) I feel somehow I have a layer of fat on my body that I cannot get rid of. My question is how many calories is the right amount to consume for someone with my activity level who want to lose fat but not weight? I just want to be leaner and nothing I try seems to have an effect on that layer of fat. I have not changed my diet and i try to eat healthy, but i know that i should eat a bit healthier. i once was on a program that had me on 1400 calories a day, but i felt hungry and or lightheaded on it as i am not used to restricting my calorie intake. I am 34 years old as well.
Thanks for the suggestions. I wasn't sure if I was getting the right calculations with the app and I didn't want to be eating too little or too much. I will have to look into the armband to help give me accurate readings. Thanks!
Yes I agree I really do need to be more healthy with what I eat. I'll try adding more strength to my workouts too thanks for the input :)
Dont eat less then 1350 calories a day.... if youre not losing weight its because you are not exercising enough or you are eating too less or too much... I recommend eating 1500 calories a day and DRINK LOTS of water.... exercise 5 times a week... and you should see results.. if you dont, youre not exercising hard enough or you are not eating clean enough.. Cut refine sugar OUT of your diet.... all nature all the way... hope this helps... I have a BodyMedia armband and it helps me track my activity... its 90% accurate... biggest loser uses it... hope this helps..
COMMUNITY LEADER
When you go on a diet, you'll lose either fat, or muscle; either way, your weight will decrease.
My first impulse is to suggest that maybe you don't have an accurate mental image of your body. At 34, you don't have to look like you did at 24 or even 30..... in fact, you should not. As we age, our body changes, so there's no way you can stay the same.
Yoga is the best type of exercise for keeping toned, and running is good aerobic exercise, but you also need to do some strength training, as well to burn fat.
As far as calories needed - there is no set amount; that varies from person to person. You need to calculate the number of calories you need, based on current height, weight, age, and activity level. If you start the food diary, here on MH, you enter that information and it will do the calculation; otherwise there are other web sites that do it also. Typically, the older we get the less calories we need, but of course, that depends on activity level, as well.
If you think you might need to be eating healthier, you really need to take a look at that. You should center your meals around lean protein and lots of veggies, adding a couple servings of fruit, every day, along with "good" fats and about 3 servings of dairy, including milk, cheese, yogurt......
Eliminate sugar foods, soda, white breads, pasta, etc. Opt for whole grain breads and pasta. Limit white potatoes and when you do eat them, have them baked and eat the skin.
My first impulse is to suggest that maybe you don't have an accurate mental image of your body. At 34, you don't have to look like you did at 24 or even 30..... in fact, you should not. As we age, our body changes, so there's no way you can stay the same.
Yoga is the best type of exercise for keeping toned, and running is good aerobic exercise, but you also need to do some strength training, as well to burn fat.
As far as calories needed - there is no set amount; that varies from person to person. You need to calculate the number of calories you need, based on current height, weight, age, and activity level. If you start the food diary, here on MH, you enter that information and it will do the calculation; otherwise there are other web sites that do it also. Typically, the older we get the less calories we need, but of course, that depends on activity level, as well.
If you think you might need to be eating healthier, you really need to take a look at that. You should center your meals around lean protein and lots of veggies, adding a couple servings of fruit, every day, along with "good" fats and about 3 servings of dairy, including milk, cheese, yogurt......
Eliminate sugar foods, soda, white breads, pasta, etc. Opt for whole grain breads and pasta. Limit white potatoes and when you do eat them, have them baked and eat the skin.
Have an Answer?
You are reading content posted in the Weight Loss and Fitness Community
14 super-healthy foods that are worth the hype
Small changes make a big impact with these easy ways to cut hundreds of calories a day.
Forget the fountain of youth – try flossing instead! Here are 11 surprising ways to live longer.
From STD tests to mammograms, find out which screening tests you need - and when to get them.
Tips and moves to ease backaches
Here are 12 simple – and fun! – ways to boost your brainpower.
