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I have only lost 5 pounds in 6 months after joining anytime fitness. I do workout alot, around 5 times a week and wear off 800-900 calories everytime. I am gaining muscle so I know this is why the scale wont budge, but Im confused on the calories. My calorie plan says 1600. Should I eat that amount everyday no matter how much exercise I get or increase it by the amount of calories I burn. Ive tried it both ways, increasing calories due to how much I workout and just sticking with 1600 calories no matter if i workout. Either way doesnt seem to work. I just really want the scale to go down no matter how much muscle I gain because my size never goes down, my clothes never get any smaller and the measurements are always the same. Im getting so frustrated. I eat very healthy so I dont understand why nothing works.
First off, great job with getting the ATF 5x a week! As for caloric goals, recommended intake will vary depending on a persons current ht/wt/muscle mass etc. And for up females, good ol' hormones can play a nasty part too! 1600 calories per day is a resonable amount for weight loss. And yes, that is 1600cal per day, weather you work out or not. In theory, working out will allow you to eat more yes, but the calorie indicators on the machines are estimates not exact, and it can be easy to take in all you've just burned off! Make sure in your ATF online profile where it estimates calories you have it set for weight loss, and then you can pick 1 or 2 pounds per week.
Unfortunately, it is a lot easier to gain the weight than get it off! 1 pound is equivalent to 3500 calories. So eating 500 calories less per day will "equate" to 1 pound loss per week. So an intake of recommended 1600 calories is probably around 500 calories less than you had been taking in previously. Another "quick and dirty" way to estimate the calories you body needs to MAINTAIN its current weight is to take your weight and add a 0 to in. For example, if a person weighed 200 pounds, that would equal an intake of ~2000 calories per day to maintain weight. take off 500 a day for weight loss = 1500 calories per day. Plus activity. That is of course just a rough estimate.
Keep in mind that weight training will add muscle, so you may be toning up while your weight stays the same. Also, make sure to vary your activity! Our bodies are amazing machines and get used to doing the same thing all the time, therefore they before more efficient at that activty and burn fewer calories to do it. Changing up your duration, intensity, type of workout etc can be beneficial to the mind and body!
Hope this helps a little. Keep up the good work!
7 years ago
Thank you so much! I will stick to the 1600 calories a day if I workout or not.
7 years ago
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