I am on the 1200 calorie diet in hopes of losing 30 pounds by my wedding, April 21, 2012! Has anyone been successful losing that much so quickly? I am about 5'8" and I started in at 230 before Christmas and am currently at 213.5! I really want to look confident in my wedding gown. I do exercise 2-3 times per week. Walking on the treadmill, recently started doing Zumba, and I occasionally lift 5 pound weights for upper body toning. I eat healthy calories only and with nutritional value.
If you only have so much time, don't waste it on 5lbs on upper body toning, I'm guessing you mean the arms. You want weight loss first, and the biggest muscles in your body burning fat 24 hrs day will be the most impact. Your bicep and tricep are not those biggest muscles. As you loose weight, you can add those in later.
Since you are mainly relying on diet then, and not massive amounts of exercise, you must nail some figures as best as possible. And increase your daily activity from parking farther, taking stairs, walking around office frequently, ect.
And you probably don't want your metabolism slowing down right now, making it harder to burn. Because even more muscle, operating slower, doesn't help. And I'll bet you are heading in that direction eating so little.
So here is a suggestion that may just apply to many on here.
Several places for inaccuracies that if they all go one direction, could have your calorie goals higher than they should be.
Or if they all go the other direction, having the goal way lower than it should be. Which is the other reason for not seeing advancement.
But it could be your BMR estimate by MFP is wrong.
Which means your calculated maintenance calories based on that is wrong, and if the wrong activity level, even more wrong.
And then your exercise calories could be way off if not using a decent HRM estimate.
Confirm your BMR using another respected formula, which requires bodyfat % and is more accurate.
Get a better estimate of daily activity for the maintenance calories.
Do your math for weight loss to get your daily calories.
Figure out if exercise calories is way off.
Here is site for getting your body-fat %. May not be super accurate, but the estimate is good enough for use in calculations.
The plus here is, you record these measurements in MFP as additional things to track and see positive progress.
Take the results over to here after noting them.
Change height to BF in the calculator, and the Katch-McArdle formula is used for BMR.
Do NOT include exercise in the levels and time of activity, because you'll still enter that into MFP and it will credit you, but really thing about your normal average daily activity levels and time outside exercise.
Now you have a better BMR figure (keep that in mind because you should not eat below that ever) and more importantly, maintenance calories.
Now do the math from those maintenance calories just like MFP does on it's estimate.
500 cal/day is 1lb week. Add 250 to that figure depending on being realistic. Even 10% of maintenance is recommended sometimes.
So take that calorie figure from the maintenance calories - and there is your goal calories.
This should NOT be below your BMR figure. You should never eat below what your body requires for basic life, unless you just want to slow your metabolism down and make weight loss harder.
If it is lower, your goal calories can be your BMR, but you would be better served sticking to 10% in that case.
Now you can enter that figure in MFP Goals manually. Don't worry about the figures on the right now, but may be interesting to see how it compares to that formula.
Now go to Enter Weight, and Add additional measurements for what you took for the body fat %.
Now eat back those exercise calories, and use a cheap HRM to get some sort of decent estimate.
Do this all over again in a month. And progress beyond the scale can be seen now too.
Example here. (30 yr old female, 180 lbs, desk job - not me)
Body fat% calculated - 32%
8 hrs resting, 15 very light, 1 light
BMR - 1572
Maintenance - 2162
Goal weight loss weekly - 1lb, 3500 calories, 500/day
Goal calories - 2162-500= 1662 daily (just above BMR, so would have been unrealistic to attempt 2lb/weekly).
Any exercise gets logged, and manually corrected by HRM estimate of calorie burn.
Extra food eaten is snack before and after workouts that are balanced carb/protein, with extra protein afterwords.
Want to feed that muscle, since that is what will help it grow, and burn fat 24hrs a day.