1

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calories needed to lose weight?

Answered on September 12, 2014
Created July 05, 2012 at 10:16 PM

I am very confused on calories. I cant seem to lose weight and have tried different amounts. What is considered an amount to eat to lose weight? I am 5' 3" and just turning 50. I am going through perimenopuase so I know that hormones play a major influence. I do lift weights and do cardio 4 times a week.

Thank you!

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 08:41 PM

Alex both your Free T4 and T3 are too low. Im glad you added some T4 (levothyroxine) to your Armour (mostly T3). The combo is what works best for me and many others with Hashi's. In your case, with such an active a.i. process, the labs are just a snapshot... on any given day or time the thyroid hormones levels are likely much lower....

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 08:01 PM

Hi.. My last blood work was done 6/11 nd my TSH was 1.35, my Free T4 was .74 and my T3 was 2.5 My doc said my T3 was off so she gave me Tirosint (levothyyroxine) 50mcg add to my current Armour. Been taking now for a couple of weeks. Thanks again for your help.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 07:33 PM

Yes I have and I am now fatter and unable to lose it. And Im on full hrt for other issues so... can't blame my age either. Its the hashi's

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 07:11 PM

Jumping cals up will not work for a middle aged woman with with Hashi's (imo and vast experience) and in fact you already know this about yourself. And Alex I agree - why are people focusing on your weight when they should be focusing on the 26% body fat. Forget your weight in pounds it is of little to no importance. I look great in clothes and wear a size six but I am over-fat without a doubt.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 07:05 PM

Hi Alex. Yes I have and I gain weight! Your antibodies are super high. Im on hrt for everything so I can't blame my age either... I have the sex hormones of a 30 year old. The Hashi's though has a definite affect on my metabolism. Email me if you want and I will tell you what I did (besides a super clean diet) to get mine negative - it can be done! crowaficionada@yahoo.com

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 05:56 PM

Alex can I email you? Send me an email please crowaficionada@yahoo.com I can share my protocol for my thyroid antibodies. To answer you Q - for me, I need 1100 calories to lose and it sucks.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 05:53 PM

Good for you Diane!!!

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 04:10 PM

Thanks John e turner....I have thought of jumping cals up.. just a little scared. LOL I have started playing with zig zagging.. 3 low days 1300, one high day 1700 to see. Another suggestion was 2 high 2 low. Thoughts??

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 03:41 PM

Crowlover... Have you ever tried to up your calories to see if you could get metabolism going by eating more? Having Hashi's and being in perimenopause is frustrating cuz your trying figure out what to fix! LOL I thought once my TSH, T3 and T4 were good, I would be okay.. I was last year. I was diagnosed 4 years ago and only having this problem the past year. My antibodies are high still. Jumped from 1,000 to 2050 this past May. I always wondered if antibodies are high if your still messed up metabolism wise, even if other numbers are good. ie. TSH is 1.2 and T3 and T4 good??? Thoughts??

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 02:37 PM

Diane, I know that doesnt seem like a big number, but I am carrying more body fat than I am used to (26%)and would like to stay in my current clothes. I have gone up a size. As I entered into menopause, my body is changing, I am getting a stomach, and I am just want to learn if I can keep the layer of fat my body is trying to accumulate at bay. We all have a "better me" that we hope to achieve, and this is mine.

F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 01:06 PM

At 123lbs and 5'3" I'd be a fitness model. I think you might need to reassess your body image.

F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 01:04 PM

I should add that I always thought I had low thyroid. Doctors always suspected it and I always tested low-normal. I was pretty close to trying the whole stop the thyroid madness stuff. I decided to supplement iodine. I take one Iodoral a day. It may have helped, I don't know, but it didn't hurt. I wish I was thinner and more classically attractive. I am thickly-built. But I am not fat anymore. I know I am not hypothyroid at all, or hyperthyroid. I feel healthy and normal for the first time in my life.

F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 12:59 PM

While I was losing I did not do much counting. I ate high fat, low carb. It turned off the hunger. I never ate lunch and I did a weekly 24 hour fast. It took about 5 months for the weight to come off. It took a little more than a month to get used to low carb and the weight loss to begin. At one point I was not happy that I hadn't reached the 120s so I calorie counted and kept to 1200 calories or so. I lost absolutely no weight. I gave up on counting and eat tons and gain nothing. My dinner last night was probably 1000 calories. Not hungry for breakfast now.

877ded1787562057ee2e1a4548b6050a

on July 06, 2012
at 11:05 AM

At 123 pounds for 5'3", you are fairly lean already. That last bit is very difficult. You are working out quite a lot, in my opinion. For me, less is more. I do almost no HIIT, except for a random sprint or metabolic workout every few weeks. I walk 6-5 miles every day, and a few days per week up to 10 miles. I do weight training 2-3 times per week, but keep it short and simple. As far as calories, you may want to bump it up to around 1800 for a 3-4 weeks, and then adjust from there. My opinion, do less HIIT and walk more. You can play with the carb ratio based on your activity level.

54f75fb54778cfa947990bec1175307a

(665)

on July 06, 2012
at 05:49 AM

Hi Alex, you might find this link useful for intermittent fasting info: http://freetheanimal.com/2008/01/fasting-update.html

3fc07ff31006b1860083f0cfe4472ae4

(561)

on July 06, 2012
at 04:48 AM

Also--we share hashimoto's and a sluggish metabolism.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 04:09 AM

Amy B - while I don't disagree necessary, you left out the only crucial part of her "stats" - that she is 26% body fat!. Im not saying that is horrible or anything but that is the main point - not the 5'3", 123 pounds. I do understand that this info was not in her Q, so some people had the info when they answered (from reading Comments) and others did not.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on July 06, 2012
at 03:42 AM

You're 5'3" and 123 pounds? May I ask how much weight you think you need to lose? And isn't it interesting how many people jumped in to "tell you what to do" without even knowing your starting weight? Drives me nuts. Something tells me their recommendations would differ if you wanted to lose 100 lbs vs 5 lbs.

3fc07ff31006b1860083f0cfe4472ae4

(561)

on July 06, 2012
at 03:32 AM

Hey Alex, lemme know if you're interested in sharing notes. I have similar goals. http://paleohacks.com/questions/132714/is-there-another-40-woman-out-there-who-wants-to-lose-some-extra-flesh-before-su#axzz1zmXpY1Vk

3fc07ff31006b1860083f0cfe4472ae4

(561)

on July 06, 2012
at 03:32 AM

Wow, congrats--a great success. This is what I'm trying now--w/a bit of weights and some swimming. I'm 44. Find it MUCH tougher to get the fat off since I turned 40. How long did it take you to lose? Do you know roughly how many calories you consumed when losing? Or did you skip weighing and measuring? Did you do some IF'ing?

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 03:21 AM

Its the Hashi's Alex. What you describe is me, exactly. I turned 50 a few months ago. I stopped working out so hard though cuz it didn't matter & it actually just pissed me off more. It is frustrating & difficult, I agree! You are working your butt off (in theory;). Hashi's sucks since your metabolism can fluctuate based on how active it is, even on the Hrt. I suspected as soon as I read your Q that U have Hashi's/hypothyroid. I almost asked. My BMR, if I slept hrs a day is supposedly 1300kcal but the reality (given day to day thyroid flucuations) is I never eat more than that & don't lose.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 03:18 AM

Its the Hashi's Alex. What you describe is me, exactly. I turned a few months ago. I stopped working out so hard though cuz it didn't matter and actually just pissed me off more. It is frustrating and difficult, I agree! you are working your butt off. Hashi's sucks since your metabolism can fluctuate based on how active it is, even on the Hrt. I suspected as soon as I read your Q that you have Hashi's/hypothyroid. I almost asked. My BMR, if I slept hrs a day is 1300 but the reality (given day to day thyroid flucuations) is that I never eat more than that & don't lose.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 02:27 AM

what exactly does this entail?? :)

F31d10b54b31428e189d9b771bf7b1d1

(1439)

on July 06, 2012
at 01:49 AM

You might try a modified raw veggie juice fast. I modify it by adding an egg, coconut oil, bee pollen, vitamins, and a green smoothie in the morning. If you are fat adapted, then it is a snap. If not, then the 1st 3 days will be easier than a water fast but not a snap. I have lost about 25 pounds this way.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:24 AM

Hi... I stay below 100 g/day. No glutten, and recently cut out grains. Eat mainly minimal fruit/sweet potatoes/veggies/steelcut oats small amount. Did the Atkins for a while.. 2 1/2 weeks at 20 to 30g and didnt lose anything. I am not suffering from hunger or cravings.. No sugar cravings really. And I dont eat any carbs past 3pm. Why would one want to fast?? I would think that would slow metabolism??? I eat every 3 hours. Thank you for your help!

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:21 AM

My cardio consists of running 6 miles one day, perhaps low intensity spin bike workout 45 min., High Intensity interval training another day. I am in good condition.. not your typical 49 year old. I lift pretty strong weights when I do lift. I have tried cutting back workouts and maintaining lower calories.. 1300 or so, but nothing changed. So I upped my calories.. and gained 2 pounds. I dont get hungry often, so I can tell my metablolism is sluggish even with my workouts. I also have Hashimotos (hypothyroid) and am on meds. Very difficult and frustrating to make changes. Thanks everyone!!

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:13 AM

I lift 3 times a week. One leg day, one upper and one combination. 60 min each. I do 4 to 5 times a week in cardio.. Vary from low intensity to high (HIIT) to try and shake it up. Hear different things on how hard one should work out cardio wise. Lower to burn fat,,, higher to keep metabolism going longer so figure if I do both it cant hurt. I currently weigh 123 and eat about 1250 min to 1450. Tried upper cal for while.. didnt lose, so dropeed it down. Now trying high low days.. 1200 3 days, then 1700 one day. Thoughts? Eating..see above answer. Thank you!!!

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:09 AM

Hi Ian, I am 5 ft 3" and weigh 123 pounds with 26%BF. Yes, I have pretty good muscle, but with a layer of fat over it. :) I am older, and with menopause going on wonder if you should consider that when figuring out calories. I have always done cardio, and yes I do eat clean. 120g lean protein, 50g healthy fat, and try for 100g carb or less. I am glutten free and no processed foods or sugars.

60af23519906aa54b742ffc17477c3d3

(1186)

on July 06, 2012
at 01:07 AM

+1 for the Little Shop of Horrors reference.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:58 AM

As a percentage of calories from 1906 to 2006, carbohydrate consumption has actually declined. Carbohydrates are not what is causing diabetes and insulin resistance, ceteris paribus. Villainizing them is a red herring and we should be focusing on the processed and refined foods- notably sugar and LA increases as the main contributors, not potatoes, sweet potatoes, yams and other natural starchy food items.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:57 AM

As a percentage of calories from 1906 to 2006, carbohydrate consumption has actually declined. Carbohydrates are not what is causing diabetes and insulin resistance, ceteris paribus. Villainizing them is a red herring and we should be focusing on the processed and refined foods- notably sugar and LA increases.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:55 AM

(IF you are insulin sensitive your body has a reduced need for insulin because the pancreas has to produce less to get the same effect- glycogen replenishment and blood sugar clearance). So when you're insulin sensitive, the glycemic index of a particular food is irrelevant.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:52 AM

as he believes whey protein can actually wear out your pancreatic beta cells (which have the capacity to regenerate themselves).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:50 AM

the sick person should be modeling their lifestyle after the healthy person. That just intuitively makes sense when applied to a wide variety of scenarios. Additionally, Taubes seems to conveniently forget that many animal proteins illicit a stronger insulin response than most all natural carbohydrates (aside from potatoes) which are the only ones we should be eating anyways. Why is whey protein recommended for athletes post workout? Precisely because it illicits a very strong insulin response. this is the only place where Lustig is worthwhile listening to....

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:47 AM

Tabes believes that carbs drive insulin which drives fat storage and makes people obese. This is only true if you're muscle cells are insulin resistant. IF you are insulin sensitive (as any healthy person should be), then carbs drive insulin which drive muscle glycogen replenishment. Muscle glycogen allows you to workout with a greater intensity, which over time will make your muscle cells more insulin sensitive. Taubes models the biochemistry of a sick, diabetic person and then applies that model universally. why would a healthy person want to eat like a sick person should. Instead...

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:42 AM

Tabes believes that carbs drive insulin which drives fat storage and makes people obese. This is only true if you're muscle cells are insulin resistant. IF you are insulin sensitive (as any healthy person should be), then carbs drive insulin which drive muscle glycogen replenishment. Muscle glycogen allows you to workout with a greater intensity, which over time will make your muscle cells more insulin sensitive. Taubes models the biochemistry of a sick, diabetic person and then applies that model universally....

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:35 AM

Taubes thinks that carbs drive insulin which drives (fat) storage. THis is true- if you are insulin resistant. If you're healthy, carbs drive insulin which drives muscle glycogen. Why would you make a template that applies to sick people and act like it's universal and so everyone should eat as if they are diabetic. He also conveniently forgets that animal proteins are more insulinogenic than most every natural carbohydrate (aside from potatoes). Potatoes are healthy always if you aren't insulin resistant.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:29 AM

+1 for a kind and thoughtful answer.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:27 AM

and just FTR - I did not recommend that she only eat 1200-1300 kcal.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:24 AM

Thank you Potato Avenger. Many people here (and its often men it seems) cannot seem to accept that some middle aged women gain weight on what you consider to be "too low calorie". Im telling you that it is an issue for many of us. Lots of talk of this lately. 4x week might mean a walk. Its a bitch being over 40 and trying to lose fat for many of us. When you hear a woman say this, please believe her. I do appreciate you comment. Its humble.. good for you. We are here to help each other. Any links re "he who shall not be named" are appreciated.

1407bd6152d9fdbc239250385159fea1

on July 06, 2012
at 12:18 AM

I'm on a Gary Taubes tear as of right now, I apologize for the agressive behavior. Seeing his name drives me in a blind aneurism, so I retract most of the vitriol flavor from that comment. However, on another note, I think it's ridiculous to tell a woman that who is doing strength training and 4x/week cardio to eat 1,200-1,300 cals. Not a fan of starving people. Okay, once again, I apologize for my anger -- Taubes and Lustig make me want to void my intestines.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:10 AM

Whoa Potato Avenger. Please stop what? Its like you didn't read my answer. Anyway, perhaps you can back up some of your rhetoric with some links. I have no idea what "blown SKY HIGH", "complete and utter mess", "big fat lie" etc etc even refers to. Why not just share what you know instead of attacking. I had no idea Taubes' theories have been proven to be without merit.

1407bd6152d9fdbc239250385159fea1

on July 06, 2012
at 12:01 AM

Please stop. Taubes's theory has been blown SKY HIGH. His attempt at delineating biochemical happenings is a complete and utter mess. His analysis of the "big fat lie" regarding sat fat and cholesterol is a well-founded criticism--he should have stopped there.

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7 Answers

3
1407bd6152d9fdbc239250385159fea1

on July 06, 2012
at 12:12 AM

The amount necessary to lose weight (the majority of which should be fat, preferably) varies from person to person. If you don't mind my asking, how much do you weigh? And are you carrying a fair bit of muscle mass or is that still a work in progress?

It's obviously not an absolutely precise method by which to determine total daily energy expenditure, but I think this calculator is far more accurate than most you'll find online: http://www.health-calc.com/diet/energy-expenditure-advanced as you can adjust for sex, age, weight, and all matter of activity level. With that said, make sure to do a little math and adjust the activity data to match average daily values.

Now, before you drive yourself to the brink of insanity by weighing, measuring, and counting (oh my!), please make sure you've got a solid foundational diet in addition to your training regimen--the latter already sounds pretty good. I prefer that a diet naturally/spontaneously cause decreased calorie consumption, rather than an individual relying upon will-power infused efforts that are likely to eventually fall victim to your screaming hypothalmus ("Feed me, Seymore!").

Best of luck Alex,
-Ian

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:09 AM

Hi Ian, I am 5 ft 3" and weigh 123 pounds with 26%BF. Yes, I have pretty good muscle, but with a layer of fat over it. :) I am older, and with menopause going on wonder if you should consider that when figuring out calories. I have always done cardio, and yes I do eat clean. 120g lean protein, 50g healthy fat, and try for 100g carb or less. I am glutten free and no processed foods or sugars.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:29 AM

+1 for a kind and thoughtful answer.

60af23519906aa54b742ffc17477c3d3

(1186)

on July 06, 2012
at 01:07 AM

+1 for the Little Shop of Horrors reference.

2
F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 01:32 AM

I'm 47, 5'3" and my starting weight was over 163 and my current weight is under 135. I was enormously helped by going low carb. Nothing else worked for me. I was really badly insulin resistant and hooked on sweets.

I went low carb long enough to lose all the weight. In the mean time I initially ceased all the cardio and just made sure I took a walk in the sun each day.

After the weight came off, I started strength training. I also started eating more carbs and way way more food in general. My fitness pal told me that to lose weight I had to eat 1200 calories a day. It didn't work. Nowadays I probably average 2200 calories a day and I never gain weight. I just get more active or more muscular.

I engage in cardio-type stuff now mostly for the joy of it, not for punishment or weight loss. I get most of my carb calories from sugar or fruit and some sweet potatoes or other roots. I drink a lot of wine and eat a lot of chocolate.

Low carb healed me, strength training heals me, sprinting heals me, eating as much offal and meat and salmon as I possibly can heals me, sunshine and Vitamin D heals me.

F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 12:59 PM

While I was losing I did not do much counting. I ate high fat, low carb. It turned off the hunger. I never ate lunch and I did a weekly 24 hour fast. It took about 5 months for the weight to come off. It took a little more than a month to get used to low carb and the weight loss to begin. At one point I was not happy that I hadn't reached the 120s so I calorie counted and kept to 1200 calories or so. I lost absolutely no weight. I gave up on counting and eat tons and gain nothing. My dinner last night was probably 1000 calories. Not hungry for breakfast now.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 05:53 PM

Good for you Diane!!!

F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 01:04 PM

I should add that I always thought I had low thyroid. Doctors always suspected it and I always tested low-normal. I was pretty close to trying the whole stop the thyroid madness stuff. I decided to supplement iodine. I take one Iodoral a day. It may have helped, I don't know, but it didn't hurt. I wish I was thinner and more classically attractive. I am thickly-built. But I am not fat anymore. I know I am not hypothyroid at all, or hyperthyroid. I feel healthy and normal for the first time in my life.

3fc07ff31006b1860083f0cfe4472ae4

(561)

on July 06, 2012
at 03:32 AM

Wow, congrats--a great success. This is what I'm trying now--w/a bit of weights and some swimming. I'm 44. Find it MUCH tougher to get the fat off since I turned 40. How long did it take you to lose? Do you know roughly how many calories you consumed when losing? Or did you skip weighing and measuring? Did you do some IF'ing?

0
4ef079c57d2140bba4dbf4e30240a645

on July 06, 2012
at 07:14 PM

Alex your Tpo at 1000 was sky high and indicates a very active autoimmune process. Then it doubled! Not good at all and likely why your metabolism is so wonky.

What is your Free T3 and T4. That is more important then Tsh.
With that active of Hashi's, I personally would be getting my labs done frequently (q 3 mths)

This can be improved - drastically. Email me if you want.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 08:01 PM

Hi.. My last blood work was done 6/11 nd my TSH was 1.35, my Free T4 was .74 and my T3 was 2.5 My doc said my T3 was off so she gave me Tirosint (levothyyroxine) 50mcg add to my current Armour. Been taking now for a couple of weeks. Thanks again for your help.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 08:41 PM

Alex both your Free T4 and T3 are too low. Im glad you added some T4 (levothyroxine) to your Armour (mostly T3). The combo is what works best for me and many others with Hashi's. In your case, with such an active a.i. process, the labs are just a snapshot... on any given day or time the thyroid hormones levels are likely much lower....

0
4ef079c57d2140bba4dbf4e30240a645

on July 06, 2012
at 03:28 AM

Alex are you sure your Free T3 is optimal?

How high is your Tpo?

You can lower it... I did! Mine is "negative" now as its under 34 but I don't consider 29 or 32 to be "negative" at all. Plus every now and then it creeps back up to 40. I would love to get my Tpo checked like very month and see how stable the autoimmune process really is! Still I went from 400+ to under 34 (negative) and in the last 10 Tpo lab tests, only two have been over 34.

I guess my point is that for people with Hashimoto's, hypothyroid (you and me and others) the BMR calculations don't seem to apply.

Good Luck.

0
54f75fb54778cfa947990bec1175307a

on July 06, 2012
at 01:04 AM

Alex, how many calories do you get from carbs? Some people are extremely sensitive to carbohydrates. Basically two apples contain more carbs that is recommended on Atkins induction phase.

After carbs cut down it will be easier to control hunger and do intermittent fasting - eat first after 12pm, which will further stimulate body to use fat reserves.

54f75fb54778cfa947990bec1175307a

(665)

on July 06, 2012
at 05:49 AM

Hi Alex, you might find this link useful for intermittent fasting info: http://freetheanimal.com/2008/01/fasting-update.html

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:24 AM

Hi... I stay below 100 g/day. No glutten, and recently cut out grains. Eat mainly minimal fruit/sweet potatoes/veggies/steelcut oats small amount. Did the Atkins for a while.. 2 1/2 weeks at 20 to 30g and didnt lose anything. I am not suffering from hunger or cravings.. No sugar cravings really. And I dont eat any carbs past 3pm. Why would one want to fast?? I would think that would slow metabolism??? I eat every 3 hours. Thank you for your help!

0
877ded1787562057ee2e1a4548b6050a

on July 05, 2012
at 10:25 PM

More specifics please. What do you do for cardio, and how often? WHat do you do for weight lifting, and how often?

What is your current weight? What is your current caloric intake, and what are you eating?

877ded1787562057ee2e1a4548b6050a

on July 06, 2012
at 11:05 AM

At 123 pounds for 5'3", you are fairly lean already. That last bit is very difficult. You are working out quite a lot, in my opinion. For me, less is more. I do almost no HIIT, except for a random sprint or metabolic workout every few weeks. I walk 6-5 miles every day, and a few days per week up to 10 miles. I do weight training 2-3 times per week, but keep it short and simple. As far as calories, you may want to bump it up to around 1800 for a 3-4 weeks, and then adjust from there. My opinion, do less HIIT and walk more. You can play with the carb ratio based on your activity level.

3fc07ff31006b1860083f0cfe4472ae4

(561)

on July 06, 2012
at 03:32 AM

Hey Alex, lemme know if you're interested in sharing notes. I have similar goals. http://paleohacks.com/questions/132714/is-there-another-40-woman-out-there-who-wants-to-lose-some-extra-flesh-before-su#axzz1zmXpY1Vk

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 02:37 PM

Diane, I know that doesnt seem like a big number, but I am carrying more body fat than I am used to (26%)and would like to stay in my current clothes. I have gone up a size. As I entered into menopause, my body is changing, I am getting a stomach, and I am just want to learn if I can keep the layer of fat my body is trying to accumulate at bay. We all have a "better me" that we hope to achieve, and this is mine.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 07:11 PM

Jumping cals up will not work for a middle aged woman with with Hashi's (imo and vast experience) and in fact you already know this about yourself. And Alex I agree - why are people focusing on your weight when they should be focusing on the 26% body fat. Forget your weight in pounds it is of little to no importance. I look great in clothes and wear a size six but I am over-fat without a doubt.

3fc07ff31006b1860083f0cfe4472ae4

(561)

on July 06, 2012
at 04:48 AM

Also--we share hashimoto's and a sluggish metabolism.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:13 AM

I lift 3 times a week. One leg day, one upper and one combination. 60 min each. I do 4 to 5 times a week in cardio.. Vary from low intensity to high (HIIT) to try and shake it up. Hear different things on how hard one should work out cardio wise. Lower to burn fat,,, higher to keep metabolism going longer so figure if I do both it cant hurt. I currently weigh 123 and eat about 1250 min to 1450. Tried upper cal for while.. didnt lose, so dropeed it down. Now trying high low days.. 1200 3 days, then 1700 one day. Thoughts? Eating..see above answer. Thank you!!!

F9638b939a6f85d67f60065677193cad

(4266)

on July 06, 2012
at 01:06 PM

At 123lbs and 5'3" I'd be a fitness model. I think you might need to reassess your body image.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 04:10 PM

Thanks John e turner....I have thought of jumping cals up.. just a little scared. LOL I have started playing with zig zagging.. 3 low days 1300, one high day 1700 to see. Another suggestion was 2 high 2 low. Thoughts??

-2
4ef079c57d2140bba4dbf4e30240a645

on July 05, 2012
at 10:49 PM

It's not supposed to be as simple as "calories in calories out" according to many experts (Gary Taubes wrote books on this topic, most recently Why We Get Fat and before that Good Calorie Bad Calorie).

Notably carbohydrates are metabolized differently by you body than protein or fat. The book is good and I was a gung ho believer but the truth is for me and other's, calories do count and we need lower than we expected to lose weight. Im around your age and I can't lose weight on 1300kcal of high protein and fat and low carbs. Im tweaking my plan to see if I need less fat or less protein to lose this extra fat. Very frustrating. I feel great but should be thinner.

Lots of people here will try to tell you (as they have to others) that you are not eating enough if you are eating 1200-1300kcal a day but that isn't true for everybody and it seems to be the 44+ year old woman in particular who need lower than 1500kcal of healthy food (Paleo or Primal eating) to lose fat.

This may help you figure out some basics: http://www.bmi-calculator.net/bmr-calculator/

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:55 AM

(IF you are insulin sensitive your body has a reduced need for insulin because the pancreas has to produce less to get the same effect- glycogen replenishment and blood sugar clearance). So when you're insulin sensitive, the glycemic index of a particular food is irrelevant.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:27 AM

and just FTR - I did not recommend that she only eat 1200-1300 kcal.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:52 AM

as he believes whey protein can actually wear out your pancreatic beta cells (which have the capacity to regenerate themselves).

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 07:05 PM

Hi Alex. Yes I have and I gain weight! Your antibodies are super high. Im on hrt for everything so I can't blame my age either... I have the sex hormones of a 30 year old. The Hashi's though has a definite affect on my metabolism. Email me if you want and I will tell you what I did (besides a super clean diet) to get mine negative - it can be done! crowaficionada@yahoo.com

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 07:33 PM

Yes I have and I am now fatter and unable to lose it. And Im on full hrt for other issues so... can't blame my age either. Its the hashi's

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 03:21 AM

Its the Hashi's Alex. What you describe is me, exactly. I turned 50 a few months ago. I stopped working out so hard though cuz it didn't matter & it actually just pissed me off more. It is frustrating & difficult, I agree! You are working your butt off (in theory;). Hashi's sucks since your metabolism can fluctuate based on how active it is, even on the Hrt. I suspected as soon as I read your Q that U have Hashi's/hypothyroid. I almost asked. My BMR, if I slept hrs a day is supposedly 1300kcal but the reality (given day to day thyroid flucuations) is I never eat more than that & don't lose.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 05:56 PM

Alex can I email you? Send me an email please crowaficionada@yahoo.com I can share my protocol for my thyroid antibodies. To answer you Q - for me, I need 1100 calories to lose and it sucks.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:47 AM

Tabes believes that carbs drive insulin which drives fat storage and makes people obese. This is only true if you're muscle cells are insulin resistant. IF you are insulin sensitive (as any healthy person should be), then carbs drive insulin which drive muscle glycogen replenishment. Muscle glycogen allows you to workout with a greater intensity, which over time will make your muscle cells more insulin sensitive. Taubes models the biochemistry of a sick, diabetic person and then applies that model universally. why would a healthy person want to eat like a sick person should. Instead...

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:24 AM

Thank you Potato Avenger. Many people here (and its often men it seems) cannot seem to accept that some middle aged women gain weight on what you consider to be "too low calorie". Im telling you that it is an issue for many of us. Lots of talk of this lately. 4x week might mean a walk. Its a bitch being over 40 and trying to lose fat for many of us. When you hear a woman say this, please believe her. I do appreciate you comment. Its humble.. good for you. We are here to help each other. Any links re "he who shall not be named" are appreciated.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:58 AM

As a percentage of calories from 1906 to 2006, carbohydrate consumption has actually declined. Carbohydrates are not what is causing diabetes and insulin resistance, ceteris paribus. Villainizing them is a red herring and we should be focusing on the processed and refined foods- notably sugar and LA increases as the main contributors, not potatoes, sweet potatoes, yams and other natural starchy food items.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 12:10 AM

Whoa Potato Avenger. Please stop what? Its like you didn't read my answer. Anyway, perhaps you can back up some of your rhetoric with some links. I have no idea what "blown SKY HIGH", "complete and utter mess", "big fat lie" etc etc even refers to. Why not just share what you know instead of attacking. I had no idea Taubes' theories have been proven to be without merit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:42 AM

Tabes believes that carbs drive insulin which drives fat storage and makes people obese. This is only true if you're muscle cells are insulin resistant. IF you are insulin sensitive (as any healthy person should be), then carbs drive insulin which drive muscle glycogen replenishment. Muscle glycogen allows you to workout with a greater intensity, which over time will make your muscle cells more insulin sensitive. Taubes models the biochemistry of a sick, diabetic person and then applies that model universally....

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:35 AM

Taubes thinks that carbs drive insulin which drives (fat) storage. THis is true- if you are insulin resistant. If you're healthy, carbs drive insulin which drives muscle glycogen. Why would you make a template that applies to sick people and act like it's universal and so everyone should eat as if they are diabetic. He also conveniently forgets that animal proteins are more insulinogenic than most every natural carbohydrate (aside from potatoes). Potatoes are healthy always if you aren't insulin resistant.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 03:41 PM

Crowlover... Have you ever tried to up your calories to see if you could get metabolism going by eating more? Having Hashi's and being in perimenopause is frustrating cuz your trying figure out what to fix! LOL I thought once my TSH, T3 and T4 were good, I would be okay.. I was last year. I was diagnosed 4 years ago and only having this problem the past year. My antibodies are high still. Jumped from 1,000 to 2050 this past May. I always wondered if antibodies are high if your still messed up metabolism wise, even if other numbers are good. ie. TSH is 1.2 and T3 and T4 good??? Thoughts??

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 06, 2012
at 03:18 AM

Its the Hashi's Alex. What you describe is me, exactly. I turned a few months ago. I stopped working out so hard though cuz it didn't matter and actually just pissed me off more. It is frustrating and difficult, I agree! you are working your butt off. Hashi's sucks since your metabolism can fluctuate based on how active it is, even on the Hrt. I suspected as soon as I read your Q that you have Hashi's/hypothyroid. I almost asked. My BMR, if I slept hrs a day is 1300 but the reality (given day to day thyroid flucuations) is that I never eat more than that & don't lose.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:50 AM

the sick person should be modeling their lifestyle after the healthy person. That just intuitively makes sense when applied to a wide variety of scenarios. Additionally, Taubes seems to conveniently forget that many animal proteins illicit a stronger insulin response than most all natural carbohydrates (aside from potatoes) which are the only ones we should be eating anyways. Why is whey protein recommended for athletes post workout? Precisely because it illicits a very strong insulin response. this is the only place where Lustig is worthwhile listening to....

1407bd6152d9fdbc239250385159fea1

on July 06, 2012
at 12:18 AM

I'm on a Gary Taubes tear as of right now, I apologize for the agressive behavior. Seeing his name drives me in a blind aneurism, so I retract most of the vitriol flavor from that comment. However, on another note, I think it's ridiculous to tell a woman that who is doing strength training and 4x/week cardio to eat 1,200-1,300 cals. Not a fan of starving people. Okay, once again, I apologize for my anger -- Taubes and Lustig make me want to void my intestines.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 12:57 AM

As a percentage of calories from 1906 to 2006, carbohydrate consumption has actually declined. Carbohydrates are not what is causing diabetes and insulin resistance, ceteris paribus. Villainizing them is a red herring and we should be focusing on the processed and refined foods- notably sugar and LA increases.

1407bd6152d9fdbc239250385159fea1

on July 06, 2012
at 12:01 AM

Please stop. Taubes's theory has been blown SKY HIGH. His attempt at delineating biochemical happenings is a complete and utter mess. His analysis of the "big fat lie" regarding sat fat and cholesterol is a well-founded criticism--he should have stopped there.

F67e9f1be32447754908f912123c14e4

(10)

on July 06, 2012
at 01:21 AM

My cardio consists of running 6 miles one day, perhaps low intensity spin bike workout 45 min., High Intensity interval training another day. I am in good condition.. not your typical 49 year old. I lift pretty strong weights when I do lift. I have tried cutting back workouts and maintaining lower calories.. 1300 or so, but nothing changed. So I upped my calories.. and gained 2 pounds. I dont get hungry often, so I can tell my metablolism is sluggish even with my workouts. I also have Hashimotos (hypothyroid) and am on meds. Very difficult and frustrating to make changes. Thanks everyone!!

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