1500 calorie diet - extremely limited weight loss

L

Liamsmommy

New member
AHi there,
I'm new to this so forgive me if I am posting in the wrong area! I have been following a 1500 calorie diet while working out on average 90 minutes a day. I do yoga daily (vinyasa style in a studio) and recently finished Jillian Micheals 30 day shred, as well as her ripped in 30. I just started Insanity. I use my fitness pal to log everything I eat and have a Polar ft7 hrm to accurately log my calories burned. I have been loosing under 1 lb a week ( on avg half a pound ) and some weeks nothing at all. I'm wondering if I'm consuming too little calories? I've been on this routine for about 9 weeks. I'd be thrilled with a steady 1lb a week loss but I don't know what I'm doing wrong! Please share your expertise! Thanks so much
 
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thank everyone!
 
Hi, it sounds like you have hit a weight loss plateau. You can not keep your body on the same routine and expect to keep losing weight. The human body is very adaptive and once it has adapted to your new calorie intake you will stop losing weight. This is the dreaded weight loss "plateau". The trick is to constantly be changing your routine to keep the body guessing. Try 1500 calories one week then go up to 1800 or 2000 the next week. Then try 2 days at 1300. Then back up to 1500 for 5 days. You really need to mix up your calories to keep your metabolism up. I have lost 80 pounds over the past 2 years and have had to go through quite a few "plateaus" to get there. This is how I did it. (email address removed) You can check out my story on live strong at http://www.livestrong.com/success-stories-my-journey-health-fitness/ if you want. Good Luck.
 
It could also be to do with what you are eating. Although weight loss is about a calorie deficit, it is also important to get your calories from the right macro nutrients so that you are maximizing your fat loss and minimizing muscle loss. It is very important to eat enough protein, especially when you are doing high intensity exercise like Insanity. The best way to get enough protein in is by using a low calorie, low carb protein powder. There are heaps of different ones on the market, just go to your local sports nutrition/health food store and tell them you goals so they can steer you in the right direction.

I also advocate calorie cycling. I would even go so far as to cycle within the week. So work out how many calories you should be eating for weight loss for the entire week and then break it up into high, medium and low days so that your body doesn't have a chance to adapt.

Also, how did you get to 1500 calories? Did you use a BMR calculator? Depending on your height, weight, and activity level everyone has slightly different requirements for weight loss. If you are short and don't weigh heaps 1500 may even be too much for you!
 
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