numbers not adding up?

Question
Hello, and thanks in advance for any input.
I am a 23 year old male who is 5?拻 tall. I have a large/muscular frame underneath some fat and currently weigh 185 lbs. I have been dieting since the beginning of July ( ~3 months) and have lost about 10-15 pounds so far (depending on the day). Recently, however, my weight loss has slowed down to a plateau.  I have a full time day job as a pharmacy intern on my feet for at least 8 hours, helping patients and filling prescriptions. I also exercise on a stationary bike at home for about 60 minutes three times a week, to burn about 350 calories per session (according to the bike抯 readout). According to a few online calculators, based on my age weight activity level etc., I am burning about 2500-2900 calories/day.  I have been trying to eat around 1700 calories/day, and am wondering why I am not losing weight so much any more? Admittedly, I may go over on the weekends sometimes, like say ~2500 calories, but in general, working on this theory, I should have a deficit of ~1000 calories/day on normal days and should be losing a pound every 3-4 days?yet the loss has stopped. I almost feel like I抦 getting fatter even, the chubbiness isn抰 going away anymore. What am I doing wrong?


Answer
Dear John,
Well, congratulations on your weight loss so far.  That is a fantastic accomplishment, and at a very good rate!

Your calculations seem right to me: you should be burning 2500+ calories a day so definitely 1700 should result in a weight loss.  There's a good chance you are underestimating what you are eating.  1700 calories is hard for me to stick to and I'm only 5'1"--it's not a whole lot of food!  How are you tracking your calories?  I would be sure to weigh and measure your portions (not each and every time, but to get an idea of what 3oz of meat looks like on your plate, or what 1 cup of cheerios looks like in your bowl).

Is there anything you can cut out of your diet for the time being that is just giving you empty calories?  Like sodas or candy bars or some other snacks you might eat sort of unconsciously (like at work when things get stressful and the lines are long and the customers are restless!)

Your exercise routine sounds like a good one as well--you may be able to step it up a bit and ride faster for short bursts of 2 or 3 minutes every 10.  See if this ups the calories a little more.

Consider keeping a food diary on the weekends or other times when you may over-indulge.  Staying aware of what you are eating is the best way to figure out where you can cut back a bit!

1. Prev:olive-oil
2. Next:muscle definition and nutrition