Does fiber make you lose weight
I average about 1200-1300 calories a day even with running. Sounds like you are no longer skipping meals, which is great. So I burn at least 600-1200 calories a workout depending. In my experience, people who lose weight too quickly often gain it back. Ive been working with that also at times. e. If a Weigh 2 Go member is interested in giving South Beach a try, I usually recommend that they begin with Phase II or III vs. Eating at least 3 times a day is important too, and if you follow the South Beach plan, you will be doing that. My questions is, is 1000 calories too low, will that suppress my metabolism too much. My thoughts will be with you when you redeploy in 3 months. It sounds like you are very committed to losing weight and working hard to do so. So, just aim for 5-10 pounds over an extended period of time. It is better to make smaller, sustainable changes in your life that you can live with for the rest of your life. Finally, when you count calories, how many calories are you eating on average each day. Make small changes that you can live with for the rest of your life. Well, long story short, I gained 50 pounds in the year after my injury, and gradually put on 40 more in the 6 years after that. I just do vigorous workouts that target different areas if the body. I also have been doing some crunches and working out a little with 5 lb dumb bells. First of all, let me say THANK YOU for your service to our country. If you are full, and this kind of eating plan is sustainable for you, then I think you will be really successful in losing weight. I have to be honest that your lack of sleep and sedentary job are two important factors that will likely make it a challenge to lose weight. I try not to overeat but getting back to moving more is hard. It could be that some of your muscle has changed to fat due to being more sedentary with homeschooling. If you did that, you would reach your goal weight in 35 weeks. carbs to eat. The food here is pretty terrible so I was desperate for food. I would use the formula provided on this webpage to figure out how many calories you should consume each day. In terms of what TYPE of calories you should be eating, stick with lean protein, whole grains, and lots of fruits and veggies. The only change I would make would be to include a few more fruits and veggies. An article in the August issue of SHAPE magazine had a formula that I think works really well. In order to offer some advice, I need to get a few more details from you. I try not to eat that much on a daily basis and i also exercise with the elliptical trainer and kettle bell 3 times per week burning around 500 calories. I have a hard time eating food but take about 50g fat, 140g carbs, 140g protein, 25g fiber and 40g sugar a day. Based on the formula provided on this webpage, your target calorie count should be closer to 1500-1600. It sounds like you have a weight loss plan that works for you, and that is great. This assessment must be based on your overall health, height, age, and bone structure. Should I continue with this routine or what can I do to improve my chances of losing the extra weight. So, I would really increase your calories to around 1,500 and be a little more patient with your weight loss. So, it is important to strike a good balance when determining the number of calories to consume each day. That is the minimum number of calories you need per day without any physical activity. I currently weigh 171 and want to lose the 20 lbs to feel better. That is great that you have a plan for eating healthier foods and working out 3 times a week. I think 130 is a little low for your height. In terms of eating, I would recommend incorporating lean protein (including nuts and greek yogurt), whole grain carbs, and lots of fruits and veggies. How can I get down to about 115 asap, Its getting uncomforable. In terms of advice, I would make exercise a priority (30-45 minutes at least 5 days a week), and keep track of your calorie intake until you understand how to eat to lose about 1 pound a week. And if you have any additional weight loss advice questions, you can ask me at free weight loss advice. Good job on hitting the gym over the past 2 weeks. The good news is that not having a job gives you lots of time for exercise, right. So, be sure to challenge yourself and change things up often. I can certainly respect the fact that you would like your previous slender figure back, but as we get older, it can be harder to maintain a very low weight. I am so happy to hear about all the great lifestyle changes you are making. So, I think if you stick with your eating plan, but vary your workout a little more, that may be just the thing to start losing again. I just want to eat the right amount of calories and burn the right amount to lose these last 34 pounds. Set Realistic Goals Deciding how much weight you want to reduce is more important than you may realize. This is because your body weighs less now and needs fewer calories to maintain proper functioning. As for the types of food you eat, I would really focus on lean protein, fruits, and veggies as much as possible. Depending on the intensity and length of your workouts, I would add another 100-250 calories on the days that you DO work out. I measure more often now (every 2 weeks) due to the resistance training and so im seeing the difference in that and not seeing it as much in the scale. Do not have a vague idea of looking thin or set an unrealistic goal of losing 10 kgs in a month. What do you think is the problem to why the weight isnt coming off. The key, in my opinion, is not to go overboard on dieting. I am right at where I need to be however, I want to loose body fat. My husband feels like I am just not eating enough so it is holding on to everything. Sorry for my delay in responding this time. I try to stay around 1200 calories a day. Just found out I have IBS and a fatty liver and my stomach dr wanted me to do the South Beach Diet. I would really like to loose a minimum of 10-15 lbs a month so any methods would be helpful. If you have a very active job (i. Maybe you work towards 135 and see how you feel then. About 6 months ago my MD put me on phentremine and I started exercising and lost about 20 pds in 3 months. I have lost about 4 lbs in about 2 weeks. You may already be doing this, but make sure to get lots of fruits and veggies in each day. While you are losing weight quickly now, if you continue to consume so few calories, you will stop losing weight because of a weak metabolism. So, upon second look, I think your calories could be a little low. So do you think i should stop doing the video and just do strength training and continue walking also. So no matter how much I workout, if I go over the 1200 calories I gain. As for the types of food you eat, I would really focus on lean protein, fruits, and veggies as much as possible. I would just make sure that you are incorporating both cardio and strength training exercises into your exercise program. Great job so far with your exercise and calorie counting. Typically, during the process of keeping a food journal, you will find foods that you are eating that are contributing too much to your daily calorie budget. I was always on my feet, moving around and working out. I could not workout, I was just so tired all the time. I walk up to our neighborhood pool once a week and swim laps, and the scale is always very happy the next morning. You also may want to vary your cardio exercise a little. I think the amount of calorie intake that is being told is incorrect. Think about walking, swimming, skating, or some other cardio in between your strength training workouts. I use to play tackle football for my high school and engage in gym. I am struggling right now with how many calories I should consume daily. You are burning a lot of calories with your workouts, so your calorie count should be a little higher in my opinion. Focus On Your Diet Diet is an integral part of your weight loss regime, and focusing on it is a given. I also have hormone issues since teenage years. I run a 5k everyday at the gym and have gone from 42 minutes to just over 31 minutes for the 5k. In other words, if you go for a run and burn 300 calories, you should add in an additional 150 calories that day. It may take you 10 months to reach your goal, but you will be more likely to keep it off in the long run. I am so sorry for all your health concerns. That may seem like a long time to some people, but losing 1 pound a week is the way to go. Samantha (Dietitian) Create a realistic, doable plan of action. So, I would start walking 5 times a week, and work your way up to 3 miles per walk, at a brisk pace. The slower it comes off, the more likely you will be able to stick with your plan and keep off the weight. So, if swimming is all you can do, that is not a bad thing. So not only was I sitting all day but also eating white bread. I do need some help with calories vs net calories. I guess I would have to question a goal weight of 98 pounds, unless you are REALLY, REALLY short (like 4 and a half feet tall). I would limit the carbs you eat to whole-grain choices a couple times a day. My knee has healed and I am able to do physical fitness before work. I dont own a car so i cant get myself to a gym at all. That will likely result in a loss of about 1 pound a week, or 4 pounds a month. I think once you get more active, you will convert some of that fat to muscle, and feel better about yourself and your weight. Congratulations on keeping up with your exercise and calorie tracking. So, I am wondering if you are cutting your calories too low, which would cause your metabolism to slow down. Sometimes I will eat a heavier meal but not too heavy. So, your total calories for that day would be 1550. Also, I noticed that your protein is really high and carbohydrates really low. If you can consistently lose 1 pound a week, that is something that you can sustain over a long period of time. Well, it was challenging but I have lost 13 pounds so far. I do however think that my body is done with the point counting. Or you can just do a DVD at home (like me). I think 1,600 calories a day is great and I would continue to stick with that. Also, when you say that you burn 200 calories a day, do you mean during your time at the gym. If you have additional weight loss advice questions, feel free to post them on free weight loss advice. We are a bunch of volunteers and starting a new scheme in our community. Losing more than 1 pound a week would require you to make drastic changes in eating and exercise that would likely NOT be sustainable in the long run. Ive started recently adding in cardio to my workout a few days a week. Almost all of us have envied those perfect bodies, telling ourselves that the only reason celebs manage to look so good is because they have the luxury of a personal trainer or a dietitian. a nurse, a busy mom), you should add an additional 3 calories per pound of your goal weight. In terms of calories, I would use the formula provided on this page to determine how many calories you should be eating each day based on your activity level. However, I would check with your doctor to first to make sure that would be OK. Also, since you are 13 and still growing and developing, cutting back on calories and trying to lose weight may deprive your body of the nutrients it needs during this important time. Thank you. I work out 6 days a week, 3 to 4 days out of those 6 days I works out twice a day (30 minutes each time). I wear a heart rate monitor that tracks my calorie burn. You are right that you need to cut back your calories slightly as you lose weight. So the nurse told me to start eating protein. I have started working out and have lost almost 20 pounds. I used to be play basketball in college team and train for marathon competition, I weight 140 lbs before my knee injury, I hurt my knee in a marathon, fell on my knee and totally torn my ACL on both knees. In terms of eating, I would be sure to incorporate lots of fruits, veggies, lean protein, and whole grains into your diet. Maybe add the extra calories in as snacks, which should include a lean protein and ideally a fruit or veggie. I barely eat any fast food, I cook majority of my food from fresh ingredients, but still keep putting on weight. First of all, please know that your weight will fluctuate daily. Sorry for not responding back to you, i totally forgot about my post until just now and so i thought id take a look and i seen that you replied. I still eat what ever I want for dinner but skip breakfast and have something light for lunch. They say once you hit 30 your body begins to change in different ways related to health. When she works out, she burns approximately 300 calories, so we add half of that (150 calories) on to her total. The weight just isnt really budging much at all. So, I would keep the same nutrient break down, but increase your calorie count to at least 1,200-1,500 per day. Losing 11 pounds in 3 weeks is quite a lot, and you should be proud of your accomplishment. I have also added some exercise to my daily routine. So, keeping your calories under 1,200 is TOO LOW and will result in slower metabolism. So how much calories should I have in a day to loose body fat. I hope that you are able to get to a place with better balance in the near future. On days that she does work out, she should target 1525 calories. If your doctor recommended the South Beach Diet, then that is probably the way to go. Here is how many calories she should target to lose weight. So, on days that Tracy does not work out, she should target 1,400 calories. I think you will get better results if you add in a little strength training a couple days a week. As for swimming, I have found it to be an EXCELLENT way to lose weight. My question to you is my app says im suppose to intake about 1480 a day but does that mean that when i work out i must still meet the 1480 calorie goal. My goal weight is 120 lbs or close to it. First of all, when you drop your calories too low, your body responds by slowing down your metabolism. I upped my calorie intake to 1500-1600 a day. Here is how many calories she should target to lose weight. Like abs and arms one day and legs and butt another day but I workout for an hour. Make sure you maintain an exercise regimen that you can stick with for the rest of your life. I finally came back down to 174 just recently and relost the 6 pounds i gained during the holidays. I am going to try to limit my intake to 1500 calories and increase my daily exercise to walking a mile and 15 minutes of free weights. I think your goal weight sounds very reasonable. The people who are most successful in losing weight and keeping it off typically lose 1 pound a week. The only exercising ive been doing is walking the treadmill. I had my calorie goal on 1000, eating very healthy, 35-40% lean protein, 25-30% carb, and 30% ish fat, (mostly from chicken, avocado, and nuts). So, on days that Debbie does not work out, she should target 1,625 calories. I eat mostly whole foods, try not to eat any processed food. In any case, great job on losing 4 pounds. In response to lower calories, it will slow everything down, which is not what you want. On the days that you work out, add half the calories you burn to your daily intake. Sometimes that can help you get out of a rut and start losing again. Fad diets are never sustainable and can really mess up your metabolism. I have been working on balance diet, some cardio and some weights. In other words, if you burn 300 calories during your workout, add an additional 150 calories to your daily allotment. One of the reasons I chose a new career path as a Nurse (over a better paying position as a IT manager) was my need to be less sedentary. I also do free weight 4 day of the week and run 2-3 miles two days of a week. In order to calculate your optimal number of calories, it would be good to know your daily activity level. So, if you were to lose 1 pound per week, it would take you 12 weeks to meet your goal. I swim one day a week, and the scale always looks good the morning after I swim laps. In addition to getting in 10,000 steps each day, I would make sure to get 30-45 minutes in of additional exercise 4-5 times a week.
I totally agreed with what you said there and that is why i recently added in a cardio workout video along with the walking. over the last 5 years. Any diet that makes you cut calories severely or eliminate entire food groups is bad news. I was so frustrated from gaining weight constantly but put my body into starvation mode. I saw this girl on YouTube she said she lost a whole lot of weight eating 1000 and exercising for an hour. Instead of elliptical every day, how about throwing in some swimming, biking, running, or other exercise a few days of the week. I really want to lose at least 10 pounds, but I only seem to be gaining it. When I say results, I mean losing 1 pound a week, which is plenty. How many calories should I intake each day. Step 1: Multiply your weight goal by 10. I have a protein shake for lunch (after workout) and then a salad for dinner. When Tracy works out, she burns approximately 250 calories. Should I change to 2 hours or tweak anything nutrition wise. Losing 2 pounds a month is good, but I understand that you are expecting to lose more given all that you are doing. When I am done I am sweating, out of breathe (reasonably), and red in the face. Sounds like you are doing really well with exercise. Dinner is usually baked chicken, pork, spaghetti, pizza, burritos, hamburger helper(all with 95% lean meat) along with veggies. For me, I found out that my Saturday morning pancakes (with butter and syrup) added up to over 700 calories by keeping a food journal. Set small, short-term goals (losing 5-10% of body weight) that you will stick to as time goes by. For example, have some cut up fruit or veggies and hummus in the refrigerator. Everyone has different opinions on how much protein vs. I am concerned with maybe i am not eating enough calories but if you think with what i am eating is good then ill stick with the same calorie intake. One thing that works really well is getting a pedometer and aiming for 10,000 steps each day. I would limit the carbs you eat to whole-grain choices a couple times a day. Hi Cathy so you told me to bump up my calorie in take I wanted to know if this was too much for my day. I did gain 6 pounds due to the holidays and it was starting to come down 2 weeks after New Years and then i thought to kick it up a notch by adding the cardio video and the weight is shooting back up. I wanted to ask you how much calories should I consume to lose weight. However, some of the other items you listed (pizza, burritos, hamburger helper) are pretty high in sodium and preservatives, which may not be helping matters. One scrambled egg and a piece of whole wheat toast is a great breakfast that will keep you full for hours. Remember to choose healthy calories, such as lean protein, whole grains, lots of veggies, and fruits. Is it a negative thing to have a lower net calorie even if I ate enough in. I have been following calorie count and to lose 1. Hi i am a first time mom whose son is now 1 and a half. My idea was to build muscle to burn the fat and hopefully id start seeing it in the scale but im just not. I tend to fall on the side of keeping things more balanced. I knew I was low on protein and high on carbs. Its been a month and i still havent lost any weight. There will some days, when you get close to your period, where the scale might go up quite a bit. Do you have a desk job or are you on your feet most of the day. Im currently walking at 3. Will the weight start to come off easier then. My ultimate goal is weight loss (down to 160-165 range) so what would be the best way to achieve this without starving myself. I just started running 50 minutes (5-6miles) a day. For example, some resistance training or running could help you shed a little weight AND help with your softball game. It might be worth incorporating some different types of exercise on your non-softball days. I do a combination of cardio and weight machines. I do however have a resistance band that i can shorten for different lengths. LoseIt on a Smartphone or one of many online tools can help you do that. So, I think limiting your intake to 1400-1500 and incorporating as much as exercise as you can sounds like a solid plan. I generally have a protein bar for breakfast or eggs. So, if your goal weight is 130 and you are super active each day, you should add on an additional 390 calories to consume. First of all, congratulations on your incredible weight loss. I am 51 years old and have lost 65 pounds over the last 2 years. Im hoping with the increase of exercise and calories the scale will start to go down further. I am considering kicking it up to 2 hours a day (once in the morning and once at the end of the day) to lose this weight. Since you are not trying to lose weight, you need to keep your calories at a level that would MAINTAIN your weight. On the Biggest Loser, they lose huge amounts of weight each week, but that is not realistic or advisable. By not eating, you will ultimately slow down your metabolism. I have put my body through enough and it is time for a change. If you think you can add anything else id really love any suggestion you might have:o) It was nice to see your last comment because it only confirmed what i had started doing already lol so at least i was doing something right even though i was unsure. Sounds like you are feeling good and on the right path to success. I just have never been a breakfast person but I know it is the most important meal of the day. I burn exercising anywhere from 300 to 480 calories a day Monday-Friday, rest during the weekends. Before you take steps to lose weight, you must first decide to do so. Make sure not to go too low, as this can mess up your metabolism big time. Am i not eating enough or working out enough. I had some days my net calorie is actually a little lower than 1000, some days about right. Will going gluten free help me lose weight. This will cause you to burn fewer calories, which is definitely NOT what we want to happen. We add half of that number (125 calories) to her total for the day. Some things that could be to blame include: (1) Perhaps some of the weight gain is due to an increase in muscle mass from your strength training, (2) Weight can fluctuate a great deal due to hormones over the course of the month, or (3) Even though your food choices are good, perhaps you are eating more that you realize. If I use these steps, will I actually lose weight. So, first of all, you DO NOT want to skip breakfast. Hi, I have lost 10 pounds so far on my diet, i understand the concept, but I have read somewhere that after loosing weight the person must cut the calories a bit to maintain that weight. If you are eating 1300 calories per day, it is really strange that you gained 4 pounds in one week. Anything you can do to stand or walk will help you. 3 days a week, I do bootcamp type workouts with a trainer, 2-3 I run or do other cardio. I am 63 and have gained about 20 lbs. PSOD, lupus, diabetes, a lot of other things. The last 30 pounds is becoming more difficult to lose. Now that you know how many calories to eat each day, learn how to spend that calorie budget wisely. I think keeping your calories around 1400-1500 sounds pretty good. Have A Willing Mind As they say, it all starts in the mind. I am so frustrated with this weight gain cuz I am used to a very slender body. I have no butt at all its all my belly no legs either. I am going to school to be a nurse, but I am definitely not qualified to give you advice on the best way to proceed. I already feel better and that is incouraging. I think once your body gets sufficient nutrients again, you may see your metabolism pick, and hopefully you will start losing again. Trying to get down to a really low weight will likely make you miserable. I really want to be back to at least 150 lbs before I redeploy. I have already started strength training 3 times a week for the last 2 weeks, added in more cardio. Over the course of a year, I believe he lost over 30 pounds. It seems like you are doing a lot of good things to improve your weight and health. Eating too few calories will zap you of energy and can affect your looks (i. I am curious how many days a week you go to the gym. As for how many calories you should eat each day, I would use the calculations shown on this webpage. Such expectations are detrimental in the long term, bringing you back to square one. Hi im 30 178 5 feet 1 my goal is to be at 130 I work out once a day 4 times a week two out of the 4 days I run and the next two days im in gym so I will do spin and weights on the 2 days I want to know what ahould be my calorie intake in order for me to loose this weight for my height its way to heavy please give advise. 5, 30 mins a day 5 days a week. Also, you could try changing things up with your current exercise plan. This morning i weighed at 179 and i cant seem to get back down to the 173 i was right before Christmas. I started out at 225, a month ago, and thanking i could lose a lot of. Start recording what you eat and drink as this gives you an idea of what the problem areas are. How many calories should I consume to reach this weight and how long would it take. When i started my weight loss 3 yrs ago i was 258 pounds. If you can make it closer to 3 miles, and incorporate some strength training a few days a week, that would be ideal. I am redeploying in 3 months and will go back to my active lifestyle. I am of the opinion that losing weight slowly and steadily is the best way to go. So, the hitting a plateau is a really common, particularly when you are trying to lose those last pounds to reach your goal weight. On days that she does workout, she should target 1,775 calories. In this post we have come up with certain tips and techniques that can help you realize your fitness dreams. My exercise level is not what it used to be due to illness and surgery a few years back. Your nutrient break down is also right on track. Assess your motivation to know whether you are really ready to do what it takes to make healthy changes you can keep for a lifetime. Along with apple, light yogurt and usually 100 calorie snack. Sorry for my delay in responding this time. The only thing other than MREs was bread. Then we agreed to wean off and stop completely which I did. So, if your goal weight is 130, you should aim for no less than 1,300 calories each day. I would really aim for at least 1,500 calories a day. However, your exercise sessions sound a little brutal to me, and my concern is that you might burn out in the near future. dry skin, limp hair). I have been consuming 1200 calories per day without excercise. I have however noticed the weight loss in my measurements. I actually have increased my walk to about 3 miles. Dear Cathy, thank you so much for the advice. Good luck with everything on your plate, Nicole. I so glad your knee is healed and that you are able to incorporate daily runs into your life. So, stick with regular exercise and a balanced diet to get sustainable results. Two hours is a long time to spend on a treadmill. However, if you have a desk job and are at the computer most of the day, stick with the number in Step 1. Sitting behind a computer all day and in meetings (with donuts and bagels always available) was really making a struggle to lose weight. Your food choices are really good too, Nicole. I have a desk job and sit for most of the day. I am eating healthier and cleaner for the most part and going to the gym 5 days a week. Your strength training regimen should be sufficient to convert body fat to muscle. Try to avoid white bread, alcohol, sweets, and fatty meat as much as possible. After a while, you may want to increase the number of days you exercise to 5 days, and incorporate both aerobic and strength training exercises. I take 15 pills at night and 9 in the mornings. Instead of trying to lose weight, I would just concentrate on keeping an active lifestyle and eating healthy (fruits, veggies, whole grains, lean protein). A particularly effective way to start off on this journey is to aim for a particular dress size for good motivation. I think I hit my rock bottom and I decided to get my life back. I changed my calorie goal to 1200 after I saw your response. Also, avoiding late-night eating is a good idea too. So, if your goal weight is 125, that would mean eating a minimum of 1250 calories a day. I have continued to exercise and have only maintained. After a night of sleep (and fasting), your body needs breakfast to kick start your metabolism. I see myself more toned up overall but why the weight gain. If you have a physically active job, then you will likely want to increase your daily calorie intake by 100-200. I cant do any swimming due to not having a car to get there. EXAMPLE 2: Tracy has a job that requires her to work at the computer most of the day. EXAMPLE 1: Debbie is a busy nurse, and her goal weight is 125 pounds. I would like to get down to 120 in 2 months. So, instead of focusing on losing weight, I would try to find a way to increase your daily activity level and get more exercise in. Since you are doing intense cardio on the other days, perhaps you can go for a walk or do some light resistance training. Make sure your diet is rich in veggies, fruits, whole grains, and lean protein. 5 lbs per week it tells me to eat 1370. I think cutting calories drastically can result in a sluggish metabolism. How to lose weight in a week February 11, 2015. I can tell you that it will likely be around 1,500, given your daily walks. I think because ive added in the cardio workout video that my body is holding onto any fluid right now and that is why im seeing the scale go up a bit. I have struggled with my weight for the last 10 years now and I cannot take it anymore. Assess yourself and decide how many pounds you need to lose. If you are gym person, you can join a beginner strength training class there. I drink a protein shake the morning after my workout. Focus on healthy changes like skipping sugar, sweetened beverages, walking 10-60 minutes a day, or having half your plate filled with vegetables like broccoli, spinach, zucchini, cauliflower, carrots, or salads. Also, if you could incorporate 2 more exercise days a week, I think that might help. You have done an impressive process and our whole group will probably be. I dont know what im doing wrong please help. With more understanding, you would correct the diet and feel better about those choices. At your height and activity level (HIGH with daily runs), I really think your daily calories (1200-1300) are LOW. I exercise 4-5 days a week but the scale hasnt moved in months. Ok to get you up to speed to where i am at in my journey to weight loss since Febuary. But I wonder, if I eat 1200 today, and at the end of the day, I work out, like say burned 300 calories on elliptical, my net calories is only 900 now for today. So, your app seems like it has set a reasonable daily calorie target for you. I am only 29 so I want to make sure that I get to a healthy weight before my energy starts to decline. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. With a little time, dedication, and commitment, you can also get the body of your dreams. e. I play softball for 2 to 3 hours 3-4 times a week. So, I would put that around 1,900-2,000 calories a day, given your exercise level. If, however, you hit a plateau in the future, then it would be worth decreasing your calories a bit (maybe 100 calories per day). Wow, you are hitting hard with the exercise. So, I would recommend using the formula on this web page to calculate the calories you need each day. It will give you a specific number based on your goal weight, height, activity level, etc. My doctor said I lost 26 pounds of fat, and gained 13 pounds of muscle. So, upon second look, I think your calories could be a little low. It sounds like you are doing a great job with your exercise program (running, spinning, weights).
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