Am I doing enough exercise? (new here!)

So I'm female, 20 and my BMI is a smidge under 19 (5 foot 5 and 52ish kilos). I feel I've got extra fat to burn still, so I'm trying to lose about another half a kilo (after losing 20+ kilos in the last four years).

I'm looking for a bit of advice really, on my exercise routine.

I power walk to work and back each day, which is a bit over 20 minutes and generally around 1.6-2 miles each way. Work is about nine hours, during which time I'm on my feet (though normally stuck behind a computer and not walking around too much) for all but fifteen minutes of my lunch break. Generally I'll do a 45 minute power walk after dinner, or 40 minutes of a workout video, though it's more usually been the power walk for the last couple of weeks as I've been using the workout video for four years and it's getting a bit samey. I live in the countryside so I generally prefer to be outside rather than stuck in my room. I play an hour of singles badminton a week and sometimes increase this to two hours on two separate days, I do 90 minutes of church bellringing one day a week, and I'm also looking to take up swimming again once I've passed my driving test. I try to eat about 1500 ish calories a day in a bid to lose weight, but the weight does not seem to be shifting. We go on holiday in a bit over a month and I suppose the crux of this is, am I not doing enough exercise to be losing weight? I'm doing 45+ minutes of power walking a day (in two separate blocs and then the walk in the evenings) and the badminton on top of that, but nothing seems to work.

I am having a test to check my thyroid is working properly, but in the meantime, does anyone have any suggestions? My basic metabolic rate works out about 1350 as far as I can tell. Thanks in advance for anything!

5 Replies

  • A BMI of 19? I thought a healthy BMI was between about 22-25. 

    Sounds like you are doing plenty of exercise. The body gets used to that level of exercise too so once it does, it doesn't use up fat as quickly, but obviously keeps the weight off. 

    Rather than more exercise make sure that what you are doing is enjoyable and eat sensibly. The most important thing is for you to be happy in your own skin. 

  • Your statistics show that you are underweight rather than overweight.  Is your fat located in a specific area, such as round the middle of your body?  What are you actually eating?  It's what you eat rather than the amount of calories that is important.  Not eating the right foods, eating too little, exercising too much......these are all stressors on the body.  And if you throw into the mix other stressors such as work and not moving around too much during the day, then it is likely that there will be a stress hormonal effect going on.  Stress effects the body by breaking down muscle for stored energy (and storing it around the middle if you don't use it) to keep your blood sugar balanced. It will also slow down your BMR through it's knock-on effect on the thyroid hormones - inactive thyroid hormones (rT3) will be produced in greater numbers than the active form (T3), preventing an over-stimulation of your energy generating cells to minimise damage.  You need to look at what you are eating, when you are eating, reduce your stressors and move around more during the day.  Being active throughout the day, even if it is just getting up and down from your desk regularly, will produce better results than a big blast in the evening after a stressful day.

  • I am a personal trainer and a health behavior coach. The previous two posts are correct. Your BMI is technically underweight. Being underweight can cause unintended health problems. For example, putting undue stress on your heart. Putting on muscle will do two things: increase your BMI to more of a healthy level and give you more of your desired physique! In addition, the more muscle mass you have the more calories you will burn at rest. You need to feed your body. To become knowledgeable about that, get on myfitnesspal. Do the BMI assessment, log your food and exercise and make sure you are getting enough calories. You are doing a lot of cardio, but virtually no strength training. Try adding two days a week of strength and 3-5 days of your cardio. You do not need to loose weight, you need to put on muscle. Please feel free to contact me if you want more advice, but please don't loose more weight. Tone it up!

  • Did you said you are 52kilos.. Did I got that right?!!

    My dear you are not fat at all. Your weight is perfect for your height. I am thinking a bit of obsession there. I am 52inches, and weight about 62 kilos, I do 45 mins of spin classes every day, yoga an hour, that's four days a week combine with body pump, treadmill, I am fit, but not thin.

    Don't push yourself to hard, and eating 1500 calories a day is not enough, have a healthy diet, that's okay. But be careful there...

    That's all I can said..

  • Try alternating your cardio days with lifting weights and cut out All sugars and processed foods.

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