Go to the main "Go To MyFatSecret" and on the right side of the page there will be your "Toolbox" with several options underneath, one of which says "my diet", if you click on this, it will take you to where you can make this change. Hope this helps...

Who woulda thunk it, my trainer seems to know what she's talking about. Its been 11 days since starting the 1200/2200 calorie plan and I broke the dreadful 230's! Down from 231 to 228! Got to admit it hasn't been easy trying to make these #'s but I've been giving it my all AND I said no to any alcohol this last weekend. As a matter of fact, I'm gonna be saying no to any alcohol for the next several months, if it helps. This is definitely a slow process, but its worth it. Can't wait to see how this next month treats me. OH and I also decided to delete any calorie burn for anything other than sleeping and my workouts. I still have quite a deficit, but if the weights moving again, I'm alright with that. Thanks again everyone!

So I talked to my personal trainer, formerly body builder, and she said I should be consuming about 2200 cals on the days that I'm working out and around 1200 on the days that I don't. I don't necessarily like this plan, but she's the body builder, so I'm gonna give it a try. Eating 2200 cals, won't be a problem, its reducing to 1200 that I'm afraid of. Hmm, maybe I'll just work out every day and not worry about it..lol..it only it were that easy, cause there's nothing about her workouts that are easy....lol..wish me luck!

I thinkg, after reviewing the articles ambtreh sent me, I may not be eating enough calories on days that I work out! Which is like every other day, so this could be causing major damage. It looks like the research shows I should be eating around 1800 calories, except of course, on days that I work out, I should be eating about a 1000 more. That is too stay in the good calorie deficit range, which she was also close to, it should not be more than 1000 a day. On my exercise day, its been over 2000. I understand what the others are saying about the #'s not beeing right on, but I'm a firm beleiver that you do burn a lot of calories by just sitting around all day, so I think I'm gonna leave well enough alone, for now. If eating more calories on my work out days doesn't seem to be going so well, maybe I'll try some of the other ideas given here then. Thanks again everyone for all your advice and opinions!

Thanks ambtreh, I will definitely take a look at these. But I work in a clinic so I get regular check ups and all my labs are good to go. Plus, I eat about an average of 1800 to 1900 cals a day, so that wouldn't put me in the starvation mode. Although, I do think I know what you're talking about. A 500 calorie deficit a day would have you loosing 1 lb a week, which is where a healthy weight loss should be. However, my calorie deficit is calculated by FS so I would have no idea really if its correct, I guess I just assumed a weight loss website would be pretty darn close. Not to mention I don't eat out very often and I get most of my calorie calculations right off the package. Although, like I've been saying I understand that these #'s as well as the #'s for my exercise could be off, however, I'm pretty sure there should still be at least a 500 cal. deficit. I tried deleting the "desk work" calories, the "sleeping" calories, but it wouldn't allow me too, so I assumed we had to have this info in. So at this point I'm gonna keep researching, try a few of the ideas I was given and stay the coarse, as eating healthier and exercising can't be doing me any harm.... =)

rk4996a - Thank you for your response. Unfortunately, I have nothing to go on for the accuracy of my exercise calories except for what I find on here and other websites. However, I do believe you burn a daily amount just by sitting around, add my exercise and food calorie deficit I think you come up with at least 500 calories, which I mentioned earlier. So even if I took 500 calories away from both my food calorie deficit and exercise calorie deficit, it would still be at the very minimum a total of a 1000 cal deficit, which after 4 days, would be at least 1 lb. Does that make since?

Thank you all for your advice! When posting something here, I always try to take a little bit of what everyone says and put it to use and there are some definitely good ideas here. THANK YOU! =)

I have been working out consistently for the last 2 months, according to FS I should be taking in 2300 cals, but I don't believe this to be true. I've done further research and the most consistant # I'm seeing for calorie intake is around 1800. I've been in a variety of ranges as you can see from my diet calendar. However, even if the calories I eat and burn are not correct, I should still be seeing a loss and I'm not. I've been working my butt off at the gym, eating lots of fruits, veggies, and lean meats, my portions are atleast 1/3 if not 1/2 of what I used to eat and I hardly ever drink alcohol. I've been drinking atleast 64 oz of water a day, I don't menstrate but every 3 months and its not that time and I've gained 3 lbs in the last week. I know your weight should fluctuate, but the 3 weeks before that I didn't lose or gain anything. I don't get it, what am I doing wrong?! I would love to hear your opinions. This happened to me before, and I had to realize that my calories burned or ate were not going to be right on, I know that now, but even if the #'s aren't spot on, I know there should atleast be a 500 calorie deficit per day and if 3500 cals = 1 lb I should be loosing 1 lb every 7 days, which is not happening.

The one thing I keep coming across for similar situations is to change your routine up a little bit. Add or take away some carbs, change your exercise routine for a couple of weeks. Good luck.

Thank you for your responses. I am gonna start an exercise routine today and keep a closer eye on my cals, try to def. up them on the days I work out.

Everywhere I seem to research, they tell me, for my weight, age and height that my total calories for weight loss should average about 1800. But that just seems like alot, for one and for two, what if I have a hard time eating that much. Any thoughts, opinions or suggestions? I'm a 36 yr old female who weighs 236 lbs and I'm 5' 2".

Founds this online, cannot remember the website, but thought I'd share it with everyone.... 50 Ways to stay motivated during your weight loss: 1) Think wellness not weight loss. 2) Set reasonable goals. 3) LIMIT but do not ELIMINATE. 4) Pace yourself. 5) Try tipping your scales with blue. 6) Take stock of any and all of the positive changes new eating habits have brought you. 7) Celebrate the small victories! 8) Wear red to get going! 9) Trick out your tracksuit! 10) Drop the "perfect" mentality. 11) Be kind to yourself. 12) Nix the “all or nothing” approach. 13) Have an accountability partner. 14) Each day write down how your weight loss is making you feel healthier. 15) When you fall down, get right back up and try again. 16) Focus on what is going right. 17) Stop focusing only on physical changes. 18) Use your social network! 19) Schedule all your workouts at least a month ahead of time. 20) Choose one or two new, healthy habits to take on – not 10 or 20. 21) Take a cue from your local coffee house and set the mood for your mind. 22) Change the scenery around you. 23) Sleep on it. 24) Turn off the negative self-talk. 25) Have a Plan B ready. 26) Be Your Own Cheerleader. 27) Keep your motivation (and goals) evolving. 28) Cross train your habits. 29) 3-Step your goal. 30) Evaluate your goal. 31) List the painful consequences of not achieving your goal. 32) Use You Tube for Inspiration. 33) Stay away from bad influences. 34) Keep a success journal 35) Name one reason why losing weight is bad for you. 36) Do some constructive venting. 37) Take it one ½ day at a time. 38) Share your weight loss goals with friends and loved ones. 39) Get a taste of what you want. 40) Recognize how far you’ve come. 41) Pick up on visual cues. 42) Take note of your options and actions. 43) Know Yourself. 44) Reward your Righteousness. 45) Bliss Out. 46) Create a vision. 47) Stay simple. 48) Get a theme song. 49) Stay sane by cheating 50) Donate your "fat" clothes.

Thank you everyone for all your thoughts, questions, opionions, and suggestions. I will take all of this into consideration, its been very educational and eye opening for sure. I think everyone who stated I may be overestimating and underestimating my calories. I only utilize the tools on this website, so I have to consider that the tools may be off as well some of the info I have indicated. I will stick to the plan and give it time. Thanks again everyone!!!!

I've been under the impression that if you burn more calories than you take in you will shed lbs. For the most part this has been working for me. However, I have a calorie deficit of about 7000 for the last 4 days and haven't dropped any weight. Anyone have any thoughts? I understand there is always that "plateau", but I've only just recently started this "change" 3 weeks ago, can I plateau so soon? I'm open to all thoughts and suggestions.....

Its such a great feeling isn't it. GOOD FOR YOU! Keep it up.

I soo know what Panther III is talking about re: Atkins. Don't get me wrong, it worked the first time around for me. But, if its not something you can really live/stick with for the rest of your life, its not gonna work. So I decided to see how this "calories in, calories out" thing worked, as it sounded logical to me. So I did, and I'm losing now, finally! Its been a rough couple of months as I started out on Atkins but for whatever reason it just didn't seem to be working for me and it was making me miserable too, its just not for everyone. So once I changed, its made me happier, I think healther, and its def. showing on the scale now. Woohoo, I can't wait to live the rest of my life like this, no matter what I weigh. The excersise alone had got me pumped! I'm with you Panther III, this is awesome! P.s. I think Atkins is a great life change, it just wasn't one that I could stick with myself.