Only lost 1lb in nine days

AmberMagdalena

Good morning MFPs! I've been dieting for as long as I can remember, trying to find lifestyle changes that'll stick forever. Since I had my son a year ago, I haven't beening modifying my lifestyle as much. I took advantage of burning a lot of calories breastfeeding and I hadn't had the energy to exercise. Well, now I'm back to it, following a low glycemic index diet as well as daily gym time. I've only lost ONE pound! ONE! I weigh over 300lbs here, people! I should've dropped more than one pound in 9 days! Help!

jrline

How many calories are you consuming? I lost all my weight with cardio. Now I am doing strength training to tone up. Good Luck on your journey.



Having multiple goals and rewards set up is a great idea.

GiveMeCoffee

1 lb in 9 days is progress.

Are you logging your food? Your diary isn't open so can't see
Are you weighing your food with a scale?

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

tracymayo1

Do you weigh your food with a food scale?
Do you measure your liquids with measuring spoons/cups? (or weigh them in ounces?)
It is important to do this to get accurate readings of what you are consuming.
Just going by the packages is misleading... 50 chips (1 serving according the bag) are not always 29grams. It is very rare I can eat what is considered a serving for chips myself... it take A LOT to make up 29 grams!

What are your stats?
Age? weight? height? how many lbs is your goal set to on MFP?

JenMc14

Sometimes a scale loss doesn't show up for 2-3 weeks after dietary and workout habits are changed.

1. Weigh/measure and log everything that goes into your mouth, including condiments and beverages. Actually weigh or measure, don't eyeball, and be mindful of portion sizes on packaged products.
2. Find some cardio you like and do some sort of strength training.
3. Take measurements and photos, don't rely on the scale alone.
4. Take stock of how you feel. Are you less tired? Less bloated? Etc.

MyaPapaya75

opening your diary will give more insight

onefortyone

Are you weighing often? About a month ago, I weighed 205, then 9 days later I weighed 206.9 - thankfully I could see the trend, and I had actually lost 2lbs in 8 days, then got hit by a metric tonne of water weight on day 9.

I would definitely say start chugging as much water as you can, and keep going with your exercise and changes in your diet! Water weight is SO common, especially for women (tyvm monthly cycles), and ESPECIALLY if you just started a new exercise program. I guarantee you've lost more than you think, and it's just being masked by water weight!

And it would help if you had your diary open, then people could see if anything particularly may have caused water retention - meals with extra sodium, incorrect measurements, etc.

AmberMagdalena

I log EVERYTHING. Most days I even add condiments and extra calories just if I think I haven't logged properly. I only drink zero calorie beverages such as water, green tea, oolong tea, etc. I do a MINIMUM of 32 minutes of cardio every evening (30 mins of 140bpm+ and 2 minute cool down). I strength train every other day. I haven't taken mesurments. I feel much better! I don't plan on stopping exersizing any time soon and as a matter of fact will be adding a zumba class once a week in addition to my 7 day cardio starting in a few weeks once my friend moves back. I'm 5' 8" I weight 308lbs. My highest weight was 336(5 years ago) with my most recent highest weight at 319lbs a couple months ago. My lowest weight since being an adult was 246lbs and that was 7 years ago. I am currently going through a process for weight loss surgery but I'd like to lose 40+lbs on my own first.

tracymayo1

AmberMagdalena wrote: »

I log EVERYTHING. Most days I even add condiments and extra calories just if I think I haven't logged properly. I only drink zero calorie beverages such as water, green tea, oolong tea, etc. I do a MINIMUM of 32 minutes of cardio every evening (30 mins of 140bpm+ and 2 minute cool down). I strength train every other day. I haven't taken mesurments. I feel much better! I don't plan on stopping exersizing any time soon and as a matter of fact will be adding a zumba class once a week in addition to my 7 day cardio starting in a few weeks once my friend moves back. I'm 5' 8" I weight 308lbs. My highest weight was 336(5 years ago) with my most recent highest weight at 319lbs a couple months ago. My lowest weight since being an adult was 246lbs and that was 7 years ago. I am currently going through a process for weight loss surgery but I'd like to lose 40+lbs on my own first.

Ok, my next suggestion is, as you are logging and weighing/measuring your foods/drinks - if you are comfortable with it, I would open your food diary.
It MAY be a case of choosing the wrong food/drink entries? If more knowledgeable people on here can access your diary, they may have a better idea to give you more productive suggestions to try.
Usually people aren't weighing and measuring food, and THAT is the problem... you seem to be doing that, so I would think maybe the foods you pick from the database aren't the right ones?

Always try to avoid the ones with an * or Generic in the name. Try to avoid any Homemade options....

GiveMeCoffee

AmberMagdalena wrote: »

I log EVERYTHING. Most days I even add condiments and extra calories just if I think I haven't logged properly. I only drink zero calorie beverages such as water, green tea, oolong tea, etc. I do a MINIMUM of 32 minutes of cardio every evening (30 mins of 140bpm+ and 2 minute cool down). I strength train every other day. I haven't taken mesurments. I feel much better! I don't plan on stopping exersizing any time soon and as a matter of fact will be adding a zumba class once a week in addition to my 7 day cardio starting in a few weeks once my friend moves back. I'm 5' 8" I weight 308lbs. My highest weight was 336(5 years ago) with my most recent highest weight at 319lbs a couple months ago. My lowest weight since being an adult was 246lbs and that was 7 years ago. I am currently going through a process for weight loss surgery but I'd like to lose 40+lbs on my own first.

Exercising is great, not sure why you're doing 7 days of cardio. If you would like some help please open your diary.

AmberMagdalena

Ok I'll open My diary

AmberMagdalena

Diary now open

diannethegeek

It's only been 9 days. Making sure that you're logging accurately, etc. isn't a bad idea, but it's too soon to tell whether or not your routine is working. The body has a tendency to do weird things for a couple of weeks when it's adjusting to a new diet and exercise routine and sometimes it takes a little while to see the results on the scale.

cnlargent

First thoughts, lots of processed/on the go foods. Hard to know without weighing your exact intake if these calorie and macro counts are correct. Is it possible for you to meal plan in advance and bring your own meals and snacks to work/school/wherever you are headed to?

Secondly, but really goes along with the first, portion sizes. 2 cups of cheese grits is surely more than necessary, and may not be worth the calories they cost you.

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GiveMeCoffee

Good news you are on the right track, if you clean up your logging and have patience it will help.

When your logging stay away from generic entries.
Generic - Bacon, Egg, and Cheese Breakfast Sandwich, 1 sandwich (these type of entries are not remotely accurate)

Don't use homemade like this entry from your diary:
Homemade - Smothered Porkchops and Gravy, 4 oz
Homemade Eggplant Parm - Baked Eggplant, 6 Slices

You don't know what was used in that recipe, if you are making something use the recipe builder or enter the ingredients.

So in 9 days you lost 1 lb, you went to a buffet on Friday night. You are doing good, just clean up the logging and stick with it.

This link will help:
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide

AmberMagdalena

Yeah, Every friday my parents go to Ryan's buffet. I hate the place but they insist on my son and I going with them. I had a salad with spinach, egg, sunflower seeds, mushrooms and tomatos, baked fish, 1/2 sweet potato, and broccoli. about 4 or 5 glasses of water.

AmberMagdalena

I made some more accuate modifications to the entries

erickirb

If you just started back at the gym there is a good chance your muscles are retaining water. so you may have lost 3 lbs of fat, but gained 2 of water for this reason. I suggest when new to a program to stay off the scale for at least 2 weeks for this water retention to sort itself out

missiontofitness

Do you have a food scale? It can definitely help with accurately weighing out portion sizes, and get your logging more accurate!

mizroxy13

Watch this quick video just for a great example of why accurate tracking is so important: http://youtu.be/vjKPIcI51lU

Also, how often do you weigh yourself, and do you have a specific day that you log it?

Jesssamesssa

Do you meal prep? I suggest prepping meals. This way there is no grab and go junk food. Also, I recommend upping your Protein. If you are weight lifting you need lean protein. Im 166ish and I eat 140-200g a day. Have you tried eating clean? No Processed food?

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mitchfergustitus

Portion sizes may need to be looked at. If you're not accurately logging in your food, you may be deceiving yourself as to the number of calories you are truly consuming. Drink lots of water, do your exercises, and be patient. Results will come.

BetterKimmer

I have to say, the question is good, the answers are good and it is refreshing to see the OP not fighting against the advice! Last several threads along this line went sooo bad.

OP, take notes, these people are all on the right track.

Be BRUTALLY honest about what and how much you eat (allow a little OCD action for awhile without becoming one eternally) eating at a calorie deficit. I hate the word "clean" here, but try to eat the simplest foods with the most nutrients, hence "clean eating". Research it. Then kill it with cardio and strength training. And no matter what the scale says or what minor or major setback you feel you have had, keep going, and going, and going.

If one man has done it, any man can do it.

amcook4

I agree with those above, you need to log more accurately.

On the bright side, even though it is only 1 pound, you are 1 pound lighter than you were 9 days ago, it is still progress in the right direction! I started at 325 pounds, and some weeks I'll lose 1 lb, other weeks it will be 2. There are so many variables, so I just celebrate any loss, regardless of how small!

AmberMagdalena

I made more accuate modifications to my diary. I'm eatting a little too many carbs and sodium from not prepping food and rather just getting pre made. I know I need to cook ahead of time but it's hard with a one year old.

AmberMagdalena

Thank you all for the advice! A friend of mine on facebook gave me this grocery list for the week:
Carton of eggs (Organic if possible)
Almond Milk (optional)
Asparagus (21 spears)
(2) Packets of turkey bacon
(1) Red pepper
(2) Green Apples
(1) Container of almonds
(1) Box of spinach salad
(1) Box of strawberries
(1) Small container of reduced fat feta cheese
(1) Small container of walnuts
(1) Bag of baby carrots
(1) Box of 100 calorie wholly guacamole
8 oz of chicken
Brown rice cakes (no salt added, Lundenburg brand)
(1) Container of almond butter
(1) Tomato
4 oz of wild caught salmon
greek yogurt
Bananas
(2) Medium sweet potatoes
1lb of ground turkey (99% lean)
(1) Can of black or pinto beans (organic please)
(1) Can of tomato sauce (gluten free!)

Hopefully I can find all of these things in my small town Does this look ok to all of you?

HeidiCooksSupper

With your one year old, look at it this way. As you prepare good, healthy foods for the both of you, you are teaching him to eat well and grow up healthy without a weight problem. Science shows kids love salty and sweet flavors so it may be a bit of adjustment for him. Cooking from scratch can be really easy. If you'd like, you could tell me some things you like and I could suggest some easy ways to make something similar. I'm retired and cooking is my hobby so feel free to message me.

Also, you may want to look at the Healthy Eating Plate at http://www.hsph.harvard.edu/nutritionsource/. Nutritionsource is a great site for good information about what we should be eating.

GiveMeCoffee

AmberMagdalena wrote: »

I made more accuate modifications to my diary. I'm eatting a little too many carbs and sodium from not prepping food and rather just getting pre made. I know I need to cook ahead of time but it's hard with a one year old.

You are on the right track. I've lost 118 lbs and I eat processed foods, carbs and buffets. I wasn't picking on you about the buffet, I pointed it out as sometimes you'll have more water retention due to the sodium.

Learning to log accurately took me a little while, when i was first starting the only thing I worried about was how many calories. Once I got a hang of logging and was making progress I started tracking carbs, protein, fat and fiber.

Take it one step at a time, one pound at a time, and one meal at a time. If you are consistent it will work, you just have to have patience. Also remember the scale is one way of measuring progress, don't get hung up on one number, track the weight, and watch for overall trends. If it's heading downward you are on the right track, if its upward time to start looking at what you can tweak. But also track your progress on fitness, is that improving? How are you feeling? There are many gauges of progress use them all.

MyaPapaya75

Thanks for opening the diary....culprits in my opinion...sodium, carbs and portion control...as for the workouts don't burn out on the cardio...try some brisk walks outside to change up the routine grab that stroller and kiddo and bundle up while ya still can...add sodium to your food tracker try to stay under 1500-2000mg for starters and then like 200-250 grams on carbs per day to get you going. You can friend me if you like. (I rarely pre prep food portion control is key read labels to know what a serving size is)