In desperate need of weight loss advice!
MKabesh
Posts: 20 Member
Hey Everyone,
I'm reaching out for some meaningful and useful advice and I'm hoping you guys will be able to help.
I am a 30 year old female who works out 6 days a week (intensively). I'm 5 ft 5 and weigh 128 lbs. My workouts are mainly Jillian Michaels' DVDs and I also do minor weight lifting with my personal trainer - nothing too heavy though.
I used to weigh a lot more. Then got myself Jillian Michaels' Body Revolution and followed her 1200 calorie intake meal plan. I got into sick shape and my weight went down to 123 lbs.
After that, I kinda got bored and decided to try CrossFit - BIG mistake. Don't get me wrong, I totally enjoyed the community but ended up gaining a ton of weight and had no control over my appetite! After 6 months, I stopped, got myself an amazing personal trainer at the gym who got me down to my current weight.
My goal is to go back to that 123 lbs previous weight.
My problem is I can't seem to do it!
Why? Well, the way I see it is there is a trend happening here: I no longer am able to go on a 1200 calorie allowance and when I try, I can go on it for a week maybe 2 then end up binge eating for like 2 days!
I'm trying to experiment with different calorie allowances but I don't know where to start. I think the highest I've tried to go on was 1,450 Cals a day. But what happens is that I consume less than the allowance and feel okay for 2 weeks and all of a sudden I crave carbs and eat uncontrollably, ruining everything I've done.
The MFP App suggests I go on a 1,550 cal allowance - do you think I should try it?
I just bought Jillian Michaels' BodyShred and I do hers 6 days a week as well as go to my PT sessions 3 days a week. Sunday I do absolutely nothing as my rest day.
What am I doing wrong here?
Lastly, I don't eat any junk food, count my Cals as accurately as possible and do my best to balance my macros.
Can you help me please?
Thank you
I'm reaching out for some meaningful and useful advice and I'm hoping you guys will be able to help.
I am a 30 year old female who works out 6 days a week (intensively). I'm 5 ft 5 and weigh 128 lbs. My workouts are mainly Jillian Michaels' DVDs and I also do minor weight lifting with my personal trainer - nothing too heavy though.
I used to weigh a lot more. Then got myself Jillian Michaels' Body Revolution and followed her 1200 calorie intake meal plan. I got into sick shape and my weight went down to 123 lbs.
After that, I kinda got bored and decided to try CrossFit - BIG mistake. Don't get me wrong, I totally enjoyed the community but ended up gaining a ton of weight and had no control over my appetite! After 6 months, I stopped, got myself an amazing personal trainer at the gym who got me down to my current weight.
My goal is to go back to that 123 lbs previous weight.
My problem is I can't seem to do it!
Why? Well, the way I see it is there is a trend happening here: I no longer am able to go on a 1200 calorie allowance and when I try, I can go on it for a week maybe 2 then end up binge eating for like 2 days!
I'm trying to experiment with different calorie allowances but I don't know where to start. I think the highest I've tried to go on was 1,450 Cals a day. But what happens is that I consume less than the allowance and feel okay for 2 weeks and all of a sudden I crave carbs and eat uncontrollably, ruining everything I've done.
The MFP App suggests I go on a 1,550 cal allowance - do you think I should try it?
I just bought Jillian Michaels' BodyShred and I do hers 6 days a week as well as go to my PT sessions 3 days a week. Sunday I do absolutely nothing as my rest day.
What am I doing wrong here?
Lastly, I don't eat any junk food, count my Cals as accurately as possible and do my best to balance my macros.
Can you help me please?
Thank you
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Replies
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Open your diary?
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Yup, I think you should try what MFP recommends. It's a great starting point and you have to start somewhere, so might as well start with a good thing!
You don't have much to lose, so just take it slowly and find something you can stick with - something that doesn't make you "cave in" and binge because you're not getting enough of it.
If a month or two goes by with no progress at all or you're still binging, do some tweaking!
Consider doing more weights. You might find you look better without actually having to lose. If you hate it, I get that. Me, too. Just an idea, since you said you're already doing some.
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Change your protein intake. I have much more weight to lose than you, but when I hit a plateau I find upping protein usually helps me break through! You are doing lots of great strength work, so your body wants the protein! Also if you weren't as muscular at your previous weight, you may not see that exact number! Muscle is more dense so make sure you pay attention to measurements and how your clothes fit
try the protein though! 40% protein,30 fat, 30 carb. 0 -
you only want to lose 5 pounds? you could almost lose that in water weight. try the 1550.0
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mommpartin wrote: »Change your protein intake. I have much more weight to lose than you, but when I hit a plateau I find upping protein usually helps me break through! You are doing lots of great strength work, so your body wants the protein! Also if you weren't as muscular at your previous weight, you may not see that exact number! Muscle is more dense so make sure you pay attention to measurements and how your clothes fit try the protein though! 40% protein,30 fat, 30 carb.
Will absolutely try that! Thank youuuuu for the suggestion 0 -
Yup, I think you should try what MFP recommends. It's a great starting point and you have to start somewhere, so might as well start with a good thing!
You don't have much to lose, so just take it slowly and find something you can stick with - something that doesn't make you "cave in" and binge because you're not getting enough of it.
If a month or two goes by with no progress at all or you're still binging, do some tweaking!
Consider doing more weights. You might find you look better without actually having to lose. If you hate it, I get that. Me, too. Just an idea, since you said you're already doing some.
You're right. Might as well try with something reliable!
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I'm kinda thrilled with your feedback - you guys are awesome and I feel better already thank you! 0
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amyrebeccah wrote: »
MyHome-->settings-->diary settings-->diary sharing [change option to public]
Done - thanks 0 -
Some of them are, yeah.
As far weighing food is concerned, I scan the labels and measure solids in cups for solid foods. It's not ideal but I make sure to assume the worst case scenario and aim for a higher calorie measurement when logging in the food.0 -
amyrebeccah wrote: »I would shift to recipes that you entered yourself, or entering in the components of the meal if you don't think you would necessarily use the recipe again. Whoever found a way to make a turkey and cheese wrap with mayo only 330 calories was a wizard.
Your portions honestly look like they could easily suffer from "eyeballing" and measuring cup creep--especially things like almond butter, cheese, and oatmeal. Weighing will help with that.
I know you're thinking that you're overestimating and that's covering any error (a lot of people here think they are doing that), but what if it isn't? You really don't have a lot to lose at all, so accuracy is really important.
And what if you are? Then you're under-eating and hungry for no reason. That's no better.
Hmm. Good point. I'll take a closer look at these recipes then and see what inaccuracies there might be.
Thanks 0 -
If you can't kick the binge habit--try NOT exercising. Even just for a few weeks, to see what happens. It's like my body has a switch. When I'm working out hard, it is GOING to get those calories, whether I'm totally conscious about what I'm doing or not. If all I'm doing is walking a few (not a lot) miles a day, I can get my weight around where you are aiming, proportionally, without all that much effort or hunger. Add in 45-60 min of interval training, weights, or hard cardio, and forget it.0
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cheshirecatastrophe wrote: »If you can't kick the binge habit--try NOT exercising. Even just for a few weeks, to see what happens. It's like my body has a switch. When I'm working out hard, it is GOING to get those calories, whether I'm totally conscious about what I'm doing or not. If all I'm doing is walking a few (not a lot) miles a day, I can get my weight around where you are aiming, proportionally, without all that much effort or hunger. Add in 45-60 min of interval training, weights, or hard cardio, and forget it.
You know what? I've been thinking about that a lot lately. I mean, I know I should be taking things a bit easier when it comes to working out. Stressing out the body is certainly not a good idea and I really wish I could reach that point where my diet and workout regimen balance each other out. But I get into this guilt cycle when I don't exercise and sometimes I feel more hungry on my day off than I am when exercising (which I can't seem to know why)... it's harrrrd!0 -
Your tracker looks great.
The only thing that I can think of is that backing off on the protein bars and fruit carbs might help a bit. What would happen if you replaced some of those calories/carbs with vegetables instead? What would happen if you ate just a bit more lean protein from non-processed sources?
I also work out fairly hard and take few rest days, but I find that I don't get really hungry/want to eat more until I am burning 1500+ calories per day. So maybe it is a matter of finding your sweet spot where you are active, but not overdoing it.0 -
azulvioleta6 wrote: »Your tracker looks great.
The only thing that I can think of is that backing off on the protein bars and fruit carbs might help a bit. What would happen if you replaced some of those calories/carbs with vegetables instead? What would happen if you ate just a bit more lean protein from non-processed sources?
I also work out fairly hard and take few rest days, but I find that I don't get really hungry/want to eat more until I am burning 1500+ calories per day. So maybe it is a matter of finding your sweet spot where you are active, but not overdoing it.
It is really all about that sweet spot for sure! I just can't seem to find it.
Would you mind giving me a few examples of lean protein?0 -
Depending on your body frame, 123 is a little low on the weight side, isn't it (unless you have a petite frame, of course, which you may have)? I mean, I'm not trying to be a debbie downer, but maybe if your body is clinging to this five pounds, it is possible that at your age (I'm 35, so I do not mean that in a disrespectful way) maybe you're supposed to be 128 pounds. From other comments, I've seen that your diary looks good. You don't want to do something that is going to lose the weight without being sustainable for the long haul. Before you try anything too extreme, just make sure that your goal is still a healthy weight for your body to maintain, and if it is, try a few of the ideas above.0
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Depending on your body frame, 123 is a little low on the weight side, isn't it (unless you have a petite frame, of course, which you may have)? I mean, I'm not trying to be a debbie downer, but maybe if your body is clinging to this five pounds, it is possible that at your age (I'm 35, so I do not mean that in a disrespectful way) maybe you're supposed to be 128 pounds. From other comments, I've seen that your diary looks good. You don't want to do something that is going to lose the weight without being sustainable for the long haul. Before you try anything too extreme, just make sure that your goal is still a healthy weight for your body to maintain, and if it is, try a few of the ideas above.
Not a debbie downer at all! Thing is, I was at that weight before - so I know it's not like a new weight goal I'm trying to achieve. My frame is not petite but it's certainly not big. I would say I'm the average size and I know that my body is incapable of gaining too much muscle because realistically speaking, my frame won't be able to support it!0 -
azulvioleta6 wrote: »Your tracker looks great.
The only thing that I can think of is that backing off on the protein bars and fruit carbs might help a bit. What would happen if you replaced some of those calories/carbs with vegetables instead? What would happen if you ate just a bit more lean protein from non-processed sources?
I also work out fairly hard and take few rest days, but I find that I don't get really hungry/want to eat more until I am burning 1500+ calories per day. So maybe it is a matter of finding your sweet spot where you are active, but not overdoing it.
It is really all about that sweet spot for sure! I just can't seem to find it.
Would you mind giving me a few examples of lean protein?
You already have these in your diet--fish, chicken breast, turkey, cottage cheese, yogurt, etc. My thought was not that you aren't getting enough necessarily, but that if you traded say one Larabar a day for one more serving of lean protein, that it could make a difference in keeping you more satisfied.
Sugar carbs (in a protein bar, or even in whole fruit) can increase cravings in some people...so a tiny trade where you are consuming the same calories but getting less sugar and more filling proteins could make a difference.
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azulvioleta6 wrote: »azulvioleta6 wrote: »Your tracker looks great.
The only thing that I can think of is that backing off on the protein bars and fruit carbs might help a bit. What would happen if you replaced some of those calories/carbs with vegetables instead? What would happen if you ate just a bit more lean protein from non-processed sources?
I also work out fairly hard and take few rest days, but I find that I don't get really hungry/want to eat more until I am burning 1500+ calories per day. So maybe it is a matter of finding your sweet spot where you are active, but not overdoing it.
It is really all about that sweet spot for sure! I just can't seem to find it.
Would you mind giving me a few examples of lean protein?
You already have these in your diet--fish, chicken breast, turkey, cottage cheese, yogurt, etc. My thought was not that you aren't getting enough necessarily, but that if you traded say one Larabar a day for one more serving of lean protein, that it could make a difference in keeping you more satisfied.
Sugar carbs (in a protein bar, or even in whole fruit) can increase cravings in some people...so a tiny trade where you are consuming the same calories but getting less sugar and more filling proteins could make a difference.
Yeah, I totally agree. I think I'm actually one of those people! I used to eat organic dried plums but they were so addictive I couldn't stop! So I decided to stop eating them altogether and felt so much more in control of my carb cravings as a result.
Thanks for the advice, I will certainly try up-ing my protein with lean protein instead of protein bars 0 -
Not a debbie downer at all! Thing is, I was at that weight before - so I know it's not like a new weight goal I'm trying to achieve. My frame is not petite but it's certainly not big. I would say I'm the average size and I know that my body is incapable of gaining too much muscle because realistically speaking, my frame won't be able to support it!
You realise that you wrote that you got to that weight by BEING ILL. That means you were that weight after losing a bunch of water most likely and it wasn't a weight that is natural for your body. Not saying that you can't get there, but why is that weight so important? I was 115 lb once but I also had anorexia, so I'm not aiming for it. I'm aiming for a weight that I can sustain w/o doing stupid things to my body. Perhaps, 123 is not a weight you should be trying to achieve if it means you have to go into a cycle of starving and binging. You are already working out quite a lot to maintain that 128 lb which is already on the light side. Why not just work at doing a body recomp if you want to make a change - the scale should not be that important. Lift some heavier weights 3x a week, do a bit less cardio.
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You are undereating and overexercising.. that's why you're having a hard time sticking to your calorie limit.
I don't see why you feel the need to work out to what amounts to 9x a week. There's really no reason to. You'd probably feel much better working out 3-4x a week, and you'd be able to stick to your 1200 calorie limit a lot easier.
If you get carb cravings after 2 weeks, then just have a refeed day or two. That's what I do. For a day or two I have a structured refeed, which is where I carb up and eat to maintenance calories instead of my usual deficit. It keeps you sane because you finally get to eat a bunch of carbs, you feel better because your glycogen stores get restored, and you aren't gaining any fat because you're only eating to maintenance and not actually binging out like you would on a cheat day.
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You are undereating and overexercising.. that's why you're having a hard time sticking to your calorie limit.
I don't see why you feel the need to work out to what amounts to 9x a week. There's really no reason to. You'd probably feel much better working out 3-4x a week, and you'd be able to stick to your 1200 calorie limit a lot easier.
If you get carb cravings after 2 weeks, then just have a refeed day or two. That's what I do. For a day or two I have a structured refeed, which is where I carb up and eat to maintenance calories instead of my usual deficit. It keeps you sane because you finally get to eat a bunch of carbs, you feel better because your glycogen stores get restored, and you aren't gaining any fat because you're only eating to maintenance and not actually binging out like you would on a cheat day.
Hmm. So you're suggesting that I try going for 1200 calorie allowance but reduce my workout schedule, right? Could certainly give it a try!
Also, I've never heard about re-feeding before Thanks for explaining! 0 -
What size are you? Do you know how much body fat you have? If you're going for that "toned" look, starving yourself will not get you there--weights will, and that will mean putting on a few pounds. But remember, no one can see the number on the scale, but everyone can see how you look. These photos are all of the same woman--on the left, at her goal weight, on the right, after a lifting and body recomp program. Which body do you want? The lighter one on the right, or the heavier one on the left?
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What size are you? Do you know how much body fat you have? If you're going for that "toned" look, starving yourself will not get you there--weights will, and that will mean putting on a few pounds. But remember, no one can see the number on the scale, but everyone can see how you look. These photos are all of the same woman--on the left, at her goal weight, on the right, after a lifting and body recomp program. Which body do you want? The lighter one on the right, or the heavier one on the left?
Hey!
Interesting pictures, thanks for sharing
My body fat is 22%. I am certainly not trying to starve myself and the number on a scale is not the only thing I am looking at when it comes to my body - but it's one indication I consider for sure.
The reason I'm insisting on losing those last 5 pounds is because I know that my skinny jeans will fit better. It's vain, I know, but I do the work for it and eat clean. As long as it's within a normal, healthy weight - I see no shame in pursuing it still. At least that's how I see it
Again, I used to weigh 123 lbs before I started doing CrossFit - I just can't get back to that number for a reason I don't quite understand now that I don't CrossFit anymore.
I hardly think 1550 calorie allowance is starving myself, but I'm all for calorie intake adjustment to suit my goals in a sustainable, healthy way. That is why I am reaching out to you guys in the first place What do you suggest? 0 -
i follow a low carb diet. only eat bellow 50 count. i eat mostly protein. once a week i eat like rice or bread just to ensure i do not feel sick. i am on my diet for two tweeks now and lost 3.8kg. and i feel better, got more energy. and the best is: i don't excersice!
it's my wedding in two months, got a lot to loose still....0 -
MarietjieScott wrote: »i follow a low carb diet. only eat bellow 50 count. i eat mostly protein. once a week i eat like rice or bread just to ensure i do not feel sick. i am on my diet for two tweeks now and lost 3.8kg. and i feel better, got more energy. and the best is: i don't excersice!
it's my wedding in two months, got a lot to loose still....
Awe. Congratulations
Tell you a secret? I'm actually one of those people who enjoy working out! Totally puts me in a good mood
All the best to you!0 -
Hi! One thing I noticed when looking at your food diary, are you sure you are logging all your calories? I noticed a few items like 'stir fry' and 'roasted Brussels sprouts". Did you make those without any oil at all? It's possible you did, but I know when I make stir fry, I use oil, but try to keep it right at 1 tbs or 1 tsp, measured. Also the same with 'green salad', that is logged but no dressing is listed. Is the salad dressing, or oil, if used accounted for in the total calorie count?0
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Appalachia7 wrote: »Hi! One thing I noticed when looking at your food diary, are you sure you are logging all your calories? I noticed a few items like 'stir fry' and 'roasted Brussels sprouts". Did you make those without any oil at all? It's possible you did, but I know when I make stir fry, I use oil, but try to keep it right at 1 tbs or 1 tsp, measured. Also the same with 'green salad', that is logged but no dressing is listed. Is the salad dressing, or oil, if used accounted for in the total calorie count?
Hey! Since the stir fry is a recipe I entered, olive oil is accounted for. Brussel sprouts isn't mine though, so I kinda assumed it's calculated
Hmm... You're right though, maybe I should enter my own recipe for it.
My salads are without any dressings actually I just enjoy raw veggies - boring I know but I sort of trained my palette to not depend on dressings.
Right now, I'm really trying my best to be meticulous with measuring foods as well as balancing my macros: 40% 40% 20% as suggested by some of you guys it's hard work that's for sure!
Thanks for your comment0 -
I think you might have ''bulked'' without realizing it after you stopped with the DVDs / strict diet to the CrossFit and eating more freely. Now you have more muscle mass that would explain why it is harder for you to eat as low as you did before. Which is good, because your metabolic rate is higher, this allows you to eat more and still lose. Also, if you don't eat enough (especially not enough proteins) you might lose muscle mass, which is bad for your metabolic rate and weight loss in general. And let's face it, being toned makes you look good in that bikini! It sounds like you got everything pretty much down. Be sure that your expectation are realistic, it sounds like you are at a healthy weight. You know best I hope this helps! Good luck ♥ 0
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