Struggling

EMCOX5412

So i have been trying to lose weight for a while and I know that portion control is a major issue for me. I Track regularly and work out on a regular basis. But I have a question re: working out. I get up at 4am and have a cup of coffee and then head to the gym and work out burning about 300 to 400 calories per session about 5 to 6 times a week. I bring a mug of coffee with me to the gym. I then come home get ready for work and start my day w/ a banana at 7:30am and then continue eating throughout the day and logging with my last meal around 6:00pm and heading to bed 8pm. I am having trouble losing weight and I wonder if it is because I don't anything until after I work out. I think my body thinks I am starving it, so it holds onto everything I give it... can anyone seriously help???

Emilia777

First of all, kudos for going to the gym bright and early: I respect your dedication and discipline.

Second, not eating before your workout has nothing to do with it. I never eat breakfast and usually work out in the mornings, and I’ve been losing weight just fine. The whole “starvation mode” thing is a myth and has been disproven.

Third:

1. How long have you been tracking your calories: it can take a few weeks until our bodies catch up and weight comes off, especially if you’ve started exercising, because of stuff like retaining water.
2. Do you use a food scale to track everything you eat: it’s very easy to underestimate the calories we eat if you don’t weigh the food; cups are very unreliable.
3. Do you eat back your exercise calories: it’s generally accepted that exercise burns are overestimated, so most people only eat back about half.
4. How much weight do you have to lose and did you set a realistic goal? (i.e. no more than 2 lbs/week if you have a lot to lose, 1lb/week or less otherwise)
5. How much weight have you actually lost, and do you take your measurements in addition to weighing yourself: you say you’re having “trouble” losing weight, does this mean no loss, or just a slower loss than you’d like? also, measurements can often reflect changes in your body the scale might not capture as well.

EMCOX5412

Thank you for clarifying that, I have been thinking for a while that I needed to eat something before working out. I was doing WW for a while and completely plateaued, so I switched over to MFP about a week ago. I know it's soon...
I have a scale that i don't use and I need to start using. I do really well all day long and then when I get home my portions for dinner are way over what they should be.

Most days I do eat back my exercise, never realized that counts were so far off. I will do as suggested and only eat back half. Thanks for that tip.

Ultimately I am looking to lose 40lbs and I don't want more than 2lbs a week, 1.5lb would be preferable.

I need to have patience and really be honest with tracking and especially my dinner meal...

Thanks again

Emilia777

I’m happy to try and help! It sounds to me like you know exactly what you have to do . I think that with using a scale to portion out your food, eating back less of the exercise calories, and giving it time, you will do awesome.

Dinner is usually my biggest meal and I can easily go overboard if I’m too hungry when I get home. Some people like having a snack or something before they leave work to help with that. I personally like high protein foods/snacks because they’re satisfying.

I think going for a 1.5lb/week loss is good, just don’t forget to lower that as you get closer to your goal weight. You have a really great attitude . Best of luck!

lwinkler45

Hello. I have been on and off MFP for a while now...when I am doing bad, I don't log my food and dinner is the hardest for me. A lot of times I have to input recipes and that takes time, or what I am eating is not good for me. Today I am making a commitment to log everything and be honest...that is what we have to do if we want to lose weight. I read a quote today that I really like, "The desire to change must be stronger than the desire to stay the same." Simple but true. Good luck to you.
Lisa