Help!!
NAS702
Posts: 10 Member
I have been exercising everyday and working hard to maintain a 1200 calorie diet for two months with zero results. I haven't lost one pound or inch. I'm doing 45-60 minutes of cardio on the elliptical or treadmill plus weight toning and still NOTHING. I am getting frustrated.
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Replies
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Your food diary is all over the place - different calorie goal every day and you aren't logging properly. I am 67 years old and on 1200 a day (which I keep to). I've only just started to do very moderate exercise but have lost 2lbs in the last 3 weeks. I don't think you are being honest with yourself. Calculate what calories you should be on to lose say 1lb a week then stick with that daily goal and log log log!!!0
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Looking at your diary, I would say your logging is suspect. Do you use a food scale? I think not. You have days where you have had very little to eat perhaps because you did not log very accurately. As for calorie burns, how are you calculating those?
You need to tighten up your logging
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I can tell you exactly why you haven't lost a single pound...
Because your logging sucks. Period.
All I see is tbsp, cups and what not... it's not accurate. Get yourself an electric food scale and start weighing in grams and ounces...
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Start using a food scale. You have chicken thigh, 1 unit and you're measuring in cups. You aren't losing, because you're not eating in a deficit.0
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Inconsistent logging + generic food entries = you are eating more than you think. Get a food scale and read the stickies on how to log accurately. Also your calories burns seem pretty high. If you are using MFPs calorie burn estimates, then you are overestimating your calories burned as well. Eat back maybe 1/2 of what MFP says you burn.0
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Because of inconsistent logging and inaccuracies in your food log, you are eating more than you think.
You need to be more consistent and accurate with your logging. Some days are not completed, especially on the weekends. You need to make sure that you are logging everything.
Some of the entries that you are using may be causing even more inaccuracies. Using entries labeled "generic" and "homemade" should not be used (unless the homemade entries are ones you created). Don't use entries that use size in the description (example: peach, large). A food scale will also help with accuracy.
This thread will help explain how to find accurate entries in the MFP database:
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
I would also suggest that you not eat back more than half of your exercise calories and figure out why the UA device is giving you an insanely high number for your exercise burns.
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I do try to log my meals, but am sometimes unable to keep up with the daily log. I don't think it's suspect, I don't lie on myself. No I do not use a food scale I use the search option in the the food entries and it tells me the portion and calories. I didn't know that weight list was based on how well I logged into an app.0
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My exercise calorie burns are my actual work outs. I put in the calories amounts that I actually burn, not what this app tells me I should burn. I actually think they are very low.0
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Read the sticky jkal1979 posted. There are other great stickies on the subject. One fried chicken thigh vs. another fried chicken thigh can be 100-200 different in calories, depending on the size and ingredients used. That mistake several times a day can mean eating 300-500 calories more than you think. Plus you are overestimating your calorie burns by several hundred a day. Eating 300 more plus burning 200 less means you are not eating in a deficit.0
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I do try to log my meals, but am sometimes unable to keep up with the daily log. I don't think it's suspect, I don't lie on myself. No I do not use a food scale I use the search option in the the food entries and it tells me the portion and calories. I didn't know that weight list was based on how well I logged into an app.
It's ALL ABOUT how well you log. Exercise is irrelevant, its about what/how much you're eating. If you're not losing, you're not eating at a deficit. It's that simple. Tighten up the logging and the pounds will start falling off.0 -
If you aren't losing weight than you underestimating your intake or over estimating calorie burns or both. Try weighing your food and see if that helps.0
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Oh I see what you mean by high calories. That I s an under armor calorie adjuster. I don't know what it is or how yo turn it off. I don't go by that. I put in the actual calories I burn from my workouts which is on average about 400 calories per day.0
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Try working on your logging for a while and keep the exercise calories burned the same and see if that makes a difference.0
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Oh I see what you mean by high calories. That I s an under armor calorie adjuster. I don't know what it is or how yo turn it off. I don't go by that. I put in the actual calories I burn from my workouts which is on average about 400 calories per day.
You will probably have to go into apps and devices and disconnect it.
https://myfitnesspal.desk.com/customer/portal/articles/1082614-how-do-i-link-or-unlink-myfitnesspal-with-an-app-gallery-partner-
If you are getting the calorie burns from the elliptical machine itself, it's still not going to be accurate.0 -
I do try to log my meals, but am sometimes unable to keep up with the daily log. I don't think it's suspect, I don't lie on myself. No I do not use a food scale I use the search option in the the food entries and it tells me the portion and calories. I didn't know that weight list was based on how well I logged into an app.
Lol you are lying to yourself... you can't even see it.0 -
Isaack I don't need you to come on my post and be rude. I don't have to lie to anyone, the only person I am accountable to is me and I see and know what I eat.0
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Isaack I don't need you to come on my post and be rude. I don't have to lie to anyone, the only person I am accountable to is me and I see and know what I eat.
Well it comes down to this; do you want to lose weight?
If the answer is yes... start logging your food with a food scale and be honest with yourself
If the answer is yes and it doesn't happen... then the question is; do you actually want to lose weight?0 -
I don't see that underarmour as one of my apps. I can't seem to delete it. It just popped up recently and I don't know how or where to turn it off.0
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The most important thing is to log everything that you put into your mouth accurately so that you can look at your food diary to see exactly what you ate.the only person I am accountable to is me and I see and know what I eat.
Weigh solids on a food scale and liquids with measuring cups and spoons. Make sure that you are using database entries with accurate nutrient values that allow for gram weights or create a new entry with accurate info if you can't find one in the database.
If you are somewhere that doesn't have access to your food diary, write down what you eat/drink and then put it in later.
You can't chase down problems with your calorie intake if you don't have an accurate record of your calorie intake.0 -
NAS, the search function in MFP brings back plenty of inaccurate entries for food. You may be trying to be accurate but looking at your log, I can see that it isnt. You're eating more calories than you realize. Read the sticky posted in this thread and you'll learn how to be better at finding the right calories for the food you're eating.0
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Either start weighing all your food or drop your calories by 100 every two weeks until you begin losing.
Nobody has to weigh food to lose weight. It will help you get a better estimate, but it's not necessary. You do have to change something, though, because what you're doing now isn't working. So, if you don't wish to get into weighing, you need to drop those calories.
I guess you could exercise more, if you have the time.
Good luck. 0 -
Well, here's what we can gather from your post before even looking at your food diary & exercise logs.
You are eating food. You are exercising. HOWEVER, you are not losing weight.
From this we can gather that you are NOT eating/exercising LESS calories than you are burning.
If you were you'd be losing weight. If you were eating MORE calories than you are burning you'd be gaining.
We can deduct, therefore, that you are currently hitting the calorie goal of "Maintenance".
It is highly unlikely that you (as a grown women) maintain on 1,200 calories a day. We can therefore deduct, you are eating FAR more calories than you think you are in your food diary. I'd say around 2,000 calories or whatever your maintenance calories are.
To fix this problem i'd suggest that you do the following:
1.) Log your food more accurately. If you were logging as accurately as you think you are you'd see that you are actually eating many more calories than you think.
2.) invest in a food scale to help you log more accurately. For example, I will log a "large apple" in the database and it says it's 100 calories. My large apple may weigh 80 grams and yours weighs 100 grams. They are not both 100 calories.
3.) Don't use measuring spoons/cups because they are very innacurate.
4.) Don't eat back exercise calories ESPECIALLY not ones from what a treadmill or MFP tells you that you are burning. I have a Heart Rate Monitor which i use while running. The machine will tell me i burned 400 calories when in reality i only burned 220. It can REALLY be that far off.
I also suggest you watch this video which i always send to people who think that a scale is unnecessary.
https://www.youtube.com/watch?v=TGcdyfDM3oQ
https://www.youtube.com/watch?v=vjKPIcI51lU
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I have been exercising everyday and working hard to maintain a 1200 calorie diet for two months with zero results. I haven't lost one pound or inch. I'm doing 45-60 minutes of cardio on the elliptical or treadmill plus weight toning and still NOTHING. I am getting frustrated.
You're eating more than you realize. Get your logging under control. Weigh your food. Eat only a portion of your exercise calories back.0 -
WARNING - LONG POST!
Good morning, NAS702! First, let me say kudos to you for taking the steps necessary for becoming healthier - most would just wish it and not do anything about it! With that said, and you reaching out for help, I thought I'd put my two cents in.
I, too, took a look at your food diary. The first thing I would eliminate is anything "fast food", even the "healthy" yogurt parfait at McD's. Just cut it all out of your life. There are too many hidden ingredients that add zero value to your nutrition goals.
Secondly, girl....that SODIUM! You seriously need to cut waaaaayyyy back with that. I'm not talking about sprinkling it on your food but the food itself. For instance: (store bought) lasagna = 630; ONE hot dog/bun = 700; Dinner one night - ribs, potato salad and mac & cheese = 1590; and the omg factor? Schlotzky sandwich & cinnabun = 2,490. Whoa. Now listen, I'm not saying you are a bad person or anything like that but your choices of what you may think are "good" foods are, well, not.
Here are my suggestions:
Log your foods every day. As in EVERY day. Yes, I'm not good at doing it, I know, but in your case where you are needing a wake-up call, it's important that you do. You will quickly realize that what you are putting into your body is not helping you achieve the outcome that you are wanting.
No fast foods at all. Yes, they are convenient but they are sabotaging your goals. Make your grocery list, shop on (for instance) Saturdays, meal prep for the week on Sundays. It will save you time throughout the week, keep you on track, and save money.
Drink water. Not fruit juices, pop/soda, etc., but plain ol' water. You need it to help your innards (lol) function properly without over-taxing them. The simplest way to calculate how much is to take your weight, divide it in half, and drink that much in ounces. For example: 160 pounds divided by 2 = 80. 80 ounces/10 cups of water. Carry a tumbler of water around with you. I have one that holds 25 ounces so as long as I drink three of those a day, I am ensuring that I have reached my water intake goal. Keep in mind that you shouldn't count the water you drink when you exercise as that is being quickly eliminated via sweat. Also, as a sidenote: pour a glass of water at night, setting it on the nightstand. Drink it first thing in the morning (room temp as to not shock your system first thing). This will help stimulate your system for the day and rehydrate your body after many of hours not having anything to eat.
When and what you eat is very important as well, eating 6 small meals a day (breakfast/mid-morning snack/lunch/mid-afternoon snack/dinner/nighttime snack). You will want to make sure you have your last complex carbs & fruits with your mid-day snack. It takes time to digest them and you want to make sure they aren't in your belly later on as, during your more sedentary time (evening/bed), if they are being used, they will turn into unused energy, equaling fat. Have a protein with each meal as well - that will help you feel satisfied until your next meal.
Veggies - you NEED them! Make sure you are getting at least 3 in each day. Do some research as some of them are higher in carbs (see previous info about carbs).
Don't stress about this. This is a learning experience each and every day. You'll find out what you can, can't and should and shouldn't eat throughout your journey.
This was a lot of info to take in. But, again, if you want to see & feel results, it's time to knuckle down and make some serious changes.
Take care and be sure to keep us updated on your progress. If you have any questions/comments/concerns, please feel free to message me!
~ Beth
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Lol. I know about the Schlotzkys and cinnabon. That was my "cheat day" And I did an extra 3 mile jog just to make myself feel better for eating it. It's funny I haven't wanted a cinnabon in years until I started trying to lose weight.0
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BethAnnRichmond wrote: »WARNING - LONG POST!
Good morning, NAS702! First, let me say kudos to you for taking the steps necessary for becoming healthier - most would just wish it and not do anything about it! With that said, and you reaching out for help, I thought I'd put my two cents in.
I, too, took a look at your food diary. The first thing I would eliminate is anything "fast food", even the "healthy" yogurt parfait at McD's. Just cut it all out of your life. There are too many hidden ingredients that add zero value to your nutrition goals.
Secondly, girl....that SODIUM! You seriously need to cut waaaaayyyy back with that. I'm not talking about sprinkling it on your food but the food itself. For instance: (store bought) lasagna = 630; ONE hot dog/bun = 700; Dinner one night - ribs, potato salad and mac & cheese = 1590; and the omg factor? Schlotzky sandwich & cinnabun = 2,490. Whoa. Now listen, I'm not saying you are a bad person or anything like that but your choices of what you may think are "good" foods are, well, not.
Here are my suggestions:
Log your foods every day. As in EVERY day. Yes, I'm not good at doing it, I know, but in your case where you are needing a wake-up call, it's important that you do. You will quickly realize that what you are putting into your body is not helping you achieve the outcome that you are wanting.
No fast foods at all. Yes, they are convenient but they are sabotaging your goals. Make your grocery list, shop on (for instance) Saturdays, meal prep for the week on Sundays. It will save you time throughout the week, keep you on track, and save money.
Drink water. Not fruit juices, pop/soda, etc., but plain ol' water. You need it to help your innards (lol) function properly without over-taxing them. The simplest way to calculate how much is to take your weight, divide it in half, and drink that much in ounces. For example: 160 pounds divided by 2 = 80. 80 ounces/10 cups of water. Carry a tumbler of water around with you. I have one that holds 25 ounces so as long as I drink three of those a day, I am ensuring that I have reached my water intake goal. Keep in mind that you shouldn't count the water you drink when you exercise as that is being quickly eliminated via sweat. Also, as a sidenote: pour a glass of water at night, setting it on the nightstand. Drink it first thing in the morning (room temp as to not shock your system first thing). This will help stimulate your system for the day and rehydrate your body after many of hours not having anything to eat.
When and what you eat is very important as well, eating 6 small meals a day (breakfast/mid-morning snack/lunch/mid-afternoon snack/dinner/nighttime snack). You will want to make sure you have your last complex carbs & fruits with your mid-day snack. It takes time to digest them and you want to make sure they aren't in your belly later on as, during your more sedentary time (evening/bed), if they are being used, they will turn into unused energy, equaling fat. Have a protein with each meal as well - that will help you feel satisfied until your next meal.
Veggies - you NEED them! Make sure you are getting at least 3 in each day. Do some research as some of them are higher in carbs (see previous info about carbs).
Don't stress about this. This is a learning experience each and every day. You'll find out what you can, can't and should and shouldn't eat throughout your journey.
This was a lot of info to take in. But, again, if you want to see & feel results, it's time to knuckle down and make some serious changes.
Take care and be sure to keep us updated on your progress. If you have any questions/comments/concerns, please feel free to message me!
~ Beth
There's a lot of nope in this. Food timing matters not a jot. What you eat doesn't really matter either if you're within your calories (health goals are a different matter) so you don't need to cut out fast food. And if you don't have blood pressure issues sodium isn't too big a deal either.
You just need to get accurate in your logging if you want to see the scales move. If you think you're portions are fine then I think you need to be using a food scale because if you're not losing, your idea of what a portion is, is too big.
Weight loss isn't complicated, eat less than you burn. If you're not losing weight, you're eating too much.0 -
I know. I really need to kick up my workouts, it has never been this hard to lose. With my current schedule it is hard to add extra workout time. I prefer running/walking on the trail but it's 105* in Vegas right now so I had to take it inside to the gym.0
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I know. I really need to kick up my workouts, it has never been this hard to lose. With my current schedule it is hard to add extra workout time. I prefer running/walking on the trail but it's 105* in Vegas right now so I had to take it inside to the gym.
Weight loss mostly happens in the kitchen. I'm not exercising at all and I'm losing weight because I'm eating at a calorie deficit.
It's great that you work out. However, as the saying goes, you can't outrun a bad diet. It's much easier to restrict how many calories you eat rather than trying to exercise them off. People in general tend to underestimate how many calories they are eating and overestimate how many calories they are burning.0 -
BethAnnRichmond wrote: »WARNING - LONG POST!
Good morning, NAS702! First, let me say kudos to you for taking the steps necessary for becoming healthier - most would just wish it and not do anything about it! With that said, and you reaching out for help, I thought I'd put my two cents in.
I, too, took a look at your food diary. The first thing I would eliminate is anything "fast food", even the "healthy" yogurt parfait at McD's. Just cut it all out of your life. There are too many hidden ingredients that add zero value to your nutrition goals.
Secondly, girl....that SODIUM! You seriously need to cut waaaaayyyy back with that. I'm not talking about sprinkling it on your food but the food itself. For instance: (store bought) lasagna = 630; ONE hot dog/bun = 700; Dinner one night - ribs, potato salad and mac & cheese = 1590; and the omg factor? Schlotzky sandwich & cinnabun = 2,490. Whoa. Now listen, I'm not saying you are a bad person or anything like that but your choices of what you may think are "good" foods are, well, not.
Here are my suggestions:
Log your foods every day. As in EVERY day. Yes, I'm not good at doing it, I know, but in your case where you are needing a wake-up call, it's important that you do. You will quickly realize that what you are putting into your body is not helping you achieve the outcome that you are wanting.
No fast foods at all. Yes, they are convenient but they are sabotaging your goals. Make your grocery list, shop on (for instance) Saturdays, meal prep for the week on Sundays. It will save you time throughout the week, keep you on track, and save money.
Drink water. Not fruit juices, pop/soda, etc., but plain ol' water. You need it to help your innards (lol) function properly without over-taxing them. The simplest way to calculate how much is to take your weight, divide it in half, and drink that much in ounces. For example: 160 pounds divided by 2 = 80. 80 ounces/10 cups of water. Carry a tumbler of water around with you. I have one that holds 25 ounces so as long as I drink three of those a day, I am ensuring that I have reached my water intake goal. Keep in mind that you shouldn't count the water you drink when you exercise as that is being quickly eliminated via sweat. Also, as a sidenote: pour a glass of water at night, setting it on the nightstand. Drink it first thing in the morning (room temp as to not shock your system first thing). This will help stimulate your system for the day and rehydrate your body after many of hours not having anything to eat.
When and what you eat is very important as well, eating 6 small meals a day (breakfast/mid-morning snack/lunch/mid-afternoon snack/dinner/nighttime snack). You will want to make sure you have your last complex carbs & fruits with your mid-day snack. It takes time to digest them and you want to make sure they aren't in your belly later on as, during your more sedentary time (evening/bed), if they are being used, they will turn into unused energy, equaling fat. Have a protein with each meal as well - that will help you feel satisfied until your next meal.
Veggies - you NEED them! Make sure you are getting at least 3 in each day. Do some research as some of them are higher in carbs (see previous info about carbs).
Don't stress about this. This is a learning experience each and every day. You'll find out what you can, can't and should and shouldn't eat throughout your journey.
This was a lot of info to take in. But, again, if you want to see & feel results, it's time to knuckle down and make some serious changes.
Take care and be sure to keep us updated on your progress. If you have any questions/comments/concerns, please feel free to message me!
~ Beth
I'm just gonna cross out everything that is completely wrong in this post... wallah, done.
To be perfectly honest, half the stuff you posted is BS. "eating 6 small meals a day", no... it doesn't matter how many meals you eat a day. It just matters that you hit your calories/macros. Some people can't have 6 small meals a day, it's not convenient.
Cutting things out for life? How miserable is that???? If there was "hidden ingredients" then I'm sure that'd cause a lot of problems - you know the nutritional information of food on a packet needs to be accurate, right?
No point in cutting out sodium unless OP has any medical reasons to... also, her logging is far from accurate anyways.
Oh so water isn't taxing on the body at all? You know you can die from over-consumption of water? I'm not saying that she will do this... it rarely happens... but still, cutting things out for life is probably going to start making people binge. Also, your formula for the water consumption is complete BS. FOLLOW YOUR THIRST AND URINE.0 -
Have you considered something like 21-Day Fix? That might be more manageable if food logging isn't working out for you.0
This discussion has been closed.
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