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Am I Doing Anything Wrong?
dkingdom1
Posts: 60 Member
Hello everyone. Throughout the past few months, I've decided to take a close look at myself and see if the place I was then was where I wanted to be. No, I said to myself, so I started exercising, and trying my best to eat right, while eating whatever as well (last time I tried eating clean, and let's say that it did not work long term). I've definitley see changes in how I feel and how I look, but right now, I am a little frustrated. Back at my doctor's appointment in mid August, I weighed 170 (and am 19 and 5"4). I've already started walking/jogging in the park by that time. In September, I found MyFitness Pal and started counting calories. I set it to lightly active and my calorie goal was 1650. At the end of September, I weighed a little under 160. And now for the past month, I just can't seem to break that barrier. I quit calorie counting in October because I felt deprived with so little calories. Since I've been excerising 4-5 days a week and lifting (Sep-Nov), I decided that two weeks ago, I would try it again, but raise my Calorie Count to 1910 (Active). I thought it would make sense because I don't have a desk job (my job requires me to walk around all the time) and I'm young. Throughout the past month, my weight sometimes fluctuated from 164/165, and goes down as low as 161. Then when I decide to treat myself, the scale goes up 4 pounds to 166! It's now November and it only seems that my weight goes up and down and just not "down". I know something is not right, I just need others to see it for me because I think I have rose-colored glasses on right now. Thank you for reading in advance and sorry for any mistakes or confusion. Just had to let my feelings go. I look forward to reading your responses. (:
P.S. My dairy is open, so feel free to give suggestions if you wish.
P.S. My dairy is open, so feel free to give suggestions if you wish.
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Replies
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do you log your exercise and then "eat back" the extra calories it gives you?0
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Are you using a food scale to get an accurate calorie count?
Chances are, if you're not losing you're most likely eating too much. How did you come up with 1910 calories a day? That seems like a lot.0 -
It sounds like you've tried a lot of different things in a pretty short period of time. When we do this, it's hard for us to figure out what is working and what isn't. Weight loss requires patience and consistency. I would recommend choosing a calorie goal, logging consistently, and doing your best to meet that goal. After a few weeks, you will be able to tell if your goal is actually putting you in a deficit.
It looks like your logging could also be tightened up. You've got some generic entries (egg omelette with hot dogs, for example). When you use generic entries, you have no real idea how closely your meal matches the meal of the person who created the entry. How many eggs did you use? How many hot dogs? What kind of fat and how much? These things make a difference -- your omelette may have had way more calories than what you logged. If you have the ability, I also recommend using a food scale. You've got things like "medium" fruit and cups of pasta -- these can be really inaccurate.
A week or two isn't long enough to conclude that something isn't working. Pick a goal, stick to it, and adjust it if -- after time -- you see you aren't getting results.0 -
do you log your exercise and then "eat back" the extra calories it gives you?
Not all the time. Most of the time, I still have calories remaining but other times, there's either only less than 100 or I go over (but usually, this is the case if there is an event at school or if I decided to cook for my family). I have a feeling I've been off this week because there was a buffet on Monday, a dinner on Tuesday (where I left early thank goodness (:), and worked in a Starbucks drink on Thursday but then ate too much when I got home. I had a big breakfast today, but so far, I am okay.0 -
janejellyroll wrote: »
It looks like your logging could also be tightened up. You've got some generic entries (egg omelette with hot dogs, for example). When you use generic entries, you have no real idea how closely your meal matches the meal of the person who created the entry. How many eggs did you use? How many hot dogs? What kind of fat and how much? These things make a difference -- your omelette may have had way more calories than what you logged. If you have the ability, I also recommend using a food scale. You've got things like "medium" fruit and cups of pasta -- these can be really inaccurate.
All of this.
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Okay, first things first:
You seem to be confusing MFP's "activity level" and exercise. Your lifting and gym workouts don't contribute to you being "active" on MFP. Because those calories are logged and added back on top of your activity level. The only things you should consider with activity level are your normal non-exercise type activities like school, work, commuting, normal stuff that you wouldn't log as a workout.
Lifting also preserves muscle in a deficit and helps with strength, but it doesn't burn a lot of calories. That's not really the point of why you lift weights. So beware of eating back too much because you assume you've burned a ton of calories lifting weights at the gym.
If you're hovering around the same weight for months on end, then you either aren't eating at a deficit, or else you are eating at a deficit for a while but then you're undoing your progress by binge-eating or going out on weekends or having "cheat days" or just going off the rails. If that's the case, don't stress; everyone does it. But just own it and recognize it.
Try logging everything you eat for a while -- on a food scale for accuracy -- even the stuff you eat when you just don't feel like following the plan. Knowing is better than not knowing.
As for activity level, set it to lightly active, and then log your workouts on top of that -- but only your cardio workouts -- and eat back 50-75% of the exercise calories that MFP gives you. Give that a try for 6-8 weeks consistently, and see how you go.
Good luck!0 -
It sounds like the food scale may be a good investment for me. I've read on these boards that they are $10-15, right? But then I have a fear of using it because my parents and little siblings might make fun of me for using it. They always talk about my weight, but I've learned not to make that frustrating to me (they aren't eating a lot better either
). I mean if I spend money on one myself, they can't say anything about it, right? (If only I can dream).
To be honest, I thought 1910 was more in line with what others do until I read some diaries on here (many are set to 1400- no way I can eat that little!
). 0 -
It sounds like the food scale may be a good investment for me. I've read on these boards that they are $10-15, right? But then I have a fear of using it because my parents and little siblings might make fun of me for using it. They always talk about my weight, but I've learned not to make that frustrating to me (they aren't eating a lot better either). I mean if I spend money on one myself, they can't say anything about it, right? (If only I can dream).
Honest question: How old are you? Your profile says 18 but I'm asking 'cause some of the things you're posting make me think you may be younger than that.
If you're under 18, I'd suggest you try Sparkteens.com, which has a different approach to weight loss more geared towards teens whose bodies require different things from a medical and scientific standpoint. Even if you are 18, be aware that you're still growing (even if it doesn't seem that way), and that counting calories may not be the best approach for you at this life stage. You need to be super aware of getting enough nutrients like calcium in your daily diet until at least your mid-20s to avoid health problems later in life.
In any case, if you're concerned about other people in your family judging you or making fun of you, you probably won't have long term success at this. You need to have quiet confidence in what you're doing, and not worry so much about what other people think.0 -
It sounds like the food scale may be a good investment for me. I've read on these boards that they are $10-15, right? But then I have a fear of using it because my parents and little siblings might make fun of me for using it. They always talk about my weight, but I've learned not to make that frustrating to me (they aren't eating a lot better either). I mean if I spend money on one myself, they can't say anything about it, right? (If only I can dream).
To be honest, I thought 1910 was more in line with what others do until I read some diaries on here (many are set to 1400- no way I can eat that little!).
My food scale was $11 on Amazon and it was a great investment!
Why would your parents and siblings make fun of you for watching what you eat? It's really important to have the support of people around you. Maybe you can talk to them and let them know that this is something that's important to you and that you'd appreciate it if they didn't give you a hard time.
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By the way, overnight gains are water weight, not fat. If you see lots of fluctuation, that is also water weight. You may have a monthly drop-off of weight. That's what my cycle is. Which means you won't see the fruits of your labour for a month or more. So stick to a consistent calorie deficit, even if it is small, and be patient.0
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You seem to be eating a lot of processed food, which is high in sodium. That will cause you to retain water, slowing down your weight loss. I can't tell how much water you drink in a day, because when I look at other people's diaries, their water consumption doesn't seem to carry over, but you need to be pounding the water, as well as trying to eat more natural foods.0
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get a scale and weigh everything you can. This should help you get a better idea of what you are eating calories wise.0
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Okay, first things first:
You seem to be confusing MFP's "activity level" and exercise. Your lifting and gym workouts don't contribute to you being "active" on MFP. Because those calories are logged and added back on top of your activity level. The only things you should consider with activity level are your normal non-exercise type activities like school, work, commuting, normal stuff that you wouldn't log as a workout.
Lifting also preserves muscle in a deficit and helps with strength, but it doesn't burn a lot of calories. That's not really the point of why you lift weights. So beware of eating back too much because you assume you've burned a ton of calories lifting weights at the gym.
If you're hovering around the same weight for months on end, then you either aren't eating at a deficit, or else you are eating at a deficit for a while but then you're undoing your progress by binge-eating or going out on weekends or having "cheat days" or just going off the rails. If that's the case, don't stress; everyone does it. But just own it and recognize it.
Try logging everything you eat for a while -- on a food scale for accuracy -- even the stuff you eat when you just don't feel like following the plan. Knowing is better than not knowing.
As for activity level, set it to lightly active, and then log your workouts on top of that -- but only your cardio workouts -- and eat back 50-75% of the exercise calories that MFP gives you. Give that a try for 6-8 weeks consistently, and see how you go.
Good luck!
Thank you so much for this insight. I thought activity level had to do with everything you did. Now I realize that is not the case. And I do tend to go off the rails a lot- it's just hard to recognize the difference between enjoying a couple of cookies and needing a whole ton because I " won't have them in a long time" (quoted because I'm recognizing that this is flawed logic for me). I'm currently working on that and have been creating plans for the next time an event happens.
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Thank you so much for this insight. I thought activity level had to do with everything you did. Now I realize that is not the case. And I do tend to go off the rails a lot- it's just hard to recognize the difference between enjoying a couple of cookies and needing a whole ton because I " won't have them in a long time" (quoted because I'm recognizing that this is flawed logic for me). I'm currently working on that and have been creating plans for the next time an event happens.
Sounds like you're on the right track. It's pretty common for a lot of people to go through that "I may never see these cookies again so I must eat ALL THE COOKIES" mentality. It's one of those things I had to work on at first, too. It does get easier, so just keep at it.
Good luck!0 -
It sounds like the food scale may be a good investment for me. I've read on these boards that they are $10-15, right? But then I have a fear of using it because my parents and little siblings might make fun of me for using it. They always talk about my weight, but I've learned not to make that frustrating to me (they aren't eating a lot better either). I mean if I spend money on one myself, they can't say anything about it, right? (If only I can dream).
Honest question: How old are you? Your profile says 18 but I'm asking 'cause some of the things you're posting make me think you may be younger than that.
If you're under 18, I'd suggest you try Sparkteens.com, which has a different approach to weight loss more geared towards teens whose bodies require different things from a medical and scientific standpoint. Even if you are 18, be aware that you're still growing (even if it doesn't seem that way), and that counting calories may not be the best approach for you at this life stage. You need to be super aware of getting enough nutrients like calcium in your daily diet until at least your mid-20s to avoid health problems later in life.
In any case, if you're concerned about other people in your family judging you or making fun of you, you probably won't have long term success at this. You need to have quiet confidence in what you're doing, and not worry so much about what other people think.
I just turned 19 (I set the birthday dates off when I signed up) and am in my first year of college (:. It's been going all right for the most part, but does get stressful at times.
I'm trying to get more confidence. I feel like it increases everyday, but I guess when people see you try to make a change, they get upset because they can't make that change and try to put me down. In other words, I am fairly confident but it's annoying after a while to hear snarky remarks on how I gain weight or how I eat. I try my best to do me. Still something I got to keep hacking at.0 -
I was really resistant to getting a food scale at first, until I realized that having one means I don't have to wash measuring cups/spoons every day. Telling people that alone has been enough to get them not to comment on it, since nobody likes washing dishes.0
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Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...0
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ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
I'm 5'4 and I maintain on about 2,000. But I'm running a fair bit too. I agree that 1,910 for weight loss seems a bit high, especially when exercise calories are being added back.0 -
janejellyroll wrote: »ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
I'm 5'4 and I maintain on about 2,000. But I'm running a fair bit too. I agree that 1,910 for weight loss seems a bit high, especially when exercise calories are being added back.
Thank you for your opinions. So I think it's best for me to set my activity level back to lightly active so the calorie goal can be set around 1600. That would be significantly lower (and it was working before). I think I'll accept that and will try again to see how it goes.
The reason I thought 1910 was appropriate was because I confused activity level and excercise.
My goal for now is to be 140lb, so I feel like I'm already on "those last few" even though I just started.0 -
OP is only 19, so 1910 calories could be appropriate for weight loss if she's fairly active. But I agree, it's probably not 1910 plus exercise calories.0
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janejellyroll wrote: »ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
I'm 5'4 and I maintain on about 2,000. But I'm running a fair bit too. I agree that 1,910 for weight loss seems a bit high, especially when exercise calories are being added back.
Thank you for your opinions. So I think it's best for me to set my activity level back to lightly active so the calorie goal can be set around 1600. That would be significantly lower (and it was working before). I think I'll accept that and will try again to see how it goes.
The reason I thought 1910 was appropriate was because I confused activity level and excercise.
My goal for now is to be 140lb, so I feel like I'm already on "those last few" even though I just started.
It sounds like you've got some good ideas on what to do next. Make sure to give it time -- don't get discouraged if you don't see results right away. When I was losing weight, I would sometimes go a week or two without seeing movement on the scale, but I kept at the plan and I always began losing again.0 -
Yep, set it to lightly active, and then set your goal to 0.5lbs/week. You're on those "last few" like you said, so 0.5lbs/week is an appropriate goal for you.
If you do cardio workouts, log them and eat back some of those exercise calories on top of your goal.0 -
I just want to say props to you for being so young and doing this the right way! Believe me, your future self will thank you!0
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Thank you all for your responses! They all really helped me! (: Good luck to all of you too.0
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ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
This. Chiming in on a 5'4" woman who lives in NYC and does a fair amount of walking. I started at 163 and there was no way I'd lose at 1900. MAYBE very slowly if I was logging accurately and not eating exercise calories back. I bet my TDEE was about 2000-21000 -
arditarose wrote: »ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
This. Chiming in on a 5'4" woman who lives in NYC and does a fair amount of walking. I started at 163 and there was no way I'd lose at 1900. MAYBE very slowly if I was logging accurately and not eating exercise calories back. I bet my TDEE was about 2000-2100
I just checked on a few calculators and fiddling with the settings, mine is around 2100 too. So the point is that if I created enough of a calorie deficit below my TDEE, I will lose weight? And if TDEE factors in excercise as well, am I supposed to eat excercise calories back to maintain that deficit? I understand that TDEE is the amount my body burns in one day.
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arditarose wrote: »ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
This. Chiming in on a 5'4" woman who lives in NYC and does a fair amount of walking. I started at 163 and there was no way I'd lose at 1900. MAYBE very slowly if I was logging accurately and not eating exercise calories back. I bet my TDEE was about 2000-2100
I just checked on a few calculators and fiddling with the settings, mine is around 2100 too. So the point is that if I created enough of a calorie deficit below my TDEE, I will lose weight? And if TDEE factors in excercise as well, am I supposed to eat excercise calories back to maintain that deficit? I understand that TDEE is the amount my body burns in one day.
No. TDEE takes into account your exercise. You subtract 15 or 20% from your TDEE and eat that. 1900 would have you barely losing .5 lbs per week if you were tracking EXTREMELY accurately. I mean weighing everything from leafy greens to condiments to steak. If your goal is .5 lbs per week, you can try for 1800-1850. I would personally drop a little lower, but it is not necessary.0 -
If your TDEE (including exercise) averages around 2100, then you could deduct 400-500 calories from that and expect to lose weight at around 0.8-1lb/week. Using that method, you wouldn't eat back exercise calories, though, since those have already been factored into your TDEE.0
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just chiming in re the food scale... My husband has a crack every single time he sees me use the food scale. My mum and sister had the anorexia talk with me when they found out I was weighing my food!
Ignore, Ignore, Ignore. This is MY weight loss path to success. And without the food scale I would be very far off the mark, as I am terrible at guestimating weights...0 -
arditarose wrote: »arditarose wrote: »ohmscheeks wrote: »Even with a "food scale", I don't see you losing weight while eating 1910 plus exercise calories at 5'4". I am also 5'4", and no calculators have given such a high number for maintaining (much less losing) weight...
This. Chiming in on a 5'4" woman who lives in NYC and does a fair amount of walking. I started at 163 and there was no way I'd lose at 1900. MAYBE very slowly if I was logging accurately and not eating exercise calories back. I bet my TDEE was about 2000-2100
I just checked on a few calculators and fiddling with the settings, mine is around 2100 too. So the point is that if I created enough of a calorie deficit below my TDEE, I will lose weight? And if TDEE factors in excercise as well, am I supposed to eat excercise calories back to maintain that deficit? I understand that TDEE is the amount my body burns in one day.
No. TDEE takes into account your exercise. You subtract 15 or 20% from your TDEE and eat that. 1900 would have you barely losing .5 lbs per week if you were tracking EXTREMELY accurately. I mean weighing everything from leafy greens to condiments to steak. If your goal is .5 lbs per week, you can try for 1800-1850. I would personally drop a little lower, but it is not necessary.
Okay, thank you (and segacs) for the clarification. What I'll do throughout the next couple of weeks is drop my goal (today, I put the settings on lightly active and 0.5lb/wk. The goal is 1860 here) in increments until I'm ready to change the MFP settings to 1lb/wk. This is so that I don't get discouraged from a relatively "big" jump. Throughout the drop, I'll learn how to incorporate more nutrient dense foods (so I don't waste 1000 calories in one sitting) and even if I won't like it at first, to try to avoid that urge to overeat or to go out for a treat everyday. I know I might be over thinking it all, but I feel like it's good to have this written out here. And because I feel that many of the members of MFP "get it".0
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