Doing it right but not getting results
RicSur
Posts: 44 Member
When I started this I was getting results but now even though I run, do yoga and pilates, core and leg workouts. I eat right, very rarely having chocolate or crisps now, however when I weighed myself yesterday my weights gone back up from 14 St 7 to 15 St 6 and I perplexed as to why. My average calorie intake is around 2000 even though my allowance and activity allows almost 3000.
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If your weight has up by 13lb then you are over eating.0
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^^ This. If you are gaining weight, then you are taking in more calories than you are burning. which is perfectly possible no matter how "right" you eat, or how much you work out. The best thing to do is figure out why and how that is happening, so you can fix it. The best way to do that is to be religious in your weighing and logging of everything you eat.0
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That's what I don't understand though, the app says I can have 2480 before I run or walk the dog, or do my daily workout giving me a net calorie value of around 3000. So what would you suggest I do0
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I write down everything I do, on here at least.0
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That 2480 sounds like what you should eat to maintain your weight. I'm not sure how tall you are, but usually MFP sets it a lot lower if you put that you want to lose weight.0
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If you open your diary we can help you more.
What is your height, weight and activity level?0 -
I'm 6ft tall0
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I run twice a week, and do yoga, pilates, Core, pylometrics, and a range of other workouts0
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I'm a driver, but I'm running around the yard, cleanjng vans, and when I'm delivering I also do a lot of running around and lifting. I walk the dog twice a day, three at the weekend.0
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open your diary0
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I'm a driver, but I'm running around the yard, cleanjng vans, and when I'm delivering I also do a lot of running around and lifting. I walk the dog twice a day, three at the weekend.
Then I'd go with around 1950 calories a day and only eat back 25%-50% of your calorie burns as 1000 calories is probably massively over inflated.
I'll find you the link on how to log your calories right so that you can read it to help tighten up your logging. That will get you losing again.
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
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What do you mean? So that you can see it?lemonychild wrote: »open your diary
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No... If you're not getting results and your goals are realistic, you're not doing it right. Do you weigh all your food?0
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As best I can I measure, or I'm guided by the weight on packets.0
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Another vote for eating too much. Besides, yoga and pilates do not burn many calories at all so your burns are possibly over-inflated.0
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I'm guided by this and other apps, SWORKIT S health and Runtastic the main three0
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Many people go wrong when it comes to measuring. Salad dressing, oil for frying, everything has to be measured and counted. It is very easy to eat more calories than you think you are eating unless you are meticulous about measuring.
Also there are temporary fluctuations caused by water weight gained and lost. Have you been weighing weekly, and how has your weight trend looked?0 -
According to this app 15 minutes pilates 143 calories. Maybe I'm not as thorough as I thought. So are you suggesting I limit myself to 2000 plus a quarter of what I burn. The app suggests 50 per cent cars 30 protein 20 fats0
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According to this app 15 minutes pilates 143 calories. Maybe I'm not as thorough as I thought. So are you suggesting I limit myself to 2000 plus a quarter of what I burn. The app suggests 50 per cent cars 30 protein 20 fats
Macros aren't really important for weight loss. But, yes, you need to cut your calories and only eat back a percentage of the exercise calories. I have no clue how an app could say 15 minutes of pilates burns 143 calories. That's utterly ridiculous.0 -
According to this app 15 minutes pilates 143 calories. Maybe I'm not as thorough as I thought. So are you suggesting I limit myself to 2000 plus a quarter of what I burn. The app suggests 50 per cent cars 30 protein 20 fats
The exercise calories that MFP gives are over inflated. 143 calories for just 15 minutes of pilates seems way too high to me. I think you need to keep in mind that all these calculators are just providing you estimates and aren't 100% accurate. So if you're not losing weight on the amount of calories that you've been eating based on what you've been given by the calculators then you need to lower your caloric intake.0 -
Then I shall cut down to 2000 plus a quarter of my burn0
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You may very well be eating more than you think. You should really get a food scale.0
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Three of the things that we always have to remember is that the calculation for our calorie usage is an estimate, we are really good at underestimating our food consumption, and we overestimate the calories burned when exercising.
I'm going to start with an assumption based on your 2480 to 3000 calorie allowance that you set MFP's activity level in the calculator to "Very Active". You probably need to lower that a tick to "Active".
In the US, the serving size measurement in cups is often completely unrealistic, and doesn't match the gram weight offered in parenthesis. Plus, multiple studies show we underestimate how much we ate by a median of 30%. Meaning a reported 2480 calories intake typical closer to 3200 calories. Inaccuracy is a huge problem for weight loss, and everyone is prone to it. Weighing your food is most accurate. Using an actually measuring cup set is the next step down. Eyeballing it is the least accurate.
Finally exercise is awesome for hundreds of physiological aspects of our bodies, but the research is in. We cannot out exercise our eating habits, meaning exercise doesn't burn the calories we think. Eat habits are crucial.
Reevaluate the methods being using. Make changes because somewhere there are errors.0 -
Obviously you are eating more than you are logging. It is common. Accurate measurements are important, and our perceived serving sizes are not reality.
I don't even log exercise calories at all. I just cant trust the readouts.
Combination of both these factors can be huge.
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Along with making sure that you are weighing your food you have to make sure that you are using the correct food entries. That is why people are asking you to set your diary settings to public. Many of them are user entered and may be incorrect or outdated. Go into the helpful posts thread pinned at the top of the forum and read the one named "Logging Accurately".0
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Derf_Smeggle wrote: »Finally exercise is awesome for hundreds of physiological aspects of our bodies, but the research is in. We cannot out exercise our eating habits, meaning exercise doesn't burn the calories we think. Eat habits are crucial.
I agree with this, but for accuracy sake it is possible to out work a poor diet. It is not reasonable however, and generally the people able to do this are athletes who need 4,000+ calories a day simply to maintain weight. It is also the difference between doing 30 to 60 minutes exercise a day for healthy, and doing 3 to 5 hours of it. Extremely difficult and a bad idea as well to even try due to the stress applied going from active to extreme.
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That 2480 sounds like what you should eat to maintain your weight. I'm not sure how tall you are, but usually MFP sets it a lot lower if you put that you want to lose weight.
not for a 6' tall male.
OP, I would invest in a food scale if you haven't already. also, make sure you're selecting legitimate entries from the database, not generic entries like, "so and so's homemade lasagna" or whatever. also, check the batteries in you scale.0
http://youtu.be/vjKPIcI51lU
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