My progress is slow

ddragomir
ddragomir Posts: 3 Member
in Health and Weight Loss
Hello,

I have been starting my healthy lifestyle first of January 2013. I run 4/5 times a week and I have been starting some easy lifts from July 1st.

However I cheat a lot when comes to food. Although I have a diet plan from a nutritionist where I go twice a month, I cant/wont keep that plan. Yesterday night I went to movies in a mall and I ate at KFC.

How have you handled this? What can I do about it?


Thanks so much!
diana
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Replies

  • MCM455
    MCM455 Posts: 1
    Diana

    Don't worry about your lapses. Just stick at it. Your body will adjust to your reduced calories intake so that any of these lapses won't affect your overall weight loss.

    Keep positive and you'll be fine.

    Good Luck.
    MCM455
    :flowerforyou:
  • mathstudent
    mathstudent Posts: 25
    I had a similar problem, and found that watching my sugar and fat intake carefully on MFP has really helped. However, you have a nutritionists plan, so you shouldn't need to watch those things, so i'm a bit surprised. From the fact you add "won't" keep to the plan, i think it seems as if you don't really want to be on such a strict plan, so i would suggest you ask your nutritionist for alternatives that are tastier.

    For example, i followed a nutritionists diet plan i found in a magazine, and one breakfast was an omlette with a chopped avocado. Apart from the avocado it was low in fat, so i decided the avocado was there to provide good fats. I didn't like avocado's, though. So i swapped it for cheese. Not such good fats, but so much tastier. I think it was a good decision.

    By the way, i think it's totally ok to eat at kfc now and again, as long as you do it instead of another meal, and not as an additional snack (which i used to do with some fast food).

    Congratulations on the running. It shows you are committed to losing weight and general health.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    How many calories has your nutritionist set you at? If you are struggling to stick to your goal then it may be that your goal has been set too low.

    Bear in mind the nutritionists are not dietitians and can practice as 'nutritionists' without any specific qualifications so what you are being told may only be her opinion, not science.

    It is fine to eat foods that you enjoy. Many people using MFP eat whatever they like as long as it fits in their calorie goal (often referred to IIFYM - if it fits your macros).
  • mathstudent
    mathstudent Posts: 25

    Don't worry about your lapses. Just stick at it. Your body will adjust to your reduced calories intake so that any of these lapses won't affect your overall weight loss.

    I know that some people recommend cheat meals to increase metabolism, but aren't they supposed to be infrequent? Considering she says she cheats a lot, and her progress is slow, i'm inclined to believe that her cheating is affecting her weight loss. Especially as she exercises regularly too.
  • Frood42
    Frood42 Posts: 245 Member

    It is fine to eat foods that you enjoy. Many people using MFP eat whatever they like as long as it fits in their calorie goal (often referred to IIFYM - if it fits your macros).


    IIFYM is not really eating what you like, it's about eating sensibly within your macro goals, and if you then have spare within your macros for a treat that is all good.

    http://iifym.com/
  • BeachIron
    BeachIron Posts: 6,490 Member
    I couldn't possibly stick with a strict diet plan either. There are plenty of good articles on IIFYM/flexible dieting out there and many threads on it on MFP. The point is to make sure that you hit your calorie goal, get adequate protein and good fat, and otherwise get sufficient nutrition (micronutrients and fiber). How you get there doesn't matter so long as you get there. This makes life a lot easier, for example, when you do decide to have a piece of fried chicken, as you can adjust the rest of your day around that to make it fit.
  • DavPul
    DavPul Posts: 61,406 Member
    What's wrong with eating at KFC? I lost all my weight (50 pounds) eating at KFC, McDonald's, taco bell, and Subway every single day.
  • sozisraw
    sozisraw Posts: 418 Member
    Slow to lose, means quick to maintain solidly, when you've finished.
    Maintenance is the most difficult :)
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I couldn't possibly stick with a strict diet plan either. There are plenty of good articles on IIFYM/flexible dieting out there and many threads on it on MFP. The point is to make sure that you hit your calorie goal, get adequate protein and good fat, and otherwise get sufficient nutrition (micronutrients and fiber). How you get there doesn't matter so long as you get there. This makes life a lot easier, for example, when you do decide to have a piece of fried chicken, as you can adjust the rest of your day around that to make it fit.

    This is a good explanation of IIFYM.

    It's not the same as just eating whatever you want. For example, today I really wanted a peanut butter sandwich. So I swapped it where I usually have cottage cheese and greek yogurt for lunch. But then my protein was going to be low so I added eggs to my breakfast.

    I also think you could benefit from the 80/20 rule OP-- that 80% of your calories come from nutrient dense foods and 20% can be discretionary. For me that means I spend 340 calories per day on something like ice cream. That keeps me on track so that I can spend the rest of my calories getting my micronutrients and fiber, and of course meeting my macros.
  • SoulEater7
    SoulEater7 Posts: 31
    mmmmmm KFC, ha-ha next time call me!

    The thing you will come to realise is that it takes a long time before you naturally opt for the "right" foods steer clear of the cravings, enjoy a cheat meal or even a cheat day once a week, if you eat "clean" all week then you deserve it and it feels great.

    There are lots of wonderful things you can eat, maybe talk to your planner about adding in some things you really enjoy?

    The main things is that your not giving up, even though your falling off the horse, your continuing to get back on, I've feel off so many times that it's crazy but after time it becomes a little easier, my weakness is crisps ha-ha to which i still have a problem with but my goals are always on my mind and if i mess up then I just come back twice as hard and it really does help.

    It takes time to develop habits, keep up the good work and do your best.

    Hit your Macros and don't turn it into a negative thing. Most of all enjoy it :)
  • Fit4_Life
    Fit4_Life Posts: 828 Member
    My progress is slow as well..don't feel bad. :ohwell:
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Find a plan you can stick to and will work long term the one you're on obviously doesn't work for you
  • KarenJanine
    KarenJanine Posts: 3,497 Member

    It is fine to eat foods that you enjoy. Many people using MFP eat whatever they like as long as it fits in their calorie goal (often referred to IIFYM - if it fits your macros).


    IIFYM is not really eating what you like, it's about eating sensibly within your macro goals, and if you then have spare within your macros for a treat that is all good.

    http://iifym.com/

    OK was probably a bit vague as didn't want to over complicate things for the OP. But yes I know it's not as simple as that. I guess I refer to it as 'eating what I want' because eating what I want involves eating things from a wide range of sources, some of which would be considered healthy, some not so much, as long as I meet my macros.
  • cvg1973
    cvg1973 Posts: 16 Member
    My progress has been very slow also-- I recently increased my calorie intake from 1200 to 1800 allowing 200-300 calories for a not so healthy snack (no candy, chips, or fast food) just something not so "clean" and so far it has been working for me-- just having that freedom knowing that if i crave something I can eat it and not be over my calories does wonders to the way I approach my eating. In the past month I have not lost any weight but i have lost inches. I have been reading a lot about TDEE but Im scare to raise my calories that much. I have to admit that 1800 calories of healthy & clean food is a lot and sometimes I cant eat them all.
  • Yourgoingtodothis
    Yourgoingtodothis Posts: 29
    I think you need to address the reasons why you need to cheat and do not follow the plan. Your running is fantastic so you have the exercise sorted just try harder to realise this is for you and it is you who chooses what to eat. I am no saint my downfall is crisp but to me this is a lifestyle change and if I want to get healthy I have to make changes and put the effort in. It has taken me 29 years to address my reasons for overeating and being overweight it was tough but I realised if I carry on I am sending myself to early grave! Harsh but true! You can see the health problems I have on my profile page.

    Good Luck you can do this :smile:
  • jenilla1
    jenilla1 Posts: 11,118 Member
    I was a slow loser too, but that was on purpose. (About a half pound a week.) I wanted to take my time and do it the right way and I wasn't willing to do anything extreme or cut out any of my favorite foods. I haven't gained anything back and I've been on maintenance now for well over 2 years.

    Don't do anything to lose the weight that you aren't willing to keep up for the rest of your life. Otherwise, your loss won't be sustainable. It's not a race and it shouldn't feel like a punishment. Take your time and do it right! :drinker:
  • SGSmallman
    SGSmallman Posts: 193 Member
    Low calorie/ restrictive diets cause more people to binge or fall off the wagon if you are getting the appropriate fuel for you life and workouts you wont feel the need to binge.

    Rather than restricting yourself from things you like why not have a healthy relationship with food, work out why you over eat and binge and then once you have found the reason for it work on that.

    People who have an unhealthy relationship with food tend to be more likely to yoyo. I myself was guilty of this and have spent the best part of this year learning about nutrition and along the way have realised food isn't my enemy but enables me to be as fit and athletic as possible

    I hope you find the reason and it leads you to a happier and healthier life.
  • Alwayssohungry
    Alwayssohungry Posts: 369 Member
    I was a slow loser too, but that was on purpose. (About a half pound a week.) I wanted to take my time and do it the right way and I wasn't willing to do anything extreme or cut out any of my favorite foods. I haven't gained anything back and I've been on maintenance now for well over 2 years.

    Don't do anything to lose the weight that you aren't willing to keep up for the rest of your life. Otherwise, your loss won't be sustainable. It's not a race and it shouldn't feel like a punishment. Take your time and do it right! :drinker:

    100% TRUE

    . Why are you paying a nutritionist and not following their advice ? Why is a nutritionist that you are paying not listening to you ?
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    You didn't put the weight on in only a short time so will take time to lose it..and there's nothing wrong with fast food if you fit it in your day.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    I lost 20 pounds in about 2 years.....it is slow but I got there.

    That bein said you have to commit and you do not sound like you are willing to make the right choices.
  • Carfoodel
    Carfoodel Posts: 481 Member
    My progress is slow too - it came up to 600 days logged on my feed and on checking back I realised that I lost 70lbs in the first year and in the last 11 months I have only lost 17lbs - I was a bit gutted about this until all my MFP mates reminded me of the level of fitness I have now - and that even although I have not lost much I have come down several clothes sizes.

    I do aim for about 80% healthy and am just try and go for fairly healthy choices to make sure I have enough fuel for my fitness training - no food is off limits - I just don't like the effects that too much of that crap has on my system after I have eaten it now but still think a little bit of what you fancy does you good - but you have to watch it doesn't get unbalanced and take over so that the unhealthy, high sugar or fried stuff is the standard.
  • benjib84
    benjib84 Posts: 125
    Stressing about it will make weight loss slow - stop worrying about it., have the treats only less of them, ie kfc kids meal will fill you up and be less damaging.

    Also never go shopping on an empty stomach.... and have fruit handy to snack on....

    Job done :)


    quote]
    Hello,

    I have been starting my healthy lifestyle first of January 2013. I run 4/5 times a week and I have been starting some easy lifts from July 1st.

    However I cheat a lot when comes to food. Although I have a diet plan from a nutritionist where I go twice a month, I cant/wont keep that plan. Yesterday night I went to movies in a mall and I ate at KFC.

    How have you handled this? What can I do about it?


    Thanks so much!
    diana
    [/quote]
  • piezoeyjune
    piezoeyjune Posts: 186 Member
    Slow progress is still progress.

    You Can't expect to lose it all really quickly if you want to keep it off.

    So be happy with what you've lost; and keep trying to tweak what you do and you should keep losing.

    You're almost 20 pounds down, it seems like you're doing pretty dang well.

    Keep moving forward.

    Good luck
  • ddragomir
    ddragomir Posts: 3 Member
    Thanks so much everyone!
    wow, what an amazing community we have here.
    your stories and advices are so supportive and inspiring.
  • ddragomir
    ddragomir Posts: 3 Member
    How many calories has your nutritionist set you at? If you are struggling to stick to your goal then it may be that your goal has been set too low.

    Bear in mind the nutritionists are not dietitians and can practice as 'nutritionists' without any specific qualifications so what you are being told may only be her opinion, not science.

    It is fine to eat foods that you enjoy. Many people using MFP eat whatever they like as long as it fits in their calorie goal (often referred to IIFYM - if it fits your macros).

    She is doctor, not only a nutritionist. We never discuss calories, I am on 3 meals + 2 snacks, mostly fish, chicken, vegetables, seeds and fruits. I am aiming for a balance lifestyle not a fast diet. However I feel like I do cheat and I could do so much better!

    From MFP log-in, the diet is around 1,250 calories a day.
  • DavPul
    DavPul Posts: 61,406 Member
    How in the heck can a diet be discussed in terms other than calories?
  • ginabullis
    ginabullis Posts: 1
    I lost about 11 pounds in a month but now I seem to be at a standstill. The pounds are not coming off any more. I am still just eating 1200 calories or less.
  • elainecroft
    elainecroft Posts: 595 Member
    My advice would be to adopt healthy habits one at a time. You already run, which is great. You've probably adopted other healthy habits this year. So keep on that trend - this month pick one thing to focus on (for example, eating a healthy breakfast), and do it until you make it a habit. Then on to the next one.

    Don't yell at yourself or expect yourself to be perfect all at once - making lifestyle changes takes a long time!
  • vivekmarch10
    vivekmarch10 Posts: 1
    I guess this should be motivation ....even if you are not gaining weight, that means you are loosing it ( the one which you did not gain) ...and if you loose even 1 gram ...."Something is better than nothing"....you are there ...just hold on :flowerforyou: !!
  • Teardrop81
    Teardrop81 Posts: 132 Member
    My whole life changed when, in my mind, a "cheat" became a "treat". The "diet" became my "lifestyle". When I was on a diet, I punished myself and gave up when I cheated. Cheating is for dieters. People with a healthy lifestyle have "treats". When I realized that this is a lifestyle change and not a diet, my entire perspective changed. Now I don't feel bad when I treat myself, and its even more enojoyable that I thought it out, planned it, looked forward to it, or even rewarded myself for a small victory. This may not work for everyone, this perspective thing, but it worked for me. I'm currently planning to TREAT myself at a local mexican food restaraunt that was completely off-limits when I was on a diet. I hope someone hits me over the head with a 2x4 if I ever say "I'm going on a diet" again. I hope you find what works for you! Good luck!

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