URGH......Not loosing yet! Working out 3 wks now! :(

erikasmith2013

I am going to up a little bit my calories...but (hate to have to ask...embarrassing), lol....How and Where do I change my calorie intake on this website...I looked everywhere I can't find it. Loving all the suggestions. Thanks a ton!

jenjen828

I found out when I got my food scale that my idea of what a table spoon of peanut butter and what the weight for a tablespoon of peanut butter was totally different, and guess who was getting way more calories. I weigh everything. My cereal in the morning is 2/3 c or 27 grams. I opt to weigh instead of trust the measuring cup--because I tend to make my servings heaping rather than level--and you can get several more calories that way.

A big problem for me is water weight and sodium. I have been known to gain 5 pounds from salt intake. You may want to look at the amount of sodium you have gotten over the last week or so. When I am up and not that wonderful time of the month, I can usually pinpoint it to getting too much salt and not enough water to flush it out.

I also found out that a different harder workout or working out with weights can cause a temporary jump on the scale because muscle holds in water as it repairs itself. Protein helps repair and build muscle. I bought some soy protein powder this weekend and have been using it the last couple of days to help with muscle recovery. Whey protein is supposed to be absorbed quicker, but it was more expensive. I use it as breakfast and it has kept me satisfied. We will see if this helps in the next few days. LOL

Just some ideas. You may also want to up your calories a bit. If I do not eat enough, my scale will come to a grinding halt.

RockinTerri

It took me some time to start dropping the pounds, but I lost almost as many inches as I've dropped pounds already. It does take time - it's not a quick fix Band-Aid approach.

I agree with other posters - eat at your calorie goal plus eat back a portion of your exercise calories.

Another thing to note - make sure to consistently eat breakfast. Your body may be going into starvation mode if it's not being fueled regularly.

jascar7

I'd buy a food scale and consistently measure first before upping calories--it's hard to really estimate how much things are by eying it or even by measuring cups

crazebeck

Looks like from your diary you are not getting enough fuel for your body. You have to eat to lose. Try small meals throughout the day to help you meet your calorie goal.

Did MFP suggest your calorie intake to be that low?

Also, dont rely on the scales, measurements once a week or month should give you more information than a scale can.

Hang in there! You've got this!

erikasmith2013

Thank you...I think yes MFP suggested that many calories. I want to change ot but seem to have forgotten how. Help!

dlionsmane

I am going to up my calories then... it just makes it hard bc I think...ohh yeah more food to eat (which in terms means MORE food to eat, if that makes sense.) But i will try that and go from there. I think you guys know what you are talking about so I will change it up!

Just give it some time. Eating more grams of food will make your body store extra waste and you'll naturally be getting more sodium, which can make you store water weight, don't freak out if you gain a little, it's temporary and not fat.

This and OP... MORE food still means MEASURE it all and stay w/in your BMR + (at least some of) your exercise calories)
Good luck!

Mia_RagazzaTosta

I'd buy a food scale and consistently measure first before upping calories--it's hard to really estimate how much things are by eying it or even by measuring cups

Quoting this because it's worth repeating...

crazybookworm

Hi there!

I'm not seeing much fruit or veggies in a weeks worth of your diary. I also see A LOT of high sodium days, which can result in bloating and water retention. Also, some days it seems like you aren't eating enough. Consistency is key! You go from one 750 calorie day, to a 1,500 calorie day(which is good!) but overdoing it on the sodium intake.

Some quick tips/words of advice

*Lower the amount of sodium you intake daily
*Portion control and moderation is key
*Change up your exercise routine every 4-5 workouts(if your body knows what physical activity is coming it's way, it won't have to work as hard. Changing up your workout will always keep your body guessing!)
*Try to add half cup-1 cup of fruit and/or veggies to at least 2 meals a day
*Take measurements. Inches count for great losses as well!
*Educate yourself on true portions sizes. Invest in a food scale if you can but they are not a necessity
*Try to eat at least your MFP goal and half of your exericse cals back

Good luck!! :flowerforyou:

HeyGoRun

I am running at 4.5 (mpg?) is that how to say it?...lol Anyways..

Your a car!? lol had to laugh at that one! :happy:

I would like to suggest to you cycling your calories, the zig zag method. Some days low some days high some days very low and so on. heres a good link http://www.freedieting.com/tools/calorie_calculator.htm

good luck and dont give up we all lose in our own way.

Swehl

Tons of great comments in this post!! One thing that I haven't seen mentioned though is water. Drink lots and lots of water!! Then drink more!! With you working out your muscles are holding water, and it might sound strange, but you need to take in water to cleanse your body of the water weight. Years ago I saw a nutritionist weekly, and she said that you cannot count drinking carbonated or flavored water as part of your water intake. Just drink plain and simple water. Apparently, plain water flushes the toxins and waste out of your body significantly better than flavored or carbonated water. Good luck!! You can do it

byrd725

I noticed from your diary most days you only eat 1 or 2 meals and some snacks and typically you stay under 1000 calories before you exercise you need to try and eat at least 3 meals per day and maybe a snack or two of fruits and nuts. you also seem to be low on protein your muscles need protein to function properly and watch you fats and sugars the fruits and nuts will give you the sugars and fats that are good for you. Try and eat 1300 to 1500 total per day. It takes time but you can do it and it will be worth it.

KAS0917

You can change it under 'goals' in your home page - look to see if it's set for 1 pound or 2 pounds/week and adjust there. But I think weighing / measuring your food is more important than adjusting your calories up or down.

erikasmith2013

Yes...I am majorly guilty of NOT eating breakfast. I just hate it (unless it is at a later time) But I have to make sure I do eat it more. And as for my Sodium, I was hoping no one would notice it..lol> Yes, I will be changing that as well. Thanks.

Mia_RagazzaTosta

Yes...I am majorly guilty of NOT eating breakfast. I just hate it (unless it is at a later time) But I have to make sure I do eat it more. And as for my Sodium, I was hoping no one would notice it..lol> Yes, I will be changing that as well. Thanks.

Meal timing has no bearing on weight loss. If you're not a breakfast eater there's no reason to start. Hit your calorie goal and you'll be fine.

rosnnj

I hate breakfast too but you can drink your calories by having a protein shake to get your metabolism going. And I get caught in the high sodium levels too but soemone told me to drink a gallon of water a day and especially in the evening where your meals have the most sodium. I have a 24oz cup that I drink 6 cups a day... I know it is a lot but I drink one before and after every main meal. After the 3rd day you get used to it.

JillMarie529

This might seem like a ridiculous question but I just want to clarify, When it comes to daily caloric intake goals, we want to focus on the "net" calories correct?

Mia_RagazzaTosta

This might seem like a ridiculous question but I just want to clarify, When it comes to daily caloric intake goals, we want to focus on the "net" calories correct?

Depends on whether someone is using MFPs method (yes) or TDEE-20% (no).

jen4relient22

My bad...lol, I have been eating between 1200 to 1300 calories!

i think you are eating way too little! it seems wrong, but eating so little really doesn't work for weight loss. i started at 150lbs, worked out every day, and consumed 1200 calories/day (didn't eat back what i burned) and didn't lose a single pound for a month! then, i saw all the posts on here about eating more to lose, and i started eating between 1400-1500 calories per day, and the weight has pretty much fallen off. 1200 was just too low, and my body was going into starvation mode. since i switched to 1400, i've consistently lost between 1-2 lbs/week and am at my weight goal. you should at least give bumping up your calories a try! even if you just try for a couple weeks, you don't really have anything to lose by giving it a shot.

oh and about breakfast- i never eat it. i usually have a small snack before working out at noon and save my calories for later. i KNOW i snack all night, so i like to save my calories to eat a normal dinner with my fiance and then snack during the evening. i usually drink a full glass of water in the morning, but for me i eat way more throughout the day when i have breakfast so i've stopped trying to force it.

kellijauch

This might seem like a ridiculous question but I just want to clarify, When it comes to daily caloric intake goals, we want to focus on the "net" calories correct?

That's up to you. Alot of people eat back exercise calories, alot don't.

jen4relient22

Thank you...I think yes MFP suggested that many calories. I want to change ot but seem to have forgotten how. Help!

if you click on "settings" in the top right of the page, then click on "goals" it will give you the option to change it. it's different using the app on your phone, but i think you find it with the same general tabs.

erikasmith2013

Thanks. All these suggestions Will make a huge difference! Now I feel better and ready to go for it even more than before!

mamosh81

a lot has been said already but i also noticed you only been logging your food for roughly a week give it more time and buy a food scale most people underestimate the amount of food they eat