Exercising but not losing weight at all
typtop
Posts: 14 Member
It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
Night: edameme, 2 hardboiled eggs, 1-2apples
As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos
Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
Night: edameme, 2 hardboiled eggs, 1-2apples
As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos
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Replies
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Hi! Do you track your calories? Even with all your running (great job by the way!!) it's all about how many calories you're eating. If you're eating more than you're burning than you won't lose weight.2
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It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
Night: edameme, 2 hardboiled eggs, 1-2apples
As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos
Log your calories by weight with care ..it's most definitely your diet
1 Apple = 80 calories if you're eating 3-6 a day that's 240-480 cals
Raw coconut is 354 calories per 100g and you say you're eating a whole one?
A bowl of cereal with milk could be 500 or more as it depends on quantity and types
You could easily be consuming your entire daily allowance at breakfast there11 -
It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
Night: edameme, 2 hardboiled eggs, 1-2apples
As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos
You're eating too much if you're not losing. I gained 30 pounds over a 5 year period while running because I ate too much.4 -
Agree with the advice above to log your food daily and start tracking the nutrients you are taking (proteins, carbs, fat, sugar). From what you list above you may be taking in more sugar than you may need (according to your list you are eating about 6 apples a day -is that correct?). Are you by chance drinking juice or soda as well?
You may also consider switching to whole grains (eg whole wheat bread, brown rice etc). You may not be getting enough protein and/or healthy fats. Those two things (proteins and healthy fats) may help you feel satiated for a longer period. It sounds like you have a very good exercise program. You may need to tweak your food intake. Good luck!0 -
I think you, you might lose some weight in a form of fat and turns into a muscle. Some people believe in numbers that appears in a scales and they don't do the actual measurement of their body which is a waist as well as hips.2
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I do track my calories however I would begin in the morning and lose count afterwards especially when consuming cereals because it's so tedious. And (not sure if anyone experiencd the same thing) if i see my calories overshooting, I just stop. I know this is bad but this cycle repeats everyday despite knowing what I need to do. By the way, does anyone know of any food I can eat in the morning to feel fuller? I've tried eating eggs, eatig oatmeal etc but it doesnt seem to keep me full:( About the coconut, it's thai botak coconut and I always feel full after drinking the water and eating the flesh which was why I felt it was okay so long as i feel full, perhaps other healthier recommendations?0
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SalehAlhrbi1989 wrote: »I think you, you might lose some weight in a form of fat and turns into a muscle. Some people believe in numbers that appears in a scales and they don't do the actual measurement of their body which is a waist as well as hips.
That doesn't actually happen you know
Muscle gain is from progressive resistance and adequate protein and takes concerted effort. OPs diet seems woefully lacking in proteinwrote: »Agree with the advice above to log your food daily and start tracking the nutrients you are taking (proteins, carbs, fat, sugar). From what you list above you may be taking in more sugar than you may need (according to your list you are eating about 6 apples a day -is that correct?). Are you by chance drinking juice or soda as well?
You may also consider switching to whole grains (eg whole wheat bread, brown rice etc). You may not be getting enough protein and/or healthy fats. Those two things (proteins and healthy fats) may help you feel satiated for a longer period. It sounds like you have a very good exercise program. You may need to tweak your food intake. Good luck!
OP Is taking in more calories than needed ..it's not about sugar but how those calories add up
I very much agree on protein and fatsI do track my calories however I would begin in the morning and lose count afterwards especially when consuming cereals because it's so tedious. And (not sure if anyone experiencd the same thing) if i see my calories overshooting, I just stop. I know this is bad but this cycle repeats everyday despite knowing what I need to do. By the way, does anyone know of any food I can eat in the morning to feel fuller? I've tried eating eggs, eatig oatmeal etc but it doesnt seem to keep me full:( About the coconut, it's thai botak coconut and I always feel full after drinking the water and eating the flesh which was why I felt it was okay so long as i feel full, perhaps other healthier recommendations?
With the greatest of respect you clearly aren't tracking calories, is it more tedious being overweight? Prioritise
Doesn't matter what kind of coconut ...log the calories
Find your own satiety..for me 100g egg white, 30g spinach, 30g ham, 5g cheese on 45g white toast with coffee is satiating for breakfast and under 300 calories (including my daily milk allowance) ... so that would be fewer calories than your apples or 1 bowl of your cereal
Calories
Calories
Calories10 -
It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
Night: edameme, 2 hardboiled eggs, 1-2apples
As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos
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SalehAlhrbi1989 wrote: »I think you, you might lose some weight in a form of fat and turns into a muscle. Some people believe in numbers that appears in a scales and they don't do the actual measurement of their body which is a waist as well as hips.
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LOL I totally missed the half packet of Oreos
So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18
18x40 = 720 calories
I just don't get why you're surprised you're not losing weight
You should actually be gaining6 -
Change your diet! It happened to me as well. Don't let the body gets familiar with one diet only.
Have one day per week when you eat everything you want with small ratio ( free day) to tackle you calories burning.
And running is useless for people like you and I.
Do the walking or running for 30 min tops then start lifting light weight.0 -
Oreos as well, wow, that's plenty of sugar.... with all the foods that have high sugar, maybe you are not feeling satiated...0
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mostfahabib7475 wrote: »Change your diet! It happened to me as well. Don't let the body gets familiar with one diet only.
Have one day per week when you eat everything you want with small ratio ( free day) to tackle you calories burning.
And running is useless for people like you and I.
Do the walking or running for 30 min tops then start lifting light weight.
Ignore this ^^@Sued0nim I do agree I should track my calories and be more meticulous and hardworking, I shall try from now on:)
Good for you
Listen to the master though
Do or do not, there is no try
Yoda7 -
....i think they call them empty calories?0
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LOL I totally missed the half packet of Oreos
So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18
18x40 = 720 calories
I just don't get why you're surprised you're not losing weight
You should actually be gaining
actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)
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LOL I totally missed the half packet of Oreos
So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18
18x40 = 720 calories
I just don't get why you're surprised you're not losing weight
You should actually be gaining
actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)
OK ..I eat cookies most days but I count and log them
I'm now getting worried about you
What are you doing with the cream?5 -
Track your calories, period. Wanna know what is tedious? Watching what you eat, and expecting to lose weight, but not. That is even more tedious than tracking... xD
Also, small things add up. Like someone pointed out, the oreo thing adds a ridonk amount of calories. That 720? That is literally half of my day's calories to maintain my weight.0 -
LOL I totally missed the half packet of Oreos
So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18
18x40 = 720 calories
I just don't get why you're surprised you're not losing weight
You should actually be gaining
actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)
OK ..I eat cookies most days but I count and log them
I'm now getting worried about you
What are you doing with the cream?
i throw them away:/ it might be a waste but it's nt because I'm saving on the calories but just purely because I dislike them, wish oreo only sold the cookies0 -
Eat in deficiency--Lose weight. It's simple.
Diet is for weight loss. Exercise is for fitness.0 -
I'm not an expert by any means but your body needs rest. Running EVERY day is rough on your body. Give it a day of rest. Also the protein level seems a tad low to me.3
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You look to have next to no fat or protein in your diet either. This could be contributing to your hunger and need to fill up all the time on carbs.
Are you vegetarian? Remove some apples and add some protein and fat sources, either with meat or legumes/beans and start using oils. BUT make sure to weigh and measure things and log them. Use MFP, it takes most of the tedious out of it as it does the maths for you.
And I agree you need to pick your priority. Tediously not losing/gaining/staying overweight or spending a few minutes a day tracking and seeing results?1 -
You're focusing on the wrong thing-you need to be tracking your calorie intake and making sure you're eating at a correct calorie deficit for your weight loss goals.3
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LOL I totally missed the half packet of Oreos
So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18
18x40 = 720 calories
I just don't get why you're surprised you're not losing weight
You should actually be gaining
actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)
OP, you said you eat half a pack of oreos. Half of pack would be 18 cookies because there are 36 in a pack. Focus on cleaning up your diary/log to achieve weight loss.0 -
VintageFeline wrote: »You look to have next to no fat or protein in your diet either. This could be contributing to your hunger and need to fill up all the time on carbs.
Are you vegetarian? Remove some apples and add some protein and fat sources, either with meat or legumes/beans and start using oils. BUT make sure to weigh and measure things and log them. Use MFP, it takes most of the tedious out of it as it does the maths for you.
And I agree you need to pick your priority. Tediously not losing/gaining/staying overweight or spending a few minutes a day tracking and seeing results?
Hi, no im not vegetarian, i will gladly take your advice to add more beans into my diet. With everyone's advice, i realised with consistent efforts put in (logging in everyday) = results! thank you all for your constructive feedbacks:)0 -
maidengirl_ wrote: »Eat in deficiency--Lose weight. It's simple.
Diet is for weight loss. Exercise is for fitness.
hi, thankyou, though it's pretty obvious, i do need this reminder! i'll work towards having a better diet. and actually, what does OP mean? sorry pretty new to this
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crzycatlady1 wrote: »You're focusing on the wrong thing-you need to be tracking your calorie intake and making sure you're eating at a correct calorie deficit for your weight loss goals.
so you meant i should focus more on my diet than running right? i wished i had time to plan my meals, compared to running where i could just grab my shoes and go, meals are hard to plan and prep especially with exams around the corner, but i will try to shift my focus more on dieting, thankyou0 -
Not losing weight = not in a deficit.
Track your calories accurately, if you are exercising a lot you can eat back some off the calories "earned" and do this consistently.0 -
Run more... eat less.0
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trigden1991 wrote: »Not losing weight = not in a deficit.
Track your calories accurately, if you are exercising a lot you can eat back some off the calories "earned" and do this consistently.
@trigden1991 hi, about this, im unsure too, all the while i thought if i cut 400kcal, i could eat all back so long as i stay within the amount of calories i need a day (e.g. 1400kcal) and does MFP cut the amount of calories you burnt by half? it doesnt seem to register the correct amount0
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