WTF???
Replies
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There is no excuse to not log your food. If you can't log here, then write it down. There are loads of books, i.e. CalorieKing, that provide a list of calories for food. Also, make sure you measure your foods and not eye them. If you can get a scale, that will greatly help in determining what a serving of something is.
As for exercise calories, if you can get a heart rate monitor, that will help you figure out how many calories you burn. Yes, some do work underwater. For now, try to underestimate your caloric burn by maybe 1/3 if not more.0 -
I am 5"10 and 260 pounds. I ride the stationary bike and break a sweat but still consider it in the "light" area. MFP is showing i burn about 345 calories in 35 min. Thought that was high as the bike only shows about 150.00, but thought the bike could be wrong too.0
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log everything and buy a food scales. I found this helps as at the start was just geussing the weight and was totally off. I was eating double the calories should of been. Its gets easier as the weeks go on. One day at a time. Good luck0
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I took a peek at your food diary a month+ back in time.
About 50% of the time you don't log at all, and 20% of the time you only log breakfast. Almost everyday that you do log you are under your calories by 300-1000calories. (Also I think maybe you need to take a serious look at whether you truly burn 1600 calories exercising, that would be extremely difficult)
I hate to state the obvious, but maybe you need to be more consistent with this calorie counting before claiming it doesn't work for you?
Also your ticker says you lost 17lbs, is that not true?
I did and thought the exct same thing. You might be able to get away with one or two days of not logging but definitely my guess is you're overestimating your burns and underestimting your portions. Log 100% for 30 days and don't "eat back" your calories, figure out your TDEE based on the hours of exercise you do. Then see if nothing changes... I bet you'lll be surprised.0 -
Do you log everyday? Are you honest about what you log? Do you weigh and measure everything you put into your mouth? Do you eat protein first? These are vital to weight loss!
Thank you for you comment. Here are your answers: I try to log in everyday when I have access to the intenet. Yes, I am honest about what I put in my mouth. I weigh but I haven't really measured along the way. I have a really-really hard time eating in the morning, I have to force myself.
I haven't read all responses, so I apologize if I repeat.
But I do agree with most poster that you seriously need to track and be honest. Even if it's a bad day, track. Otherwise you will never know where you are going wrong.
And if you don't have access to the internet every day, stop making excuses and do it the old fashioned way - pen and paper. Keep an actual food journal and record everything. If you don't know the calories, still write it down, then look it up later when you DO have access to the internet. This is the only way to really know where your trouble is. Exercise can only do so much, diet (calories in) is about 90% of weight loss.
Also, I would recommend looking into TDEE. There's a lot of back and forth about it on the forums, but generally TDEE is what MFP wants to be after you "eat back" exercise. I like TDEE because it's a little simpler and IMO a bit more accurate than the MFP calculators. Some good groups for info are:
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
I highly recommend this starting point:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
Have you been to your doctor? There are medical situations (insulin, cortisol, thyroid, oestrogen/progesterone balance) which can seriously hamper weight loss. At over 300lb just making a few small changes to healthier options should see at least a small weight loss each week, especially if you are swimming regularly. If your genuinely sticking to a sensible calorie restriction and it's not coming off then something could be amiss with your chemistry.
Thank you for your comment. My doctor is crap! She is no help to me. I have been with her for years and yes, she offers me advise but since I have no insurance I get no testing done to see what is up with me. I have a low thyroid that is treated but that is it. I am trying to quit drinking soda ( love that stuff) been doing fairly well I think, I went from drinking a two liter or more a day of Mt Dew (Liquid Gold) to drinking caffeine free orange soda when I feel the need to have some but I know I need to just stop. When I wasn't logging for those long months I was eating better. I am like a noob again here after being off for months (5 or more) I guess I should have mentioned that.0 -
Another thing you could do is get a BodyMedia Fit band / monitor.
You wear it on your arm all day (and night if you wish), and it monitors how much you burn all day long, both being sedentary and when you work out.
I bought one back in January, but only actually started using it a few days ago (we moved, it got packed in a box and had trouble finding it LOL).
Anyway, it's definitely been enlightening to see the calories that do burn when you aren't working out, so maybe it's something that would help you? (You can sync it with myfitnesspal too).
One thing to remember:
Every pound is worth 3500 calories, so in order to lose, you must create a 3500 calorie deficit.
While you do get extra calories from working out, you need to make sure that you don't eat "all" of them if you wish to lose, otherwise you're simply maintaining. (At least in my experience).
I struggle as well, but I know for me it's hormones causing the issues. And unfortunately, here it's difficult to get a Dr. who will do further testing for thyroid etc. unless it's blatantly clear there's an issue. (I'm borderline hypothyroid - and they won't treat it no matter how much of a fight I put up).
I've also learned that *what* you eat matters.
i.e., if you eat the same thing every day, but its (for example) carb heavy, (as in pasta, breads), and minimal fruit/veggies, it's going to be much harder to lose. (You can eat a lot more fruit/veggies to equal the same amount of calories in bread for example... so your body might think you're under-eating too).
An alternate would be to try something like:
- the 6 week body makeover (although its very strict, no dairy, no oils even)
- the food lovers plan
Both are from the same company (different creators), but they do work. The food lovers plan has you make just one simple change per day, which makes it easier to change things.
The 6 week body makeover has you go through a quiz to determine your body type. It's quite informative, even for that part. And then it's pretty much eating LEAN protein at every meal (including snacks) along with your carbs (but fruit/veggie carbs mainly, not breads or pasta) during the losing phase. And you need to eat every 2-3 hours.
Frankly just following those guidelines will save you the cost of a purchase
Anyway, I'd do a diet check, I know I don't eat perfect, and I know where I can improve, and while yes, it's a lot slower, the scale DOES eventually go up then down.
Also, if you weigh yourself within a day of doing a workout, especially something you haven't done before, you might find yourself go up rather than down... it's discouraging, but stick with it and a few days later that weight suddenly disappears. (i.e., it was your body's protection mechanisms).
oh - and btw - another thought - your food may be loaded with too much sodium, which would also explain why you might be around your calories but still not losing. A lot of people forget this.
If you buy pre-packaged foods, that's one of the top ingredients - salt/sodium.
So after the diet check to monitor what TYPES of foods you're eating, I'd say get a bodymedia fit device, and also check with your dr.
Just some thoughts from someone who struggles too.
(ps - there's a book I thought was excellent - you can probably still get it at amazon - "where did all the fat go" - it's by the doctor from the biggest loser. It's REALLY interesting from a behind the scenes standpoint too. It might help.)0 -
Do you log everyday? Are you honest about what you log? Do you weigh and measure everything you put into your mouth? Do you eat protein first? These are vital to weight loss!
Thank you for you comment. Here are your answers: I try to log in everyday when I have access to the intenet. Yes, I am honest about what I put in my mouth. I weigh but I haven't really measured along the way. I have a really-really hard time eating in the morning, I have to force myself.
I haven't read all responses, so I apologize if I repeat.
But I do agree with most poster that you seriously need to track and be honest. Even if it's a bad day, track. Otherwise you will never know where you are going wrong.
And if you don't have access to the internet every day, stop making excuses and do it the old fashioned way - pen and paper. Keep an actual food journal and record everything. If you don't know the calories, still write it down, then look it up later when you DO have access to the internet. This is the only way to really know where your trouble is. Exercise can only do so much, diet (calories in) is about 90% of weight loss.
Also, I would recommend looking into TDEE. There's a lot of back and forth about it on the forums, but generally TDEE is what MFP wants to be after you "eat back" exercise. I like TDEE because it's a little simpler and IMO a bit more accurate than the MFP calculators. Some good groups for info are:
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
I highly recommend this starting point:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Thank you for your comment....I agree with everything you said. That is why I am here and was brave enough to post. I will look onto the threads that you posted. 0 -
Stop eating crap. Completely. Once you'v experienced some success, are confident that you're permanently on a path to health and fitness, feel free to enjoy some of the crap you're eating now in moderation.
You're not going to be successful if you aren't willing to sacrifice.0 -
To me it is all a math game. When I go through a spell of "no weight loss" I weigh and measure everything I consume. I record everything single bite. There were many times on this weight loss journey that I felt hungry. Here are some of the tips I was given and found worked for me to get to my 60 pound loss.
When I wake up I immediately drink a pint of water.
I measure out my water that I want to consume for the day. When it is gone I have completed my goal for the day.
I chose to eat at the same time everyday. I would set the timer on my stove to go off when it was time for my 100 calorie snacks.
Prioritized my walks every day. Over time I went from walking around the block to my minimum 2 hour walk most days.
No more excuses about not having time to prioritize my health.
No longer did I socialize with non-supportive people that included family.
I did not go out to eat until I felt I had control.
Food was an addiction for me and I knew I had to change my routine, people and places to go on this health journey.
No more eating in front of the TV or by my computer. Less time on the computer and more time outside walking.
Cleaned out my cupboards and fridge of unhealthy trigger foods.
Changed my food shopping list. NO MORE JUMK.
I also joined TOPS (Take Off Pounds Sensibly). I do not give TOPS credit for my weight loss but it is an inexpensive way to be held accountable and weigh in every week. I believe it was $28 per year plus whatever the group charges for monthly dues. I do give TOPS credit for helping me maintaining my loss.
There were days I wanted to give up big time. But I realized the excuses I made only harmed myself. Every time I felt hungry I would drink water then wait for my given time to eat. I spent far more time giving thought to counting my calories and changing my way of preparing meals.
Shirley in Sunny Oregon
Was I hungry at times? I sure thought I was...but I realized most of the time it was my addiction/habit talking.
I do wish you the best. If any of the above looks like it might work take what you want and delete the rest. Are journeys are all so personal and working to find what works is not easy.0 -
HI :happy: Thanks everyone for your comments. I may not be able to answer everyone's post but I will read them and I thank you for your advise in advance!!0
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Aside from the not logging, I noticed you don't eat healthy foods. Many days you logged didn't include any vegetables or fruits. You eat a ton of bread and junk. You should primarily be eating vegetables, fruits, grains, and lean proteins which will fuel your body and help it to work for you. Most of your intake is processed foods. Not to say that you shouldn't eat them, in small dosages, but you should really try to give your body what it needs, before you satisfy your sugar cravings. Try to eat 4 to 6 servings of fresh or frozen fruits and vegetables each day. Not from a can - with added sugar and salt and preservatives. Try to insure that your fiber intake is 25 to 30 grams per day. You will feel better and you will see results.0
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* Have you calculated your BMR and TDEE? If you haven't I recommend you do that, there are a ton of calculators on the internet for you to do that. * I believe you eat 10% - 15% below your TDEE, you'll have to check on that.
^THIS.
If you posted that your BMR is XXXX, your TDEE is XXXX, you eat XXXX (carefully logged), you burn XXX a day through exercise, for a weekly deficit of XXXX, and you still can't lose weight, THEN I'd be curious to look deeper.
Yeah, it could be a medical issue, or genetics, or whatever. But it's probably not.
One thing I've learned... weight-loss is simple math - calories in and calories out. Log everything you eat very carefully. Eat just over your BMR (but more than 1200 calories) and exercise as much as you can. Don't eat back your exercise calories unless absolutely necessary. Drink plenty of water and get lots of sleep. Eat mini-meals throughout the day to increase your metabolism, keep your blood sugar stable and reduce hunger. Try to get protein and complex carbs (whole grains) with every meal. Take a day (or a meal) off once in a while so you don't go crazy.
Here's what I did - kind of extreme on the exercise side (what can I say, I enjoy it!) but some valuable info about BMR, TDEE and such. You don't need to exercise like I did to lose it (it just helps you lose it faster! )
http://www.myfitnesspal.com/topics/show/920970-how-i-lost-the-fat?hl=how+i+lost+the+fat#posts-139754550 -
Thank you for your comment. I am 5'4" and weigh 306 as of today (weigh in days are Friday) How do I know what calories I have burned if not through MFP?
Get a fitbit zip (their cheapest model. it's the one I have because I don't have stairs lol) to work out your daily movement and then use this site:
http://caloriesburnedhq.com/calories-burned-swimming/
to work out your actual calories burned while swimming.
The usual reasons for not being able to lose weight are underestimating calories eaten and overestimating workout calories. Massively cutting calories does impede your ability to lose weight in the long term.
Weigh and log everything (everything, everything, everything. Sauces, condiments, veg, fruit, everything) you eat every day.
Log your exercise.
Get a fitbit zip, if you can afford one. They're $50 on amazon.
Not until you get a proper handle on what you're actually eating/burning, will you know why it's not working. If, after a while doing that, it's still not happening, see if you're insulin resistant, which can hamper weight loss.0 -
You can get a heart rate monitor, Polar FT4 are very popular. They are way better at giving you your calorie burn than here. This site over estimates your burn.
Are you weighting/measuring your food?
I have an extremely hard time losing weight. This is due to medical issues and medication, I have learned to be happy if I lose .5 in a month.
Have you started your "change"? That is when all my problems started.
Thank you for your comment....I guess I need to invest in a HRM, are they water proof? Just wondering. and Yes, the "change" is here as been for about 2 years now.0 -
I am very honest about what i log in, even to the point the the 10 M & M's i ate on Sunday. I am diabetic and everyday i notice i am over on my daily protein allotment due to eathing a good protien with every meal. So what everyone is saying is you are supposed to eat just the BMR calorie number and not add in the exercise calories? 0
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I know it has been said, but consistency is key. You won't know what to change if you don't know what you are doing.
The following repeated for the sake of repeating:
Log everything that goes into your mouth. Every day. Internet or pen and paper.
Measure everything. It is too easy to over or under estimate portion size. Measuring cups are okay, but a food scale is better.
Keep up with the exercise, but don't put as much weight into the calorie burn.
Also, be patient. It can be difficult to figure out where you need to eat to lose. The provided links to the road map are very useful and are a great point to start. Eventually you will need to look at what is happening and adjust for yourself because calculators are great estimates, but can never account for the differences between people. Especially with a thyroid issue.
One thing that worked for me, and you may not find it useful, was to set my calories at a flat level and adjust based on the loss that I saw over a number of weeks. This worked for me because I didn't have to factor in exercise calories. I knew my total burn for the most part and set based on that. As example, I typically burn about 2000-2100 a day (I'm 5'2" 130 lbs with a sedentary job). I first started out at 1500 calories a day and saw roughly a 1 lb per week AVERAGE. I say average because weightloss is rarely linear. When I started increasing my activity levels, I bumped up to 1800 calories. Now that I'm at goal, I eat very close to the 2000-2100 range. It took months to really figure out what worked and where I was with my total burn.
Not everyone likes doing that, but it cuts out a lot of the guess work of exercise calories for me. Yes, it is like the TDEE method.0 -
* Have you calculated your BMR and TDEE? If you haven't I recommend you do that, there are a ton of calculators on the internet for you to do that. * I believe you eat 10% - 15% below your TDEE, you'll have to check on that.
^THIS.
If you posted that your BMR is XXXX, your TDEE is XXXX, you eat XXXX (carefully logged), you burn XXX a day through exercise, for a weekly deficit of XXXX, and you still can't lose weight, THEN I'd be curious to look deeper.
Yeah, it could be a medical issue, or genetics, or whatever. But it's probably not.
One thing I've learned... weight-loss is simple math - calories in and calories out. Log everything you eat very carefully. Eat just over your BMR (but more than 1200 calories) and exercise as much as you can. Don't eat back your exercise calories unless absolutely necessary. Drink plenty of water and get lots of sleep. Eat mini-meals throughout the day to increase your metabolism, keep your blood sugar stable and reduce hunger. Try to get protein and complex carbs (whole grains) with every meal. Take a day (or a meal) off once in a while so you don't go crazy.
Here's what I did - kind of extreme on the exercise side (what can I say, I enjoy it!) but some valuable info about BMR, TDEE and such. You don't need to exercise like I did to lose it (it just helps you lose it faster! )
http://www.myfitnesspal.com/topics/show/920970-how-i-lost-the-fat?hl=how+i+lost+the+fat#posts-13975455
Thank you for your comment.
According to the site you posted:
My BMR is 2018
My TDEE is 2422
My daily Calories should be is 1937
I used desk job can this be right?0 -
You could have saved 100+ calories had you chosen a different sweetener and creamer for your coffee this morning.
Going to be hard to lose weight if you aren't going to change the foods you eat.
My thought as well.0 -
You have a lot of weight to lose (according to your ticker), therefore you can severely restrict your calories for months and not harm your metabolism. You can safely go down to 800-1200 a day. Perhaps try a juice fast for 21 days and see how you feel. The first 3 days are the hardest, after you get past those 3 days it gets a lot easier and you'll start seeing the results you want.
Before going this route talk to a nutritionist to set a plan for you. You want to make sure you are getting all the nutrients you need, but I think you'll be happy with the results at the end of the 21 days.0 -
I'd suggest zero exercise except for light stretching if you can do it for at least a month. Just focus on the food. For soda, buy plain soda water and add frozen or fresh fruit, especially citrus. You'll only have the fruit sugars and still get bubbly goodness. I am trying to live by mfp recommendations for the protein, carb, sugar, sodium %'s a day, but it is really really hard. Being in a ballpark in a few key areas (sodium and protein probably for you), for a few weeks will give you some comfort. Getting used to no exercise calorie eating back and living w/a smaller calorie count each day will lead to results. I am new to this, but I know my way around a healthy meal plan. It is always the mental work of sticking to the plan that is the hard part. Good luck and please don't give up. Seriously, sideline the exercise until you have more weight off of you and your food portions, quality in a healthy place. You will see results and more importantly, you will feel better.0
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You have a lot of weight to lose (according to your ticker), therefore you can severely restrict your calories for months and not harm your metabolism. You can safely go down to 800-1200 a day. Perhaps try a juice fast for 21 days and see how you feel. The first 3 days are the hardest, after you get past those 3 days it gets a lot easier and you'll start seeing the results you want.
Before going this route talk to a nutritionist to set a plan for you. You want to make sure you are getting all the nutrients you need, but I think you'll be happy with the results at the end of the 21 days.
I wouldn't go this drastically, especially since you seem to really love bad foods and soda's but the calculators get really skewed when you get into the range of morbid obesity so your BMR and TDEE will show higher than they really are. You don't need to eat to feed the fat.
As the previous poster stated though, being morbidly obese allows you to go much much lower on your calorie intake without doing your body any harm. You have plenty of fat stores for your body to draw from for energy. Even if you went down to 1800 calories a day total, forget adding exercise in at this point, you'd be fine but it needs to be nutritious food, not soda's, pastries and junk food. Changing from Mountain Dew to orange soda only eliminated some caffeine not the calories. If you must have soda then switch to a diet brand and start cutting back.
It's totally possible for you to lose a lot of weight very easily if you put the work in. Until you get your mind in a place where you are willing to pass up some of your favorite calorie bombs though it isn't going to work.
Keep in mind that weight loss is at least 80% diet and 20% exercise. No matter how much you exercise, if you come home and eat a half dozen donuts you've wiped out all that effort. Look at exercise as a way to get healthier and fit rather than a tool to allow more food.0 -
You could have saved 100+ calories had you chosen a different sweetener and creamer for your coffee this morning.
Going to be hard to lose weight if you aren't going to change the foods you eat.
THIS x2
People do not realize the empty calories they consume from beverages. If you simply just cut out the soda and the sugary sweeteners in your daily coffee you would drop weight.0 -
Thanks again for all the great advise.....I knew that opening up my dairy I would get some back lash about my eating (which is fine) and I am NOT making excuses just telling the truth on why I haven't logged in.I did do the pen and paper thing but I got lazy. I do need to STOP eating junk and I guess up until I didn't think that I eat that much, thanks for pointing that out, that's why I posted in the first place.
I am not working right now and I cannot afford to buy the things I need, I know it sounds like more excuses but it is my reality. Same with food at the moment. Circumstances aside, I WILL try to make this work. I do want to be around for my loved ones. I really cannot tell you how grateful I am for all the responses. Your advise will be taken!!0 -
You could have saved 100+ calories had you chosen a different sweetener and creamer for your coffee this morning.
Going to be hard to lose weight if you aren't going to change the foods you eat.
THIS x2
People do not realize the empty calories they consume from beverages. If you simply just cut out the soda and the sugary sweeteners in your daily coffee you would drop weight.
This is my down fall....trying to stop drinking coffee and soda! I was drinking sugar free sweetener, but the other stuff was sale! (No excuse just the truth)0 -
Your BMR seems high for desk job, but what do I know you could be 6ft tall?! lol
If you aren't 6' tall then I would use a formula that takes your bf% into account because lean mass is more expensive calorie-wise to maintain I foung my BMR was a lot lower once I factored in my bf%. I think it's the katch-mcardie (or something like that) formula. 0 -
You have a lot of weight to lose (according to your ticker), therefore you can severely restrict your calories for months and not harm your metabolism. You can safely go down to 800-1200 a day. Perhaps try a juice fast for 21 days and see how you feel. The first 3 days are the hardest, after you get past those 3 days it gets a lot easier and you'll start seeing the results you want.
Before going this route talk to a nutritionist to set a plan for you. You want to make sure you are getting all the nutrients you need, but I think you'll be happy with the results at the end of the 21 days.
I wouldn't go this drastically, especially since you seem to really love bad foods and soda's but the calculators get really skewed when you get into the range of morbid obesity so your BMR and TDEE will show higher than they really are. You don't need to eat to feed the fat.
As the previous poster stated though, being morbidly obese allows you to go much much lower on your calorie intake without doing your body any harm. You have plenty of fat stores for your body to draw from for energy. Even if you went down to 1800 calories a day total, forget adding exercise in at this point, you'd be fine but it needs to be nutritious food, not soda's, pastries and junk food. Changing from Mountain Dew to orange soda only eliminated some caffeine not the calories. If you must have soda then switch to a diet brand and start cutting back.
It's totally possible for you to lose a lot of weight very easily if you put the work in. Until you get your mind in a place where you are willing to pass up some of your favorite calorie bombs though it isn't going to work.
Keep in mind that weight loss is at least 80% diet and 20% exercise. No matter how much you exercise, if you come home and eat a half dozen donuts you've wiped out all that effort. Look at exercise as a way to get healthier and fit rather than a tool to allow more food.
I am done with soda! I am quitting today!! Along with all the other junk. My question to you is....I have this problem with not eating. For example, today....I haven't eaten a damn thing and I don't feel like eating either. Is that bad? I do this a lot, don't eat. And then when I do eat, I eat crap or one meal a day. Ugh, what is wrong with me??0 -
Your BMR seems high for desk job, but what do I know you could be 6ft tall?! lol
If you aren't 6' tall then I would use a formula that takes your bf% into account because lean mass is more expensive calorie-wise to maintain I foung my BMR was a lot lower once I factored in my bf%. I think it's the katch-mcardie (or something like that) formula.
LOL....Nope I am 5'4" (64 inches) and I don't work.0 -
I WILL to make this work. I do want to be around for my loved ones. I really cannot tell you how grateful I am for all the responses. Your advise will be taken!!
Fixed this for you. (Took out the word "try"). You've already received great advice, so nothing more to add. :flowerforyou:0 -
You could have saved 100+ calories had you chosen a different sweetener and creamer for your coffee this morning.
Going to be hard to lose weight if you aren't going to change the foods you eat.
THIS x2
People do not realize the empty calories they consume from beverages. If you simply just cut out the soda and the sugary sweeteners in your daily coffee you would drop weight.
This is my down fall....trying to stop drinking coffee and soda! I was drinking sugar free sweetener, but the other stuff was sale! (No excuse just the truth)
I like coffee & creamer too, but I've been slowly reducing the cream and coming to like it darker. Also I quit sugar in it years ago. You might want to try that too ~ slowly reducing the cream & sugar.
I also like the suggestion you received about seltzer & fruit to flavor it. I drink only water & coffee and save drink calories for when I want some booze
Good luck!0
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