so scared!!

kgainez23

so every time I exercise, I get stuck around this weight I'm currently at 345-347...

Now 2 weeks ago, I went out of town, ended up gaining a bunch of weight
anywho, ended up coming back, doing hip hop abs, eating clean and lost 9-11lbs in a week....which put me at 346.

I'm exercising 5-6 times a week...eating clean/paleo/better
and while I know I'm working hard, I'm just scared...I just passed my scale and weighed myself and ballooned to 348.

Idk...I guess I just want to vent. But is there anything I should do differently this week u think?

kgainez23

i also don't have much of an appetite
kind of tired of chicken breast already

Nicole3789

Hi,
Sounds like you're focusing too much on the number. I have the same problem. Sometimes it's better to go a few weeks without weighing yourself. If you just weighed yourself and it was only 2 lbs more, there's a good chance it's just water weight. Don't be scared! I would just try to exercise at least a little every day. Even just going for a walk after dinner will help. Then in 3-4 weeks, jump on the scale (right after you wake up and after you pee) and see the results. It can be a lot more motivating!

Lyadeia

Just make sure you are eating under your TDEE and keep doing what you are doing. Don't stop. Keep going. I wouldn't even weigh in so much. Just keep going, and in about a month or so of doing just that, weigh yourself and see all the weight you've lost. The more you focus on the scale and get stressed about it, the more likely you are to do something to eat too much or have water retention. Just keep exercising and eating good. That's all you need to do.

Lyadeia

i also don't have much of an appetite
kind of tired of chicken breast already

Do you like fish? Pork? Turkey? Egg whites? Lean beef? Cottage cheese? There's loads more to eat than just chicken. Go find a Cooking Light magazine in the local grocery store and you'll see tons of awesome recipes that are all healthy.

Trechechus

First, put the scale away. It's an evil, lying *kitten*.
Get a measuring tape and take some measurements and progress progress photographs. Don't let a number get to you, instead focus of becoming more fit and learning how to manage your eating.

You don't have to limit yourself to eating only chicken or anything. Figure out what you like, figure out what your ideal macronutrient intake is, and work around that instead of following a trend diet.

The key is patience.

What kind of exercise are you doing?

Your food diary consistently shows "0" for water intake. Are you drinking enough water?

kgainez23

i also don't have much of an appetite
kind of tired of chicken breast already

Do you like fish? Pork? Turkey? Egg whites? Lean beef? Cottage cheese? There's loads more to eat than just chicken. Go find a Cooking Light magazine in the local grocery store and you'll see tons of awesome recipes that are all healthy.

well yes i love those other foods
i haven't been eating pork a lot lately
i actually went pescatarian a while ago...maybe last year and every time i eat pork, my body begins to hurt
i've obviously eaten everything else since then, though.

i just don't know a ton of recipes. but i will get a cooking light magazine.

kgainez23

First, put the scale away. It's an evil, lying *kitten*.
Get a measuring tape and take some measurements and progress progress photographs. Don't let a number get to you, instead focus of becoming more fit and learning how to manage your eating.

You don't have to limit yourself to eating only chicken or anything. Figure out what you like, figure out what your ideal macronutrient intake is, and work around that instead of following a trend diet.

The key is patience.

What kind of exercise are you doing?

Your food diary consistently shows "0" for water intake. Are you drinking enough water?

i don't typically track my water...but i usually have between 3-5 bottles of water a day.

and you're right. putting the scale up.
thx guys

corgicake

Screw that chicken business - protein can moo, oink, and make pretty much any sound you want. Screw the scale, too. Muscle may be denser when it comes to volume per pound, but fat is denser when it comes to calories per pound. As soon as you start working out, that scale becomes a lot less useful for telling how well things are going. Keep working out and focusing on being stronger because it's worth it

urgravity01

hello,

You can easily get your goal if you follow some simple steps. Firstly start running if you want to reach at your goal. Also try to use the digital fitness tracking devices that are also helpful for you to reach at your goal. Also use some diet plans and choose the best one which is best for you towards your goal.

thanks

slim4health56

You didn't mention goals, only where you're at on a weekly basis. Skip the weekly weigh ins and opt, instead, for a monthly progress report. Stop the binging, see this as a long term commitment, and be active EVERY day. Don't like chicken? That's okay. There are over 20,000 food items in any given large food market. Contrary to many opinions, there aren't magic foods out there that will melt the fat. Sure, you can make healthy choices, but it's the calorie deficit EVERY day that will make the difference in the long run. YOU CAN lose weight. The bad news is that it's hard and some days are harder than others. You're dealing with some bad habits - habits are hard to break and impossible to break if you don't replace them with good habits.

What are your inspirations to lose weight? Remind yourself why you want to lose and let that be the focus instead of the food. I don't mean to make it sound easy - it's not. It's hard. But, it's possible. I HATE exercise. I mean I really HATE, HATE, HATE it. But six days a week, I'm working out on the Total Gym and treadmill. I hate it less than I did the first of this month, but I still hate it. But I do it.

I guess what I'm trying to say is "just do it." I don't mean to be unkind and I certainly am not suggesting that it's a walk in the park. It's not! I'm guessing there are thousands of folks here at mfp who fight the urge to skip the exercise and hold tight to their will power when pie is served at grandma's house. Those who keep walking and limit their intake make it, but it was still hard! Make peace with the fact that it's hard but also recognize that you CAN be stronger than your old habits.

LongIsland27itl

What's your TDEE? Don't know it? Find it. Then subtract 500 from your TDEE, and eat that number in calories. You need to be in a caloric deficit to lose weight, rather than play a guessing game and accidentally lose weight by "eating clean".

I don't know if anyone ever told you, but no matter what you eat, you won't lose weight unless you are in a caloric deficit. You can lose weight and not eat 100% clean, or you could still choose to eat 100% clean or stay in the mythical paleo diet and lose weight, as long as in caloric deficit.
Google TDEE, find a few line calculators, some want you to enter your activity level, be honest, don't enter in what you "plan" to do, just enter what you do.

alisonlynn1976

A gain of 2 pounds is not "ballooning." I weigh myself every day, and I fluctuate as much as 4 pounds in a week. What I do is log the lowest weight I've been and wait patiently until it goes down lower than that before logging again. If the fluctuations you get from weighing every day stress you out, don't weigh every day and problem solved.

EngineerPrincess

Your diary is a bit inconsistent, you have logged days everywhere from 900 to way over 2000. I would also make sure you're weighing your food. Most people think they can judge what a cup or teaspoon is, but honestly they are usually wrong. If you're off by even 20% you're vastly over or underestimating your calorie intake.

kgainez23

What's your TDEE? Don't know it? Find it. Then subtract 500 from your TDEE, and eat that number in calories. You need to be in a caloric deficit to lose weight, rather than play a guessing game and accidentally lose weight by "eating clean".

I don't know if anyone ever told you, but no matter what you eat, you won't lose weight unless you are in a caloric deficit. You can lose weight and not eat 100% clean, or you could still choose to eat 100% clean or stay in the mythical paleo diet and lose weight, as long as in caloric deficit.
Google TDEE, find a few line calculators, some want you to enter your activity level, be honest, don't enter in what you "plan" to do, just enter what you do.

LOL
I'm eating way below my TDEE and working out 6 days a week. I'm sure there's a calorie deficit.
My TDEE varies between 3500-3800 depending on what calculator I'm using. MFP tells me to eat 1900 a day.

kgainez23

Your diary is a bit inconsistent, you have logged days everywhere from 900 to way over 2000. I would also make sure you're weighing your food. Most people think they can judge what a cup or teaspoon is, but honestly they are usually wrong. If you're off by even 20% you're vastly over or underestimating your calorie intake.

Sure, I can get one of those.
The one day I had over 2000 was Saturday, a cheat day.

slim4health56

LOL
I'm eating way below my TDEE and working out 6 days a week. I'm sure there's a calorie deficit.
My TDEE varies between 3500-3800 depending on what calculator I'm using. MFP tells me to eat 1900 a day.
[/quote]

Then, perhaps your body is going into starvation mode - that would also explain why you don't have much of an appetite.

Veslus

well yes i love those other foods
i haven't been eating pork a lot lately
i actually went pescatarian a while ago...maybe last year and every time i eat pork, my body begins to hurt
i've obviously eaten everything else since then, though.

i just don't know a ton of recipes. but i will get a cooking light magazine.

If you're eating paleo there's a ton of recipes out there that will cater to your diet. I eat paleo and I try to work in one new recipe a week to see how I like it. Last week was turkey meatloaf (which was amazing) and tonight is Mexican chicken in the crock pot. I've been finding my recipes on blogs, or by searching "paleo _______" on google. It's amazing how much stuff will turn up!

LongIsland27itl

Well LOLZ there's like a reason that they say to eat minus 500 from TDEE, and not minus 2000.

EngineerPrincess

Well LOLZ there's like a reason that they say to eat minus 500 from TDEE, and not minus 2000.

While this is true, the more likely reason is still underestimation in this particular case. Most people will steadfastly deny that's possible, but people these days really have little clue what the counted portions will look like on their plate. With individuals at such a starting weight it's RARELY possible to go into starvation mode. Some doctors will actually per scribe around 500 calorie a day diets in extreme cases, "starvation mode" is so overused, people fall into this buzzword mentality too often.

LongIsland27itl

Well LOLZ there's like a reason that they say to eat minus 500 from TDEE, and not minus 2000.

While this is true, the more likely reason is still underestimation in this particular case. Most people will steadfastly deny that's possible, but people these days really have little clue what the counted portions will look like on their plate. With individuals at such a starting weight it's RARELY possible to go into starvation mode. Some doctors will actually per scribe around 500 calorie a day diets in extreme cases, "starvation mode" is so overused, people fall into this buzzword mentality too often.

right, I agree with you, she's not going into starvation mode and is probably mis- counting cals by a landslide.
I still think a lower deficit is better to not let a person be so hungry and out of their element that they binge or outright lie about what they consume

slim4health56

Well LOLZ there's like a reason that they say to eat minus 500 from TDEE, and not minus 2000.

While this is true, the more likely reason is still underestimation in this particular case. Most people will steadfastly deny that's possible, but people these days really have little clue what the counted portions will look like on their plate. With individuals at such a starting weight it's RARELY possible to go into starvation mode. Some doctors will actually per scribe around 500 calorie a day diets in extreme cases, "starvation mode" is so overused, people fall into this buzzword mentality too often.

Buzzwords don't cause a lack of appetite but starvation can and does. Oh, and if one is in a calorie deficit mode of 2000 on a regular basis, would you like to know what that does to one's cognitive skills (i.e. brain function)? Could I have the names of the doctors who prescribe the 500 calorie diets you mentioned? I'd like to notify the AMA. Go ahead, I'll wait.

tjthegreatone

so every time I exercise, I get stuck around this weight I'm currently at 345-347...

Now 2 weeks ago, I went out of town, ended up gaining a bunch of weight
anywho, ended up coming back, doing hip hop abs, eating clean and lost 9-11lbs in a week....which put me at 346.

I'm exercising 5-6 times a week...eating clean/paleo/better
and while I know I'm working hard, I'm just scared...I just passed my scale and weighed myself and ballooned to 348.

Idk...I guess I just want to vent. But is there anything I should do differently this week u think?

Okay. First things first, you have a lot of weight to lose, so the numbers (so to speak) are on your side really. Your body has a load of excess adipose tissue to give up and it will do so willingly to get you down towards your true natural weight if you approach this whole venture in a measured and sensible way.

Secondly your diet is too boring and that's why when you went out of town it all went to pot. (PS I'm using 'diet' in the dictionary sense of the word - what you put in your mouth - not what people seem to think it is, which is deprivation and permanent hunger). If you can't go out of town/meet up with friends/take a vacation without blowing it all out, then your diet is not fit for purpose. This is not a matter of willpower or motivation.

My rules are simple. They may not work for everyone.

Rule number one: only eat what you like. Do not force yourself to eat 'diet' foods that you don't like. You've lost your appetite because your taste buds are bored. They are geared to thrive on variety.

Rule number two: work on portion control. This is often a big deal for most people and where they fall short. It's easy to 'go on a diet' and cut most things out, but when you reintroduce them then you balloon in size again, mainly because, for example you haven't learned that it is possible to eat one slice of pizza with well-prepared veggies and be full, rather than the whole thing. If you can't imagine adhering to your current diet for ever more, then it is not fit for purpose (I sound like groundhog day!)

Rule number three: move more. Your BMR and TDEE must be huge! Make the most of them. Any exercise at your weight will generate calorie burns that I can only dream of. For example, if you have a sedentary job and never exercise, commit to something simple like walking 30mins a day (around the block, etc). Or if you are at a gym, the elliptical is very easy on the joints.

Rule number four: decide on an acceptable caloric deficit that you can adhere to for the months and years to come. You are NOWHERE near in danger of going into starvation mode, but if you choose to eat at a too large deficit, you might feel permanently deprived and hungry, derail and start binging on all the things you have refused yourself.

If you want initial rapid weight loss to give you a high and a sense of achievement then you can aim for a larger deficit - but I would advise using a combination of moderate caloric restriction and exercise to generate it. If you like to eat more, then go for a smaller deficit and do more activities. Having said that, eating 2000-2400 (which is a fair bit of food) will probably generate a large deficit for you anyway so please don't go down the 1200 pathway which seems to be the crazy flavour of the month in these parts.

By the way, all the numbers you quote are well within the scale margin of error. 346, 348; all the same. I would not be focusing on single pounds lost. Tidy up your diet and get comfortable with that, weigh in monthly at most. You want to be seeing your weight drop in 5 to 10 pound allotments. Single pounds...don't count. You might have been more dehydrated that morning or done a big poo or something :laugh:

yuckidah

First, put the scale away. It's an evil, lying *kitten*.

Yep. I have finally come to believe that this ^ is absolutely true!
Has taken 18 months to accept it though, lol.

tjthegreatone

Well LOLZ there's like a reason that they say to eat minus 500 from TDEE, and not minus 2000.

While this is true, the more likely reason is still underestimation in this particular case. Most people will steadfastly deny that's possible, but people these days really have little clue what the counted portions will look like on their plate. With individuals at such a starting weight it's RARELY possible to go into starvation mode. Some doctors will actually per scribe around 500 calorie a day diets in extreme cases, "starvation mode" is so overused, people fall into this buzzword mentality too often.

right, I agree with you, she's not going into starvation mode and is probably mis- counting cals by a landslide.
I still think a lower deficit is better to not let a person be so hungry and out of their element that they binge or outright lie about what they consume

I agree with this.
We also know - there's research out there - that people underestimate by a good 25-30%. The flip side of this is that we can probably lose weight eating more than the numbers say. If you're really keen on getting this right, a food scale is your greatest weapon. I don't use one but I know that every week my box of cereal ends up about 50-100g short :laugh: Also people tend to forget bits of food they had here and there which really add up. If you have a smartphone/portable device, the app is your friend.

lighteningjeanne855

What/how do you eat, dear? Are you at least 80% Paleo. If so, stay away from the scale; it lies! "Give it away!" the paleo doctors advise! You are gaining muscle from your workouts, and muscle weighs more than fat! Drink a lot of water. Go read about Paleo; just put it into the search box for reading material, or do the same on youTube.

tjthegreatone

You are gaining muscle from your workouts, and muscle weighs more than fat!

I'm choosing to ignore the chat about Paleo as I think it's just another fad but each to their own. But the above is manifestly not the case for the OP, If she is eating at a caloric deficit the best she can hope for is not to lose too much muscle mass (and some exercises are better at preserving LBM than others. NO WAY is the OP building any muscle, let alone enough to register on the scale. It is probably mostly water retention/bloating/constipation or whatever. Also, you would expect, given that most paleo adherents end up eating relatively low carb, that the OP's glycogen stores will be low so she is probably actually seeing smaller weights on the scale than her true weight.

kgainez23

I only recently found out what paleo was.

To be honest, I'm eating 'cleanish'...not doing a lot of processed foods, not doing a ton of carbs like pasta/rice, not eating corn or potatoes. just mainly meat (minus pork) and green veggies. I just heard/understood that was relatively close to what paleo was.

I appreciate you alls help tho! I really do.

The reason I eat so little is because some days, I can seriously eat the 1200 calories and feel fine. I don't think I'm in 'starvation mode' or whatever.
I was at about 1000 today until I decided to indulge in some Wendy's (which wasn't even worth it).

So I'm not sure. I guess I'm just going to continue to wait it.

LongIsland27itl

I only recently found out what paleo was.

To be honest, I'm eating 'cleanish'...not doing a lot of processed foods, not doing a ton of carbs like pasta/rice, not eating corn or potatoes. just mainly meat (minus pork) and green veggies. I just heard/understood that was relatively close to what paleo was.

I appreciate you alls help tho! I really do.

The reason I eat so little is because some days, I can seriously eat the 1200 calories and feel fine. I don't think I'm in 'starvation mode' or whatever.
I was at about 1000 today until I decided to indulge in some Wendy's (which wasn't even worth it).

So I'm not sure. I guess I'm just going to continue to wait it.

do you weigh your food, and track oils cooked with?