When will I see results?

Jules190179

Hi,

I have been eating a normal diet, but reducing my calorie intake significantly and exercising by walking 5mph on the treadmill for at least 40 mins per day, in the morning, sometimes up to an hour. If I eat over my calorie intake I exercise more to compensate. I started to follow my plan of 1200 calories per day but after two weeks saw no result. I've now reduced it to 1000 in a hope to ensure weight loss - but still no weight loss. Am I just building muscle? How long will it take to see weight loss? I try to eat fat free foods, but I do eat a lot of pasta - with a tomato based sauce. I eat fresh fruit for breakfast, and usually chicken and veg for tea, or home made bolognaise etc.

Help!

Jules

JeffersJJ

Jules,

The problem you're having is all the pasta you're eating. When you take in high glycemic index (GI) foods, this causes and insulin spike in your body that tells your body to stop burning fat and muscle and start burning the ready-to-burn energy (pasta's carbs) for energy instead. You'll have to give that up if you want to see results.

I don't recommend going below 1200 calories per day. To see results, you'll need to make sure you're getting the majority of your carbs from vegetables, not breads, rice, or grains. I know the USDA has the food pyramid that says you need a metric ton of breads, rices, and grains, but when has the USDA been right about anything?

I encourage you to look into the glycemic index, insulin response, and intermittent fasting for further research.

Cheers,

Jeff

LorinaLynn

Make sure you're set to lose one pound a week. You don't have enough to lose to aim for 1.5 or 2 pounds a week. Aim to surpass your protein goal, reach your fat goal, and stay under your carb goal, if you're using MFP's default settings. Eat most of your exercise calories, if you're confident that they're fairly accurate (which may take some trial and error). Make sure you include some form of strength training. Track your progress through measurements, how clothes fit, and progress photos, not just the scale.

I eat pasta, bread, pizza, rice and potatoes regularly and it never hurt my progress.

Ninkyou

Don't eat below 1200 calories. Don't NET below 1200 calories. If you're exercising, eat those calories back. You're not doing your body any favors by not fueling it.

Iron_Feline

Jules,

The problem you're having is all the pasta you're eating. When you take in high glycemic index (GI) foods, this causes and insulin spike in your body that tells your body to stop burning fat and muscle and start burning the ready-to-burn energy (pasta's carbs) for energy instead. You'll have to give that up if you want to see results.

I don't recommend going below 1200 calories per day. To see results, you'll need to make sure you're getting the majority of your carbs from vegetables, not breads, rice, or grains. I know the USDA has the food pyramid that says you need a metric ton of breads, rices, and grains, but when has the USDA been right about anything?

I encourage you to look into the glycemic index, insulin response, and intermittent fasting for further research.

Cheers,

Jeff

NO

Carbs dont stop you from losing weight. Excess calories do.

More details are needed.

Weight , height, goal, body fat if known,

Thanks

Jules190179

Surely as long as I stay within my 'My Fitness Pal' limits, it doesn't matter if I eat lots of pasta? my target is 215 carbs and I will have had 179 by the end of the day.

Weight is 154 lb and target 120 so a long way to go! Height is 5ft 2inchs. Not sure on body fat but my BMI is far too high at 27. I have reset my goals so that my intake is 1200 cals per day. I have always eaten more when exercised. E.g. if I eat 1500 cals I'll burn off 300 cals etc, only I did reduce it to 1000 and so burned off 500. I'm now going back up to 1200 and will continue to stay within the limits. During exercise though, how long does it take to burn off fat rather than the carbs?

Thanks for your comments etc, hope the stats and info help with further advice...

ILiftHeavyAcrylics

Make sure you're set to lose one pound a week. You don't have enough to lose to aim for 1.5 or 2 pounds a week. Aim to surpass your protein goal, reach your fat goal, and stay under your carb goal, if you're using MFP's default settings. Eat most of your exercise calories, if you're confident that they're fairly accurate (which may take some trial and error). Make sure you include some form of strength training. Track your progress through measurements, how clothes fit, and progress photos, not just the scale.

I eat pasta, bread, pizza, rice and potatoes regularly and it never hurt my progress.

All of this.

Also use a food scale for logging to ensure accuracy. And be patient.

MikeBenWilliams

It absolutely does matter if you eat all that starch. Just because MY Fit Pal recommends it doesnt mean it is right for your specific metabolism. We need to stop treating the body like a simple math equation (calories in, calories out) and start realizing the complex biochemistry that is the metabolism. Clearly what you are doing is not working,

Iron_Feline

It absolutely does matter if you eat all that starch. Just because MY Fit Pal recommends it doesnt mean it is right for your specific metabolism. We need to stop treating the body like a simple math equation (calories in, calories out) and start realizing the complex biochemistry that is the metabolism. Clearly what you are doing is not working,

Unless she has a medical condition it doesn't matter. She is governed by the same laws of thermodynamics as everyone else. She does not have to give up pasta to lose weight. She's been at this for TWO WEEKS and you're suggesting she give up food she loves. That's sounds healthy and sustainable :noway:

Iron_Feline

Hi op

Your stats are very much like mine :flowerforyou:

I 'think' from your post that your are not eating enough, you need to NET 1200 minimum a day. MPF already has a deficit built in so you need to eat back your exercise calories. I may have miss read on that though.

You also need to give your body time to adapt to a new routine.

Personally I would eat 1500cals NET a day for a month then see how you are doing, take measurements and photos as well. The scale can be a big fat liar. After at leat 4 weeks see how you are doing and looking and re assess. You should be aiming for 1lb a week loss with only 30lbs to lose.


And while carbs and pasta aren't the devil the MPF suggestions on protein can be quite low, I'd up your protein to 25% fat to 30% and carbs to 45%.

You also might want to add some strength training in to help preserve your lbm so when you hit your goal you've maintained your muscle mass helping to avoid the dreaded skinny fat :laugh: this can be through lifting weights or even body weight exercises.

I hope this helps and makes sense :drinker:

Iron_Feline

Oh and ditch the fat free food, fat=\=body fat. You need good fats for healthy skin and hair etc

Jules190179

There are so many dos and don'ts and it gets really difficult when you don't know what is actually right for you. This really helps though, thank you.

TR0berts

Hi op

Your stats are very much like mine :flowerforyou:

I 'think' from your post that your are not eating enough, you need to NET 1200 minimum a day. MPF already has a deficit built in so you need to eat back your exercise calories. I may have miss read on that though.

You also need to give your body time to adapt to a new routine.

Personally I would eat 1500cals NET a day for a month then see how you are doing, take measurements and photos as well. The scale can be a big fat liar. After at leat 4 weeks see how you are doing and looking and re assess. You should be aiming for 1lb a week loss with only 30lbs to lose.


And while carbs and pasta aren't the devil the MPF suggestions on protein can be quite low, I'd up your protein to 25% fat to 30% and carbs to 45%.

You also might want to add some strength training in to help preserve your lbm so when you hit your goal you've maintained your muscle mass helping to avoid the dreaded skinny fat :laugh: this can be through lifting weights or even body weight exercises.

I hope this helps and makes sense :drinker:

This. All of this.

After one week, you have not put on muscle. No more than a couple of grams. And eating that few Calories? No - you're likely to lose muscle. As mentioned, unless you have a specific medical condition, you don't have to give up pasta or any other carb. The only thing with carbs is that they, in addition to giving you energy, help keep water weight. And, after one week of exercising, you probably have additional water weight, as your muscles look to hold onto the water to repair themselves.

jgetzler

I agree, too much pasta is not good for you, I wouldnt cut it out completely but have it maybe 1x a week. I have to eat low carb to lose weight. I do eat some carbs but it's Whole grain. Also having a piece of fruit is okay but for breakfast I would eat some protein and a small carb. Fruit is good for you but it also has a lot of sugar so you have to be careful. It's all a balancing act and seeing what works for you.

busy91

Jules,

The problem you're having is all the pasta you're eating. When you take in high glycemic index (GI) foods, this causes and insulin spike in your body that tells your body to stop burning fat and muscle and start burning the ready-to-burn energy (pasta's carbs) for energy instead. You'll have to give that up if you want to see results.

I don't recommend going below 1200 calories per day. To see results, you'll need to make sure you're getting the majority of your carbs from vegetables, not breads, rice, or grains. I know the USDA has the food pyramid that says you need a metric ton of breads, rices, and grains, but when has the USDA been right about anything?

I encourage you to look into the glycemic index, insulin response, and intermittent fasting for further research.

Cheers,

Jeff

NO

Carbs dont stop you from losing weight. Excess calories do.

More details are needed.

Weight , height, goal, body fat if known,

Thanks

Not necessarily true. If you are insulin resistant then carbs (Pasta, bread) can cause you to NOT lose weight.

If we knew your age, that would help. I'm in my 40s and when I tell you I cannot lose weight for anything, I'm not lying. I eat between 1,500 and 1,600 calories a day on a regular basis (If I eat less I will not be able to function) and burn between 2,500 - 3,500 calories in a day, depending on my workout. The weight doesn't drop like it did when I was in my 20s or 30s.

I'm also allergic to gluten, so I do not eat a lot of carbs...AND...I'm insulin resistant. And I have the hormone thing to deal with.

But be patient, the weight will eventually come off. You may need to tweak your diet or workouts.

Jules190179

I'm 34, and I know it is much more difficult to lose it after 25! I guess I am just starting and so need to be more patient. I just feel so awful at the weight gain and how it has crept up on me. I've been reading up on metabolic enhancing foods and the 'right fats', so might try to make a few changes there.

climbamnt

Hi op

Your stats are very much like mine :flowerforyou:

I 'think' from your post that your are not eating enough, you need to NET 1200 minimum a day. MPF already has a deficit built in so you need to eat back your exercise calories. I may have miss read on that though.

You also need to give your body time to adapt to a new routine.

Personally I would eat 1500cals NET a day for a month then see how you are doing, take measurements and photos as well. The scale can be a big fat liar. After at leat 4 weeks see how you are doing and looking and re assess. You should be aiming for 1lb a week loss with only 30lbs to lose.


And while carbs and pasta aren't the devil the MPF suggestions on protein can be quite low, I'd up your protein to 25% fat to 30% and carbs to 45%.

You also might want to add some strength training in to help preserve your lbm so when you hit your goal you've maintained your muscle mass helping to avoid the dreaded skinny fat :laugh: this can be through lifting weights or even body weight exercises.

I hope this helps and makes sense :drinker:

This person is awesome, listen to them!

H_Factor

Jules,

The problem you're having is all the pasta you're eating. When you take in high glycemic index (GI) foods, this causes and insulin spike in your body that tells your body to stop burning fat and muscle and start burning the ready-to-burn energy (pasta's carbs) for energy instead. You'll have to give that up if you want to see results.

I don't recommend going below 1200 calories per day. To see results, you'll need to make sure you're getting the majority of your carbs from vegetables, not breads, rice, or grains. I know the USDA has the food pyramid that says you need a metric ton of breads, rices, and grains, but when has the USDA been right about anything?

I encourage you to look into the glycemic index, insulin response, and intermittent fasting for further research.

Cheers,

Jeff

NO

Carbs dont stop you from losing weight. Excess calories do.

More details are needed.

Weight , height, goal, body fat if known,

Thanks

Actually, I agree with both what Jeffers said and with this objection. YES, calories in vs. calories out is the most important metric. HOWEVER, I have found that when I focus on eating carbs with a low glycemic index rating....carbs that do not cause an insulin spike...I do A LOT better (even when I'm eating the same number of calories). Yes, most veggies have a low GI rating...but so do several fruits. I eat some type of berries most days. I eat a juicy apple most days. I eat grapefruit. And, yes, I eat veggies. Another issue with higher GI foods is that they are digested faster, causing you to get hungry sooner. Eat lower GI foods, particularly those with fiber....and you stay satiated longer. if you want pasta or bread, get whole grain (not whole wheat).

ILiftHeavyAcrylics

Jules,

The problem you're having is all the pasta you're eating. When you take in high glycemic index (GI) foods, this causes and insulin spike in your body that tells your body to stop burning fat and muscle and start burning the ready-to-burn energy (pasta's carbs) for energy instead. You'll have to give that up if you want to see results.

I don't recommend going below 1200 calories per day. To see results, you'll need to make sure you're getting the majority of your carbs from vegetables, not breads, rice, or grains. I know the USDA has the food pyramid that says you need a metric ton of breads, rices, and grains, but when has the USDA been right about anything?

I encourage you to look into the glycemic index, insulin response, and intermittent fasting for further research.

Cheers,

Jeff

NO

Carbs dont stop you from losing weight. Excess calories do.

More details are needed.

Weight , height, goal, body fat if known,

Thanks

Not necessarily true. If you are insulin resistant then carbs (Pasta, bread) can cause you to NOT lose weight.

If we knew your age, that would help. I'm in my 40s and when I tell you I cannot lose weight for anything, I'm not lying. I eat between 1,500 and 1,600 calories a day on a regular basis (If I eat less I will not be able to function) and burn between 2,500 - 3,500 calories in a day, depending on my workout. The weight doesn't drop like it did when I was in my 20s or 30s.

I'm also allergic to gluten, so I do not eat a lot of carbs...AND...I'm insulin resistant. And I have the hormone thing to deal with.

But be patient, the weight will eventually come off. You may need to tweak your diet or workouts.

There's an understood "barring medical conditions" caveat to that, although medical conditions don't exclude one from calories in/calories out they just change the calories out side of the equation.

But assuming the OP is healthy (and she needs to give it more than 2 weeks before she decides there's something wrong) there's no reason for her to give up pasta.

ILiftHeavyAcrylics

I'm 34, and I know it is much more difficult to lose it after 25! I guess I am just starting and so need to be more patient. I just feel so awful at the weight gain and how it has crept up on me. I've been reading up on metabolic enhancing foods and the 'right fats', so might try to make a few changes there.

Don't be discouraged. I started losing my weight at 27 and I didn't find it difficult at all once I figured out how to log accurately, and I have several ladies who are in their 40s and doing great on my friend list.

Be sure when you are researching that you're reading reputable sources. They should link to actual studies. If they say "studies show" but don't give an actual study (preferably more than one) then take whatever they're saying with a grain of salt. It's good to research but there's plenty of junk science to go around online.

deksgrl

Just no.

By reducing calories too much, you will actually burn away muscle and then you will still not be happy with how you look when you reach your goal weight because you will still have a high body fat %.

Your age doesn't have that much to do with it. I am 50 and I'm successfully losing weight on much more calories than that.

LorinaLynn

I'm 34, and I know it is much more difficult to lose it after 25! I guess I am just starting and so need to be more patient. I just feel so awful at the weight gain and how it has crept up on me. I've been reading up on metabolic enhancing foods and the 'right fats', so might try to make a few changes there.

I'm 41. When I tried losing weight in my early/mid 30s, and tried cutting calories below 1000, weight loss was REALLY hard. Painfully slow, and I felt like crap.

When I joined here at 38, I ate at a reasonable deficit (usually between 1800-2000 or more total calories a day) and while I wasn't dropping tons of weight quickly, I was losing at the right rate and didn't feel deprived at all. It actually felt... easy.

I think of it like trying to fell a tree. You can push and push and push with all your might, and you're working really hard, but that tree isn't going to come down. If you're using the right tools and using them correctly, taking it down is a snap.

MikeBenWilliams

It absolutely does matter if you eat all that starch. Just because MY Fit Pal recommends it doesnt mean it is right for your specific metabolism. We need to stop treating the body like a simple math equation (calories in, calories out) and start realizing the complex biochemistry that is the metabolism. Clearly what you are doing is not working,

Unless she has a medical condition it doesn't matter. She is governed by the same laws of thermodynamics as everyone else. She does not have to give up pasta to lose weight. She's been at this for TWO WEEKS and you're suggesting she give up food she loves. That's sounds healthy and sustainable :noway:

Funny I actually didn't suggest her to give up anything. I just stated if she is not seeing results, then something is not working for her and maybe she should play around with her macro nutrients a little . And if you actually believe the laws of thermodynamics are all that dictate metabolism and body fat then you know nothing about hormones. Maybe you should take biochemistry.

Jules190179

Ah Ha! I have lost inches not weight!! I was sooooooo hot last night I found my summer nighty, which was claustrophobic and restrictive to wear, it was so tight I couldn't move in it (sorry if that's too much info for some!!) , and that was about three weeks ago. I wore it last night and was not only cool but very comfortable, able to move about without feeling restricted at all. So, I feel much better and more motivated this morning. I shall have a piece of toast for breakfast, rather than fruit, and go on my treadmill as usual!
Thanks for everyone's support and advice. It is hard to know what is right as we are all different. But something is working somewhere. A few adjustments along the way until I get it right and I'll be there before you know it! :laugh:

SJLS2013

Oddly, I find the inches come off before the weight and you haven't been at this long, so keep going and I'm sure you will see results

As for the ton of advice about 'right' foods and 'wrong' foods- I find it far too time consuming and annoying to keep track of it all- I just try to stick under my calories goal and get a good workout between 4-6 times a week and it seems to be working for me

Iron_Feline

It absolutely does matter if you eat all that starch. Just because MY Fit Pal recommends it doesnt mean it is right for your specific metabolism. We need to stop treating the body like a simple math equation (calories in, calories out) and start realizing the complex biochemistry that is the metabolism. Clearly what you are doing is not working,

Unless she has a medical condition it doesn't matter. She is governed by the same laws of thermodynamics as everyone else. She does not have to give up pasta to lose weight. She's been at this for TWO WEEKS and you're suggesting she give up food she loves. That's sounds healthy and sustainable :noway:

Funny I actually didn't suggest her to give up anything. I just stated if she is not seeing results, then something is not working for her and maybe she should play around with her macro nutrients a little . And if you actually believe the laws of thermodynamics are all that dictate metabolism and body fat then you know nothing about hormones. Maybe you should take biochemistry.

Apologies - I got you mixed up with someone who did suggest the op cut out pasta.

We ARE all governed by the laws of thermodynamics though - but I didn't say it was all that mattered, and I have taken biochem - thanks though.

Also no-where in your post did you suggest she "play around" with her macros.

That said my point still stands. And since the op has lost inches - what she is doing clearly is working for her. So the starches she eats don't affect her weight loss.

Again, unless you have a medical condition (including hormonal ones) you don't have to cut down/out starches to lose weight.

OP:

Congrats on the inches lost - this is why everyone should take measurements and photos and not just focus on the scale :drinker:

Jules190179

Thanks, just trying to find your reply that gives me the amended % of protein etc. Mine seems to have re-set and I am way over on protein from a tin of tuna and two chicken drumsticks that I intend to have for tea!!:frown:

Iron_Feline

Thanks, just trying to find your reply that gives me the amended % of protein etc. Mine seems to have re-set and I am way over on protein from a tin of tuna and two chicken drumsticks that I intend to have for tea!!:frown:

LOL, yeah the reboot of the design seems to have screwed with a lot of peoples settings :noway:

kpritchard87

Hey, I previously tried Atkins diet (High protein, low carb) had great results but felt ill, so switched to low calorie (1000-1200) and had no weight loss.

When you eat that little you are loosing muscle not building it, and your metabolism slows right down to compensate for eating so little. Eventually to carry on loosing weight you have to keep lowering your calories which is unsustainable unless your happy to starve your whole life.

Why not read up on weight training and building some muscle as oppose to loosing scale weight? A 140lb woman for example can be a size 8 or a size 14 dependant upon their body fat percentage. It is much better to have more muscle as you can also eat more.

I would recommend reading the book called New Rules of Lifting for Women. It has great advice about exercise and nutrition. I've been doing it for 5 weeks now and saw results within 3 weeks - smaller measurements everywhere and i've been eating more than I ever have before. You would never get results that fast with cardio and low cal diet - trust me ive tried!

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

read this for inspiration - weight lifting is life changing. I will never diet on low cal ever again!

MikeBenWilliams

It absolutely does matter if you eat all that starch. Just because MY Fit Pal recommends it doesnt mean it is right for your specific metabolism. We need to stop treating the body like a simple math equation (calories in, calories out) and start realizing the complex biochemistry that is the metabolism. Clearly what you are doing is not working,

Unless she has a medical condition it doesn't matter. She is governed by the same laws of thermodynamics as everyone else. She does not have to give up pasta to lose weight. She's been at this for TWO WEEKS and you're suggesting she give up food she loves. That's sounds healthy and sustainable :noway:

Funny I actually didn't suggest her to give up anything. I just stated if she is not seeing results, then something is not working for her and maybe she should play around with her macro nutrients a little . And if you actually believe the laws of thermodynamics are all that dictate metabolism and body fat then you know nothing about hormones. Maybe you should take biochemistry.

Apologies - I got you mixed up with someone who did suggest the op cut out pasta.

We ARE all governed by the laws of thermodynamics though - but I didn't say it was all that mattered, and I have taken biochem - thanks though.

Also no-where in your post did you suggest she "play around" with her macros.

That said my point still stands. And since the op has lost inches - what she is doing clearly is working for her. So the starches she eats don't affect her weight loss.

Again, unless you have a medical condition (including hormonal ones) you don't have to cut down/out starches to lose weight.

OP:

Congrats on the inches lost - this is why everyone should take measurements and photos and not just focus on the scale :drinker:

I completely agree.