Where should I start. 46. And not loosing weight

lethan589

Ok. I'm 46 male . I try to do 3in cardio a day for 5 days
I have lower my carbs And Eating more protein
And I don't see any improvements, a month later I'm like two pounds heavier
I'm 5'7 now 217 pounds I want to be able to go under 200 any advice. I'm feeling more depressed now is frustrating to put the work and don't see any improvements

kommodevaran

You have to eat the amounts of calories MFP suggested, every day, and for real, by logging correctly, using a food scale and legit entries.

MichelleSilverleaf

Lowering carbs and eating protein won't make the difference you're looking for if you're not tracking your calories. If you're not doing that, start. Log everything, weigh solids and measure liquids. Do it consistently for a month and see where you're at, and don't go under 1500cal a day. Eat at most half of your exercise calories, less if the scale still isn't moving.

SezxyStef

Logging accurately and consistently and using MFP goal to stay in a calorie deficit is how you lose weight.

Exercise alone doesn't guarantee weight loss.
Logging doesn't guarantee weight loss.

only logging accurately and consistently and staying in the deficit does...

jemhh

lethan589 wrote: »

Ok. I'm 46 male . I try to do 3in cardio a day for 5 days
I have lower my carbs And Eating more protein
And I don't see any improvements, a month later I'm like two pounds heavier
I'm 5'7 now 217 pounds I want to be able to go under 200 any advice. I'm feeling more depressed now is frustrating to put the work and don't see any improvements

Carbs and protein both have 4 calories per gram. It sounds like you lowered one and then raised the other by more than you raised the first. You need to lower your overall calories. Hit at least your minimum protein (.8-1 gram of protein per pound is a reasonable level) and fat (.35-.6 gram per pound minimum) and fill in the rest with carbs or more fat or more protein. In the end, though, you need to lower your overall calories.

LiftHeavyThings27105

Hey, man! I know where you are......I was there not so long ago. This logging of everything can be a huge pita. But, it is worth it. It is now second nature to me. I actually can not believe that I have not always been doing this.

Essentially, everyone in here who has replied is correct. It is a matter of ACCURATELY logging everything that you eat. And counting calories (first and foremost). Messing with macros is secondary. Get the caloric intake correct and you are so ahead of the game.

Your training program will help, but nutrition is where it is (for you, right now).

Do you understand how MFP (myfitnesspal) does things? I did not when I first started. If you are looking at the post where she suggests 'eating half of your exercise calories'.....that might sound really weird. It did to me the first few times I heard it. It makes sense now....to me, anyway.

lethan589

Thanks everyone for replying I wanted to start November strong and try something different,
Since my first approach didn't work to well,But I knew I most be doing something wrong

Vladaar

lethan589 wrote: »

Ok. I'm 46 male . I try to do 3in cardio a day for 5 days
I have lower my carbs And Eating more protein
And I don't see any improvements, a month later I'm like two pounds heavier
I'm 5'7 now 217 pounds I want to be able to go under 200 any advice. I'm feeling more depressed now is frustrating to put the work and don't see any improvements

Almost same stats as I was till I started Ketogenic Lifestyle. Ive been losing 2+ pounds a week since. Ketosis will burn that fat away no matter your age.

MichelleSilverleaf

Vladaar wrote: »

lethan589 wrote: »

Ok. I'm 46 male . I try to do 3in cardio a day for 5 days
I have lower my carbs And Eating more protein
And I don't see any improvements, a month later I'm like two pounds heavier
I'm 5'7 now 217 pounds I want to be able to go under 200 any advice. I'm feeling more depressed now is frustrating to put the work and don't see any improvements

Almost same stats as I was till I started Ketogenic Lifestyle. Ive been losing 2+ pounds a week since. Ketosis will burn that fat away no matter your age.

Actually it was the calorie deficit

amyepdx

YepItsKriss wrote: »

...i think the word keto is starting to grate at my brain a little..

Totes !

lethan589

So. What my. Break down of. Fat protein. And carbs should be if I want to loose 1.5 to 2 pounds ?? I'm. Trying to stay at. 1500 cal per day

MichelleSilverleaf

The numbers MFP gives you most likely will be fine. It's less calories that will give you weight loss. At 1500 you're already at the low end, and given that you exercise a lot you should be eating more than 1500 cal a day. Eat to whatever number MFP gives you, and at most half of your exercise calories, and try that for a month.

lethan589

I will try. That and hopefully I will see results. Thanks

dwaynee68

If you are doing exercise regularly, you may not be eating enough with your body in starvation mode. Have a look at Burn the Fat, Feed the Muscle website. I just completed a 14 week challenge and by tracking EVERYTHING I ate (even the odd glass of wine) and exercising (weights and cardio) I dropped 25lbs in this time (all body fat not muscle). I was at 1600cal per day on a (40-50% carbs/30-40% protein and 20-30% fat). I found getting back to simple foods was the key - no more than 5 or 6 ingredients, logging too many items becomes a real chore. Create meals and recipes in MFP so they are a simple click rather than scrolling through each ingredient. Pick your protein then your carb and then the fat. This could end up as 4 ingredients - add some spices. MFP calculated I needed 1200cals to reach my goal weight but I had no energy to do any exercise, so you need to factor in your exercise levels as well.

kommodevaran

Don't just hope, and definitely don't just try! Weight up/down is simple maths. Follow MFP's instructions, don't cheat, be patient, and you WILL see results over time.

duckforceone

what helped me the most ever, was learning how my portions should look.

To learn that, first you will have to do the following.

Weigh every food, and calculate them to fit what MFP tells you to eat calorie wise and spread.
then start making food with that and show yourself what your portions should look like.
then you can slowly stop weighing food that you alreay know what it should roughly look like.

Also, if all you have is a normal scale, do not use it to gauge how you are doing. it's like saying that Zimbabwe is rich because it has 1 billion dollar notes.
You can be gaining weight either because you eat too much, or you are gaining muscle... or just retaining more water. You need a scale that also has bodyfat percentage, and you need to use a mirror and look at your clothes too. If you look better in the mirror, and the clothes are easier to fit into, it doesn't matter that you gained weight.

Muscleflex79

dwaynee68 wrote: »

If you are doing exercise regularly, you may not be eating enough with your body in starvation mode. Have a look at Burn the Fat, Feed the Muscle website. I just completed a 14 week challenge and by tracking EVERYTHING I ate (even the odd glass of wine) and exercising (weights and cardio) I dropped 25lbs in this time (all body fat not muscle). I was at 1600cal per day on a (40-50% carbs/30-40% protein and 20-30% fat). I found getting back to simple foods was the key - no more than 5 or 6 ingredients, logging too many items becomes a real chore. Create meals and recipes in MFP so they are a simple click rather than scrolling through each ingredient. Pick your protein then your carb and then the fat. This could end up as 4 ingredients - add some spices. MFP calculated I needed 1200cals to reach my goal weight but I had no energy to do any exercise, so you need to factor in your exercise levels as well.

so much garbage advice and woo in one post!

there is no such thing as starvation mode. how exactly do you know you lost "all body fat no muscle"? the "key" was a calorie deficit - not "simple foods" or "no more than 5 or 6 ingredients."

Tacklewasher

@lethan589 I'm sorry you have so many bad responses in your thread. You don't need keto (unless you choose to), starvation mode is a myth and it takes a long time of determined effort to gain muscle.

Read the stickies in the getting started and this forum. At 51 I was 330+ (scale didn't go past 300). In ~16 months I'm now ~220 and still losing (just not this week). The process is pretty simple, but not easy. I just followed how MFP is set up to work, ate less overall (with little actual change in my diet) and moved more (but ate the calories).

You can tailor what you do to you, but don't make it too complicated or restrictive. You want to change the way you "do food" forever, not just for your "diet".

Eat less than you burn and you will lose weight over the long run.

cronus70

As a newbie I would suggest you ignore macros for now. Concentrate on counting calories and the process of accurately logging your food I.e weighing your portion sizes. It can be a steep learning curve but once you get a handle on it, your progress will improve, your nutrition will improve and then you can start dialling in your macro levels to suit your activity and lifestyle .