Wish this was eaiser.
Replies
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Perhaps I am being a little inpatient, No everything is measured and calculated according the labels. I am logging everything down to my gum and still..no difference. Maybe it just takes a little longer to see some sort of result. I just want to know that what I am doing is working.
Patience
Patience
Patience
It's been a week.6 -
So, I am a week in, Wed-Sat I lost 3 pounds, From sun-today, nothing. I am eating roughly 1200-1400 calories a day. I am drinking slim fast for breakfast and lunch, I have a 100 calorie snack in the afternoon then I have a larger dinner ( 600-750) I am also limiting diet soda for dinner and drinking about 90 oz of water a day . I am well below my grams for fats, carbs and proteins and even the percentage that MyFitnessPal wants. So I am not understanding what I am doing wrong. Is my dinner too many calories? I've tried eating lunch and my slim fast for dinner and just cant do it.
By the time I get home I am hungry, but again I am calculating everything and I'm still not losing. According to myfitness pal I should be losing 2 pounds by just eating 1450.
I have been walking during my lunch so I am burning around 200 calories or so. I may start working out at home to get a better calorie burned..but other than that?
Fats, Carbs and protein grams given by MFP is what you need to be eating - they are minimums generally. You need to make sure you are eating what it tells you for fat, protein and carbs, or more, as long as you are still at your calorie goal, it's fine. That will help with satiety.3 -
You've lost 3 lbs in a week. That means you've exceeded the goal of 2 lbs. Weight loss is not linear. My trainer has to remind me that if I eat healthy (and at a deficit), get my exercise in, the weight will come off. Sometimes at .5 lbs a week, sometimes at 3 lbs. a week. This is a long-haul lifestyle. You can't gauge your success on a week.1
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while I am much older than you (48), I started at 260lbs like you...I ate like crap and was a couch potato. In the first 9 months I lost 72lbs... it was slow and steady, some weeks i didn't lose, others I gained but for the most part it was a steady loss. I have been on every diet known to man over the years, lose the weight gain it right back because "diets: are not sustainable. You want to lose weight and keep it off, you have to change your lifestyle all together. I changed what we ate, how I cooked, started exercising (that in itself was like a slow death to me because I have 2 herniated disk in my neck and 4 in my lower back as well as permanent joint damage) I started by making small changes every couple weeks until it just became part of my routine. Like me, you did not gain all that weight overnight or in a week or even over a few months you are not going to lose it overnight. There are no good or bad foods, there are simply foods and you can eat them all if you want to, just in moderation. You will find what is "worth" the calories to you and what's not, it differs for everyone. Do you plan on drinking two of your meals for the rest of your life? I would hope not... Like the above poster said, sustainability is key. losing weight is not a sprint, it is a marathon, a life long commitment. Patience and forgiveness goes a long way in a lifestyle change. I gained some weight over the holidays and that forgiveness is exactly the reason why I didn't give up all together... Good luck!3
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I'm going to reiterate what others have said. Have patience.
I lost 110 lbs in just under 3 years. Did I want it to go faster? of course I did. was it frustrating? heck yes it was. was the time going to pass by either way? yup.
like others have said; focus on eating things you like, weighing everything, remember that lots of things can cause water retention.
I personally started by walking a few times a week and eating the same things I always did just less. Over time my eating changed to manage my hunger levels.
Really focus on making sustainable and long haul choices; one at a time, don't overhaul your life in a week. I can tell you from experience it likely won't last. For example: I can't vow to give up cake because I know that's not going to lead me to success I'm going to eat cake. BUT I CAN vow to eat cake less often, only a small slice for my birthday or my nieces birthdays. Something like that is more sustainable for me.4 -
Seems like you’re doing good so far. It took me well over a month to lose 5 pounds.
I’ve been trying to keep in mind that it took me 4 years to get as fat as I am now and that it’ll take as long to get it off and a lifetime to keep it off..0 -
The key here is to manage your expectations and create sustainable habits.
^Took the words right off my keyboard.
As far as your weight loss rate, one week is not long enough to be concerned, weight loss won't be linear due to fluctuations in hydration, hormones, sodium intake, and other factors. If you elect to weigh yourself daily, use a trend app like Libra to analyze the data over time, not focus on day-to-day loss. As long as the trend is moving in the right direction, you're on the right track. Personally, I weigh myself daily and see routine peaks and valleys +/- 2lbs or more over my weekly averages. Definitely look at the sustainability of your nutrition and lifestyle choices since you're targeting to lose over 100lbs; though this goal is very achievable (there are numerous posts in the forums of people successfully losing this amount of weight), it will take time. Even if you're lucky/diligent enough to sustain a 2lb/week loss rate for the duration of weight loss (unlikely, especially as you get closer to your goal weight), it will still take a year to reach your target of 150. You need to gear your choices to a system to which you can adhere. Focusing on building healthy habits will also help you maintain your reduced weight and healthier lifestyle. Specifically regarding the slimfast shakes, some find that consuming liquid meals lack in satiety, which could be contributing to your hunger before dinner. Others (myself included) find that increasing protein and fat percentages over the MFP defaults improves satiety. All that said, it does come down to consistently eating at a caloric deficit, which you certainly have a grasp of. Keep hitting that calorie goal, make nutritional adjustments you can live with and you'll get where you want to be!
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Give it more time.
I would generally say to wait a couple of weeks after making a change before evaluating how things are going- unless you are doing extreme things or experiencing negative health as a result of what you are doing.
Be patient.
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Perhaps I am being a little inpatient, No everything is measured and calculated according the labels. I am logging everything down to my gum and still..no difference. Maybe it just takes a little longer to see some sort of result. I just want to know that what I am doing is working.
Ain't no perhaps about it. You are being ridiculously impatient. After one week and losing 3 lbs you are getting discouraged? Did you gain at a rate faster that than.
How many lbs per week are you set up to lose? You may be trying too large a deficit and making it harder on yourself. The idea isn't to do it fast. The idea is to do right and in a sustainable way after the weight is lost. Keep it off and learn how to eat without gaining along the way.
If you thought every week was going to be a big loss week, how are you going to handle it when the scale doesn't move for 2 or 3 week? That WILL happen at some point. It does to all of us.9 -
Others have said weight loss is not linear. That's true: It's a bumpy series of ups and downs, with an overall downward trend.
Furthermore, you are probably premenopausal. For many women, menstrual cycle water weight fluctuate by 5+ pounds, and that can occur at different points in the cycle for different women.
Others advised patience. They're right.
Here's the definition of patience, for a premenopausal woman: Stick to a new routine for about 6 weeks, through a whole monthly cycle, plus a bit. If you become seriously fatigued or weak or have other negative health symptoms during that time, eat a little more. Otherwise, stick to it.
You mention hunger. I agree with those who say you should ditch the Slimfast, replacing it with actual food. If you're still hungry, experiment with what and when you're eating to find a routine that better satisfies you.
Certainly, eat a sensible amount of protein and fat, for adequate nutrition. The MFP goals are a reasonable starting point; try to come close with protein and fat.
Beyond that, experiment. Different people find different things filling. Some find protein filling, some find fats filling, some need volume (often lots of fiber-rich veggies), some need complex carbs like potatoes or rice. Some people do best if they eat breakfast, some do better if they skip breakfast. Some budget calories for snacks during the day or evening, while others avoid snacks like the plague. Figure out what you need.
Personally, I think it's a good idea to use the weight loss process to find a satisfying way of eating that will not only let us lose weight, but also to stay at a healthy weight, in good health, permanently afterward. This will require balancing calories, nutrition, satiation, practicality and family/social factors. That's complicated, so start figuring it out now.
Finally, on average, it leads to more successes when people find a weight loss approach they can comfortably stick with on the overwhelming majority of days, even if that means slower weight loss.
I've been here since mid-2015, while losing about a third of my body weight, and now heading into year 3 of maintaining a healthy weight. I've seen a bunch of people succeed here, and a bunch of people disappear.
Among the successes, steady moderate progress is the most common pattern.
Among those who disappear, the pattern is mor likely to be white-knuckling big calorie deficits (fast loss rates), using fad diets people don't plan to adopt long-term, demonizing/eliminating certain "bad" foods they say they love, relying on supplements, and that sort of things.
Often, if this group ultimately succeeds, they've alternately white-knuckled and binged/"cheated" so much along the way that they arrive at goal weight later than the moderate, persistent loss people. Then they still need to figure out how the heck to maintain there.
These aren't universal patterns, but they're common.
Think things over, experiment a little. Best wishes!
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HoneyBadger155 wrote: »I agree to ditch the Slim Fast. A salad with some shrimp, chicken, or avocado will do a heck of a lot more to fill you up and it will give you much better nutrition. Plus, a real lunch may help you keep dinner to a more reasonable size, especially if you keep your afternoon snack in there.
You're only a week in, and already frustrated. I'd say you need to revise your take on this. Sounds like you're going overboard with the changes, which means at some point, you won't be able to stick with them, and then you will probably gain back everything (if not more) than you've lost. Choose a couple smaller things to change, and start doing things you can keep up long term (Slim Fast is not a long term solution). Maybe substituting sparkling water for soda the first week. Then switch from ranch to balsamic vinaigrette the next week on your salad. Start measuring everything the following week. After that, start measuring and tracking everything.
Smaller steps may not make things magically fall away at a too-fast rate, but they WILL help you get where you want to go and stay there.
Start with some smaller changes, and give your body time to adjust.
Also, when you are tracking, be sure to include things like sauces, dressings, cooking oils, toppings, or other things that are "added" to your food. I've had some sauces that could literally double the calories in a meal while adding very little substance.
THIS^
ditch the slim fast, are you going to drink slim fast for breakfast and lunch everyday for the rest of your life? doubt it, so dont. Now I used to drink it for breakfast, but that was on and off my diet, I likes it and it had some nutritional things in it I was lacking, and im not a breakfast eater, but it didnt work for me, so ive played around with some things and found what works well for me is this.
I dont eat breakfast, it makes me more hungry, I occasionally have a light 100-150 calorie snack at 10, but usually not. I wait til noon, eat a lunch of about 400 calories, an afternoon snack of 100-200 calories and the rest at dinner.
I made little changes to my meals like today I had chili and skipped the cornbread and cheese. sometimes I will have a salad and skip the croutons and use light ranch instead of regular. I no longer put creamer in my coffee. Making small changes in your regular eating habits can have a huge impact.
And as everyone else said, be patient, weight fluctuates day to day. Friday I was 156.4, Monday I was 157.6, and Tuesday I was 156.6 and that was at the same time each day right after I got up.1 -
@AnnPT77 That was amazing... :flowerforyou:10
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Your body is in shock, and that isn’t very many calories plus slim fast is terrible for you and the sugar can cause cravings. Do you like eggs? Or oatmeal? Keep up the good work it’s rough out their!!!19
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Take before and after photos. They speak louder than numbers on the scale.
also take measurements once a month, seeing visually that you’ve lost a half inch or an inch is also super rewarding.
As long as you know your putting in the effort and not doing anything wrong. Staying within macros, and putting in some effort to exercise. Ditch the scale till maybe once a month weigh ins. My highest I was 230, it was a horrible process taking months. And gaining and losing after two babies. It’ll come, trust the process and be honest with yourself xoxo1 -
quiksylver296 wrote: »@AnnPT77 That was amazing... :flowerforyou:
Aw, gosh, thank you! <blush>5 -
Perhaps I am being a little inpatient, No everything is measured and calculated according the labels. I am logging everything down to my gum and still..no difference. Maybe it just takes a little longer to see some sort of result. I just want to know that what I am doing is working.
What do you mean, "no difference?" YOU LOST 3 LBS!!!
I've been doing this steady for 15 days. I have lost 7 lbs (first week was mostly water weight, 2nd week was more modest at 2lbs loss.) I weigh myself daily and I have weighed the same for the past 3 days. I know that by the end of the week I will see a loss. Maybe not 2lbs though. Maybe it will just be 1 lb, and the following week I will lose 2.5 or 3.
Just relax, keep logging and tracking - and I strongly suggest you ditch the slim fast and eat real food. Real, yummy food.
My diary is open. I unfortunately eat a lot of the same crap over and over because I like it, it's predictable, it's easy - but I could just as easily mix things up more. In fact on Sunday I did - I had fruity pebbles instead of my usual plain greek yogurt and total cereal. LOL2 -
When I lost the majority of my weight I was seeing a dietician. She told me realistically you can expect to lose 1% of your weight a week. So if you're at 260 now, the max weight loss you should expect is 2.6lbs. When you start losing weight, that number will get even lower. Right now I am at 194lbs, which means I can only lose 1.94lbs a week eating my recommended 1370 calories a day. I'm fine with it. In high school I crash dieted and lost way more, but I was only eating 200 calories a day. I gained it all back PLUS more.
To lose 1 pound, you have to burn 3500 calories. That means each day of the week you have to burn 1000 calories JUST TO LOSE 2 POUNDS! Someone my weight burns 2300 calories a day naturally. That means to lose two pounds, I can not eat more than 1300 calories in ANY given day. It is difficult, but we got overweight by eating too many calories. Now we have to do the opposite to lose them.
Also, it doesn't matter where the calories are coming from. If you're drinking a 250 calorie Slimfast as your lunch, you could just as well have an apple, 3 ounces of deli chicken, and an ounce of cheese for that same amount of calories. You'd also feel more full and have more energy.5 -
And please please do your best to MEET your minimum fat, protein, and fiber goals, and don't be afraid of carbs. DO NOT LISTEN to all the BS diet advice telling you carbs/fat/sugar is the enemy. The only enemy is depravation of the things you love.
If you eat foods that satiate you (personally I try to have a minimum of 20g of protein at each meal) you will NOT feel deprived. I promise. You have to find the sweet spot that works for you.4 -
What's the hurry? You are only 1 week in and depending on how much weight you have to lose, losing at a fast rate is detrimental and unhealthy.
Using slim fast or other supplements is a bad idea for long term success. You never allow yourself the ability to learn the habits associated with successful weight management.
It is going to take you over a year to get to your goal weight. Give yourself the time and learn patience in this process.
Nothing worth having is acquired easily.2 -
You should work on your patience now because weight doesn’t come off any quicker the more you lose. It slows a lot when you get closer to your goal and you have to pretty much be a monk to get through it. I’m 6 lbs from goal and, provided I do everything right, I won’t be there for 3 freakin months.4
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