decent nutrition, lots of exercise. STILL Gaining weight!

PhoenixStrikes

I understand that things take time but I have been logging nearly a month now and bouncing between the same 5lbs. I jog/walk at least 8-10 miles a week, hike mountains and do yoga to burn on average 500 calories a day 3-4 days a week and have cut my calories back to about 1200 AFTER exercise, more like 1500-1800 before hand. My BMR is about 1450 so I want to make sure I at at least eat that much. Will some one check out my diary and let me know where I can improve?

Penny_Harrison

Hi there! Sorry your diary is not open so can't view it.

nomeejerome

Overestimation on exercise calories or intake? Inconsistent logging? It has only been a month? People will need more info.
Also, your diary is not open.

PhoenixStrikes

I didn't realize it was locked, how do I unlock it? I use a heart rate monitor, calories are accurate and log faithfully every bite I take in.

nomeejerome

I didn't realize it was locked, how do I unlock it? I use a heart ate monitor, calories are accurate and log faithfully every bites take in.

Settings>>diary setting>>>set to public

PhoenixStrikes

Thanks, please excuse me from before but it is open now.

3dogsrunning

I didn't realize it was locked, how do I unlock it? I use a heart rate monitor, calories are accurate and log faithfully every bite I take in.

I also second opening your diary.

Please keep in mind that HRMs are not the be all end all that many people make them out to be.

First of all, under ideal circumstances their calorie estimation is based on steady state cardio. And there are a number of things that can affect their accuracy on top of that.

Two great posts on the matter
http://www.myfitnesspal.com/topics/show/773451-is-my-hrm-giving-me-incorrect-calorie-burn

http://www.myfitnesspal.com/topics/show/1044313-this-is-why-hrms-have-limited-use-for-tracking-calories

Mokey41

Are you using a reliable HRM with a chest strap? You don't look very big and your burns for 45 minutes of walking or running look really high. If you're eating those back could be a big part of your issue.

3dogsrunning

Thanks, please excuse me from before but it is open now.

You don't have a weight posted but with 12 lbs to lose and looking at your pic, you aren't burning 500 calories walking for 45 minutes. Consider that the "average" burn for running is about 100 calories per mile, you are burning more walking for 45 minutes than most would running 5 miles in a similar time.

if you have a polar you can check this out
http://www.myfitnesspal.com/topics/show/548645-setup-polar-hrm-for-more-accurate-calorie-burn-for-known-bmr?page=20


Also, how do you measure your food?

crisbabe81

I would change your macros to a lower percent of carb intake. I personally have mine set to 40% carbs, 30% fat and 30% protein. I lose 1-2lbs a week. I'm working out 4-6 times a week and it works good for me. I would do more brown carbs (brown rice, whole grains etc).

Do you weigh and measure all your food. That is another common mistake is estimations, you could be consuming more (or less) than you thought if you aren't measuring and weighing your food.

PhoenixStrikes

Yes, it's got a chest strap and when I burn those calories I'm pushing myself into a 12 or 13 minute mile in 115 degree weather, I'm definitely burning calories. Also, I push a 4 person stroller with over a 100lbs of kids in it up hills part of the way. That's something the MPF app does not take into consideration. I weigh around 155lbs and am 5'6".

andrealeestottlemyer

Having the same problem and it is driving me crazy!

whierd

Yes, it's got a chest strap and when I burn those calories I'm pushing myself into a 12 or 13 minute mile in 115 degree weather, I'm definitely burning calories. Also, I push a 4 person stroller with over a 100lbs of kids in it up hills part of the way. That's something the MPF app does not take into consideration. I weigh around 155lbs and am 5'6".

The temperature does not affect your calorie burn.

Well, you are either overestimating your calorie burn, or underestimating your calorie intake.

Do you weigh your food?

3dogsrunning

Yes, it's got a chest strap and when I burn those calories I'm pushing myself into a 12 or 13 minute mile in 115 degree weather, I'm definitely burning calories. Also, I push a 4 person stroller with over a 100lbs of kids in it up hills part of the way. That's something the MPF app does not take into consideration. I weigh around 155lbs and am 5'6".

Heat will affect the perceived exertion, however, it does not affect calorie burn. If you read the link above, heat is one of the factors that affects a HRM accuracy. Yes, you will burn a bit more pushing more with the stroller but it is still a high burn.

ETA - how do you measure your food?

PhoenixStrikes

Great suggestion on the brown rice and what not, that's an excellent point. Also, yes those calories are accurate. I move for 45-60 mins non stop pushing a 100+ stroller with 4 kids in it. My heart rate is over 150 and some times as high as 190 when I'm really working. I do use a polar so I'm checking out that link now.

PhoenixStrikes

Yes I track my food with cups and measuring spoons and all those good things.

3dogsrunning

Yes I track my food with cups and measuring spoons and all those good things.

Get a scale. It is the most accurate.
You are over/underestimating somewhere. If you don't think it s exercise, it has to be food.

PhoenixStrikes

Thank you! I actually had one and accidentally left it on the stove after I turned the oven on. The outcome was... Depressing. It's definitely on my list but I need new running shoes first!

_Zardoz_

Cups are not accurate for solids. Buy yourself a scale its more important than the shoes of your serious about losing weight

Cheeky_and_Geeky

I suggest giving it some more time. I bet your gaining muscle. If your pants are fitting more loosely, then I think your doing fine.

PhoenixStrikes

Yes! Either way I'm feeling better! And isn't that what really counts?

Spresto2

Hey there!! I have been in your shoes, as far as "doing all the right things and not losing/gaining". I think the likeliest culprit is what others have already in some form another mentioned. And you may not want to hear it!!! You are probably giving yourself more credit in exercise than what your body is really burning. I have used a variety of monitoring devices to measure my burn rate and no matter what I use, MFP over-calculates compared to what my HR monitor or Bodymedia (a device that measures HR as well as skin temp and other factors to know what was burned up) calculates by 50-300 calories per workout!!! It's so sad. Heartbreaking really...but since I've been manually entering my calories from the bodymedia device's idea of my burn, I've been finally going down in weight. Finally!!! After years of trying to figure this out. Since you eat back the calories, which is fine, you can see where this would cause problems, especially if the particular exercises you are doing are the most inaccurately configured ones on MFP. MFP burns may be appropriate for 'some', but like others have said, if you are only in need of losing 10-15 lbs, you aren't burning that many calories. Also, to allow for a little extra error of measurement, don't eat back ALL the calories MFP tells you can you can eat back. Most ppl on here say to eat back only 50% or a little more, to be super super safe and to make sure you are energized enough. If you start feeling hungry or woozy, eat something light to help. And see how that goes! Of course, be sure your food input is correct too. Don't underestimate any foods. GOOD LUCK!!!!!! And PS...I know my ticker says "0 pounds lost" but I'm down about 13 lbs now. My ticker is set from 2 years ago, haha and I didn't have the heart to add the extra weight I'd gained. 1 more lb. and I can start showing a loss on the ticker.:bigsmile:

Cp731

your sodium intake is incredibly high and sometimes so arnt your carbs.
you can cut out eating back your exercise cals for a month and lower your sodium by at least 1200 and carbs by 100 see if that makes a difference

MyaPapaya75

I was going to say the same thing about your sodium and carbs...Also if you look at your diary over time adding cals verses workouts your more of at a maintaining standpoint...that might be why the bouncing with the same 5 pounds..might be time to rev it up and change things..but you look great and kudos to you!....maybe try something like Insanity or P90X...

Cp731

Cups are not accurate for solids. Buy yourself a scale its more important than the shoes of your serious about losing weight

because weighing did this for me. My fish and chicken was several ounces smaller than the package said, I was eating 400 cals less than I was logging
the cups I was measuring out with an actual measuring cup were way off too, when weighed in grams on my scale, showed my cup portions were off at least 200-250 which meant I was eating wayyyyyyyyy below my cal goal, I was losing weight quite fast, which I did not want.

your still gaining which means your over eating

PhoenixStrikes

Thinking about calling it quits. my heart rate monitor doesn't record correctly and the hour long exercises I've been doing are for nothing and I have to cut my calories down to near starvation in order to lose more weight. A life of 1200 calories a day with no carbs or salt sounds like a living hell. And 3-4 days of grueling exercise sounds just to balance out is no way to live. I refuse to starve myself and apparently that's what I have to do. Losing the fist 30lbs wasn't this hard so this just might be the size I'm meant to be!

3dogsrunning

Thinking about calling it quits. my heart rate monitor doesn't record correctly and the hour long exercises I've been doing are for nothing and I have to cut my calories down to near starvation in order to lose more weight. A life of 1200 calories a day with no carbs or salt sounds like a living hell. And 3-4 days of grueling exercise sounds just to balance out is no way to live. I refuse to starve myself and apparently that's what I have to do. Losing the fist 30lbs wasn't this hard so this just might be the size I'm meant to be!

You do not have to eat 1200 calories or do gruelling workouts. Just because your HrM may not be accurate doesn't mean you don't burn any calories, you just have to be conservative with the number , eat a portion of them like 3/4 or 1/2, measure/weigh your food and log consistently and accurate. Do what exercise you enjoy.

Honestly, the "meant to be this size" is a cop out. Losing weight isn't exactly hard but you need to be patient and consistent.

TrailNurse

I think at this point if you started weight training, you are going to start shrinking fast. It seems to me like the exercise you are doing (pushing a heavy stroller) is building muscle and that's probably why you are gaining and losing the same 5 pounds. Looking at your diary, some days you do great and other days, not so good. I think you should ditch the bread and cereal and up your calories to at least 1500-1600. You have to be consistent day in and day out. My advice....add lean meats and vegetables and you won't gain fat. With a few tweaks in your diet and weights, you will start building serious muscle and shrinking in size. Forget the scale. Measure only.

When I started weight training I was a size 8-10 and a year later I am a size 2. I increased my calories and started heavy lifting. Don't give up!!! Change it up!!!

My diary is open if you want to take a look at my diet and exercise.

PhoenixStrikes

Thank you for he great advice, I'm going to really take it to heart. It looks like you've done an amazing job getting into shape and really know what your dong! Thnk you for taking the time to help me out.

Francl27

I agree with getting a scale first thing. It makes a HUGE difference. You're probably underestimating some things too, so no I don't think you have to starve yourself. Another option is to use TDEE-20%.

CardiacKev28

Do you eat anything with sugar alcohol? Research has found that some people stop losing any weight when they eat anything with any kind off sugar alcohol. Check the ingredient list