Need ADVICE
blk7363
Posts: 17 Member
Started MFP in Jan 2016
Lost 22 lbs
Over the last 6 months I gained back 10
So I started walking 3 miles a day about a month ago
Have not lost anything and feeling frustrated and depressed
Lost 22 lbs
Over the last 6 months I gained back 10
So I started walking 3 miles a day about a month ago
Have not lost anything and feeling frustrated and depressed
0
Replies
-
have you recalculated your calorie goal since losing 22lbs?4
-
If you're not losing for a month it is very likely you are eating as much as you are burning.
So you need to eat less.
Do you use a food scale? What deficit are you aiming for?
0 -
No
Just kept starting weight and the goal weight
Where I wanted to be with losing a lb a week
1200 calories a day0 -
Edited out because I completely misunderstood original post...0
-
I use a food scale for everything and the last week have not used the calories I burned from activity
So should I just focus on my 1200 calories and ignore the activity calories I earn every day?0 -
you gained 10lbs while eating 1200 per day?0
-
Yes over the last 6 months
I got down to 130 and now I’m 140
Is walking everyday considered active or lightly active?0 -
Yes over the last 6 months
I got down to 130 and now I’m 140
Is walking everyday considered active or lightly active?
You should set up MFP to lose .5 week not 1. Walking as you described is considered exercise not part of your activity.
Did you setup MFP as sedentary, light active, active? Are you adding your walking on top of that?
Can you open your diary?0 -
I set it up for light active
Not sure how to open it for anyone to see0 -
I earn the exercise calories on top of my 1200 per day in my diary0
-
-
How active are you while you're at work? If your day is spent at a desk, you may want to change your base setting to 'sedentary' if you plan to add your walking calories separately as exercise. Per my fitbit, the number of steps required to get me from 'sedentary' to 'lightly active' is approximately equivalent to 3 miles. On days where my work requires sitting at my desk all day, it takes my intentional lunchtime walking to get me out of negative calories. If you aren't really active, and add your exercise calories separately, you might be double dipping.
Plus you might want to make sure your logging is precise and accurate.0 -
I’m not working
I walk 3 miles a day and have UA record synced with MFP and MapMyWalk also0 -
-
I’m not working
I walk 3 miles a day and have UA record synced with MFP and MapMyWalk also
I looked at your diary. You have been trying to eat +/- 1200 calories for a really long time (I went back a couple of months).
It appears at a glance you are consuming more food than what you have logged. Do you weigh/measure your alcohol? In addition many foods are not weighed using a food scale unless I am not understanding your 'method' of how you weigh your food.1 -
I’m not working
I walk 3 miles a day and have UA record synced with MFP and MapMyWalk also
I looked at your diary. You have been trying to eat +/- 1200 calories for a really long time (I went back a couple of months).
It appears at a glance you are consuming more food than what you have logged. Do you weigh/measure your alcohol? In addition many foods are not weighed using a food scale unless I am not understanding your 'method' of how you weigh your food.
you also may want to consider not 'spending' quite so many calories on alcohol.3 -
I do record alcohol as part of my calories
Use a food scale all the time where it has to be weighed like chicken breast pork meat and prepackaged foods
I go by what the nutrition facts on the label say0 -
I’ve been doing it this way for so long
I’ll have to be more aware going forward and try to not always eat the max0 -
I do record alcohol as part of my calories
Use a food scale all the time where it has to be weighed like chicken breast pork meat and prepackaged foods
I go by what the nutrition facts on the label say
Your issues are related to your weighing and logging properly. And no you are not doing it correctly or you would be losing weight this entire time instead of gaining.
Maybe take a look at the stickies at the beginning of the forums. I am linking a couple here:
https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p16 -
-
I do record alcohol as part of my calories
Use a food scale all the time where it has to be weighed like chicken breast pork meat and prepackaged foods
I go by what the nutrition facts on the label say
Yes but you need to be VERY careful about what the package describes as a serving. Just scanning the barcode and eyeballing a serving is where some folks go off the rails. Not saying you are doing that, but you need to really measure and weigh EVERY LAST THING you put in your mouth. If it wasn't weighed or measured than you really have no idea how much you are eating.
At 1200 calories and 3 miles/day walking you should be losing weight unless you have a medical condition. Have you been to a doctor? Otherwise, you are eating more than you think you are.2 -
And are you measuring the alcohol? A "glass" of anything can be way more then you think. For example, when I get a beer, a bottle is 12 oz, but the bar serves them from the tap at 16 oz a pop. That can add up if its more then one or even daily...1
-
I appreciate all the advice
I do measure alcohol and being that I don’t really do the bar thing
I have a shot glass that I use to measure the alcohol as well0 -
blk7363, I see that you've been diligently logging your food and that's great! The reason you're not losing is because the things you're logging in your diary aren't quite accurate. For example, let's look at yesterday's diary:
Beefsteak - Hearty Rye Seeded, 2 slices - there is a lot of variation in packaged bread, especially with the bigger slices like this. You really should weigh these slices of bread.
Brummel & Brown - Spread, 1 tbspoon (14 g) - make sure you're actually measuring the spread - 1 tablespoon doesn't go a long way on two slices of bread!
Generic - Sandwich-Mate American Cheese Singles - this is fine - a slice of American cheese is always the same size
Great Value - Large Egg Corrected, 1 egg - I know you're not eating it raw. Is it boiled? Scrambled? Fried? If you cooked it in any kind of oil or butter, you have to log it - a tablespoon of olive oil in a frying pan is like 120 calories.
Great Value - Breakfast Turkey Patties, 1 patty - fine
The pierogi guy - Farmer cheese, 5 pieces - holy moly, these look amazing. I am super jealous. Are you boiling these? Keep in mind the same thing with the egg - if you're frying them, you have to add the calories from the oil, too.
Walmart - Boneless Skinless Chicken Breast*, 7.8 oz - This is the entry for an uncooked chicken breast. How did you cook it? Did you weigh it before or after it was cooked? A 7.8 oz raw chicken breast cooks down to be a bit lighter. I found an entry for a 7.8 oz grilled chicken to be 290 calories, much higher than the 234 found here.
Sodexo Campus - Corn on the Cob, 2 Ear - it's pretty hard to measure corn on the cob, so I'm cool with this. Make sure to add any butter or salt! A tbsp of butter is 100 calories.
Pretzel Crisps - Garlic Parmesan, 1 crackers -eh, it's fine.
Alcohol Lady Bligh - Spiced Rum, 3 shot - Spiced rum is my jam. You sound like you had an awesome day. A regulation-sized shot is only 1.5, or three tablespoons. Most people are a bit more generous with their pours. If you're out and about, you'll have to wing it, but at home it's pretty easy to measure this. If you always use the same glasses, it becomes pretty easy to tell how much liquid is in the glass after a while.
Sorry for the wall of text, but these are my thoughts!4 -
One-quarter to one-third of your daily goal of calories is spent on alcohol! Make certain you have set your calorie goal to the proper amount based on your stats. Like others have said, weigh and log everything you eat accurately. Eat a variety of foods you like.0
-
If you've been doing the same thing and getting the same results, perhaps try something else. In my experience, 1200 calories is far too low for almost everyone. For someone at 140#, your estimated BMR with light activity is 1430 (which is probably conservative). Based on what I saw for your diet journal, you're eating below the RDA for protein. If you were my client, I would tell you to increase your calories to AT LEAST 1500, eating 25% of those calories from protein (95 grams or more), and stop having 5 shots of liquor.5
-
tomorrowperfume wrote: »blk7363, I see that you've been diligently logging your food and that's great! The reason you're not losing is because the things you're logging in your diary aren't quite accurate. For example, let's look at yesterday's diary:
Beefsteak - Hearty Rye Seeded, 2 slices - there is a lot of variation in packaged bread, especially with the bigger slices like this. You really should weigh these slices of bread.
Brummel & Brown - Spread, 1 tbspoon (14 g) - make sure you're actually measuring the spread - 1 tablespoon doesn't go a long way on two slices of bread!
Generic - Sandwich-Mate American Cheese Singles - this is fine - a slice of American cheese is always the same size
Great Value - Large Egg Corrected, 1 egg - I know you're not eating it raw. Is it boiled? Scrambled? Fried? If you cooked it in any kind of oil or butter, you have to log it - a tablespoon of olive oil in a frying pan is like 120 calories.
Great Value - Breakfast Turkey Patties, 1 patty - fine
The pierogi guy - Farmer cheese, 5 pieces - holy moly, these look amazing. I am super jealous. Are you boiling these? Keep in mind the same thing with the egg - if you're frying them, you have to add the calories from the oil, too.
Walmart - Boneless Skinless Chicken Breast*, 7.8 oz - This is the entry for an uncooked chicken breast. How did you cook it? Did you weigh it before or after it was cooked? A 7.8 oz raw chicken breast cooks down to be a bit lighter. I found an entry for a 7.8 oz grilled chicken to be 290 calories, much higher than the 234 found here.
Sodexo Campus - Corn on the Cob, 2 Ear - it's pretty hard to measure corn on the cob, so I'm cool with this. Make sure to add any butter or salt! A tbsp of butter is 100 calories.
Pretzel Crisps - Garlic Parmesan, 1 crackers -eh, it's fine.
Alcohol Lady Bligh - Spiced Rum, 3 shot - Spiced rum is my jam. You sound like you had an awesome day. A regulation-sized shot is only 1.5, or three tablespoons. Most people are a bit more generous with their pours. If you're out and about, you'll have to wing it, but at home it's pretty easy to measure this. If you always use the same glasses, it becomes pretty easy to tell how much liquid is in the glass after a while.
Sorry for the wall of text, but these are my thoughts!
In addition to this, grab a shot measure instead of using a shot glass and log your booze in ounces. I bet you're drinking 2+ where you're thinking it's 1, and 3 at a time that's going to blow 1200 cals out of the water.1 -
raymaywoodson wrote: »If you've been doing the same thing and getting the same results, perhaps try something else. In my experience, 1200 calories is far too low for almost everyone. For someone at 140#, your estimated BMR with light activity is 1430 (which is probably conservative). Based on what I saw for your diet journal, you're eating below the RDA for protein. If you were my client, I would tell you to increase your calories to AT LEAST 1500, eating 25% of those calories from protein (95 grams or more), and stop having 5 shots of liquor.
But eating too little won't stop OP losing weight. The fact is she isn't eating too little, she's eating too much.4 -
the answer is in here
3
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.8K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions