Struggling!
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liseymoo1972
Posts: 3 Member
Hi MFP peeps,
I’m dropping in to say hello for the first time.....hello!
And also requesting some help....help!!
I’m really struggling to understand what I’m doing wrong, despite trialling a number of variations in my diet I remain unsuccessful in weight loss.... even though when I complete my daily diary mfp tells me I should be losing.
Using an online calculator I have worked out that my calorie intake needs to be 2400 cals. Based on recommendations I have reduced this to 1300 with a macronutrient split of 40% carbs (130g)
40% Protein (130g) & 20% fats (36g).
Over the past 2 months I have recorded everything. Initially, on advice, I split the macronutrients 50%C 30%P 20%F but this had no effect, hence why I changed the split and dropped the carbs a bit.
I really struggled to keep the fats under target initially but I’ve managed to master that now.
In the last week I’ve cut the carbs a bit more by just eating less of them but still having 100g of good carbs.
Still nothing. Have I got the figures way off?
As for Exercise, it’s limited - Stretch yoga for 60 mins, 1x 30 mins run, 1 x 45 mins cycle.
Is this the problem?
I really need to understand how this works, I don’t want to give up and go onto a food replacement programme but I know that works for me!!!! I’m currently tempted .....
If anyone has the time, I’d appreciate some genuine friendly advice.
I’m dropping in to say hello for the first time.....hello!
And also requesting some help....help!!
I’m really struggling to understand what I’m doing wrong, despite trialling a number of variations in my diet I remain unsuccessful in weight loss.... even though when I complete my daily diary mfp tells me I should be losing.
Using an online calculator I have worked out that my calorie intake needs to be 2400 cals. Based on recommendations I have reduced this to 1300 with a macronutrient split of 40% carbs (130g)
40% Protein (130g) & 20% fats (36g).
Over the past 2 months I have recorded everything. Initially, on advice, I split the macronutrients 50%C 30%P 20%F but this had no effect, hence why I changed the split and dropped the carbs a bit.
I really struggled to keep the fats under target initially but I’ve managed to master that now.
In the last week I’ve cut the carbs a bit more by just eating less of them but still having 100g of good carbs.
Still nothing. Have I got the figures way off?
As for Exercise, it’s limited - Stretch yoga for 60 mins, 1x 30 mins run, 1 x 45 mins cycle.
Is this the problem?
I really need to understand how this works, I don’t want to give up and go onto a food replacement programme but I know that works for me!!!! I’m currently tempted .....
If anyone has the time, I’d appreciate some genuine friendly advice.
1
Replies
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You have to be in a consistent and true calorie deficit to lose weight.
If you're using calorie counting to create a calorie deficit, you have to do it correctly. This means weighing everything (that has calories) correctly, on an electronic food scale, finding or creating correct database entries, logging the amount you're actually ingesting, and hit your calorie target, every day or on average every week, and keep at it, week after week after week.
Exercise has little impact on weightloss for most people. Focus on food (and drink).20 -
what are your stats? how much are you trying to lose?
do you weigh your food?3 -
Your macro split is more about getting at least enough protein and fat and you play with the balance for satiation. Weight loss is about overall calories. IMO, that's quite low on your fat macro and you should bump it up to at least 25%.
Weight loss isn't linear and it's a marathon, not a sprint. Look at your weight trend over months, not day-to-day or even week-to-week. Don't expect fast results and try to get off the "well, that didn't work in a week so I'll change things and try the new way for a week" treadmill. I would suggest that you start from the way that you like to eat and then look to see where you can reduce calories by decreasing portion sizes of calorie-dense foods and/or making satisfying substitutions.
A calorie deficit over time while eating in a comfortable way is a path to long term weight loss and, hopefully, maintenance of that loss by using the way of eating that you build.8 -
It’s a horrible feeling when you feel as though you are getting nowhere! I would advice you to reduce to carbs to around 20% of your diet, and allow fats and proteins to make up the rest. I would increase exercise and throw in some resistant training, do an hour cycle on a high incline, run for 30 mins but then follow up with 30 mins of weight training, yoga is great but aim to do some more cardio either side of your class. I would also suggest drinking lots of green tea as this is a natural fat burner29
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Mandylou19912014 wrote: »It’s a horrible feeling when you feel as though you are getting nowhere! I would advice you to reduce to carbs to around 20% of your diet, and allow fats and proteins to make up the rest. I would increase exercise and throw in some resistant training, do an hour cycle on a high incline, run for 30 mins but then follow up with 30 mins of weight training, yoga is great but aim to do some more cardio either side of your class. I would also suggest drinking lots of green tea as this is a natural fat burner
None of this is necessary although doing some weight training is a good idea.
Go with what everyone else said. Weight loss comes down to taking in less calories than you burn. Figure out your calorie goal, stay below that for a month to six weeks and adjust depending on your results.
What does MFP give you for a calorie goal when you put in your stats?
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Thank you all for your comments and helpful suggestions.
I am weighing my food, not all the time but in the main. Most of my food is salad or veg & fruit. The rest is protein which I am definitely weighing. I scan where possible and I am also using frilight to cook with.
I do not recal 100% what MFP recommended my ideal calorie intake to be but it was in the 1400 region. I was eating that amount for a month before I dropped it to 1300. I trained for a 25 mile walk and actually did the walk In this period with no impact on my weight.
I have a lot that I should lose but I really just want to focus on dropping 28lbs initially.
I’ll add some weights to my activities and step the cardio up a bit.2 -
I suggest making your diary open so that better suggestions can be offered. Do you add your exercise calories back in? Maybe too much sugar content in the fruit? You should be losing 1 to 2 pounds a week at 1300 a day, actually more with all the exercise you're doing. I don't weigh my food and use the MFP calorie content. I'm old, sedentary, eating about 1370 a day, and losing about 2 to 3 pounds a week. Granted I have a lot to lose and I expect the loss to slow, but if you've not lost anything in 2 months eating 1300 calories a day, I'd talk to my doctor. I surely wish you great success as you continue..don't give up!8
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liseymoo1972 wrote: »Thank you all for your comments and helpful suggestions.
I am weighing my food, not all the time but in the main. Most of my food is salad or veg & fruit. The rest is protein which I am definitely weighing. I scan where possible and I am also using frilight to cook with.
I do not recal 100% what MFP recommended my ideal calorie intake to be but it was in the 1400 region. I was eating that amount for a month before I dropped it to 1300. I trained for a 25 mile walk and actually did the walk In this period with no impact on my weight.
I have a lot that I should lose but I really just want to focus on dropping 28lbs initially.
I’ll add some weights to my activities and step the cardio up a bit.
Have you lost any weight since you started on 1400 cals?0 -
I'm not an expert, but I want to reiterate what the poster above said -- you may want to check in with your physician if you're not losing weight in spite of greatly reduced caloric intake and adding exercise. Hormones and other aspects of our health that we can't see or control have a lot of say in our metabolisms and body compositions, and unlike what fashion or fitness magazines may want you to believe, weight loss is not always entirely in our hands. It sounds like you're doing everything right, and if you're still not losing weight, I'd say get a full hormone panel. Hypothyroidism is extremely common in women, and is totally treatable. Other issues might be birth control, cortisol levels (have you been stressed out lately? are you not getting enough sleep?), or hydration. Keep doing what's right for your body and check in with a doctor if you know something isn't right.0
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For me, your level of exercise would be a problem. I have to count calories, keep carbs low AND get a lot of exercise, including weight lifting.
And yes to what people are saying about checking with your physician.
Hang in there! If you are making healthy choices and feeling better,m be sure to celebrate that, even if the scale is not moving yet!1 -
What is your height and weight?
What was your weight 2 months ago, and what is it now?
Would you be willing to make your diary public temporarily?0 -
Every body is different and you need to figure out how your body works. Its a process, but worth it!!
Some people are highly sensitive to carbs, I am one of them. Just a semi-educated guess here, but it sounds like you are too. I calculate macros in somewhat of an odd way. Most important is protein. Studies have shown you need 1g/pound of lean muscle mass to prevent muscle loss during body fat reduction. Muscle burns more calories so maintaining or growing muscle is off primary importance. I need 200 grams a day and that is 50% of the 1620 calories I eat. Our bodies need GOOD fats for proper function. Too low and it will impede your fat reduction journey. I set my fat to 30%. Whatever is left over (20%) is what I allow in carbs. For me this is 81g per day.
Not all carbs are created equal and carb sensitive people really need to watch what kind of carbs they beat. Sugar is the devil to me. Sugar is sugar and fruits are loaded with sugar. Fruit is an occasional treat for me. Grains are a huge no-no for me too, but I have them at breakfast. Its boring, but every morning I start with 3 eggs and a half serving of Kodiak Power Cakes with 1/4 cup sugar free syrup.
It is tough to eat 200 grams of protein so I eat 6-7 times a day to get it in. The rest of my carbs for the day come from above ground growing fruits, yogurt, and protein shakes. Occasionally I eat 2 tablespoons peanut butter at night.
Do you want to look like a marathon runner, I call them skinny fat, or a sprinter who is lean, strong, and athletic? You are training and eating like a marathon runner and a portion of any weight you lose is going to be lean muscle. Remember, muscle burns more calories so it makes sense to maintain or grow muscle to lower body fat percentage.
I would keep the yoga, but bag your cardio regimen. The only way that I have found to lose weight and maintain muscle, thus transforming my body, is HITT and strength training. I have lots of lean muscle from my construction days and I have to work really hard in the gym. I lift 6 days a week for 1.5 hours per session. I walk to the gym and back home (2.5 miles) 3 times a week. I run sprints 3 days a week and go for a hike on Sunday (my "off" day).
I would suggest strength training 45 minutes to an hour per day 4 days a week. "Leg days" suck.....but it is where fat loss and muscle gain happens the most so go hard!! Find a beginner program or hire a trainer to get you going on a program. Perform a 20 minute HITT workout 3 times a week and walk/hike 2 miles the other 3 days.
Oh yeah.....most important of all for me....make sure you are drinking a gallon of water every day.16 -
Typo .....above ground fruits should be vegetables lol.1
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@liseymoo1972 If you end up not wanting to post any more specific info, some general recommendations:
- Use a food scale for all solids. Measuring and eyeballing can cause you to underestimate calories. Weigh everything, at least in the beginning until you get some experience.
- Double check that the entries you are using in the database are accurate. Many have been entered incorrectly by other users.
- Do a quick gut check and make sure you are logging everything: condiments, cooking oils, beverages, nibbles, cheat meals, bad days, every single thing.
- People will throw all the typical diet industry woo at you, but all of the other stuff is noise - calories determine whether you lose weight or not. What you eat and when you eat it can help with compliance or satiety, but calories are king.
- Read the Most Helpful Posts pinned to the top of each forum - lots of great info in there.
- Personally, I spun my wheels for years trying to follow specific diets and eat the right foods. I found success (and am now in maintenance) when I tightened up my logging and committed to using the food scale. I didn't low carb, I didn't stop eating the foods I loved, I didn't track my water, I didn't focus on exercise (though I certainly did some). Just got my calories in line, once and for all.
Good luck :drinker:12 -
Ditto on checking with your doc. The amount of calories you are ingesting with the amount of exercise SHOULD be showing a weight loss. Hoping the best for you.0
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I feel if you are using 2,400 cal per day you are doing to many. My wife's goal is 1200 to lose 2 lbs. a week - she started at 238 lb. MFP has me at 1910 per day and I started at 212 to go down 1lb a week for a slightly active setting. I do lifting 2 days a week and heavy cardio 3 days a week so my daily intake can be anywhere from 2,500 - 3,500 as per MFP. I just go under 190lb this week, I weight once a week (Saturday) and that is also my "cheat" day so I don't get hungry for junk during the week.
I don't worry about the macro-nutrients splits as it didn't seem to make any difference with me, everyone is different on that so you want to go that way, you have to try different plans, etc.
Might try to mix up your workout routine some. Do weights a couple of times a week for 30-45 mins per session - more muscle will burn more calories and tone you out - two sessions a week will not make you "bulky". Cardio do something more demanding if you are able for like 30 minutes - row for 30 minutes, battle ropes 15 minutes, etc. some excellent battle row workouts on youtube - Adrian Bryant puts out some really good beginner, intermadite and advance workouts.
Last resort, and some will say no way, if your body thinks it is being starved it will hold onto weight (fat) to keep you going. When I get stuck at a weight for a few weeks, I eat more and down it goes - but eat clean when you do.
Hope this helps a little, just some of my thoughts. - Matt
8 -
Wow - thank you all so much for taking the time to give some great information!!
In answer to some q’s:
I have stayed the same weight for the last 2 months eating between 1300/1400 cals. I have had the odd blow out but overall have tried to create a balance.
I’ll review my settings so my diary is visible.
I will ensure that I weigh & log absolutely everything. I have lost previously on a food replacement programme so I’m wondering whether I’ve upset my ‘balance’ and 1300 cals is too much, especially the balance of carbs in my diet. I’ll adjust the ratio and see what happens. The minute I eat rice etc I gain weight.
On the one plus side - my skin is glowing from all the spinach & fish!
Yes to the stress question. I have sufferered greatly with stress over the last 18 months. It continues but is more manageable now.
I visited my doctor and his words were - ‘you’re getting old, you won’t find it easy to loose weight’ and that was it. I did not pursue it further, hence why I am trying to work this out on my own..... thankfully you guys have helped already!
I’m off to buy some weights!
Thanks all 💋
2 -
liseymoo1972 wrote: »Wow - thank you all so much for taking the time to give some great information!!
In answer to some q’s:
I have stayed the same weight for the last 2 months eating between 1300/1400 cals. I have had the odd blow out but overall have tried to create a balance.
I’ll review my settings so my diary is visible.
I will ensure that I weigh & log absolutely everything. I have lost previously on a food replacement programme so I’m wondering whether I’ve upset my ‘balance’ and 1300 cals is too much, especially the balance of carbs in my diet. I’ll adjust the ratio and see what happens. The minute I eat rice etc I gain weight.
On the one plus side - my skin is glowing from all the spinach & fish!
Yes to the stress question. I have sufferered greatly with stress over the last 18 months. It continues but is more manageable now.
I visited my doctor and his words were - ‘you’re getting old, you won’t find it easy to loose weight’ and that was it. I did not pursue it further, hence why I am trying to work this out on my own..... thankfully you guys have helped already!
I’m off to buy some weights!
Thanks all 💋
how often is the 'odd blow out' and how many cals does it involve?
opening your diary will help as given your stats, its VERY unlikely that you are not able to lose weight on 1300 cals.6 -
liseymoo1972 wrote: »In answer to some q’s:I have stayed the same weight for the last 2 months eating between 1300/1400 cals. I have had the odd blow out but overall have tried to create a balance.I will ensure that I weigh & log absolutely everything.I have lost previously on a food replacement programme so I’m wondering whether I’ve upset my ‘balance’ and 1300 cals is too much, especially the balance of carbs in my diet. I’ll adjust the ratio and see what happens. The minute I eat rice etc I gain weight.On the one plus side - my skin is glowing from all the spinach & fish!I visited my doctor and his words were - ‘you’re getting old, you won’t find it easy to loose weight’ and that was it. I did not pursue it further, hence why I am trying to work this out on my own..... thankfully you guys have helped already!3
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kommodevaran wrote: »[‘you’re getting old, you won’t find it easy to loose weight’
It was terrible advice .... but considering the nature of the thread, it was true the Doctor was right ... she is getting old and she isnt finding it easy to lose weight1
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