HELP ME - WHAT AM I DOING WRONG??
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your other thread got nuked, so here is the refeeds link in case you didn't get chance to look at it:
https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p13 -
How often do you eat in restaurants? That could very much be part of the issue. Calories on menus aren't always very accurate compared to what ends up on the plate.3
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Start concentrating on your weight trend instead of weight number.
There is no way that your losses will continue at the rate they used to go.
As long as your trend is not persistently up.... you are winning!!!
Your deficits are excessive given your current barely overweight situation.
Have you taken a diet break?
Especially with hard personal training at the gym there's a really good chance you're unconsciously compensating with reduced non exercise activity due to an overall low calorie intake.
I never had problems weighing my food on my way out... yes I even used to bring back banana peels till I calculated an average waste percentage...
Last thought: your current state is already a major win. Push for more but only in a way that doesn't endanger the win!!!!
Sounds like you've done an awesome job!!!!5 -
Tracie_Lord wrote: »sorry it was only open to friends - I have changed to public now
I don't 'diet' I try and eat clean 80% of the time and have a treat day min once a week. I never miss social events and honestly live a normal life with no restrictionsTavistockToad wrote: »Tracie_Lord wrote: »Guys I need your help!
I am 38years old and 5'10 with a current weight of 199.75lbs
I started my journey Oct 2017 at 298.5lbs so have come a long way but it seems to have dramatically haltered in the last 6 months.
My diary is open so you can see my intake and training details, what do I need to do to step it up?
I have a session with my PT on Sunday to see what I can do to my gym programme to help but I'm not sure where I am going wrong with my intake??!!
Please feel free to criticise and tell me what I am doing wrong
your diary isn't open?
when did you last have a diet break?
Are you logging this once a week treat day?
If you're eating only what's in your log, you definitely should be losing. (I would, and I'm decades older, 5" shorter, and 50+ pounds lighter). A diet break (read the linked thread) might be a good idea.7 -
Tracie_Lord wrote: »sorry it was only open to friends - I have changed to public now
I don't 'diet' I try and eat clean 80% of the time and have a treat day min once a week. I never miss social events and honestly live a normal life with no restrictionsTavistockToad wrote: »Tracie_Lord wrote: »Guys I need your help!
I am 38years old and 5'10 with a current weight of 199.75lbs
I started my journey Oct 2017 at 298.5lbs so have come a long way but it seems to have dramatically haltered in the last 6 months.
My diary is open so you can see my intake and training details, what do I need to do to step it up?
I have a session with my PT on Sunday to see what I can do to my gym programme to help but I'm not sure where I am going wrong with my intake??!!
Please feel free to criticise and tell me what I am doing wrong
your diary isn't open?
when did you last have a diet break?
Are you logging this once a week treat day?
If you're eating only what's in your log, you definitely should be losing. (I would, and I'm decades older, 5" shorter, and 50+ pounds lighter). A diet break (read the linked thread) might be a good idea.
Once a week cheat day is enough to counter any deficit you have throughout the week if you aren't logging.9 -
- are you logging that once a week cheat day?
- you are honestly logging and weighing all foods daily? nothing missing?
- how often do you eat out in restaurants?
stop looking at daily numbers and explaning them with "i wasn't hungry" "i felt bloated". the numbers are just data points. look at the overall trend. if you are going to weigh yourself daily get a weight trendign app and LOOK AT THE TREND. i am on "the last 5lbs)
when we have a lot to lose, it comes off faster and more easily. as we approach goal weight (or get to healthy weight on the BMI scale) things go much slower. our rate of loss should be closer to 1 then eventually 0.5/lb a week. day to day i can go up 1 or even 2lbs. if i look at it over a single week i will cry. but if i look at the trend over 2-3 weeks, bingo, i get my rate of loss.
This is also when we need to be more careful. the little "oops" in logging and the "slightly over the the top cheat day" will be blips at first but as we get closer to goal they count for much much more.
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You said you like to eat clean so I would try unprocessing your foods. Lose the protein bars or anything that has a huge ingredient list. Aim to only eat things that grow and need sunlight. You also need more water, come close to an ounce of water per pound of body weight. And you need to do more cardio, 3 times a week for 25-30 minutes.
That's my 2 cents, stay strong! 54 -
if you are eating a 200 calorie a day deficit, for example, then in a week you have a deficit of 1400 calories. however, a nice hearty meal at Five Guys Burgers and fries... or a few slices of pizza... plus a dessert on that treat day, could wipe out your entire deficit, thus resulting in zero pounds lost for the week. just a thought. it is POSSIBLE that the "20 percent" of the time you aren't eating "clean," you're erasing your progress.20
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- are you logging that once a week cheat day?
- you are honestly logging and weighing all foods daily? nothing missing?
- how often do you eat out in restaurants?
stop looking at daily numbers and explaning them with "i wasn't hungry" "i felt bloated". the numbers are just data points. look at the overall trend. if you are going to weigh yourself daily get a weight trendign app and LOOK AT THE TREND. i am on "the last 5lbs)
when we have a lot to lose, it comes off faster and more easily. as we approach goal weight (or get to healthy weight on the BMI scale) things go much slower. our rate of loss should be closer to 1 then eventually 0.5/lb a week. day to day i can go up 1 or even 2lbs. if i look at it over a single week i will cry. but if i look at the trend over 2-3 weeks, bingo, i get my rate of loss.
This is also when we need to be more careful. the little "oops" in logging and the "slightly over the the top cheat day" will be blips at first but as we get closer to goal they count for much much more.
I agree with the above. The closer to goal, the game changes. Cheats matter a LOT more, adherence matters more, the difference between a large and a medium fruit matters more, and watching the trend or rolling average instead of each day's weight matters more.5 -
if you are eating a 200 calorie a day deficit, for example, then in a week you have a deficit of 1400 calories. however, a nice hearty meal at Five Guys Burgers and fries... or a few slices of pizza... plus a dessert on that treat day, could wipe out your entire deficit, thus resulting in zero pounds lost for the week. just a thought. it is POSSIBLE that the "20 percent" of the time you aren't eating "clean," you're erasing your progress.
This too. It's actually not "clean" that matters for loss, it's deficit. One underestimated (or in my case, blush, sometimes UNRECORDED) cheat day a week can very easily erase my 6 days of 250-cal/day deficit.14 -
TiffanyKittylover wrote: »You said you like to eat clean so I would try unprocessing your foods. Lose the protein bars or anything that has a huge ingredient list. Aim to only eat things that grow and need sunlight. You also need more water, come close to an ounce of water per pound of body weight. And you need to do more cardio, 3 times a week for 25-30 minutes.
That's my 2 cents, stay strong!
I've literally only had 2 protein bars in my lift and added to increase protein and calories as per advice given
It seems everyone has differing of opinions I think which makes it so hard
I lost all my weight doing exactly what you say, meat, fish, fruit veg, seed etc and it was great but then I've stalled so added the few processed items
Time will tell I guess
Thanks for your advice3 -
brightresolve wrote: »if you are eating a 200 calorie a day deficit, for example, then in a week you have a deficit of 1400 calories. however, a nice hearty meal at Five Guys Burgers and fries... or a few slices of pizza... plus a dessert on that treat day, could wipe out your entire deficit, thus resulting in zero pounds lost for the week. just a thought. it is POSSIBLE that the "20 percent" of the time you aren't eating "clean," you're erasing your progress.
This too. It's actually not "clean" that matters for loss, it's deficit. One underestimated (or in my case, blush, sometimes UNRECORDED) cheat day a week can very easily erase my 6 days of 250-cal/day deficit.
I fully fully log everything I can, example I was out on a works night a few weeks ago and I log every single drink
One thing I do is be totally transparent for myself more than anything1 -
TiffanyKittylover wrote: »You said you like to eat clean so I would try unprocessing your foods. Lose the protein bars or anything that has a huge ingredient list. Aim to only eat things that grow and need sunlight. You also need more water, come close to an ounce of water per pound of body weight. And you need to do more cardio, 3 times a week for 25-30 minutes.
That's my 2 cents, stay strong!How often do you eat in restaurants? That could very much be part of the issue. Calories on menus aren't always very accurate compared to what ends up on the plate.
twice a month maybe - really not that much this is why I am so baffled1 -
Thanks for all your responses and advice, lots of differing opinions hey! but that the way the world goes round
I met with a new PT yesterday who luck has it is also a trained nutritionist!!! woop woop
He told me I need to up my calorie intake pretty dramatically and to up my protein. He has upped my cardio slightly but upped my weights HUGELY!! Which surprised me tbh as I've always lived by the loose rule 'move more. eat less'
Yesterday was day 1 so I am trying to follow his advice and we will see what happens. I need to say though eating yesterday seemed hell of a lot and I was struggling by the final meal but hopefully once I get more into my new training programme that will change
THANKS AGAIN GUYS!!!17 -
Just be aware that a nutritionist isn't trained anywhere nearly like a dietitian who needs a degree and professional registration. Anyone can do a short online course and call themselves that.
Remember that you can only lose weight in deficit. The 'eat more' to lose weight thing won't work unless it gives you enough energy to blast calories in your harder strength training sessions.
Do update us though. I'd love to know how you get on with it all.14 -
Just be aware that a nutritionist isn't trained anywhere nearly like a dietitian who needs a degree and professional registration. Anyone can do a short online course and call themselves that.
Remember that you can only lose weight in deficit. The 'eat more' to lose weight thing won't work unless it gives you enough energy to blast calories in your harder strength training sessions.
Do update us though. I'd love to know how you get on with it all.
thing is I am almost always in a deficit (except maybe once a week on cheat day but even then I try and work out to keep the deficit if I can) and sometimes I gain which is why I have reached out as I don't understand. It's almost like everything I thought I knew was wrong.
Hydrate, eat clean, calorie deficit - I did it all and it worked I lost almost 100lbs but for 6 months have hovered the same 5-10lbs up and down and I cannot see why.
I understand what you say about a dietician for sure and I'll going to try this for a couple of months and if no further progress dietician is definitely the way3 -
Tracie_Lord wrote: »Just be aware that a nutritionist isn't trained anywhere nearly like a dietitian who needs a degree and professional registration. Anyone can do a short online course and call themselves that.
Remember that you can only lose weight in deficit. The 'eat more' to lose weight thing won't work unless it gives you enough energy to blast calories in your harder strength training sessions.
Do update us though. I'd love to know how you get on with it all.
thing is I am almost always in a deficit (except maybe once a week on cheat day but even then I try and work out to keep the deficit if I can) and sometimes I gain which is why I have reached out as I don't understand. It's almost like everything I thought I knew was wrong.
Hydrate, eat clean, calorie deficit - I did it all and it worked I lost almost 100lbs but for 6 months have hovered the same 5-10lbs up and down and I cannot see why.
I understand what you say about a dietician for sure and I'll going to try this for a couple of months and if no further progress dietician is definitely the way
You haven't answered if you log your cheat day. Do you log everything you eat on this one day per week? I just want to make sure you account all of those calories to make sure that isn't the reason you aren't losing. I maintained having one cheat day per week because I would eat enough to offset all my losses. It wasn't until I logged my "cheat days" that I saw I wiped out my weekly deceit.
Please update us though, I am hoping to see you figure this out.4 -
Congrats on your weight loss!
I don't think you are necessarily doing anything wrong. Sometimes, our bodies stop losing at a certain point. I once lost 126 lbs, and around the time I hit 90 lbs off, I plateaued for a whole year. I tried everything, and finally had to switch to a horribly restrictive diet to get 30 more lbs off. I ended up giving up because I couldn't keep restricting myself to continue losing. I gained my weight back.
Now I see a dietitian regularly. She is a godsend. She goes over my MFP diary entries, makes suggestions, and has really helped me. Maybe you could try a dietitian in addition to your PT. It might help you figure out which changes to make, like it did with me. I have 62 lbs off now and I'm finding it so much easier since I have my dietitian's help.5 -
Noreenmarie1234 wrote: »Tracie_Lord wrote: »Just be aware that a nutritionist isn't trained anywhere nearly like a dietitian who needs a degree and professional registration. Anyone can do a short online course and call themselves that.
Remember that you can only lose weight in deficit. The 'eat more' to lose weight thing won't work unless it gives you enough energy to blast calories in your harder strength training sessions.
Do update us though. I'd love to know how you get on with it all.
thing is I am almost always in a deficit (except maybe once a week on cheat day but even then I try and work out to keep the deficit if I can) and sometimes I gain which is why I have reached out as I don't understand. It's almost like everything I thought I knew was wrong.
Hydrate, eat clean, calorie deficit - I did it all and it worked I lost almost 100lbs but for 6 months have hovered the same 5-10lbs up and down and I cannot see why.
I understand what you say about a dietician for sure and I'll going to try this for a couple of months and if no further progress dietician is definitely the way
You haven't answered if you log your cheat day. Do you log everything you eat on this one day per week? I just want to make sure you account all of those calories to make sure that isn't the reason you aren't losing. I maintained having one cheat day per week because I would eat enough to offset all my losses. It wasn't until I logged my "cheat days" that I saw I wiped out my weekly deceit.
Please update us though, I am hoping to see you figure this out.
Yes I log everything every day including cheat day - sorry I thought I made that clear. On cheat days I tend to try and work out harder.
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njitaliana wrote: »Congrats on your weight loss!
I don't think you are necessarily doing anything wrong. Sometimes, our bodies stop losing at a certain point. I once lost 126 lbs, and around the time I hit 90 lbs off, I plateaued for a whole year. I tried everything, and finally had to switch to a horribly restrictive diet to get 30 more lbs off. I ended up giving up because I couldn't keep restricting myself to continue losing. I gained my weight back.
Now I see a dietitian regularly. She is a godsend. She goes over my MFP diary entries, makes suggestions, and has really helped me. Maybe you could try a dietitian in addition to your PT. It might help you figure out which changes to make, like it did with me. I have 62 lbs off now and I'm finding it so much easier since I have my dietitian's help.
thank you and well done you on your journey that's amazing.
It sounds like I'm where you were then. Can I ask do you track macros? Do you work out?
No one can seem to tell me what the macros should be for losing weight whilst being active (I gym 4-7 times a week).
General consensus is PROTEIN 40% FATS 20% CARBS 40% but your right I think I need a dietician to confirm this for my body and my lifestyle4
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