Weight loss and carbs

studentgirly

Hi,

So I am 5'3 and weigh 120 lbs.
I am finding it difficult to shift weight and I wondered if this is because I consume too many carbs and not enough protein.
Some advice about how I can get over this weight loss lull would be great.

Thanks

pastryari

A caloric deficit is required for weight loss, not restriction of carbs.

Open your food diary and tell us what your exercise routine is.

studentgirly

Well I eat between 1300 and 1500 calories a day.
I haven't been using this that much recently/I am very intermittent with my entries.
And I tend to go to the gym 4 times a week doing 30-40 mins of cardio each time with some weights mainly legs and arms.

Acg67

Well I eat between 1300 and 1500 calories a day.
I haven't been using this that much recently/I am very intermittent with my entries.
And I tend to go to the gym 4 times a week doing 30-40 mins of cardio each time with some weights mainly legs and arms.

So you're not exactly sure how much you're eating, sorta guessing?

celadontea

Carbs are good for you. Just avoid refined carbs like candies, white breads and pastas, table sugars, added sugars, syrups. All that jazz.

pastryari

Well I eat between 1300 and 1500 calories a day.
I haven't been using this that much recently/I am very intermittent with my entries.
And I tend to go to the gym 4 times a week doing 30-40 mins of cardio each time with some weights mainly legs and arms.

I've bolded the problem.

You have to actually use the system properly to have results.

pastryari

Carbs are good for you. Just avoid refined carbs like candies, white breads and pastas, table sugars, added sugars, syrups. All that jazz.

Lol why is that?

EddieHaskell97

Adini749 is 100% correct, calories are what matter.


Heck, I'm actively using the Atkins method, and while it's true that I do almost nothing in carbs, the ketosis state is a natural appetite suppressant. On top of that, there's also the fact that protein takes a lot longer to digest than simple starches / carbs, so I feel "fuller" for a longer period of time. Both those factory amount to reduced calories every day, hence the weight loss.

I try to eat at least 1,400 calories per day, but some days I only eat 1,200 because that's all I want to eat. I'm a 6'3 man and 225, and when I'm not doing Atkins, I could quite easily eat over 2,200 in a day.

It's just calories, any way you slice it. Good luck!

studentgirly

No, I know how many calories I eat in one day and I am aware how what I am eating each day but say during the week I will eat the 1300 end of things but the weekend will be closer to 1500.

I have seen results as I have lost nearly 20 lbs since February, so it's not like I haven't done well so far but I have recently hit a bit of a wall.

studentgirly

Also I almost never eat refined carbs unless it is served to me.

jamila1986

I'd more focus on keeping a healthy diet, cut out processed foods.

sobriquet84

Carbs are good for you. Just avoid refined carbs like candies, white breads and pastas, table sugars, added sugars, syrups. All that jazz.

Lol why is that?

this exchange is exactly why i stopped looking at the message boards for the last six months. thought i'd take a look today, and nope, nothing's changed..

THERE IS NO ONE SIZE FITS ALL APPROACH. some people tolerate a large amount of carbs in their diet just fine. but there are plenty of people that don't. if i do not change my caloric intake, but increase my carbs, I WILL put on weight. and the higher GI/more refined the carbs i have are, the more weight i'll put on. and not only will i put on weight, but i'll be sluggish, feel depressed, my skin will break out, even my hormones will go out of whack. a calorie is not a calorie is not a calorie. PERIOD. different types of calories will and do effect your body in different ways.

to the original poster-- without having access to a proper food diary for you, i would suggest to (1) log everything consistently and (2) if you feel that either lowering your carbs and/or increasing the quality of your carbs may make a difference, then by all means try it out! that doesn't mean to eliminate carbs all together though, there is a huge difference between lower carb and no carb. when i'm maintaining, i eat about 80-120 net carbs (high quality, unrefined sources) a day. when i'm loosing weight, that goes down to 40-80.

sobriquet84

Carbs are good for you. Just avoid refined carbs like candies, white breads and pastas, table sugars, added sugars, syrups. All that jazz.

Lol why is that?

this exchange is exactly why i stopped looking at the message boards for the last six months. thought i'd take a look today, and nope, nothing's changed..

THERE IS NO ONE SIZE FITS ALL APPROACH. some people tolerate a large amount of carbs in their diet just fine. but there are plenty of people that don't. if i do not change my caloric intake, but increase my carbs, I WILL put on weight. and the higher GI/more refined the carbs i have are, the more weight i'll put on. and not only will i put on weight, but i'll be sluggish, feel depressed, my skin will break out, even my hormones will go out of whack. a calorie is not a calorie is not a calorie. PERIOD. different types of calories will and do effect your body in different ways.

to the original poster-- without having access to a proper food diary for you, i would suggest to (1) log everything consistently and (2) if you feel that either lowering your carbs and/or increasing the quality of your carbs may make a difference, then by all means try it out! that doesn't mean to eliminate carbs all together though, there is a huge difference between lower carb and no carb. when i'm maintaining, i eat about 80-120 net carbs (high quality, unrefined sources) a day. when i'm loosing weight, that goes down to 40-80.

OP-- another way to look at it is to focus on getting enough protein and good fats into your diet, with sticking to your caloric budget. your carbs will by default go down. sufficeint protein and fats is very important to weight loss.

Acg67

Carbs are good for you. Just avoid refined carbs like candies, white breads and pastas, table sugars, added sugars, syrups. All that jazz.

Lol why is that?

this exchange is exactly why i stopped looking at the message boards for the last six months. thought i'd take a look today, and nope, nothing's changed..

THERE IS NO ONE SIZE FITS ALL APPROACH. some people tolerate a large amount of carbs in their diet just fine. but there are plenty of people that don't. if i do not change my caloric intake, but increase my carbs, I WILL put on weight. and the higher GI/more refined the carbs i have are, the more weight i'll put on. and not only will i put on weight, but i'll be sluggish, feel depressed, my skin will break out, even my hormones will go out of whack. a calorie is not a calorie is not a calorie. PERIOD. different types of calories will and do effect your body in different ways.

to the original poster-- without having access to a proper food diary for you, i would suggest to (1) log everything consistently and (2) if you feel that either lowering your carbs and/or increasing the quality of your carbs may make a difference, then by all means try it out! that doesn't mean to eliminate carbs all together though, there is a huge difference between lower carb and no carb. when i'm maintaining, i eat about 80-120 net carbs (high quality, unrefined sources) a day. when i'm loosing weight, that goes down to 40-80.

Herp Derp, there is a one size fits all approach, one that all diet programs adhere to, a caloric deficit. But by all means continue to push the special snowflake card

studentgirly

OP-- another way to look at it is to focus on getting enough protein and good fats into your diet, with sticking to your caloric budget. your carbs will by default go down. sufficient protein and fats is very important to weight loss.

That's what I was thinking but being a vegetarian (eating 2 types of fish) who doesn't eat meat substitutes like quorn it can be difficult to get up to the right levels.

jwdieter

OP-- another way to look at it is to focus on getting enough protein and good fats into your diet, with sticking to your caloric budget. your carbs will by default go down.

This is most likely to be accurate. Not with the MFP default so much, but with 40/30/30 or just trying for 1g lb/lbm protein.

psuLemon

Reducing carbs only reduces water weight. And unless you have a medical condition, there isn't a reason to lower carbs, unless you are not getting enough protein. Ideally, increasing protein and fats will increase satiety. Also, if you are really active and young, then 1300-1500 is probably not enough. But then again it's hard to tell until you go 1 month of tracking daily.

studentgirly

I can't imagine eating much more, it would just feel like a lot of food for me.

suziepoo1984

Reducing carbs only reduces water weight. And unless you have a medical condition, there isn't a reason to lower carbs, unless you are not getting enough protein. Ideally, increasing protein and fats will increase satiety. Also, if you are really active and young, then 1300-1500 is probably not enough. But then again it's hard to tell until you go 1 month of tracking daily.

^^This

WinwillLose

At 5.3 and 120 how much weight do you think you have to lose? Try increasing your lean protein, and change up your work out!

studentgirly

At 5.3 and 120 how much weight do you think you have to lose? Try increasing your lean protein, and change up your work out!

The goal is to lose more 12 lbs then I'll be happy.

Fullsterkur_woman

Herp Derp, there is a one size fits all approach, one that all diet programs adhere to, a caloric deficit. But by all means continue to push the special snowflake card

But let's not pretend that 500 calories of pecan pie is equivalent to 500 calories of turkey and cheese sandwich with vegetables. One of them is a balanced meal, will hold you longer, and gives your body the raw materials it needs to repair itself.

Ignoring macronutritent ratios entirely while maintaining calorie deficit long enough to achieve significant weight loss will likely lead to a "skinny fat" body composition.

If the fact that I'd rather eat 40 calories of celery and carrot sticks instead of 40 calories of almonds or avocados makes me a special snowflake, I guess I'm just a special snowflake.

Fullsterkur_woman

At 5.3 and 120 how much weight do you think you have to lose? Try increasing your lean protein, and change up your work out!

The goal is to lose more 12 lbs then I'll be happy.

I know what you mean, but words have power. Think carefully about that statement. Why not be happy now while you're losing 12 lbs.? I promise just waking up 12 lbs. lighter tomorrow morning will not have actually changed anything about your life to make you happier.

sobriquet84

OP-- another way to look at it is to focus on getting enough protein and good fats into your diet, with sticking to your caloric budget. your carbs will by default go down. sufficient protein and fats is very important to weight loss.

That's what I was thinking but being a vegetarian (eating 2 types of fish) who doesn't eat meat substitutes like quorn it can be difficult to get up to the right levels.

well, i'm not a vegetarian so i'm not a huge expert in vegetarian-friendly sources of protein. but, there are plenty of protein shakes that are vegetarian friendly, and the good plan sources of protein i know of are edamame, quinoa, beans and legumes, nuts and seeds, avocado, peas, broccoli, spinach, kale, soy milk. i regularly eat all of these things, and i'm not vegetarian.

studentgirly

At 5.3 and 120 how much weight do you think you have to lose? Try increasing your lean protein, and change up your work out!

The goal is to lose more 12 lbs then I'll be happy.

I know what you mean, but words have power. Think carefully about that statement. Why not be happy now while you're losing 12 lbs.? I promise just waking up 12 lbs. lighter tomorrow morning will not have actually changed anything about your life to make you happier.

Ok, I mean I will be content. I will be more confident and by getting their I will have (hopefully) made myself stronger and physically at a much better level.

psuLemon

I can't imagine eating much more, it would just feel like a lot of food for me.

If you can't eat more, how will you maintain weight? Once you hit your goal, you will not longer want a calorie deficit, you will want to eat at maintenance which means more calories. Also, more calories, doesn't mean more quantity. Eat smarter not more. Higher calorie foods such as nuts, avocado, cheese, eggs, peanut butter, protein bars/powders and even cooking food in EVOO will all get you there. Or drink your calories or get some ice cream.

sobriquet84

Herp Derp, there is a one size fits all approach, one that all diet programs adhere to, a caloric deficit. But by all means continue to push the special snowflake card

But let's not pretend that 500 calories of pecan pie is equivalent to 500 calories of turkey and cheese sandwich with vegetables. One of them is a balanced meal, will hold you longer, and gives your body the raw materials it needs to repair itself.

Ignoring macronutritent ratios entirely while maintaining calorie deficit long enough to achieve significant weight loss will likely lead to a "skinny fat" body composition.

If the fact that I'd rather eat 40 calories of celery and carrot sticks instead of 40 calories of almonds or avocados makes me a special snowflake, I guess I'm just a special snowflake.

because i'm sure that if that profile pic is actually his, he TOTALLY got that body by eating nothing but nutty bars and hot pockets. (but keeping a calorie deficit, of course.)

Acg67

Herp Derp, there is a one size fits all approach, one that all diet programs adhere to, a caloric deficit. But by all means continue to push the special snowflake card

But let's not pretend that 500 calories of pecan pie is equivalent to 500 calories of turkey and cheese sandwich with vegetables. One of them is a balanced meal, will hold you longer, and gives your body the raw materials it needs to repair itself.

Ignoring macronutritent ratios entirely while maintaining calorie deficit long enough to achieve significant weight loss will likely lead to a "skinny fat" body composition.

If the fact that I'd rather eat 40 calories of celery and carrot sticks instead of 40 calories of almonds or avocados makes me a special snowflake, I guess I'm just a special snowflake.

because i'm sure that if that profile pic is actually his, he TOTALLY got that body by eating nothing but nutty bars and hot pockets. (but keeping a calorie deficit, of course.)

Yes because we live in a binary world, you either eat all "junk" or none at all

HappyStack

I ate ~200g of carbs today and almost the same in protein, about 40g of fat and still hit my calorie goal.

High protein doesn't mean you have to low carb. High carb doesn't mean low protein. Vegetarians and vegans losing weight and not being "skinny fat" is enough of a case to make that point.

Skinny fat isn't so much a product of diet as it is the "cardio only" mentality, losing a ton of weight without preserving or building any more LBM with resistance training.

Eat well, eat how you like to eat, maintain a slight deficit, lift & do moderate cardio for heart health. Simple.

sobriquet84

Yes because we live in a binary world, you either eat all "junk" or none at all

so then quality of food DOES matter??? which is it???

sobriquet84

I ate ~200g of carbs today and almost the same in protein, about 40g of fat and still hit my calorie goal.

High protein doesn't mean you have to low carb. High carb doesn't mean low protein. Vegetarians and vegans losing weight and not being "skinny fat" is enough of a case to make that point.

Skinny fat isn't so much a product of diet as it is the "cardio only" mentality, losing a ton of weight without preserving or building any more LBM with resistance training.

Eat well, eat how you like to eat, maintain a slight deficit, lift & do moderate cardio for heart health. Simple.

200g carbs * 4 calories per gram = 800 calories. I’ll subtract 100 calories assuming 25 of those 200 were fiber.
200g protein * 4 calories per gram = 800 calories.
40g fat * 9 calories per gram = 360 calories
Total=1860 calories. I’m going to assume that at 5’2” and 120 pounds, her calorie budget is a bit lower than 1860. But, I understand and appreciate what you’re saying. However, 175 net carbs per day IS considered lower carb, especially on a budget of 1860.