Some advice please

anngallagher123

Hi

I've been dieting for the past 10 weeks and I'm delighted to say I've lost 18lbs. :happy:

My weight loss plateau'ed about 5 weeks ago so I added in half an hour of aerobic exercise, 4 times a week and the weight started to come off again, although slowly. (less than 1lb per week)

My weight has plateau'ed again (in fact I'm pretty sure I'll have put on 1lb this week) so I'm about to start to do more intense metafit style exercise to try to boost the weight loss.

I'm eating around 1200 calories per day. I'm 5'4 and obese (13 stones)

Am I doing the right thing? I don't mind losing weight slowly....and the exercise should become a good habit in my life if I keep it up over the next few months but it is disheartening when the weight isn't going down and I'm trying really hard.

Any advice would be gratefully received,

TIA

Ann

yarwell

Advice ? Log all your food / drink and make your diary visible.

I would be wary of adding on more exercise ( = stress ) alone, you might want to consider a couple of weeks doing something like 5:2 intermittent "fasting" or a couple of weeks of low carb eating to see if they work well for you.

If you were to add a 400 calorie a day exercise regime then 100 calories more fat in your diet wouldn't harm to supplement the energy from your fat stores, but at 13 stone you can fuel plenty of calories from reserves.

anngallagher123

That's my settings changed...I've been logging fairly consistently. Not logged exercise though. Was thinking about changing my diet regime but I was hoping to find a solution that will be a lifestyle change rather than a diet, iykwim.

Thanks

GyspyMel

what is the 5:2 plan

anngallagher123

Some of my friends have been on it,,,,basically you eat 'normally' 5 days a week....and under 600 calories the other 2. I'm not sure what advantage that would have long term?

yarwell

what is the 5:2 plan

5 days of sensible eating around TDEE / maintenance, 2 days restricted to 500 cals (f) or 600 cals (m).

It's a kind of evolution of intermittent fasting. Most people can stick to something 2 days a week and work / socialise around it. It gives you a ~20% calorie deficit. http://www.52fastdiet.co.uk/ - many report losing ~ 1 pound per week.

"Long term" you've lost the weight and can go to 6:1 or just eat the same each day, there may be some health advantages to the intermittent calorie / carb reduction, which is why the Breast Cancer researchers advocate something similar for weight loss.

yarwell

That's my settings changed...I've been logging fairly consistently. Not logged exercise though. Was thinking about changing my diet regime but I was hoping to find a solution that will be a lifestyle change rather than a diet, iykwim.

Your "diet" is simply the food you eat. I think you need a lifestyle change for sure, ie change the food you're eating.

I don't mean to be rude, it comes naturally, but in your diary I see a lot of low fat crap and things like white bread, crisps, more carbs for breakfast than I eat in a day, margarine, junk cheese, crap instant coffee mixes etc etc. As McEnroe would say, "you cannot be serious".

I suggest you look to reduce the carbohydrate content of your diet and increase the fats significantly. A 1 egg omelette with mushrooms or cheese is a good breakfast, rather than 60 grams of sugar in various forms. Don't buy any more low fat / healthy / diet options.

Good luck.

kittiesandfarts

I suggest drinking lots of water. And throw in a cheat day here and there if you haven't already. It could be that your body is in a bit of a starvation mode. Try eating back the calories you burn while exercising. As long as your net calories are good, you'll keep losing weight. It's important to get all those calories, especially if you start a more rigorous exercise routine. Best of luck!

anngallagher123

[/quote]

I suggest you look to reduce the carbohydrate content of your diet and increase the fats significantly. A 1 egg omelette with mushrooms or cheese is a good breakfast, rather than 60 grams of sugar in various forms. Don't buy any more low fat / healthy / diet options.


[/quote]

Thanks for the advice...I can handle 'rude' as long as it's constructive.
I'm more than happy to make changes....I thought that my normal breakfast (since starting to diet) of fruit and low fat yogurt was a low calorie, healthy choice. The weetabix/ banana/ milk breakfast was to try to increase my calorie intake without eating too much 'crap' and because I'd forgotten to buy yogurt.
What's the advantage of the omelette for breakfast...thought I was doing a good thing eating my '5-a-day'.

My normal lunch is 2 slices of ham plus salad and pickled onion/beetroot/gherkins. The low fat cheese triangles was just to use it up before the sell by. Is that an OK lunch or how could it be improved?

Dinners have to suit the family....and have to be cooked by my oh so its tricky to find things that work for us all. All the dinners are based on slimming world suggestions. I'll admit to using more jars of sauces etc than I'd like but convenience is a major factor.

Ann

PS Surely I'm allowed my mocha a day? :sad:

anngallagher123

So this morning I made some cheese omelette 'muffins'.
( http://laurenconrad.com/blog/post/good-eats-3-busy-girl-breakfasts-overnight-oats-green-smoothie-allison-norton-2013)
Had 2 for breakfast and have to say they taste pretty good. Bought mushrooms and peppers and will make a batch to take to work each day.

That kept me satisfied till lunch (with just a coffee at 10.30am)

Lunch is a large bowl of homemade lentil soup with 1/6 tin of cream of tomato soup added. This was a left over from yesterday. I'm sure my 'rude' friend will have something to say about that as a choice!

Now I'm at a loss...I'm scared to have some fruit because of all the sugar/carbs.

Dinner is going to be Swedish meatballs with a sauce of tinned tomatoes/ chicken gravy and red onions served on cous cous.

Guessing I'll struggle to eat my calories today.

Need help!!!

Ann

psuLemon

I would start to consider eating more and minimizing your deficits. Large deficits, especially when you don't have much more to lose, can hurt weight loss. Based on your stats, a more suitable goal would be around 1600-1700. This is total calories as it includes exercise as part of the calculations so you wouldnt eat back exercise calories. But with 40 lbs to a normal weight, then 1 lb per week is a good goal to aim for. Any more, and you are just adding more stress to the body. Below is a good article but 1200 calories isn't enough to fuel the body, especially when active. Also, depending how active you are with your child, your calories may be more like 1800-1900. I factored in a sedentary life.

I would agree that reducing carbs would be beneficial, but only in the aspect as you can get more fats and protein which is more important to satiety and muscle retentions respectively. I would also suggest taking two of those aerobic days and making them weight training days. WT is much better for muscle retention which means you will have to lose less weight to get that ideal body.


http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

TavistockToad

That's my settings changed...I've been logging fairly consistently. Not logged exercise though. Was thinking about changing my diet regime but I was hoping to find a solution that will be a lifestyle change rather than a diet, iykwim.

Thanks

You should probably be eating more if you dont log exercise and stick to 1200 cals...

Chadomaniac

That's my settings changed...I've been logging fairly consistently. Not logged exercise though. Was thinking about changing my diet regime but I was hoping to find a solution that will be a lifestyle change rather than a diet, iykwim.

Thanks

You should probably be eating more if you dont log exercise and stick to 1200 cals...

100% this

igotabulletproofheart

You're not eating enough. Stop doing the exercise for a week and increase your calories to around 1400-1600. Though it seems counter-intuitive, your body needs change.

- Increase your calories
- Change your macros
- Consider intermittent fasting, even something as simple as the Leangains protocol (16:8) might help.
- Take a break from the calorie counting, just for two or three days
- Take a break from working out
- Zig zag calories
- Are you drinking enough water? bodybuilding's calulator: http://www.bodybuilding.com/fun/water_calculator.htm

Start taking your measurements with a measuring tape. You might not be losing weight, but you might be losing inches.

tl;dr CHANGE! CHANGE! CHANGE! Plateaus are your body's way of signaling the need for change.

I once read that those on the weight loss (or gain) boat should change their workouts every 4-6 weeks to prevent a plateau. Personally, I've made an intricately detailed planned which requires me to change exercises after every 5-7lb loss.

anngallagher123

Thanks for the advice.

My question is what should I eat? It might seem obvious but I genuinely have no idea how to make up the calories without snacking on the rubbish that got me here in the first place.

Ann

Chadomaniac

No person over 30% body fat should eat as low as 1200 calories . It calls for metabolic damage and early weight plateau , and you most likely to fall off the wagon and get fed up very fast .

Chadomaniac

Thanks for the advice.

My question is what should I eat? It might seem obvious but I genuinely have no idea how to make up the calories without snacking on the rubbish that got me here in the first place.

Ann

Eat around 0.8-1g protein per pound
0.45g fats per pound
The rest carbs

Eat what you want just make sure you get in enough fiber and micro nutrients (vitamins and minerals)

anngallagher123

Eat around 0.8-1g protein per pound
0.45g fats per pound
The rest carbs

Eat what you want just make sure you get in enough fiber and micro nutrients (vitamins and minerals)

Still being baffled by the science. :embarassed:
Could you give me an example of a suitable lunch and family dinner?

ekaustin7

I would increase your calories to ~1500 and start doing heavy lifting. When I began to plateau, weight lifting was what broke it. As for eating more, any healthy snacks will fill up those extra calories you're not used to having. Slice a red bell pepper into thin strips and dip them in hummus, celery sticks dipped in peanut butter, yogurt with granola and blueberries... all good healthy snacks that will fill you up. Don't be afraid of calorie dense foods like avocado and nut butters, just make sure you stay within the recommended serving amount.

TavistockToad

Eat around 0.8-1g protein per pound
0.45g fats per pound
The rest carbs

Eat what you want just make sure you get in enough fiber and micro nutrients (vitamins and minerals)

Still being baffled by the science. :embarassed:
Could you give me an example of a suitable lunch and family dinner?

Lunch - salad with lean meat, omelette, sandwiches, whatever....

dinner - roast dinner, fish pie, chilli, lasagne, bolognese...

i think you're over thinking it a little... just make sure you get plenty of lean protein, fruit & veg, and some carbs... the odd treat wont hurt you, and as for family dinners, just watch the portion sizes. theres nothing you 'cant eat' if you have a balanced diet

crystalcoyote59

you have to remember the scales dont tell the whole story. How are you clothes fitting? and dont forget muscle weighs more than fat, so you maybe trading in fat for heavier muscle, the way your clothes fit is a good indicator of whats going on.

TavistockToad

you have to remember the scales dont tell the whole story. How are you clothes fitting? and dont forget muscle weighs more than fat, so you maybe trading in fat for heavier muscle, the way your clothes fit is a good indicator of whats going on.

the OP isnt gaining any muscle on 1200 cals per day

harleygroomer

FIRST of all--do not think of this as a DIET--this is your "lifestyle change." So many people fail at diets and put on more weight than they lose. So THIS is the rest of your life, this is your LIFESTYLE CHANGE. NOW--you many want to go back into your food list and see where you can make better changes. Just because you can have 1200 a day does not mean unhealthy foods. Eat clean--unprocessed meats, WHITE FOOD ( rice, potatoes, bread, refined sugar). I do not use low-fat products as they have an increase in sugar, a HUGH increase. So I use the regular products in a wise fashion. I eat greek yogurt, steal cut oats, REAL meat instead of luncheon meats or hotdogs. I rarely eat fast foods and when I do I pick the best of the worse and eat wisely. SEE???? you can do this, I started walking at first and 2 laps around the track were a killer, now I go 4 miles every morning and most days take in a Zumba class and/or a weight class. We are all here for you, just take a deep breath and go thru your food list and your exercise list and you will see some holes you can plug up very easily/ GOOD LUCK

maryjaquiss

I just looked at your diary and I noticed something that might be an issue - are you weighing your couscous dried or cooked? Because that 110 calories for 100g of couscous is definitely cooked weight. It took me ages to find the dried weight but it's approximately 360 calories for 100g straight out of the packet!

floop1207

i feel your pain!! i've only lost 7lb in 6 weeks and i'm kinda 'stuck'. i started on 1200 cal but upped it to 1350-1400 last week hoping it would help. no joy yet. its really frustrating.

Briargrey

don't worry about the sugars in fruit - eat your lovely, natural fruit servings and yes, that will up your sugars/carbs but it's real fruit so don't stress.

Worry less about exact foods and look more at the overall calorie goal (I agree with upping it from 1200) and fitting your foods into that goal while meeting the goals for protein, fat, and carbs. Don't go under the fat one, btw, lots of people make that mistake - have healthy fats like avocados, good oils, etc.

I tend to have an oatmeal packet for breakfast, fresh fruit and carrot sticks throughout the day for lunch/snacks, and then eat whatever we're having for dinner. I measure it out so I keep my portions under control, and I have typically enough calorie room left over for a treat of sorbet or something (which I again measure so I know).

Log everything - did you like that spoon while cooking? You just added calories. Did you grab a negligible amount of something out of the fridge while getting another water? You just added calories. These add up - so watch yourself, log them, and train yourself not to do the 'just pop something in' bit. We kid ourselves on the amount we eat a lot, so measuring, weighing, controlling is a big piece of learning new and better habits for a lifestyle.

You can do this!

LuvDarkChocolate

you have to remember the scales dont tell the whole story. How are you clothes fitting? and dont forget muscle weighs more than fat, so you maybe trading in fat for heavier muscle, the way your clothes fit is a good indicator of whats going on.

Sorry I'm a little new to this.....but how is a pound of muscle heavier than a pound of fat?

Stage14

Don't be afraid to eat fruit because of the sugars and carbs. The carbs you need to cut out are things like white bread, pasta, etc, carbs from fruits and veggies come with fiber, meaning your body processes them slower and converts more of them to actual fuel.

I agree that I would up your calories a bit, log your exercise and eat those back, and add more fat and protein into your diet. Nuts, peanut butter, and cooking with olive or peanut oil are all easy ways to increase your fats. Cutting back on premade sauces and marinades are a good way to reduce sodium, and eating lean protein (meaning chicken, fish, or even lean red meat) will give you good protein. You can also switch your regular yogurt to Greek yogurt to had a bit more. I strive for a minimum of 1g of protein per kg (2.2 lbs) of body weight, and it makes all the difference in staying full.

Remember that when a food has been altered to be "low fat" there is almost always a bump in carbs or sodium to account for that. I'm not saying those foods are evil, but buying less of them and more fresh meats, fruits, and veggies will go a long way to helping most of the time.

icimani

I've been dieting for the past 10 weeks and I'm delighted to say I've lost 18lbs. :happy:

My weight loss plateau'ed about 5 weeks ago so I added in half an hour of aerobic exercise, 4 times a week and the weight started to come off again, although slowly. (less than 1lb per week)

My weight has plateau'ed again (in fact I'm pretty sure I'll have put on 1lb this week) so I'm about to start to do more intense metafit style exercise to try to boost the weight loss.

I'm a little confused about the timeline here - you say you've been dieting for 10 weeks and you've lost 18 pounds in 10 weeks? That's great. But then you say you got into a plateau 5 weeks ago? Is that after the 10 weeks of losing 18 pounds? And then the weight started to come off slowly again? 1 week of slow or no weight loss is not a plateau.

Weight loss is not linear. I know we like to see the scale move but there are so many things that can effect your weight on any given day, water being one of the biggest ones. So if you did well all week, and then had chinese food the night before your weigh-in, I can easily see the sodium causing some water retention.

Hang in there with your lifestyle change and make sure you're eating enough so you're not setting yourself up for failure.

DebbieLyn63

Eat around 0.8-1g protein per pound
0.45g fats per pound
The rest carbs

Eat what you want just make sure you get in enough fiber and micro nutrients (vitamins and minerals)

Still being baffled by the science. :embarassed:
Could you give me an example of a suitable lunch and family dinner?

I would suggest first thing to go into your goals and change your macros to 40% Carbs/ 30%Protein/30%Fats
MFP sets the carbs too high and the protein too low, IMO.

Focus on getting 20 or more grams of protein in every meal. Breakfast is easy with Omelets, eggs, bacon, sausage. You can use Turkey varieties if you like, and even Egg Whites if you need higher protein with less fat and calories.

Lunch- Tuna, egg salad, ham or turkey on a salad, or if you like soups, then add cubed chicken or beef to the soup to up the proteins.

Dinner- fix your regular meals, just focus on getting your protein in. Add lots of steamed veggies while cutting back on starchy carbs.

Add in some snacks of nuts, seeds, string cheese, fruits, avocados or hummus. Adding seeds and avocados to your salads is a good way to get in the healthy fats you need as well.

If you need to supplement with a protein shake, do so, but choose one that is low in sugar.

lavaughan69

don't worry about the sugars in fruit - eat your lovely, natural fruit servings and yes, that will up your sugars/carbs but it's real fruit so don't stress.

Worry less about exact foods and look more at the overall calorie goal (I agree with upping it from 1200) and fitting your foods into that goal while meeting the goals for protein, fat, and carbs. Don't go under the fat one, btw, lots of people make that mistake - have healthy fats like avocados, good oils, etc.

I tend to have an oatmeal packet for breakfast, fresh fruit and carrot sticks throughout the day for lunch/snacks, and then eat whatever we're having for dinner. I measure it out so I keep my portions under control, and I have typically enough calorie room left over for a treat of sorbet or something (which I again measure so I know).

Log everything - did you like that spoon while cooking? You just added calories. Did you grab a negligible amount of something out of the fridge while getting another water? You just added calories. These add up - so watch yourself, log them, and train yourself not to do the 'just pop something in' bit. We kid ourselves on the amount we eat a lot, so measuring, weighing, controlling is a big piece of learning new and better habits for a lifestyle.

You can do this!

This!

On Saturday I went to a BBQ party and I had a few bites of the treats my husband was having, which is fine because I left plenty of room to enjoy the day, but I made sure to log even the bites and it added up to over a hundred calories! I think we have a tendency to under estimate the quantity that we eat, or disregard the oils and fats we're cooking with. Sometimes it's just difficult to figure out exactly what amount you've eaten. For example, last night I boiled baby potatoes, sliced them in half and added two tbsp of butter into the bowl and mixed it all in. My husband and daughter ate most of the potatoes, I had one and a half potatoes, but the real question is how much butter did I consume? What I should have done was pull my portion of potatoes out and added my measured butter afterwards but I forgot :-)