What do I need to do better?

tljkids

Hello-- I started MFP on Sept. 1, 2013. I know I'm eating better with my current 1,200 calorie diet than I have in a very long time. I will be 50 next month and I've decided that "now is the time".. As you can see by my diary, I do have days that I go over the 1200 mark but , for the most part, have stayed pretty much close to the count. My question is "why aren't I losing more weight??".. I feel like the scale is not reflecting my changes. Also, I'm not seeing any difference in my clothes. So, there must be something I need to tweak. I'm 5' 4" and currently at 230 and I started at 237. Please advise. Thanks.

Stage14

I noticed three things off the bat.

1. When you do stick to 1200, your sodium is high. That will cause water retention, which shows up as a gain or at least not a loss.

2. You are getting very little protein. MFP already sets protein really low, and you're averaging about half to 2/3 your goal most days. I would shoot for at least 100g of protein a day, as protein will help you feel more full and help protect your lean muscle mass so that you're burning fat and not muscle.

3. Your calories are kind of all over the place. 1500 one day, 1100 one day, 1750 one day. Now this is just my theory based on personal experience, and I am unsure if there is science to back it up, but I've found when I eat sporadic amounts of calories my body doesn't lose as well, even at a deficit. I think that when the body gets into a routine of "knowing" it's going to have X calories of input each day, it loses weight more efficiently. Regardless of the reason, I am losing weight much more steadily on 1600 a day then I ever did yo-yoing between 1150 and 1500 a day, even though the deficit was always greater.

What is your MFP profile set to lose? 2lbs a week? I would recommend resetting it to a less aggressive weight loss, upping your calories to 1500 (which seems like a happy medium of what you tend to eat), and logging religiously for a month while making that your goal for every day, not a general suggested number. Make sure you measure/weigh/count out your portions and log every single thing that passes your lips, including drinks, hard candy, etc. and sticking to your goal. No more using the kids or being busy as an excuse for "bad days". Sure they happen, but you have to stick with it as much as possible to see results. If you do that and up your protein, I bet you'll see a loss.

jcolier

These things take time. Give it a few months!

Dunsirn

Exercise.

kellyskitties

I agree with the raising calories.
Are you just walking or doing other exercise? Strength is important not just cardio. I haven't added it yet, but I plan to eventually. Some folks would walk for days - but it can have a maximum benefit point. Maybe time to add other things?
I have had some of my best losses when calories were all over the place.
I had a pretty good loss right after raising calories.
I didn't look at your diary but upping protein and fiber are helpful for hunger for me.


Whatever you do, don't give up. Changing the plan is not giving up.

jeffpettis

So in 3 weeks you have lost 7 pounds? I don't see the problem...

The only recommendation I would make is to have reasonable expectations. You are doing great so far. Don't try to rush it!

pkw58

I think you are doing great. If you haven't read it yet, read "The Menopause Makeover"... It changed my life in a so many ways. My whole attitude and beliefs about food and exercise changed. Protein is my friend. As is water.

Also, in addition to what you eat and how much you move, make sure you are getting enough sleep. Even if it means going to bed earlier.

Duck_Puddle

What you need to do better is be patient. Let things happen. I am 5'4" and started at 233. It was 4-6 weeks for me to have a noticeable change in measurements/fit of clothes. Some weeks you'll lose, some you'll stay the same, some you'll gain-even if you're doing "everything right". So patience is what you need. And lots of it.

tljkids

I really appreciate the good advice. Thanks!