So I said I'd come back after 4 weeks of logging properly!
Replies
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I'm no nutritionist, but two things caught my attention--you mentioned your mildly lactose intolerant but I see you drink alot of whole milk and consume a decent amount of dairy on a daily basis. Have you considered switching to a lower %milkfat in your dairy consumption?
Secondly, you are not filling up on enough dark leafy greens and other types of vegetables. My nutritionist recommends at the very least two cups of dark greens daily--four would be better. You'd be surprised how they can help you feel full.0 -
There's a 'skin off' measurement by the gram in the database. I think it's under 'Tesco peeled weight' or something.
The only thing I generally "guess" is a banana when I have one. I don't know whether to weigh it skin on or off, so just go with the length measurement.
ALSO it's so cool that you came back! What's your job, btw?0 -
You need a progressive program in which you continue to challenge your muscles and not just work them. There are ways to strength train without weights. I really didn't see any loss in inches until I began that program.
I'm like 99% certain that it is progressive. I'm only on the beginner level right now.
What other methods are there? I'm open to suggestions.
Progressive means that you lift more weight as the exercise becomes easier.
I'm sorry... not trying to be mean here, but you seem to be making a lot of excuses. You asked for advice, and when it was given, you retorted with reasons why you can't. But this is the advice that works. So when you have the will to try, you will find a way to make it work.
Best of luck!
I asked for suggestions? how is that making excuses?
You said there are ways to strength train without weights, I asked what they were.0 -
You need a progressive program in which you continue to challenge your muscles and not just work them. There are ways to strength train without weights. I really didn't see any loss in inches until I began that program.
I'm like 99% certain that it is progressive. I'm only on the beginner level right now.
What other methods are there? I'm open to suggestions.
Progressive means that you lift more weight as the exercise becomes easier.
I'm sorry... not trying to be mean here, but you seem to be making a lot of excuses. You asked for advice, and when it was given, you retorted with reasons why you can't. But this is the advice that works. So when you have the will to try, you will find a way to make it work.
Best of luck!
I asked for suggestions? how is that making excuses?
You said there are ways to strength train without weights, I asked what they were.
You skipped something in there... you asked for suggestions, they were given to you, you made excuses why they won't work.
As far as training without weights, there are push-ups, pull-ups, body-weight squats, lunges, a multitude of exercises can be performed without weights... then when you are ready to progress, you can perform the same exercises with heavy objects. You don't just have to have weights.0 -
I asked for suggestions? how is that making excuses?
You said there are ways to strength train without weights, I asked what they were.
body weight exercises- when you can do one easily (15 or more reps) then switch to a more difficult progression. push ups? do them with your feet up- do them with one arm elevated on a stair- do them with one leg up... there is always a way to make things harder. but you have to push your body further than it went the time before in order to make a change- if you only do the same thing over and over again- it will adapt (we are excellent at this) and it will stop changing- it wants the status quo- it wants the same.. whatever the same is- that's what it wants- it will adapt and live there- YOU have to insert the changes.
try strengthunbound.com some great articles on body weight progressions0 -
I'm no nutritionist, but two things caught my attention--you mentioned your mildly lactose intolerant but I see you drink alot of whole milk and consume a decent amount of dairy on a daily basis. Have you considered switching to a lower %milkfat in your dairy consumption?
When I can't obtain the lactose-free milk (supply can be sporadic at my store, I think they only get it in once a week) I will use a lactase supplement with the dairy
I don't log it cos... its no calories. I spose I still should. 0 -
You need a progressive program in which you continue to challenge your muscles and not just work them. There are ways to strength train without weights. I really didn't see any loss in inches until I began that program.
I'm like 99% certain that it is progressive. I'm only on the beginner level right now.
What other methods are there? I'm open to suggestions.
Progressive means that you lift more weight as the exercise becomes easier.
I'm sorry... not trying to be mean here, but you seem to be making a lot of excuses. You asked for advice, and when it was given, you retorted with reasons why you can't. But this is the advice that works. So when you have the will to try, you will find a way to make it work.
Best of luck!
YAGOG is progressive.0 -
You need a progressive program in which you continue to challenge your muscles and not just work them. There are ways to strength train without weights. I really didn't see any loss in inches until I began that program.
I'm like 99% certain that it is progressive. I'm only on the beginner level right now.
What other methods are there? I'm open to suggestions.
Progressive means that you lift more weight as the exercise becomes easier.
I'm sorry... not trying to be mean here, but you seem to be making a lot of excuses. You asked for advice, and when it was given, you retorted with reasons why you can't. But this is the advice that works. So when you have the will to try, you will find a way to make it work.
Best of luck!
YAGOG is progressive.
I'm not familiar with it. But if she didn't lose inches, I'm going to say that it didn't increase her lean body mass.0 -
You skipped something in there... you asked for suggestions, they were given to you, you made excuses why they won't work.
As far as training without weights, there are push-ups, pull-ups, body-weight squats, lunges, a multitude of exercises can be performed without weights... then when you are ready to progress, you can perform the same exercises with heavy objects. You don't just have to have weights.
This is what YAYOG is though? Well, rather than progressing to weights, one progresses through difficulty in the movement. LIke it's pushups off a knee-height surface right now, then as the workouts go on it gets more difficult. I'm pretty sure I've seen one-handed pushups in there which is a little scary right now :laugh:
Sorry, but I cannot do a lifting program like NROLFW. I can't afford a gym membership, I can't afford to buy a set of weights (and have nowhere at home to put them), and my work hours and child commitments mean I can't access a gym during opening hours anyway.
Yes I asked for suggestions for non-weights methods, but then you just just came in with how I'm making excuses?
You've given me the suggestions now, thanks. They line up with the program I'm currently doing, so I see we are on the same track.0 -
I asked for suggestions? how is that making excuses?
You said there are ways to strength train without weights, I asked what they were.
body weight exercises- when you can do one easily (15 or more reps) then switch to a more difficult progression. push ups? do them with your feet up- do them with one arm elevated on a stair- do them with one leg up... there is always a way to make things harder. but you have to push your body further than it went the time before in order to make a change- if you only do the same thing over and over again- it will adapt (we are excellent at this) and it will stop changing- it wants the status quo- it wants the same.. whatever the same is- that's what it wants- it will adapt and live there- YOU have to insert the changes.
try strengthunbound.com some great articles on body weight progressions
Cheers, yup this is what YAYOG does. The progressions are built into the program, rather than me having to make the decision to increase
I'm still only on the beginner program so they haven' t changed much yet, but there's another 3 levels to work through when I'm competent at this (I try not to look forward at what I'm expected to be able to eventually do, it's a little scary, but I've had a peek at some)0 -
You skipped something in there... you asked for suggestions, they were given to you, you made excuses why they won't work.
As far as training without weights, there are push-ups, pull-ups, body-weight squats, lunges, a multitude of exercises can be performed without weights... then when you are ready to progress, you can perform the same exercises with heavy objects. You don't just have to have weights.
This is what YAYOG is though? Well, rather than progressing to weights, one progresses through difficulty in the movement. LIke it's pushups off a knee-height surface right now, then as the workouts go on it gets more difficult. I'm pretty sure I've seen one-handed pushups in there which is a little scary right now :laugh:
Sorry, but I cannot do a lifting program like NROLFW. I can't afford a gym membership, I can't afford to buy a set of weights (and have nowhere at home to put them), and my work hours and child commitments mean I can't access a gym during opening hours anyway.
Yes I asked for suggestions for non-weights methods, but then you just just came in with how I'm making excuses?
You've given me the suggestions now, thanks. They line up with the program I'm currently doing, so I see we are on the same track.
Well like I said. If you didn't see a change in inches, then it doesn't sound like this program is increasing your lean body mass. I still recommend you have your thyroid checked out a little closer, and consider a new strength training program. Also, tracking your electrolytes will help.
These are the same recommendations I made earlier in the thread. Best of luck! I have nothing else to offer.0 -
I have no idea what that program is... but if you can do 15 reps easily- then it's time to move on to another progression.
Don't be scared- I don't understand why you are scared. it's just a thing- you can do it or you can't- or it takes you LONGER to do it.
it's just a thing- no need to be scared. I am learning how to do one arm hand stands... and muscle ups.
I'm training a progression- but the thing itself doesn't scare me- it's just a new exercise. That's all. don't be afraid of it.0 -
Just a suggestion you might think about... If you are having a hard time cutting due to feeling hungry, try to cut your calories differently through the week. Something like 5:2 or 6:1 might be easier for you. So if you are currently eating 1900 and satisfied, eat 1900 for 5 days a week, then drop to 1200 the other two days. That is a 14-1500 deficit or about 0.5 /week. Or you can rearrange it however you like - pick a day or two that you can not eat until dinner then eat reasonably. Do that once or twice a week to cut calories instead of daily.
I know some days I just feel like my body really WANTS a certain number of calories it seems, and I cant hit a deficit to save my soul. So its very nice once in a while to have a week like this where I can eat pretty normal almost the whole week, then pick a day I will be very busy and cut most of my calories on those days instead so I dont think about it. I also save my calories on those days for the evening - I have much better self control during the day knowing I can eat in just a few hours.
Something to try if you really are crying over cutting daily Good luck... 0 -
Well like I said. If you didn't see a change in inches, then it doesn't sound like this program is increasing your lean body mass. I still recommend you have your thyroid checked out a little closer, and consider a new strength training program. Also, tracking your electrolytes will help.
These are the same recommendations I made earlier in the thread. Best of luck! I have nothing else to offer.
OK.
Well I've only been doing YAYOG for 6 weeks or so, so I'm going to see it through before I quit :happy:0 -
It's very possible that your metabolism has changed since the time you could eat so many more calories. I know it makes things confusing, but it's just one of those individual variation things.
I believe that your work is work that would exhaust me, lol. Still, your body is probably just fit enough now that it's not work for it. Maybe shoot for breaking a sweat for at 30 minutes to know that you are upping things. Move those things at work very quickly for chunks of time
The progressive muscle building will help, but it takes time. Your weights may have to be pretty darned heavy to build more muscle. That means you have a lot of strength already. That's great!0 -
Just a suggestion you might think about... If you are having a hard time cutting due to feeling hungry, try to cut your calories differently through the week. Something like 5:2 or 6:1 might be easier for you. So if you are currently eating 1900 and satisfied, eat 1900 for 5 days a week, then drop to 1200 the other two days. That is a 14-1500 deficit or about 0.5 /week. Or you can rearrange it however you like - pick a day or two that you can not eat until dinner then eat reasonably. Do that once or twice a week to cut calories instead of daily.
I know some days I just feel like my body really WANTS a certain number of calories it seems, and I cant hit a deficit to save my soul. So its very nice once in a while to have a week like this where I can eat pretty normal almost the whole week, then pick a day I will be very busy and cut most of my calories on those days instead so I dont think about it. I also save my calories on those days for the evening - I have much better self control during the day knowing I can eat in just a few hours.
Something to try if you really are crying over cutting daily Good luck...
is this much like just working to a weekly goal? (the android app shows the weekly remaining which is really useful!)
Or is it more structured?0 -
I have no idea what that program is... but if you can do 15 reps easily- then it's time to move on to another progression.
Don't be scared- I don't understand why you are scared. it's just a thing- you can do it or you can't- or it takes you LONGER to do it.
it's just a thing- no need to be scared. I am learning how to do one arm hand stands... and muscle ups.
I'm training a progression- but the thing itself doesn't scare me- it's just a new exercise. That's all. don't be afraid of it.
"apprehensive" may be a better word than scared then LOL
I can't do 15 at a time yet. I've been doing ladders, and I think my best with the pushups (knee height) is 33 in the 7.5 minutes. But I was pretty much bawling by the end of my second ladder and it only goes up to 4 at a time!
I clearly have a long way to go.
I don't know what muscles I use lifting heavy stuff at work (probably a combination as I'm a very good girl and bend my knees and left properly rather than banding over) but its obviously not the same ones one uses for pushups!0 -
I'm guessing the poster means morale.
This is why spelling and grammar need to be emphasised in school
But I agree with the poster. Deprivation and large deficits lead to misery and are not sustainable.0 -
There's a 'skin off' measurement by the gram in the database. I think it's under 'Tesco peeled weight' or something.
The only thing I generally "guess" is a banana when I have one. I don't know whether to weigh it skin on or off, so just go with the length measurement.
ALSO it's so cool that you came back! What's your job, btw?
Ah! I've probably avoided it if it has Tesco. I tend to avoid the user-submitted ones unless I can verify them myself.
So does that mean the standard MFP-approved entry for banana by weight is skin on? A skin-on weight is definitely an easier, (not to mention, cleaner) option. I spose I could weigh the skin after I eat the fruit!
I don't want to give too much away with the job thing, as it makes me pretty identifiable, within NZ/Australia, to a certain portion of the population.
But I deal with large rolls of textiles (range from 20 - 40kg each )and spend time unrolling, cutting, folding, packing them, as well as moving them around up and down stairs and putting them in piles. So I'm constantly walking up and down along a 10 metre long bench unroll it, folding it, evening it for a straight cut, then folding the cut product and packing it away. Also unloading shipments of products. We get one product that weights 6kg each, they come in a carton of 8, and 27 of those cartons on a pallet. Those cartons get brought in off the pallet and packed away by hand. As well as keeping the place tidy!
Because I do a couple of steps, then fold another, then another couple of steps, a LOT of them aren't picked up by my fitbit because it seems to start counting after a certain number of steps, which is sad, but I'll have to live with it. As well as all that upper-body movement.
Imagine doing laundry for 6-8 hours a day LOL.
Yes I was very determined to come back and prove myself :bigsmile:0 -
Just a suggestion you might think about... If you are having a hard time cutting due to feeling hungry, try to cut your calories differently through the week. Something like 5:2 or 6:1 might be easier for you. So if you are currently eating 1900 and satisfied, eat 1900 for 5 days a week, then drop to 1200 the other two days. That is a 14-1500 deficit or about 0.5 /week. Or you can rearrange it however you like - pick a day or two that you can not eat until dinner then eat reasonably. Do that once or twice a week to cut calories instead of daily.
I know some days I just feel like my body really WANTS a certain number of calories it seems, and I cant hit a deficit to save my soul. So its very nice once in a while to have a week like this where I can eat pretty normal almost the whole week, then pick a day I will be very busy and cut most of my calories on those days instead so I dont think about it. I also save my calories on those days for the evening - I have much better self control during the day knowing I can eat in just a few hours.
Something to try if you really are crying over cutting daily Good luck...
is this much like just working to a weekly goal? (the android app shows the weekly remaining which is really useful!)
Or is it more structured?
It can be either. You can adapt it to whatever works with your schedule - as long as your weekly total is a deficit, it really doesnt matter what you eat daily. For me its easier to just cut back one or two days (I pick days I know I will be out and about and busy, not home watching tv!).
There is a formal 5:2 "diet" - check out the groups, there is a lot of info there. I think the official name is "thefastdiet.com"? The group forum has links to some videos. I dont adhere to it strictly (they do 500 calories twice a week, I cant really go that low usually), but the idea of just hitting a weekly deficit however you want appeals to me and is so much easier than ending every day wishing I could eat more.
Another method I switch to occasionally - I have a very hard time not eating in the evenings... like I can eat 1000 calories after 3pm. So sometimes I just try not to eat before 3 (or eat something small here and there so I have less than 3-400 calories before 3pm. Then I eat as much as I want until bedtime (decent food, reasonable amounts). So far, no matter how hungry I think I am, I never end up eating more than 1000 calories after 3pm when I do this. So my day ends at a deficit and I go to bed perfectly satisfied. And its pretty easy to hold out through the day since I know at 3pm I can eat what I want.
Make your own method... timing of calories is pretty irrelevant to actual weight loss (though it may have other implications that indirectly influence weight loss for some people). So make your eating fit your schedule and habits and work your deficit in where its easiest for you.0 -
Thanks.
That's what I seem to prefer to do as well, but every so often I feel "bad" and try eating breakfast more often. I usually end up way over goal when I do.
I've also bought some new scales today, on the off chance the ones I was using are the problem.0 -
IMO your FitBit is exaggerating your burn by around 200 calories/day, average. This is a based on the details you provided, plus 6 hours a day of "light activity". With an actual deficit of around 200 calories, four weeks would lead to....well, not very much loss, well within the error margin of a scale.
IMO, you're simply eating too much for your activity level. I know it sucks - most of us have been in that same place, and can totally sympathize. Drop your intake by 300 calories a day for a month, and you'll have your definitive answer.
Good luck!
Agree. I'd go to 1700 calories a day and you will survive on that. It takes more planning but if you actually want to lose weight it's what you'll probably need to learn to eat. If you think that sucks, my BMR is 1194 and I maintain now on 1500 or a bit less. You aren't much taller than I am so if you do get down to a normal weight that's probably going to be your life.
I can relate. My BMR is 1094. On maintenance I can eat about 1400. And that is my life. I've learned to be very creative with my calories.0 -
I *think* there are too many variables here. To simplify it - forget the fitbit etc, forget logging exercise completely as I suspect that is where the error lies. Just use TDEE-10% set to lightly active and weigh every. last. little. morsel. I can TELL you're estimating stuff cos it's all broccoli 40g, sweetcorn 30g, 50g, 80g. Too neat. Weigh those potatoes, weigh that butter!
And you don't need to 'start lifting' - you're already lifting more weight than most on here do, in a day's work.
I swear on MY DOG'S LIFE that this will work. Really. :bigsmile:
See you in four! xx0 -
IMO your FitBit is exaggerating your burn by around 200 calories/day, average. This is a based on the details you provided, plus 6 hours a day of "light activity". With an actual deficit of around 200 calories, four weeks would lead to....well, not very much loss, well within the error margin of a scale.
IMO, you're simply eating too much for your activity level. I know it sucks - most of us have been in that same place, and can totally sympathize. Drop your intake by 300 calories a day for a month, and you'll have your definitive answer.
Good luck!
Agree. I'd go to 1700 calories a day and you will survive on that. It takes more planning but if you actually want to lose weight it's what you'll probably need to learn to eat. If you think that sucks, my BMR is 1194 and I maintain now on 1500 or a bit less. You aren't much taller than I am so if you do get down to a normal weight that's probably going to be your life.
I agree. I am your height, and I set my daily calorie to 1700 per day, and have been losing 0.8 pounds per week. I have a broken toe and haven't been able to get much exercise in, can't even wear a shoe on that foot, and shocked, shocked that I am losing weight. Now I try to get as close to 1700 without going over and some days are pretty tough. I try to eat 85 gm of protein or more per day.
If you can get a little extra exercise, that would be great! She's correct that your body is accustomed to your activity at work and even though it is exercise, it isn't enough.
Good luck!0 -
You're only 5'4" and a 30 year old female (Where your metabolism naturally is starting to slow down.) My thought is go to 1700 calories, try it for a few weeks. See if you lose weight after that and adjust if not!
Great job keeping up and continuing to keep track though! Keep full on fiber like other people have mentioned, I'm trying to eat better food to keep me fuller longer but I know it can be hard, one day at a time though!:)0 -
I didn't go back and read every post but the simple fact is if you are not losing weight you are not in a deficit. I did read some of the earlier posts and you said you have no medical issues so something is off in your logging. Either you are consuming more than you think or you are not burning as much as you think. One way or the other if you are not losing weight you have to take a step back and figure out why you are not in a deficit. That must be correct before anything else will matter. Good luck!0
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Well like I said. If you didn't see a change in inches, then it doesn't sound like this program is increasing your lean body mass. I still recommend you have your thyroid checked out a little closer, and consider a new strength training program. Also, tracking your electrolytes will help.
These are the same recommendations I made earlier in the thread. Best of luck! I have nothing else to offer.
OK.
Well I've only been doing YAYOG for 6 weeks or so, so I'm going to see it through before I quit :happy:
Right attitude.^^
I'm going to suggest something a little different since you mentioned that lowering your calories was difficult.
So, currently you seem to be close to maintenance and are not losing at the rate you want (but you are slowly losing)
so 4 options
a) stay at current loss rate and work with your exercise regimen (YAYOG) until weight loss occurs - this is called spinning your wheels, not very satisfactory.
b) lower calories, get hungry, will result in greater loss but hunger, morale might result in quitting.
c) increase activity with all else the same - take YAYOG to the next level as soon as possible. Push yourself to that, add a day. Whatever you need to increase your activity level. No need to cut further, activity can make the surplus sufficient to lose 1/2 lb a week. (Note initial increases in activity will not result in weight loss as swelling will mask it - expect 3-4 weeks before changes really appear)
d) Add a new activity to the YAYOG - a one time a week increase in activity will make a difference at this cusp point. (see c) )
BTW -- some errors from the previous posters.
- metabolism isn't "naturally slowing down at 30" - this is incorrect none of the metabolic studies show this.
- you are at a deficit, since you are losing (albeit slowly), saying you are not jsut doesn't serve the evidence
- you don't need to forget the fitbit if you don't want to (looking at your diary, the adjustments it is providing are minimal) but can go to a fixed TDEE if that idea is something you want to try. A fixed TDEE just happens to include an exercise component. precalculated.0 -
Are you including the low days with your dental surgery in your average? Did you by any chance weigh prior to your surgery? Looking through your diary, I would say the days where you are way over your targets are offsetting the other days.
Good news is that you have found your maintenance for this weight. Bad news is that trimming back your calories is probably the answer. Since you struggle with hunger, try looking around for meal plans for 1600-1700 calories a day. You may be surprised. You mentioned that it's hard for you to get a chance to eat at work-make preportioned baggies of things like nuts and seeds or protein bars to keep in your pocket and grab when you have a second. You can portion the protein bar into chunks and keep in a baggie if you don't have a minute to eat the whole thing at once.
Putting your info in to MFP with the setting active, to lose 1 lb a week, it recommends 1300 calories. I'm sorry! I know that stinks. But Very Active is probably overstating your activity level. Keep in mind that's construction worker levels. As busy and active as you are at work, it doesn't sound like it quite reaches the very active level. If you were to set 1300 as your target, and then eat back exercise calories, you'd probably end up at around 1600-1700 calories (no exercise calories for work since you are on the active setting.) Studies show that many of us overestimate our output, so it's not that anyone thinks you are lying.
If you struggle with eating less than 1900 calories, don't stress about trying to do 1300 on your off days. Just keep in mind that eating 1600 or so on days you are not as active may cause tiny delays, but overall its probably more beneficial and will help with long-term success.0 -
- you are at a deficit, since you are losing (albeit slowly), saying you are not jsut doesn't serve the evidence
Now I'm confused--did I do the math wrong? It looked like OP said she lost .5 lbs over the course of the month. The last week she has eaten at a for sure deficit due to her surgery, but that was an anomaly to the rest. .5 lbs could be just water fluctuation.0 -
I'm not very good at getting in my vegetables, either. May I ask what sort of vegies you are eating? Is it mostly salad?I'm no nutritionist, but two things caught my attention--you mentioned your mildly lactose intolerant but I see you drink alot of whole milk and consume a decent amount of dairy on a daily basis. Have you considered switching to a lower %milkfat in your dairy consumption?
Secondly, you are not filling up on enough dark leafy greens and other types of vegetables. My nutritionist recommends at the very least two cups of dark greens daily--four would be better. You'd be surprised how they can help you feel full.0
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