1200 calories, exercise, but no weight loss!!
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Your need to eat more because your body is in starvation mode. When your body is in starvation mode it will retain everything you eat and turn it into fat to survive. In addition, your body will start to steal nutrients from your muscles, which will increase your body fat % and decrease your lean muscle mass. Also, your metabolism is probably very slow because your not eating enough. You should increase your calories to 1400 calories a day and make sure you get at least 75 grams of protein a day. The first 2 weeks you get the proper nutrition your body needs (1400 cals, 75g protein) you might gain a couple of pounds because your body is currently in starvation mode (will retain everything). When your body realizes you are going to feed it properly then you will start to lose weight because your metabolism will speed up and your body will stop storing everything and stealing from your muscles. It is also good to have one "cheat meal" a week where your calories for that day will go above 1600 calories. This is like throwing your body a curve ball and will aid in more weight loss. Never let your body get to use to anything. Finally, make sure you mix up your cardio workouts and strength train at least 2 times a week. You should be working out at least 30 mins-1hr, 5 days a week. Good Luck!
LOL! Please ignore this.0 -
Calorie counting isn't the answer. What you are eating is important. I suggest you read the book "Why We Get Fat and What to Do About it" to start. I've increased my calories, decreased the amount of exercise, and I have trimmed down to where I'm darned happy with myself. I'm 53 - so I don't have the luxury of a youthful metabolism. I am a personal trainer and group fitness instructor. I've seen too many people do the calorie thing and fail and it's NOT their fault.
Do some research. Don't read magazines for the answer. Take the time to do it right and you'll find a whole new way of being happy with yourself. Feel free to PM me. Best wishes to you.
Calorie counting is at the core of ANY legitimate weight loss diet. And yes, it is those people's fault that they failed. It is called Personal Responsibility.
Oh that is ironic.0 -
*snip*
I certainly don't think it's a magic bullet. There definitely is a positive thermogenic effect (how large is still a subject of debate) and there's a secondary effect on satiation -- people on higher-protein diets tend to consume about 10% fewer calories overall. However, I believe that avoiding the high-glycemic carbs (esp. things like high-fructose corn syrup) is even more significant that protein intake. I'm not an advocate for high-protein diets per se; I just think that substituting a pizza crust for a chicken breast and steamed broccoli is likely to produce better weight-loss results, calories notwithstanding. The worst-case scenario is you get a more nutritious diet.
I don't doubt that the people on a high-protein diet would tend to consume less than a person on a low-protein diet, but we're mainly talking about people who are shooting for a calorie goal rather than people who are "listening to their body". I disagree with the second part about that sort of substitute producing a meaningfully better result in terms of weight loss. But yes, I do catch your drift about it being more nutritious. Though, pizza is probably a poor comparison as it is fairly healthy depending on the ingredients used.
Well, even people who have studied nutrition for years still disagree on a lot of the details. Frankly, I can't say for sure what would work for anyone else. My macros are tilted moderately in favor of protein, Almost all my carbs come from vegetables, whole grains, and fruit and that works for me. The woman who started this thread seems to be stuck, and when I'm stuck, I try something different.0 -
*snip*
I certainly don't think it's a magic bullet. There definitely is a positive thermogenic effect (how large is still a subject of debate) and there's a secondary effect on satiation -- people on higher-protein diets tend to consume about 10% fewer calories overall. However, I believe that avoiding the high-glycemic carbs (esp. things like high-fructose corn syrup) is even more significant that protein intake. I'm not an advocate for high-protein diets per se; I just think that substituting a pizza crust for a chicken breast and steamed broccoli is likely to produce better weight-loss results, calories notwithstanding. The worst-case scenario is you get a more nutritious diet.
I don't doubt that the people on a high-protein diet would tend to consume less than a person on a low-protein diet, but we're mainly talking about people who are shooting for a calorie goal rather than people who are "listening to their body". I disagree with the second part about that sort of substitute producing a meaningfully better result in terms of weight loss. But yes, I do catch your drift about it being more nutritious. Though, pizza is probably a poor comparison as it is fairly healthy depending on the ingredients used.
Well, even people who have studied nutrition for years still disagree on a lot of the details. Frankly, I can't say for sure what would work for anyone else. My macros are tilted moderately in favor of protein, Almost all my carbs come from vegetables, whole grains, and fruit and that works for me. The woman who started this thread seems to be stuck, and when I'm stuck, I try something different.
Keep in mind that statistical significance and clinical significance are very different things.0 -
How much weight have you lost in total and over what period of time?
Over a period of about 2 years I gained 10 lbs. A year ago I decided to start working out and lost 3 lbs between Nov 2012 and Feb 2013. No weight loss since, even though I have increased my workouts!
To clarify:
- You have remained the same weight, give or take a few lbs, for 2 years
- You added exercise and lost 3lbs a year ago, and nothing since
- You weigh your food unless pre-portioned.
- You log everything here, and before 'here' in a written journal
- You have averaged less than 1,200 calories that whole 2 years.
- You have remained the same weight, give or take a few lbs, for 2 years
Your body is currently highly comfortable with the amount you are eating as well the amount of exercise you are doing and regardless of whether or not you are over estimating your caloric intake or underestimating your caloric intake - you have been doing so consistently so you can use your own consistency as a reasonable basis to measure changes you make. If you change the way or how you log or record things, you would not be able compare to what you were doing before because the way you are recording is changed.
- You added exercise and lost 3lbs a year ago, and nothing since
when you initially started to exercise, you changed to burning a small amount of calories more, so netted slightly less. Your body gets efficient at a given type of exercise very quickly so gets good at it and then will burn less and less doing that same activity. (if you walk 30 mins every day, your body gets super good at burning the least amount of calories during a 30 min walk, if you lift a 5k weight 20 times a day, your body gets super good at burning the least amount of calories lifting a 5kg weight 20 times a day)
In order to continue benefitting from exercise, you need to make your body do things that you are not used to doing and have not had a chance to get very good at doing. So change the type of exercise, or the increase the difficult of the exercise that you have done.
- You weigh your food unless pre-portioned.
(probably reasonably accurate or in the very least reasonably consistent with recording calories)
- You log everything here, and before 'here' in a written journal
(probably reasonably accurate or in the very least reasonably consistent with recording calories)
- You have averaged less than 1,200 calories that whole 2 years.
The following things will cause your body to use less calories on a daily basis
- eating less food (it uses less calories to digest the food)
- moving less during the day (being more efficient with the calories it is getting to use as energy)
- if you lost any weight at all - your body uses less calories to move the smaller you around
- if you are using the same exercise routine - you body could have acclimatised to that routine so that it burns far less calories than it would have the first few months you did the exercise.
So what could be happening is that the small percentage decreases in the calories you burn on a daily basis (based on the factors above) has slowed to a point where what you eat on a daily basis now (regardless of whether or not you have been logging accurately since you have been doing so consistently) is your maintenance calories.
If you try to exercise more or differently - then you would make a small impact to your calories and could jump start your loss (particularly if you have been overestimating) - but if exercise is difficult or tough, then you may have been under estimating your calories well and you could be eating too little.
If you are willing to try small changes to test what is going on, try one change and do that consistently for a couple of weeks. If that doesn't work, take that change out of the options and then try a different change on it's own and do that consistently for a couple of weeks.
I think it would be healthiest if you leave a change that decreases your intake as a last option, just in case, you are actually estimating your caloric intake very well, because that could take you into VLCD territory, which is not a healthy way to eat over an extended period of time.0 -
Agreed. And for 'Why We Got Fat and What To Do About It'. That's an easy one. I got fat through over consumption, and what to do about it is count calories accurately and eat less than what I burn. What I am eating is secondary.Calorie counting isn't the answer. What you are eating is important. I suggest you read the book "Why We Get Fat and What to Do About it" to start. I've increased my calories, decreased the amount of exercise, and I have trimmed down to where I'm darned happy with myself. I'm 53 - so I don't have the luxury of a youthful metabolism. I am a personal trainer and group fitness instructor. I've seen too many people do the calorie thing and fail and it's NOT their fault.
Do some research. Don't read magazines for the answer. Take the time to do it right and you'll find a whole new way of being happy with yourself. Feel free to PM me. Best wishes to you.
Calorie counting is at the core of ANY legitimate weight loss diet. And yes, it is those people's fault that they failed. It is called Personal Responsibility.
Oh that is ironic.0 -
You do weigh some foods on a scale, but you should weight everything.
Weigh out those chips instead of counting 14 of them to eat.
Put your bread on the scale, Tare to 0, then add the mayo or peanut butter, and weight it.
Weigh the teaspoon' of sugar.
Most nutrition labels have both the volume (cup, teaspoon) and the weight for the serving. Use the weight information.
And have a check up with your doctor if you haven,t recently, just in case it is a thyroid or other issue.0 -
I opened up my diary. It is not psychological....I love to eat. That is why I am where I am. I just can't eat like I once was able to eat and I have gained about 10-15 lbs over the last 2 years or so. I have read a ton on this website and that is why I know everyone will tell me to eat more, but i don't want to gain weight!! I began changing my habits about a year ago. I started doing Shaun T's Insanity Fast & Furious 20 minute workout everyday but didn't change any eating habits. It changed my body somewhat and I know some things have shifted for the better, but only a 3 lb loss. I started watching my food intake about 2 months ago and began eating yogurt and granola instead of chips and dip, for example, and thought for sure that with some slight changes such as that along with a double workout everyday of 25 minutes T25 and some pilates/sculpting I would see changes, but nothing!! I would love to eat more, but just can't believe that eating more will aid in weight loss!! Help!!
You have logged for 6 days. How were you tracking food prior to that?
When did you start exercising?
I wrote down what I ate in a journal. I have been exercising religiously for a year. Pilates or sculpting everyday. And cardio or strength every day.
Sorry if I missed the answer, but:
- how long have you been at this intake level?
- do you have any metabolic issues such as hypothyroid or PCOS?
- do you use a digital food scale for non-liquids and measuring cups for liquids?
- what has your weight done over the last 4 and 8 weeks?
I have been eating like this for as long as I can remember, but started paying closer attention a few months ago when the scale wasn't moving even though I was working out. I have been counting calories for over a month. I don't have any issues that I know of, but haven't been checked. I use a scale and measuring cups. I don't weigh much food, I go by what the package says for servings. I measure my chicken with scale. My weight has been consistently around 164.....give or take a lb.
If you are eating the same as you've eaten 'as long as [you] can remember', then you must be expecting to lose on exercise alone. That can work, but it's amazingly slow! That might be the only problem, then, really.
If you've been eating 1000-1200 calories a day as long as you can remember, then you have a very slow metabolism. That can certainly happen, particularly if you eat so little for years and years.
This is the kind of situation where I get stumped. It's hard to get enough nourishment for someone of your height at 1000 calories a day, yet if you've been doing it long enough, it might be too high to lose weight without other changes. You can't just bump it down lower like most folks do to lose weight, or you'll definitely not get enough nutrients, imho. It's certainly a tough one!
I'd suggest definitely checking with a doctor, bringing a full food journal, to see if you might have a medical condition that causes your metabolism to be that low
Sorry!
I guess my answer wasn't exactly accurate. I have made some changes since I started working out. Over the summer and into the fall I have extremely limited my bread intake. I love bread. I barely eat it anymore and when I do it is not the stuff I once ate. I have also limited candy/sugar intake. Not that I ate that much, but I don't at all anymore. I drink a lot more water now. There was a time when I would not drink a drop of water all day....just a cup of coffee in the morning and a diet soda in the afternoon. So, I have made changes.....enough that I expected to see some results by now.
You may have made some changes, but since your weight hasn't changed, you have replaced the candy/sugar and bread with something else.
BTW, there is no need to eliminate anything from your diet in order to lose weight. Just accurately count your calories. And that means weighing out chips, cereal, peanut butter, just about anything you can think of that you can weigh. It will be a lot more accurate than trying to use measuring cups and spoons.
In the morning, I put my bowl on the scale and zero it out. Then start adding things, zeroing it back out after each addition, so I know exactly how much milk, cereal, protein powder, banana, peanut butter (you name it) I am putting in that bowl.0 -
How much weight have you lost in total and over what period of time?
Over a period of about 2 years I gained 10 lbs. A year ago I decided to start working out and lost 3 lbs between Nov 2012 and Feb 2013. No weight loss since, even though I have increased my workouts!
To clarify:
- You have remained the same weight, give or take a few lbs, for 2 years
- You added exercise and lost 3lbs a year ago, and nothing since
- You weigh your food unless pre-portioned.
- You log everything here, and before 'here' in a written journal
- You have averaged less than 1,200 calories that whole 2 years.
- You have remained the same weight, give or take a few lbs, for 2 years
Your body is currently highly comfortable with the amount you are eating as well the amount of exercise you are doing and regardless of whether or not you are over estimating your caloric intake or underestimating your caloric intake - you have been doing so consistently so you can use your own consistency as a reasonable basis to measure changes you make. If you change the way or how you log or record things, you would not be able compare to what you were doing before because the way you are recording is changed.
- You added exercise and lost 3lbs a year ago, and nothing since
when you initially started to exercise, you changed to burning a small amount of calories more, so netted slightly less. Your body gets efficient at a given type of exercise very quickly so gets good at it and then will burn less and less doing that same activity. (if you walk 30 mins every day, your body gets super good at burning the least amount of calories during a 30 min walk, if you lift a 5k weight 20 times a day, your body gets super good at burning the least amount of calories lifting a 5kg weight 20 times a day)
In order to continue benefitting from exercise, you need to make your body do things that you are not used to doing and have not had a chance to get very good at doing. So change the type of exercise, or the increase the difficult of the exercise that you have done.
- You weigh your food unless pre-portioned.
(probably reasonably accurate or in the very least reasonably consistent with recording calories)
- You log everything here, and before 'here' in a written journal
(probably reasonably accurate or in the very least reasonably consistent with recording calories)
- You have averaged less than 1,200 calories that whole 2 years.
The following things will cause your body to use less calories on a daily basis
- eating less food (it uses less calories to digest the food)
- moving less during the day (being more efficient with the calories it is getting to use as energy)
- if you lost any weight at all - your body uses less calories to move the smaller you around
- if you are using the same exercise routine - you body could have acclimatised to that routine so that it burns far less calories than it would have the first few months you did the exercise.
So what could be happening is that the small percentage decreases in the calories you burn on a daily basis (based on the factors above) has slowed to a point where what you eat on a daily basis now (regardless of whether or not you have been logging accurately since you have been doing so consistently) is your maintenance calories.
If you try to exercise more or differently - then you would make a small impact to your calories and could jump start your loss (particularly if you have been overestimating) - but if exercise is difficult or tough, then you may have been under estimating your calories well and you could be eating too little.
If you are willing to try small changes to test what is going on, try one change and do that consistently for a couple of weeks. If that doesn't work, take that change out of the options and then try a different change on it's own and do that consistently for a couple of weeks.
I think it would be healthiest if you leave a change that decreases your intake as a last option, just in case, you are actually estimating your caloric intake very well, because that could take you into VLCD territory, which is not a healthy way to eat over an extended period of time.
Sorry, but who are you answering? I was asking the OP.0 -
*snip*
I certainly don't think it's a magic bullet. There definitely is a positive thermogenic effect (how large is still a subject of debate) and there's a secondary effect on satiation -- people on higher-protein diets tend to consume about 10% fewer calories overall. However, I believe that avoiding the high-glycemic carbs (esp. things like high-fructose corn syrup) is even more significant that protein intake. I'm not an advocate for high-protein diets per se; I just think that substituting a pizza crust for a chicken breast and steamed broccoli is likely to produce better weight-loss results, calories notwithstanding. The worst-case scenario is you get a more nutritious diet.
I don't doubt that the people on a high-protein diet would tend to consume less than a person on a low-protein diet, but we're mainly talking about people who are shooting for a calorie goal rather than people who are "listening to their body". I disagree with the second part about that sort of substitute producing a meaningfully better result in terms of weight loss. But yes, I do catch your drift about it being more nutritious. Though, pizza is probably a poor comparison as it is fairly healthy depending on the ingredients used.
Well, even people who have studied nutrition for years still disagree on a lot of the details. Frankly, I can't say for sure what would work for anyone else. My macros are tilted moderately in favor of protein, Almost all my carbs come from vegetables, whole grains, and fruit and that works for me. The woman who started this thread seems to be stuck, and when I'm stuck, I try something different.
Keep in mind that statistical significance and clinical significance are very different things.
And in theory, there's no difference between theory and practice, but in practice, there is...
Everybody on this thread can argue the science until the cows come home (and as a relatively new poster, I'm getting the sense that happens more often than not). At the end of the day, it's a matter of finding out what works for a given individual. The dietary substitutions I suggested to her worked very well for me -- my body fat is about 12% and I sometimes have to make an effort *not* to lose weight. It may work for her and it may not. Like I said, the worst-case scenario is better nutrition.0 -
How much weight have you lost in total and over what period of time?
Over a period of about 2 years I gained 10 lbs. A year ago I decided to start working out and lost 3 lbs between Nov 2012 and Feb 2013. No weight loss since, even though I have increased my workouts!
To clarify:
- You have remained the same weight, give or take a few lbs, for 2 years
- You added exercise and lost 3lbs a year ago, and nothing since
- You weigh your food unless pre-portioned.
- You log everything here, and before 'here' in a written journal
- You have averaged less than 1,200 calories that whole 2 years.
No, I am sure that my calories were higher up until this summer when I cut way back on breads and sweets. I wasn't counting before that. But I have never had to eat much to be full. I can guarantee that prior to those cutbacks I was definitely over 1200, but probably still low compared to what some are saying I should be eating in a day.
When did you start counting?0 -
Agreed. And for 'Why We Got Fat and What To Do About It'. That's an easy one. I got fat through over consumption, and what to do about it is count calories accurately and eat less than what I burn. What I am eating is secondary.Calorie counting isn't the answer. What you are eating is important. I suggest you read the book "Why We Get Fat and What to Do About it" to start. I've increased my calories, decreased the amount of exercise, and I have trimmed down to where I'm darned happy with myself. I'm 53 - so I don't have the luxury of a youthful metabolism. I am a personal trainer and group fitness instructor. I've seen too many people do the calorie thing and fail and it's NOT their fault.
Do some research. Don't read magazines for the answer. Take the time to do it right and you'll find a whole new way of being happy with yourself. Feel free to PM me. Best wishes to you.
Calorie counting is at the core of ANY legitimate weight loss diet. And yes, it is those people's fault that they failed. It is called Personal Responsibility.
Oh that is ironic.
I second this:drinker:0 -
- You have remained the same weight, give or take a few lbs, for 2 years
Your body is currently highly comfortable with the amount you are eating as well the amount of exercise you are doing and regardless of whether or not you are over estimating your caloric intake or underestimating your caloric intake - you have been doing so consistently so you can use your own consistency as a reasonable basis to measure changes you make. If you change the way or how you log or record things, you would not be able compare to what you were doing before because the way you are recording is changed.
- You added exercise and lost 3lbs a year ago, and nothing since
when you initially started to exercise, you changed to burning a small amount of calories more, so netted slightly less. Your body gets efficient at a given type of exercise very quickly so gets good at it and then will burn less and less doing that same activity. (if you walk 30 mins every day, your body gets super good at burning the least amount of calories during a 30 min walk, if you lift a 5k weight 20 times a day, your body gets super good at burning the least amount of calories lifting a 5kg weight 20 times a day)
In order to continue benefitting from exercise, you need to make your body do things that you are not used to doing and have not had a chance to get very good at doing. So change the type of exercise, or the increase the difficult of the exercise that you have done.
- You weigh your food unless pre-portioned.
(probably reasonably accurate or in the very least reasonably consistent with recording calories)
- You log everything here, and before 'here' in a written journal
(probably reasonably accurate or in the very least reasonably consistent with recording calories)
- You have averaged less than 1,200 calories that whole 2 years.
The following things will cause your body to use less calories on a daily basis
- eating less food (it uses less calories to digest the food)
- moving less during the day (being more efficient with the calories it is getting to use as energy)
- if you lost any weight at all - your body uses less calories to move the smaller you around
- if you are using the same exercise routine - you body could have acclimatised to that routine so that it burns far less calories than it would have the first few months you did the exercise.
So what could be happening is that the small percentage decreases in the calories you burn on a daily basis (based on the factors above) has slowed to a point where what you eat on a daily basis now (regardless of whether or not you have been logging accurately since you have been doing so consistently) is your maintenance calories.
If you try to exercise more or differently - then you would make a small impact to your calories and could jump start your loss (particularly if you have been overestimating) - but if exercise is difficult or tough, then you may have been under estimating your calories well and you could be eating too little.
If you are willing to try small changes to test what is going on, try one change and do that consistently for a couple of weeks. If that doesn't work, take that change out of the options and then try a different change on it's own and do that consistently for a couple of weeks.
I think it would be healthiest if you leave a change that decreases your intake as a last option, just in case, you are actually estimating your caloric intake very well, because that could take you into VLCD territory, which is not a healthy way to eat over an extended period of time.
Are you a nutritionist?0 -
Going by the profile, more like serial dieter who has yet to find much success.0
-
You do weigh some foods on a scale, but you should weight everything.
Weigh out those chips instead of counting 14 of them to eat.
Put your bread on the scale, Tare to 0, then add the mayo or peanut butter, and weight it.
Weigh the teaspoon' of sugar.
Most nutrition labels have both the volume (cup, teaspoon) and the weight for the serving. Use the weight information.
And have a check up with your doctor if you haven,t recently, just in case it is a thyroid or other issue.
I am sure that works great for those that have the time and desire, but I just don't see myself weighing a spoonful of peanut butter or a tsp of sugar. If the calories listed on food packages is that far off, how do I know I can trust my scale? Or how do I know if the weight of that particular food is really the calories the package says? I guess I just don't believe that getting that obsessed about what the exact calories were in my portion is necessary. If it was 10 calories more....oh well. Maybe it was 12 calories less...It just seems that it would all come out in the wash. I feel that my calorie intake is low enough that even if I added in that bite of cake and it was 200 calories (it's not), I should still be losing something. And no disrespect to those of you that do weigh everything. I admire you, but it's just not something I will ever do.0 -
Thanks for this.0 -
I looked at your diary..your exercise calories seem a bit high, are u wearing a HRM?
I would also suggest consulting a dietitian to make sure you are eating the right balance of foods..a lot seemed to be processed, but I'm not a professional..I'm a work in progress 0 -
Going to the docor or nutritionist is the only answer left.0
-
You do weigh some foods on a scale, but you should weight everything.
Weigh out those chips instead of counting 14 of them to eat.
Put your bread on the scale, Tare to 0, then add the mayo or peanut butter, and weight it.
Weigh the teaspoon' of sugar.
Most nutrition labels have both the volume (cup, teaspoon) and the weight for the serving. Use the weight information.
And have a check up with your doctor if you haven,t recently, just in case it is a thyroid or other issue.
I am sure that works great for those that have the time and desire, but I just don't see myself weighing a spoonful of peanut butter or a tsp of sugar. If the calories listed on food packages is that far off, how do I know I can trust my scale? Or how do I know if the weight of that particular food is really the calories the package says? I guess I just don't believe that getting that obsessed about what the exact calories were in my portion is necessary. If it was 10 calories more....oh well. Maybe it was 12 calories less...It just seems that it would all come out in the wash. I feel that my calorie intake is low enough that even if I added in that bite of cake and it was 200 calories (it's not), I should still be losing something. And no disrespect to those of you that do weigh everything. I admire you, but it's just not something I will ever do.
Peanut butter is among the worst. What I thought was 190 calories of PB was more like 400.
You've been dieting with no success for a year or more, and you don't have the time to weigh your peanut butter?
Fine. Keep doing what you've been doing, and keep seeing the results you've been seeing.
If you want to succeed you'll need to change and start doing it right.0 -
I am sure that works great for those that have the time and desire, but I just don't see myself weighing a spoonful of peanut butter or a tsp of sugar. If the calories listed on food packages is that far off, how do I know I can trust my scale? Or how do I know if the weight of that particular food is really the calories the package says? I guess I just don't believe that getting that obsessed about what the exact calories were in my portion is necessary. If it was 10 calories more....oh well. Maybe it was 12 calories less...It just seems that it would all come out in the wash. I feel that my calorie intake is low enough that even if I added in that bite of cake and it was 200 calories (it's not), I should still be losing something. And no disrespect to those of you that do weigh everything. I admire you, but it's just not something I will ever do.
and it only took 8 pages for it to come to this conclusion ... sigh ... you are currently eating at maintenance and it's not 1200 cals like you think it is, you are eating more then you think and as you are experiencing it is not just coming out in the wash0
This discussion has been closed.
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