Advice about working out, energy and weight loss

nanefy

Hey,

So for some background, I am severely overweight but as of the past four months I've been doing something about that. I have lost 42lbs in the past four months, mainly by eating simply three meals a day and two snacks.
When I first started, I got myfitnesspal to calculate my calories based on my weight, height and how active I was at the time. It reckoned that in order to lose 2lbs a week I needed to be eating about 2300 kcals a day (remember, severely overweight!). So after some ups and downs and trying different things, I am finding that with three meals a day and two snacks, I actually average between 1800kcals and 2000kcals (sometimes slightly more) per day and I'm liking it - I'm never hungry and never full which is ideal.

So most of my weight was lost right at the beginning when I was consuming more calories, but in the past month my weight loss has basically stopped. I maintained for weeks and then last week I started working out.

So, I have started working out five nights a week - straight after work for about 45 minutes. I do 8 minutes warm up on the treadmill, not running (because it's physically impossible) but fast walking. I then do 18 minutes on the cross trainer doing 1 minute intervals of high intensity and then low intensity. That's my cardio done, I then do the following weights:

2 sets of 12 arm curls 2.5kg (yeah, I suck at arm curls)
2 sets of 12 arm extensions 30kg
2 sets of 12 leg presses 40kg
2 sets of 12 lat pull downs 30kg
2 sets of 12 pull downs (slightly different from the lat pull down) 30kg

Anyway, I've put on 6lbs! I totally understand that my muscles will be taking on water etc, but man for someone my size - eating 1800kcals a day plus working out 5 times a week - WHY am I struggling to lose weight?? I can see my body shape changing but it's so frustrating seeing literally zero progress on the scale.

Also - I am finding that at work during the day - I am exhausted.....like I could literally fall asleep. My body isn't too tired, but energy wise, I'm scunnered.

Does anyone have any advice or words of wisdom? The only caveat I want to add, is that I am in recovery from an overeating disorder and I can't be doing any mental food plans, but I am totally willing to make changes to my eating plan if they are simple and will help.

Sorry for the epic post - but looking for any advice possible.

Kicker12

How much do you weigh? How tall are you? Are you logging correctly? Weighing food?

nanefy

Hi Kicker - currently (after my 6lbs weight gain) I am 398lbs and I am 5 foot 9 inches. I weigh and log everything I eat.

Flex382

Your diary is locked so I cant see what you are eating. Remember since your cut calories you also cut carbs, which mean your motablism has slowed down. So at leastonce a week you need a high carb day to jump start it again. Your cardio should be at least 30 minutes twice a day with your heart rate at 65%.

nanefy

I was recommended to work out three times a week (on top of just normal every day activities), but decided to do 5 to boost it - so should I be doing 60 mins cardio 7 days a week?

Food wise, I eat a decent balance between fat, protein and carbs - I could probably eat 'cleaner' but I don't eat bad at all.

Goal wise, I just want to drop weight and be fitter. I'm going to start taking body measurements as I think the scale doesn't really tell the full picture.

TavistockToad

I can see my body shape changing but it's so frustrating seeing literally zero progress on the scale.

if your shape is changing you are losing fat... would you rather stay the same shape but lose scale weight?

nanefy

Yes, I totally agree, I would rather change shape - but my concern is, if I am losing fat, why don't I see that on the scale? Is it because I'm gaining muscle?

I know I'm probably asking really basic questions but I guess because I am keeping a close eye on everything and reading so much information online that I over think things too much. There is just so much conflicting information out there that it's hard to know if what I am doing is right or wrong.

Thanks for everyone's input so far

Kgholli

okay take a deep breath. Stop stressing like you I had (still have) a lot a weight to lose. Some weeks the scale wouldn't move, other weeks i would have a great loss. When I first started weight training it took a few weeks for the loss to show up on the scale. As women I know that the week of menses I would not lose any weight and could indeed show a gain of up to 4kgs.

You are doing great and the one piece of advise I can offer you is, don't stress over the scales. I know it's great to watch the weight come off, but there is no hurry. I only weigh myself once a month, I let the feel of my clothes tell me that I'm on track.

sorry didn't read where you said that you weigh your food

transmute

Don't jump to working out 7 days a week-- you need at least one day off to recover and rebuild. Overtraining can actually make things worse.

How long have you been doing your current work out routine? And did you go from sedentary (or very little activity) to this routine? When you work out, you microtear your muscles-- don't be alarmed, that's what's supposed to happen. When you sleep or have a recovery day, your muscle fibers repair themselves, making them stronger. While they are repairing though, they are vulnerable to further damage, and your body knows this. To protect the repairing muscle, you retain water to cushion them-- yep, our old friend (not!) water weight. Again, this is not a bad thing. Yes, it sucks while you're trying to see changes, but it's there to help with the changes you CAN'T see-- and these are good, important changes!

If this might be what's happening, perhaps change up your routine a little. Work different muscles and rest the ones you're currently working. If you can do a split routine (work different muscles on different days, so that all your muscles get a rest on one day or another) you might find that they recover quicker-- and in turn, the water retention might reduce a little. Though it sounds counter-intuitive, be sure to drink lots of water to help that along. A different routine might also challenge you a bit mentally, enough to get you out of that nasty little lethargy you're experiencing.

And of course, if all else fails, see your doctor! If you're unwell from something else (even just a sniffle of a cold!), that will slow down your progress.

Best of luck!

TavistockToad

Yes, I totally agree, I would rather change shape - but my concern is, if I am losing fat, why don't I see that on the scale? Is it because I'm gaining muscle?

I know I'm probably asking really basic questions but I guess because I am keeping a close eye on everything and reading so much information online that I over think things too much. There is just so much conflicting information out there that it's hard to know if what I am doing is right or wrong.

Thanks for everyone's input so far

if you have only started working out in the last week or two it is probably water retention that is masking any fat loss on the scales... keep going, if you dont lose after a month then you may need to reasess.

sarahrbraun

Hey,

So for some background, I am severely overweight but as of the past four months I've been doing something about that. I have lost 42lbs in the past four months, mainly by eating simply three meals a day and two snacks.
When I first started, I got myfitnesspal to calculate my calories based on my weight, height and how active I was at the time. It reckoned that in order to lose 2lbs a week I needed to be eating about 2300 kcals a day (remember, severely overweight!). So after some ups and downs and trying different things, I am finding that with three meals a day and two snacks, I actually average between 1800kcals and 2000kcals (sometimes slightly more) per day and I'm liking it - I'm never hungry and never full which is ideal.

So most of my weight was lost right at the beginning when I was consuming more calories, but in the past month my weight loss has basically stopped. I maintained for weeks and then last week I started working out.

So, I have started working out five nights a week - straight after work for about 45 minutes. I do 8 minutes warm up on the treadmill, not running (because it's physically impossible) but fast walking. I then do 18 minutes on the cross trainer doing 1 minute intervals of high intensity and then low intensity. That's my cardio done, I then do the following weights:

2 sets of 12 arm curls 2.5kg (yeah, I suck at arm curls)
2 sets of 12 arm extensions 30kg
2 sets of 12 leg presses 40kg
2 sets of 12 lat pull downs 30kg
2 sets of 12 pull downs (slightly different from the lat pull down) 30kg

Anyway, I've put on 6lbs! I totally understand that my muscles will be taking on water etc, but man for someone my size - eating 1800kcals a day plus working out 5 times a week - WHY am I struggling to lose weight?? I can see my body shape changing but it's so frustrating seeing literally zero progress on the scale.

Also - I am finding that at work during the day - I am exhausted.....like I could literally fall asleep. My body isn't too tired, but energy wise, I'm scunnered.

Does anyone have any advice or words of wisdom? The only caveat I want to add, is that I am in recovery from an overeating disorder and I can't be doing any mental food plans, but I am totally willing to make changes to my eating plan if they are simple and will help.

Sorry for the epic post - but looking for any advice possible.

don't stress about it!! Your weight "gain" could be something as simple as having eaten too much sodium or not having had enough water the day before your weigh in. Sunday i stepped on the scale and was 190.8lbs ( lowest I have seen in 9 years!!) Monday I expected it to be lower, but I was actually 191.8lbs !! All weekend I didn't drink all the water that I KNOW my body requires...Yesterday I forced myself to choke down the last 16oz right before bed, and today I was down to 191.4lbs. If I keep chugging today, I should be back down to 190.8 tomorrow.

I know not seeing the number on the scale move the right direction is frustrating. it is the story of my life. I have 45lbs to lose, but in the last year I have only lost about 6lbs! However, my body composition has changed a TON

ETA: Try a good B complex vitamin supplement to help your energy levels. I had the same issue with exhaustion a few months ago.

this was me last Thanksgiving

IMG00856-20121123-0837 by crochetmom2010, on Flickr

this was me about 10 days ago

#fitspo #hardworkwins #nevergiveup #notacardiobunny by crochetmom2010, on Flickr

nanefy

Thanks guys - a lot of very helpful information!!

I definitely do need to drink WAY more water - my friend keeps telling me I should be drinking it like it's my job! lol I suppose I just need to get on with it and start drinking it.

Yes, I have went from being absolutely sedentary - I LITERALLY did nothing, when at work, I would do as little as I could get away with and at home, I came in from work and sat on the sofa and my husband did everything. I'm totally ashamed to admit that - however it's all changing so I am not going to beat myself up about it. I am in week 2 of exercising, however since I started losing weight, I've gained loads of energy so I had already started becoming more active just in my every day general life.

Now that you've mentioned it - I did realise yesterday that I was likely coming down with the cold......and it never even occurred to me that, that could be causing the lethargy! doh!

Yes, I over think things too much - I'm going to just keep doing as I am doing - I'm going to stop weighing myself so frequently, going to take measurements, drink plenty of water and just keep at it!

Thanks everyone for all your advice and time - very much appreciated

@Sarahrbraun - congratulations, you can really see the difference!! well done

WalkingAlong

Congrats on your progress! Waiting it out and ignoring the scale when you start an exercise routine is the hardest thing. If it helps, don't weigh. Pick a pair of pants and use how they fit as your progress meter. One day your body will drop the water weight gain and the scale will 'catch up' to all your hard work but for some of us it can take months. But the scale is NOT a good tool right now to gauge if what you're doing is improving yourself. You are! Stick it out!

amy1612

I agree with the others on ignoring the scale, it sounds like you're doing well.....focus on getting fitter and the rest will come naturally.

On a side note....I would recommend doing more compound full body lifting movements such as deadlifting and squats if you can.....do these 3 times a week (5 is a lot) and maybe stick to cardio alone on the other 2 days. This will give your muscles some recovery time and the large muscle group movements will kick up the old fat burning

Kate814

It sounds like you're off to a great start, like others said- make sure you're drinking enough water, eating enough to maintain your body function, and incorporating compound movements into your exercise plan (moves that work more than one body part at a time). Also, it's important to keep in mind that one pound of body fat takes up much more space than one pound of muscle. You can be losing fat and gaining muscle while maintaining the same weight since "losing weight" and "losing fat" are two different things. When you are starting out it's great to take measurements and pictures which may show you that you're making more progress than you think you are.

psuLemon

How are you measuring your food? Do you use a food scale?

psuLemon

Your diary is locked so I cant see what you are eating. Remember since your cut calories you also cut carbs, which mean your motablism has slowed down. So at leastonce a week you need a high carb day to jump start it again. Your cardio should be at least 30 minutes twice a day with your heart rate at 65%.

Can I ask where you got carbs affect your metabolic rate? Also, why are you suggesting keeping hr at 65%? HR targets has been proven a myth for some time now.

Confuzzled4ever

Your diary is locked so I cant see what you are eating. Remember since your cut calories you also cut carbs, which mean your motablism has slowed down. So at leastonce a week you need a high carb day to jump start it again. Your cardio should be at least 30 minutes twice a day with your heart rate at 65%.

Can I ask where you got carbs affect your metabolic rate? Also, why are you suggesting keeping hr at 65%? HR targets has been proven a myth for some time now.

Target heart rate is a myth??

Confuzzled4ever

OP.. I didn't start out with as much to lose as you have.. but here is my story..

http://www.myfitnesspal.com/topics/show/1141933-1-year-from-woah-to-wow

I stalled for a few months, but got into lifting and got a trainer (free appt though the gym) and man did it make a difference. I was lifting before, but I wasn't doing the right kind of workout for what I am looking to achieve. I have very specific fitness goals though,.

Straight up weight loss happens in the kitchen, not the gym. But the gym is great for cutting the fat, building strength and getting healthy.

sarahrbraun

Thanks guys - a lot of very helpful information!!

I definitely do need to drink WAY more water - my friend keeps telling me I should be drinking it like it's my job! lol I suppose I just need to get on with it and start drinking it.

Yes, I have went from being absolutely sedentary - I LITERALLY did nothing, when at work, I would do as little as I could get away with and at home, I came in from work and sat on the sofa and my husband did everything. I'm totally ashamed to admit that - however it's all changing so I am not going to beat myself up about it. I am in week 2 of exercising, however since I started losing weight, I've gained loads of energy so I had already started becoming more active just in my every day general life.

Now that you've mentioned it - I did realise yesterday that I was likely coming down with the cold......and it never even occurred to me that, that could be causing the lethargy! doh!

Yes, I over think things too much - I'm going to just keep doing as I am doing - I'm going to stop weighing myself so frequently, going to take measurements, drink plenty of water and just keep at it!

Thanks everyone for all your advice and time - very much appreciated

@Sarahrbraun - congratulations, you can really see the difference!! well done

as a good guide to how much water you *should* be drinking, I aim for a gallon a day. I've read on here fairly regularly that you should aim for 1oz of water per 2lbs of body weight. When I first started almost 2 years ago, that was 114oz, and I am down to 95oz a day. This is backed up by my urologist who did testing after my 3rd kidney stone. Turns out I was chronically dehydrated, despite my pale urine!

thank you so much for the congrats!

psuLemon

Your diary is locked so I cant see what you are eating. Remember since your cut calories you also cut carbs, which mean your motablism has slowed down. So at leastonce a week you need a high carb day to jump start it again. Your cardio should be at least 30 minutes twice a day with your heart rate at 65%.

Can I ask where you got carbs affect your metabolic rate? Also, why are you suggesting keeping hr at 65%? HR targets has been proven a myth for some time now.

Target heart rate is a myth??

For fat burning, absolutely... for training for running, etc... I would need to do more research. Here is a simple article.

http://www.builtlean.com/2013/04/01/fat-burning-zone-myth/

nanefy

Hey guys, sorry for the late reply, I was out all afternoon yesterday, then at the gym and then by the time I got in I was pooped and went to bed! lol

So food wise, I weigh all my food - I'm from the UK and we don't really use cup measures etc, it's so unreliable, so everything is weighed in grams - or there are foods, that I know I ate the whole thing so I know exactly how many calories are in it.

My friend who is very athletic is really keeping on at me about drinking more, so today I aim to drink at least 5 litres of water - which would work out roughly 1 floz per pound. That sounds like a crazy amount of fluid but that's because I am not used to drinking very much at all - I think the toilet is going to be my best friend today! lol

I keep saying I'll pack my scales away and I do want to, but I keep fooling myself into thinking that 'today will be the day that I start to see the weight come off' and it never is! lol I have to say it is EXTREMELY reassuring to read that for some of you it took months to show on the scale - it makes my 1 month seem normal.

I'll have a look into compound lifting movements - my only sticking point is that at the weight I am, I might struggle - but I suppose if I can only do one right now, it's better than none right?

So I nearly pulled out of going to the gym last night because I was so exhausted yesterday - I fell asleep at work half way through my shift and by the time 5pm came, I was so tired. I had convinced myself that it would be OK not to go to the gym, but there is a tiny little voice in my head that tells me the truth. I drove to the gym without giving myself any time to argue about and just forced myself to do it. I am SO glad I did, I know I would have been gutted if I hadn't, but man it was hard going.
The treadmill was fine, my foot hurt but I powered through it, the cross trainer was hard but good, but then the weights.......oh good grief, I had no energy - I pushed myself through it but it was way harder than normal. I'm not sure how much of it is because this is all new to me and I've went from no exercise to 5 nights a week exercise and how much of it is to do with maybe not eating enough, or perhaps not eating the right stuff before working out etc.

There's just so much information out there about what I should be eating before and after the gym - but the bottom line is that I don't know why I am so tired right now - I'm just going to wait it out and hopefully before too long I'll realise that its passed.

I was thinking a banana, a tablespoon of peanut butter and 500mls of water before the gym would be a good idea?? Keep my energy levels up?? Do you guys agree? and if so, how long before my workout should I do this?

Sorry - I know I ask a million questions lol

Thanks for all your input

amy1612

I know its so hard sometimes, especially when you're making so many changes, but you seem really dedicated, just remember that its ok to rest sometimes, your body will thank you for it. I love a banana slides up and topped with a little bit of almond butter....is good for energy. I personally dont tend to eat anything too close to going to the gym, because it makes me feel sick. So maybe an hour before? Play around and see how it goes

On the compound lifting, I bet you surprise yourself, especially with something like deadlifts....you'll be able to lift a lot more than you think....I started with 5x5 stronglifts which is a relatively simple beginners programme with small increases each session. Its a good starter

DavidTacoma

Exercise is very important to improve health and fitness. Go for running, walking at least 30 to 45 minutes in a day. Practice push ups, bench press, chair squats, cable stretching and band resistance. It make strong bones and muscles, boost energy, lose weight, improve physical performance, improve heart functions and mental health and give you fit body.

Confuzzled4ever

Just a thought.. I was super tired last year too.. all the time.. Turns out I was Vitamin D deficient, starting taking Vitamin D and starting feeling better... have you had any bloodwork done recently?

nanefy

I had blood work done about two years ago, you see I have this epic phobia of needles......example........when I got my blood taken (after three failed appointments previously) I had to use Emla cream to numb my arm (like a baby lol) and even then, I was so worked up and tense that I was stamping my feet, swearing like a trooper, I nearly fainted and then vomited directly afterwards ha ha! I know it's pathetic but good grief it's bad.

What I might do is just take some multi-vitamins?

As an update - I went to the gym yesterday and my hubby had packed me one of his t-shirts instead of my own - he weighs like 150lbs so that T-shirt was NEVER in a month of Sundays going to fit me, so I had to just come away, so I didn't get to do my work out last night. Who knows, maybe it was a blessing in disguise and my body needed a rest.

Anyway, I started my drinking regime yesterday and I have to say, it helped a lot - I was more alert and more awake, so maybe I was seriously dehydrated and didn't realise. Anyway, I foolishly weighed myself again this morning and I have put another pound on!! ggrrrrrrrrrrrrrrrrrrrrr!

The scale is now packed away in the shed as we speak - I am not going to weigh myself for 2 months - I will only take measurements. As much as I can feel a difference in my shape, I have noticed that my boots are tighter and I can actually see that my ankles are visually swollen - so I'm assuming this is water retention still, so I'm hoping with me drinking plenty that will eventually disappear.

Anyway, it's crazy just how much the number on the scale effects your thinking - I haven't changed in shape since yesterday, but because I seen that extra pound on the scale this morning, I am feeling horrible about myself.

So, onwards and upwards - back to the gym tonight, drinking plenty of water today - will get multivitamins tonight and I will weigh in two months. I shall keep posting to this thread and that way it's some kind of accountability and also, everyone's feedback has been fantastic - thanks everyone for all your help....it's much appreciated!

TavistockToad

you're doing a great job, you just need to keep at it... you might not see a change in a week or a month, but if you keep going, think where you will be a year from now!