what am I doing wrong
Replies
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Thanks Suebedoo, and everyone else. I've hit the same wall and WAS frustrated this morning (that's why I clicked on the topic). I feel better now and have regained my composure. I'll slowly back away from that glazed donut....
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I would recommend drinking more liquids. You are logging about 5 cups of liquids per day. Really try to get it over the 8 cups per day recommended. That would be about 2 liters per day. Try to be consistent with your water.
Also, the biggest suggestion I would make is to eat more protein. It helps you to feel full longer. I have found that I lose more if I have more protein and fewer carbs.
Many folks on MFP find that they have the best success only eating back half their exercise calories. You might try aiming for those goals for a while too.0 -
I am sure you have all read things similar to this before but I am stuck.
I weigh EVERYTHING - I place my bread on the scales & weight the butter, zero the scales & weigh each & everything I put on to my sandwich.
I weigh the milk on my cereal & everything individually for my dinner.
I work out everyday - I do Jillian Michaels 30ds or go for long walks.
For the last week I have been using a HRM so my workout calories are correct too.
So why am I maintaining!
I am rubbish at working out what is good & what is bad food.
I know when a day is bad even though I am within my cals by the weight that MFP says I will be in 5 weeks time.
Someone please pick my diary apart & give me tips on moving forward.
I had lost 10lb in 8 weeks but have put 2lb back on, I think this is possibly to the change in exercise....
I have 10 weeks in which I want to lose a stone and a half. please help me get to my goal!
Sue
Just a quick look - You aren't logging your water intake. My experience has been that keeping my water intake at or close to the 8 glasses of water helps rid the body of retained water. Your protein intake should be increased. You aren't tracking your sodium but based on what you are eating your sodium intake is high enough to cause water retention which masks any fat loss. Sugar can also cause water retention. Are you weighing your food? If not, that can make a huge difference. You definitely are over estimating your calorie burn from walking. One entry is 123 min with a burn of 727 calories BUT the calorie burn for walking is actually based on distance so you likely burned half that at best. For example, 3.79 mi gives me a calorie burn of 256 regardless of the time it takes to complete. I've had days when I put the time for the walk into Runtastic and it gives me a calorie burn of about 1,000 but my HRM/pedometer says I only burned 256 so I use the lower number. You are eating as if you burned that 727 calories when in fact you didn't really burn that much. Use a pedometer or a HRM/pedometer for an accurate calorie burn when walking.
Did you read the OP at all? It quite clearly says that she does weigh everything and she uses a HRM.
I can burn 727 cals in 123 minutes of walking, easily. It depends on your size and the amount of effort you put into it.
Her diary does not reflect that she is weighing everything with entries like "two biscuits", "1.5 slice of ham", and "1/2 pack of noodles" which begs the question as to whether she is actually weighing or going by the amount on the box for serving size. Yes, I saw the HRM and no I don't think she is burning what she thinks she is.0 -
I am sure you have all read things similar to this before but I am stuck.
I weigh EVERYTHING - I place my bread on the scales & weight the butter, zero the scales & weigh each & everything I put on to my sandwich.
I weigh the milk on my cereal & everything individually for my dinner.
I work out everyday - I do Jillian Michaels 30ds or go for long walks.
For the last week I have been using a HRM so my workout calories are correct too.
So why am I maintaining!
I am rubbish at working out what is good & what is bad food.
I know when a day is bad even though I am within my cals by the weight that MFP says I will be in 5 weeks time.
Someone please pick my diary apart & give me tips on moving forward.
I had lost 10lb in 8 weeks but have put 2lb back on, I think this is possibly to the change in exercise....
I have 10 weeks in which I want to lose a stone and a half. please help me get to my goal!
Sue
Just a quick look - You aren't logging your water intake. My experience has been that keeping my water intake at or close to the 8 glasses of water helps rid the body of retained water. Your protein intake should be increased. You aren't tracking your sodium but based on what you are eating your sodium intake is high enough to cause water retention which masks any fat loss. Sugar can also cause water retention. Are you weighing your food? If not, that can make a huge difference. You definitely are over estimating your calorie burn from walking. One entry is 123 min with a burn of 727 calories BUT the calorie burn for walking is actually based on distance so you likely burned half that at best. For example, 3.79 mi gives me a calorie burn of 256 regardless of the time it takes to complete. I've had days when I put the time for the walk into Runtastic and it gives me a calorie burn of about 1,000 but my HRM/pedometer says I only burned 256 so I use the lower number. You are eating as if you burned that 727 calories when in fact you didn't really burn that much. Use a pedometer or a HRM/pedometer for an accurate calorie burn when walking.
Did you read the OP at all? It quite clearly says that she does weigh everything and she uses a HRM.
I can burn 727 cals in 123 minutes of walking, easily. It depends on your size and the amount of effort you put into it.
Her diary does not reflect that she is weighing everything with entries like "two biscuits", "1.5 slice of ham", and "1/2 pack of noodles" which begs the question as to whether she is actually weighing or going by the amount on the box for serving size. Yes, I saw the HRM and no I don't think she is burning what she thinks she is.
That's really picking holes. It really depends on how the entries are measured on the database. If I buy a pack of something that has two servings, I weigh them, make sure the portions are equal, then log it as 'half a pack'. Doesn't mean it's not weighed.
There's also entries in there like '54g cucumber', and '22g salad cream'. Those are precise measurements. It's pretty obvious this person weighs their food.
You saw she used a HRM, yet told her to use a HRM?
Everyones calorie burns are different; just because you can't burn that much doesn't mean no-one else can. When I started out walking at 4mph and 280lb, I'd burn 600 cals in an hour. I burn less now, because I'm fitter and I weigh less. If the OP is using a HRM with a chest strap you can't get much more accurate than that.0 -
Hi,
Just had a quick look at your diary - I know how frustrating it can be when you think you are doing everything right but not seeing results.
I am 5 ft 7 and currently 190lb used to eat very low 1200 cals per day & work out and didn't loose any weight for literally weeks on end - I later joined MFP and realized I was eating too little. I now aim to eat 1650 a day (this is my BMR). In work I am very sedentary (at a desk all day) and I now walk or hike for 2 hrs at a time 2-3 times a week. I have a fitbit which calculates an extra 350 - 600 cals for my 2 - 21/2 hours walks/hiking - I only ever eat back a couple hundred cals from that.
I'm no expert & I know you have a heart rate monitor, but we are similar height & you weigh less than me - on this basis we should burn a similar amount of cals for any given type of exercise - if anything I would burn more because I currently weigh more. the calories you are logging for exercise seem very high. 3 days last week you logged between 1000 - 1975 cals earned from exercise - that's a huge amount to earn for a person of your height/weight.
Your BMR is about 1527. I suggest you never eat below this (even on days you don't exercise). I would double check you calorie burn from your HRM. I bought my Fitbit Flex to get a more accurate idea of calories burned - its particularly good if your chosen exercise is walking, because the fit bit is a bit like an advanced pedometer (it will work out your burn based on steps/distance & your age/height/weight). I would then try to eat back less exercise calories - Even if I hike up hill for 2 hours, I don't feel my body needs literally a thousand extra calories to fuel that exercise. Because I am sedentary in my working day, I just see my extra walks as something that most people would do as part of their normal day, as opposed to 'exercise'. If I earn 600 cals for a full on hike - I would eat back 200-300 max.
Hope this does not offend & maybe even helps. I only felt compelled to comment as we are similar in height & weight & this might be a good indication of why you have not lost for a few weeks. Presumably when you were not exercising you were eating less calories & that was when you were loosing?? Its just about getting the balance right - believe me, it has taken a while for me to get it sorted.0 -
I am sure you have all read things similar to this before but I am stuck.
I weigh EVERYTHING - I place my bread on the scales & weight the butter, zero the scales & weigh each & everything I put on to my sandwich.
I weigh the milk on my cereal & everything individually for my dinner.
I work out everyday - I do Jillian Michaels 30ds or go for long walks.
For the last week I have been using a HRM so my workout calories are correct too.
So why am I maintaining!
I am rubbish at working out what is good & what is bad food.
I know when a day is bad even though I am within my cals by the weight that MFP says I will be in 5 weeks time.
Someone please pick my diary apart & give me tips on moving forward.
I had lost 10lb in 8 weeks but have put 2lb back on, I think this is possibly to the change in exercise....
I have 10 weeks in which I want to lose a stone and a half. please help me get to my goal!
Sue
Just a quick look - You aren't logging your water intake. My experience has been that keeping my water intake at or close to the 8 glasses of water helps rid the body of retained water. Your protein intake should be increased. You aren't tracking your sodium but based on what you are eating your sodium intake is high enough to cause water retention which masks any fat loss. Sugar can also cause water retention. Are you weighing your food? If not, that can make a huge difference. You definitely are over estimating your calorie burn from walking. One entry is 123 min with a burn of 727 calories BUT the calorie burn for walking is actually based on distance so you likely burned half that at best. For example, 3.79 mi gives me a calorie burn of 256 regardless of the time it takes to complete. I've had days when I put the time for the walk into Runtastic and it gives me a calorie burn of about 1,000 but my HRM/pedometer says I only burned 256 so I use the lower number. You are eating as if you burned that 727 calories when in fact you didn't really burn that much. Use a pedometer or a HRM/pedometer for an accurate calorie burn when walking.
Did you read the OP at all? It quite clearly says that she does weigh everything and she uses a HRM.
I can burn 727 cals in 123 minutes of walking, easily. It depends on your size and the amount of effort you put into it.
Her diary does not reflect that she is weighing everything with entries like "two biscuits", "1.5 slice of ham", and "1/2 pack of noodles" which begs the question as to whether she is actually weighing or going by the amount on the box for serving size. Yes, I saw the HRM and no I don't think she is burning what she thinks she is.
That's really picking holes. It really depends on how the entries are measured on the database. If I buy a pack of something that has two servings, I weigh them, make sure the portions are equal, then log it as 'half a pack'. Doesn't mean it's not weighed.
There's also entries in there like '54g cucumber', and '22g salad cream'. Those are precise measurements. It's pretty obvious this person weighs their food.
You saw she used a HRM, yet told her to use a HRM?
Everyones calorie burns are different; just because you can't burn that much doesn't mean no-one else can. When I started out walking at 4mph and 280lb, I'd burn 600 cals in an hour. I burn less now, because I'm fitter and I weigh less. If the OP is using a HRM with a chest strap you can't get much more accurate than that.
Regardless whether you feel I am picking holes or not, her diary does not reflect that she is weighing all of her food. Since she is not losing weight she is either eating too much or over estimating her calorie burn both of which are reflected in her diary. She may not have her HRM calibrated correctly or she is not weighing everything which is resulting in no weight loss. At any rate, rather than put someone else down for trying to help, I offered what I could. And you?0 -
Slk_5555 is on track! Switch up your exercise, stair master or switch videos. Also try two-a-day workouts. Try a brisk walk before work, or youtube 15min quick workout, hand weights. The second work out can be quick and brisk. You can do it!0
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I agree.
Also .. picking holes is EXACTLY what we have been asked to do!
The problem is that the 'Equation ....if In < out = weight loss' ... is really easy to say and REALLY difficult to do ACCURATELY.
So, if you are not losing and THINK that you're recording Inputs and Outputs correctly .. then, I'm sorry to say .. You Are NOT and need to revisit your diary entries..
Also, try to change as few things at a time as possible - so that you know what changes are working for you. (for example if you are trying to add more, say Protein to your diet AND you increase your exercise .. how will you know which of these had the right impact on your weight loss?)0 -
Other than the unhelpful comments of a few, I think many people have given good observations and advice. I only glanced quickly at a few days of your diary and I am probably going to repeat many of comments already posted but here is what I think:
How long do you think you have been "stuck"? This process gets slower after the first few weeks and I think you need to be patient. That said many of the suggestions given are right on the money.
Drink and keep track of water intake. Try eating more protein and reduce your starches/carbs a bit and get your sugars from fresh fruit but do not add sugar to your cereals etc. Eat healthy fats such as almonds and avocados but measure/weigh them as you have been doing. Cook your own dinners from fresh ingredients as often as possible, and don't add too much salt, or any if you can stand it. I almost never add salt; if a recipe calls for salt I use half of what is listed. Keep the salt shaker off the table.
I am not sure you are doing this but do not eat back all of your exercise calories, maybe eat about 1/2 back most of the time. I think many HRMs overestimate calories burned. I am pretty sure mine does so most of the time (about 5 days week) I eat back only a few calories, and I mean a few or none. Then once or twice a week I eat back more of them (100 or 200 of them for that day).
Last and kind of hard for me: Only drink water after dinner. Even if you plan for the calories/carbs/fats of a later snack and you are still on target for the day, I think eating anything within 3 hours of bed can affect your weight loss. I think many people would say it does not matter what time you eat but I was slowing down and stuck for a while. I then gave up my cup of decaf with creamer that I had been drinking in the evening because I like it. It was only 45 cals and a little fat/no sugar but that was the difference for me as I did everything else the same, and I was able to lose some more weight.
I think basically you are on the right track and can just make a few adjustments and it will start to happen for you. Feel free to friend me if you like, I love the support I get from many people in this site! Good Luck, you can do it!0 -
I am sure you have all read things similar to this before but I am stuck.
I weigh EVERYTHING - I place my bread on the scales & weight the butter, zero the scales & weigh each & everything I put on to my sandwich.
I weigh the milk on my cereal & everything individually for my dinner.
I work out everyday - I do Jillian Michaels 30ds or go for long walks.
For the last week I have been using a HRM so my workout calories are correct too.
So why am I maintaining!
I am rubbish at working out what is good & what is bad food.
I know when a day is bad even though I am within my cals by the weight that MFP says I will be in 5 weeks time.
Someone please pick my diary apart & give me tips on moving forward.
I had lost 10lb in 8 weeks but have put 2lb back on, I think this is possibly to the change in exercise....
I have 10 weeks in which I want to lose a stone and a half. please help me get to my goal!
Sue
Just a quick look - You aren't logging your water intake. My experience has been that keeping my water intake at or close to the 8 glasses of water helps rid the body of retained water. Your protein intake should be increased. You aren't tracking your sodium but based on what you are eating your sodium intake is high enough to cause water retention which masks any fat loss. Sugar can also cause water retention. Are you weighing your food? If not, that can make a huge difference. You definitely are over estimating your calorie burn from walking. One entry is 123 min with a burn of 727 calories BUT the calorie burn for walking is actually based on distance so you likely burned half that at best. For example, 3.79 mi gives me a calorie burn of 256 regardless of the time it takes to complete. I've had days when I put the time for the walk into Runtastic and it gives me a calorie burn of about 1,000 but my HRM/pedometer says I only burned 256 so I use the lower number. You are eating as if you burned that 727 calories when in fact you didn't really burn that much. Use a pedometer or a HRM/pedometer for an accurate calorie burn when walking.
Did you read the OP at all? It quite clearly says that she does weigh everything and she uses a HRM.
I can burn 727 cals in 123 minutes of walking, easily. It depends on your size and the amount of effort you put into it.
Her diary does not reflect that she is weighing everything with entries like "two biscuits", "1.5 slice of ham", and "1/2 pack of noodles" which begs the question as to whether she is actually weighing or going by the amount on the box for serving size. Yes, I saw the HRM and no I don't think she is burning what she thinks she is.
That's really picking holes. It really depends on how the entries are measured on the database. If I buy a pack of something that has two servings, I weigh them, make sure the portions are equal, then log it as 'half a pack'. Doesn't mean it's not weighed.
There's also entries in there like '54g cucumber', and '22g salad cream'. Those are precise measurements. It's pretty obvious this person weighs their food.
You saw she used a HRM, yet told her to use a HRM?
Everyones calorie burns are different; just because you can't burn that much doesn't mean no-one else can. When I started out walking at 4mph and 280lb, I'd burn 600 cals in an hour. I burn less now, because I'm fitter and I weigh less. If the OP is using a HRM with a chest strap you can't get much more accurate than that.
Regardless whether you feel I am picking holes or not, her diary does not reflect that she is weighing all of her food. Since she is not losing weight she is either eating too much or over estimating her calorie burn both of which are reflected in her diary. She may not have her HRM calibrated correctly or she is not weighing everything which is resulting in no weight loss. At any rate, rather than put someone else down for trying to help, I offered what I could. And you?
Her diary does reflect that. I genuinely can't believe you cannot see that. You've just completely ignored what I wrote in my previous post. Also, read the OP.
We don't actually know if the OP isn't losing weight. It's become clear that she's lost 8lb in 8 weeks, but we don't know how long she's been stalled for as she hasn't answered that question. If it's only been a week, for example, then she's doing nothing wrong.
I did offer help. Again, actually read the thread.0 -
I lost that weight on the first few weeks, it came off quick, it works out at a pound a week which I am happy with but have had no loss for two weeks now.
I am going away in 10 weeks which is why I have that as a target!
OP:
See the bold.
It has only been two weeks. I suggest to wait it out another 2-4 weeks.0 -
Other than the unhelpful comments of a few, I think many people have given good observations and advice. I only glanced quickly at a few days of your diary and I am probably going to repeat many of comments already posted but here is what I think:
How long do you think you have been "stuck"? This process gets slower after the first few weeks and I think you need to be patient. That said many of the suggestions given are right on the money.
Drink and keep track of water intake. Try eating more protein and reduce your starches/carbs a bit and get your sugars from fresh fruit but do not add sugar to your cereals etc. Eat healthy fats such as almonds and avocados but measure/weigh them as you have been doing. Cook your own dinners from fresh ingredients as often as possible, and don't add too much salt, or any if you can stand it. I almost never add salt; if a recipe calls for salt I use half of what is listed. Keep the salt shaker off the table.
I am not sure you are doing this but do not eat back all of your exercise calories, maybe eat about 1/2 back most of the time. I think many HRMs overestimate calories burned. I am pretty sure mine does so most of the time (about 5 days week) I eat back only a few calories, and I mean a few or none. Then once or twice a week I eat back more of them (100 or 200 of them for that day).
Last and kind of hard for me: Only drink water after dinner. Even if you plan for the calories/carbs/fats of a later snack and you are still on target for the day, I think eating anything within 3 hours of bed can affect your weight loss. I think many people would say it does not matter what time you eat but I was slowing down and stuck for a while. I then gave up my cup of decaf with creamer that I had been drinking in the evening because I like it. It was only 45 cals and a little fat/no sugar but that was the difference for me as I did everything else the same, and I was able to lose some more weight.
I think basically you are on the right track and can just make a few adjustments and it will start to happen for you. Feel free to friend me if you like, I love the support I get from many people in this site! Good Luck, you can do it!
I think it really becomes a bit of tinkering sometimes. You had good results cutting out eating and drinking before bed. I had good results adding a cup of black coffee before bed but I wasn't eating after dinner to begin with. I really notice the effects of drinking water with weight loss slowing if my water intake decreases. Dehydration alone can cause water retention. I noticed the OP is eating cereal with added sugar and while I would be tempted to say nix the sugar, I won't. However, a lower carb, high protein smoothie can be made for close to the same calories as her standard breakfast. Just an idea...0 -
Eat more protein, veggie, fruit, healthy fats like nuts, coconut oil and avocados. Plain greek yogurt is great way to get protein, add fresh fruit and a little honey or stevia, i like ground flax seeds in mine and they add fiber. Drink lots of water.0
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Might sound a tad obvious, but make sure you weigh yourself at the same time of day each time. I find my weight can fluctuate a couple of pounds or so during the day. I always weigh in first thing in the morning, and it works for me.0
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Its a shame that some people put so much energy into criticizing other people's advice rather than trying to help the OP with possible solutions.
OP don't get too disheartened - I bit the bullet & re assessed my cals in V cals out 2 weeks ago & have lost 3lb since then. I was convinced I was doing everything right too. After a few people 'picked holes' in my diary - I found the reason for my lack of weight loss. I wasn't doing anything hugely wrong - but what I did find, was enough to mean that my deficit was too low to allow me to loose on a weekly basis.
Good luck with your weight loss journey - You will get there;-)0 -
I didn't read all the replys thus far, but at first glance it looks like your food choices are fine, but you may be overestimating your calorie burns on exercise. I do JM workouts as well, I have NEVER burned over 300 cals doing the shred. Some days you have well over 1000 extra calories in there from exercise, long walks aren't going to get you to that burn either. You have also been eating back all or more of those exercise calories. For me, 5'6", 177 lbs, I burn about 271 calories doing the shred for 20-30 mins I log it as circuit training as I know others here do as well. I would do a little more research about how much you are burning, get a fitbit or HRM to try to get a more accurate read, and maybe only eat half of those calories back if you're using MFP's numbers for weight loss. Good luck to you 0
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One more thing, don't just go by the scale. I take pics and measure once a week, and THAT is the only thing that's kept me going. I see a difference each week, so I know what I'm doing is working. The scale is a fickle thing, I've only lost 11.2 lbs in over 3 months, but I'm down 2 sizes, and that's what really matters. No one sees that number but you! 30ds when done consistantly does not always result in a huge scale loss, but usually inch loss. Make sure you get enough protein to help maintain muscle as well Hope that helps. 0
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This guy knows his stuff, so in for the share
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
someone may have said this already but when i did 30DS i lost a couple of pounds in the first few days and then no weight loss at all for three weeks. i was losing size though definitely. i'd recommend doing some measurements now and checking every week or so - it's amazing how much size you can lose without losing any weight!
good luck 0 -
I watch my sodium. You can change your settings to track it. But just a little bit of processed food and my sodium goes over and the scale won't budge. Try cutting down on anything processed for a few days and see what happens. Best of luck!0
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Even squash has calories, be it lime, strawberry, cherry, etc. Let's take a look at your lime squash. I could quickly find Tesco's nutri info so I'll use that. 100ml is 13cal. 1000ml to 1L. At 8 litres, you're downing over 1000 cal in squash a day. Take your 1200-1500 average cal listed in your diary and add another 1000. Try swapping out the squash for lower calorie drinks.I drink between 4 & 6 litres of squash every day!
I am not much of a tea drinker - I just forget to add the water on0 -
Even squash has calories, be it lime, strawberry, cherry, etc. Let's take a look at your lime squash. I could quickly find Tesco's nutri info so I'll use that. 100ml is 13cal. 1000ml to 1L. At 8 litres, you're downing over 1000 cal in squash a day. Take your 1200-1500 average cal listed in your diary and add another 1000. Try swapping out the squash for lower calorie drinks.I drink between 4 & 6 litres of squash every day!
I am not much of a tea drinker - I just forget to add the water on
I assume the OP is saying that she drinks 4 - 6 litres of DILUTED Squash, not 4-6 Litres of Concentrate.
Assuming she has 6 litres of diluted squash each day.
Then assume that of that 6 litres 1/4 is concentrate and 3/4 is water (this is quite a strong mix so an over estimate if anything) - that means that in 1 day the OP drinks 1.5 litres of concentrate.
100ml of Robinsons sugar free orange concentrate = 8 cals (this is 100ml of concentrate - not 100ml on diluted drink)
1.5litres = 1500ml
1500ml /100ml = 15
15 x 8cal = 120 cals
OP is probably drinking 120 cals per day max. She would have to get through 1 & 1/2 bottles of concentrate a day to consume 120 cals a day - that would be a very strong mix.
OP would have to drink 12500ml of pure concentrate (thats 12 1/2 bottles a day) to consume 1000 cals of the stuff a day. Think you have misunderstood the drink or the math.0 -
MathOP would have to drink 12500ml of pure concentrate (thats 12 1/2 bottles a day) to consume 1000 cals of the stuff a day. Think you have misunderstood the drink or the math.0 -
I would just echo some of what other people have said:
- Weigh literally everything (ie not just '1 slice of bread' or '1 biscuit' but the actual weight to the gram)
- Some of your exercise burns seem very high, maybe only eat back a portion of your exercise cals
- If you have recently changed your exercise routine your muscles could be retaining water for repair
- Weight loss isn't linear, I didn't lose for 6 weeks then lost 5lb in 2 weeks (slightly alarmingly) so you might just need to wait it out0 -
Thanks everyone or you input.
Re my drinks - I use 40ml of concentrated squash in a litre bottle
I will get there eventually.0
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