Feedback please

debbiedoeshealth

I am feeling a bit frustrated. I think I am doing okay but I'm not losing any more weight. Are my calories too high or too low? I have insulin resistance maybe I should consider Metformin. My doctor said it can help you drop the weight. Feedback appreciated.

editorgrrl

You lose weight by eating at a deficit. According to your diary, you're not weighing your food. Which means you're underestimating your calories

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Ninkyou

You lose weight by eating at a deficit. According to your diary, you're not weighing your food. Which means you're underestimating your calories

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

This. Weigh your food

Branstin

Are you seeing a dietitian?

pennyllayne

If your food diary is accurate the first thing I would say (not knowing your height or weight) is that your calories seem too high. They look more like maintenance cals than weight loss cals as you seem to be averaging 2000 cals a day and I don't see much exercise in your log. Your carbs are also VERY high for someone with IR and is not active. Low carb diets are best for people who have hormonal problems or who are sedentary.

You're definitely not eating too little, not on 2000 cals a day. Try lowering carbs to below 100g a day, start doing some exercise and lower your calories to around 1,500 - focusing on 1.5g or protein per kg of body weight and the rest from healthy sources of fat.

Also, metformin won't necessarily help you lose weight. It is designed to help improve insulin sensitivity which has more impact on health than weight but some people do find it helps.

debbiedoeshealth

I do weigh my food. I weigh everything I eat. I don't know why it does not reflect on my diary.

I will lower my calories. I'm not sedentary and set it as the one just above. I will adjust it to lose 2 pounds and that should lower the calories.

You suggest 1500 calories... is that a good number?

Thanks for the feedback guys. I'm all in so I want to do everything I can to be successful.

BekaBooluvsu

I take metformin. I am prediabetic. My A1c is 5.9
I eat low carb. I would say your caloric intake looks right. Maybe knock your carb intake to about 150 carbs and try eating at least 100g per day protein. Chicken is the highest protein per oz. 120 calories per 4 oz with 26g protein. I started doing that in December and I have slowly lowered it down to 50-70 carbs. I have consistently lost weight since reducing my carbs. It may or may not work but try it for a month and see if you notice a difference.

ETA: my husband ate just the same as you. He took my same advice and he has also lost consistently.
Total lost between us: 122#

debbiedoeshealth

I have lowered my calories by about 200 and I will drop the carbs and add some more protien. I'm gonna miss my bread.. but I will miss it less than I will miss being unhealthy.

pennyllayne

I do weigh my food. I weigh everything I eat. I don't know why it does not reflect on my diary.

I will lower my calories. I'm not sedentary and set it as the one just above. I will adjust it to lose 2 pounds and that should lower the calories.

You suggest 1500 calories... is that a good number?

Thanks for the feedback guys. I'm all in so I want to do everything I can to be successful.

I actually can't say if 1500 cals is a good number for you. Can you tell me your height and weight? The thing about weight loss is that for the best results you want a number that is going to provide you with enough nutrition and macronutrients whilst allowing for a large deficit. Otherwise you will see very slow weight loss, especially with a medical condition.

I think what people meant by not weighing food is some of it is in tsps...other than that I'm not sure. I saw measurements.

debbiedoeshealth

I am 289 and 5'6".

Okay. I get what you are saying about the way the diary does not reflect the fact that I am weighing my food. I will get better at making sure it does.

editorgrrl

I think what people meant by not weighing food is some of it is in tsps...other than that I'm not sure. I saw measurements.

From today alone:
Butter - 1.2 tsp.
Sunmaid Raisins Cinnamon Swirl Bread - 1.4 slices
Rold Gold Tiny Twist Pretzels - 30 pretzels

WBB55

Assuming your diary is accurate...

(1) OMFG sodium!! This would be the first place I'd fix, if it were me.
(2) Next, I'd gently start shifting myself towards the perimeter of grocery stores, and start avoiding things with labels
(3) When I got serious about losing weight, I started making "healthier" versions of my favorite foods. Like pizza, for instance. I started making my own personal "english muffin" pizzas, where I could 100% control the toppings and amount of cheese. I can be stuffed full of "pizza" and only have used up 500 calories.
(4) 99.99% accuracy, and patience

I started at 240 lbs, and 5'6". So I can sympathize where you're coming from. Keep at it, you're off to a good start, and MFP is full of helpful people (but some people can be tough to handle, too). Good luck.

pennyllayne

Ok so then your BMR is around 2000, but most likely lower if you have IR. Maintenance is around 2500 if you have a healthy metabolism. I'd say it's probably more like 2300 or so. That's obviously just a guess

So at 1500 you'd be creating a decent deficit, but at 2000 your deficit is very small. You could eat at a lower deficit to begin with (around 1700), but of course 1500 allows a decent amount of nutrition whilst getting the weight coming off faster. See how you feel, if you are hungry and struggling up your calories to 1700. Many people will ay you don't need to create a large deficit to lose weight and that is true, but you've got hormones working against you and you don't want to be dieting for years on end. Eating 1500 a day should allow you around 1.5-2lbs weight loss a week, any more than that and you'll get a slower loss. So it's really up to you.

And unless you're working out every day I really would keep carbs to 100g max. People with IR have a tendency to store carbs as fat rather than using them as energy and you'll find the weight comes off easier with less carbs in your diet. Stay away from anything that raises blood sugar too much as well. If you need any more advice you are more than welcome to message me and I will do my best to help.

debbiedoeshealth

You guys are really amazing. Thank you for taking the time to respond and offer great suggestions. I'm put them into practice immediately and I will keep you posted.

GertrudeHorse

Do you weigh your food with a digital scale or do you measure using spoons and cups? If you aren't doing the former then you should start. A digital food scale is arguably the best possible investment you can make. Otherwise, my main suggestion is to increase your protein consumption (0.8-1.2 grams per pound of lean muscle mass) and reduce sodium to below 2300 if you can.

Also make sure you choose database entries that are accurate. Just from a quick scan there seem to be a few with obvious errors (e.g. Dominos pizza showing 0 grams protein).

Good luck! Feel free to FR if you want support.

ETA: I don't know about insulin resistance so much advice doesn't take that into consideration. Your doctor will give you the best help in this respect.

ETA2: I would also suggest adding exercise to your schedule. Start with something gentle and manageable, then gradually increase as you get fitter.

eldamiano

I am feeling a bit frustrated. I think I am doing okay but I'm not losing any more weight. Are my calories too high or too low? I have insulin resistance maybe I should consider Metformin. My doctor said it can help you drop the weight. Feedback appreciated.

Thinking that you are doing okay doesnt lose weight. Actual calorie deficit loses weight

jstout365

Assuming your diary is accurate...

(1) OMFG sodium!! This would be the first place I'd fix, if it were me.
(2) Next, I'd gently start shifting myself towards the perimeter of grocery stores, and start avoiding things with labels
(3) When I got serious about losing weight, I started making "healthier" versions of my favorite foods. Like pizza, for instance. I started making my own personal "english muffin" pizzas, where I could 100% control the toppings and amount of cheese. I can be stuffed full of "pizza" and only have used up 500 calories.
(4) 99.99% accuracy, and patience

This. You eat a lot of packaged foods and that can push sodium up super high. Not everyone has issues with sodium, but it can lead to water retention and lack of progress on the scale. You don't have to leave your bread or the foods you like to eat, just focus on incorporating some better options each day. More fruits, veggies, whole grains, and lean protein sources would go a long way to improving overall health. I am not IR, but I have PCOS and, for me, I have good progress when my diet is focused around whole foods and meals that I prepare with room for things like protein shakes, snack bars, and meals out. Increasing your protein will help with maintaining muscle mass while you lose weight. Many recommendations are for .6 - .8 grams per lb of body weight if you don't know your Body Fat % or 1 gram per lb of lean body weight (weight -(weight x BF%)) if you do.

Enjoy the things you like to eat, but keep in mind that for you, your body will probably respond differently to carbs. Don't change everything over night and make this a change in how you eat for life and health, not just to lose weight. IR can be greatly reduced through a healthy diet and moderate exercise.

debbiedoeshealth

Those were weighed.

The butter indicates the calories per weight. I was a bit over so I listed it as 1.2. The diary may not reflect it but everything is weighed. The pretzels were pre weighed in the bag. I ate one small bag that was represented by the calories. So while my diary may not reflect it I am actually weighing everything. I guess I just need to choose the correct item when I choose form the list of possible food matches. The one with the title that reflects the fact that I am weighing everything.

debbiedoeshealth

I am feeling a bit frustrated. I think I am doing okay but I'm not losing any more weight. Are my calories too high or too low? I have insulin resistance maybe I should consider Metformin. My doctor said it can help you drop the weight. Feedback appreciated.

Thinking that you are doing okay doesnt lose weight. Actual calorie deficit loses weight

I was trusting in the fact that I was eating at a deficit. That is why I reached out for help. Your comment serves no one. Everyone else has reached out in support. I don't need people to blow smoke up my *kitten* but I certainly don't need someone with your tone. You must be one of the lucky people who do everything correct right from the beginning.

Thanks for the feedback everyone else. I have taken what you said and I am putting it into practice. I really appreciate all of your help.

pennyllayne

I am feeling a bit frustrated. I think I am doing okay but I'm not losing any more weight. Are my calories too high or too low? I have insulin resistance maybe I should consider Metformin. My doctor said it can help you drop the weight. Feedback appreciated.

Thinking that you are doing okay doesnt lose weight. Actual calorie deficit loses weight

I was trusting in the fact that I was eating at a deficit. That is why I reached out for help. Your comment serves no one. Everyone else has reached out in support. I don't need people to blow smoke up my *kitten* but I certainly don't need someone with your tone. You must be one of the lucky people who do everything correct right from the beginning.

Thanks for the feedback everyone else. I have taken what you said and I am putting it into practice. I really appreciate all of your help.

Some people like to pop into threads just to add their 2 cents, which is usually nothing more than "eat at a deficit and you'll lose weight". It might be true, but it certainly isn't helpful. Why they do it, I don't know. Maybe some people just need to feel important even when they have nothing to add. When you have a medical condition like IR it's very hard to tell what your actual maintenance calorie needs are, and secondly just because you eat a certain amount of calories it doesn't mean you burn them as it depends on what you're eating. high fibre veg and protein will use more energy to break down and so you will extract less energy from those foods through thermogenesis. I have seen a study that shows big differences in some people on calories burned depending on what they ate, but eating whole unprocessed foods will go a long way in ensuring you are burning at least the amount you are taking in in accordance with the deficit. Obviously you don't burn more than you consume if you're not in a deficit.

I think I've given as much general advice I can, but my summary of points would be that carbs should be lowered (especially important with IR), calories should be lowered further to see faster weight loss and whole unprocessed nutrient rich food should be eaten as much as possible. Make small changes initially, because making big changes too fast becomes overwhelming and you're much more likely to fall off the wagon. Eventually these small changes add up and just become part of your new way of eating and gets you into healthier long-term eating patterns. Health is very important in general, but it's even more important when you have a medical condition as calorie restriction will only get you so far if you're eating foods that are negatively affecting your hormones.

If you have any more questions you know where to find me