Am I being impatient or have I messed this up?

pistachiopeas

Hi everyone,

I have a few different questions and I'm hoping to stay in the good graces of all you lovely people, so please tell me if I am freaking out too much or if I should actually change what I am doing.

I am 32 years old, 5"2, 147 pounds. I started at 150, and I'm trying to get to 135. My food diary is open. (I use a scale).

After doing a lot of research on this forum and elsewhere, I came to the conclusion that eating at 1200 calories was just too low. I figured out my TDEE but decided to go with the MFP program. I changed my goal from 1# per week to .5. MFP now has me at 1600 calories, which isn't far off from my TDEE.

I started on MFP 17 days ago, and I have been doing the 30 Day Shred for the last 13 days straight, and walking briskly between 2-5 miles per day.

The scale is constantly going from 148.4 to 146.8 to 147. And I haven't lost a single inch from the day I started the 30 day shred, though yesterday I noticed that my neck/collarbone area look slimmer.

Honestly, I'm not even convinced that the 150 to 147 was real weight loss, but I guess I have kept it down for a couple weeks. Should I lower my calories? Buy a Fitbit? Am I being impatient?

And my final question: how can I eat more protein? I'm at a loss.

Thank you so much for any advice.

Greenrun99

Impatient.

zoeysasha37

It takes time. Your impatient. As long as your honestly and truly weighing and measuring everything, you'll be fine. I actually gained a few lbs when I first started exercising, but it was just water weight and came off. But just keep going and it will happen! I weighed 202 after giving birth, I weigh 135 now :-) it takes time.

nomeejerome

You need to give it more time before making any more changes. From your ticker, you do not have much to lose, so it will be a slower process. Be patient and consistent.

zoeysasha37

Just saw your question about protein.
Eat chicken, Greek yogurt, make protein shakes. You can even google "high protein foods" and then print a list up to take with you to the store

JTick

You're being a little impatient. :flowerforyou:

I looked at your diary, and it looks pretty good. Do you have any eating restrictions? Chicken is a great source of protein and can be made many different ways to mix it up. If you're really struggling, it's okay to throw in a good protein shake as well. There's some days that I just don't want to eat more food, so I'll throw back a protein shake instead to hit my goal.

With only 10-15 lbs to lose, it's going to be slow. It's totally normal to bounce back and forth with your weight. I would probably recommend downloading the app Libra if you have a smartphone, and try weighing yourself everyday and recording in that app. It will show you a trend line after a few days of data, and based on that you'll get a better idea of if you are losing at your expected pace or not.

You might also want to track sodium. Excess sodium can make you retain water, which will wreak havoc on the scale. It's not true weight gain, but could explain why you're bouncing around as well.

Unknown

This content has been removed.

Iron_Feline

Impatient give it at least 6 weeks for your body to adapt to the new routine. :flowerforyou:

pistachiopeas

Thanks, everyone! I guess I was/am worried that 1600 is too high when every single plan you see out there says to aim for 1200-1250.

Thanks also for the protein tips. I never seem to reach my goal so I really need to work on that.

Linnaea27

Hi friend!

Are you eating back your exercise calories? You didn't say in your post, and I tend not to watch other people's food diaries, so I haven't noticed in your logging whether you do or not. If you aren't eating them back, then you're netting a lot less than you intend to, which might be why you haven't lost much weight.

The 30DS is pretty intense exercise. It doesn't take much time each day, but it is still hard! When I tried it I was quite sore! Since hard exercise, especially exercise using your muscles way more than they are accustomed to, leads to the muscles retaining water as they heal, it's best to take a rest day and weigh yourself the morning after the rest day. That way your body has a chance to let go of some of the extra water from muscle repair. Try that and see if your weight has changed more than you've seen. Generally, it's much better to take a rest day once a week than to exercise intensely every single day. My rest days usually include a walk, because I detest being completely inactive.

As far as the protein question goes-- I was asking the very same thing recently! I'll dig up the thread I started and post it for you. But I have found I like the following sources of protein:

-Unflavored whey protein, usually added to greek yogurt for my breakfast
-hemp seeds/hemp hearts (also added to my morning yogurt)
-eggs (I love deviled eggs and don't much like other ways of preparing eggs, so made a big batch of those recently and have been enjoying them)
-if you eat meat/fish, having fish fillets in the freezer and making a couple different interesting sauces and keeping them on hand is helpful in having fish ready quickly at dinner time. This recipe is my current favorite: http://www.myrecipes.com/recipe/broiled-tilapia-with-thai-coconut-curry-sauce-10000000348346/
-Also if you eat meat, preparing several turkey burgers and/or a batch of meatloaf and putting individual portions in the freezer to take for lunches or for quick dinners is helpful
-Buy unsalted roasted "soynuts"-- delicious toasted-tasting soybeans! These are a great high-protein snack.
-When making a dish that calls for a grain like rice, bulgur, etc., use quinoa instead. It is quite high in protein.

Hope this helps! I tend to blather on too much so I hope this isn't too overwhelming. :ohwell:

Linnaea27

Here's the protein thread I posted: http://www.myfitnesspal.com/topics/show/1248209-vegetarian-friendly-sources-of-protein

pistachiopeas

Hi! Yes, I do eat back my exercise calories but not always all of them. Usually at least half, sometimes more than that. You're right - I have noticed some days I don't net very high...It will be hovering between 1000-1300. I need to work on that.

I am SO sore from the 30DS. That might also explain it. When I do an Epsom salt bath, the weight seems to go down the next morning, so I might need to do that more regularly to get more accurate results.

I do eat meat - thanks for all the suggestions!

Hi friend!

Are you eating back your exercise calories? You didn't say in your post, and I tend not to watch other people's food diaries, so I haven't noticed in your logging whether you do or not. If you aren't eating them back, then you're netting a lot less than you intend to, which might be why you haven't lost much weight.

The 30DS is pretty intense exercise. It doesn't take much time each day, but it is still hard! When I tried it I was quite sore! Since hard exercise, especially exercise using your muscles way more than they are accustomed to, leads to the muscles retaining water as they heal, it's best to take a rest day and weigh yourself the morning after the rest day. That way your body has a chance to let go of some of the extra water from muscle repair. Try that and see if your weight has changed more than you've seen. Generally, it's much better to take a rest day once a week than to exercise intensely every single day. My rest days usually include a walk, because I detest being completely inactive.

As far as the protein question goes-- I was asking the very same thing recently! I'll dig up the thread I started and post it for you. But I have found I like the following sources of protein:

-Unflavored whey protein, usually added to greek yogurt for my breakfast
-hemp seeds/hemp hearts (also added to my morning yogurt)
-eggs (I love deviled eggs and don't much like other ways of preparing eggs, so made a big batch of those recently and have been enjoying them)
-if you eat meat/fish, having fish fillets in the freezer and making a couple different interesting sauces and keeping them on hand is helpful in having fish ready quickly at dinner time. This recipe is my current favorite: http://www.myrecipes.com/recipe/broiled-tilapia-with-thai-coconut-curry-sauce-10000000348346/
-Also if you eat meat, preparing several turkey burgers and/or a batch of meatloaf and putting individual portions in the freezer to take for lunches or for quick dinners is helpful
-Buy unsalted roasted "soynuts"-- delicious toasted-tasting soybeans! These are a great high-protein snack.
-When making a dish that calls for a grain like rice, bulgur, etc., use quinoa instead. It is quite high in protein.

Hope this helps! I tend to blather on too much so I hope this isn't too overwhelming. :ohwell:

montana_girl

I am also 5'2, currently weight 142 and trying to get back to my goal weight of 135 (so just like you!). I eat (net) about 1400-1500 per day, plus eat all my exercise calories (which means I eat about 1950 calories a day). I have been losing about .6 per week. It's a slow process, but do-able! Just hang in there!

As for the protein, have you considering using Whey Protein Powder? I use it in my morning yogurt, green smoothies, and fruit smoothies to give me a little extra protein throughout the day. Fish is always a great source of protein as well.

Good luck and just keep doing what you are doing. You'll get there!

pistachiopeas

I have been using Garden of Life Raw protein (no whey) and just finished that. I ordered a Vega protein powder (which also doesn't contain whey). Should I switch to a whey-based one? These offer between 13-15 grams of protein per 28 gm scoop.

I'm going to add you if that's alright!

I am also 5'2, currently weight 142 and trying to get back to my goal weight of 135 (so just like you!). I eat (net) about 1400-1500 per day, plus eat all my exercise calories (which means I eat about 1950 calories a day). I have been losing about .6 per week. It's a slow process, but do-able! Just hang in there!

As for the protein, have you considering using Whey Protein Powder? I use it in my morning yogurt, green smoothies, and fruit smoothies to give me a little extra protein throughout the day. Fish is always a great source of protein as well.

Good luck and just keep doing what you are doing. You'll get there!

siratlas

Change akes time...you're staying focused which is great. Remember to be kind to yourself and take it a day at a time. As for protein, chicken and ground soy are usually my go to. If I'm looking to bump up calories with some gaps, I'll grab a spoonful of peanut butter or something.

Linnaea27

Hi! Yes, I do eat back my exercise calories but not always all of them. Usually at least half, sometimes more than that. You're right - I have noticed some days I don't net very high...It will be hovering between 1000-1300. I need to work on that.

I am SO sore from the 30DS. That might also explain it. When I do an Epsom salt bath, the weight seems to go down the next morning, so I might need to do that more regularly to get more accurate results.

I do eat meat - thanks for all the suggestions!

I've often seen it said on here that it's really best to keep your *net* intake above 1200 calories, even for small women like us.

I guess the 30DS encourages you to do it every single day, but I think if you take a rest day from it, that would be beneficial for really seeing any weight loss. But if you are doing it for 30 days straight, good for you-- ouch! If you're not taking rest days, it does seem like Epsom salt baths would help you see a downward trend if it's there.

When I started, I "only" had about 11-12 lbs to lose, and since I wasn't sure if I'd be able to lose weight at all, having never tried something like this before, I was super pleased when any of it came off at all! When you "only" have 10-15 pounds to get rid of, I think it does come off more slowly. The waiting for the weight to go is really annoying sometimes.

424a57

With only 10-15 lbs to lose, it's going to be slow. It's totally normal to bounce back and forth with your weight. I would probably recommend downloading the app Libra if you have a smartphone, and try weighing yourself everyday and recording in that app. It will show you a trend line after a few days of data, and based on that you'll get a better idea of if you are losing at your expected pace or not.

I use Libra to track my weight, but If you don't have a smartphone you can use "Hacker's Diet Online", from which Libra is derived.

https://www.fourmilab.ch/cgi-bin/HackDiet

EDIT for additions.

Now that I think about it, Libra is being supported by the author, but it is no longer in active development. He has moved on to other projects. There remain some issues with the trend analysis statistics if you track your weight using anything but kilograms. So... I still use "Hacker's Diet Online" as well.

yayamom3

I started my journey right after Thanksgiving. After the initial water weight loss, I saw nothing. I decided that I was going to be patient and really buy into this, because giving up again was just absolutely not an option. I put my scale away and changed my focus to getting healthier and stronger and feeling better. Around the beginning of March, I started to notice a big difference in how my clothes were fitting. By the beginning of April, they were hanging on me. So I finally mustered up the courage to take the scale back out, and voila! Significant weight loss! I am now down two jeans sizes and a shirt size. Be patient. You can do this!

pistachiopeas

I looked up Libra - I do have a smartphone and would like to use it. Do I need to have a Libra scale to use it? I could only find the one called Runtastic Libra. Is that right?

With only 10-15 lbs to lose, it's going to be slow. It's totally normal to bounce back and forth with your weight. I would probably recommend downloading the app Libra if you have a smartphone, and try weighing yourself everyday and recording in that app. It will show you a trend line after a few days of data, and based on that you'll get a better idea of if you are losing at your expected pace or not.

I use Libra to track my weight, but If you don't have a smartphone you can use "Hacker's Diet Online", from which Libra is derived.

https://www.fourmilab.ch/cgi-bin/HackDiet

424a57

No, but if you have a Withings scale (and pay to remove ads in Libra) it will automatically import the weight measurements from your Withings account to Libra -- very handy!

ghosthackexe

Thanks for this was having a great time losing my first 30 but now that I'm closer to my goal I feel my scale jump around some days as well glad to hear all the advice

JTick

I looked up Libra - I do have a smartphone and would like to use it. Do I need to have a Libra scale to use it? I could only find the one called Runtastic Libra. Is that right?

With only 10-15 lbs to lose, it's going to be slow. It's totally normal to bounce back and forth with your weight. I would probably recommend downloading the app Libra if you have a smartphone, and try weighing yourself everyday and recording in that app. It will show you a trend line after a few days of data, and based on that you'll get a better idea of if you are losing at your expected pace or not.

I use Libra to track my weight, but If you don't have a smartphone you can use "Hacker's Diet Online", from which Libra is derived.

https://www.fourmilab.ch/cgi-bin/HackDiet

Mine is called Libra -Weigh Manager. It has a picture of a scale with a ruler looking thing in front of it. You don't need anything special to use it, you can just manually enter your weight each day.

pistachiopeas

Thank you! This is really encouraging. Congratulations on your success!

I started my journey right after Thanksgiving. After the initial water weight loss, I saw nothing. I decided that I was going to be patient and really buy into this, because giving up again was just absolutely not an option. I put my scale away and changed my focus to getting healthier and stronger and feeling better. Around the beginning of March, I started to notice a big difference in how my clothes were fitting. By the beginning of April, they were hanging on me. So I finally mustered up the courage to take the scale back out, and voila! Significant weight loss! I am now down two jeans sizes and a shirt size. Be patient. You can do this!

pistachiopeas

It's encouraging to see people that have done 10-15 pounds successfully. Thanks for all your advice and encouragement.

Hi! Yes, I do eat back my exercise calories but not always all of them. Usually at least half, sometimes more than that. You're right - I have noticed some days I don't net very high...It will be hovering between 1000-1300. I need to work on that.

I am SO sore from the 30DS. That might also explain it. When I do an Epsom salt bath, the weight seems to go down the next morning, so I might need to do that more regularly to get more accurate results.

I do eat meat - thanks for all the suggestions!

I've often seen it said on here that it's really best to keep your *net* intake above 1200 calories, even for small women like us.

I guess the 30DS encourages you to do it every single day, but I think if you take a rest day from it, that would be beneficial for really seeing any weight loss. But if you are doing it for 30 days straight, good for you-- ouch! If you're not taking rest days, it does seem like Epsom salt baths would help you see a downward trend if it's there.

When I started, I "only" had about 11-12 lbs to lose, and since I wasn't sure if I'd be able to lose weight at all, having never tried something like this before, I was super pleased when any of it came off at all! When you "only" have 10-15 pounds to get rid of, I think it does come off more slowly. The waiting for the weight to go is really annoying sometimes.

pistachiopeas

Boo. It looks like Libra Weight Manager only works for Android phones. I'll look for something else. Weightbot seems okay too.

I looked up Libra - I do have a smartphone and would like to use it. Do I need to have a Libra scale to use it? I could only find the one called Runtastic Libra. Is that right?

With only 10-15 lbs to lose, it's going to be slow. It's totally normal to bounce back and forth with your weight. I would probably recommend downloading the app Libra if you have a smartphone, and try weighing yourself everyday and recording in that app. It will show you a trend line after a few days of data, and based on that you'll get a better idea of if you are losing at your expected pace or not.

I use Libra to track my weight, but If you don't have a smartphone you can use "Hacker's Diet Online", from which Libra is derived.

https://www.fourmilab.ch/cgi-bin/HackDiet

Mine is called Libra -Weigh Manager. It has a picture of a scale with a ruler looking thing in front of it. You don't need anything special to use it, you can just manually enter your weight each day.

princessbride42

I started January 20 and have lost "slowly" compared to Biggest Loser people, but I only had 20 pounds to go from the beginning. Only this last week have I noticed a change in how my clothes fit, but since January 20 (three months) I have lost ten pounds. Don't worry if it takes a long time. It's much harder when you are so close to your goal weight.

willrun4bagels

RE Protein: My diary is open to everyone, I'm vegetarian and eat 160+ grams of protein a day if you want to take a look to get some ideas (most days I eat 160g... some days I eat pizza and wine for dinner :drinker: so my macros get a little thrown off lol).