Still not seeing results

LaurenW432

Hi,

I've been using Fitnesspal since Feb, and following the suggested calorie intake each week. I also exercise 5 days a week for about 40 minutes, alternating between cardio workouts and weight training. My problem is, I'm just not seeing much difference. I went on the scales this morning and I've actually put weight on, about a pound. My scales are rubbish though, so I'm going to re-check in a week on some digital scales.
I'm baffled about how many calories I should actually be eating. MFP says 1,430. I'm 5'9, weigh 11.10ish (today). I very rarely eat this much, or net under because of exercise. The weekends are a problem. I go out for drinks and sometimes end up with a pizza to take home. Is it possible this is the whole issue? Even though I'm averaging under my weekly calorie goal each week?
I don't really feel any different either. Possibly a little firmer but that's about it. I'm just looking for some advice as I'm becoming discouraged, and wondering if I should maybe just go onto a diet planner regime, like Slimming World. My friend just lost 2lbs in a week. That has not happened for me and I feel like I'm working hard for it everyday.
Any advice would be appreciated, thanks.

Miss_james1990

Sounds like you are working very hard...just to spoil it at the weekend I'd seriously just knock the pizza and drinks on the head or go for a lower calorie option

IsabellaGiano

Your diary is not open so it's difficult to judge anything.

The usual questions: do you weight your food? Do you log absolutely anything accurately?
Do you eat all of your burned calories back? MFP is a bit generous on those burns.

TavistockToad

if you hit your weekly goal and log accurately - weighing and measuring everything- you will lose weight. it might be water retention from the stuff you eat at the weekend thats stopping the scales from moving.

rodduz

Are you working out intensely or just going through the motions? I eat approx 1500 calories per day at the minute but my 2 cardio sessions and 3 weights sessions are intense. The weight falls off me.

I'd guess you're either:

Underestimating your food intake
Overestimating your calorie expenditure
Not working out intensely enough
Your weekend binges are cancelling out your calorie deficit through the week.

LaurenW432

I've made my dairy public so you can see what I'm eating! Don't judge me for my weekend antics, haha.
I don't log everything. For example, I had spaghetti Bolognese the other day. I make it, but when it's sauce I don't really know what to do as regards to measuring. Obviously pasta, rice, anything I would consider measurable, I do. Same with crisps or snacks. But I don't really know how to weigh certain things, like sauces. I add a teaspoon and a half of sugar when I make spag bol. How are you supposed to account that into measuring? Because I haven't actually eaten a teaspoon and a half, it's just, in the sauce. Obviously this is just an example. But I do try to log/measure properly where I can.
I don't eat calories back. I am hardly ever at my goal calories for the days, always a bit under. I don't even know what weight I really am at the moment either, so I don't want to start adjusting stuff on MFP. I must be eating the wrong stuff? Although I do feel I eat pretty well.
Thanks.

LaurenW432

Rodduz, when I do cardio it's the most I can go. We're talking tomato face intensity, sweating, huffing and puffing. My weight sessions are also hard, I've upped my weights in the last week as well and hoping to keep adding more.
Maybe I do eat too much? I've made my diary public.

TavistockToad

I've made my dairy public so you can see what I'm eating! Don't judge me for my weekend antics, haha.
I don't log everything. For example, I had spaghetti Bolognese the other day. I make it, but when it's sauce I don't really know what to do as regards to measuring. Obviously pasta, rice, anything I would consider measurable, I do. Same with crisps or snacks. But I don't really know how to weigh certain things, like sauces. I add a teaspoon and a half of sugar when I make spag bol. How are you supposed to account that into measuring? Because I haven't actually eaten a teaspoon and a half, it's just, in the sauce. Obviously this is just an example. But I do try to log/measure properly where I can.
I don't eat calories back. I am hardly ever at my goal calories for the days, always a bit under. I don't even know what weight I really am at the moment either, so I don't want to start adjusting stuff on MFP. I must be eating the wrong stuff? Although I do feel I eat pretty well.
Thanks.

if you put sugar in the sauce and then eat all the sauce, you have eaten the sugar....

use the recipe builder to log sauces etc. to get exact measurements put a bowl on the scales, tare it to 0, put 1 and a half teaspoons of sugar in bowl, look at the weight, put 'sugar' in the database and adjust the amount to however much it says on the scales.

you're not losing weight because you're eating more than you think.

LaurenW432

But the sauce is for 4-5 people. Not all for myself. So I don't know how to measure certain things because it's divided out amongst however many. So it becomes complicated. I usually have one big spoonful of sauce, my allocated amount of pasta and that's it. And if I am going to be naughty at dinner time, I hold calories back. Infact I usually log it at more than I think I have eaten if I'm not sure, just to be on the safe side?

TavistockToad

But the sauce is for 4-5 people. Not all for myself. So I don't know how to measure certain things because it's divided out amongst however many. So it becomes complicated. I usually have one big spoonful of sauce, my allocated amount of pasta and that's it. And if I am going to be naughty at dinner time, I hold calories back. Infact I usually log it at more than I think I have eaten if I'm not sure, just to be on the safe side?

the recipe builder includes how many servings the recipe makes...

ILiftHeavyAcrylics

Here, read this:

http://www.fitnessfactreview.com/the-art-science-of-calorie-counting/


But also realize that your weight is in the healthy range for your height, so you can't expect to lose 2 lbs per week. Half a pound per week is a much healthier and more realistic goal.

yogacat13

Because you are within the healthy weight range, and don't therefore have much weight to lose, you should aim for about a half a pound a week. Losing 2 pounds a week is really only possible if you are really overweight, which you aren't. Adjust your settings in MFP, eat back your exercise calories, and accurately log your food. You'll start seeing results. (Also, the pizza and drinks aren't doing your weight loss any favours - a friend of mine just stopped drinking and lost a stone in a couple of months without even trying - the calories in drinks are silly high, have no nutritional value and mess with your hydration levels).

IsabellaGiano

Here, read this:

http://www.fitnessfactreview.com/the-art-science-of-calorie-counting/


But also realize that your weight is in the healthy range for your height, so you can't expect to lose 2 lbs per week. Half a pound per week is a much healthier and more realistic goal.

This.


Anyway, may I suggest not to put sugar in the bolognese sauce? Not because sugars are bad, no, it's just that as an Italian, and a daughter of a Bolognese, I really think that the taste of it improves without unnecessary sugar Just an opinion, obviously

CharleePear

I know you say you find it hard to eat as much as MFP is saying I would say for your height you aren't actually eating enough. I don't think MFP has a very accurate estimate of calories, I would use the IIFYM calculator http://iifym.com/iifym-calculator/

Also your weekends could ruining your chances and as the others have said, you are expecting a high weight loss when you have a healthy weight already. I am wondering, are you trying to lose inches or weight? It may be that you just need to convert your fat into lean body mass.

yogacat13

Here, read this:

http://www.fitnessfactreview.com/the-art-science-of-calorie-counting/


But also realize that your weight is in the healthy range for your height, so you can't expect to lose 2 lbs per week. Half a pound per week is a much healthier and more realistic goal.

This.


Anyway, may I suggest not to put sugar in the bolognese sauce? Not because sugars are bad, no, it's just that as an Italian, and a daughter of a Bolognese, I really think that the taste of it improves without unnecessary sugar Just an opinion, obviously

If you're making it from scratch, a tiny bit of sugar cuts the acidity of the tomatoes - otherwise the sauce has a sharp taste that not everyone likes.

ChrisM8971

But the sauce is for 4-5 people. Not all for myself. So I don't know how to measure certain things because it's divided out amongst however many. So it becomes complicated. I usually have one big spoonful of sauce, my allocated amount of pasta and that's it. And if I am going to be naughty at dinner time, I hold calories back. Infact I usually log it at more than I think I have eaten if I'm not sure, just to be on the safe side?

the recipe builder includes how many servings the recipe makes...

If you want to be accurate, take the time to put the recipe's into the recipe builder using the raw ingredients. Then weigh the whole thing cooked and use that weight divided by 100 as the number of portions, making each portion 100 grams. That way you can weigh your sauce onto your pasta and if have say 123 grams then you know to log it as 1.23 portions.

IsabellaGiano

Yes, you are right, but tomato sauce in the US already have sugar in it, so there is no need to add more sugar (not a tablespoon and a half anyway) for the sauce.

Just a suggestion. I know that you are used to sweetest taste than italians.

yogacat13

Yes, you are right, but tomato sauce in the US already have sugar in it, so there is no need to add more sugar (not a tablespoon and a half anyway) for the sauce.

Just a suggestion. I know that you are used to sweetest taste than italians.

I'm in the UK As the OP gives her weight in stones, I think she might be also.

IsabellaGiano

Yes, you are right, but tomato sauce in the US already have sugar in it, so there is no need to add more sugar (not a tablespoon and a half anyway) for the sauce.

Just a suggestion. I know that you are used to sweetest taste than italians.

I'm in the UK As the OP gives her weight in stones, I think she might be also.

Ops, you may be right!

(still thinking that a bit less sugar better the taste of the Bolognese sauce, but like a good italian, I'm stubborn like a mule for recipes )

VaygahRamos

It's been a good 9+months since I've really been into MFP (Just had my first baby in the end of March via cesarean yay! :P) but I can tell you that when I first started right before I got pregnant I was drinking HARD every weekend (I was 24 and it was June of course, the nice weather in Texas makes me a little crazy ). I was also using the recipe maker obsessively, cutting corners and trying alternatives to my favorites every chance I could get to see the difference in calorie intake (Wheat bread for white, coconut oil for butter, etc etc...)

If you aren't seeing a change I can for sure promise you from my experience that it is the drinks. I used to actually log my drinks and started opting for the lowest caloric alcohol beverages (which was tough as I am very set on one drink so I opted for 1 shot whiskey 1 can diet dr. pepper/diet something). Alcohol is nothing but sugar and empty calories and will destroy your hardwork very quickly. Again, I'm not sure what kind of drinking your doing, but know that just one drink is pushing it over the limit when you're trying to lose weight. Like I said, if you can avoid the super sweet high calorie cocktails, and opt for a drink that isn't as damaging to your efforts, you'll thank yourself for it later! (I found that the higher the alcohol %, the more calories and sugar there was).

Oh also! When it comes to the recipe maker, there is a section to put in how many people it serves and when you add the recipe to your diary it will automatically divide the entire meal for each serving.

ChrisM8971

Having had a glance through your diary for the last few days, there are a few other entries that would suggest inaccurate logging.

Fruit & fibre for breakfast, calories seem a little low unless you really do eat this dry or with water, do you not use milk with this?

Pollack 1/2 fillet, really you need to weigh this because the size of a pollack fillet can vary greatly

Stop trusting in MFP entries that are made by other members (those with a * next to them), some are out of date, UK and USA versions often vary greatly in calorie and macro content and some are just plain wrong.

If the calories look too good to be true then they probably are and in my opinion this is the biggest source of underestimated calories on MFP

Check the entries against the boxes and when using fresh foods go for the MFP entries (no *) generally speaking these are far more accurate (there are a few exceptions)

You get out of this what you are prepared to put in and not all of the work needs to be done in the gym or kitchen, a little time on the computer double checking cans sometimes work wonders

ChrisM8971

Yes, you are right, but tomato sauce in the US already have sugar in it, so there is no need to add more sugar (not a tablespoon and a half anyway) for the sauce.

Just a suggestion. I know that you are used to sweetest taste than italians.

I'm in the UK As the OP gives her weight in stones, I think she might be also.

Ops, you may be right!

(still thinking that a bit less sugar better the taste of the Bolognese sauce, but like a good italian, I'm stubborn like a mule for recipes )

I am pretty sure that if Italy is like other Mediterranean countries I have visited, then your tomatoes are a lot sweeter than what we get over here in the UK where a uniform colour and shape are the most important characteristics, well except for everyone that buys them who think taste should be right up there as well

IsabellaGiano

Yes, you are right, but tomato sauce in the US already have sugar in it, so there is no need to add more sugar (not a tablespoon and a half anyway) for the sauce.

Just a suggestion. I know that you are used to sweetest taste than italians.

I'm in the UK As the OP gives her weight in stones, I think she might be also.

Ops, you may be right!

(still thinking that a bit less sugar better the taste of the Bolognese sauce, but like a good italian, I'm stubborn like a mule for recipes )

I am pretty sure that if Italy is like other Mediterranean countries I have visited, then your tomatoes are a lot sweeter than what we get over here in the UK where a uniform colour and shape are the most important characteristics, well except for everyone that buys them who think taste should be right up there as well

It may very well be... I'm sorry for you
Summer is the loveliest season for tomatoes... I sometimes buy several type of tomatoes (sorry I don't find the translation for all of them but I usually find at least 5 different kind) and mix them, with just a bit of basil, extra virgin olive oil (obviously) and salt. Their different tastes blend perfectly. Usually my guests ask me if I put something special, some spice

ChrisM8971

Yes, you are right, but tomato sauce in the US already have sugar in it, so there is no need to add more sugar (not a tablespoon and a half anyway) for the sauce.

Just a suggestion. I know that you are used to sweetest taste than italians.

I'm in the UK As the OP gives her weight in stones, I think she might be also.

Ops, you may be right!

(still thinking that a bit less sugar better the taste of the Bolognese sauce, but like a good italian, I'm stubborn like a mule for recipes )

I am pretty sure that if Italy is like other Mediterranean countries I have visited, then your tomatoes are a lot sweeter than what we get over here in the UK where a uniform colour and shape are the most important characteristics, well except for everyone that buys them who think taste should be right up there as well

It may very well be... I'm sorry for you
Summer is the loveliest season for tomatoes... I sometimes buy several type of tomatoes (sorry I don't find the translation for all of them but I usually find at least 5 different kind) and mix them, with just a bit of basil, extra virgin olive oil (obviously) and salt. Their different tastes blend perfectly. Usually my guests ask me if I put something special, some spice

I am sorry for me as well

That does sound fantastic, would you ever add torn buffalo mozzarella to that?

lisaabenjamin

Yup, as the person above said, I also noticed you don't seem to be logging any milk with your cereal. I also don't see any cooking oil or spray with your meals, and lots of things measured in generic "slices", "cups" or "servings". For example, on Tuesday you had some crusty bread with your lunch - sorry but I very much doubt that a slice of bread is just 25 calories!

Also, I know you said not to look at your weekends, but I did, and actually it's probably worse than you thought. Unless you used a postage-stamp-sized piece of bread and had it with cottage cheese on saturday, there is no way a slice of cheese on toast is only 140 calories, sorry hun! Same for the chip-shop chips - those things are deep fried in oil - the oil on its own is probably 170 calories let alone the potatoes!

Generally, nutrition information on food packets is given in grams (for solids) or ml (for liquids), therefore wherever possible you should measure your food in those units too. In the UK we never use cups, so I'm surprised to see things measured in cups in your diary, and in any case a "cup" is a pretty arbitrary unit - it depends on how big your cup is for a start, let alone how heaped you fill the cup, or how packed the food in the cup is. of course if you eat out or get takeaway there are always going to be times when you have to estimate - I had to this week as I went to a conference and ate buffet food. But don't do this too often. We're not very good at assessing how much something weighs by eye unfortunately.

If you go to the Food tab on the MFP website (you can also do it in the app) there is a Recipe section where you can either import a recipe from an online source or build your own recipes. Then, you can divide that recipe up into servings and it will tell you how many calories per serving. Much more accurate than just picking something equivalent from the database.

IsabellaGiano

Mmmm...

You know what, I like buffalo mozzarella, but with tomato I think that the regular cow mozzarella is better, since it's taste is milder.
Also, buffalo mozzarella tend to produce a lot of fluid, that would dilute a bit too much the mix of tomato juice.

Anyway, one of our "patriotic" dish is the "caprese salad", that is exactly tomato, cow mozzarella, basil (red white green, our flag) with oil and salt.

But I guess that if you particularly like buffalo mozzarella, you can go for it with tomatoes, no problem!

agent99oz

Ok try this for a few weeks no alcohol then you won't want that pizza afterwards.
Weigh and measure everything, everything be brutal. There is a brilliant post in this board about weighing and measuring food thanks to sexysteph, find it and read it.
Drink more water, watch sodium level, eat more lean protein
Losing weigh takes time and patience

Nedra19455

If you want to be accurate, take the time to put the recipe's into the recipe builder using the raw ingredients. Then weigh the whole thing cooked and use that weight divided by 100 as the number of portions, making each portion 100 grams. That way you can weigh your sauce onto your pasta and if have say 123 grams then you know to log it as 1.23 portions.

Yes! I know it sounds fussy, but it is a really good way to be accurate. I (over)estimate a lot because I eat out, but when I cook at home I love getting out my scale and really making things precise! Then I label the leftovers with a reminder about how many grams are in a serving and feel confident every time I go to get another portion. Good luck!

rodduz

Had a look at the diary and it's pretty much all over the shop. Some days below a 1000, others up to 2000. That would suggest to me you don't log very accurately and the below 1000 days are not actually below 1000. Especially if you're having spag bol and not logging it. A couple of days per week below 1000 calories would see most people losing weight and if you've been doing it since February and are not losing weight then something doesn't tally.

I know people say you're in your healthy range so harder to lose but you'd still lose if those below 1000 days were accurate, so I'm guessing they're not.

Also you say you drink alcohol at weekends but there's not that much logged so I don't think that's responsible for it.

I think underestimating what you're eating is. Tighten up on your logging.

:-)

LaurenW432

The bread I have is really really small, they're like mini breads. On the package it says 1 slice is 65 cals. I have it with one slice of cheese sort of spread over after it's melted. The crusty bread was also small, but this was when I was out for lunch so I logged it from the database using the average calories it brought up. The Pollock wasn't weighed, it was frozen fish which had the exact calories per fish on the box. I had one and a half, so just added the extra half myself. I use a 1 cal oil spray when cooking, and use the barcode for packages. But yeah, I just guess from the database if I'm not sure. With the using 'cup' thing, I tried to add it as something else a while ago and it said invalid. So now, if I weigh something, I just put it in as a 'cup', because I thought that was the 'thing' on MFP.
I will use the recipe builder more often, see how I get on.
With the sugar in the spag bol, it's only a teaspoon and a bit, not a tablespoon. I do find it tastes too bitter without so just give it a little sprinkle. Italian is my absolute favourite food, hence the spag bol and pizzas. It's been hard trying to cut down on pasta because it is my absolute fave!
To be fair I'm not logging religiously and accurately. If I go for a night out I try to put in what I've eaten or drank, but not always. But, I honestly do not think on regular weekdays I am eating over 1430 calories. It just can't be possible. I eat small lunches, usually fish with some sort of salad. The snacks I have are usually snack a jacks or something low in calories. My dinners are pretty healthy and easily loggable, with the exception of saucy things, like the spag bol example. Plus I'm exercising 4-5 days a week. I'm thinking its the weekend binges. They've got to go!

rodduz

Every last thing needs to be logged, imo. Even the 1 cal spray!

At least then you have a clear picture of where it's going wrong.