No matter what I do, I can't lose weight/inches

niki108

I dropped fastfood 2 months ago (which was 2-3x per week plus starbucks lattes several times a week) I stopped eating processed foods and only eat fresh or frozen veggies, fruits, chicken, turkey and shrimp. I also tried making a protein meal replacement shake daily. I make sure my portions are right. I exercise good enough to get sore the next two days and I'm still sitting at the same numbers. I'm 28 yrs old, 202 lbs 5'4"
Does anyone have any suggestions?

Edited to add: I also drink 100 oz. water daily. I take a prenatal vitamin because it was recommended by my doctor. I had my blood checked. Nothing wrong with cholesterol, diabetes, thyroid

BigT555

are you counting calories or just cutting back? cutting back is a good start but unless you count calories you cant be sure that you are eating an amount of food that will facilitate weight loss

diannethegeek

Are you tracking your food and staying within your calorie goal?

Including veggies, cheat meals, condiments, cooking oils, etc?

Are you using a food scale? Measuring cups/spoons? Or estimating portion sizes?

Are you eating back any of your earned exercise calories, and if so what are you using to estimate your burned calories?

Would you be comfortable opening your diary for us?

JTick

I would recommend logging your food.

paygep

You might try using your diary to count calories! "Healthy" foods still have calories, and you could still be eating to many to lose weight.

niki108

I am not tracking my calorie intake. I was actually on the 21 day fix plan (healthy eating and portion control containers) for 10 days so there wasn't a need to count them. the calories that I'm allowed does take into consideration the daily workouts that came with the program. I don't do any other exercises.

thavoice

Then you must be eating more than you think.

Aaron_K123

I am not tracking my calorie intake.

Found your problem

niki108

Then you must be eating more than you think.

That's what I was thinking. But everyone swore that I should eat all the required containers every day.

BigT555

I am not tracking my calorie intake. I was actually on the 21 day fix plan (healthy eating and portion control containers) for 10 days so there wasn't a need to count them. the calories that I'm allowed does take into consideration the daily workouts that came with the program. I don't do any other exercises.

yea unfortunately its not quite that simple. if it were then much less people would be overweight. some people are lucky enough to be able to eye out portions well enough so they happen to be in a calorie deficit, but most arent. counting calories is the only surefire way to lose weight

niki108

I was allowed to have 5 servings of protein, 3 fruits, 4 complex carbs, 5 veggies, 1/4 cup of healthy fats and 5 tsps of olive oil, PB etc... And that was based on my weight and exercises

JTick

I am not tracking my calorie intake. I was actually on the 21 day fix plan (healthy eating and portion control containers) for 10 days so there wasn't a need to count them. the calories that I'm allowed does take into consideration the daily workouts that came with the program. I don't do any other exercises.

But there is a need to count them. You can eat "healthy" all day long and still not lose weight. Some fruits and veggies can be quite calorie dense.

ETA: You seem to recognize that something isn't working, but you don't seem willing to start counting calories. If you're not willing to do the work...can you really complain about lack of results?

niki108

I am not tracking my calorie intake. I was actually on the 21 day fix plan (healthy eating and portion control containers) for 10 days so there wasn't a need to count them. the calories that I'm allowed does take into consideration the daily workouts that came with the program. I don't do any other exercises.

But there is a need to count them. You can eat "healthy" all day long and still not lose weight. Some fruits and veggies can be quite calorie dense.

ETA: You seem to recognize that something isn't working, but you don't seem willing to start counting calories. If you're not willing to do the work...can you really complain about lack of results?

Where did I imply that I wasn't willing to count calories? I'm just explaining my situation right now. Lol

Aaron_K123

At the very least OP you should endevour to count your calories for at least a month and get some idea of what level you are eating at. It would be best to continue counting throughout your weight loss but if you really hate doing that at least counting for the first month will help give you a feel for the caloric content of foods and allow you to learn how to eat within your goal.

StaciMarie1974

A serving of protein could be 100 calories or 300, depending on how big the serving is and what its from. Chicken is fewer calories per ounce than salmon for example. A fruit could be 30, or 150. Again depending on the fruit & size. Most veggies are fairly low cal but some are more calorie dense, and again it depends on the serving size.

As to the oils, etc. - nothing wrong with them in moderation. But if you were not measuring how do you know that you had 1 tsp of oil (40 calories) or more?

Nothing wrong with that list of food, but whether or not you'll lose weight depends on how much you actually consume in # of calories. It all adds up.

I was allowed to have 5 servings of protein, 3 fruits, 4 complex carbs, 5 veggies, 1/4 cup of healthy fats and 5 tsps of olive oil, PB etc... And that was based on my weight and exercises

JTick

I am not tracking my calorie intake. I was actually on the 21 day fix plan (healthy eating and portion control containers) for 10 days so there wasn't a need to count them. the calories that I'm allowed does take into consideration the daily workouts that came with the program. I don't do any other exercises.

But there is a need to count them. You can eat "healthy" all day long and still not lose weight. Some fruits and veggies can be quite calorie dense.

ETA: You seem to recognize that something isn't working, but you don't seem willing to start counting calories. If you're not willing to do the work...can you really complain about lack of results?

Where did I imply that I wasn't willing to count calories? I'm just explaining my situation right now. Lol

Because you keep circling back around to how you're eating healthy and eating all your containers. I highly recommend counting your calories instead. For instance, avocados are calorie dense. Peanut butter is calorie dense. I could easily gain weight eating only "healthy" food if I weren't counting my calories. And FWIW, I'd rather fit whatever I want to eat into my macros instead of just shoving other food into a certain size container.

niki108

At the very least OP you should endevour to count your calories for at least a month and get some idea of what level you are eating at. It would be best to continue counting throughout your weight loss but if you really hate doing that at least counting for the first month will help give you a feel for the caloric content of foods and allow you to learn how to eat within your goal.

I don't hate counting calories. I am willing to try it. I just wanted to hear opinions first

amy8400

Portions, servings...all can vary greatly when it comes down to calories. The only way you truly know your intake is to weigh solids (grams, preferably) and measure fluids. If you've been this dedicated so far, weighing and logging your foods will be a snap. Plus you'll love the daily feedback that only logging can give--it's right there in front of you on the screen. I admit that somedays making lunch looks like I'm in science class with a scale, but when I mix up a smoothie and know I'm consuming exactly 183 calories, I'm in control:drinker:

JTick

At the very least OP you should endevour to count your calories for at least a month and get some idea of what level you are eating at. It would be best to continue counting throughout your weight loss but if you really hate doing that at least counting for the first month will help give you a feel for the caloric content of foods and allow you to learn how to eat within your goal.

I don't hate counting calories. I am willing to try it. I just wanted to hear opinions first

Well, you are on a calorie counting website. Our opinion will probably be that you should count calories. :happy:

I hope you don't think we're attacking you, either. I honestly want people to be successful, and as such will recommend a sustainable calorie amount and that you incorporate your favorite foods into your diet. Counting calories gives you the opportunity to work those treats in.

_Resolve_

Ill just leave this here

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

niki108

I measured out my oils. And the protein cup is 3/4 cup or 6 oz. they also included cottage cheese and Greek yogurt in the list of proteins. Not sure if that's normal. But I know I was eating it daily as well as PB and avocado. But anyways...I will stop with the 21 day fix and start counting calories

sadiebea25

Sounds like you're willing to try calorie counting, which is great! Make sure you weigh everything to get the most accuracy. Especially high calorie stuff like avocados, oil, PB, etc... I think once you start weighing and counting, you'll see results. Good luck!

niki108

At the very least OP you should endevour to count your calories for at least a month and get some idea of what level you are eating at. It would be best to continue counting throughout your weight loss but if you really hate doing that at least counting for the first month will help give you a feel for the caloric content of foods and allow you to learn how to eat within your goal.

I don't hate counting calories. I am willing to try it. I just wanted to hear opinions first

Well, you are on a calorie counting website. Our opinion will probably be that you should count calories. :happy:

I hope you don't think we're attacking you, either. I honestly want people to be successful, and as such will recommend a sustainable calorie amount and that you incorporate your favorite foods into your diet. Counting calories gives you the opportunity to work those treats in.

Not at all

amy8400

BTW, meant to compliment you on ditching fast food, Starbucks and processed foods. That's a huge accomplishment right there. Old habits die hard and you've put them to bed quite nicely!

Vaidyanatha

You might consider reassessing how many containers to eat without exercise. Sometimes I think we allow to much for eating back calories, especially when we go on averages of calories we probably burn instead of having a calorie monitor with us. For example, if it said eat x amount of containers if you are are active try reducing it and saying you are moderately active or even sedentary. You might just need to find a better balance. I would for sure count calories and add your exercise in with this as well to help you see where the balance needed is. Also, I know those containers are based on "whole foods" so for example chicken salad filling while a protein also has fat because of the mayo so using it as a protein and not taking that into account would mess things up.

kethry70

Containers are kind of like measuring cups... you can pack them lightly or to the brim and that will affect how mnay calories you are eating. Also, as previously stated, not all proteins, veggies and fruits have the same caloric content.

I started my lifestyle change just eating from a list of foods of healthy foods. 2 weeks in, I had lost maybe 2 oz. I started weighing and measuring EVERYTHING and started counting calories with my MFP deficit and started losing weight. It was very eye-opening as what I discovered was that I no longer had the faintest idea what a serving of anything really was

If you keep track of your calories for a couple weeks, you will get a good idea of what you are currently eating and can then cut 10-20
% of your calories to start losing weight in a healthy and sustainable way. Good luck! :flowerforyou:

niki108

BTW, meant to compliment you on ditching fast food, Starbucks and processed foods. That's a huge accomplishment right there. Old habits die hard and you've put them to bed quite nicely!

Thank you. I'm quite shocked how easily I gave it up and don't have very many cravings because I've tried before and it was the hardest thing for me.

emartin949

I did some calculations based on averages and your food allowance listings, and it's more than likely that you're either eating close to or slightly over 1,800-2,000 calories a day. That's all well and good, but I'm not sure how many calories you're burning through exercise. If you want to lose weight, there needs to be a deficit- and the larger the deficit, the larger the loss (within healthy limits, of course). I'm so glad that you're fueling your body with healthy foods and hydration, but accurately measuring and logging your foods probably needs to be the first step.

TriShamelessly

Niki - Congrats on taking the first steps in cleaning up the diet. If you don't want to completely ditch your 21-day program, start my simply logging those foods into MFP. It may be eye opening for you. I know from experience that depending on the foods selected, the calorie counts can vary emormously. For example, a 6 oz ribeye steak (a protein) will contain a ton more calories than 6 oz of chicken breast (no skin). This are probably both counted as just one protein under your current program. With consistent and accurate logging of each food item, you will soon learn (and enjoy learning) more about the quality of the foods you consume even if they might all, metaphorically speaking, be considered "healthy." Best wishes for success!

niki108

Ill just leave this here

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

Thank you. That's very helpful.
And thanks to everyone else for your advice!

niki108

I did some calculations based on averages and your food allowance listings, and it's more than likely that you're either eating close to or slightly over 1,800-2,000 calories a day. That's all well and good, but I'm not sure how many calories you're burning through exercise. If you want to lose weight, there needs to be a deficit- and the larger the deficit, the larger the loss (within healthy limits, of course). I'm so glad that you're fueling your body with healthy foods and hydration, but accurately measuring and logging your foods probably needs to be the first step.

Yes that's correct! This the calculation they give us:
Your current weight in lbs x11 = your caloric baseline.
Your caloric baseline +400 (fix calorie burn)= your caloric needs.
Your caloric needs -750 (calorie deficit) = your calorie target. Mine came out to like 1894ish and the bracket I was in was 1800-2099.