I need a little help.

Ali_momof2
Ali_momof2 Posts: 478 Member
in Health and Weight Loss
I've been dieting and exercising for a few months now and I'm not seeing changes. I've stopped eating the frozen meals and bagels (those types of crappy breads). So I'm trying to eat healthier carbs, lean meats, fresh fruits & veggies. I've been pre making my lunches for the week so I don't eat a bunch of junk at work. I weigh my food, I've increased my water intake. I try to stay below my calories for the day, but I still have small indulgences here & there.

I work out almost daily, lots of cardio. I tried a bit of weights but I'm a bit scared & not quite ready. But I sweat my *kitten* off (or try to) with my work outs. I've also tried different types of work outs. I use a HRM when I work out, but I'm not seeing changes. I don't have a lot to lose, just like 10 -15lbs. I didn't think it would be that difficult.

I'm 5' 3/4"
My weight fluctuates around118-116.
My waist is 31"
My thighs are 22"
My hips are 38" ( I lost 2 inches there)

Is there anything I'm missing or doing wrong? Please try to be positive, my outlook is a little fragile today.If strength traing is the answer I'll give it another go.

Replies

  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    It's not so much what you eat as it is how much you eat. How many calories a day are you consuming? How to you calculate the amount of calories you're eating? You're already relatively small, so you really have to be diligent with your logging to be sure you're in a deficit. The smaller you are, the less calories you need to maintain, the more difficult it is to create a deficit. Weigh and measure everything, and make sure you aren't using inflated calorie burns.

    Weight training is your friend. If you're afraid of it, maybe meet with a trainer and have him/her walk you through form.
  • luckypony71
    luckypony71 Posts: 399 Member
    First - Don't be scared of the weights. You need to lift. You will like the changes you see in your body and I promise that you will not look like a man.

    Do you use a scale? I found a digital food scale was just what I needed to get the weight dropping off. Without the scale I was over estimating my portions.
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    I have a food scale, I measure & weigh. My son thinks I'm nuts when I cook. I constantly read labels to be sure I'm getting the best choices. As for weight training, I guess I'll get over my fears and try it out. My bf has a power rack & weights in the house. Its just he doesn't have much for legs & thats what I'd like to fix most. I'm staying under my 1200 calorie goal most days.
  • Branstin
    Branstin Posts: 2,320 Member
    Set your MFP profile to reflect your lifestyle before any exercise then add your exercise and eat back portion of those calories. Set your weekly weight loss rate to 0.5 - 1 lb. a week. Don't be afraid of weights. Post questions here or check out online video for proper form.

    As a rule of thumb, the following weekly targets would give a balance between minimizing negative side effects and seeing a reasonable weekly weight loss:

    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • healthygreek
    healthygreek Posts: 2,137 Member
    If you lose 15 pounds at 5'3", you will be underweight.
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    Im not 5'3" I'm 5 ft 3/4 of an inch and I'm looking to be around 105 like I was before kids.
    I wish I was 5 ft 3inches, I may be able to reach the top shelf in the cabinets :laugh:
  • healthygreek
    healthygreek Posts: 2,137 Member
    Oh, I'm so sorry-I read it as 5'3 or 4, lol.
  • clambert1273
    clambert1273 Posts: 840 Member
    Im not 5'3" I'm 5 ft 3/4 of an inch and I'm looking to be around 105 like I was before kids.
    I wish I was 5 ft 3inches, I may be able to reach the top shelf in the cabinets :laugh:

    Ok that was funny LOL sorry ... lol

    for your legs... if he has power rack. .. that is all you need.. squats and deadlifts will work your legs :wink:
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    Thank you everyone, I'll give some squats and deadlifts a try.
  • clambert1273
    clambert1273 Posts: 840 Member
    Thank you everyone, I'll give some squats and deadlifts a try.

    I recommend looking up starting strength or strong lifts :) laid out program for you... and you can progress into it. You will be amazed at how strong you can become...

    I recommend spending a couple of hours perusing this thread... it is very long and full of pure awesomeness :)


    http://www.myfitnesspal.com/topics/show/977538-halp-heavy-lifting-made-me-supah-bulky
  • Julzanne72
    Julzanne72 Posts: 468 Member
    I just looked at a couple of days in your Diary and you are under 1200 calories if that is normal on a daily basis, you aren't eating enough.
  • clambert1273
    clambert1273 Posts: 840 Member
    I just looked at a couple of days in your Diary and you are under 1200 calories if that is normal on a daily basis, you aren't eating enough.

    If you DO start lifting... you will need ALOT more food :)
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    Like how much more food? Will eating under my calorie goal slow my weight loss?
  • clambert1273
    clambert1273 Posts: 840 Member
    no, if you are lifting eating too little won't fuel your body and you will be tired (like fatigued, exhausted tired)... I did that once.. mistake. I then didn't have enough energy to lift the barbell and you can hurt yourself.

    I am 5'7 (almost 5'8) and right now weigh 176 ... I eat 1600-1800 per day... If you do start lifting and find yourself running out of energy during the day or insanely hungry - listen to your body ok :)
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    no, if you are lifting eating too little won't fuel your body and you will be tired (like fatigued, exhausted tired)... I did that once.. mistake. I then didn't have enough energy to lift the barbell and you can hurt yourself.

    I am 5'7 (almost 5'8) and right now weigh 176 ... I eat 1600-1800 per day... If you do start lifting and find yourself running out of energy during the day or insanely hungry - listen to your body ok :)

    Thank you, this is all good to know.
  • monolith66
    monolith66 Posts: 168 Member
    1200 calories a day is quite low, I think you need more.

    Here's what you should do if you haven't already done so.

    Check out http://iifym.com/iifym-calculator/
    Fill out the information for finding your BMR and TDEE and eat 500 less calories than the number that the TDEE gives you.
    Your BMR is the measure of calories that your body needs at minimum to survive and your TDEE is the amount of calories you need to maintain your weight according to your activity level. Once you have those 2 numbers, the rest is easy. Create your plan/ratio, meet your daily calories and if you do cardio, eat half your cardio calories back so you don't fall too quickly. Hope this helps.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    Are the blank diary days the days you indulge? If so, you may wish to log them as accurately as you can to get a proper idea how much you are eating on the average. Your available deficit is small. 1230 cals per day will help you lose .5 lbs a week! And MFP won't go below 1200 so. Also I feel some of the burns from exercise are a bit much for someone your size, so if you're indulging some days or not logging some days and hoping the exercise will offset it, these hopes may not materialize.

    The strength training will help you maintain your muscle mass so that your shape that you're left with when all is said and done is likely to be more pleasing to you. A calorie deficit is still needed to help you lose fat since that is your goal :)
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    Are the blank diary days the days you indulge? If so, you may wish to log them as accurately as you can to get a proper idea how much you are eating on the average. Your available deficit is small. 1230 cals per day will help you lose .5 lbs a week! And MFP won't go below 1200 so. Also I feel some of the burns from exercise are a bit much for someone your size, so if you're indulging some days or not logging some days and hoping the exercise will offset it, these hopes may not materialize.

    The strength training will help you maintain your muscle mass so that your shape that you're left with when all is said and done is likely to be more pleasing to you. A calorie deficit is still needed to help you lose fat since that is your goal :)

    No the blank days are normally on the weeknd when I just couldn't get to the computer. A mom of 11 yr & 3 yr boys and I take care of my mom on weekends doesn't always leave time to log things. If anything I've noticed I tend to miss breakfast or lunch on the weeknds. And I believe the burns are correct. I don't use the numbers MFP gives. I use my heart rate monitor when ever I workout, even when I'm jumping on the trampoline with the kids or mowing the grass. They just think I have a big pink watch lol. If anything it seems that my burns are lower than what is said on the videos that I do, makes me wonder if Im not working as hard as I should so I do a bit more.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    Your burns will not be as high as what is said in the video. I couldn't imagine they would post the numbers for a 5'1" 118 lb female as their selling point lol. The numbers are probably based on those of us that are heavier and probably even taller dudes so they have better marketing material

    I pretty much hate this post but the naysayer speaks truth and helped me:

    http://www.myfitnesspal.com/topics/show/1044313-this-is-why-hrms-have-limited-use-for-tracking-calories

    If you're mowing the lawn you are better off using an activity tracker to count the steps than using a HRM. A HRM is more accurate for steady state cardio than intermittent work, or activities that do not really get your heart rate up

    Do you have the phone app? That may be a better option for you if you can't get to a computer. I'm nowhere as busy as you but it takes just a few minutes from my time to log my food using my phone. Between saved meals and recipes, copying meals from previous days, recent foods showing up and the list shrinking down as you type in a food, it's really quick
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    Also,

    http://www.myfitnesspal.com/topics/show/1296011-calorie-counting-101

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

    You wish may to review these for tips on anything you may be doing wrong with logging your food. Nights weekends splurges condiments treats everything. Since you appear to be eating so little I hate to say this but if you're doing this for several months, weighing at the same time everyday - body weight can fluctuate several pounds in the course of a day - on a level surface and not losing weight, you are either somewhere under estimating the entirety of your food or over estimating your exercise calories burned.
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    I don't see how I'm over estimated my calories when I do roughly an hr or cardio a day, & I have an active job. And I know I'm not over eating. I weigh & measure my food. The days I can't log isn't because I'm over eating. I've lost inches just not lbs :grumble:
  • 7elizamae
    7elizamae Posts: 758 Member
    I don't see how I'm over estimated my calories when I do roughly an hr or cardio a day, & I have an active job. And I know I'm not over eating. I weigh & measure my food. The days I can't log isn't because I'm over eating. I've lost inches just not lbs :grumble:

    I have a moderately active job, was faithfully doing an hour of cardio per day, and eating/counting cals very sensibly. The scale would not budge.

    I switched to circuit training with my new friend, Jillian Michaels. :) I'm just about at the end of her 30 Day Shred and am down two pounds after months of no losses. I have new muscles and SO MUCH more strength after just this one month of new workouts.

    I know I'm burning so many more calories this way. The workouts are designed to be very efficient. Try one and see what you think. I know she's on Amazon and must be on YouTube. I think you'll like what you find!
  • Tanya949
    Tanya949 Posts: 604 Member
    You said you lost 2" from your hips... That's progress. Sometimes you have to stop depending on the scale and see how you look and feel.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    I don't see how I'm over estimated my calories when I do roughly an hr or cardio a day, & I have an active job. And I know I'm not over eating. I weigh & measure my food. The days I can't log isn't because I'm over eating. I've lost inches just not lbs :grumble:

    Dunno, maybe something has or will jump out at you if you read the links. Otherwise it may be time to see a doctor but they will likely tell you that you're at a healthy weight

    But as stated earlier, with so little to lose your weight loss margins will not be massive. You'll need to weigh under consistent settings and maybe compare from month to around the same time on a previous month. Sometimes when the change in the scale is very subtle, it can be easy to miss. But personally just to make sure I've got everything covered , I would read at least the first post in the links. Energy cannot be created or destroyed. If you're eating less than you burn, your body has to be fueled somehow
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    I don't see how I'm over estimated my calories when I do roughly an hr or cardio a day, & I have an active job. And I know I'm not over eating. I weigh & measure my food. The days I can't log isn't because I'm over eating. I've lost inches just not lbs :grumble:

    I have a moderately active job, was faithfully doing an hour of cardio per day, and eating/counting cals very sensibly. The scale would not budge.

    I switched to circuit training with my new friend, Jillian Michaels. :) I'm just about at the end of her 30 Day Shred and am down two pounds after months of no losses. I have new muscles and SO MUCH more strength after just this one month of new workouts.

    I know I'm burning so many more calories this way. The workouts are designed to be very efficient. Try one and see what you think. I know she's on Amazon and must be on YouTube. I think you'll like what you find!

    Thank you, I've never gotten to the end of her 30 day shred, maybe its time to give it another try. I do love her work outs.:smile:

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