HELP! I can lose any weight. What am I doing wrong?
Replies
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Out of curiousity, how much muscle can the OP expect to put on?
If she is losing fat and adding muscle, how much are we talking to offset the weight loss?
Unless it's newbie gains, this is practically impossible. You cannot gain muscle mass while in a deficit but you can gain strength.0 -
I had a friend that had steadily been losing weight and then plateaued. She was doing everything right and worked out a lot, but had hit a point where she needed more protein. Adding a protein supplement did the trick and she started losing again.0
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Chances are you may have to reevaluate your intake needs. The main reason most people hit a plateau is that thay have lost weight and their caloric intake requirements changed but they do not adjust what they are taking in. You have already lost over 16 pounds. I do not know what you starting weight was but as anyone gets smaller thier caloric intake needs go down. It is only natural. At 16 pounds lighter than when you started you should be eating less than when you started if you want to continue to lose weight. You may now be eating at maintenance levels related to your new weight.0
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I just have one major question....how did you only eat .95 of a Reese's Peanut butter cup on Tuesday?! What did you do with the other .05? I would have eaten that whole thing in one bite! Not acceptable!
I noticed that too. Maybe it was stuck to the wrapper. I hate it when that happens.0 -
I just have one major question....how did you only eat .95 of a Reese's Peanut butter cup on Tuesday?! What did you do with the other .05? I would have eaten that whole thing in one bite! Not acceptable!
I noticed that too. Maybe it was stuck to the wrapper. I hate it when that happens.
That's when you lick the wrapper until your tongue hurts!0 -
Some weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.0
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The "cup" measurement is the closest calories matching I can find.0
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I calculate my exercise calories by a heart rate monitor.0
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Some weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.
I ate a WHOLE poptart earlier. Unfortunately it's all about calories in vs. calories out.0 -
The "cup" measurement is the closest calories matching I can find.
I'm not sure I understand what that means. Do you use a measuring cup to measure? If not, how do you?
Re the HRM - depending on what your strength training consists of the HRM is probably not accurate for estimating strength training calories.0 -
Also, noticed 1 cup of cooked rice logged at like 43 calories or something. That # seems way too low to me. I see same rice logged much higher at closer to 150-250 calories elsewhere. And I notice 1 cup logged at less than 50cal and then earlier 1/2 cup same rice logged at 85?? Rice and breads are highly caloric and I think if you are underestimating you could be adding as much as 500 cal a week based upon how often you are eating it with your meals.0
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No diary, no help.
First, "clean eating" has nothing to do with weight loss. Are you weighing your food? How are you calculating calorie burns? Have you taken measurements?
I have to agree with the "clean eating" having little bearing on weight loss.
I eat like total crap and have managed to keep pretty steady weight loss for the past 4-5 months.
You need to ask yourself if you are being completely honest/accurate in recording your eating and exercise.
"Clean Eating" is not putting processed foods in your body, which I try to eliminate because they make me feel sluggish. And yes, i am being completely honest with my food logging, otherwise I wouldn't be asking for help.0 -
One pound a month is still losing. It isn't a lot, for sure, but it's still progress. You'll get there.Hello Everyone!! I need help!
I am currently down 16 lbs but I have hit a plateau. And I did the same thing last month too. I have only lost 1 lb each month (May and June). I eat clean about 90-95% of the time with 6 small meals a day. And if I do cheat, I have like a Reese's Peanut Butter Cup or a Frozen Yogurt. I am at the point where most non-clean foods make me sick. I do drink about a gallon or more of water a day.
I work out 3-4 times a week burning about 400-500+ calories each time. Most of my 1:00-1:30 workouts are weight training with like 20-30 mins of cardio. I am tracking my food with 1500-1600 calories a day and I meal prep (2) days a week so I am prepared.
I have talked to a few health specialists and I FEEL I'm doing everything I'm suppose to be doing, but obviously not because I can't break this 1 lb per month. The scale hasn't changed, but in a positive aspect, my clothes are looser.
Any help is would be awesome!!!
Swimming is fantastic exercise - you get cardio and resistance and nothing burns fat like swimming. Maybe mix some in.
You know you should not be eating those peanut butter cups, but if it's an occasional thing, like once a month or less, I wouldn't give it another thought.
Don't feel pressured to open your diary.
OP doesn't have to open their diary, but often times it can be extremely helpful when asking these types of questions. An objective view at logging and logging habits can point out something we often overlook ourselves.
Not saying this is the case of the OP but often times there is a disconnect between what people say they eat and what they actually log.
What ever food I put in my body, goes in my food log.0 -
No diary, no help.
First, "clean eating" has nothing to do with weight loss. Are you weighing your food? How are you calculating calorie burns? Have you taken measurements?
If everyone paid as much attention to the quality of the food they eat as they do to the numbers on a scale there would be much less need for weight loss. Weight loss is not the holy grail of health and well being.
You're right, "Weight loss is not the holy grail of health and well being." However, I'm trying to lose weight so that I have more energy to be healthier. I have been "overweight" my whole life and when I decide to start a family, I want my kids to be as healthy as I can get them and be active with them.0 -
How are you calculating the calories you are burning? they seem rather high. Also, how did you calculate how much to eat. Is that your TDEE?
I have a heart rate monitor to calculate calories.0 -
One pound a month is still losing. It isn't a lot, for sure, but it's still progress. You'll get there.Hello Everyone!! I need help!
I am currently down 16 lbs but I have hit a plateau. And I did the same thing last month too. I have only lost 1 lb each month (May and June). I eat clean about 90-95% of the time with 6 small meals a day. And if I do cheat, I have like a Reese's Peanut Butter Cup or a Frozen Yogurt. I am at the point where most non-clean foods make me sick. I do drink about a gallon or more of water a day.
I work out 3-4 times a week burning about 400-500+ calories each time. Most of my 1:00-1:30 workouts are weight training with like 20-30 mins of cardio. I am tracking my food with 1500-1600 calories a day and I meal prep (2) days a week so I am prepared.
I have talked to a few health specialists and I FEEL I'm doing everything I'm suppose to be doing, but obviously not because I can't break this 1 lb per month. The scale hasn't changed, but in a positive aspect, my clothes are looser.
Any help is would be awesome!!!
Swimming is fantastic exercise - you get cardio and resistance and nothing burns fat like swimming. Maybe mix some in.
You know you should not be eating those peanut butter cups, but if it's an occasional thing, like once a month or less, I wouldn't give it another thought.
Don't feel pressured to open your diary.
OP doesn't have to open their diary, but often times it can be extremely helpful when asking these types of questions. An objective view at logging and logging habits can point out something we often overlook ourselves.
Not saying this is the case of the OP but often times there is a disconnect between what people say they eat and what they actually log.
What ever food I put in my body, goes in my food log.
But are you weighing your food?0 -
One pound a month is still losing. It isn't a lot, for sure, but it's still progress. You'll get there.Hello Everyone!! I need help!
I am currently down 16 lbs but I have hit a plateau. And I did the same thing last month too. I have only lost 1 lb each month (May and June). I eat clean about 90-95% of the time with 6 small meals a day. And if I do cheat, I have like a Reese's Peanut Butter Cup or a Frozen Yogurt. I am at the point where most non-clean foods make me sick. I do drink about a gallon or more of water a day.
I work out 3-4 times a week burning about 400-500+ calories each time. Most of my 1:00-1:30 workouts are weight training with like 20-30 mins of cardio. I am tracking my food with 1500-1600 calories a day and I meal prep (2) days a week so I am prepared.
I have talked to a few health specialists and I FEEL I'm doing everything I'm suppose to be doing, but obviously not because I can't break this 1 lb per month. The scale hasn't changed, but in a positive aspect, my clothes are looser.
Any help is would be awesome!!!
Swimming is fantastic exercise - you get cardio and resistance and nothing burns fat like swimming. Maybe mix some in.
You know you should not be eating those peanut butter cups, but if it's an occasional thing, like once a month or less, I wouldn't give it another thought.
Don't feel pressured to open your diary.
OP doesn't have to open their diary, but often times it can be extremely helpful when asking these types of questions. An objective view at logging and logging habits can point out something we often overlook ourselves.
Not saying this is the case of the OP but often times there is a disconnect between what people say they eat and what they actually log.
What ever food I put in my body, goes in my food log.
I believe that based on your diary. But I am still unclear how you are measuring your food and getting your calorie values.0 -
I have been working out hardcore for about 3 months now.. almost 4.. and in that time I have only lost about 5lbs (and with this working out i started in the 270s) BUT I have gone from a size 26/28 in pants to a loose fitting 22 but 20 is still to tight for my liking.
So don't just focus on the scale.0 -
Well i agree with most of the above, but I also think that we need to do something different now and again for continuous weight loss. By all means check your calories, but your body has adjusted to your routine so you need to jolt it back into weight loss mode.
THINK carefully about this....you could try adding a fast day, or reduce your carbs ( I think they are a bit too high), or try cider apple vinegar.....something different to shake up your body. I dont know what age you are but Im assuming you are under 40? Weight loss should be easy unless you have thyroid problems??0 -
A food scale would definitely be of help, especially for calorie dense foods like your avocado. Using measurements like small, medium and large for foods can have a wide calorie range plus what you might think is medium might actually be large. Use the food scale for all solids (in grams). They can be found pretty cheap at Walmart or online.
Another thing that will help is to avoid using entries that are labeled generic or homemade (Unless you are the one who made it).
Anything under "Homemade", I have actually made myself. I do have a scale, but I guess have not been using it enough. I have tried to be as accurate as I thought I could be. Maybe I need to tighten up on it. Thanks!0 -
I just have one major question....how did you only eat .95 of a Reese's Peanut butter cup on Tuesday?! What did you do with the other .05? I would have eaten that whole thing in one bite! Not acceptable!
Well, I didn't scan the barcode and I could not find the exact calorie count for the Reese's. It was 100 calories for each cup and the "0.95" was the closes to the 100 calories. But thanks for your positive comment.0 -
Some weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.
I ate a WHOLE poptart earlier. Unfortunately it's all about calories in vs. calories out.
It's not always about calories in vs. calories out. People can gain weight from not eating enough. This is usually only the case with hard-training athletes, but not always. In these cases, cutting back on calories and increasing exercise will make you gain more fat. Increasing calories can help you lose.0 -
Some weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.
I ate a WHOLE poptart earlier. Unfortunately it's all about calories in vs. calories out.
It's not always about calories in vs. calories out. People can gain weight from not eating enough. This is usually only the case with hard-training athletes, but not always. In these cases, cutting back on calories and increasing exercise will make you gain more fat. Increasing calories can help you lose.
Do you have any reference for this?
I do believe that people can experience *temporary* plateaus when not eating enough and doing excessive workouts due to hormones and stuff but to actually gain fat while in a deficit?0 -
Also, noticed 1 cup of cooked rice logged at like 43 calories or something. That # seems way too low to me. I see same rice logged much higher at closer to 150-250 calories elsewhere. And I notice 1 cup logged at less than 50cal and then earlier 1/2 cup same rice logged at 85?? Rice and breads are highly caloric and I think if you are underestimating you could be adding as much as 500 cal a week based upon how often you are eating it with your meals.
I had 1/4 cup of cooked rice. 1 cup is 170 (divide by 4 is 43 calories; 42.5 actually) and a 1/2 cup is 85 calories0 -
One pound a month is still losing. It isn't a lot, for sure, but it's still progress. You'll get there.Hello Everyone!! I need help!
I am currently down 16 lbs but I have hit a plateau. And I did the same thing last month too. I have only lost 1 lb each month (May and June). I eat clean about 90-95% of the time with 6 small meals a day. And if I do cheat, I have like a Reese's Peanut Butter Cup or a Frozen Yogurt. I am at the point where most non-clean foods make me sick. I do drink about a gallon or more of water a day.
I work out 3-4 times a week burning about 400-500+ calories each time. Most of my 1:00-1:30 workouts are weight training with like 20-30 mins of cardio. I am tracking my food with 1500-1600 calories a day and I meal prep (2) days a week so I am prepared.
I have talked to a few health specialists and I FEEL I'm doing everything I'm suppose to be doing, but obviously not because I can't break this 1 lb per month. The scale hasn't changed, but in a positive aspect, my clothes are looser.
Any help is would be awesome!!!
Swimming is fantastic exercise - you get cardio and resistance and nothing burns fat like swimming. Maybe mix some in.
You know you should not be eating those peanut butter cups, but if it's an occasional thing, like once a month or less, I wouldn't give it another thought.
Don't feel pressured to open your diary.
OP doesn't have to open their diary, but often times it can be extremely helpful when asking these types of questions. An objective view at logging and logging habits can point out something we often overlook ourselves.
Not saying this is the case of the OP but often times there is a disconnect between what people say they eat and what they actually log.
What ever food I put in my body, goes in my food log.
But are you weighing your food?
Yes, weighting and measuring.0 -
Well i agree with most of the above, but I also think that we need to do something different now and again for continuous weight loss. By all means check your calories, but your body has adjusted to your routine so you need to jolt it back into weight loss mode.
THINK carefully about this....you could try adding a fast day, or reduce your carbs ( I think they are a bit too high), or try cider apple vinegar.....something different to shake up your body. I dont know what age you are but Im assuming you are under 40? Weight loss should be easy unless you have thyroid problems??
I am 27 and I actually do have an enlarged thyroid, however I am not on medication for it. I think maybe I will have to start juicing for a day or so for detox. Thanks!!0 -
Also, noticed 1 cup of cooked rice logged at like 43 calories or something. That # seems way too low to me. I see same rice logged much higher at closer to 150-250 calories elsewhere. And I notice 1 cup logged at less than 50cal and then earlier 1/2 cup same rice logged at 85?? Rice and breads are highly caloric and I think if you are underestimating you could be adding as much as 500 cal a week based upon how often you are eating it with your meals.
I had 1/4 cup of cooked rice. 1 cup is 170 (divide by 4 is 43 calories; 42.5 actually) and a 1/2 cup is 85 calories
You can log the 1/4 as .25 , .5 for 1/2 etc and the correct amount will be added then
That way it is easier to see how much you actually eat, both for you and when asking for advice.
My guess on your problem though, is that your HRM is not accurate in how many calories you burn, and you may need to do what others said on the weighing food etc.
Takes normally an hour to burn 5-600 calories...in my experience, and I work hard.0 -
You're not going to gain weight by not eating enough or increasing exercise in a calorie deficitSome weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.
I ate a WHOLE poptart earlier. Unfortunately it's all about calories in vs. calories out.
It's not always about calories in vs. calories out. People can gain weight from not eating enough. This is usually only the case with hard-training athletes, but not always. In these cases, cutting back on calories and increasing exercise will make you gain more fat. Increasing calories can help you lose.0 -
I have learned this in several sports nutrition classes but do not have the textbooks to quote from. I do have a book written by Brendan Brazier, a former professional Ironman triathlete, called Thrive. That information is purely anecdotal, but it's an illustration of what I had already learned. He talks about how when he started training harder, he got fatter, so he cut back his calories and became even more noticably fatter. He goes on to talk why this happened like I previously explained and how eating more put him back to his ideal weight. I'll try to look up scientific links I can post here.0
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Well i agree with most of the above, but I also think that we need to do something different now and again for continuous weight loss. By all means check your calories, but your body has adjusted to your routine so you need to jolt it back into weight loss mode.
THINK carefully about this....you could try adding a fast day, or reduce your carbs ( I think they are a bit too high), or try cider apple vinegar.....something different to shake up your body. I dont know what age you are but Im assuming you are under 40? Weight loss should be easy unless you have thyroid problems??
I am 27 and I actually do have an enlarged thyroid, however I am not on medication for it. I think maybe I will have to start juicing for a day or so for detox. Thanks!!
Oh look. A medical condition that probably should have been stated at the start. *smh*
And detoxing..just....*sigh*
http://www.myfitnesspal.com/topics/show/1159755-looking-for-a-detox-cleanse0
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