28 years old and can't lose weight

tawnywest

I think you are over-estimating how many calories you are burning during exercise, having looked at your log. Plus you are eating way too much.

norhavic

if you having a list of forbidden foods can lead to binge eating, say experts. Solution: Allow all foods but eat just small amounts of treats.
annd watch yoou calorie antake it is the key of putting wieght

SarcasmIsMyLoveLanguage

Do you use a heart rate monitor to track your exercise cals? Just looking at your exercise diary and it would appear that those numbers are quite inflated, which is a problem on MFP. This could inadvertently lead you to consume more calories than you are burning even though MFP is telling you otherwise. I suggest you buy an HRM and a food scale. You can't really trust the MFP database unfortunately.

mag9987

read the book "The Diet Fix" by Dr Yoni Freedhoff.
Best thing I ever did!

MKEgal

260 lbs at 6' 3 1/2"
I have been dieting for 3 months and haven't lost a pound.

Then you're eating at least as much, if not more than, your body needs.
According to this BMI chart, you should be between 150 and 195.
http://www.shapeup.org/bmi/bmi6.pdf

2 ways to figure your calorie goal:
1 - multiply your healthy goal weight by 10 (1950)
2 - multiply your current weight by 10, then subtract 500 to lose 1 lb per week (2600 - 500 = 2100).
(Subtract 1000 to lose 2 lb per week, but only do this at first, and don't go below 1200 TOTAL calories per day. Ignore net.)
If you do it this way, you'll need to adjust your calories down as you lose weight.

Try the upper one for a couple weeks (2100). If you're still not losing, drop it by 100 cal. Repeat until you start losing.
With at least 70 lb to go, you could lose 2 lb per week at first & be healthy. When you get down to about 40 lb to go, tweak your calories so you're losing about 1 lb per week. When you get closer to goal, slow to about 0.5 lb.

My app says 2610 cals a day. The 4800 is from my excise this morning it will add those cals to the daily amount. Like today I had a deficit of almost 900 cals.

I just flipped through about the last week in your diary.
Several days are blank.
Most days you're at about 1500, which is OK, but well below what you should be eating.
One day you were below 1100, which is WAAAAY too low.

Ignore exercise calories, ignore "net" calories, just focus on total calories in.
This is what my doctor & dietician told me to do.
If you're very hungry at the end of the day, have 1/3 to 1/2 of your exercise calories, but don't do it every day.

To choose which foods in the database to use, search for the things that start with USDA.
Instead of saying "chef salad", tell it how much lettuce, how much ham, turkey, shrimp, cheese, dressing, croutons, olives, carrots, etc. List every little thing.

You may want to read more about "starvation mode" on here 260 lbs and you on around 1500 calories a day like I'm guessing that your body might be going no frickin way am I losing any fat because I don't have enough calories coming in right now.

:grumble:
Fat is there to keep your body from burning muscle when there aren't enough calories coming in.
If you eat fewer calories than your body needs, you will lose weight. It's simple physics. You need energy to run your body, and it has to come from somewhere.
If you're eating fewer cal than your body needs, first you will burn glucose, then glycogen (both carbs), then you'll get to fat.
1500 cal per day is not starving, and he claims his "app" is telling him more than 2600.


Here are a bunch of helpful posts, especially the sexypants thread:

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

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

http://www.myfitnesspal.com/topics/show/817188-iifym

http://www.myfitnesspal.com/topics/show/1386749-article-review-evidence-based-nutrition-and-supplements?page=1#posts-21046455

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

A post I did about goal setting, both cal & lb:
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045
One of the BMI calculators will tell you how many servings of which food groups you should be eating.

MKEgal

Have about half your calories (1000) for breakfast, most of the rest (maybe 600) for lunch, and a small dinner (400).

This study compared eating a small breakfast, medium lunch, and large dinner, [200, 500, 700 cal]
with eating a large breakfast, medium lunch, and small dinner [700, 500, 200 cal].
"The [large breakfast] group showed greater weight loss and waist circumference reduction ... fasting glucose, insulin [&] triglycerides ... decreased significantly to a greater extent in the [large breakfast] group."
In addition, hunger was less and satiety was greater.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/23512957
Full text:
http://genetics.doctorsonly.co.il/wp-content/uploads/2013/07/Jakubowicz-at-al-Obesity-2013-oby20460.pdf

"subjects assigned to high caloric intake during breakfast lost significantly more weight than those assigned to high caloric intake during the dinner"
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24467926
Full text: http://www.tradewindsports.net/wp-content/uploads/2014/03/Nutrient-Timing-and-Obesity-2014.pdf

"data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet."
http://www.ncbi.nlm.nih.gov/pubmed/24809437



Also, have fewer processed or packaged foods. For example, instead of instant packaged oatmeal, use quick oats. They don't take all that long to cook, but have less sugar.

Vincisomethng

This may help you. http://davincibody.tumblr.com/post/85229094363/imgonnamakeachange-natashas-guide-to-living

Basically she tells you to calculate your TDEE and your BMR (you can find these online) and to NEVER eat below your BMR. I see that people are saying that you are eating too much (which I think you are, too), but eating too little isn't a good idea either. She also gives tips on clean eating and working out. It's a lot more detailed in the link.

I would also recommend splitting your meals into smaller portion. Instead of 3 large meals, have about 5-7 smaller meals and eat every 3-4 hours (some will say 2-4 hours). Also log everything! Even that candy bar that you may think is "not that much"- log it! Speaking of candy bars and the like, try cutting out the bacons, sugar, steaks, white breads, potatoes (unless sweet) etc. You don't have to get rid of them forever. Having cake once in a while won't hurt you (it's cake c'mon), but don't make it a habit. Be consistent in your logging. If you ate something that you regretted- be honest and log it. If your whole day was not your best- log it. It'll save you in the long run. One time I drank a full bottle of wine (although me getting sick is more of what made me not want to do that again), but despite how many calories it was, I still logged it. In the past, there were a few times I went over, but they're still logged. I would recommend you get the organic nut butters- not stuff like Jiff! Jiff has a lot of sugar and isn't exactly healthy overall. I have a sweet tooth, but get used to organic nut butters. The ingredients should literally only be: (this type of nut). There are roasted/salted kinds, but I stick to unroasted and unsalted.


That link is also my fitness blog, so you can go on http://davincibody.tumblr.com.... tagged/tips, tagged/motivation, tagged/inspiration (there are other tags) for more help. I go there, too when I'm feeling defeated. I know it's my own blog, but that's what the tags are for.

Also, there is no way in hell you're burning over 2,000 calories (unless you weigh over 800 to 1,000 pounds). Get a heart rate monitor or something to track how much you're burning. If you don't have one, I use sites like http://insanitycalories.com/ (I'm doing the insanity program) or http://www.glamour.com/health-fitness/activity/calculators/power_yoga/result?calculators=&met=6.7&weightPounds=124&duration=32&activity=&submit.x=44&submit.y=19&submit=submit

NH_1970

To this :grumble: Go grumble at your mama!


I read that people that restrict their calories too much starving their body of needed calories and then are basically not knowing that they start experiencing muscle loss not just fat loss. Hence my reference to starvation mode, and the body starts taking calories from what it needs to do to survive, I know there are a lot of debunk the myth things out there about how starvation mode isn't true, but my doctor not a random person on the net but an actual real life doctor said that starvation mode does exist and it's because of the way we evolved throughout time. Like this article says moderation, not severe restriction and at 260 lbs 1500 is in my opinion severe restriction. http://www.pacifichealthlabs.com/blog/could-you-be-losing-muscle-instead-of-fat-heres-how-not-to-do-that/

Also I liked this 20% information. http://www.acaloriecounter.com/diet/calorie-deficit-to-lose-weight/

ILiftHeavyAcrylics

To this :grumble: Go grumble at your mama!


I read that people that restrict their calories too much starving their body of needed calories and then are basically not knowing that they start experiencing muscle loss not just fat loss. Hence my reference to starvation mode, and the body starts taking calories from what it needs to do to survive, I know there are a lot of debunk the myth things out there about how starvation mode isn't true, but my doctor not a random person on the net but an actual real life doctor said that starvation mode does exist and it's because of the way we evolved throughout time. Like this article says moderation, not severe restriction and at 260 lbs 1500 is in my opinion severe restriction. http://www.pacifichealthlabs.com/blog/could-you-be-losing-muscle-instead-of-fat-heres-how-not-to-do-that/

Also I liked this 20% information. http://www.acaloriecounter.com/diet/calorie-deficit-to-lose-weight/

People generally don't mean "losing muscle instead of fat" when they say starvation mode. Starvation mode is usually used to mean that one's metabolic rate slows so much that no weight is lost despite very low intake.

In the Minnesota Starvation experiment (which is usually the study used as evidence of "starvation mode") metabolic rate dropped 40%, but the men still lost weight. Just not as much as they should have done. That doesn't mean it's a good idea. Very much the opposite. One guy chopped off three fingers and then couldn't remember whether he did it on purpose or not. Another guy got caught eating out of a dumpster.

http://jn.nutrition.org/content/135/6/1347.full