Finally admitting i need help and support from you guys :)

dondotwinks

Hi
I'm female from uk 47, 11st 4lb / 158lbs
My wall is open ( 2 week gap back in june/july for holiday) 47 11st 4lb
I have MFP set at sedentary
i use Garmin Vivofit for step and calorie count( heart monitor)
I have recently upped my calories to 1491 as TDEE -20% SAYS 1491 But surely if not loosing at 1200 i wont at 1491?
Ignore last 2 weeks entries as i've been over on a few days, not been feeling well so step count and exercise not as good as should have been, but have done some
Food logged by weighing, measure OR scan etc where possible
Not loosing any weight or inches, in fact i've gained a 1lb this week even though my eating hasn't been to extreme.
My DR has told me to stop stressing

I'm so confused, so i'm interested in what anyone has to say.
Give me your worst lol

Donna

TavistockToad

What's your exercise routine?

dondotwinks

I do walking between 5kmph -6kmph ( can't run, hurts my knees) plus weights,( shoulder press , chest press, hip abduction , torso rotation, and leg curl plus free weights. From reading posts on here i have tried to do heavier weights with less reps , But i don't get a burning aching feeling. Then i do general dog walking on some days.

Donna

Unknown

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glasshalffull713

How accurately are you measuring your food?

With a 2 week gap, it is hard to say. A lot of extra calories could have been consumed then. I am not saying this to be a pain but I tend to go over some days stay under others. I figured that it was balancing out, but last night I crunched some numbers and found with all the fluctuating I was actually eating at my TDEE, not below. No wonder I was not losing.

If you used a calculator to find out your TDEE, that is only an estimate, so if you have been logging for a while, you might want to consider taking the time to find out your actual TDEE using your logged numbers. Instructions here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Also if you want to export your MFP #s I just came across this awesome tool that lets you export into a spreadsheet so figuring out averages etc. is a lot easier and quicker: https://www.designbyvh.com/myfitnesspal-export-data/#.VBWETS5dVCp

rachaelgifford

How tall are you?

Weightlosstips

Hi dondotwinks,
I remember doing a water only fast for 4-days. Did'nt lose any pounds or inches. Remember weight loss is a lifestyle and process. So many factors go into how fast one loses/gains weight (body type, age etc) The important thing is to keep working at achieving your goals and sticking with it. Rooting for you..:) All he very best.

TavistockToad

I do walking between 5kmph -6kmph ( can't run, hurts my knees) plus weights,( shoulder press , chest press, hip abduction , torso rotation, and leg curl plus free weights. From reading posts on here i have tried to do heavier weights with less reps , But i don't get a burning aching feeling. Then i do general dog walking on some days.

Donna

you dont have to run you can lose all the weight by walking. Go for longer time/distance.

Use a food scale.

That's not sedentary....

_HeartsOnFire_

I do walking between 5kmph -6kmph ( can't run, hurts my knees) plus weights,( shoulder press , chest press, hip abduction , torso rotation, and leg curl plus free weights. From reading posts on here i have tried to do heavier weights with less reps , But i don't get a burning aching feeling. Then i do general dog walking on some days.

Donna

you dont have to run you can lose all the weight by walking. Go for longer time/distance.

Use a food scale.

Agree with the above and the one above this.

If you aren't weighing your food you really don't know how much you are logging. As this poster said weigh everything you put into your mouth.

Also, you don't have to have a burning aching feeling to have a good workout. You want to maintain muscle while losing weight.

Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset

http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=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/872212-you-re-probably-eating-more-than-you-think

ETA:

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

dondotwinks

I do try use food scales as much as possible but if i'm out its obviously harder to do that.
I do a lot of steps most days
For a while back at the beginning of the year i was eating clean, no processed , dairy , wheat , gluten etc which although i have slightly gone off course i do still try corporate more clean eating than processed.

dondotwinks

How accurately are you measuring your food?

With a 2 week gap, it is hard to say. A lot of extra calories could have been consumed then. I am not saying this to be a pain but I tend to go over some days stay under others. I figured that it was balancing out, but last night I crunched some numbers and found with all the fluctuating I was actually eating at my TDEE, not below. No wonder I was not losing.

If you used a calculator to find out your TDEE, that is only an estimate, so if you have been logging for a while, you might want to consider taking the time to find out your actual TDEE using your logged numbers. Instructions here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Also if you want to export your MFP #s I just came across this awesome tool that lets you export into a spreadsheet so figuring out averages etc. is a lot easier and quicker: https://www.designbyvh.com/myfitnesspal-export-data/#.VBWETS5dVCp

I still logged for those last 2 weeks

dondotwinks

I do walking between 5kmph -6kmph ( can't run, hurts my knees) plus weights,( shoulder press , chest press, hip abduction , torso rotation, and leg curl plus free weights. From reading posts on here i have tried to do heavier weights with less reps , But i don't get a burning aching feeling. Then i do general dog walking on some days.

Donna

you dont have to run you can lose all the weight by walking. Go for longer time/distance.

Use a food scale.

Agree with the above and the one above this.

If you aren't weighing your food you really don't know how much you are logging. As this poster said weigh everything you put into your mouth.

Also, you don't have to have a burning aching feeling to have a good workout. You want to maintain muscle while losing weight.

Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset

http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=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/872212-you-re-probably-eating-more-than-you-think

ETA:

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Thanks will take a look at those

dondotwinks

Hi dondotwinks,
I remember doing a water only fast for 4-days. Did'nt lose any pounds or inches. Remember weight loss is a lifestyle and process. So many factors go into how fast one loses/gains weight (body type, age etc) The important thing is to keep working at achieving your goals and sticking with it. Rooting for you..:) All he very best.

Thanks

rubyamber01

Don't get frustrated. Just keep on your path. Small changes will get you there. I am a slow loser too, but am not going to let that be an excuse any longer. Biggest changes that I've made is my commitment to stop drinking anything with added sugar or sweetener. Thant means lots of tea, water, black coffee. I have been exceeding my 8 cups water day and it really fills me up. I can't really walk far, due to back pain and a recent hip replacement, but am using weights for upper body, and my pool for range of motion.

Best of luck to you......

funchords

I reviewed 3 weeks of your logs.

You are consistently way under on proteins. You are consistently over on carbs/sugars. Notice day by day that your proteins are usually green (under goal) and your carbs/sugars are almost always red (over goal).

I would expect that your body would burn the fuel (sugars) already in your bloodstream before turning to converting your fat stores.

You should set a mental goal to get ~25mg or more of protein at each meal. For now, try to get well over 80mg of protein a day.

Avoid juices. Eat a whole fruit instead. Reduce the number of products that you drink, eat balanced meals of real food instead. This is not a short-term diet, this is a lifestyle change.

As you know, change is hard and if you try to change everything, you'll fail. So if you want to work on just breakfast first, that's a good plan. Once you're doing that consistently well, then work on adding protein and real food in your lunch, snacks, and evenings one at a time.

I agree with your doc about not stressing. This is not a sprint, it's a marathon with no finish line. So smile, breathe, and take your next single step.

Unknown

This content has been removed.

glasshalffull713

I have recently upped my calories to 1491 as TDEE -20% SAYS 1491 But surely if not loosing at 1200 i wont at 1491?

You haven't been eating at 1200... I'm confused? I looked at some random days in your log and some days you are over your goal and some days you are under, and it appears that sometimes you are eating back exercise calories and not other times. So you are not technically eating at TDEE or 1200 cals. Looks like you are using the MFP estimate and eating back exercise calories some of the time? Either way, I would go through your numbers and find out your daily average for the last month or so and compare that to what your TDEE is. My guess is that the days you eat over are just neutralizing the days you eat under. If you are going to follow the TDEE method then I think you are supposed to eat 1491 every day regardless of exercise. (no eating back exercise cals)

dondotwinks

I reviewed 3 weeks of your logs.

You are consistently way under on proteins. You are consistently over on carbs/sugars. Notice day by day that your proteins are usually green (under goal) and your carbs/sugars are almost always red (over goal).

I would expect that your body would burn the fuel (sugars) already in your bloodstream before turning to converting your fat stores.

You should set a mental goal to get ~25mg or more of protein at each meal. For now, try to get well over 80mg of protein a day.

Avoid juices. Eat a whole fruit instead. Reduce the number of products that you drink, eat balanced meals of real food instead. This is not a short-term diet, this is a lifestyle change.

As you know, change is hard and if you try to change everything, you'll fail. So if you want to work on just breakfast first, that's a good plan. Once you're doing that consistently well, then work on adding protein and real food in your lunch, snacks, and evenings one at a time.

I agree with your doc about not stressing. This is not a sprint, it's a marathon with no finish line. So smile, breathe, and take your next single step.

Hi yes the protein is one i asked my Dr about as i noticed it was always under and he said it doesn't make a difference 1g of protein is the same as a 1g carbs! I was a bit shocked at that from a Dr tbh.

glasshalffull713

I agree with your doc about not stressing. This is not a sprint, it's a marathon with no finish line. So smile, breathe, and take your next single step.

Great advice. Don't get frustrated and quit, just keep progressing one small change at a time! Hang in there!

dondotwinks

I have recently upped my calories to 1491 as TDEE -20% SAYS 1491 But surely if not loosing at 1200 i wont at 1491?

You haven't been eating at 1200... I'm confused? I looked at some random days in your log and some days you are over your goal and some days you are under, and it appears that sometimes you are eating back exercise calories and not other times. So you are not technically eating at TDEE or 1200 cals. Looks like you are using the MFP estimate and eating back exercise calories some of the time? Either way, I would go through your numbers and find out your daily average for the last month or so and compare that to what your TDEE is. My guess is that the days you eat over are just neutralizing the days you eat under. If you are going to follow the TDEE method then I think you are supposed to eat 1491 every day regardless of exercise. (no eating back exercise cals)

I altered my calorie amount last week ( 3rd sept) and it seems to have altered it for the whole period.
Before the 3rd sept i was logging at 1200 and eating back most or all calories burnt.

glasshalffull713

ahhh. okay. Many find that MFP overestimates calories burned. Perhaps you shouldn't eat them back? Or just eat fewer back.

Again- if you want to use the TDEE system then you would just eat TDEE-20% and not eat exercise calories back because TDEE already accounts for exercise calories.

glasshalffull713

Hi yes the protein is one i asked my Dr about as i noticed it was always under and he said it doesn't make a difference 1g of protein is the same as a 1g carbs! I was a bit shocked at that from a Dr tbh.

Yes but protein will keep you feeling full longer than carbs (especially simple carbs like sugar) and also preserve your lean muscle mass as you lose. Muscle burns more calories than fat so it is advantageous to keep as much of it as possible! However your doctor is correct, a calorie is a calorie and if you are in a deficit you will lose weight regardless of the macro make up.

dondotwinks

Thanks guys taking on board everything said Ty

dondotwinks

How tall are you?

5FT 1IN

funchords

Hi yes the protein is one i asked my Dr about as i noticed it was always under and he said it doesn't make a difference 1g of protein is the same as a 1g carbs! I was a bit shocked at that from a Dr tbh.

Well, they're both 4 calories if that's what he means. But they do very different things in the body and, in balance, both are essential.

You need to eat more protein.