Getting Disheartened!!! HELP!

kmjudge

I totally understand, I'm new here, but I have been working at this for a long time and this website is just an amazing reference to help me keep things in perspective.

I did a lot of nutrition research and what really helped me was to stay educated about what foods really do to my body, inside and out. I read the Fat Flush Plan (and I am NOT a fad dieter by any means) but it made SO much sense to me and really helped me make some educated choices and know exactly what I was putting into my body and what great foods are out there to help. When I completed the plan my skin looked great, and I had dropped a pant size (in 2 weeks). I was losing inches, not just a few lbs. I just felt really good, and I consumed A LOT while on the plan, but it was all delicious!

Getting educated about nutrition I think is invaluable, it will really help you stay on task!

marquesajen

For awhile I was eating too little and I lost nothing at all, despite working harder than ever. Since I've been here I've started eating more to sustain my body and level of exercise. It seems almost counter intuitive, but it will probably help you. good luck!

kapeluza

If it helps I've been at it for a month too although I haven't seen shocking numbers on the scale, I'm at a point where my pants are falling down while I walk. I no longer have to even unbutton them when I use the bathroom. Maybe you won't see the change on the scale just yet! I was losing motivation too but keep thinking to myself, I WILL change with time!

jagh09

i know i really should but the problem there is i just end up feeling or being sick, there was a day last week when i had a bowl of shredded wheat - and within ten minutes i had thrown it up!!! i hate being sick too, its disgusting, and then i dont want to eat anything.

Its driving me nuts!

Thank you all so much!!!

Yikes, maybe it's time to call your doctor? Could you be pregnant?

CARNAT22

As others have said hun, you seem to be undereating - some days by a Hell of a lot of calories!!!

Try eating more.... Even without the whole exercise calorie debate you are not making your daily allowance - and that is not good.

As also mentioned earlier you need to consider where you get your calories from. WW ready meals and Diet Coke isn't going make you healthy in the long term?

I bulk up every lunch and dinner with either salad or veg, I pick fresh , seasonal ingredients (I also see what is on special) it actually makes my plate look nicer too..

k1229

i know i really should but the problem there is i just end up feeling or being sick, there was a day last week when i had a bowl of shredded wheat - and within ten minutes i had thrown it up!!! i hate being sick too, its disgusting, and then i dont want to eat anything.

Its driving me nuts!

Thank you all so much!!!

Yikes, maybe it's time to call your doctor? Could you be pregnant?

HAHAHAHAHAHH Chance would be a fine thing!!!! LOL. I think just lack of appetite thru sudden "breakup" is just affecting how much i can consume. but im going to try as from tomorrow to eat 1200. God knows how. but im going to try.

k1229

OK! starting tomorrow - i think im going to have to up the ante... I made carrot and sweet potato soups (no cream) the other week and froze them, so i think its time to crack them open - and start trying to eat like a normal person.

People always assume you are fat cos you eat too much...maybe its time to not only educate them, but myself too...

Thank you so much for all the help, assistance and advice. I'll update!!! xxx

mikeyrp

There is some great advice here... Please embrace it.

Some other options for increasing your calories healthily might include supplements (protein/carb shakes and the like) dried fruit and nuts.

k1229

There is some great advice here... Please embrace it.

Some other options for increasing your calories healthily might include supplements (protein/carb shakes and the like) dried fruit and nuts.

Thank you. I definitely will. this has been extremely beneficial. im glad i posted. So many helpful people!

ardeornellis

Your diary is set to Bfast, Lunch, Dinner, and snack. I changed mine to Bfast, morning snack, lunch, afternoon snack, dinner, and evening snack. I don't eat much at a sitting, so I have learned that I have to eat 5-6 times a day to get all my calories in. I skimped on calories for years and that resulted in yoyo dieting and poor health choices.. As determined as you are, you CANNOT maintain those workouts on the calories you are eating. Your body will fatigue and you will fizzle out.. So, my advice would be to eat more often and be sure you eat healthy carbs before working out and protein after. I eat a piece of wheat toast, 1tbsp ground peanuts, and 1/2 TBS jelly before workouts and now use carb boosters too with my runs.. After workouts, I usually have greek yogurt... Hope this helps.. Hang in there.. This is a lifestyle change and a big learning process for most of us...

Ilovedrinkingtea

I've looked at your diary and I think you are in starvation mode.

Your story sounds a bit similar to mine. When my weight wasn't budging before, I couldn't understand why as I was always in the gym - sometimes 3 times a day and running for miles, and burning up calories until I was often -1,000 or -700 calories very regularly. People kept saying I ate a lot and I was overweight because I ate junk - but that wasn't the case. I couldn't understand why the weight wasn't shifting when I would exercise away pretty much everything I ate. I would come home after running 15 miles and eat beans on toast.

The turning point came when I made a post here on MFP a while back. I posted my struggle and asked people to comment on my food diary. A lot of the posters came back and said that I had an eating disorder and I was not eating enough in relation to my exercise. This came as a huge shock to me. It was literally like I'd been told suddenly that the earth was flat. I had to think about it for a bit, and then I realised that they were right. Nobody else I knew was the same size as me and going to the gym 3 times a day. There had to be something wrong. I started doing what MFP told me to do. I got a heart rate monitor so I could see exactly what I was burning off in the gym and not using the MFP settings for exercise. Since then I've lost half a stone after struggling for about five or six years or starving myself and torturing myself in the gym with little to eat.

I definitely think my metabolism had packed up. It wasn't until I started eating those cals back that I began to see a regular loss. I honestly feel fitter and stronger now, and the shape of my body is FINALLY changing.

I honestly feel your frustration. It is so disheartening to feel you're really doing everything you can to lose weight and it's just not happening.

I think you should maybe re-assess your MFP settings and take steps to try eat more food like the MFP calorie goals are telling you to do. This is hard at first after a long time of thinking that food is the enemy.

If you feel you have a food phobia then you need to seek professional help.

Add me if you like and check out my diary.

xx

Stormyyy

I was doing something similar to you and nothing on the scale moved much in 8 weeks and i have never been as fit and working out so much in my life, ok 4 or 5 times a week but what a jump from absolutely ziltch.....From last Thursday i upped my calories (eating my exercise calories) and i've struggled somedays to fill myself up but have been determined to try something different and today i weighed myself, yeah i've not lost any but with the amount i'm eating i thought i could have gained! The point i'm making is dnt be scared to put food in your mouth like i have been at times.

Goodluck on your journey and keep at it!!

kapeluza

THIS.

"Sat 01/05/08 06:05 PM
Living With Obesity At 700 Calories Per Day!
By: David Greenwalt

I want you to consider a common female client. She's a woman about 5'5" and 185 pounds. A combination of a mostly sedentary lifestyle, quick-fix, processed foods and consistent excessively low calories has resulted in an incredibly stubborn fat loss scenario. Not only has it created a stubborn fat loss scenario but her ability to add body fat is remarkably strong.

Most would believe there is simply no possible way she could be 185 pounds eating mostly low calories. While it's true the average obese American created their own obesity by being a huge over consumer, a sedentary glutton if you will, many are able to maintain their level of obesity with the following formula in very precise ratios: starvation + binges + sedentary lifestyle.

An initial review of this woman's calories indicates she is just above starvation level in the 400-700 per day range. The food choices are mostly protein in this case (low-carb is all the rage you know) and there are virtually no vegetables or fruits to speak of.

Five or six days per week the calories remain low in this range, however, there are nighttime binges from time to time and weekend binges where carbs loaded with fat (doughnuts, rolls, cookies, pizza etc.) are consumed.

So while the calories are very low the majority of the time, there are one to two days per week where this isn't always the case. Even so, the nighttime binges and weekend slack offs don't amount to what you might presume would be thousands of extra calories, thus explaining the 185-pound body weight.

Very few foods are prepared from home. There are lots of fast foods being consumed. Convenience and taste rule.

I must say. Early on in my coaching and teaching career this woman was a real head scratcher for me. Isn't it calories in and calories out? Even if she's not active she's starving!

How in the heck does she stay at 185 eating an average, including all binges, of maybe 750 calories per day? She's frustrated beyond belief. She sees her friends and coworkers eating more and weighing less. Is she simply unlucky? Is everyone else blessed? And what in the world is she supposed to do to fix this, if it can be fixed?


Why Is She Not Losing Weight?


First, let me tell you why she's not losing weight. Then I'll tell you what she has to do to fix the situation. With a chronic (months and months) intake of less than 1000 calories per day and a 185-pound body weight her metabolism is suffering greatly. It's running cool, not hot. It's basically running at a snail's pace.

Think of it this way. Her metabolism has matched itself to her intake. She could, indeed, lose body fat but she's in that gray area where she is eating too few calories but not quite at the concentration-camp level yet.

If she were to consume 100-300 calories per day her body would have virtually no choice but to begin liberating stored body fat. This is NOT the solution. It's unhealthy and, in fact, quite stupid.


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Not only has her metabolism matched her intake, her body has maximized production of enzymes that are designed to help store any additional calories as fat. Anytime additional, immediately-unnecessary calories are consumed the enzymes are there and waiting to store the additional calories as fat. Her body is starved nutritionally and it has one thing on its mind - survival.

Being mostly sedentary, her metabolism (hormones play a large role here) can do a pretty good job of keeping things slow enough so that the pathetically low calories she's consuming are just enough to maintain.

But since certain enzymes are elevated, waiting for more calories so more bodyfat can be stored, every nighttime binge or weekend mini-feast will contribute to fat stores.

So on the days she's not bingeing her body does not lose fat, or if it does, it's very little. And on the few days or times she does binge a bit her body is quite efficient at storing fat. So, while she may lose a smidge of fat from starving it is quickly replaced with every binge.

Remember, these binges aren't a gluttonous 4000-calorie feast. Oh no, a binge might be 4-5 cookies worth about 500-700 calories. Nevertheless, since the binge foods are mostly carbs and fat it's very easy for the enzymes to shuttle the dietary fat into stored body fat. It's what they were designed to do.


So, What's The Solution?


Well then, now that we presumably know some valid reasons why she's not seeing a scale change and definitely no body fat change how do we fix her? We have to do something she's going to freak out over.

We have to get her eating more. Not only do we have to get her eating more but more of the right, whole foods need to be eaten. Foods lower in fat that aren't as easily STORED as body fat have to be consumed. And we have to warn her.

A Discouraging Start


We have to warn her that since she's been sedentarily living on protein with binges of carbs and fats she is likely to see a weight gain right away. It's true.
Once we begin really feeding her body with nutritious carbohydrates so she can become more active, her glycogen-depleted body will hang on to some of those carbohydrates (in skeletal muscle and liver) so she has stored energy for activity.

When her body hangs on to those carbohydrates it has no choice but to hang on to more water too. For every gram of glycogen (stored carbs) she stores she'll hang on to three grams of water.

This is not a negative response by the body but it will be interpreted by her as quite negative when she steps on the scale.

It's quite likely she'll see a five to seven pound weight gain when she really starts eating properly again. This weight gain will remain for one to three weeks before it starts moving in the other direction.

For argument's sake let's assume my Calorie Calculator and Goal Setter at Club Lifestyle suggests a 1500-calorie per day average in week one for a one-pound loss per week. First, she is going to freak out about this many calories.

For months she's been eating less than 1000 and usually around 400-700 in one to three feedings total per day. To her 1500 calories is a ton of food. And if she even begins to eat less fast and packaged-foods it will be a ton of food.

There is no doubt whatsoever that she will resist the increase. This resistance may take one to three weeks to overcome. During this period no weight loss will occur. She is too fat already in her mind and believes it will only hurt her to increase her food intake.

I mean, after all, isn't that how she got fat to begin with? In her early stages of fat gain this was probably true. She overconsumed. But as I've said already, that's not why she's staying heavy.

In addition to a freaked-out mindset about adding more food to her already overfat body she will simply find that it's all but impossible to eat four or more times per day.

She's just not hungry at first. Makes sense when you think about it. Why would she be hungry three hours after eating a 300-calorie, balanced breakfast? Her body is used to 400-700 calories per day!

So, even though she gets a plan and begins using my nutrition analyzer to log foods and meals she finds after having a balanced breakfast of 250 calories she couldn't force herself to eat meal number two on time.

It'll take several more days of realizing what is going on and being one-hundred percent honest and diligent with her logging and planning before she begins to eat her meals as planned no matter what - even if she's not hungry.

By now two to four weeks have passed and the only thing she's seen on the scale is it going up--not very encouraging if I say so myself.

Raising The Grade


After the first two to four weeks have passed she's probably beginning to consume her meals as planned although not quite like an "A" student yet. That is coming. She feels better because she's working out and is more active.
And she feels like she has more energy throughout the day because she's feeding her body more calories and the right kinds of calories.

She has finally begun eating the right kinds of fast foods (low in fat, moderate in protein) and less packaged food overall. She is making more meals from home and taking them to work for lunch rather than always grabbing something quick from a vending machine or the break room that always has some treat another employee brought in.

After another two weeks or so she's moved from a "B" grade to more consistent "A"s. She's planning her days one day ahead in the Nutrition Analyzer; she's consuming fresh veggies and fruits on a daily basis.

Her calories are almost ALWAYS in line with what is recommended by my Lean Account and she has seen her first signs of the scale moving in the right direction.

She is now dropping from 190 pounds (her high after reintroducing food and carbohydrates again) to 189.3! "Progress at last!" she says. In actuality, the entire process was progress. But that's not how she saw it in the beginning.






With a total of two to four weeks of increased caloric intake behind her and eating more consistently the right kinds of foods her metabolism has truly begun to rebound.

She didn't kill it as she thought. She only wounded it. And since our metabolisms are like kids (they are quite resilient) and she doesn't have thyroid issues or diabetes or any known wrench that could be thrown into the spokes of fat loss, she will begin, for the first time in months or years, to see results that make sense and that one would expect of someone who is active (30-60 minutes five or more days per week) and consuming a caloric intake of 1300-1500 calories per day.


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Avoiding Sabotage


This process is in no way easy. I think you can see a plethora of ways it could be screwed up, sabotaged, given up on too early and so forth.
A key to success for this very common woman (men too) is not giving up too soon, having faith in the fix, and moving sooner rather than later to the increased, quality food intake.

It's going to take effort to overcome the mental hurdles of eating more food as well as the increase in scale weight that is going to occur in weeks one to three or so. It's disheartening, however, to charge hard down the weight-loss field only to get to the one-yard line and decide it's time to quit.



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Many don't realize they only had one more yard to go and they'd have had a touchdown. You gotta hang in there with this plan. It's going to take some time for the glycogen levels to be replenished and level out. It's going to take some time for mental adjustments to occur.
It's going to take some time before hunger signals are restored to anything close to normal. It's going to take time for the metabolism to rebound and not be in its protective mode.

Giving A Stubborn Body The Message


In certain, very stubborn cases, it may be necessary to eat at a eucaloric (maintenance) or hypercaloric (over maintenance) level for a few weeks to ensure the metabolism does get the signal that everything is alright and you aren't going to kill the body.
Remember, your body could care less about your desire for fat loss. It just wants to survive.


Some Take-Home Points



The most common cause of obesity is Americans are sedentary overeaters/drinkers. Nothing in this article should be construed as to say that under eating is the root cause of obesity. It's not.

It IS common for many men and women to be under eating with sporadic binges as I described here. This creates a perfect environment for continued obesity even if total caloric intake is quite low on average.

Low-carb followers or "starvers" WILL see the scale go up when calories are consumed at reasonable levels again and carbohydrates are reintroduced. Live with it. Deal with it. It's going to happen. 98% of the gain will be water.

The time it takes for mental acceptance and other adjustments to occur will vary but one should expect a two to four week window for these things to take place. Being forewarned with an article like this may speed this process up some.

Once the right types of foods are consumed and the right caloric intake is consumed and the right ratios of carbohydrates, proteins and fats are consumed on a consistent basis, then, and only then, will metabolism begin to be restored and the key to fat loss be inserted into the lock with a noticeable drop in the scale resulting.
This may take an additional two to four weeks to occur. Your metabolism is never dead or broken for good. But it may take several weeks of proper eating and activity for it to be restored.


From day one, until the first, noticeable drop in the scale occurs may be four to six weeks--maybe one to two weeks longer. Those who give up on the one-yard line will never see the scale drop as will occur when intelligent persistence and consistency over time are adhered to.
David Greenwalt

"

kapeluza

AND THIS!!!!!!!!!!

"I just wanted to post something about what to expect during the phases of weight loss.

Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.

Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.

Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.

Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!

Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

Conclusion:

this is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from.

Best health to you all!

-Banks "

sleepytexan

Goodness gracious, girl, you are starving yourself and although it seems counterintuitive, when you work out that much and eat that little, you can't lose weight, and you might actually gain.

Here is a fantastic, straightforward explanation, I think you will see it applies to YOU:

http://www.myfitnesspal.com/topics/show/196502-for-the-people-who-work-out-like-crazy-and-are-not-losing

blessings.

kapeluza

Also - Starvation explained!!!

A starvation diet does not mean the absence of food. It means cutting the total caloric intake to less than 50% of what the body requires.
The body responds by using its own reserves to provide energy, and these reserves are not just the body`s extra fat. The body loses substantial muscle mass also as the body breaks down these tissues for energy.
Initially, glycogen stores are broken down for energy. Glycogen is the storage form of carbohydrate in our body.
There is little glycogen available so this energy source is depleted during the first hours of starvation. When glycogen is used, water is released which is noticed as a drop in weight on the scale. These labile stores are quickly replenished when feeding is resumed which is noticed by an increase in weight.

The individual`s initial weight when starting a starvation diet will dictate to what extent fat is lost.
Those individuals who are not obese (Body Mass Index (BMI) < 30) will tend to lose their lean body mass more easily and quickly than those who are obese (BMI > 30).
It is dangerous for these smaller individuals to go on a starvation diet because the lean mass that is lost may come from organs such as the heart. In the 1970`s there were several deaths resulting from starvation-type diets. Death is a rare side effect, though.

The more common problem resulting from starvation-type diets is the resultant weight regain.
Weight is typically regained because there has not been a change in the lifestyle that led to the original weight gain.
When the starvation diet is ended, the individual returns to the same old habits. The scale will indicate the weight regain, but it will not identify the composition of the added weight. When weight is regained, it is fat.
When fat replaces the muscle mass that was lost during starvation, the metabolic rate (the number of calories needed to maintain the current weight) is decreased. The frustrated individual typically initiates another starvation-type diet only to continue this cycle.

Also, metabolic rate tends to drop more with more excessive caloric deficits (and this is true whether the effect is from eating less or exercising more); as well, people vary in how hard or fast their bodies shut down. Women's bodies tend to shut down harder and faster.

For the extreme starvation dieters something called Catabolysis begins to occur.
Catabolysis is the process (medical condition) of a body breaking down muscles and other tissues in order to keep vital systems -- such as the nervous system and heart muscle -- working. Catabolysis will not begin until there are no usable sources of energy coming into the body.

Vitamin deficiency is also a common result of starvation diets, often resulting in anemia, beriberi, pellagra, and scurvy. These diseases collectively may cause diarrhea, skin rashes, edema, and heart failure. Individuals are often irritable, fatigued, and lethargic as a result.