Help! I am gaining, what am I doing wrong?

penmosha

I know part of my problem is the types of food I am Eatting. My plan is to find the right number of calories and then start changing the types of things I eat. If I switch too fast I know I won't stick to it. How do I figure out how many calories I need to eat? I know Slim Fast can work for me, I used it a few years ago and lost over 40 pounds.

start with the basics, eat plenty ofved and fruit and add some lean protein and complex carbs. Try changing to wholegrain pasta, brown rice, etc, it will fill you up quickly. Slimfast is bad news generally imho.
There are some great suggestions on here for foods,

typical day for me will be
yogurt and muesli for breakfast
wholewheat pitta with salad and a bit of protien such as tuna or chicken for lunch or veggie soups or scrambled eggs on toast
loads of veggies with some lean meat for dinner
snacks are yogurts or bananas or oatcakes wich give you a slow burn
and my diary would tell you that i love my wine! I usuallly come in at a few cals under my target or just over - I dont make myself a slave to it all.

try asking your mfp friends for suggestions or check out thier diaries.
good luck, feel free to add me

Michelle7897

I did notice that yesterday the app said I had 549 calories remaining and that I needed to eat more. That would put me at 1749 calories for the day and that seems like a lot! I had a hard time eating 1175, there is no way I could eat 1749. I think this week I am going to try to up my calories to 1400 and see what happens.

Thanks for the wonderful advice! :flowerforyou:
Michelle

Michelle7897

After the Slim Fast I kept the weight off 4 years until I started having health problems. I had a tear in my rotator cuff on the side I have a hand on, then a cancer scare, then diagnosed with fibromyalgia. I admit I started to turn to food when I was stressed or depressed. I spent several months barely able to walk across the living room by myself. I am stronger now, physically and emotionally. I WILL lose this weight, I just have to find the right way to go about it first.

Thank you everyone for all of your advice!
Michelle

Bentley2718

Hi,

I don't claim to be an expert however I know that protein intake may have an affect. Protein builds muscle mass when working out. I would suggest looking up the minimal daily consumption of protein. Hope this helps. Don't get discouraged, your doing great!

Joe

This is incorrect. You cannot build muscle mass on a calorie deficit, regardless of how much protein you eat. Eating less protein will lead to muscle loss, which will cause you to look less toned as you reach your goal weight.

I wouldn't recommend less protein, in part because it can cause muscle loss, and in part because it helps you feel full for longer. That said, the previous poster is incorrect, you can gain muscle on a caloric deficit, both the weight loss and muscle gain processes will be slowed, but it can be done. Please see: http://www.livestrong.com/article/362906-can-you-build-muscle-on-a-calorie-deficit/ At the bottom of the page there are references to articles in peer-reviewed academic/clinical journals.

Bentley2718

I would concur with those who suggest eating actual food rather than slimfast though.

Michelle7897

Thank you!

LorinaLynn

I'm in maintenance now, but during the entire time I was losing weight, I averaged between 1700-2000 calories. It's not a huge amount of food, it's a normal amount of food. A sustainable amount of food.

When you only eat 1200 (or less) you're training your body to function on a small number of calories. That means when you reach your goal weight, you're still going to have to continue to eat a small number of calories to maintain your loss.

Ditch the Slim Fast, eat real food, and you'll have no problems reaching your calorie goals. Plug in your activity level and aim for 1# a week loss, and eat the calories burned from exercise. It works. Get adequate protein, and add strength training to preserve your muscle mass. You'll probably find you reach your ideal body long before you reach what you consider your ideal weight. I'm wearing the same size clothes at 39 and ~130# as I did 20 years ago when I was 30 pounds lighter.

getfitdiva

Clean up your diet. Slim fast has too much sugar and makes you more hungry. Also your food intake includes a lot of process and sugary products.

Here is a good article to transition to clean eating. Stay within your calorie goal set and exercise. You will see results.

stormieweather

So, Dec 28-Jan 7 is one week and 3 days. And in that time, you have gone from 164 to 159. So in 10 days, you lost 4 pounds.

I fail to see the problem.

Everyone's weight fluctuates on a daily, if not hourly, basis. That is perfectly normal. To determine actual weight loss, you need to pick one day a week to measure and only use that one day's weight to decide if your plan is working. And even then, before you decide that something is not working, wait at least a month. THEN, if you are still gaining, change something.

Weight loss requires patience. 10 days is not nearly enough.

chubbybunnee

The more natural you eat, the healthier your cody will be and the stronger it becomes. Make smoothies at home by blending ice and your favorite fruits like strawberries and bananas. If you HAVE to have more sweetness then add some Stevia but try not to. Maybe add some protein powder too. Get off the Slim Fast. Did mfp tell you to try to burn only 200 calories? The more you burn, the more you can eat and you are building endurance and muscle to help burn more fat quicker. What exercsise do you do? You should always do a minimum of 30 min of just cardio and keep your heart rate up! You can walk on an incline or take on the stair master, just keep it up for 30 min nonstop. I burn 11 plus calories a minute when my heart rate is above 140 so I know I will get a 300 plus calorie burn in 30 minutes on machines that push me harder. The exercise bike doesn't do the same thing for me and I only burn 200 for the same time. Try different machines and observe what machines make your heart rate go up high enough for the 30 min where you can handle it and not want to quit. As you adjust to it, change the settings and resistance to trick your body. Also, doing some core exercies are great like crunches, yoga, etc...and can keep your heart rate up and improve your balance and strength. If its not your diet, then it could be your exercise routine. Your bmr is lower then mine so you will have to burn more calories in a workout then me to be in the same deficeit. My bmr is 1600 so I have a 400 cal loss a day and you are at 200. The weight will come off eventually but it will be slower for you. If you want to lose it quicker, you need to exercise more with 30 min of cardio minimum 3 plus days a week. Try dropping the slim fast, and replacing it with some real fruit, and increase your calorie burn. If you do this already, im sorry to assume you don't. Please try to stop the slim fast, and up the cardio

Michelle7897

Thank you, that helps a lot. I am going to stop the Slim Fast or at least switch to just drinking it in the morning. It will be hard to eat so much now after I have adjusted o the Slim Fast. I am usually not very hungry during the day. LorinaLynn your results are amazing, congratulations!

BranMuffin21

Have you pooped lately? 'Cause that can cause an increase. The food you eat still can cause a small change and if you aren't having a regular movement.

Michelle7897

I walk on my treadmill with a 10-15% incline for 10-15 minutes each day. Sometimes I ride my exercise bike or do Just Sweat 2. I am starting slower on the exercise because of my health issues. My goal is 200 calories burned because I know I will be able to walk the next day at that level. My fibromyalgia causes a lot of pain and stiffness. Should my calorie goal be to try to be even with what mfp says is my calories remaining after I put in my exercise?

Thank you,
Michelle

chubbybunnee

Ok, I just saw your diary! Now it makes sense! When you are eating only 1200 calories a day it is vital that those calories be nutritional so your body can fuel itsself and work at its best. Most of your diet contains sugar and processed food with preservatives! Though you may still lose weight this way, you are not going to be healthy and you will not have as much energy for exercise and will feel like crap when the sugar rush wares off! Try changing out your breakfast sf for the homemade fruit smoothie, lunch for some nuts, veggies, or deli sandwhich in non bleach whole grain bread or a wheat wrap. Dinner should have protein, and veggies for sure with starchs your smallest portion. Your diary looks identical to mine when I started 2 1/2 months ago except I drank a lot of soda too and not slim fast. Step one is cutting out the fast food. Step two, cut out sugary breads and pasta, maybe try a gluten free bread if you don't like wheat, (gluten free tastes just very close to white bread. Trust me, im a picky eater!) And try really reall hard to add supplements if you don't like vegetables. Once you add them into your diet you can stop taking the supplements, but for now, try it! You will go through a detox and withdrawl phase from losing the sugar, but after you get throug that, you will fell better and have more energy! Do you get winded fast and have headaches? I did a lot before I cut out the high sugar foods! Now I don't even crave them anymore! And pizza and olive gardens alfredo pasta were my main meals! Lol. If I can do it, anyone can!

Michelle7897

Thank you so much! I am going to try to find a healthier balance. My problem will be mostly with fruits. I hate all fruits. I have tried many times to make myself eat them but I just them all disgusting. Thanks for all your wonderful suggestions. I will try the gluten free bread.

Michelle

hope25

I agree with what others have said ditch the slim fast,

But also you have only been on the diet for a little over a week, when I started I lost several pounds then the next week part of it came back, things seem to have regulated a bit and I an going back to loosing more I think my body was questioning what I was doing with all the changes that second week ya know, hang in there I think you will see more consistent results the longer you are watching your calories.

Michelle7897

Thank you, that makes me feel a lot better! I never looked at it like that. You are so right! It is a big change for my body.

Michelle

chubbybunnee

Fibromyalgia is a tough disease when you are trying to move and stay healthy. Our water aerobics instructor has it bad where her fingers sometime arc and it hurts her to move them. I asked her how she does it and her reply was that she has to or shed be way worse. Water Aerobics was the only thing she could do so kuddos on doing the treadmill and trying to get healthy! Have you tried water aerobics? It can burn more calories then walking since you use all muscles groups and its easier on your joints! The sugar and preservatives in processed food can damage your nerves even worse!!!! So you more then anyone definetely needs to change your eating habits stat! Have you seen a naturopath before? They can really help you find some good supplements and a good eating strategy to help your nerve pain! I am seeing one right now. I made fun of my friend for going because I thought it was way out there but sure enough, here I am testifying that it works and I am so glad I made the change! Its gonna be a struggle for you every day, but I promise if you are ready for the change, you will feel so much better in the long run, have more energy, and your pain will decrease as your body can repair some of the damage that has been done!

Michelle7897

I have never tried water aerobics. My doctors have recommended it but I can't afford it. The only place I could find that does it fairly close by charges $97 a month. I have also been restricted from driving because of my arm. I will check into seeing a naturopath. I think if I can get started it will help my pain levels in the end. I think I need to work on my diet more than anything. Thank you!

Michelle

sunkisses

Michelle,

Is there any chance you could be pregnate?

Did you just say pregNATE?

Dashal

Ajbeans - Actually your assertion that you cannot build muscle on a calorie deficit diet is wrong. My experience has shown me you can.

ajbeans

Sorry, you guys are right about the muscle gain on a caloric deficit. I should have said it's not likely, especially if she's not doing strength training, and it wouldn't have happened in such a short time period. My only defense is that I had just woken up. Thanks for correcting me.

trud72

Thank you so much! I am going to try to find a healthier balance. My problem will be mostly with fruits. I hate all fruits. I have tried many times to make myself eat them but I just them all disgusting. Thanks for all your wonderful suggestions. I will try the gluten free bread.

Michelle

have you tried them dried?

havingitall

Hi,

I don't claim to be an expert however I know that protein intake may have an affect. Protein builds muscle mass when working out. I would suggest looking up the minimal daily consumption of protein. Hope this helps. Don't get discouraged, your doing great!

Joe

This is incorrect. You cannot build muscle mass on a calorie deficit, regardless of how much protein you eat. Eating less protein will lead to muscle loss, which will cause you to look less toned as you reach your goal weight.

Where did my biceps come from then??

samilynn005

slim fast is not good for you, there is A TON of sugar in them

Carlamere84

It's probably because you're on a fad diet. These diets aren't good and you'll eventually gain all of weight back. Sorry, but you should try eating real food.

HeidiMightyRawr

Hi,

I don't claim to be an expert however I know that protein intake may have an affect. Protein builds muscle mass when working out. I would suggest looking up the minimal daily consumption of protein. Hope this helps. Don't get discouraged, your doing great!

Joe

This is incorrect. You cannot build muscle mass on a calorie deficit, regardless of how much protein you eat. Eating less protein will lead to muscle loss, which will cause you to look less toned as you reach your goal weight.

Where did my biceps come from then??

Fat loss can give the appearance of muscle gain when in fact you are just revealing the muscles you already had. You can also get significantly stronger on a deficit without building much if any muscle, also making you think you must have gained some.

I'm not saying its impossible to gain muscle on a deficit. There are two things that usually mean you can:
1) You are obese
2) You are new to lifting

If you are neither your chances of building muscle on a deficit are very very small. You can however, maintain the muscle you have by strength training and getting adequate protein. (Without some form of resistance work, a lot of people lose muscle mass while on a deficit)

velloxal

You will NEVER lose any weight permanently on Slim Fast. Start your food diary and write EVERYTHING you eat. Slowly you will learn how to keep your daily calories. Check others diaries as well for inspiration. Start exercise and slowly build your strength. Firstly you will have almost heart attack when you start, but everything will be easier day by day. There are so many successful people on this site reach for their help as well.

CommandaPanda

Hi,

I don't claim to be an expert however I know that protein intake may have an affect. Protein builds muscle mass when working out. I would suggest looking up the minimal daily consumption of protein. Hope this helps. Don't get discouraged, your doing great!

Joe

This is incorrect. You cannot build muscle mass on a calorie deficit, regardless of how much protein you eat. Eating less protein will lead to muscle loss, which will cause you to look less toned as you reach your goal weight.

Your statement claiming that one cannot build muscle mass while on a caloric deficit, regardless of protein intake, is incorrect.
On the other hand, you are correct in saying that eating less protein may lead to muscle loss.

Now, I will say that it is extremely difficult to build muscle mass while on a caloric deficit and it certainly takes much dedicated work, but certainly not impossible. It's easier for those with mesomorphic body-types. Typically, this is really only possible when someone first starts out with strength training while on a caloric deficit. I'm not saying that a person is going to put on significant muscle mass, it will come little-by-little and then the person will "level out", so to speak. Once the individual levels out, they must focus more on maintenance in an effort to mitigate substantial muscle-loss.

CommandaPanda

Hi,

I don't claim to be an expert however I know that protein intake may have an affect. Protein builds muscle mass when working out. I would suggest looking up the minimal daily consumption of protein. Hope this helps. Don't get discouraged, your doing great!

Joe

This is incorrect. You cannot build muscle mass on a calorie deficit, regardless of how much protein you eat. Eating less protein will lead to muscle loss, which will cause you to look less toned as you reach your goal weight.

Where did my biceps come from then??

Fat loss can give the appearance of muscle gain when in fact you are just revealing the muscles you already had. You can also get significantly stronger on a deficit without building much if any muscle, also making you think you must have gained some.

I'm not saying its impossible to gain muscle on a deficit. There are two things that usually mean you can:
1) You are obese
2) You are new to lifting

If you are neither your chances of building muscle on a deficit are very very small. You can however, maintain the muscle you have by strength training and getting adequate protein. (Without some form of resistance work, a lot of people lose muscle mass while on a deficit)

Yeah, you certainly said it better than I.