Why am I not shifting this weight as soon as I'd like?
Replies
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You are failing to eat to goal most days.
And some of your food choices are poor. Me too -
Anyway, this one's a no brainer. Eat to goal every single day.
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
Let's see how this is in another 6 months.
One of the only good responses in this thread!
No, you do not have to eat a big breakfast, carbs are NOT stored in a deficit, you can eat bread, and water does not make you lose more fat -.-
Pick healthy choices and keep your intake steady. Some days you are really under then you eat over for multiple days. Have to keep it consistent. Holy broscience batman.
personally I would drop tracking sat fat and potassium in lieu of sodium and sugar . . . both can be rather sneaky.
Also, I'd switch up your macros. Experiment with them to find out what works for you as everyone is different. I'm high protein, and not because I'm low carb but because I'm high protein. Some people need to be low carb to see results, I just have to be high protein and gluten free. Also, I started seeing my greatest results when I started to get serious about strenghth training. I teach body step and body pump and I hear it from my participants all the time, they plateaued until they added pump or some other resistance training to their routine.0 -
It has taken me a year to lose 30 lbs. I think that's about normal. You only lose super fast if you are obese to start with.0
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OP you are way over your daily calorie allowance on many days.
Go back through your own diary and be honest with yourself, take a look at the calories in versus calories out, many times you are in the red on that calorie column and that is a good indication why you are finding it so difficult to shift the weight.
You need to stay within your calories allowance0 -
Looks like most days your just eating to much. Your either gonna have to stay at your goal or start working out.0
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Just had a quick look.
Without trying to be harsh I noticed a couple of things.
-Some days- no breakfast. My other half started on here and she wasn't shifting any weight, tured out she wasn't eating breakfast and not getting enough calories.
- Treats are fine but as a treat, a few days you have more than one.
- 2 packets of crisps. I don't tend to eat crisps anyway but if you do I'd keep to having them in moderation.
- Not enough protien some days.
- Try eating brown bread instead of white. I personally have cut bread out now.
- Try and eat things as they came from the earth, lots of meat, fruit, veg. Try not to eat things that need to be made in factories.
I'm not expert on the matter but I know eating as cleanly as possible is working well for me. And drink drink drink! Water.0 -
You could have issues with carbs, not calories. I dropped 20lbs in 10 months and I was in the upper range of a healthy weight (you know when it's hardest to lose weight). The first 10 took six months of a low-calorie, low-fat diet and lots of chronic cardio.
The second 10lbs took 4 months on a low-carb, moderate-protein, high-fat diet. I don't have to exercise a whole lot.
I follow Primal Blueprint. It so much easier than doing it the conventional way. I now maintain between 111-113lbs without even trying and the only things I cut out were grains, milk, legumes, and sugar including most fruit (love berries). I also cut out commercial veggies oils (very had PUFAs). I replaced almost all of this with full-fat greek yogurt and cheese, healthy saturated fats like coconut and butter. I get to have eggs and uncured bacon for breakfast. I get to drench my veggies and greens in Kerrygold butter! I love this WOE!!
http://www.marksdailyapple.com/the-context-of-calories/#axzz1lc4i0u5U
http://www.marksdailyapple.com/how-many-calories-does-muscle-really-burn-and-why-its-not-about-calories-anyway/#axzz1lc4nUuTn
http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#axzz1lc4v2TLt
The Need for Steady Fuel: Where fueling the fire of our brain and body's metabolism is concerned, carbohydrates can best be described as kindling. Whole grains and legumes are somewhat like twigs; starch, such as cereals and potatoes, and simple sugars are like paper on the fire; and alcohol might best be described as gasoline on the fire. If you're relying on carbohydrates as your primary source of fuel, you need to feed that fire often, regularly, and consistently. You will be craving that fuel. Unfortunately, most people today have forcibly adapted their bodies to this sort of an unnatural dependence by over-consuming carbohydrates in their diet. (Most - if not all alcoholics have - for instance - severe issues with dysglycemia and sugar addiction. Alcoholics are dependent on and regularly seek fast sources of sugar - alcohol being the fastest...because the problem in alcoholism, in fact, isn't really alcohol, per se, but severe carbohydrate addiction (this is interesting to me because most people I know that have completely stopped drinking develop sweet tooths.)...One might get a burst or a ball of flame with respect to energy from many carbohydrate sources, but no one can get long-term, sustainable energy. As soon as the flame starts to die out, which doesn't take long, you're stuck with cravings for fuel or stimulants again. It can be quite a roller coaster ride. This is why dome dietary experts are always telling you to eat every two hours or to eat "numerous small meals throughout the day". If you're sugar dependent - and almost everyone in this culture is victim to that unnecessary reality - then frequent small meals become necessary to maintain an even keel. If you have ever heated your home with a wood stove using paper, twigs and lighter fluid all day, you'd be a slave to that fire and you'd need a mountain of fuel to constantly feed that hungry beast. You'd be forever preoccupied with keeping that fire going, and you'd have little other life...Nature would never have intended for us to constantly live this way. It is a terribly impractical state to maintain, particularly if you view this from the primitive perspective of ongoing survival in a less certain world where food wasn't constantly available. Our primitive (particularly ice-age) ancestors would never have made it this far if carbohydrates were essential to the diet or if glucose were necessary as a primary source of energy. Nature isn't that crazy or stupid...Mind you, it is possible to live in a state of primary glucose dependence. The idea that we are necessarily dependent on sugar as our primary source of fuel is true only conditionally, only if we've metabolically adapted ourselves to that unnatural dependence....It isn't necessary at all and it will age you faster (and cost you much more in grocery bills and health care). Dietary fat, in the absence of carbohydrates, is like putting a nice big log on the fire. Fat's flame burns as a regular, even rate, and is easily dept going, Protein, consumed in moderate quantities, is mainly diverted toward repair and maintenance. Only in excess does it convert to sugar. Fat's even flame keeps the hormone leptin under control, keeps insulin quiet, and keeps our appetite satisfied...One can go many, many hours on this longer-burning type of fuel without experiencing any discomfort or cravings at all. You may eventually get hungry if you really go a long time without eating, which is normal, bu you are far less likely to experience irritability, dizziness, brain fog, cravings, fatigue, jitteriness, or mood swings because of it. That's the say it's supposed to be!0 -
You are one of two things: you are either a "fat burner" or a "sugar burner". If you are overweight, crave carbohydrates (and stimulants), or are insulin or leptin resistant, then you are a sugar burner. It's that simple. It also should be noted that stress, food sensitivity issues, caffeine and other stimulants, alcohol, sleep deprivation, aspartame, tobacco, and drugs of all types further aggravate and exacerbate excess insulin production (Schwarzbein and Deville 1999). For people who are unconcerned about dietary carbohydrates from a weight-gain perspective because of higher metabolic levels or athletic activity, the caution is this: Although it is possible to burn off the excess glucose, one cannot burn off the excess insulin. Excess insulin production, no matter how thin you are, wreaks metabolic havoc and invariably yields unhealthy consequences over time and accelerates aging. It is also possible to be thin and diabetic.
"among the simplest telltale signs of insulin and leptin resistance are the appearance of love handles, cravings for carbohydrates or sweets or stimulants (such as caffeine), and sleepiness or fatigue after meals.
And an average of 2.25lbs per month is pretty good.0 -
I would def suggest eating more clean food...if it comes in a bag or package or you don't have to get out of your car to grab it (ie...drive through take out) then don't eat it. If you eat more fresh veggies, protein and fibre you'll also get to eat MORE. You hit your calorie goal with very little food so you're probably hungry b/c you're eating empty calories...and getting too much sodium. Also, try to hit 30% protein, 30% fat and 40% carbs...you're taking in too many crisps & potatoes and eating too much bread. Not that you can't have any but if you aim for 40% carbs max then that helps keep it in check.
You can do this!!0 -
Your food looks good to me. But 500 calories for exercise Every. Single. Day. is questionable.0
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You are failing to eat to goal most days.
And some of your food choices are poor. Me too -
Anyway, this one's a no brainer. Eat to goal every single day.
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
Let's see how this is in another 6 months.
One of the only good responses in this thread!
No, you do not have to eat a big breakfast, carbs are NOT stored in a deficit, you can eat bread, and water does not make you lose more fat -.-
Pick healthy choices and keep your intake steady. Some days you are really under then you eat over for multiple days. Have to keep it consistent. Holy broscience batman.
^^^^what she said!!!0 -
You've been given some great advice already, so I just wanted to add that on the days where you eat fruits and veggies, you make better choices overall. On the days where you eat almost none, you tend to go over on your calories.
this is what i noticed too going back over a month. like look at say 1/24 for example- that is a far better day nutrient and cal wise than lately. more veggies! buy them, cook them, eat them. they are so important for success.0 -
No, you do not have to eat a big breakfast, carbs are NOT stored in a deficit, you can eat bread, and water does not make you lose more fat -.-
Pick healthy choices and keep your intake steady.
^ This.0 -
Your dinners are quite large and often a bit junky. Why not try to eat more at lunchtime so you're not ravenous by dinner time and head for a takeaway?
What exercise do you do to burn EXACTLY 500 calories each time and how are you estimating this? You might want to double-check this burn and maybe leave a margin of error. But do eat your exercise calories, so long as it's not always in pizzas and burgers!
Good luck! :flowerforyou:0 -
Hi Guys - thanks for all your replies, some really good advice has been given.
In reply to some questions - I weigh 117Kg (morbidly obese BMI is 41!!) at the moment and started off at 125Kg. I've lost 20 inches from my waist, hips and bottom areas and just started to measure arms/legs/bust etc
I workout with a PT 3 times a week (1 hour sessions, intense) and we do a very good mix of weights (heavy) along with some cardio work. With a HRM and due to my size I definately burn 500 cals a session, probably more but we don't log more than this. I mostly don't eat back my exercise cals, maybe this is a good start to eat it back in healthy calories!! I also try to swim once a week and allow 300 cals for 1 hour breaststroke which I do no less than 100 laps.
From 17th Jan for 10 days I did a detox diet (Natures Sunshine) hence the really strict eating, I think I need to do this more often and get into better habits with food. Some of my logging is incorrect - like when I can't find the thing Ive had and when I've been out for dinner etc but I know I eat too much junk food like pizza etc - I seem to do well all week and then the weekend comes and BANG!!
I lost 3.5Kg on the detox and actually have not put any weight on after that (maintained) but have still not been eating great for the last couple of weeks. In my defence though I do make 99% of my meals fresh and after the detox apart from Saturday morning where my other half made me a sandwich with white bread (so I took a slice off lol) I have been eating wholewheat and wholegrains. I also do not log my water in take (naughty!!) but I sit next to the water cooler so drink plenty of water :-)
I'd be interested to see what cals people think I should be consuming - MFP say BMR is 1940 so I opt for a cal defecit (2lbs per week) and MFP recoomends I take it to 1490. Again I know I'm like a yoyo and some days I will eat it and others I won't - like today for instance because I'm just not hungry!! I work in a sendentary job so put no activity for it to give me this goal.
Again, thank you all for your time taken to reply. I love hearing what people have to say and it really motivates me :-) friends requestes on the way to all!!0 -
It looks like you're hearing the feedback pretty well. I noticed too that you seem to really like potatoes. So do I-especially roasted! My recommendation is make friends with more colorful vegetables. More broccoli, carrots, kale and such can add great flavor and color to your meal and fill you up.
Do put more effort into staying closer to goal calories. I am terrible for this. Most days I eat way under my goal calories and I know it's naughty. I've only been here a few weeks, but I'm sure in a few more I'll hit that plateau from not eating enough. Consistency in that is helpful. I think when we eat healthy food those goal calories are our friends.
Keep up the good work. I do highly recommend tracking your water so you know how much you're really getting. Even if you just keep a notepad near the desk and mark it by a tick on the paper. Then you can put it in all at once.
Good luck with your lifestyle change. I know you can do it!0 -
Bumping for some more advice on where I should set my calorie levels, macros etc0
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Don't sweat the details, use MFP settings to lose 1lb a week and it'll automatically give you the correct deficit to lose that amount - no extra counting or calculations required. It might not sounds like a fast loss, but any more and you may feel deprived and yo-yo again. I bet if you stick to it you'll lose faster than that anyhow.
Don't sweat the macros, just get used to the change in quantity of food and the fact that healthy choices mean you can eat more (definitely don't worry if protein goes over - it's set low and is more of a target than a maximum).
Carry on eating all or most of your exercise calories, but again make healthy choices.0 -
I took a look at your diary and your meals are unbalanced in calories. I usually keep my meals between 350 - 400 in calories and about 300 in snacks throughout the day(small snacks). I also walk for two hours a day. It helps if you eat balanced healthy meals and all the "yummy" (junk food) in moderation.0
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Worry less about how quickly it comes off and more about building habits that will keep you healthy for the long haul.
Your young and impatient. And nothing wrong with wanting to feel ha-cha-cha
But the slower you lose the more likely you are to keep it off. Because you are sticking to something that is "livable" .
I've know too many people who've drop weight very quickly to gain it back plus more, then dieted again and gained back again, plus even more. By the time you get to my age you get a little panicked because now the healthy consequences are rearing there ugly heads.
You've got the time to take it slow, as long as you are making progress in the right direction and can keep it going you are doing okay. (I personally could not hit the same number every single day, just not in my personality, so I gave myself a range. 1200 rock bottom, MFP calories as my TARGET and maintain GOAL WEIGHT as the high-end of my range... As long as I stuck to that I would keep losing. My safety valve was maintain my current weight as long as I didn't go over that I should gain [you do have to recalculate this often] If I had a bad day no need to through in the towel... just see where I fell in my range and get back on track the next day)0 -
Bumping for some more advice on where I should set my calorie levels, macros etc
I think yours is set to 1490, and that sounds like a good place to start. As far as macros, I like 40% carbs, 30% fat, 30% protein personally. I feel happy and balanced when I stick to that. When I eat more carbs, I feel hungrier overall.0 -
You've already gotten some excellent advice. I'll just add that, for me, zig-zagging my calories has made a huge difference. I just can't stand to eat so consistently that I have roughly the same net calories each day. I do much better if I go by a weekly net calorie target. That way, if a combination of intense exercise plus eating very clean has left me with a low day, I just "bank" those calories to spend later in the week. I can use them on a day when I'm hungrier than normal or have a fun event to go to where I know I'll want to eat off-plan (like yesterday's Super Bowl party) or I just simply feel like splurging. It makes me feel like I'm not even on a diet. Sure, some people do better eating at a more consistent level each day. Just didn't work for me. May or may not work for you but might be worth a try.
Also, focus on fitness goals and not the scale. I've been on a plateau since right before Christmas which is partially my own fault as I tend to want more comfort food in the winter so I haven't been eating as clean lately. But, in that time, because of my exercise routine, I have gone down a pant size.
So, relax, have fun getting fit, and enjoy the journey.0
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