HELP! (one of those threads)

QueenJayJay

I've been working on my weight loss since last April. I lost 50 lbs., then plateaued. A few weeks ago, I raised my calories from 1200 to 1600, then began consuming more protein. I lost 3 more lbs.

I slowly gained 3 back, after changing nothing. So, I lowered my calories to 1400. Since then, I've added in Couch to 5k, also.

I'm stuck at 50 lbs. again. I eat my exercise calories back. My diary is public. I'm right at or just under my goal nearly every day, and I NEVER go over in a "big" way.

HELP!

AmberJslimsAWAY

Have you tried doing a spike day??

QueenJayJay

Have you tried doing a spike day??

Yes. Worked for a while, then just made me gain.

Urbanlamb

Try circuit training maybe? Shake up things for your body and keep it guessing? Seems like your body is nice and comfly where it's at and you need to 'surprise' it.

QueenJayJay

Try circuit training maybe? Shake up things for your body and keep it guessing? Seems like your body is nice and comfly where it's at and you need to 'surprise' it.

Ok. I do an hour of zumba 3 times a week, and C25K 3 times a week. Maybe I should add circuit.

QueenJayJay

This conversation is happening on my wall, if it will help provide any insight.

[user1] me too lady. You know 3 is not a big deal, could be salt, ect. Try being consistent with your calorie goal for the next couple of weeks, i'm sure you'll see the lbs come off

[user1] maybe focus on fruits/veg and less junk food, i find this helps me sometimes too during a gain

kbsmom I'm under every day nearly!

kbsmom I'm eating cheese, oatmeal, apples, protein powder, meat, etc. every day.

[user2] looking at your diary for the past few days, you were consistantly over on sugar and fat....... could that be the issue? It would be for me with my insulin resistance.

kbsmom Idk how to do less sugar. But look at my fat! With the exception of dinner, I'm no more than 2 or 3 g per each thing I eat. How do I change that???

[user3] Have you tried lowering your carbs? Sometimes I do two low carb days (under 100) and then do 1 high carb day ( around 150-175) and repeat for a few weeks. That might help. Worth a try. When you do your cardio, the workout I was doing said the best way to utilize your time is jog/run for 30 sec, jump to the sides and rest 30 sec, repeat. . for 20-30 mins. Its a good workout. you could try that as well.

kbsmom When I tried low carb, I had no energy to work out.

kbsmom I'm doing C25K. Same idea as that...

kbsmom I will gladly lower sugar/fat if someone can look at my diary and suggest ways for me to, because I have reached the point now that I want to give up.

pixlamarque

All I can think to do is try zig zagging your calories. I see people on here that do that to shake things up, but I haven't done it myself.

ImaSongbird

I just took a quick glance at your diary and you're eating a lot of processed foods and not much 'real' food.

Try substituting 3-4 servings of natural protien (ie, single ingredient foods like fish, chicken, meat) and 3-4 servings of vegetable (cooked or raw) in place of some of the processed foods you've been eating. It's not just the total calories that count, but what we're feeding our bodies.

carolann_22

My thoughts - try to have a 350 calorie breakfast that's higher in protein. Cut out the cookies - add a pack of almonds (same calories, more fiber and nutrition) . Stick to whole foods for 2 weeks, and see if it makes a difference. Aim for 40g of protein at each main meal, and a little protein for each snack. You are WAY under on protein, and if that's MFP's default, it's a little low to begin with.

galegetsthin

Swap some of the "goodies" for fruit and veggies, eat more natural protein, and lower the milk to 1% or skim. Save the "fun" stuff for one a week. Look at it like the food has to fuel you, and some of the stuff you are putting in is watered down regular octane gas, but if you tweak a few things, it would be high octane and make your engine run more smoothly and you will get better gas milage. You do really well on the # of calories, but I worry about the content of them more.

nmzeta

Produce - take a trip to the grocery store and by some fruits and veggies. As others mentioned replacing the processed food with real food might help.

And yes- I'm gonna say it. Try to cut down on the cheese.

QueenJayJay

You are WAY under on protein, and if that's MFP's default, it's a little low to begin with.

It's not. I raised it, and I'm typically a lot higher than today.

Urbanlamb

Oh heaven's to Betsy...I just took a peek at the diary too. Honey, load up on the protein and 'clean' carbs, and are you doing any weights at all? I see it's mostly cardio.
Get some muscle girl, it's the muscle that burns your calories and the raises your metabolism...you'll be a mean lean calorie consuming machine if you get more lean muscle mass on you.
Good luck!

QueenJayJay

I just took a quick glance at your diary and you're eating a lot of processed foods and not much 'real' food.

Try substituting 3-4 servings of natural protien (ie, single ingredient foods like fish, chicken, meat) and 3-4 servings of vegetable (cooked or raw) in place of some of the processed foods you've been eating. It's not just the total calories that count, but what we're feeding our bodies.

How exactly does one do this if they are stuck in one room all day? I really want to be able to do this. However, I teach, and I basically don't leave the same room for 9 hours. (that includes to pee-- I really need a catheter :laugh:) I can't just run out and cook some meat, or even warm up something I cooked the night before. If anyone can suggest a solution to help me have access to real foods instead of processed, I'd love to hear it.

ETA: I need on the go type foods, that I can just grab and eat. Usually that's processed food. If you can give me some ideas, please do.

QueenJayJay

Oh heaven's to Betsy...I just took a peek at the diary too. Honey, load up on the protein and 'clean' carbs, and are you doing any weights at all? I see it's mostly cardio.
Get some muscle girl, it's the muscle that burns your calories and the raises your metabolism...you'll be a mean lean calorie consuming machine if you get more lean muscle mass on you.
Good luck!

I do some weights-- but I don't log it. MFP doesn't figure it into my calories, so I didn't see the need.

QueenJayJay

Swap some of the "goodies" for fruit and veggies, eat more natural protein, and lower the milk to 1% or skim. Save the "fun" stuff for one a week. Look at it like the food has to fuel you, and some of the stuff you are putting in is watered down regular octane gas, but if you tweak a few things, it would be high octane and make your engine run more smoothly and you will get better gas milage. You do really well on the # of calories, but I worry about the content of them more.

You're right! I've always been told (and constantly read it on the forums here) that it doesn't matter what you're eating as long as you're in a calorie deficit. But obviously, it matters. In a calorie deficit and gaining.

galegetsthin

chicken (or salmon) salad pitas (whole wheat) i mix salmon (from a pouch, I dont have the time or skill to catch my own) with olive oil mayo, chopped onion, dijon mustard, olives and celery, line the pita with lettuce and tomato, put the goo in it and Im done. I have a lunchbox that i keep it in (wrapped in a papertowel and tinfoil) and an ice pack. it is 164 cal, 3.8 g. fat, 10.9 carbs and 25.6 g of protein. That with a greek yogurt and an apple, and it is a great lunch. I also make salads to bring.

Edit: nutrition info is for 1 half a pita.

angied80

Oh heaven's to Betsy...I just took a peek at the diary too. Honey, load up on the protein and 'clean' carbs, and are you doing any weights at all? I see it's mostly cardio.
Get some muscle girl, it's the muscle that burns your calories and the raises your metabolism...you'll be a mean lean calorie consuming machine if you get more lean muscle mass on you.
Good luck!

I do some weights-- but I don't log it. MFP doesn't figure it into my calories, so I didn't see the need.

If you go under cardio, there is one for strenght training and if you do a circuit there is one for circuit training as well. So you actually can log your weight sessions. I would suggest curcuits. I love them! I am currenlty doing on right now.

QueenJayJay

chicken (or salmon) salad pitas (whole wheat) i mix salmon (from a pouch, I dont have the time or skill to catch my own) with olive oil mayo, chopped onion, dijon mustard, olives and celery, line the pita with lettuce and tomato, put the goo in it and Im done. I have a lunchbox that i keep it in (wrapped in a papertowel and tinfoil) and an ice pack. it is 164 cal, 3.8 g. fat, 10.9 carbs and 25.6 g of protein. That with a greek yogurt and an apple, and it is a great lunch. I also make salads to bring.

Edit: nutrition info is for 1 half a pita.

yummy! what kind of pitas do you use?

QueenJayJay

Oh heaven's to Betsy...I just took a peek at the diary too. Honey, load up on the protein and 'clean' carbs, and are you doing any weights at all? I see it's mostly cardio.
Get some muscle girl, it's the muscle that burns your calories and the raises your metabolism...you'll be a mean lean calorie consuming machine if you get more lean muscle mass on you.
Good luck!

I do some weights-- but I don't log it. MFP doesn't figure it into my calories, so I didn't see the need.

If you go under cardio, there is one for strenght training and if you do a circuit there is one for circuit training as well. So you actually can log your weight sessions. I would suggest curcuits. I love them! I am currenlty doing on right now.

Thanks!

SeaChele77

Just going back a few days - your fat intake is always over....way over! Also how much water do you take in? You should be getting at least 8-10 glasses a day if not more. Less processed foods, more natural - less carbs, more protien (turkey peperoni is good on the go, grilled chicken cut into bite size pieces is also a great snack. Try greek yogurt)

Also, IA w/ prior posters.... start added weights. The weight will drop. But you have to stay consistent.

angied80

There are actually alot of diffrent option you can do, greek yogurt, almonds, apples w/ peanut butter is my sweet snack. They actually have 100 calorie packs you can buy with precut apples. Celery with peanut butter, raw veggies. Sometimes I take strawberries and dip them in dark chocolate ( dark chocolate chips, melted with small amount of coconut oil in microwave) and put them in the fridge. same with banannas.

angied80

This is a good recipe for breakfast on the go. I make a bunch up on the weekends and then throw them in the freezer. I grab one the night before, put it in the fridge and them throw it in the microwave for 30 secs. If you want you can top it with banannas strawberries.

Protein Pancakes

• cup oatmeal , ground
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 3 tablespoons Splenda granular
• ¼ teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1 scoop vanilla whey protein powder (I like to use IDS Vanilla Cinnamon)
• 4 eggs
• 1 cup low fat cottage cheese
• 1⁄3; cup fat-free half-and-half
• 1 teaspoon vanilla

Amount Per Serving
Calories 56.8
Total Fat 2.0 g
Sodium 157.5 mg
Total Carbohydrate 4.8 g
Dietary Fiber 0.5 g
Sugars 0.9 g
Protein 4.3 g

galegetsthin

The aarons best whole wheat pitas are the tastiest I have found. I really like them. I get tired of sandwiches all the time. I also do a avocado tuna pita. A packet of tuna, 1/2 an avocado, chopped tomato, chopped onion, cut up cucumber, lime juice...... mix it up and shove it in a pita. There are some leftovers I can eat at room temperature too, and when I have those, I eat them. I am generally bad about eating lunch at all, but I eat like this when I do...... And I have even done the pitas with a soup on the side for dinner. I try to stay away from crackers, cookies, white pasta (I substitue diced eggplant and various squashes for pasta), rice (brown or cauliflower rice), white breads, etc.

Urbanlamb

I workout in the evenings (at least I do when I remember to bring my flippin' sneakers). I like to make lunch my supper and vicey versa, since I'll eat late (8pm) after my workout.
Invest in a really good lunch box with icepacks that will last the day. Pre-prepare meals by cooking lotsa chicken/fish and a pot of brown rice or quinoa. Portion out meals in tupperware containers with a healthy portion of frozen veggies.
You may have to get used to eating these lunches cold...I know I do that when I haven't the time to go to the cafeteria here at work to nuke it.

Pita sandwiches rock too! Whole wheat pita with a healthy portion of veggies and meat.

Then there's the yogourt/chpopped fruit and nut thing.



*drool*

getting hungry over here, it's almost lunchtime.

ArroganceInStep

If you're ok with the hamburger being cold you can do a taco salad which is really easy to make (especially if you pay the extra for the pre chopped veggies) and can be very healthy. Fat free sour cream and regular salsa are pretty low in calories and I always pack on the veggies.

If I had to pick one thing that helped me stay on track with my diet, it'd be plain non-fat greek yogurt. It's low cal, I find it VERY filling, and it's delicious if you add the right stuff to it. I've had success with pineapple, splenda, blueberries, strawberries, mango, lychee, and protein powder (individually, I don't have time to mix and match a bunch of stuff in the morning). I'm a very big guy, and a 32 oz container with 3 packets of splenda at 730AM keeps me full until 5PM for less than 500 calories.

Veggies and sour cream. Not a proper meal but maybe you could use it to hold you over until school let out?

CoraGregoryCPA

Have you tried not eating your exercise calories back? What happens when you don't?

I tried eating my exercise calories, and the scale is just going up up up up up. It just doesn't work for me. (I've also had some very high days-but it's not a daily routine).

CoraGregoryCPA

Wow! That sounds great!

The aarons best whole wheat pitas are the tastiest I have found. I really like them. I get tired of sandwiches all the time. I also do a avocado tuna pita. A packet of tuna, 1/2 an avocado, chopped tomato, chopped onion, cut up cucumber, lime juice...... mix it up and shove it in a pita. There are some leftovers I can eat at room temperature too, and when I have those, I eat them. I am generally bad about eating lunch at all, but I eat like this when I do...... And I have even done the pitas with a soup on the side for dinner. I try to stay away from crackers, cookies, white pasta (I substitue diced eggplant and various squashes for pasta), rice (brown or cauliflower rice), white breads, etc.

nmzeta

Grab and Eat ideas from the produce section:

Apple
Banana
Citrus fruits (already cut up and bagged)
Berries
Cucumber slices
Bell Peppers
Peanut Butter and celery
Carrots
broccoli florets

erickirb

Try circuit training maybe? Shake up things for your body and keep it guessing? Seems like your body is nice and comfly where it's at and you need to 'surprise' it.

Ok. I do an hour of zumba 3 times a week, and C25K 3 times a week. Maybe I should add circuit.

Add strength training if you don't perform it already.

CoraGregoryCPA

What about some snack tuna packs for snacks. I like Bumble Bee Fat Free tuna pack with 6 whole wheat crackers. String cheese? Individual serving of cottage cheese? yogurt? These are items that could be eatened quickly between change in classes.. I'd hope.

Muscle milk protein shakes? Muscle milk H20 <-- I love those! Some ways to get some protein, not "natural" thought like others are suggesting.

Workout to love it.. not because you have to. Count your calories because it should be a part of life.. not a weighloss plan. If you do that, then you won't give up It's just part of a good life
Don't give up it's life.. keep going...