Joined January 24, 2012 and need HELP

nytdreamer80

As stated I joined this site (after losing about 30 pounds starting back in October 2011). I have not lost anything. Maybe a pound or 2, but i keep wavering back and forth and not having any substantial weight loss. I have hit this wall the last almost THREE months. I need HELP. Advice. Anything. I am getting so discouraged. According to MFP I SHOULD be losing weight...but IM NOT!!!

nytdreamer80

I wanted to add that I am in the gym an average of 6 days a week from 45 minutes to an hour and half. I go over on my calories on some days, but not all that much. I should be seeing SOME movement.

lukin128

I can understand your frustration but don't let it get you down.
I only looked through the last couple of days in your diary so this may not apply but it looks like you're taking in a whole load of sodium and your water count is really low at 3 glasses a day.

Try drinking lots more water, more than twice what you're drinking now, to even out the sodium intake because you might be retaining lots of water.

lukin128

Also, I know this goes against what everyone else always says but why not go for a while trying NOT to eat back your exercise calories and see if that has any effect.
You might just need to kick start your metabolism again

nytdreamer80

If I Dont eat my exercise calories I am STARVING. Ugh. I hate this. It seems as though I bust my tail at the gym, am pretty good calorie wise...and NOTHING. the first 30 pounds fell off..now im stuck. since before Christmas.

brookef81

I can see why you are frustrated. Are you doing the same thing at the gym when you go? How about trying a different routine to shake things up a bit?

nytdreamer80

Yes. Sadly I am a creature of habit. So I tend to stick to the same stuff. I do the ARC machine for 30 minutes. Then treadmill. I just started heavy lifting this past week seeing if that will help. I do the ab roller, crunches, jumping jax.

fifrocks

change what you are doing at the gym. You muscles get used to doing one thing and get better at it so you aren't burning what you used to doing the exact same thing. Also, throw in some weights if you aren't already.

lukin128

Also, you might be swapping fat for muscle. Are you taking measurements of yourself regularly to see if there is a difference there, or do your clothes fit better?

PuliGT

Are you taking measurements in addition to tracking weight? Could be that you are losing fat and gaining muscle.

What do you have MFP set to (.5/1/2 lbs a week)?

nytdreamer80

Yes. I take measurements and I havent seen much of inches lost the the last 2 months. So I dont know WHAT IS GOING ON.

moylie

I'm on a three-month plateau, too. Here's a few things that have helped me in the past. Try increasing your calories (i.e. make your goal less per week). If you're exercising that intensely & often, you need more than 1200 per day. Also, when I took a week off of exercising, I actually lost weight. that way. Sometimes you can also spike your calories or zig-zag (hi/low days interchanged), and this mixes it up. Your metabolism evens out, and you have to switch things up to get your body guessing again. I'm going to try eating at maintenance for a week or so, then go back on a deficit to shake it up. Hang in there. I completely understand how frustrating it is. Previous poster is right about sodium, too. Try to have no more than 2,000/day. Cut out processed foods, up your water, drink green tea. Up your protein. Any/all of these should help.

nytdreamer80

I have MFP set to 2 pounds a week weight loss. So I am given 1200 calories a day.

brookef81

Yes. Sadly I am a creature of habit. So I tend to stick to the same stuff. I do the ARC machine for 30 minutes. Then treadmill. I just started heavy lifting this past week seeing if that will help. I do the ab roller, crunches, jumping jax.

How about a different types of cardio, like an eliptical or something else different?

lukin128

Seriously though, try and up your water intake whenever you can - it might even help when you say you feel starving too as quite often a good, large glass of water can fill you up. Sodium is a huge cause of water retention and therefore weight gain. Try the ten minute thing where you feel hungry so you have a drink, then wait ten-twenty mins, if you still feel hungry then eat something but give the water a chance to work.

nytdreamer80

You think something as simple as just switching a machine will help?? Should I do both strength training and cardio each and every day (strength, roated of course). Am I not putting in enough work at the gym? I wear my HRM and I burn between 400-1000 calories when I go depending on what I am doing that day.

PuliGT

I have MFP set to 2 pounds a week weight loss. So I am given 1200 calories a day.

I'm pretty sure that MFP will never recommend less that 1200. What does MFP say is your BMR?

magoch

How are your measurements doing? I know sometimes when I'm working out a lot and building muscle my weight won't change, but the measuring tape (and my clothes) show a difference.

moylie

I have MFP set to 2 pounds a week weight loss. So I am given 1200 calories a day.

Switch it to 1 lb per week, and give that a shot. You will have more base calories, you shouldn't feel like you're starving, then you can try only eating a portion of exercise calories back. I'd never be able to survive on 1200 per day, either! You shouldn't have to constantly feel hungry!

jamiem1102

Honestly, I think you should just switch up your routine. Maybe try taking a break from working out for a couple of days. I've read a lot of threads where people have had a lot of success at spiking their calories for a few days, and their body gets back on track.

Either way, I believe that you just need to change what you do for a small period of time. Maybe try an aerobics class or the elliptical instead of the treadmill. It'll shake your muscle memory up. Good luck!

PuliGT

You think something as simple as just switching a machine will help?? Should I do both strength training and cardio each and every day (strength, roated of course). Am I not putting in enough work at the gym? I wear my HRM and I burn between 400-1000 calories when I go depending on what I am doing that day.

Cardio is great for your health, but Strength training will be better for losing fat. Most people recommend 2-3 days of ST in addition to doing cardio. (You may only want to do full cardio on the days you aren't doing ST, I'm just starting out so still a lot for me to learn)

alyson820

Try taking a week off from the gym and up your calorie intake. It sounds counter intuitive, but your body might be too used to the deficit. You probably won't gain much in a week, and then stepping back into your usual swing will shock your body into losing weight again.

parsnips1980

i might be way off....but i just glanced back at a few days and i'm wondering if maybe you aren't counting everything, and maybe not getting the amounts quite right. a few examples....when you have a subway veggie sub, you say no cheese, but what about sauce? (i get them all the time myself and can't imagine one without at least a bit of mustard!) on a salad you said that you had 2 tbsp of croutons, but i would estimate that as being about 4 croutons (if that's the case, what's the point? throw a few more on there!), and french fries...was there any ketchup involved? i know i had trouble at first with thinking about every little thing i ate (think sauces, extras, seasonings, drinks, etc) so at first i tried to over estimate to account for little things i might have forgotten. it might seem like not enough to worry about, but it all adds up! however this being said, i'm interested to know if this is the case or not because i seem to have hit this plateau myself over the last couple of weeks. good luck to you though!

artemis222

I'm not trying to be critical. I'm giving you an honest opinion. (Emphasis on opinion :P ) I have to work everyday on these problems, as well. So, I know how hard it is.

I took a look through your food diary. You seem to be going over your macros by quite a bit everyday. And, while you don't go over on calories everyday, it looks like you do quite often. Not by much, though. I find that when I go over on my fats and sodium especially my weight goes crazy. You really need to cut the sodium first, I think. Its one of the easiest to cut, IMO. So, yeah, first thing that I would do is take a really good look at your food intake.

Switch up your routine. Do strength AND cardio. You don't necessarily have to do more. Just different.

amykens

I started this road on January 3rd but did not join MFP until February. When I first started it seemed so easy, then as I became more active I started STARVING too. I had to tweak what and when I ate. I have to make sure to have a lot of protein in the morning and then with dinner and that seems to have worked. That way I don't have to always eat my exercise back, and I am not cranky hungry.
Way to go on the 30lbs!! You look great, try some measurements and maybe you will see the difference there. You are building and toning; I bet you are just to close and can't see what others see.

tori_yates

I had a similar problem and became quite fed up. I ended up having a week off exercise and I ate and drank more than I usually did. Then I went back onto 1200 calories a day and within a week I had lost 3lb! The body is weird, I don't know how that happened but it worked and it seems to be what other people are saying too. Have a week off, see what happens!

uk_ja

I wanted to add that I am in the gym an average of 6 days a week from 45 minutes to an hour and half. I go over on my calories on some days, but not all that much. I should be seeing SOME movement.

-/+ = Remaining Calories
Sun 19 -150
Sat 18 +233
Fri 17 -331
Thur 16 -220
Wed 15 -430
Tues 14 +1598
Mon 13 +634

So for the previous week if your calories goal was correct you over ate by 1334 calories.
Carrying this on

Sun 12 +203
Sat 11 -995
Fri 10 +433
Thur 9 -689
wed 8 +632
Tues 7 +42
Mon 6 -381

This week you was -755

I went back through your diary and there are more than just some days that you go over, it looks like you have MFP set up with a 2lb a week weight loss so you are right to eat back your calories but you need to really focus on your diet and become more consistent with your daily totals, going over by 1300 and being under by 755 hurts your weight loss and it explains the problems you are having.

i would suggest you keep the same routine but really focus on keeping you diet at you calories goal of 1200 + Exercise. When you manage this it should restart your weight loss.

nytdreamer80

Thank you everybody. I know sodium is an issue I am really having trouble getting in control. Seems to be in everything I eat. I guess looking back at my diary I am not as consistent as I would have thought to be. I guess I just feel I am doing so much better with my food choices then before ( eating fast food sometimes up to 2 times per day). I just got back from the gym and I did strength training, and 30 minutes of cardio. I did 10 min on treadmill at 15 incline, 5 min on the arc, and 15 on bike. I never do the bike bc it doesn't burn many calories but i was just trying something different.
Any more advice???? Critical or not, I just want to begin to LOSE again.

nytdreamer80

Anyone?

StephTheBookworm

I 100% understand your frustration. I don't have any advice except to maybe talk to your doctor or a trainer, but just wanted to let you know you're not alone!! This is a tough, journey.

jbholla

I had to get over a "hump" and then I didn't eat my exercise calories. I think it was when my stomach finally shrank a little and also when I had little successes, it boosted my confindence and my will power. I do exercise to eat, though that may sound weird, but it sure does help me. I was given 1200 calories a day and that isn't very many, but with exercise and staying under my calorie count on most days, it has given me success. Sodium is in things you wouldn't imagine and so are sugars, I have been really enlightened! Good luck to you!