Am I doing this right??? I need help!!!

Jaymie

Hi Im Jaymie and Ive joined MFP since mid april. I have lost about 4pounds (2kilo). Thats just less than 1 kilo per month.

Is this amount of loss too little? I read of other people losing like 4pounds in 2weeks, and here I am struggling to lose it in 2.5months.

My recommended daily calorie intake is 1200. Most weekdays I try to go a little under, because I always go over in the weekend. Weekends I find it so hard to stick to my calorie amount. So weekdays I go under hoping that this will compensate for when I over eat in the weekend.
Is this ok on the body? to cut back on calories one day so you can eat a bit more the next? So what Im essentially doing is saving calories. I have a friend that is on the weightwatchers program and they do this. They save 'points' so the next day they can eat a bit more of these 'saved points'

Im not sure if this is a wise thing to do.. and the fact that its taking me soooo long to lose weight, is this the reason why im taking too long to see any progress??

Or do I just need to be a bit more patient and try to eat the right calorie amount each day rather than have a day over eating then a day under eating?

NOT SURE WHAT TO DO!! HELP PLEASE!!

Another issue I have is... Im always hungry. I cant eat too much carbs because that a huge amount of calories so I eat a lot of veges but im still hungry!!!

I do exercise at least 4times a week.. so why am I always hungry!! I find since I started MFP I really am craving sweets (cakes and biscuits) why is that??? is it because my body is not use to the lower amount of calorie and its trying to make me eat the way Im use to??

I would appreciate some thoughts or advice.. feeling a bit low about all this..

Learning2LoveMe

How often are you eating and what are your meals like? How much weight do you have to lose?

Personally, I would stay as close to 1200 every day as possible. If you go under too much you can cause your body to go into starvation mode and it will hold onto your fat. Try to stick near 1200 on the weekends too, if you're going to crazy on your calories you will gain weight. Also make sure you eat back some or all of your exercise calories as well.

Hang in there! The most important part is that you ARE losing. :flowerforyou: :hug:

kitty_cat023

are you tracking your calories on the weekend? because you could be going WAY over what you should on the weekend, then negating what you did during the week (even including the extra calories saved) - maybe try to see how many you are going over all week, and see if the calorie deficit is the same as what the plan suggests (shifting calories or not) - also, if you are aiming to lose 1 pound a week, you have less of a buffer to see big numbers lost on the scale every week (especially if you are going way over on the weekend)

another possibility would be drinking enough water, or being "loose" on your food measurements, be strict! the only person you are cheating is you! - if none of this applies, then just be patient, sometimes it just takes awhile!

kitty_cat023

also, if you aren't already doing so, maybe try to exercise more! muscle burns more calories than fat, and then you can eat more that day due to the extra calories burned! anyway, hope this helps! stick with it!

SHBoss1673

13 pounds to go, 1/2 pound a week is exactly where you should expect to be! No two ways around it, you are doing perfectly.

Jfowro

I have to agree. I would try to stick to the 1200 a day most days, including weekends. I've been real focused on making every calorie count. Even if I have excess calories to eat from exercise or whatever, I resist the urge to eat just anything and only eat things that are whole grain, fresh fruit or vegetable, lean protein, etc. When I do this I find that I'm not hungry and have fewer cravings. I also try to keep my metabolism going throughout the day by eating about 150 calorie snack between meals. This also helps me make better choices at meal times. Stick with it. It will happen.

LaurelFisher

HELLO.....YOU DIDN'T SAY HOW MUCH YOU WEIGH OR HOW MUCH YOU WANT TO LOSE. THE MORE YOU WEIGH, THE EASIER IT IS TO LOSE WEIGHT, IN THE BEGINNING. I WEIGHED 221 ON JUNE 1. I LOST 7LBS THE FIRST WEEK EXERCISING EVERY DAY, EITHER WALKING, RIDING MY BIKE OR DOING WALK AWAY THE POUNDS AND STAYING AS CLOSE TO 1200 CALORIES AS I COULD. I AM NOT SAYING I COULD DO THAT EVERY WEEK. BUT I FIGURE IF I COULD LOSE AT LEAST A POUND A WEEK, THATS 52 POUNDS IN A YEAR. YOU DON'T LOOK AS IF YOU NEED TO LOSE THAT MUCH WEIGHT. I WISH YOU MUCH LUCK....

rbeglen

I know that the recommendation might say to eat 1200, but that may not be enough calories for your body. What is more important is to eat healthy foods and exercise at least 4 times a week. Walking is the best exercise. Also, make sure you are consuming enough water. Drinking plenty of water will help you lose weight. Fiber and protein are also your best friends. Good luck to you, and remember that starving will not help you lose weight it will only make you gain more.

adopt4

If you're losing, and not gaining or plateauing, leave well enough alone. When you plateau or if you start gaining, you know you are eating too little. And YES track the weekends, even if you do go over know what you are eating and how much. You can't really "save up" calories... if you go over your allotted calories in a day - 3500 more than you need to you can gain a pound - your body does say, well, I have 300 from this day, 50 from this day... etc. Also eat your exercise calories if you hit a plateau or gain (and when that happens, you will gain for a bit because you were in starvation mode, and then it will come back off). But I say, you're doing great with the little you have to lose, and it's working, so leave well enough alone.

Eat more protein/fat/fiber to feel fuller longer, for me, a small handful of almonds (12, which is 1/2 a serving) is my trick to feeling fuller longer. And if you're starving, - drink a bunch of water. Eat celery, lettuce... if you go over your cals on lettuce and celery, well, at least you're going over on good for you stuff! I believe that if we can't stay within our allotted calories, eventually, we will fail because it's a no-win situation. In the beginning I ate constantly, carrots (which I've since discovered are high in sugar, oh well) celery and plain lettuce leaves so that at least I was chewing on something good for me rather than junk food. It worked, and the hunger goes away. I recently had to drop my goals from 2 pounds a week to 1.5 because I couldn't live within the calories allotted on non gym days, when I didn't have added calories to eat. Once I did that, the few hundred calories difference is all I need to stay under on those days without feeling hungry. It made me be successful.

Jaymie

Thanks everyone for your advice and support.

Im trying to lose 17.6pounds. Well Im down in NewZealand and we use kilos here so Im trying to lose 8kilos. Im currently 57kilos and I would like to be about 50. Im not very tall (150cm) so my BMI is on the higher end, I would like a BMI of about 20. I do feel the extra weight in my middle zone :grumble:

I do track my calories in the weekends, it usually hovers around 2000calories, I had a bad weekend once and that was 2500 calories. Im trying really hard to discipline myself in the weekends but its so hard. Especially when I have been on 1200 during the week and feeling constantly hungry. Weekends I socialise and mingle with my friends and then I just lose control. TERRIBLE I know!!!

So I will try not to under eat during the week and hopefully this will make me less inclined to binge in the weekend.

Oh yeh I have been snacking on a lot of carrots also... is that a no no? because of the sugar content?

Jaymie

I have had mixed information about the starvation mode? does anyone have any literature on it that I can read.
It does make sense that the body starts to save calories if you don't eat enough but then I read on a weightwatchers forum that that was false...

so confused..

weaklink109

:drinker:

I have had mixed information about the starvation mode? does anyone have any literature on it that I can read.
It does make sense that the body starts to save calories if you don't eat enough but then I read on a weightwatchers forum that that was false...

so confused..

The info on the weight watchers forum was FALSE. I, and any number of people on this site have proven to ourselves that if you don't eat ENOUGH, your body will "reward" your efforts by becoming more "efficient" and lowering your metabolism so it will get the most out of what you do eat. Result? Weight loss comes to a screeching halt and if you even LOOK at a picture of something high calorie, you might gain. :grumble: This is an exaggeration, of course, but that is what it FEELS like.

On the other hand, I have had GREAT success with zig zag calories. Quite simply once every 3 to 4 weeks, on one day I eat anywhere from 800 to 1500 OVER my usual 1200-1200 calories a day. I usually coordinate it with a special occasion or night out for dinner when I want to be able to enjoy myself without having to count every calorie. I still eat healthy things, but perhaps larger portions of veggies or meat, and I will treat myself to dessert and maybe a glass of wine or a cocktail.:drinker:

I have been at this for almost 9 weeks now, and between the walking I do daily (3-5 miles a day, during the week; up to 6-7 7 miles ea day on weekends) and the calorie management I mentioned, my metabolism is working well enough that even the week I couldn't exercise, due to recovery time for a fall off of a bicycle, I STILL lost 1.5 lbs. by continuing to keep my calories at around 1200 per day.

I have quite a bit to lose, but I can tell by the way I am progressing that my metabolism is staying up, and that is half the battle. In the first 8 weeks, I lost 18 lbs.

If you want more details about zig zag calories, google search that term and you will find plenty of info.

Good luck!!:flowerforyou:

Jaymie

WOW zig zag calories! that sounds like something I can do.

So this may be a dumb question but,.. if I exercise and I have extra calories to eat. I have to use those calories also or I can still stick to 1200 per day.

For example I exercise and lose 300calories.. this means I MUST EAT 300 calories more??? it seems like it defeats the purpose of exercising!!!

But I find it easy to eat extra calories.. so I can definately do that if I have to.

will go check out those sites now.. thanks so much!!!

kitty_cat023

well the way this program is designed is that, based on your lifestyle (desk job, whatever) it creates a daily calorie deficit regardless of whether or not you exercise. however, if you exercise you are able to eat more! as you've pre-burned the calories you are allowed to consume. that was a bit confusing for me to get my head around at first, but basically, by exercising you are earning the right to eat more food, so perhaps thats how you can get your "fix" for a cookie or something, because you earned the right to eat it!


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mkwood10

Go to the General Diet and Weight Loss Help message board and read the NEWBIES threads and the EATING YOUR EXERCISE CALORIES thread. Good stuff to know - helps you understand why your body is not allowing you to lose weight!!

Good luck - it will take time, but you can do it!!!:flowerforyou: :flowerforyou:

rbeglen

The secret is to learn what your calories are coming from. Caloric energy comes from fat, proteins and carbohydrates. These can be broken down into groups. A person can eat 2500 calories a day and not feel guilty. I wouldn't recommend it all the time but you can do physical activity to burn off the extra calories. Don't let a slip up of eatng more calories than usual bother you. Your body needs fuel to burn calories. It is better that you eat more and exercise, than starve and sit on your butt!! Don't worry, be happy, and good luck you'll be fine.

Jaymie

Thanks for your support..
Im finding that 4 days a week im ok.. but 3 days a week I usually slip up..
Im not kicking myself and moping about it anymore.. But I am trying my best not to have splurgest too often.
Im going to just try and eat my recommended calorie amount and eat my exercise calories...
Its just sooooooo HARD not to over eat.. I dont know how people here maintain there discipline!!!!

:sad:

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twocats

OK - you guys may not agree with me on this but here goes...

In my opinion I think this journey towards health is a complete lifestyle change. It's not about deprivation, being hungry all the time or obsessing over food.

For me, and I'm very new here, my goal is to eat enough calories so I'm not hungry. Eating slowly so I truly enjoy my food and being much more active. I'm not on "a diet" but I'm on a transformative journey; creating a lifestyle that will allow me to be healthy and move until I'm 99:) grin:)

If you deprive yourself so much that you feel compelled to way overeat on the weekends, then my humble opinion would be that you may need to re-evaluate what you eat, when you eat it; how many calories you are getting; how much artificial sweetener and processed foods you're taking in and go from there. There is a reason your body is screaming for treats and extra calories on the weekends.
I have read that once we get away from processed foods, sugar etc. that our bodies lose those cravings and we really want more fresh, whole foods to feel good.

Good luck to you as you create health and wholeness for yourself. Have a great day!

mkwood10

OK - you guys may not agree with me on this but here goes...

In my opinion I think this journey towards health is a complete lifestyle change. It's not about deprivation, being hungry all the time or obsessing over food.

For me, and I'm very new here, my goal is to eat enough calories so I'm not hungry. Eating slowly so I truly enjoy my food and being much more active. I'm not on "a diet" but I'm on a transformative journey; creating a lifestyle that will allow me to be healthy and move until I'm 99:) grin:)

If you deprive yourself so much that you feel compelled to way overeat on the weekends, then my humble opinion would be that you may need to re-evaluate what you eat, when you eat it; how many calories you are getting; how much artificial sweetener and processed foods you're taking in and go from there. There is a reason your body is screaming for treats and extra calories on the weekends.
I have read that once we get away from processed foods, sugar etc. that our bodies lose those cravings and we really want more fresh, whole foods to feel good.

Good luck to you as you create health and wholeness for yourself. Have a great day!

Amen to that!! VERY GOOD ADVICE....:happy:
Life is a journey, and you have to decide how you want to feel about yourself on that journey. Once you get used to eating healthier, the old junk food stand-bys will lose their appeal.
Keep working on it - you'll get there!!