Frustrated - getting no results - why bother???

Colbyandsage

I used a calculator from another site for TDEE - it came out at a little over 1900. My BMR on this site was 1340 or something. Here's my intake since starting:
1192, 1448, 1313, 1027, 1171, 997, 1762, 1333, 1223, 1478, 1808, 1189, 992, 1509, 1699, 1508, 1002, 1652, 1241. My exercise consists of 25 mins of walking several times a week, plus sailing on the weekends. I usually sail for several hours. I race competitively. It's not a pleasure cruise. Thanks for helping me!
Jackie

And since I can't view your diary, try to eat clean, cut out processed foods, and drink lots of water.

you're undereating.

Listen to Taso. He's right. You need to eat more.

^^^ Yup

Lleldiranne

Add some weights to your workout routine. Also, if your walking is part of your daily routine (nursing student, right?) increase your activity level from sedentary, then don't count the walking as exercise. Your body is used to it. It's still good for you, but it isn't something extra.

Sometimes you lose inches/gain health before you see a change on the scale. Make sure you are eating enough (some people can lose on 1200-1500 a day, other people need more to keep metabolism from tanking), eat back exercise calories, and look at this as a healthy lifestyle rather than a diet. Even if the scale is stubborn, making healthier food choices, portion control, and exercise can reduce body fat, improve cholesterol levels, improve blood pressure, and reduce risk of diabetes. And the scale won't stay stuck forever.

selfishshellfish

If you're short of time to work out, then why not try HIIT?

See this: http://www.biomedcentral.com/1472-6823/9/3

I follow this sort of protocol, using 'virtual skipping' (no rope) and burpees for the work interval. That's all I currently do, plus walking to work, the shops and back.

I choose this approach because it offers a lot of health benefits for the time investment. As a nurse, the evidence-based approach might appeal to you!

PS Oh yes, I meant to say, try tinkering with the amount you eat and macronutrient ratios to find out what works best for you in terms of weight loss. I have found the '3500 calories less to lose a lb of fat' to be a very crude heuristic.

jennkain97

I'm pretty busy, and I don't have a lot of time for even more exercise. I am not looking to be a body builder or fitness guru. i just want to get from 165 to 140 and stay there, and enjoy a reasonably healthy lifestyle, with sailing and walking built in.

I averaged a gross of 1344 cal for the last 19 days! the net calorie intake was lower still!

I went to Paris last year, ate pastries every day, and lost 7 lbs... because I walked 6-8 hours all day, every day! I can't walk all day at home, because I'm not on vacation, i have to work and study. How does a normal person with a busy lifestyle lose weight?

This is why HIIT would be very beneficial. You burn far more calories in the same amount of time, and it raises your metabolism for hours longer than even brisk walking. Also, weights (alternate days w/ HIIT) would help you build muscle to burn more fat faster. You may see a slight increase on the scale when you start lifting (or even when you try a different cardio routine), but this will drop back again pretty quick.

Also, where your calories come from DOES matter. More protein and less carbs will a)build more muscle, and b)retain less water.

Above all else: don't give up!!

stephaniekneld

As a woman and approaching the age of 50, your body has lost muscle mass. Lean muscle tissue helps the body to burn fat efficiently. You will need to do at least 30 minutes of resistance training daily. This will keep your muscle tissue from atrophy. Being sedentary at this age will only allow the pounds to creep on... no matter what you are eating. Buy some resisitance bands that you can carry with you and use them on your lunch break, or after work, or watching TV. You will see results when you build your muscle tissue and keep it lean.

ninerbuff

Hi,

I've been trying to lose weight on and off for several years now. I need to lose about 25 lbs. I'll turn 50 this month.

I have a typically sedentary lifestyle, but I do sail my boat on the weekends, and I do some brisk walking during the week. I'm a nursing student, and one day a week during hospital rotations, I get PLENTY of exercise!

I've been dieting using myfitnesspal for the past 3 weeks now, with an average net of about 1200 calories. I've gone north of 1500 a couple of times when eating in restaurants on social occasions, but I have never gone north of my TDEE. Not once in 3 weeks! I have lost less than one pound, and I am beginning to think there must be something wrong with me, or with what I am doing. I had a physical in December, and I don't have thyroid problems.

Any advice would be appreciated.

Thanks so much!

Jackie

You're sedentary and probably eating too little. Not enough info to make a full assessment though.


A.C.E. Certified Personal Trainer/Group Fitness Instructor
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Been in fitness for 28+ years and have studied kinesiology and nutrition

DiannaMoorer

You should try and squeeze in some exercise to build your muscles. Stronger muscles increase your metabolism. Instead of walking try running instead. It burns more calories in less time. Eat more protein and fewer carbs. It's easier to lose weight on fewer carbs. Make sure you are not eating processed foods. You know,stuff that comes in a box. Good luck!

TrainingWithTonya

Based on a TDEE of 1900 kcal/day, you should be eating a minimum of 1520 kcal/day. If you are calculating TDEE to only mean BMR + normal daily activity and not counting exercise, then you need to eat 80% of your exercise Calories as well. By eating too few Calories, you are basically telling your body to lose muscle because it isn't needed and store fat to fuel whatever activity you do later.

Speaking of activity, it's time to take it up a notch. Walking is great for sedentary, injured, or sick people to start with, but the body will become accustomed to it and no longer see it as extra exercise but more as part of your normal daily activity. Over time the body won't burn as many Calories doing the same activity, so you have to increase the intensity of your workouts in order to see results. I would suggest adding resistance training so that you are telling your body to maintain your current muscle mass (muscle burns more Calories at rest then fat, so you want to keep as much muscle as possible) and will stimulate more fat burning throughout your day.

I know it is difficult to get exercise in while going to school from personal experience. I was doing 18 credit hours per semester to get through my bachelors with my minor, not counting having to do observation hours for part of my clinical experience. I was also driving 2 hours one way to school and back, so that took an extra 4 hours out of my day. On top of that I was running my own business. At times getting my workout in meant taking my books to the gym and reading for class while riding a recumbent bike or walking on the treadmill. I'm not going to tell you it isn't hard to do, because I know it is very hard to make the time! However, you wouldn't leave the house in the morning without taking a shower or brushing your teeth because they are important things for taking care of yourself. Exercise is no different then taking a shower or brushing your teeth! It is, if anything, more important!!! Exercise isn't just about weight loss but also strengthening your heart, building bone density, decreasing risk of cancer, stroke, heart attack, osteoporosis, etc. As a nursing student, I'm sure you understand that you can't take care of anyone else if you don't first take care of yourself. So, no more excuses! Take your books to the gym. Quiz yourself for school and do a push up or squat for every wrong answer you get (or right answer if that is more!). Keep a set of hand weights at your desk and do biceps, triceps, shoulders, etc. while you are studying. You can take a break between chapters or sections of chapters or whatever and do a quick set then go back to studying for a couple of minutes. You'll be surprised because the breaks between studying like that and the added physical challenge in the middle of studying may help you with remembering your material too.

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16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
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