in need of help

jdsmom0104

Mfp doesn't exactly make the forums easy to see new notifications, so ur more than welcome to email me also....

I've been working out for 18m now & have lost 40# & still have another 20#- give or take to go. I joined in Feb & @ this point over 55 days of log ins. Very rarely go over calorie goal (my diary is open) & always have some kind of workout in. No less than 30 min a day, ranging from boot camp, cardio kick boxing, zumba & jillian Michael's videos. I'm almost thru with the 30DS & I'm very disheartened with the lack of results. I'm not seeing the scale or tape measure show smaller numbers. So many ppl have great results & I shouldn't compare myself... But I'm seeing nothing. I will hopefully join a gym to get weight training in & will start to jog more... But Idk what else to do.

PLEASE HELP!!

jdsmom0104

Bump

AZKristi

Your diary isn't open.

Sarauk2sf

My first instinct is to tell you that you are overtraining and need a 'diet break', but for folks to help, you should open your diary to the public.

jdsmom0104

It's open... Maybe to friends only... Check back in a few... Will check it now

jdsmom0104

Open now =]

Athena98501

Open now =]

Gotta say, mad props! You eat like a nutritionist!

cmriverside

Out of the last six days (not counting today) you've left several hundred uneaten calories every day. One day you left 900, the rest were in the 300-500 range.

First, how did you come up with 1390 as your Goal? With 20 pounds left to go, you should be set at "Lose 1/2 pound per week". That alone should put you at around 1600-1800 cals a day. BEFORE exercise. You are asking your body to essentially work all day, then exercise, and all on about 1300 TOTAL calories a day. No wonder. I'm surprised you aren't tired all the time. I didn't even bother to look at what you are eating. You need to fix your intake.

Reset your goal. Eat your exercise calories. You can't afford not to at your weight.

Lightbulb1088

remember veggies and fruits have way less calories so eat more of those. I was told if I eat my cals in veggies and fruits for the day I would not be able to eat all of my cals in a day. Maybe try adding 1 more glass of water too!

jdsmom0104

Open now =]

Gotta say, mad props! You eat like a nutritionist!

Ha! Tx...

mrsmel55

you should check out the group...eat more to weigh less....there is a lot of interesting info there. I don't think you are eating enough...from everything I have read you need to eat at least your BMR...You can find out how to figure out all the numbers. It seems to be helping me.

jdsmom0104

Out of the last six days (not counting today) you've left several hundred uneaten calories every day. One day you left 900, the rest were in the 300-500 range.

First, how did you come up with 1390 as your Goal? With 20 pounds left to go, you should be set at "Lose 1/2 pound per week". That alone should put you at around 1600-1800 cals a day. BEFORE exercise. You are asking your body to essentially work all day, then exercise, and all on about 1300 TOTAL calories a day. No wonder. I'm surprised you aren't tired all the time. I didn't even bother to look at what you are eating. You need to fix your intake.

Reset your goal. Eat your exercise calories. You can't afford not to at your weight.

According to mfp when I set it up... With my goals etc I was given 1200 calories. I couldn't do that. spoke to someone (a fitness pg on fb) and she told me to up it to 1400. I generally stick with that & don't eat my exercise calories. I do take supplements, like suma which has completely helped with my fatigue... Before my lifestyle change

Sarauk2sf

Out of the last six days (not counting today) you've left several hundred uneaten calories every day. One day you left 900, the rest were in the 300-500 range.

First, how did you come up with 1390 as your Goal? With 20 pounds left to go, you should be set at "Lose 1/2 pound per week". That alone should put you at around 1600-1800 cals a day. BEFORE exercise. You are asking your body to essentially work all day, then exercise, and all on about 1300 TOTAL calories a day. No wonder. I'm surprised you aren't tired all the time. I didn't even bother to look at what you are eating. You need to fix your intake.

Reset your goal. Eat your exercise calories. You can't afford not to at your weight.

^^this

What you eat is really good - you should eat more, and add some more fats in - your fat intake is very low.

It sould like you have been at low calories and burning a lot for quite a while now. I really would suggest eating at what would be your maintenance for 4 - 6 weeks to give your body a break. Then resume with a much smaller deficit. Sounds a bit drastic, but you have probably been undereating for quite a while.

ETA: you are overtraining also. I would recommend backing off the cardio workouts and when you start the gym - lift heavy weights, not do more cardio - but make sure your fuel those workouts.

jdsmom0104

Out of the last six days (not counting today) you've left several hundred uneaten calories every day. One day you left 900, the rest were in the 300-500 range.

First, how did you come up with 1390 as your Goal? With 20 pounds left to go, you should be set at "Lose 1/2 pound per week". That alone should put you at around 1600-1800 cals a day. BEFORE exercise. You are asking your body to essentially work all day, then exercise, and all on about 1300 TOTAL calories a day. No wonder. I'm surprised you aren't tired all the time. I didn't even bother to look at what you are eating. You need to fix your intake.

Reset your goal. Eat your exercise calories. You can't afford not to at your weight.

Question... Y should I eat my exercise cal? Many days I'm not hungry & others, seeing the extra cal would have me eating the wrong things =/


According to mfp when I set it up... With my goals etc I was given 1200 calories. I couldn't do that. spoke to someone (a fitness pg on fb) and she told me to up it to 1400. I generally stick with that & don't eat my exercise calories. I do take supplements, like suma which has completely helped with my fatigue... Before my lifestyle change

jdsmom0104

remember veggies and fruits have way less calories so eat more of those. I was told if I eat my cals in veggies and fruits for the day I would not be able to eat all of my cals in a day. Maybe try adding 1 more glass of water too!

I don't always remember to log my water =/ I do eat a good amount of veg but of course there's room for more =]. I do sometimes juice them but don't really know how to log it bc I can't keep track of how many oz each thing weighs

jdsmom0104

you should check out the group...eat more to weigh less....there is a lot of interesting info there. I don't think you are eating enough...from everything I have read you need to eat at least your BMR...You can find out how to figure out all the numbers. It seems to be helping me.

tx, gonna look into it... But bmr?

jdsmom0104

According to mfp when I set it up... With my goals etc I was given 1200 calories. I couldn't do that. spoke to someone (a fitness pg on fb) and she told me to up it to 1400. I generally stick with that & don't eat my exercise calories. I thought the extra cal burned was more fuel for weight loss.. not a step in the wrong direction????....

jdsmom0104

Bump

Need all the advice I can get

Sarauk2sf

According to mfp when I set it up... With my goals etc I was given 1200 calories. I couldn't do that. spoke to someone (a fitness pg on fb) and she told me to up it to 1400. I generally stick with that & don't eat my exercise calories. I thought the extra cal burned was more fuel for weight loss.. not a step in the wrong direction????....

The way that MFP is set up - you are supposed to eat your exercise calories back (or most as sometimes the estimates are a bit high). There is a deficit already included in the base number - of you do not eat them back you create too large of a deficit for a sustainable healthy weight loss.

jdsmom0104

According to mfp when I set it up... With my goals etc I was given 1200 calories. I couldn't do that. spoke to someone (a fitness pg on fb) and she told me to up it to 1400. I generally stick with that & don't eat my exercise calories. I thought the extra cal burned was more fuel for weight loss.. not a step in the wrong direction????....

The way that MFP is set up - you are supposed to eat your exercise calories back (or most as sometimes the estimates are a bit high). There is a deficit already included in the base number - of you do not eat them back you create too large of a deficit for a sustainable healthy weight loss.

Ok, well, that makes sense

jdsmom0104

Thanks so much for the advice... As I sit here a lil overwhelmed. I'm very proud of the way I eat... & feel I have no sense of self control @ times, but I underestimate myself bc I'm always under goal... I'm just hoping I don't sabotage myself my eating the wrong things with the extra cal I will up it to... Trying to decide what to increase to... 1500 sounds decent... Right?

JoniBologna

Eat your exercise calories. It is absolutely true that the closer you are to the goal the smaller your calorie deficit should be. Look at your calories each day as a target and not a suggestion!

Sarauk2sf

Thanks so much for the advice... As I sit here a lil overwhelmed. I'm very proud of the way I eat... & feel I have no sense of self control @ times, but I underestimate myself bc I'm always under goal... I'm just hoping I don't sabotage myself my eating the wrong things with the extra cal I will up it to... Trying to decide what to increase to... 1500 sounds decent... Right?

I actually think you need a diet break. 1500 is probably too low. To get a better estimate, I would suggest you calculate your TDEE (calories burned in a day). Try www.fat2fitradio.com and go to the BMR calculator. You put in your stats and then either:

1) pick sedentary for the table plus eat exercise calories back or
2) pick the activity level you are at including exercise and eat that amount every day and do not eat exercise calories back

Remember - a deficit is included in these numbers already.

Try eating at that level for at leats 4 weeks and see how that goes. After that - tweak as necessary.

And please also think about dialling back the cardio and starting strength training.

ETA: to be honest, you are eating so well now - anything you add will not be 'bad'. To get a better fat and higher calorie level, add avocados, peanut putter, nuts, seeds, full fat greek yoghurt etc,

jdsmom0104

Rx... Always wonder why when I close my diary, I'm "promised" a 10# loss in 5 wks but can't get the #s to go down

Sarauk2sf

Rx... Always wonder why when I close my diary, I'm "promised" a 10# loss in 5 wks but can't get the #s to go down

Ignore that - it tells me I will lose like 0.2 lbs in 5 weeks - I am losing about a lb a week.

Athena98501

Out of the last six days (not counting today) you've left several hundred uneaten calories every day. One day you left 900, the rest were in the 300-500 range.

First, how did you come up with 1390 as your Goal? With 20 pounds left to go, you should be set at "Lose 1/2 pound per week". That alone should put you at around 1600-1800 cals a day. BEFORE exercise. You are asking your body to essentially work all day, then exercise, and all on about 1300 TOTAL calories a day. No wonder. I'm surprised you aren't tired all the time. I didn't even bother to look at what you are eating. You need to fix your intake.

Reset your goal. Eat your exercise calories. You can't afford not to at your weight.

I had thought this too, because I hear it so much. I didn't say it because I'm not an expert, and I've only heard it from lay-people. Given that what she's been doing hasn't been showing results, it would certainly be what I would try in her place.

jdsmom0104

Rx... Always wonder why when I close my diary, I'm "promised" a 10# loss in 5 wks but can't get the #s to go down

Ignore that - it tells me I will lose like 0.2 lbs in 5 weeks - I am losing about a lb a week.

Holy Crap! Tx, I needed to hear that! Think I love u. Hahahaa lol

Athena98501

Can you tell me what suma is?

jdsmom0104

Can you tell me what suma is?

Here's a pg on it... But its an herbal supplement that helps me with my energy level... But has other benefits
I couldn't go half the day w/o a 10am crash... Nowadays I can be up from 5am-11 pm or longer w/o the drag
http://www.herbalextractsplus.com/suma-root.cfm

jdsmom0104

Of course, all this talk @ food got me hungry... So I had a bowl of cereal... Think I'm gonna have another. Lol.

Athena98501

Thanks for that. Fatigue is a huge issue for me (sleep disorder & CFS). I'll give this a try (after checking on interactions, of course).