Frustrated Newbie W/ questions

jedwards27

I decided a month ago it was time to make some lifestyle changes & lose weight. I started running first until I hurt my knee & now I've been doing exercise videos in my living room. I started with a 1500 calorie diet & after no results bumped down to a 1200 calorie diet. I've been doing really well with that & try to exercise at least 4 times a week. I'm still not really seeing results. Myfitnesspal shows that I've lost 3 lbs, which is a little deceiving because I gained 2 lbs in the beginning & lost them right away. It's counting those two lbs as lbs lost.

Here's the questions
If I workout & earn extra calories, should I be eating those or using them as my deficit?
I was looking at my charts & it shows a weekly deficit, should that weekly deficit be 3500 if I want to lose a pound a week?
I'm not much of a water drinker, (never really have been a big fluid drinker during thd day) I've heard that if I drink more water, the weight will start falling off. Is this true?
I eat a lot of pre packaged meals like lean cuisine, which are high in sodium. Could this be contributing to my weight not changing?
Everyone keeps saying, don't worry you're building muscle & that's why your weight isnt changing. How long could this statement even hold true. Eventually that "muscle I'm building" has to start helping me lose weight, right?

I'm really growing quite frustrated with this. I don't expect overnight results, but I do expect some results. I'm trying my hardest to trust that the science is there & that eventually it will work. But I can't help thinking I'm doing something wrong.

Any insight would be greatly appreciated. I made my log public so you can see it. I also have pics on my profile if you want to see to look for changes.
I am 31 years old
5'3"
Forever 129 lbs

andrew109

Be careful with this one - this is where you need balance. At your age height and if you are wanting wieght loss, I think you should be around a 1500 calorie diet. You should still be eating part of what your exercise gives you back - if not, you are "starving" your body and it will store fat instead of burn it. Water is HUGE - you need to stay hydrated, the high sodium in pre-packaged meals is a killer - avoid them if you can. Make sure you are using some sort of a recovery fluid - I use protein shakes(powders you can pick up anywhere) after your workouts and if your knees are hurting - maybe you need different shoes? Recommended for workout videos are cross-trainers instead of running shoes - I do the Insanity videos and my wife does the Biggets Loser on the Wii - I haven't had any issues in my running shoes, but stabiolity is a must for those types of exercises. And yes - Your muscle that you build will definitely burn the fat. If you want to make sure it is doing something, track your measurements, not your weight. Keep it up and hang in there.

pavanneh

Great Response Andrew. As you gain muscle you may gain weight at first too. It is best to use measurements and how you fit in your clothes to notice the best results sometimes. The scale is really not reliable for this sometimes.

xipow

I find that I eat a portion of my exercise calories. It depends on how hungry I am. I do not want to feel hungry as that leads to a binge. You want to eat clean, highly nutritious food, that is calorie sparse to feel full. It takes time and weight loss comes in spurts rater than at a consistent rate.

Squidgeypaws007

Heh, there are lots of topics on the forums that debate these questions and I'm no trained expert but I'll give you the info I have learnt so far

1. I would yes, you need to maintain something called your BMR (basal metabolic rate) which will ensure your body continues to function correctly and still lose the weight. You can find this number at sites like: http://www.fat2fitradio.com/tools/ don't eat below the BMR number, and many say eat BMR + 200

2. In theory yes

3. Drinking more water will allow your body to release more that is stored in the cells of your body. This is a contentious point though, some people drink hardly any, some drink loads. Just make sure your urine is light coloured and doesn't smell.

4. Probably yes, excess sodium will cause your body to keep water - principles of osmosis see above point ^^

5. The weight you're keeping isn't going to be muscle, unless you're genetically gifted. It's more likely to be water that your muscles are holding onto to repair themselves having being used more than before. And yes, muscle requires more energy per Ib than fat to maintain, so in theory you'd be burning more. But ofc your weight will have gone down, as will the energy requirements of your body....so.....it's all about balance

Hope that helped, I'm sure someone much more knowledgable than me will come and tidy up my statements

jedwards27

Ok it sounds like I need to
1. Intensify my workouts to start burning more calories.
2. Stop eating lean cuisines & other canned/pre packaged foods
3. Drink more water

Hopefully then I'll start seeing more results.

Squidgeypaws007

And eat enough! :P

Good luck

susiesweets

What Andrew and PU239 Said they are both good answers!

Just don't feel discouraged when starting out. Try changing things up in your diet a little add some more fresh unprocessed meals instead of the frozen " Health Foods". I find that most of those frozen foods really aren't that satisfying and are loaded with calories compared to something you could make at home. (Pasta is a delicious devil best served warm and saucey or rice warm and buttery) You'll get there! It's not easy and it's certainly not always fun but over time you'll see results just make sure you eat enough (should always be over 1200 calories) so your body can make those lovely muscles you're trying to build. You can do this! Hang in there!

heybales

Ok it sounds like I need to
1. Intensify my workouts to start burning more calories.
2. Stop eating lean cuisines & other canned/pre packaged foods
3. Drink more water

Hopefully then I'll start seeing more results.

You forgot the most important one.

Eat more.

Haven't you already proved going lower was not the answer. Exercising more to cause even less for the body to use is the same as eating even less.

Eat more than 1500, that was probably too drastic a cut from what you used to eat and scared your body, and/or it is too low in general.

What did you used to eat daily as calories with previous life?

ttillman19

bump

jedwards27

You forgot the most important one.

Eat more.

Haven't you already proved going lower was not the answer. Exercising more to cause even less for the body to use is the same as eating even less.

Eat more than 1500, that was probably too drastic a cut from what you used to eat and scared your body, and/or it is too low in general.

What did you used to eat daily as calories with previous life?

Oh, probably 2-3 times the calories I eat now.

AllTehBeers

*snip*

I am 31 years old
5'3"
Forever 129 lbs

Also realize at this weight, pounds are not going to "fall off." Focus more on hitting your macros and body fat%.

jedwards27

Also realize at this weight, pounds are not going to "fall off." Focus more on hitting your macros and body fat%.

At this point I think I would throw a party if I hit and stayed at 127! :laugh:

JacksMom12

Your weekly deficit should not show 3500! If you hit your target you are on point because MFP already includes your deficit. That would actually mean you have a 7000 calorie deficit, assuming you have it set at 1 lb, which I'm sure you don't because you are on 1200. If your weekly chart says you are at a 3500 deficit on top of MFP's 7000 deficit built in for you... Sounds like you're severely under-eating. How many calories a day do you average?

islandnutshel

I will try to give you a few ideas as to what might be going on, but everyone has to experiment to find what is working for their body.

Diet. You do eat some healthy foods, and there is room for improvement. I would slowly change over the processed meals with real food. If you like meal salads, try taco salads with cottage cheese instead of sour cream, and fresh mashed avocado and salsa. I add hot scrambled lean beef or chicken mixed with sauted (in broth) onion garlic, grated carrot. Sprinkle with a little cheese and garnish with a small amount of corn chips..... SO filling. Just learn a new meal a week.

Now to the calorie eating question. This one is where you get confusing answers. Simple solution, let MFP do the calculations. When you fill out the settings, make sure you don't over estimate you daily activity level. Seditary is a safe bet if you add in all your exercise.
Then choose your weight loss speed. For you, because you are close to your goal weight, should be at the -1/week. If you choose to go to the -2/week then MFP will have set you at your highest deficit, and you should eat the calories that are set for you as well as your exercise calories. (there is a little wiggle room if you have a yourself set at -1/week, then I would eat back half your exercise calories.)

The big question you need to ask yourself is do I want my body to get used to surviving on low calories and make it harder to lose weight in the future. If you do that you will be running on fumes, feeling tired because your body will be lacking the energy to move. You will also not be getting enough nutrients that make your skin and hair shine, your gums healthy, your muscles strong, and you brain to function.

If you want all the benefits that come with a healthy body, then give it lots of water, good food, and daily exercise. Healthy looks and sounds so much more intelligent than skinny and low on blood sugar.

jedwards27

If I add more calories, what types of foods do you suggest that I start incorporating into my diet?

I've been 1200 for a few weeks now, so I've gotten used to it. I don't want to just throw in ice cream or other not so good for me things just to reach my calorie goal. I don't feel hungry anymore with 1200 calories, it seems to suit me.

poncho33

Ok it sounds like I need to
1. Intensify my workouts to start burning more calories.
2. Stop eating lean cuisines & other canned/pre packaged foods
3. Drink more water

Hopefully then I'll start seeing more results.

I would eat around 1500 calories if I were you, especially on your work out days.

jedwards27

Your weekly deficit should not show 3500! If you hit your target you are on point because MFP already includes your deficit. That would actually mean you have a 7000 calorie deficit, assuming you have it set at 1 lb, which I'm sure you don't because you are on 1200. If your weekly chart says you are at a 3500 deficit on top of MFP's 7000 deficit built in for you... Sounds like you're severely under-eating. How many calories a day do you average?

It's not 3500, that was just a question I had, to see if it should. But now that you've explained I understand that this is already calculated into it. Last week it was 449 under my weekly goal.

I eat between 1200-1400 average each day. My diary is public, you are more than welcome to take a peek if you would like.

jedwards27

Your weekly deficit should not show 3500! If you hit your target you are on point because MFP already includes your deficit. That would actually mean you have a 7000 calorie deficit, assuming you have it set at 1 lb, which I'm sure you don't because you are on 1200. If your weekly chart says you are at a 3500 deficit on top of MFP's 7000 deficit built in for you... Sounds like you're severely under-eating. How many calories a day do you average?

Oh and MFP has me at .8 lbs a week at 1200 calories.
If I bump it up to .5 lbs a week it only jumps me up to 1340 calories.

islandnutshel

If I add more calories, what types of foods do you suggest that I start incorporating into my diet?

I've been 1200 for a few weeks now, so I've gotten used to it. I don't want to just throw in ice cream or other not so good for me things just to reach my calorie goal. I don't feel hungry anymore with 1200 calories, it seems to suit me.

Good point, icecream would not help. Avocado is great brain and skin food. Raw nuts and seeds are also in this catigory. Even a healthy peanut butter is a good way to add calories, (natural, no sugar added)

Or for that desert craving try this: blueberries frozen or fresh, (if they are frozen heat them in the microwave till hot, top with cold greek yogurt, and sprinkle with a healthy granola. It is the best desert ever

ttillman19

I am newer at this too, but here are some things I noticed.

1: Take photos once a month at all angles.
2: Look at the photos: I see that your arms are more toned, your getting more of an hour-glass shape through the midsection, and the mid section seems to have moved muscle away from fat (for lack of better terminology).
3: I only see an occasional diet coke or milk. If you are not drinking water, what are you drinking. You should be counting your liquid calories also and that could be part of the problem.
4: Instead of Mayo try hummas.
5: The packaged granola bars have a lot of sugar.
6: Instead of rice cakes for a snack try almods, eggs, or another protein.
7: Try to eat cleaner=more fresh fruits and veggies. You can make bigger batches of food and freeze it into "microwave" dinners.

mcarter99

I decided a month ago it was time to make some lifestyle changes & lose weight. I started running first until I hurt my knee & now I've been doing exercise videos in my living room. I started with a 1500 calorie diet & after no results bumped down to a 1200 calorie diet. I've been doing really well with that & try to exercise at least 4 times a week. I'm still not really seeing results. Myfitnesspal shows that I've lost 3 lbs, which is a little deceiving because I gained 2 lbs in the beginning & lost them right away. It's counting those two lbs as lbs lost.

Here's the questions
If I workout & earn extra calories, should I be eating those or using them as my deficit?
I was looking at my charts & it shows a weekly deficit, should that weekly deficit be 3500 if I want to lose a pound a week?
I'm not much of a water drinker, (never really have been a big fluid drinker during thd day) I've heard that if I drink more water, the weight will start falling off. Is this true?
I eat a lot of pre packaged meals like lean cuisine, which are high in sodium. Could this be contributing to my weight not changing?
Everyone keeps saying, don't worry you're building muscle & that's why your weight isnt changing. How long could this statement even hold true. Eventually that "muscle I'm building" has to start helping me lose weight, right?

I'm really growing quite frustrated with this. I don't expect overnight results, but I do expect some results. I'm trying my hardest to trust that the science is there & that eventually it will work. But I can't help thinking I'm doing something wrong.

Any insight would be greatly appreciated. I made my log public so you can see it. I also have pics on my profile if you want to see to look for changes.
I am 31 years old
5'3"
Forever 129 lbs

You're at a healthy BMI now so further losses are going to take extreme vigilance and patience.

How long were you at 1500 calories before you decided that showed no results? If you were seeing no results at 1200, what do you mean you were doing well with it? In terms of being content eating at that level?

It's not true that drinking more water will make weight fall off you. If only. Is your urine clear and yellow/pale? If so, you're fluid intake is fine.

It's true you're probably building muscle and should ignore the scale and it's true that it won't go on forever, it'll eventually help you lose weight. It takes me a few months to get to that level. 4-6, actually. Patience!

Trust the math. It works. You don't have to eat above your BMR. You don't have to give up frozen meals if they work for you. You don't have to 'add back exercise' if you don't want and you're sated and you're eating above 1200 calories. There is a lot of repeated rhetoric here that's not based on fact. It's based on it gets repeated here 100 times a day. You don't have to eat more calories to lose weight if you don't feel like you're starving. I've been your size and I can assure you I couldn't eat 1500 calories a day and lose anything noticeable unless I did it for a very, very long time, regardless of daily workouts. Keep at it!

jedwards27

I am newer at this too, but here are some things I noticed.

1: Take photos once a month at all angles.
2: Look at the photos: I see that your arms are more toned, your getting more of an hour-glass shape through the midsection, and the mid section seems to have moved muscle away from fat (for lack of better terminology).
3: I only see an occasional diet coke or milk. If you are not drinking water, what are you drinking. You should be counting your liquid calories also and that could be part of the problem.
4: Instead of Mayo try hummas.
5: The packaged granola bars have a lot of sugar.
6: Instead of rice cakes for a snack try almods, eggs, or another protein.
7: Try to eat cleaner=more fresh fruits and veggies. You can make bigger batches of food and freeze it into "microwave" dinners.

I haven't been that great at tracking my fluids. I really only log my fluids if they have calories, which is why you see the milk or occasional juice. I usually have 1 diet Pepsi a day. I drink around 16 oz of water during my workout and another 16 oz after. And usually drink water in the afternoon and evening. But nowhere near the recommended 8 8oz glasses a day.

And for the record my urine is usually clear.

OhKelsey1

Everyone seems to have already answered your questions, but I'll pipe in with the advice I can offer. Do you have free weights or access to a gym? The best way to get results is to combine cardio AND strength training--that way you're burning calories and toning muscles. Also, you're 129 pounds at 5'3, right? So you should be at a healthy BMI already, which means it might take a little more time for you to lose weight than someone who has a lot more to lose. Definitely cut out the sodium and stay away from packaged foods, and drink water! Hope that helped a little!

MCsAngel2

I'm going to give some advice that's a little different from everyone else's. It is true that the same thing doesn't work for all people - that's where the advice about finding what works for you comes in. In the 3 months I've been on MFP, I've found there also seems to be a real difference in what works for men and what works for women, so keep that in mind also if you're reading advice from men.

I'm older than you are but the same height, currently 15 lbs more. What I would do if I were you, is I would leave your base daily calories at 1200, but of course eat back whatever exercise calories you earn in a day. Careful with entering your exercise calories - using MFP entries for exercise is not the best idea, because the amount of calories you burn is dependent on your gender, age, height, and current weight. Underestimating calories burned in exercise is best.

What I would REALLY recommend, what I do and what seems to work for all the women I know who've tried it, is going low carb. Your daily calories will still be at 1200, but shoot for consuming no more than 50g net carbs (total carbs minus total fiber) per day. I aim for that number, but I *really* try to not go over 75g net carbs a day. The days I manage to come under 50g are really effective for me - just 2 days like that a week usually get me my 1 pound a week loss. And I don't exercise, at all.

Just a suggestion, I looked at your diary and I thought your carbs were reeeeeaallly high. Up your protein to about 75g per day (going over on protein is fine). Eggs, lean meats, cheese....also nuts are a good idea for snacks.

jedwards27

I'm going to give some advice that's a little different from everyone else's. It is true that the same thing doesn't work for all people - that's where the advice about finding what works for you comes in. In the 3 months I've been on MFP, I've found there also seems to be a real difference in what works for men and what works for women, so keep that in mind also if you're reading advice from men.

I'm older than you are but the same height, currently 15 lbs more. What I would do if I were you, is I would leave your base daily calories at 1200, but of course eat back whatever exercise calories you earn in a day. Careful with entering your exercise calories - using MFP entries for exercise is not the best idea, because the amount of calories you burn is dependent on your gender, age, height, and current weight. Underestimating calories burned in exercise is best.

What I would REALLY recommend, what I do and what seems to work for all the women I know who've tried it, is going low carb. Your daily calories will still be at 1200, but shoot for consuming no more than 50g net carbs (total carbs minus total fiber) per day. I aim for that number, but I *really* try to not go over 75g net carbs a day. The days I manage to come under 50g are really effective for me - just 2 days like that a week usually get me my 1 pound a week loss. And I don't exercise, at all.

Just a suggestion, I looked at your diary and I thought your carbs were reeeeeaallly high. Up your protein to about 75g per day (going over on protein is fine). Eggs, lean meats, cheese....also nuts are a good idea for snacks.

Thank you, that is definitely helpful!

jedwards27

Thank you everyone for your helpful replies. I think I know what I need to do to take this to the next level!

islandnutshel

one more suggestion:

when you find something that works, post it to this thread.

Sometimes it is interesting to see what worked for people

AussieRachG

Looks like you've made some good changes lately - fewer pre-packaged meals and good amount of exercise. I noticed, though, that you regularly have a high sugar intake... I have the same problem. Mine comes from eating a lot of fruit but yours seems to be the dairy. Remember that 'low fat' products usually mean 'increased sugar'... perhaps try using 0% fat plain greek yogurt instead? It's really nice and fresh in flavour and you'd be getting enough sweetness from the fruit and granola you usually add.

heybales

What did you used to eat daily as calories with previous life?

Oh, probably 2-3 times the calories I eat now.

So think about this.

Let's say 2 x what you eat now, just to be on the low side for maintaining the current weight, not gaining.
2500 calories - that would be your TDEE for whatever level of activity you had previously. Sounds like you have increased now.

So you could eat at 2000 right now, have a deficit of 500 less than what you used to eat (which is actually underestimated), and be losing 1 lb weekly.

Or you can drastically undercut this, slow the metabolism down, and hope you actually still lose 1 lb weekly.

Considering you are near goal weight, and you are exercising now, one way will be more encouraging and see results faster including the long run.

And if you eat at 2000 daily, with works minor as they are now, you wouldn't have to eat back exercise calories because it's already in there. if you started doing more intense and/or longer workouts, sure, eat some back.

But if you are having problems hitting 1200 now and not hungry, you have already slowed down your metabolism.

hungryhungryhypocrite

If you do start drinking a bunch of water be warned that your body will retain a lot of it until it is used to the intake. Bloating is normal and sodium makes you retain more water.. I'd stay away from frozen pre-prepared dinners if you can. They are loaded with sodium, preservatives, all sorts of stuff that your body doesn't know what to do with. Do more cardio than weight training but don't give up on weight training.