Confused - opened up diary and would love suggestions

chachan

After several weeks of working out consistently and logging everything, eating back some (sometimes all!) of my exercise calories, and sometimes eating junk...weight loss totally stalled. I weigh 156 most mornings but go back up to 158 often. I have checked the old thyroid, crossed my fingers that I could blame my age on this, but it's fine - just on the "low end of normal". I know I am building muscle, I can see it, but I can also see globs of fat laying on top of it and I want it gone!

I figured out my TDEE and BMR yesterday and adjusted my mfp numbers accordingly. I was horrified to see that I am at 33% body fat - even though I have lost 2 inches from my hips and 1.5 inches from my waist since I started really working out.

Here's my biggest issue - I am in a wedding in October where I will be among other bridesmaids who are fitness trainers! I accept that I am 41, have had 2 kids, work full time (NOT as a fitness instructor!), and can therefore not expect to look like these other lovely ladies. BUT, I would like to be PROUD of how I look and while I am enjoying these little victories of lost inches, I want more.

So, I have about 10 weeks to get it together. If you know a trick, a secret, a way for me to eat more or eat less, if you think it's cardio I need or weight lifting I need, if I should take a supplement, go Atkins, drink shakes, whatever you think - I'd like to know it. I think I've read so much that I'm confused about how to do this right. And, my food diary is honest - I log everytime I drink with the girls or eat garbage so it's fine to comment on that too if you think it is the reason I am stalled.

Thanks in advance all you successful and fit folks! :happy:

chachan

Also would love to know about other women's success with NWLO4W!

curtnrod

Are you not drinking water, or just not logging it?

chachan

Just not logging it....I drink a lot of water, both plain and carbonated but all 0 calorie.

badgerbabs

What about your measurements? It's been my experience that when I'm stalled out for weight, I'm losing size.

morgansmom02

It looks good to me! And I wouldn't think you were a day older than 30!

Judas_Queen

Also would love to know about other women's success with NWLO4W!

I am just finishing stage 1 of NROL4W and it's fine. I get bored easy, so doing only the same 2 workouts is so boring for me that I haven't been motivated and therefore haven't done it 3 times a week.. more like twice a week!

HOWEVER... i have most definitely gotten stronger without a doubt, and my super duper quads and hamstrings look amazing i KNOW that if i had worked harder during this stage that i would have seem some amazing results with fat loss.

Good luck with whatever you do and I'm sure you will look fabulous at the wedding!

FrugalMomsRock75

I am 15 also (5'3''), and I'm a mom (x5). Feel free to friend me. I have mfp set up to my BMR, and then I eat exercise calories. It's slow going, but it's going. Slow and steady wins. I have a long way to go, but it's happening, and I'll get there. There aren't any quick fixes.

However, if you want to do something to help reshape your body kind of quickly to prep for that wedding, I recommend 30 day shred.

Other than that, a good combination of heavy lifting, some cardio, and a healthy, balanced diet...

eluv61488

What types of workouts do you do?

redmamacita

i perused your food diary for the past week, and what jumps out at me immediately is your carb intake- it's a lot higher than it should be, in my opinion, for someone trying to lose fat. i would suggest curbing it to only 30% of your daily calories, and definitely amp up your protein intake! this is easily done by replacing snacks with a protein shake or a handful of almonds (which also have healthy fat in them). try dilligently for two weeks to reduce your carbs to 30% of your daily caloric intake (meaning only 30% of your cals should come from carbs), and see if it helps any. how often are you working out/what kinds of activities are you doing?

on another note, i think you're gorgeous and seriously look nowhere near 41

Hoakiebs

Lost 36 lbs. in 10 weeks by walking 60-90 min. A day at about 4-4.5 mph.

Beatrix0810

I'm going through the same thing right now. I work out like a mad woman, but i'm still SO FLABBY. I'm 5 days in to laying off the alcohol for 30 days. I've been told that not drinking for a while will help your body focus on those stubborn fat deposits and allow it to burn it off while you work out. So that's my current plan. You could try that. Alcohol isn't a big deal while you're maintaining, but it works against you while you're trying to lose. Just a thought!

carmel991

Your eating looks great. I am by far no expert, but I would also recommend 30 day shred, Ketttlebell training (both Bob Harper and Jillian Michaels have DVDS) or the Insanity Dvd. Great fat burners to shock your body into getting toned and letting go of those last few pounds. Just my opinion. :-)

BerryH

Honestly you look great as you are! How tall are you? You may have reached a healthy weight for you. I'm 5' 8" and your current weight is my goal!

My measurements have me at 33% fat too, but remember it's just an estimation. Unless you get fully immersed in a body composition analysis chamber, it's just a guess.

NROLFW was informative but not for me. Lifting as heavy as I could meant I wasn't fully recovered for my running training and the diet was very protein-shake heavy. I do my own weight training with dumbbells, kettlebells and Body Pump and I'm getting results.

badgerbabs

Sorry, I missed your statement about measurements the first time through. I'd also suggest taking measurements of other body parts - you may be losing more elsewhere. I looked at your diary, and it looks like you're consistently way under for your protein, and over on carbs. Protein is essential for building muscle, and muscle burns more fat than bone or fat. If you can rebalance your major nutrient intake you may see better results. And I agree with the previous poster - you look great right now, so don't sweat the wedding!

kerry1513

Your diary looks good. I would suggest maybe tracking your sugar intake as well. I have recently started doing that and trying to cut back and I can tell a difference. If you aren't seeing the scale move just keep track of your measurements. That is what I have been doing since the scale really hasn't been moving, but my measurements are dropping. Hope this helps and keep up all the great work! You look great

Beatrix0810

i perused your food diary for the past week, and what jumps out at me immediately is your carb intake- it's a lot higher than it should be, in my opinion, for someone trying to lose fat. i would suggest curbing it to only 30% of your daily calories, and definitely amp up your protein intake! this is easily done by replacing snacks with a protein shake or a handful of almonds (which also have healthy fat in them). try dilligently for two weeks to reduce your carbs to 30% of your daily caloric intake (meaning only 30% of your cals should come from carbs), and see if it helps any. how often are you working out/what kinds of activities are you doing?

on another note, i think you're gorgeous and seriously look nowhere near 41

This is great advice too! Another thing to consider is getting your carbs strictly from veggies. You can eat more of them than breads and pastas and they do a better job of filling you up for a longer period of time. Also, try to eat every 3-4 hours. It keeps your metabolism working non-stop throughout the day. Just be sure to eat smaller snacks and smaller meals (weighing and measuring your food is a REALLY good idea).

TubbsMcGee

Try also tracking other nutrients, like fiber and sodium -- fiber of course to help things move along, and being mindful of your sodium intake as the bloat can give you grief with the scale.

Your general intake of everything else looks good, and you seem to be eating relatively healthy. Try to focus more on the numbers on the tape measure as opposed to on the scale. Perhaps the weight is the muscle you're building from using the NROL4W program? I'd suggest calorie cycling/zig zagging, as it helped me break my plateau, but it looks like you're already naturally doing it! :flowerforyou:

80lbslost

I would cut back on the sugary snacks and eat more protein calories during lunch and dinner!

islandnutshel

Your diet looks pretty awsome, I would just use your 10 weeks to focus on exercise. Maybe try the Jillian Micheal's 30 day shred. It tends to add pounds but takes away inches and makes you look hot in a dress. :happy:
I would keep an eye on eating less processed cured meats, reduce salt by eating less processed foods. And in the 2 weeks before the wedding, I might try eliminating gluten and see if that prevents bloating. (Lots of people are finding the geneticaly modified wheat breads with all the extra gluten, causes bloat. The more whole grain it is the more gluten they add to the mix)
You look great by the way. You should feel proud of your self. I hope I look like that in my fortys. (I am not far away)

psuLemon

If you want to increase fat loss, concentrate more on weight training and less on cardio. Generally, I suggest 1-2 days of HIIT and 3-4 days of weight training. If you know your TDEE, then just cut 20% of it. Another thing that might help you is if you do a Paleo type diet (lean meats, fish, veggies and fruits... no dairy, no grains, wheat, legumes). In the first week of it so far, I lost 3 lbs and my wife lost 4 lbs. This is all water weight from the reduction in glycogen store, but i love the diet. I think it's better than atkins as it allows your body to get a bunch of fiber which will make you burn more calories as your body can't process fiber.

rebecca_florida

I agree I would never guess your age - you look much younger!

You seem to be doing fine but one thing I would consider is changing your ratios of carbs and protein. MFP has carbs defaulted to a pretty high level, and based on a glance at your diary, you've exceeded even that level occasionally. (Not that carbs are bad and you do need them - ideally whole grain - especially if you are doing lots of cardio). I'm no expert, but I feel better when I keep my carbs in check. Also, if you start lifting, a little extra protein will be important. Protein also keeps you more satisfied longer than carbs so you don't feel as hungry when you're on a low calorie program.

psuLemon

Also, try to eat every 3-4 hours. It keeps your metabolism working non-stop throughout the day. Just be sure to eat smaller snacks and smaller meals (weighing and measuring your food is a REALLY good idea).

This statement is false. Meal frequency has no affect on weight loss except for it helps to curb cravings.

chachan

What about your measurements? It's been my experience that when I'm stalled out for weight, I'm losing size.

Well, other than the inch and half in waist and two inches off my hips, I don't know. I haven't measured arms or legs. Oops...just saw your reply...never mind!

ericsperling

My secret weapon is oatmeal. I never liked oatmeal as a kid but learned to adopt it into my diet because of the following benefits: low calorie, appetite suppressing, low glycemic, delicious. Whenever I'm starving, I hit the oatmeal first and then some protein (string cheese, low cal ice cream, meat) if I'm still hungry. It keeps the hunger off until the next meal. Here's my little recipe to drees it up:

-Quaker instant low sugar maple (1 packet = 120 cal)
-1 tsp honey (20 cal)
-2 pinches red cayenne pepper
-1 Splenda packet
-1 pinch Kosher salt
-1 (9ml) Carnation non-dairy creamer (10 cal)
-2/3 cup water
Microwave to preferred consistency

The heat from the cayenne and temperature will prevent you from eating too quickly. Slow eating helps your body to feel full. Chefs often combine sweet (honey) with spice (cayenne) because the compliment each other (sugar counteracts the burn). Cayenne is suppose to increase metabolism and also gives you an adrenaline rush. The salt helps to elevate all of the flavors from bland to wonderful. The creamer adds silkiness, the Splenda adds sweetness.

What I love most about this is that although oatmeal is a starch, it doesn't hit you an hour later with an insulin crash (the sleepies).

beansprouts

CUT YOUR SODIUM....You are doing a great job with the calories...but you are not paying attention to your sodium....I looked at your Thurs diary....It looks great...but the snake in your closet is probably SODIUM....You had 2,074mg from your food on Thurs... and if you are using a salt shaker...you can probably double that figure....Try eating under 1,000mg of sodium for a few weeks.

chachan

i perused your food diary for the past week, and what jumps out at me immediately is your carb intake- it's a lot higher than it should be, in my opinion, for someone trying to lose fat. i would suggest curbing it to only 30% of your daily calories, and definitely amp up your protein intake! this is easily done by replacing snacks with a protein shake or a handful of almonds (which also have healthy fat in them). try dilligently for two weeks to reduce your carbs to 30% of your daily caloric intake (meaning only 30% of your cals should come from carbs), and see if it helps any. how often are you working out/what kinds of activities are you doing?

on another note, i think you're gorgeous and seriously look nowhere near 41

First, thanks for the compliment...very sweet, but black and white photography is kind to wrinkles!
I will totally change the carb levels...I had adjusted it to the 40% after reading the Road Map posting that helped me figure out the TDEE and BMR numbers. I am getting most of those carbs from whole grains and veggies, but a bit of it comes from sugar too. Honestly, letting go of my coffee creamer makes me feel so deprived!!

chachan

CUT YOUR SODIUM....You are doing a great job with the calories...but you are not paying attention to your sodium....I looked at your Thurs diary....It looks great...but the snake in your closet is probably SODIUM....You had 2,074mg from your food on Thurs... and if you are using a salt shaker...you can probably double that figure....Try eating under 1,000mg of sodium for a few weeks.

Great suggestion - thank you! Hadn't looked at sodium before!

chachan

What types of workouts do you do?

I mix cardo with weight training. Weights usually 3 times a week and cardio 4 times...most weeks.

chachan

Honestly you look great as you are! How tall are you? You may have reached a healthy weight for you. I'm 5' 8" and your current weight is my goal!

My measurements have me at 33% fat too, but remember it's just an estimation. Unless you get fully immersed in a body composition analysis chamber, it's just a guess.

NROLFW was informative but not for me. Lifting as heavy as I could meant I wasn't fully recovered for my running training and the diet was very protein-shake heavy. I do my own weight training with dumbbells, kettlebells and Body Pump and I'm getting results.

I'm 5'7" and would like to get to 144 or so...but am fine with that being higher as long as it's firm!!

jagwab

Didn't get a chance to thoroughly read all the responses so I am sorry if this is repeated.

What jumps out at me is alot of processed stuff.
Chips, cereal, english muffins, popcorn.

My suggestion is to eat more clean foods. Lower the carbs and up the protein.