On a plateau? Try this.
Yanicka1
Posts: 4,564 Member
Researches prove that people are really bad at estimating their calorie consumption and burn. We don’t do it on purpose and at first we are diligent and calculate every calorie. With time we get more complaisant….it get old after a few weeks. So we start eyeballing our portions, not logging that few mouthful of left over macaroni in our children plate……and how can you log those 3 M&M?
Those calories count.
Also, I have noticed that we can’t always trust the serving portion on labels. For example, the portion for this cereal is 1 cup and ¼ or 30g……… I don’t think so.
IMG_20120903_113248 by yanicka, on Flickr
Or I remember my boyfriend buying some pepper poppers in oil full of feta……on the label it was 10 calories by popper……I don’t think so. In packaged food the difference between the reality and label can be up to 100 calories!!!! Do you really use only one tea spoon of butter for 2 toast or is it more 2? Is a generic item really representative of what you are eating?
(one tea spoon of butter on bread)
IMG_20120903_114110 by yanicka, on Flickr
Do you forget to log your oil you use for cooking? Did you weight your meat raw? Are you sure that one cup of pasta is one portion?
Oh and don’t get me started about MFP calorie burn!!!!
So you plateau can be because you actually eat at maintenance instead of a deficit. Before you try anything else, I would suggest you use your kitchen scale for a few weeks without changing your calorie goal. It might be exactly what you needed to make to scale go down again.
Those calories count.
Also, I have noticed that we can’t always trust the serving portion on labels. For example, the portion for this cereal is 1 cup and ¼ or 30g……… I don’t think so.
IMG_20120903_113248 by yanicka, on Flickr
Or I remember my boyfriend buying some pepper poppers in oil full of feta……on the label it was 10 calories by popper……I don’t think so. In packaged food the difference between the reality and label can be up to 100 calories!!!! Do you really use only one tea spoon of butter for 2 toast or is it more 2? Is a generic item really representative of what you are eating?
(one tea spoon of butter on bread)
IMG_20120903_114110 by yanicka, on Flickr
Do you forget to log your oil you use for cooking? Did you weight your meat raw? Are you sure that one cup of pasta is one portion?
Oh and don’t get me started about MFP calorie burn!!!!
So you plateau can be because you actually eat at maintenance instead of a deficit. Before you try anything else, I would suggest you use your kitchen scale for a few weeks without changing your calorie goal. It might be exactly what you needed to make to scale go down again.
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Replies
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We have the same scale!
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We have the same scale!
15$ at walmart LOL0 -
Also, I have noticed that we can’t always trust the serving portion on labels. For example, the portion for this cereal is 1 cup and ¼ or 30g……… I don’t think so.
It looks like you have a cereal packaged in the USA and you are using a Canadian 1 cup measure. 1 US cup = 236.5882365 milliliters. 1 cup CANADIAN - 250ml. This is definitely a 'gotcha'!0 -
This is so obvious, one would think that everybody would know about this. Yet, I see day after day after day, people asking about what you just answered. You wrote that excellently.
When ever I see someone asking about a plateau, I think the same things you have just written. My other thoughts are usually:
DO YOU KNOW HOW TO ADD AND SUBTRACT?
Or, WHERE THE HELL IS YOUR SCALE?
But, I will bet you a dollar, by tomorrow morning, someone will be asking about a plateau.0 -
we all get complacent..but when people are on a plateau...and say "they measure everything" means 1 of 2 things..
their body is adjusting and will eventually drop the weight (this is me)
or
they arent measuring everything and eyeball it...Its one thing if you have loads of calories left..when dinner happens..but if you have very few left..each ounce over can cost you0 -
I just got the same scale but thats a good point 0
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Do that a couple times a week and it really adds up!
This video shows it well too:
https://www.youtube.com/watch?v=JVjWPclrWVY (Leigh Peele) 0 -
Do that a couple times a week and it really adds up!
This video shows it well too:https://www.youtube.com/watch?v=JVjWPclrWVY (Leigh Peele)
I have seen that video before and it is great. And when ever someone makes a thread about not losing weight, That video should be the only response and the thread should be locked. LOL0 -
This is so obvious, one would think that everybody would know about this. Yet, I see day after day after day, people asking about what you just answered. You wrote that excellently.
When ever I see someone asking about a plateau, I think the same things you have just written. My other thoughts are usually:
DO YOU KNOW HOW TO ADD AND SUBTRACT?
Or, WHERE THE HELL IS YOUR SCALE?
But, I will bet you a dollar, by tomorrow morning, someone will be asking about a plateau.
This!
I also weight and measure you high calorie items if you are pressed for time if it was 1 cup or 1.5 cups of boiled cabbages - who cares that much but really watch the cheese, eggs, yogurt, salad dressing, candy, etc
Tip - measure how much is a full cap of drsssing - then you can measure ti at the table really easily - 1 cap = .5 tablespoon0 -
bump0
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I had noticed this some time ago too. Absolutely, everytime I weigh my food in GRAMS. I have found that some of the worst offenders are grains - rice, oatmeal, cereals, flour ect. The weight is far different than the serving size in cups for instance. These items pack a big caloric and carb punch too!0
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I agree with you all completely.
That is why I don't put butter on my bread and I don't use dressing at all.
In 5 weeks I have lost 19lbs. I think that is pretty good
Plus, I weigh and measure everything!!0 -
Wow. Just curious: did you account for the measuring cup? My one cup meausure weighs 35 grams by itself (i.e., empty).0
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Wow. Just curious: did you account for the measuring cup? My one cup meausure weighs 35 grams by itself (i.e., empty).
Sure, I put the scale at zero with the cup on it before putting the cereals0 -
Also, I have noticed that we can’t always trust the serving portion on labels. For example, the portion for this cereal is 1 cup and ¼ or 30g……… I don’t think so.
It looks like you have a cereal packaged in the USA and you are using a Canadian 1 cup measure. 1 US cup = 236.5882365 milliliters. 1 cup CANADIAN - 250ml. This is definitely a 'gotcha'!
good catch! I'd never notice that. BUT 1 and 1/4 cup US would still be a little over 295 ml. SO if that is only 250 ml and already 30 grams... The 1.25 would still be pretty off.
Truthfully though I usually try to reserve ML and cups and other volume based measurements for liquids. Seems only logical.0 -
Researches prove that people are really bad at estimating their calorie consumption and burn. We don’t do it on purpose and at first we are diligent and calculate every calorie. With time we get more complaisant….it get old after a few weeks. So we start eyeballing our portions, not logging that few mouthful of left over macaroni in our children plate……and how can you log those 3 M&M?
Those calories count.
Also, I have noticed that we can’t always trust the serving portion on labels. For example, the portion for this cereal is 1 cup and ¼ or 30g……… I don’t think so.
IMG_20120903_113248 by yanicka, on Flickr
Or I remember my boyfriend buying some pepper poppers in oil full of feta……on the label it was 10 calories by popper……I don’t think so. In packaged food the difference between the reality and label can be up to 100 calories!!!! Do you really use only one tea spoon of butter for 2 toast or is it more 2? Is a generic item really representative of what you are eating?
(one tea spoon of butter on bread)
IMG_20120903_114110 by yanicka, on Flickr
Do you forget to log your oil you use for cooking? Did you weight your meat raw? Are you sure that one cup of pasta is one portion?
Oh and don’t get me started about MFP calorie burn!!!!
So you plateau can be because you actually eat at maintenance instead of a deficit. Before you try anything else, I would suggest you use your kitchen scale for a few weeks without changing your calorie goal. It might be exactly what you needed to make to scale go down again.
Good post!0 -
i'm guilty! i do weigh a lot of stuff (protein, veggies, fruit) but cereal, oats, rice, noodles ALL my trouble foods including peanut butter AND salad dressing i have used cups and spoons
and yes i licked the spoon i feel like a dummy...i still lost weight but to think how much more I could have lost!!!!! ugh 0 -
so.....it's sounding like weighing everything in grams is about the most accurate?0
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I usually measure in cups and sometimes with the scale but this made me think I have to use the scale more than the plastic measuring cup, in particular with my oatmeal!0
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Also, I have noticed that we can’t always trust the serving portion on labels. For example, the portion for this cereal is 1 cup and ¼ or 30g……… I don’t think so.
It looks like you have a cereal packaged in the USA and you are using a Canadian 1 cup measure. 1 US cup = 236.5882365 milliliters. 1 cup CANADIAN - 250ml. This is definitely a 'gotcha'!
Wow, I didn't know this difference. Thanks!0 -
For some reason I don't think running into a plateau is resulted by miscalculating...at least not all the cases.0
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I don't think the OP is stating that it IS the cause, but that it CAN BE one cause. ITA! I recently started weighing and measuring everything again. Yeah, it's a PITA sometimes, but it gets me back on track. 0
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Not all plateau, but it is an easy thing to verify before doing anything else. Look at the video posted in this tread....you will see how easily a 500 caloriesdeficit can turn into nothing.0
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I weigh and measure absolutely EVERYTHING. It's a pain in the *kitten* however the first time I measured out what a true serving size of pasta was I almost cried.0
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Great post.
I do think that generally speaking, even people who measure, probably eat more calories than they think. I'm sure I do as well.0 -
I just bought a food scale for this very reason.
My calculations tell me I've been on a deficit for months. My body weight tracking does not.
Great post!0 -
It's all estimations - calories expended, calorie intake. This is a big problem and one of the first things I think of when people say they are on a plateau. Don't be scared to tweak and adjust and give whatever changes you make a good 6-8 weeks to see if the change were positive or negative.
Also, calipers. The scale can be a dirty liar. I've 'gained' 8lbs overnight due to salty foods. I've 'lost' 8lbs overnight due to dehydration (alcohol consumption). Body fat % is a much better gauge as to fat loss than the scale could ever be.
Good info.0 -
the batteries in my scale died so i have been eyeballing. Guess i'm too lazy to go and buy new batteries. I actually think i overestimate calories.0
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And be careful picking items from the mfp food lists even if you do weigh your food.
I weighed the raw meat that I made today's lunch out of. Then I selected that from the mfp listing for "85% lean/15% fat ground beef" and it said there was a whopping 1 (one...ONE) gram of protein in 5 ounces. I don't think so.
Diligence and care are definitely required.0 -
It's all estimations - calories expended, calorie intake. This is a big problem and one of the first things I think of when people say they are on a plateau. Don't be scared to tweak and adjust and give whatever changes you make a good 6-8 weeks to see if the change were positive or negative.
Also, calipers. The scale can be a dirty liar. I've 'gained' 8lbs overnight due to salty foods. I've 'lost' 8lbs overnight due to dehydration (alcohol consumption). Body fat % is a much better gauge as to fat loss than the scale could ever be.
Good info.
I agree! I gauge my progress according to my BF% more so than the scale0
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