I /should/ be losing, but instead I'm gaining. Help!

rachkayla

Stick to the calories intake it recommends including when it adds calories back for your workout. MFP is already assigning you with a caloric deficit so on the days you workout you need to eat a little more to make sure you're body has enough fuel to get you through it effectively. To few calories in a day and you slow down your metabolism. Also, you're calories should be spread out during your day. Your metabolism is like a campfire. It takes much more fuel and work to reignite a campfire that is down to embers. It's much better to periodically add a log or two to keep it going. Food is the fuel for your body's campfire. Your metabolism will stay higher if you periodically fuel your body. It takes a lot more food/fuel to get it started/elevated if you go too long without. Eat 5-6 times a day (including healthy snacks). It's also about quality food. Avoid things in boxes, bags, cans or coming from a restuarant. Be wary of foods with more than five ingredients. Put simply...cook for yourself as much as possible.

On the exercise side...running just isn't going to cut it and could actually be contributing to your weight gain. Running messes with your hormones in a way that makes you hungry and can causes you to actually keep and put on weight. As mentioned in an earlier post, you need to start doing resistance/strength training. Muscle helps you burn more calories when you're not working out so you can lose fat and inches faster. Join a gym, take some classes that aren't strictly aerobic (e.g. Zumba, spinning, any kind of dance aren't any better than running...classes that include using dumbbells are good), work with a trainer for a few sessions or more and you'll see your body transform. Dumbbells, kettlebells, suspension training, rubber bands, bodyweight, barbells are all your friends and will get you to your goal.

Also, it might suck but you're going to have to cut out or really cut back on the alcohol. Alcohol has 7 calories per gram and creates nearly no metabolic boost in your body (in other words your body doesn't burn any calories digesting it). Protein and carbs have only 4 calories per gram and cause up to a 25% metabolic boost. Fat is 9 calories per gram but has up to a 10% metabolic boost.

Also, get a body fat test so you know your body fat percentage. Tracking total weight lost can be deceiving because muscle is more dense than fat. Once you begin weight training you can see your size drop but not your total weight and it becomes frustrating if you don't know your body fat percentage and understand what that means. One pound of muscle is the same as one pound of fat (one of my BIG pet peeves is when someone says muscle weighs more than fat...a pound is a pound is a pound). However, one pound of muscle takes up about a quarter of the space in your body that fat does. That means you could lose 20 pounds of fat but only see a 10 pound total weight loss because you also gained 10 pounds of muscle. Focus on fat loss than weight loss.

Not only did I lose 65 pounds 4 years ago and maintain that with a combination of weight/resistance training and healthy eating. I'm now a personal trainer and have helped my clients do the very same thing. It's not an easy process but it's the only one that works long-term and science has proven it. Consistency in eating and exercise is important. You can not make up for a bad day that's way over calorie budget by eating way under and exercising like a mad person the next day. Whatever calories your body doesn't use by the time you go to sleep gets stored as fat. Stay within your budget every day. No one has ever said it's easy but most would agree that it's worth it.

Kendralh

Stick to the calories intake it recommends including when it adds calories back for your workout. MFP is already assigning you with a caloric deficit so on the days you workout you need to eat a little more to make sure you're body has enough fuel to get you through it effectively. To few calories in a day and you slow down your metabolism. Also, you're calories should be spread out during your day. Your metabolism is like a campfire. It takes much more fuel and work to reignite a campfire that is down to embers. It's much better to periodically add a log or two to keep it going. Food is the fuel for your body's campfire. Your metabolism will stay higher if you periodically fuel your body. It takes a lot more food/fuel to get it started/elevated if you go too long without. Eat 5-6 times a day (including healthy snacks). It's also about quality food. Avoid things in boxes, bags, cans or coming from a restuarant. Be wary of foods with more than five ingredients. Put simply...cook for yourself as much as possible.

On the exercise side...running just isn't going to cut it and could actually be contributing to your weight gain. Running messes with your hormones in a way that makes you hungry and can causes you to actually keep and put on weight. As mentioned in an earlier post, you need to start doing resistance/strength training. Muscle helps you burn more calories when you're not working out so you can lose fat and inches faster. Join a gym, take some classes that aren't strictly aerobic (e.g. Zumba, spinning, any kind of dance aren't any better than running...classes that include using dumbbells are good), work with a trainer for a few sessions or more and you'll see your body transform. Dumbbells, kettlebells, suspension training, rubber bands, bodyweight, barbells are all your friends and will get you to your goal.

Also, it might suck but you're going to have to cut out or really cut back on the alcohol. Alcohol has 7 calories per gram and creates nearly no metabolic boost in your body (in other words your body doesn't burn any calories digesting it). Protein and carbs have only 4 calories per gram and cause up to a 25% metabolic boost. Fat is 9 calories per gram but has up to a 10% metabolic boost.

Also, get a body fat test so you know your body fat percentage. Tracking total weight lost can be deceiving because muscle is more dense than fat. Once you begin weight training you can see your size drop but not your total weight and it becomes frustrating if you don't know your body fat percentage and understand what that means. One pound of muscle is the same as one pound of fat (one of my BIG pet peeves is when someone says muscle weighs more than fat...a pound is a pound is a pound). However, one pound of muscle takes up about a quarter of the space in your body that fat does. That means you could lose 20 pounds of fat but only see a 10 pound total weight loss because you also gained 10 pounds of muscle. Focus on fat loss than weight loss.

Not only did I lose 65 pounds 4 years ago and maintain that with a combination of weight/resistance training and healthy eating. I'm now a personal trainer and have helped my clients do the very same thing. It's not an easy process but it's the only one that works long-term and science has proven it. Consistency in eating and exercise is important. You can not make up for a bad day that's way over calorie budget by eating way under and exercising like a mad person the next day. Whatever calories your body doesn't use by the time you go to sleep gets stored as fat. Stay within your budget every day. No one has ever said it's easy but most would agree that it's worth it.

Thank you WOuld the budget be 1200 - my daily goal? And if I burn 300 calories on a work out, do I necessarily need to eat 300 more calories that day? Usually my work outs are at the end of a day (some of which were over-goal).

Rho_Ro

Hi, I'm 5ft 8 1/2 in tall with a large frame and I'm heading for 156lb. I let MFP calculate my calorie intake and presently it is 1620 based on a weight of 242lb. I try to do a minimum of 30min exercise 3x per week and I have my activity set on sedentary so ANY activity I do has an affect on my weight. I joined MFP 27 April and I've lost 38lb in nearly 6 months.

I'm juggling my weight loss efforts around my household and our budget. I eat what the others eat but I watch the portion size. I drink rum occasionally but I have diet coke with it and limit myself to 2 drinks. I have a wicked sweet tooth so I keep it under control by having a piece of cake (cut in two sometimes) or grapes or lollies (although I'm finding the lolly thing is messing up my sugar total) - in general this is working really well as I don't have cravings. If I'm a bit late to have lunch I do get hungry but it's controllable. Yes I exercise but because my activity level is set on sedentary I can log washing the car; vacuuming the house; spending a few hours preparing a meal, etc. There are only a few occasions where my weight has increased over the week, but this is offset by the regular losses.

I don't get too technical - I just see it as it is and try and keep within the numbers. I DO NOT EAT BACK MY EXERCISE CALS. I notice where you try to consume between 1200 and 1500 calories per day. I wonder whether this is a level you have set yourself as mine is a straight 1620 per day and that's it..

I do admire you for asking for help. It is so very easy to just turn the other way and give up, but PLEASE DON'T. There are soooo many people about who will help and support you and I'm sure you will start losing soon. Keep smiling and believe in yourself because as I've finally realised that's the key - I'm doing this for ME.

GOOD LUCK!! If you would like to add me as a friend, just send me a request :flowerforyou:

cfregon

I'd also recommend being very careful about serving sizes and measuring everything. Also- I notice that many of the things you're recording are generic-- generic onion rings, generic burgers, etc. Try to part everything out by ingredient to record, also try to get the brand you need to record. There can be ton's of variation between brands. Be as detailed and accurate as possible, it's the little things that can really get you.

amnsetie

with the rider about measuring your food for accuracy
I think you don't eat quite enough.
You need to keep at or above your bmr, which is not 1200
mfp calculates to let you eat back your exercise calories so eat most of them back.

What I would avoid as many people have said is all the salt and processed food. There is a lot of salt in some cheeses and in some trail mixes. keep your eyes open for that.

If you are going to visit families at dinner time make sure they know you would like "pot luck" rather than a "treat" of takeaway. Some people are embarrassed to cook for guests, you could offer to cook the whole meal for them as a special event if you think they won't be offended.
Many of my guests come over and cook at my place, but I'm an Aussie and we're pretty cool with all that. No I'm not a bad cook, they are just repaying the favour.
You are more likely to get a wholesome meal from whatever the family eats than the corporate entities provide.

Gallowmere1984

Step 1: buy a food scale.
Step 2: use it.
Step 3: stop having days when you eat almost twice the amount you are supposed to.
Step 4: stop making excuses.

Four is the most important. I saw no less than three just in your first couple of responses. A hangover, which you did to yourself using a liquid that makes you fat, is no excuse to eat something else that will make you fat on top of the damage you have already done.

CassieReannan

I see you arent eating smaller meals throughout the day, just huuuuge meals. Some of these foods arent really that good for you. You are doing a great job half the time but need some direction. Try eating and drinking water every few hours, limiting sodium and cutting alcohol. Maybe you need to be eating more?

PrettyGirlPayton

Simply measure your food. Measuring supplies are a great investment. And exercise more. Try at least 4 to 5 days a week! That should fix it right there. Also try to eat out only once a week. Give those things a try for two weeks and see if you see a notice. Hope I helped.

Sarauk2sf

I looked at your diary and it appears that you are hitting your calorie goals but here are the two things that I would recommend:

1. Measure your food - I made this same mistake when I started here. I thought that I had a good idea of my portions and that I was eating smaller portions than I thought they were. When I purchased a food scale and started measuring I found that I was actually eating twice the amount that I was logging. Once I got the scale I went from a "plateau" to losing immediately

2. Cook your own meals when possible - Looks like you are eating out a lot and the problem with that is that you cannot really be sure that they are really serving the portion sizes that they are reporting or that they are using the ingredients that they are reporting. This could vary from place to place. In addition there is a lot more sodium in those food. The more foods you prepare, the better is is for you to ensure the correct calories.

All in all, good job on logging and good luck with your weight loss.

^^This is probably the best advice.

If you are not losing weight in the longer term (ignore weekly fluctuations as they are usually due to water weight) you are not at a deficit. Based on the intake I saw in your diary, you should be losing at that level of calories (assuming your higher calorie days do not negate the lower ones - you should take an average over the last month to see where you actually are). The most likely explanation is that you are eating more calories than you think you are.

Edited to fix typos

NeverGivesUp

Ok, I haven't looked at your diary but from your own writing I see that you are struggling to eat healthy. I too have had my issues with the scale as of late but I do believe myself to be the healthiest I have ever been and the best shape that I have ever been in. I am going to come at this through my understanding of myself because everyone is on their own journey. I have finally put the scale away for good but that is probably not the best idea for you. I have tried many, many things, this has been my issue since I was 9 years old. At one point I weighed 230 lbs and I am only 5'3.5 inches tall. I have found for me that weight training along side running is fantastic!! I push myself on both sides constantly and make sure I have my rest days. I have pretty much cut out all the crappy food out of my diet, I have learned to love my veggies, eat way over the 6 a day I am supposed to. My skin is perfect now. I have dedicated myself to taking care of myself in every way shape and form. Maybe you aren't ready for that now. When I was really wanting the mangic numbers on the scale, I lost sight of what was really really important. That I was finally taking really good care of me. I feel good and look good and everyone has noticed. So, with what you said, you have not been eating right. The biggest gift I have ever given myself is to give up gluten all together. I am now confident for the first time in my life (I am 40) that I will never gain weight again and I will jump back on the horse every time because I have such supportive and loving (real) friends here. Everyone's journey is their own. This is not magic, treat your body well and it will treat you well, that I promise you!!!. It is a psychological battle as well as a physical one!!! You have to be completely ready to change your life for the better. This change is forever and no magic number on the scale will tell you that you are taking care of your body, you have to know that within yourself. Learn to pay attention to how you feel after you eat and give up the foods that make you feel badly. That is what bread did to me, it made me feel awful and tired. I gave it up over 2 years ago now and have never looked back. You can find some yummy healthy recipes or you can experiment with what you like. Open up your mind to healthy food and once you do, you will never want the crap again. I see it as poison now. xxxxooooo

Shellsmiley

I AGREE with sooo many things people have written here and I will just throw in my two cents that really helped me (mainly cause I'm an emotional eater) -- DO NOT CONFUSE THIRST WITH HUNGER. Best. Advice. Ever. (For Me).

Also, I work in a coffee shop that sells donuts, premixed powdered sugary drinks, etc and for me, it's hard to be around it every day but I am trying to cut that crap out because I know eating out at work and other places has made me gain 7 lbs in the past month and it's not good. Also, I'm a fan of the sweet drinks, but honestly, a hugely bad thing to be drinking when wanting to lose weight. My doctor told me to "stay the hell away from those drinks because they are your enemy". I only drink them about once a month IF I feel like I want to and IF I hit my goal for the last week of the month. :drinker:

ALSO, I've been reading a book called "The pH Miracle To Weight Loss" by Robert O. Young. It talks about how the body needs to be ALKALINE (so eat a lot of alkaline rich foods) to lose weight. My doctors agree with this book because the know from personal experience that having an acidic body (and diet) is not good for anyone and can actually cause cancer (amongst other things) because cancer thrives in acidic conditions. (I know Cancer doesn't have much to do with losing weight, but good fact nonetheless). Haha. OKAY So I've said more than planned... hope it helped!!! :bigsmile:

Guines9

ON HERE, WE ARE ALL LOSERS!

dawnemjh

HI there! I am the same height as you and almost same weight, about 171 right now and I have gained 15lbs since starting on MFP:noway: :noway:

One thing for sure is that weighing food should make a big difference. I was shocked when I weighed my oatmeal to see that when I measure out 1/2 a cup, its actually more calories than the box, because it comes to more than 40gms, so now I weigh everything. Even using tablespoons to measure stuff like hummus and peanut butter, I found that the spoons were over what the weight was. This 'should' make a difference.

Also regarding alcohol, I find that when I drink, for whatever reason, the scale goes up and stays up. Not like a temporary increase from bloating or water weight, but seems to stick around. That being said, when I was younger I enjoyed drinking with friends and if you really enjoy that, then you should, but try lower cal options like someone else suggested, shots, or drinks with diet soda.....Best of luck to you!

Rho_Ro

DO NOT CONFUSE THIRST WITH HUNGER. Best. Advice. Ever. (For Me).

AND ME. I totally and absolutely agree with this. At age 55 I only realised this over the past year. It has made a huge difference to my weight. GOOD LUCK.

nicolie2012

Don't stop drinking, losing weight shouldn't effect your social life just pick lower calorie drinks. Try to be consistent, eat 3 meals a day and 2 snacks, mix up your workouts so your body doesn't get used to it. I'm always on a diet this is the first time I'm taking it seriously, I tend to lose 2lb then gain 2lb and it is so frustrating, take it one day at a time and good luck :-)

3dogsrunning

I looked at your diary and it appears that you are hitting your calorie goals but here are the two things that I would recommend:

1. Measure your food - I made this same mistake when I started here. I thought that I had a good idea of my portions and that I was eating smaller portions than I thought they were. When I purchased a food scale and started measuring I found that I was actually eating twice the amount that I was logging. Once I got the scale I went from a "plateau" to losing immediately

2. Cook your own meals when possible - Looks like you are eating out a lot and the problem with that is that you cannot really be sure that they are really serving the portion sizes that they are reporting or that they are using the ingredients that they are reporting. This could vary from place to place. In addition there is a lot more sodium in those food. The more foods you prepare, the better is is for you to ensure the correct calories.

All in all, good job on logging and good luck with your weight loss.

^^This is probably the best advice.

If you are not losing weight in the longer term (ignore weekly fluctuations as they are usually due to water weight) you are not at a deficit. Based on the intake I saw in your diary, you should be losing at that level of calories (assuming your higher calorie days do not negate the lower ones - you should take an average over the last month to see where you actually are). The most likely explanation is that you are eating more calories than you think you are.

Edited to fix typos

This.

I noticed you would have a cup of spinach, do you eat anything on it? I also don't see any sauces or condiments for pretty much any meal. Maybe you don't use them, just making points. These are just little things that can creep up.
And you logged rum and coke at about 60 cals a drink, which would be incorrect if it weren't diet.

deja_blu

I don't drink so it's no issue for me.

Tell the boys you are watching your figure (they're watching it too), LOL.