Question about exercise and calories

1lexisva

I have been under my calories and exercising 30 minutes a day or every other and still no progress really...I still look the same I only weighed myself once...is there anything else I can do? It has been about 2 months now...Thanks!!!

CloverCreeper

How far under your calories? Mind opening up your diary?

ILiftHeavyAcrylics

What's your height, weight, and calorie goal? If it's been two months and you're not making any progress, you're most likely eating too many calories. Do you weigh and measure your food?

1lexisva

How far under your calories? Mind opening up your diary?

1800 a day yeah I will..

1lexisva

It is open...No I don't weigh it

jesz124

It is open...No I don't weigh it

So how do you calculate how many calories your eating? Fresh food requires weighing surely?

1lexisva

I go by cups...and I usually scan what I eat...

lisab0864

An 1800 calorie deficit/per day is HUGE and more than likely counterproductive.. That said............if you aren't weighing/measuring your food you really don't know how much you are eating... My advice is to start weighing/measuring and make sure you eat enough (I wouldn't have much more than a 1000 calorie daily deficit).

I really didn't start seriously exercising until after I hit my goal weight. Until then I just made sure to walk 30 minutes most days of the week (usually 5 to 6) -- lost the first 25 pounds in 10 weeks (extra motivation - dream vacation) but upped my cals after that and took 6 1/2 months to lose the remaining 25 pounds (lost slightly more while trying to figure out maintenance).

Good luck!

CloverCreeper

I'm not a nutritionalist but it looks like you eat a lot of unhealthy foods that happen to fall under your calories.
Everyone's body is different, but I would try to eat more whole foods. I stall a lot when eat a lot of processed foods.
Make your oatmeal fresh, try to eat out less, etc.

It helped me.

1lexisva

An 1800 calorie deficit/per day is HUGE and more than likely counterproductive.. That said............if you aren't weighing/measuring your food you really don't know how much you are eating... My advice is to start weighing/measuring and make sure you eat enough (I wouldn't have much more than a 1000 calorie daily deficit).

I really didn't start seriously exercising until after I hit my goal weight. Until then I just made sure to walk 30 minutes most days of the week (usually 5 to 6) -- lost the first 25 pounds in 10 weeks (extra motivation - dream vacation) but upped my cals after that and took 6 1/2 months to lose the remaining 25 pounds (lost slightly more while trying to figure out maintenance).

Good luck!

Thanks!! When I first started I only intended to lose 1 lb a week I think that is why the calories are so High..Maybe I need to change that

jesz124

I go by cups...and I usually scan what I eat...

Ah ok. I understand. We don't use cups as a measurement here in the uk so I can't really advise further with this one. I have had the cup measurement explained to me at some point but it still confused me lol.

1lexisva

I'm not a nutritionalist but it looks like you eat a lot of unhealthy foods that happen to fall under your calories.
Everyone's body is different, but I would try to eat more whole foods. I stall a lot when eat a lot of processed foods.
Make your oatmeal fresh, try to eat out less, etc.

It helped me.

I don't really know how to cook, When I do eat out I try to get subs but that doesn't even seem to be healthy anymore

1lexisva

I go by cups...and I usually scan what I eat...

Ah ok. I understand. We don't use cups as a measurement here in the uk so I can't really advise further with this one. I have had the cup measurement explained to me at some point but it still confused me lol.

Yeah it is easier for me then to weigh because I don't have anything to weigh but I will look into that

lisab0864

I hadn't looked at your food diary prior to my last post but.................I'm w/the person who said to cut down on the processed foods. It might be a hassle at the beginning to eat whole/real foods but.............it quickly becomes second nature. I'd also add the fiber column to your list and try to get in at least the recommended daily amount (25 grams).

I found once I cut out the processed foods and started eating whole foods that alot of my cravings for the crap went away. I regularly have chips (my biggest downfall before) in the house now and don't even touch them (and it's not cuz I have willpower). It's gotten to the point that when I feel hungry I know it's cuz I am hungry -- took a while to trust it though.

aorech

also I looked a your diary...no fruits or veggies. those should be a staple!

1lexisva

I am still learning..I agree on the veggies

1lexisva

I hadn't looked at your food diary prior to my last post but.................I'm w/the person who said to cut down on the processed foods. It might be a hassle at the beginning to eat whole/real foods but.............it quickly becomes second nature. I'd also add the fiber column to your list and try to get in at least the recommended daily amount (25 grams).

I found once I cut out the processed foods and started eating whole foods that alot of my cravings for the crap went away. I regularly have chips (my biggest downfall before) in the house now and don't even touch them (and it's not cuz I have willpower). It's gotten to the point that when I feel hungry I know it's cuz I am hungry -- took a while to trust it though.

When you say whole foods? Do you mean cook it yourself? lol

megd726

I would recommend trying to learn how to cook some simple recipes at home. Homemade food is usually so much healthier (at a minimum, significantly less sodium) and as an added bonus, it tends to be quite a bit cheaper. There are a lot web sites that have simple recipes that are delicious. Not sure if I'm supposed to be posting links or not (still new to these forums) but am happy to share websites with you. Add me/message me if you're interested.

nicleed

I'm not a nutritionalist but it looks like you eat a lot of unhealthy foods that happen to fall under your calories.
Everyone's body is different, but I would try to eat more whole foods. I stall a lot when eat a lot of processed foods.
Make your oatmeal fresh, try to eat out less, etc.

It helped me.

I don't really know how to cook, When I do eat out I try to get subs but that doesn't even seem to be healthy anymore

Sorry, but this is a cop out. Anyone that can read (as in a recipe) can cook. Invest in a basic healthy recipe book and get started!

AEdited: As the poster above said, there are great online recipe sites. Try http://www.skinnytaste.com/ for starters. Your body (and your taste buds) will thank you.

lisab0864

I hadn't looked at your food diary prior to my last post but.................I'm w/the person who said to cut down on the processed foods. It might be a hassle at the beginning to eat whole/real foods but.............it quickly becomes second nature. I'd also add the fiber column to your list and try to get in at least the recommended daily amount (25 grams).

I found once I cut out the processed foods and started eating whole foods that alot of my cravings for the crap went away. I regularly have chips (my biggest downfall before) in the house now and don't even touch them (and it's not cuz I have willpower). It's gotten to the point that when I feel hungry I know it's cuz I am hungry -- took a while to trust it though.

When you say whole foods? Do you mean cook it yourself? lol

YEP -- kinda meant cook it yourself... ;-) Invest in a crockpot -- just gotta throw food in it before work and you come home to a wonderful homecooked meal w/lots of leftovers for other meals.

concordancia

The kinds of foods you are eating are likely slowing down your metabolism - there are a lot of salts, preservatives and other chemicals that your body needs a break from once in awhile. I don't think I saw any fruits and vegetables. Even if there are veggies on your sandwiches, it is unlikely that they have a whole serving. You may lose weight, if you can maintain the discipline your diary shows, but you will not be getting healthier.

As for weighing your foods, I see that you have judged partial servings of weighed things, like macaroni salad. One ounce would probably be a generous spoonful. That makes me wonder if you are being honest with yourself, since you have said you don't weigh.

ETA: one full day of making your own meals will pay for the food scale.

As for weighing yourself, given your calorie goals, I am assuming you have a long ways to go. This means that even 5 to 10 lb. loses are a a tiny percentage of the total. People who are very aware of their bodies might be able to notice a difference of just under 5% of their body weight, but most of us who are obese aren't that aware of our bodies. Once a month is fine for weighing yourself, but in between you should focus on knowing you are eating right and moving around, rather than the results.

1lexisva

Thanks!! Maybe I am not putting it in correctly and actually going over my calories..I am going to buy a scale and start eating healthier maybe then I will get better results

supplemama

On the exercise, when you workout do you break a continuous sweat? Any exercise is good, don't get me wrong, but for me I have to really push myself to see results. If I'm not sweating, I'm not working out hard enough.

1lexisva

I walk 2 Miles or I will do Fitness videos..they last about 30 minutes I don't really sweat until the end

ILiftHeavyAcrylics

I go by cups...and I usually scan what I eat...

Ah ok. I understand. We don't use cups as a measurement here in the uk so I can't really advise further with this one. I have had the cup measurement explained to me at some point but it still confused me lol.

Yeah it is easier for me then to weigh because I don't have anything to weigh but I will look into that

Get a food scale and start weighing. Also takeout is really unpredictable-- the only way to really know how many calories you're getting is to cook it yourself.

If that doesn't work try lowering your calorie goal. You're eating too much one way or the other, whether it's because your goal is too high or because you're underestimating your intake. Good luck!

1lexisva

I go by cups...and I usually scan what I eat...

Ah ok. I understand. We don't use cups as a measurement here in the uk so I can't really advise further with this one. I have had the cup measurement explained to me at some point but it still confused me lol.

Yeah it is easier for me then to weigh because I don't have anything to weigh but I will look into that

Get a food scale and start weighing. Also takeout is really unpredictable-- the only way to really know how many calories you're getting is to cook it yourself.

If that doesn't work try lowering your calorie goal. You're eating too much one way or the other, whether it's because your goal is too high or because you're underestimating your intake. Good luck!

Thank you!!!

Sarauk2sf

Invest in a scale - weigh and measure everything that you eat/drink and log absolutely everything. Try to be more consistent about eating to your target.

1lexisva

Invest in a scale - weigh and measure everything that you eat/drink and log absolutely everything. Try to be more consistent about eating to your target.

I will Thank you

WendyTerry420

I'm not a nutritionalist but it looks like you eat a lot of unhealthy foods that happen to fall under your calories.
Everyone's body is different, but I would try to eat more whole foods. I stall a lot when eat a lot of processed foods.
Make your oatmeal fresh, try to eat out less, etc.

It helped me.

I don't really know how to cook, When I do eat out I try to get subs but that doesn't even seem to be healthy anymore

Sorry, but this is a cop out. Anyone that can read (as in a recipe) can cook. Invest in a basic healthy recipe book and get started!

AEdited: As the poster above said, there are great online recipe sites. Try http://www.skinnytaste.com/ for starters. Your body (and your taste buds) will thank you.

Cop-out or no, eating prepackaged foods will NOT, in and of itself, prevent fat loss. A calorie deficit is what's required for fat loss. Don't be curt.

And it is simply not true that knowing how to read a recipe makes you a cook.

OP, Sara is right. Get a food scale and see if the problem is simply that you are taking in more calories than you thought you were by under-estimating your food.

nicleed

I'm not a nutritionalist but it looks like you eat a lot of unhealthy foods that happen to fall under your calories.
Everyone's body is different, but I would try to eat more whole foods. I stall a lot when eat a lot of processed foods.
Make your oatmeal fresh, try to eat out less, etc.

It helped me.

I don't really know how to cook, When I do eat out I try to get subs but that doesn't even seem to be healthy anymore

Sorry, but this is a cop out. Anyone that can read (as in a recipe) can cook. Invest in a basic healthy recipe book and get started!

AEdited: As the poster above said, there are great online recipe sites. Try http://www.skinnytaste.com/ for starters. Your body (and your taste buds) will thank you.

Cop-out or no, eating prepackaged foods will NOT, in and of itself, prevent fat loss. A calorie deficit is what's required for fat loss. Don't be curt.

I didn't say it would prevent weight loss., I wont be curt if you don't put words in my mouth.

(Also, depends if OPs long-term goal is to lose weight, or get healthy, or both)

waskier

If you can get to a gym I would highly recommend adding a weight lifting component to your exercise regimen. You do not need to spend hours lifting, but a quality upper body/lower body rotation 2-3 days a week for about 45-50 minutes can really help. Happy to share some routines if you are interested, just drop me a note.