Need to help as what I'm doing is not really working
Replies
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Lean Fish is a good protein with low calorie cost. Mabye you can up your protein and lower fats. I try to eat my fats with things like avacado's, fatty fish (like salmon), nuts and milk products (like yogurt). I *try* to eat more protein then anything else though my breakfast is mostly carbs.
Play with your micros and see if you can find a good balance that puts you in your calorie goal.0 -
OP - so let's see if we can summarize this. You lost weight before eating 600-900 calories per day and doing a bunch of cardio, lost a whole bunch of lean body mass in the process, and now have a high level of body fat. The extreme calorie restriction messed with your metabolism and the loss of lean body mass exacerbated it further. You went back to a higher caloric intake and gained weight - because your metabolism is depressed - and a lot of it was fat since you weren't working out. Now you've been back at it for just over two weeks and say you've tried "everything" - but so far what "everything" has been is eating at an extreme deficit again and further deepening the deficit by doing a bunch of cardio - again depressing your metabolism and causing more loss of lean body mass. Can you see where you're just spinning your wheels?
Probably the best thing you could do is take a break from dieting for a couple weeks in an effort to get your body functioning at some degree of normalcy again (read this link for the how and why of it: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html), then get back to it, setting your caloric intake at a reasonable level (read this link: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets) and incorporating strength training into your routine. Doing what you're doing is counterproductive and it's doubtful that you're going to be able to starve your way out of it.
If only she would listen to you. I learned the hard way, ate at 1200 calories for months, did tons of cardio, lost muscle. Had to do a metabolic reset, gain weight back, and start all over. Please, listen to this poster, he/she knows what they are talking about. Quit being in such a rush to see a lower number on a stupid scale or you will pay the price later in life.0 -
Do six weeks to omg0
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I am trying to listen but nobody is really listening to me, that's what's frustrating!!!
I GAINED all my current weight by eating what you are recommending! I didn't eat 3000 calories per day and gorge on food I ate what most people would consider to be normal most days! The only real difference was probably that I ate more carbs than I am trying to now although I have always tried to keep my carb intake lower than most.
I ate about 1400-1600 calories on average and on days when I didn't watch my calorie intake at all I was eating more like 1800 at a guess. This caused me to gain fat slowly which is now why I need to lose it! Hence the reason why I decided to cut my calories down based on what so called scientific methods on many fitness websites have recommened based on my measurements and current statistics! I ate 1400-1800 calories non-stop for over 2 years, not just 1 or 2 months so I KNOW this isn't going to prevent me gaining more weight.
I have read all your posts in this thread, so I am trying to listen
I have tried most of the popular methods (diet & exercise) on myself plus quite a bit of reading and research. Here is the simple thing that it still comes back to.. In order to drop fat, more calories must be burned than calories consumed. If fat is not coming off for weeks at a time when you are 30+% body fat, then you are simply eating too much. People here will want to argue that fact, but I doubt the arguments will come from the people who have gotten ripped.
Eat below your BMR.
Do NOT add back in exercise calories. Consider them a bonus.
Whatever your calorie count for the day is, just add 10% to it to catch the margin of error (package contents are not always accurate and we tend to want to underestimate what we actually eat).
Do not be afraid to fast. Great way to create a calorie deficit and the more you do it the easier it becomes.
I go through many days fasted and lifting heavy weights and feel fine.
Good luck!
Oh I think you totally listen to the NEWBIE instead of the people who are successful, makes so much sense.
Rice is gluten free by the way.
If you do not want to listen to those who have been successful, start your thread that states: HEY newbies, what do you think and come back when you are ready to listen to people have been successful.
Such a helpful reply. Thanks.
And encouraging her to starve herself is a much better approach.
She said she is really full on 1300 calories. I recommended she eat below her BMR of 1400. I in no way encouraged starvation. Your replies have been either dishonest or ignorance.0 -
I am trying to listen but nobody is really listening to me, that's what's frustrating!!!
I GAINED all my current weight by eating what you are recommending! I didn't eat 3000 calories per day and gorge on food I ate what most people would consider to be normal most days! The only real difference was probably that I ate more carbs than I am trying to now although I have always tried to keep my carb intake lower than most.
I ate about 1400-1600 calories on average and on days when I didn't watch my calorie intake at all I was eating more like 1800 at a guess. This caused me to gain fat slowly which is now why I need to lose it! Hence the reason why I decided to cut my calories down based on what so called scientific methods on many fitness websites have recommened based on my measurements and current statistics! I ate 1400-1800 calories non-stop for over 2 years, not just 1 or 2 months so I KNOW this isn't going to prevent me gaining more weight.
I have read all your posts in this thread, so I am trying to listen I have tried most of the popular methods (diet & exercise) on myself plus quite a bit of reading and research. Here is the simple thing that it still comes back to.. In order to drop fat, more calories must be burned than calories consumed. If fat is not coming off for weeks at a time when you are 30+% body fat, then you are simply eating too much. People here will want to argue that fact, but I doubt the arguments will come from the people who have gotten ripped.
Eat below your BMR.
Do NOT add back in exercise calories. Consider them a bonus.
Whatever your calorie count for the day is, just add 10% to it to catch the margin of error (package contents are not always accurate and we tend to want to underestimate what we actually eat).
Do not be afraid to fast. Great way to create a calorie deficit and the more you do it the easier it becomes.
I go through many days fasted and lifting heavy weights and feel fine.
Good luck!
Oh I think you totally listen to the NEWBIE instead of the people who are successful, makes so much sense.
Rice is gluten free by the way.
If you do not want to listen to those who have been successful, start your thread that states: HEY newbies, what do you think and come back when you are ready to listen to people have been successful.
Such a helpful reply. Thanks.
And encouraging her to starve herself is a much better approach.
She said she is really full on 1300 calories. I recommended she eat below her BMR of 1400. I in no way encouraged starvation. Your replies have been either dishonest or ignorance.
Why would you advise her to eat below her BMR? Is she continues to do that she will lose yet more lean muscle over time and only further her problems.0 -
Believe me I've tried it all!
In your OP you said you started Jan 2 with the calories of 900+ and then upped it. HOw long have you given it to work. That's only two weeks... not a lot of time, imo.0 -
The issue with eating below your bmr is it will adapt and burn less. When you repair your metabolism you need to slowly increase calorie consumption. This will allow your body to start working harder to burn calories... will you gain some weight? Yes.... and will it take a long time? Yep but the quicker you actively work to correct the issue the better things will get over time. Constantly suppressing it more will only lead to more issues.
Ideally, even if she adds a hundred calories a month and pushes the weight training and protein, she will be able to fully recover..0 -
psulemon if you read what I said about weight training it's not an issue. I have a fully equipped home gym in my garage so I have enough free weights, resistence bands and a multigym to do whatever I am asked plus space to use a bench, mat or whatever.
Sorry misread that part...0 -
I am trying to listen but nobody is really listening to me, that's what's frustrating!!!
I GAINED all my current weight by eating what you are recommending! I didn't eat 3000 calories per day and gorge on food I ate what most people would consider to be normal most days! The only real difference was probably that I ate more carbs than I am trying to now although I have always tried to keep my carb intake lower than most.
I ate about 1400-1600 calories on average and on days when I didn't watch my calorie intake at all I was eating more like 1800 at a guess. This caused me to gain fat slowly which is now why I need to lose it! Hence the reason why I decided to cut my calories down based on what so called scientific methods on many fitness websites have recommened based on my measurements and current statistics! I ate 1400-1800 calories non-stop for over 2 years, not just 1 or 2 months so I KNOW this isn't going to prevent me gaining more weight.
I have read all your posts in this thread, so I am trying to listen I have tried most of the popular methods (diet & exercise) on myself plus quite a bit of reading and research. Here is the simple thing that it still comes back to.. In order to drop fat, more calories must be burned than calories consumed. If fat is not coming off for weeks at a time when you are 30+% body fat, then you are simply eating too much. People here will want to argue that fact, but I doubt the arguments will come from the people who have gotten ripped.
Eat below your BMR.
Do NOT add back in exercise calories. Consider them a bonus.
Whatever your calorie count for the day is, just add 10% to it to catch the margin of error (package contents are not always accurate and we tend to want to underestimate what we actually eat).
Do not be afraid to fast. Great way to create a calorie deficit and the more you do it the easier it becomes.
I go through many days fasted and lifting heavy weights and feel fine.
Good luck!
Oh I think you totally listen to the NEWBIE instead of the people who are successful, makes so much sense.
Rice is gluten free by the way.
If you do not want to listen to those who have been successful, start your thread that states: HEY newbies, what do you think and come back when you are ready to listen to people have been successful.
Such a helpful reply. Thanks.
And encouraging her to starve herself is a much better approach.
She said she is really full on 1300 calories. I recommended she eat below her BMR of 1400. I in no way encouraged starvation. Your replies have been either dishonest or ignorance.
My replies have in no way been dishonest or ignorant. I encourage anyone to follow the guidelines that MFP recommends because it works. Period. I have seen several posts from OP who complains that she is not losing. I would never advocate someone eating below their recommendation MFP recommends. I know for a fact eating less than 1200 calories will cause great harm, my mom lost her hair doing similar. I have been here for 2 years. I have been successful. I always followed MFP guidelines and eat exercise my calories back. I feel great.
MFP builds the deficits into the program. Eating like supermodels is unhealthy and wrong to recommend to anyone.
There is nothing dishonest about it.0 -
OK - here's the thing. I just ran your (basic) numbers through scooby
BMR: 1580
TDEE (and this is desk job - sedentary, no exercise) 1896 - would be higher given you are doing cardio (don't do so much cardio - do weights)
Calorie goal at 20 per cent reduction 1517. And as you don't have much to lose you are probably better doing a 10 per cent redution)
So I have no idea where you are getting your numbers, but they are wrong.
You have stuffed your metabolism. Check out eat more to weight less, learn about metabolism reset, then come back to us in 6-8 weeks. And please, you are 39, not a child, if you ask for advice, listen to it.
And, seriously, comparing yourself and your diet to that of a supermodel is just all kinds of ****ed-up. Supermodels tend to not be healthy (sure they are thin), because a diet of cocaine and cigarettes isn't good for anyone.0 -
You shouldn't eat below your BMR. Its a baseline number for what you need with no activity at all. Eating below BMR will not help you in the long run. You need to deduct about 20% from your TDEE for fat loss. Seriously try the scooby site. You say you've tried everything so you have nothing to lose by trying a new approach surely?
^ Affirmative0 -
OP - so let's see if we can summarize this. You lost weight before eating 600-900 calories per day and doing a bunch of cardio, lost a whole bunch of lean body mass in the process, and now have a high level of body fat. The extreme calorie restriction messed with your metabolism and the loss of lean body mass exacerbated it further. You went back to a higher caloric intake and gained weight - because your metabolism is depressed - and a lot of it was fat since you weren't working out. Now you've been back at it for just over two weeks and say you've tried "everything" - but so far what "everything" has been is eating at an extreme deficit again and further deepening the deficit by doing a bunch of cardio - again depressing your metabolism and causing more loss of lean body mass. Can you see where you're just spinning your wheels?
Probably the best thing you could do is take a break from dieting for a couple weeks in an effort to get your body functioning at some degree of normalcy again (read this link for the how and why of it: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html), then get back to it, setting your caloric intake at a reasonable level (read this link: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets) and incorporating strength training into your routine. Doing what you're doing is counterproductive and it's doubtful that you're going to be able to starve your way out of it.
^Brilliant! Good post!0 -
Oh wow, moody_70 is giving horrible advice. It may be well-meaning, but it's. It's just more of the thinking that got you (and me, and several others) into quite a weight loss pickle.0
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A woman who is 5'4".... Ideal Weight Range: 107.8 - 145.7 lbs
You are NOT overweight at this point.
You should not be eating less than 1407 per day as that is your BMR - the number of calories your body would need to sustain itself in a coma state.0 -
Since it is clear you are going to negate any advise given to you
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OP - so let's see if we can summarize this. You lost weight before eating 600-900 calories per day and doing a bunch of cardio, lost a whole bunch of lean body mass in the process, and now have a high level of body fat. The extreme calorie restriction messed with your metabolism and the loss of lean body mass exacerbated it further. You went back to a higher caloric intake and gained weight - because your metabolism is depressed - and a lot of it was fat since you weren't working out. Now you've been back at it for just over two weeks and say you've tried "everything" - but so far what "everything" has been is eating at an extreme deficit again and further deepening the deficit by doing a bunch of cardio - again depressing your metabolism and causing more loss of lean body mass. Can you see where you're just spinning your wheels?
Probably the best thing you could do is take a break from dieting for a couple weeks in an effort to get your body functioning at some degree of normalcy again (read this link for the how and why of it: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html), then get back to it, setting your caloric intake at a reasonable level (read this link: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets) and incorporating strength training into your routine. Doing what you're doing is counterproductive and it's doubtful that you're going to be able to starve your way out of it.
100% this. The reason you have so much body fat at such a low weight is not because you need to lose more weight. It's because you lost all of your lean body mass when you starved yourself. You're not going to look the way you want to if you continue down this road. You need to start eating again. Yes, you'll gain some weight back but it will be worth it to be healthy.
Also, get off this internet forum and go see a doctor.0 -
Just an FYI, some "instant rices" aren't gluten free because the "polishing agent" contains gluten. Go with long grain brown rice - the REAL stuff and you'll be safe.Rice is gluten free by the way.0 -
Just an FYI, some "instant rices" aren't gluten free because the "polishing agent" contains gluten. Go with long grain brown rice - the REAL stuff and you'll be safe.Rice is gluten free by the way.
Bottom line though - don't think gluten is the problem at all. The problem is she has been starving her body for so long that when she eats a little bit more all her organs go "Yippee! Fuel, we are gunna hold on to this so we are ready for the upcoming famine".0 -
Just an FYI, some "instant rices" aren't gluten free because the "polishing agent" contains gluten. Go with long grain brown rice - the REAL stuff and you'll be safe.Rice is gluten free by the way.
Bottom line though - don't think gluten is the problem at all. The problem is she has been starving her body for so long that when she eats a little bit more all her organs go "Yippee! Fuel, we are gunna hold on to this so we are ready for the upcoming famine".
Agreed the gluten is probably not the issue. I just learned that instant rices aren't always gluten free (hubby has celiac's) and thought it is an important tidbit for any other suffers out there who might be wondering why they are still having issues when they are eating "rice."
Eating long term below your BMR will cause your metabolism to slow. OP needs to eat a LOT more than she has been to fix it.0 -
I am Celiac and have not seen a rice yet that has gluten. But I am sure there is some out there.
My point, almost every thing I eat has rice and it is all gluten free. Do not discount rice as a gluten item generally, but check the labels.
I agree, you may want to go to the doctor or a nutritionist.
If I sounded harsh in anyway, my apologies. My point is that there is no short cuts, you need to eat the proper amount, MFP works the deficit in for you, and use there program. It works.0 -
How often are you eating?
I had a hard time losing until I started eating many times a day - - - I try to eat six times usually eat 4 to 5.
I eat breakfast (the hardest thing for me) anywhere between 7:30 and 9:00
a few hours later I eat a small snack - I do mean small a handful of nuts or piece of fruit or boiled egg. So say 10:30
I eat lunch at noon.
I eat another small snack around 2:30
I eat dinner around 7.
I would like to fit in at least one more snack but I seldom do. This has helped me lose more weight than anything else. It was hard to do because I felt like I was eating constantly and couldn't imagine the scale would go DOWN, but it did. Each time I've gained weight or stalled I realized it was because I was back to eating only a few times a day.
I hope this helps!
Good Luck! 0 -
I think your food diary is too complicated with too many different ingredients to really be truly accurate. Good example 25g chips one day. Thats not much - were you trying to account for snacking at someone elses' chips? If so you could have eaten twice that, you really don't know how much you ate? or did you weight it and you ate exactly 25g chips. Just one example but of the many different foods in there are you weighing them or are you guessing. You may be eating twice the calories you think you are.
You're doing Jillian Michaels which is a great programme and incidentally good for building muscle, its not just cardio so good stuff. Everyone gets great results with her as you will see from this website so keep at it! But 6 days a week, not only 3 which isn't nearly enough. Especially since the rest of the time you are so inactive.
Why don't you devise a really simple menu for yourself eat the same thing every day and see what happens, you can build some consistency into your eating. eg 2 eggs on two slices of toast for breakfast, 1/2 cup rice with salad and a can of tuna for lunch , grilled white fish and greens for dinner with may a apple as a snack in betwee. keep it simple, keep it clean and keep it up with Jillian and you'll see results. And yes - CUT OUT ALCOHOL COMPLETELY.0 -
Muscle does not weight more than fat! One pound of muscle weighs the same as one pound of fat. Just like one pound of a brick weighs the same as one pound of feathers.1. Sometimes we put weight on when exercising as muscle weighs more than fat, but if that is happening, you should see inch loss. So measuring is probably more important than weighing. It's hard to get your head around switching to inches as the main measure as the whole calorie/weight relationship is so logical, but I'd take an inch loss over the scales any day!0 -
Thanks Fionarama
I am doing Jillian Michaels 6 days a week, I was I'll on Wednesday so I had to take my rest day then but I will continue with it all weekend.
About my food diary, it is pretty accurate as I weigh and measure most things so even when I'm out I have a good idea about the calorie content in relation to portion size etc. The day I had 25g of chips I had 3 of my partner's off his plate.
Generally I try and eat something every 3 hours until my last meal. I am going to try staying gluten free for a while and I'll do Jillian Michaels. I am scared of gaining weight if I increase my calories and can't afford a new wardrobe if I do anyway so I'll see what happens when I cut out gluten and have had a month of weight training and if all is going well and I'm losing some weight I'll increase my calories.
There is no point me seeing a doctor, I had a medical a few months ago and everything was normal. All the y will tell me is to eat a balanced diet and cut out processed foods, plenty of fruit and veg plus lean protein and not to eat less than 1200 cals per day.
Hopefully after a few weeks it will kick start my metabolism again so I can eat more and I know I'll have to be a bit patient but it's hard.0
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