Not Losing - Advice Appreciated
Replies
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Thanks for the advice so far.
And to recap, all three bits of advice I got regarding cutting calories were effectively the same. You all may not agree about much, but ultimately you all recommended that I try reducing my calories to the 1650-1715 range.0 -
It is more than calories in vs. calories out. From reading your posts, I think you've tried that and it hasn't worked. It may work for somet people, but the human metabolism is more complicated than that.
I would say that you need to begin to try other things. People have mentioned cutting out the sweets. In reviewing your diary, I would agree. At least cutting down to only 1 per day for now. This includes your sweet/salty bars (I'd keep that as your "treat"). I'd also recommend upping your protein (lean meats, lowfat cheese, beans, etc) while cutting your intake of "white" carbs. Replace white bread with whole wehat/grain bread. Replace a pasta dinner with whole grain or quinoa pasta as a side dish - lean meat as the main dish and veggies. Which leads me to another thing to try - more veggies and fruits. There are lots of ways to do this. I know it isn't easy.
I would also go for organic meats and cheeses as much as possible. Some people (like me) are very sensitive to hormones and it is vitally necessary to reduce my exposure/intake to meats and cheeses from animal pumped full of hormones and corn products.
Lastly, eat your "Carbier" meals for breakfast or lunch. I would try to eat low carb for dinner and not snack before bed time. There is science behind this suggestion. I try to have my last meal before 8 pm and am usually asleep by 10-11. I usually eat my dinner far earlier than that though (4:30-5 pm) because of my work and workout schedule, but have the 8pm rule to allow for protein shakes or "dinner with friends" type situations.
I realize that you don't want so many "rules," but I think you should at least try to do some of these things. You will not be perfect - no one is, but you can try your best. I hope you find what works for you!
ETA - And your calorie number looks fine for now. You might try adding in 2 full body weights workouts/week. A lot of progress can be made with just a few exercises to begin with. Muscle helps metabolism.0 -
Ok...not sure why you are replying to my post specifically?0
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I love the arguing, everyone has an opinion. Calorie deficit = weight loss. In this respect a calorie is a calorie. However, a higher protein diet can lead to higher muscle retension and increased FAT loss... and isn't that ultimately the goal? Also, eating clean and eating higher protein/ low carb may not change numbers on the scale specifically if you are counting calories, but I have found that eating this way does make it far easier to stick to my calories and not feel hungry or have cravings for junk food. As for sleep, I am sure it is great... but I have lost 38 pounds and have a 5 month old. Last night I got 4 hours of consecutive sleep and this was a good night. Therefore, although sleep is important and I am sure helpful, you can still lose weight without it:) Best of luck with your weight loss journey. If you keep eating at a calorie deficit and continue working out the weight loss, fat loss, and inches lost will come. Be patient:)0
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I took a look at your diary, and it also seems like your eating isn't consistent. A lot of days show you way under, so you're either not logging consistently, or you're not hitting your target.0
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pick this method or the other one above (TDEE * 0.80)The answer is 1960.
Yes, as you will see in my original post, this is what I am doing. My TDEE - 20% is 1960, so I'm eating 1950 a day.
But are you NETTING the 1950 per day? if not then I would say you are not eating enough to offset the calories burned in your workouts.0 -
I took a look at your diary, and it also seems like your eating isn't consistent. A lot of days show you way under, so you're either not logging consistently, or you're not hitting your target.
You probably went back far enough to see the days where I had my target set at 1,500. Now that it's 1,950, those days look low.0 -
Too many processed carbs, too much sugar (2 sugary snacks in a day?), little to no veggies - from what I saw in your food diary.
^This! It looks like you eat out a lot, even if you're deconstructing what is in your meal sometimes to add to your diary, it doesn't look like you're bringing your digital scale out to eat with you. The problem with this, even when nutritional information is given, it's generally not all that accurate or there is a disparity between reported serving sizes and what is actually scooped onto your plate. Often times, eating out (or with pre-packed, processed foods you buy in the grocery store), you're eating 20% (or greater) more calories than you would assume based on nutritional info. Combine that with potentially over exaggerated calorie burns and you're not nearly in the calorie deficit you think you are. Honestly, I would cut some of these snacks, cut out some parts of meals (all the dressings, breading, crackers, "food accessories"), or make more healthful substitutions.
But also!
You're probably retaining some water. Give your body more time to adjust to your new activities and remember that your initial loss was mostly water. With added exercise and upping calories, you're retaining more water. Be patient, stick with it, some small adjustments to your foods would make a lot of difference i think.0 -
I took a look at your diary, and it also seems like your eating isn't consistent. A lot of days show you way under, so you're either not logging consistently, or you're not hitting your target.
You probably went back far enough to see the days where I had my target set at 1,500. Now that it's 1,950, those days look low.
I looked at the last 2 weeks. When did you change it?0 -
I took a look at your diary, and it also seems like your eating isn't consistent. A lot of days show you way under, so you're either not logging consistently, or you're not hitting your target.
You probably went back far enough to see the days where I had my target set at 1,500. Now that it's 1,950, those days look low.
I looked at the last 2 weeks. When did you change it?
About two weeks ago. Maybe you're referring to the days I earned exercise calories? Like I said, I don't usually eat many of them.0 -
I have times where I don't lose for a couple of weeks and then all of a sudden I'm four pounds lighter. I agree with making sure you are counting everything accurately, but I would also say you should measure yourself to see if you've had body composition change. My body changes shape at different times than it loses weight.0
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I don't do the TDEE method so this could be a silly question, but doesn't TDEE include exercise. So by actually eating 'back' exercise calories, wouldn't that more likely be getting close to maintenance.
If your TDEE is based on BMR and exercise, doesn't that mean that on average, your body burns a total of (let's say) 2100 calories including BMR and exercise. So you wouldn't eat any calories burned by exercise?
That was my understanding...
[Also, my opinion is that because BMR can vary so wildly from person to person, if you are set where you think you should be losing but don't lose, cut calories by a bit, wait and see what happens. If your calories are too low, you will lose weight and will have to adjust them up but if you aren't losing weight, it is because your calories are too high.]0 -
I took a look at your diary, and it also seems like your eating isn't consistent. A lot of days show you way under, so you're either not logging consistently, or you're not hitting your target.
You probably went back far enough to see the days where I had my target set at 1,500. Now that it's 1,950, those days look low.
I looked at the last 2 weeks. When did you change it?
About two weeks ago. Maybe you're referring to the days I earned exercise calories? Like I said, I don't usually eat many of them.
If you use MFP's recommendation and earn exercise calories, you should eat them back.
If you do TDEE -20%, then you do not eat back exercise calories. I've been more consistently successful with this method than with the MFP method.
*ETA: 2 weeks may not be enough time for your body to get used to increased calories either. When I started TDEE -20%, I actually gained 2 pounds (probably water weight, not fat) but after the first week or so, I started losing about a pound a week.0 -
bump0
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If you have calculated your BMR and TDEE, unless you have set your TDEE to sedentary you should not be eating your cals back.
Did u select sedentary?0 -
If you have calculated your BMR and TDEE, unless you have set your TDEE to sedentary you should not be eating your cals back.
Did u select sedentary?
Also I think you may have miscalculated your TDEE
BMR * 1.2 Sedentary = 2352 -20% =1882
BMR * 1.375 Lightly active = 2695 - 20% = 21560 -
1. Try a heart rate monitor. I find that the calories burned on MFP (and gym machines) are much higher than what my HRM reports.
2. Eat a bigger breakfast with less added sugar. (Almost all of the calories from your yogurt are sugar-- can you eat plain Greek yogurt with real fruit instead?)
3. Eat less processed food (and you'll find you can eat larger portions if you do). It's the difference between drinking a glass of orange juice and eating six oranges-- you need the fiber that comes with real food.
4. Drink water. If you don't drink enough water, you'll find that your workouts are harder because you'll be dehydrated.0 -
The more complex a system the more likely it will fail.
I do completely agree with this, which is why I have chose a "simple" food plan of counting calories only.
I am a little flummoxed by the fact that, at this weight, I am (most certainly) eating a deficit, and yet I'm not losing.
I took a look at your food diary and if I am being honest, the reasons you aren't losing are most likely this;
Thurs 14th Feb -
Homemade - Red Velvet Cake With Buttercream Frosting, 1 slice 324 cal
Cookies - Sugar, refrigerated dough, baked, 2 oz 274 cal
Hershey's - Nuggets - Milk Chocolate, 1 piece 50 cal
Weds 13th Feb -
Subway - 6-Inch Turkey Breast on White with Pepperjack Cheese and Vinegar (no oil), 6 -Inch 310 cal
Kirro - Croissant, 2 oz 180 cal
Lay's - Baked! Original, 1 package 130 cal
Just because you are "allowed" 1800 calories a day does not mean you can eat crap all day as long as it stays within 1800 calories. You need to be making better food choices in order to see results.
In all honesty, all 3 "snacks" you had today should be eliminated all together. If you must, go for the Hershey's but if you want to snack on chocolate/sweet foods I suggest you change to something healthier e.g. dark chocolate, nuts, fruit, etc. And smaller quantities.
As for Wednesday, I see you went over anyway so I am assuming you weren't following the plan as strictly. The croissant for breakfast along with other foods for breakfast too is a bad move... to be honest it's a bad move entirely. I live in France, I love croissants, but I walk past them every day and say no because they are not good for the waist line! For breakfast you should be eating something far more nutritious! I would go with fresh juice, cereal and fruit, maybe some eggs, etc.
When it comes to crisps/chips (depending on what part of the word you live in), I would also cut this out entirely. They don't even full you up, hold no nutritional value and are generally just crap to put into your body.
To summarise, I think you are failing to lose weight because you are eating whatever you want as long as it's within 1800 calories and that isn't how it works.0 -
Ok...not sure why you are replying to my post specifically?
I am saying it is calories in vs calories out. People who say i"it's not about calories in vs calories out" are the people who don't know their TDEE. keep in mind TDEE is just an estimate anyways. We are made up of energy, energy has mass. If we lose energy (burn more than we take in) we lose mass.
Has nothing to do with carbs, protein, fat or whatever, it's about calories(energy).
Ok, well thank you for the explanation. Agree to disagree. I don't think it is all about calories. Yes, I think they matter to a certain extent, but are not the be all end all. Macros count, types of food count. Even more so if you have a metabolic issue.
If you spike your insulin, you will store fat. Eating twinkies will spike insulin in many people, especially those with metabolic syndrome, and although you might be eating your TDEE, you will store fat. Great that it worked for that one guy, but it surely would not work for me. I'm also interested in learning to eat healthfully for the rest of my life, not just for weight loss, so choosing a diet like that would not be furthering that goal.0 -
Today is Valentine's Day. So, yes, today I have eaten far more sweets than on any "normal" day. But I stayed under my calorie goal nonetheless.0
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Today is Valentine's Day. So, yes, today I have eaten far more sweets than on any "normal" day. But I stayed under my calorie goal nonetheless.
Why have you asked for advice when every piece of advice you have been given you have gotten defensive about and shot down?
I would also like to point out what works for one isn't always what works for another, so just because one person eats bad foods within their calories and still loses doesn't mean that you will. What you are doing is obviously not working so I suggest you start taking some advice from atleast one person on this thread.
Also, sleep and water intake are incredibly important and should not "complicate" a diet in any way, they are pretty standard needs for the body. Just get a large 1.5l bottle.of water and drink one of those every day. Plus a glass of water at each meal and you will have covered what you need daily.0 -
Today is Valentine's Day. So, yes, today I have eaten far more sweets than on any "normal" day. But I stayed under my calorie goal nonetheless.
Why have you asked for advice when every piece of advice you have been given you have gotten defensive about and shot down?
I would also like to point out what works for one isn't always what works for another, so just because one person eats bad foods within their calories and still loses doesn't mean that you will. What you are doing is obviously not working so I suggest you start taking some advice from atleast one person on this thread.
Also, sleep and water intake are incredibly important and should not "complicate" a diet in any way, they are pretty standard needs for the body. Just get a large 1.5l bottle.of water and drink one of those every day. Plus a glass of water at each meal and you will have covered what you need daily.
Or get my Big Bertha as pictured in my profile she's available at any 7-11 and shes 100oz of watery love0 -
I love the arguing, everyone has an opinion. Calorie deficit = weight loss. In this respect a calorie is a calorie. However, a higher protein diet can lead to higher muscle retension and increased FAT loss... and isn't that ultimately the goal? Also, eating clean and eating higher protein/ low carb may not change numbers on the scale specifically if you are counting calories, but I have found that eating this way does make it far easier to stick to my calories and not feel hungry or have cravings for junk food. As for sleep, I am sure it is great... but I have lost 38 pounds and have a 5 month old. Last night I got 4 hours of consecutive sleep and this was a good night. Therefore, although sleep is important and I am sure helpful, you can still lose weight without it:) Best of luck with your weight loss journey. If you keep eating at a calorie deficit and continue working out the weight loss, fat loss, and inches lost will come. Be patient:)
carbs are muscle sparing.
And they only thing your brain eats...pure glucose baby0 -
don't eat anything that comes with a nutrition label.
LOL0 -
have you answered my question, how long has it been since you lost weight?The more complex a system the more likely it will fail.
I do completely agree with this, which is why I have chose a "simple" food plan of counting calories only.
I am a little flummoxed by the fact that, at this weight, I am (most certainly) eating a deficit, and yet I'm not losing.
I did answer that in my original post. It has been six weeks since I have lost any weight.
Maybe theres something else goin on I would get to the doctor have some blood work and if youve done that focus on improving your cardiopulmonary or muscular strength. Find new rewards0 -
The more complex a system the more likely it will fail.
I do completely agree with this, which is why I have chose a "simple" food plan of counting calories only.
I am a little flummoxed by the fact that, at this weight, I am (most certainly) eating a deficit, and yet I'm not losing.
I took a look at your food diary and if I am being honest, the reasons you aren't losing are most likely this;
Thurs 14th Feb -
Homemade - Red Velvet Cake With Buttercream Frosting, 1 slice 324 cal
Cookies - Sugar, refrigerated dough, baked, 2 oz 274 cal
Hershey's - Nuggets - Milk Chocolate, 1 piece 50 cal
Weds 13th Feb -
Subway - 6-Inch Turkey Breast on White with Pepperjack Cheese and Vinegar (no oil), 6 -Inch 310 cal
Kirro - Croissant, 2 oz 180 cal
Lay's - Baked! Original, 1 package 130 cal
Just because you are "allowed" 1800 calories a day does not mean you can eat crap all day as long as it stays within 1800 calories. You need to be making better food choices in order to see results.
I don't log much anymore, but i found a few enteries from september.
and my weight loss
SO yes if you have the calories you can eat what you want as long as you stay under your calorie goal. (I know these numbers are kind of high, but i track calories on a weekly basis not daily)
Again, agree to disagree. I never said that *you* could not lose weight eating less calories. People do it everyday so no need to pull out food diaries. It is also easier to lose weight when you have more weight to lose. *I* am not you and I cannot lose weight by controlling calories alone. I suspect there are others like me since I see posts everyday on multiple weight loss boards. To say that calories in = calories out is the *only* thing that matters is ignorant, in my opinion.0
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