can anyone help

bubbles2693

hi i have been on my calorie counting diet since just before Christmas all of a sudden i have started retaining weight instead of losing it i am walking a lot and eating the extra calories but for some reason i am putting weight back on instead of losing it.

WHAT AM I DOING WRONG?????????????????????

k_town78

Really depends on what you are eating. Counting calories is really not enough. Any foods high in sodium can cause water retention weight. Processed foods and foods high in refined sugars will also hang around, regards of exercise. A lot of what we put in our bodies is not properly digested or broken down and our bodies are unable to get much out it. What little nutrition we do get is often tucked away in fat stores because the body assumes a state of starvation when there is little nutrition. I am certainly not a nutrition expert, but I have read a lot in regards to food and how it effects the body. Try to eat "clean" as they say and cut out as much processed foods (high in preservatives like sodium) and refined sugars, drink a lot of water, and aim for fresh foods that will actually go bad in a reasonable time frame. If it can sit on a shelf for months...don't touch it.

taso42

you're possibly doing nothing wrong. weight can fluctuate.
if your plan is sound then stick with it.

cmriverside

I did a quick guesstimate. 5'10" male, 39 YO, 220 lbs, BMR is 2061. That is what he would need in a coma. I know these aren't exactly your numbers, but a male 39 should not be set to eat 1350 calories a day!!

You don't want to eat below your BMR.

You have your daily calories set around 1350?

EAT MOAR.

Read these, then figure your BMR and TDEE and eat somewhere between them.


http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition

Sully10000

You know - I can only lose weight eating fruits and vegetables... even if I keep my calories in line, if I eat too many complex carbs like rice and beans (even homemade) I just don't lose weight...I have just figured this out because I have kept my calorie count low for 3 weeks and haven't lost any weight (yo-yo loss) hang in there

McCluskey1128

I agree with Krista. Stick to the perimeter of the grocery store (fruits, and veggies, sea food, meat and poultry & dairy). There is really nothing on the shelves that you need to put in your body on a daily basis anyway. Drink lots of water and don't get discouraged by water weight. Better than fat weight.

da_bears10089

i would try replacing all the diet soda and other stuff that you are drinking with water. I used to be a Mt. Dew junky, and i had a few withdrawal symptoms when i cut it out, but now i drink water and a latte from time to time.

bekdavis

sodium!!! add a sodium column to your diary & start tracking just how much you are eating. you will be amazed how challenging it is to keep your sodium intake down if you are eating canned, frozen, and processed foods. that is why "clean" eating is best.

now_or_never13

I agree with Krista. Stick to the perimeter of the grocery store (fruits, and veggies, sea food, meat and poultry & dairy). There is really nothing on the shelves that you need to put in your body on a daily basis anyway. Drink lots of water and don't get discouraged by water weight. Better than fat weight.

While I do agree with this keep in mind that there are really good foods not in the perimeter of the grocery store that are great additions to any diet. Dried beans, legumes, nuts, nut butters, etc are all great, healthy additions that are not located in the perimeter. A decent chunk of my diet comes from those foods that are not within the perimeter due to the fact that I don't eat meat so I rely on nuts, legumes, and things like beans for protein and added fiber.

moseler

I did a quick guesstimate. 5'10" male, 39 YO, 220 lbs, BMR is 2061. That is what he would need in a coma. I know these aren't exactly your numbers, but a male 39 should not be set to eat 1350 calories a day!!

You don't want to eat below your BMR.

You have your daily calories set around 1350?

EAT MOAR.

Read these, then figure your BMR and TDEE and eat somewhere between them.


http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition

I agree... I eat more than you and I'm a girl... you should be eating more food. You're body needs more fuel. Also, just looking at your diary over the last few days, it appears you eat a lot of processed foods and soda. You might want to consider eating some fresh foods and more water... there may be some hidden sodium in those food choices that are making you retain water. Just a thought. Good luck to you...

DomFruch02

After looking at your food journal. My 2 cents:

1. EAT BREAKFAST. Skip that meal replacement. Your 1st meal should be the biggest.
2. Eat More quality food.
3. Cut out the Soda
4. Cut out the crap you're putting in your coffee. If anything just put a dash of milk. That's it.
5. Drink a ton of water (gallon) everyday to stay hydrated and flush out everything.
6. No processed food. Eat: Eggs, Nuts, Fruits, Meat, and Veg
7. EAT MORE (like I said earlier.) Meal every 3 hours.
8. Stay away from cheese.
9. Keep motivated/
10. Exercise on an empty stomach. (i.e. Early in the morning, or 3 hours after your small meal)

drusilla126

Did you adjust the amount of calories you're eating according to your new weight? If you're eating the same amount you were eating to lose before at your old weight, the same calories now might mean gaining or maintaining. I recalculate about once a month.

IMYarnCraz33

You don't want to eat below your BMR.

You have your daily calories set around 1350?

then figure your BMR

you can find your BMR under the APPs tab (2ndary tab BMR)

DopeItUp

you're possibly doing nothing wrong. weight can fluctuate.
if your plan is sound then stick with it.

There's tons of crap advice in this thread. This piece, however, is not. If you don't lose for a few months then maybe it's time to drop calories and/or increase exercise. If it's just a short period, ride it out if you're doing things correctly.

lawtechie

Short term I'd guess over the top sodium levels in the soda, your most recent dinner, breads and breakfast meal replacement bars. Add that column to your view and see what the numbers look like.

Edit: Did a google search for your breakfast shake (http://www.tesco.com/groceries/Product/Details/?id=268594231) It has sodium as 0.2g which is 200 mg. One of the MFP database entries has it listed as 0 mg sodium. That's a big difference over timee!

Make sure the entry you are picking is correct against the packaging.

cmriverside

you're possibly doing nothing wrong. weight can fluctuate.
if your plan is sound then stick with it.

There's tons of crap advice in this thread. This piece, however, is not. If you don't lose for a few months then maybe it's time to drop calories and/or increase exercise. If it's just a short period, ride it out if you're doing things correctly.

uh.....he's set at 1350 calories. HE is set at 1350 calories. Carry on with your bad self. :flowerforyou:

DopeItUp

you're possibly doing nothing wrong. weight can fluctuate.
if your plan is sound then stick with it.

There's tons of crap advice in this thread. This piece, however, is not. If you don't lose for a few months then maybe it's time to drop calories and/or increase exercise. If it's just a short period, ride it out if you're doing things correctly.

uh.....he's set at 1350 calories. HE is set at 1350 calories. Carry on with your bad self. :flowerforyou:

Yikes, I saw "bubbles" in the name and assumed woman. I didn't think the goal of 1480 was too bad...whoops.

cicisiam

Really depends on what you are eating. Counting calories is really not enough. Any foods high in sodium can cause water retention weight. Processed foods and foods high in refined sugars will also hang around, regards of exercise. A lot of what we put in our bodies is not properly digested or broken down and our bodies are unable to get much out it. What little nutrition we do get is often tucked away in fat stores because the body assumes a state of starvation when there is little nutrition. I am certainly not a nutrition expert, but I have read a lot in regards to food and how it effects the body. Try to eat "clean" as they say and cut out as much processed foods (high in preservatives like sodium) and refined sugars, drink a lot of water, and aim for fresh foods that will actually go bad in a reasonable time frame. If it can sit on a shelf for months...don't touch it.

bubbles2693

Thank you for all your advice i will try to take this on board and hopefully i will start losing again .......

vzryder

I did a quick guesstimate. 5'10" male, 39 YO, 220 lbs, BMR is 2061. That is what he would need in a coma. I know these aren't exactly your numbers, but a male 39 should not be set to eat 1350 calories a day!!

You don't want to eat below your BMR.

You have your daily calories set around 1350?

EAT MOAR.

Read these, then figure your BMR and TDEE and eat somewhere between them.


http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition

I have the same issue atm as the original poster here, so will watch and read with interest.
I have gone and bookmarked each of these links, many thanks for sharing.

been reading all that I can find, all week as so puzzled to be doing everything correctly and not only not losing but a gain, last week, groan!

One thing I am watching is eating more, goes against everything I was taught , in''my day'' but 1200 calories/day is not enough!

Good luck , don't give up and I am sure you will succeed:)

vzryder

After looking at your food journal. My 2 cents:

1. EAT BREAKFAST. Skip that meal replacement. Your 1st meal should be the biggest.
2. Eat More quality food.
3. Cut out the Soda
4. Cut out the crap you're putting in your coffee. If anything just put a dash of milk. That's it.
5. Drink a ton of water (gallon) everyday to stay hydrated and flush out everything.
6. No processed food. Eat: Eggs, Nuts, Fruits, Meat, and Veg
7. EAT MORE (like I said earlier.) Meal every 3 hours.
8. Stay away from cheese.
9. Keep motivated/
10. Exercise on an empty stomach. (i.e. Early in the morning, or 3 hours after your small meal)

Love this, commensense, good advice, no more to add!