Could use some help in getting the scale moving

bowhuntr09

Hi everyone!

I would really like some input from you on how I can change my eating to get the scale moving. I have been on MFP consistently for 90+ days now. During most of those 90 days I have kept my calorie count below my MFP suggested goal of 1670, yet I have only lost ~ 10 pounds.

Brief history/stats - I am 46 and 6'1" and weigh around 260. I have a computer job so I sit all day. I have recently started training for a 10k (started early Feb) via the Y training team and currently run about 3 times a week. We are in the 4 to 5 mile distance phase now. So I will be running around 13 miles this week. Prior to this 10k training I have never been a runner. Before the running I dabbled with P90X and Insanity.

Why is the scale not moving faster??? Am I eating too much, not enough, wrong foods?? I have made progress in inches I can tell by the looseness of my pants and using different holes on my belt. It sure would be nice if the scale would follow!

Diary setting should be set to public, critique away!

Thanks!

AmyMgetsfit

I only looked at about 3 days worth of food, but my guess is you are not eating enough. You should also probably have a better breakfast than 2 bananas and coffee. Your breakfast sets your metabolism for the day. It is the most important meal of the day.

bowhuntr09

Thanks Amy.

Breakfast on workdays is usually 2 bananas around 9, then I have 2 clementines around 11 as a mid morning snack. Lunch on most days is a salad of romaine usually with chicken or salmon and EVOO and balsamic. The apple that you will usually see in my snack group is a mid afternoon snack. Dinner is usually whatever the wife has made and I just try to exercise portion control.

chymerra

Thanks Amy.

Breakfast on workdays is usually 2 bananas around 9, then I have 2 clementines around 11 as a mid morning snack. Lunch on most days is a salad of romaine usually with chicken or salmon and EVOO and balsamic. The apple that you will usually see in my snack group is a mid afternoon snack. Dinner is usually whatever the wife has made and I just try to exercise portion control.

too little protein! up your protein and incraese your breakfast calories. that should be your biggest meal of the day, followed by lunch.

since you're training, make sure to add protein with every snack; an apple just won't do it. slap some hummus on that or pair it with some greek yogurt and EAT YOUR CALORIES!!

do not be afraid to eat your calories! you must eat to lose weight. this is the biggest mistake that many people make; they assume that if they eat less and workout more, they will drop weight faster when in fact, it is the opposite: they end up putting on weight or maintaining their current weight because when the body isn't fueled properly, it will hold on to everything you eat and store it as fat. it is a natural defense mechanism against starvation.

here's something i learned from the Insanity program:

plan for each of your meals to be around 300cals (including snacks). eating 5x/day, this puts you at base of 1500cals/day. whatever your caloric intake is for weight loss, use "food blocks" to get you to your caloric target. this means adding a 100 or 200cal addition to your bfast or snack or lunch; which ever you prefer.

since it's highly recommended that your bfast is your heaviest meal (from a calorie perspective), i would add about 150cals to your bfast and then the remaining to your lunch or mid-afternoon snack. your dinner should be your lightest meal (calorie wise) since you would have already consumed most of your cals earlier in the day.

good luck!

bowhuntr09

bump for more input. :bigsmile:

concordancia

You definitely need to eat more, and especially more protein. I am about your age, but a 5'4 woman and I eat 1500 a day when I work out!

Four pieces of fruit as your only breakfast is likely to send your blod chemistry into a tailspin every day. Add some nuts or yogurt or eggs to that and your body will trust that it is being fed properly. Most studies show that when you eat isn't very important, but starting off with a sugar rush can lead to health problems.

Unless you have a medical reason to restrict proteins, MFPs settings are very minimalistic (the same applies to fiber). You should get at least that much protein a day.

I don't know about 10k's, but marathon training is notorious for putting so much stress on the body that people often don't lose weight. You should look into the science behind that and see if it applies to your regimen.

You might also try adding in strength training.