Wasn't it just a matter of staying under the calorie limit?
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What are you doing for exercise?
I wouldn't do excessive exercise just to eat food. Unless you are training for something specific more than an hour isn't really necessary. I am, however, a big believer in exercise. Don't cut it out for no reason. Cut down, possibly, eliminate, no.
Did you read the thread that was linked? It includes your exercise so you aren't "eating back" calories which may help your solve your habit of exercising to eat more.
Yeah, I didn't mean cut out completely. I'm usually doing an hour in the elliptical trainer.
I read the thread, it talks about exercising. But I didn't read anything about not eating back exercise calories.0 -
For what it's worth, I'd suggest only changing one thing at a time. I'd suggest reducing the amount of sodium.0
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There are no studies out there that prove that simply increasing exercise and decreasing calories is a long-term successful way to lose weight
Lisa, in this house we obey the laws of Thermodynamics.
Again, check your research, clearly you are no scientist. The first law of thermodynamics does hold true in theory but there is more to it. If it were that simple, no one would be obese. Sticking to a low-calorie diet without understanding the science is why most people are so unsuccessful at keeping weight off. You can have malnutrition and obesity at the same time. Our bodies react differently to different calories. Read the book I suggested, it gives you all the weight loss research out there. I'm just trying to help, so you can ignore what I am telling you or look into it yourself and see what you think.0 -
Carbs. Your diet has way too many carbs, and you work out too hard. I know it sounds counterintuitive, but crazy workouts make you super hungry, eating carbs makes your insulin fire up and store fat, which in turn makes you more hungry. You don't eat nearly enough protein. You could completely stop counting calories and eat tons of protein and stop eating rice and pasta salad and tortillas and cereal and you would lose weight. Rice, pasta, etc are not part of a nutritious eating plan. Eat a huge steak for dinner with a huge side of veggies - 2 cups of greens at least. Eggs and bacon for breakfast instead of cereal.
Why would you suggest eating more protein when protein is highly insulinogenic? By your own logic you are trying to make him fat0 -
I would suggest reading a book called, "Why Do We Get Fat" to you and pretty much everyone else (I'm sure it's available at the library). The calories in/calories out idea is much more complex than we are willing to admit. There are no studies out there that prove that simply increasing exercise and decreasing calories is a long-term successful way to lose weight and keep it off. If you want a short, VERY simplified answer without having to read and learn on your own: carbs/sugars increase the insulin response in our bodies, thereby increasing fat storage and hunger signals. Exercise greatly increases hunger. For someone who is already overweight, the excess fat signals cravings that are nearly uncontrollable. The more fat you have stored, the more out of whack your insulin response is. Starvation mode diets (consistently eating under the calories you need - 400-1700 for example) work for a while, but as soon as the person stops keeping their calories below that threshold, they gain the weight back. If you want sustainable weight loss, you need to increase the protein in your diet, and add in lots of veggies. Several cups of greens and a lot of protein, then stop eating when you feel full. It isn't necessary to count calories. Keep in mind that fruit has a lot of sugar, so it is best to stay away from it until your body's insulin responses have normalized. Limit exercise until you have gotten the cravings somewhat under control, and then keep it light for a while (maybe walk 30 minutes 5 days). If you are hungry, have more protein. Learn what is a sugar craving and what is true hunger. Eventually, the crazy addictive pull of sugars and starches will die down. The more fat you lose and the less sugar you consume on a regular basis, the more easy it will become to keep weight off.
And YES, you can eat bacon and steak. There are NO studies proving that a low-fat diet is good for your heart or your waistline. In fact, a little bit of fat with a carb makes the insulin response level out because fat and protein take longer to digest.
All of you stating what you should and should not eat need to check the real research. We have been fed so much misinformation that we think low-fat, low-calorie, tons of exercise is the way to health. If it was, the obesity problem would be solved. Unfortunately doctors who treat their patients with the USDA recommeneded guidelines don't see much success. Scientists can't find a link between the simple calories in/out rule and weight loss, but the media and government buy into it because it is the only explanation that seems to make "sense" so they keep trying to prove it. Read the book or look into the research on your own.
LOLTaubes
And there is not a single study showing improved blood markers of health and weight loss following a low fat diet?
Lol at telling people to research, pot kettle0 -
So I'm not a guy and guys lose different than gals do but I have to watch my carbs and sodium as well. I peeked at your diary and saw you are eating back the calories you exercise off. There's a thread here somewhere discussing whether you should or not...I shoulda done more homework before I started blabbin on here but could be something worth checking on. I try to stay between 1200 and my goal of 1720, and if/when I do cardio I make a conscious effort to not eat those calories back unless I'm under the 1200.
I think the reason MFP has the option of listing fat, sodium, carbs etc., is to help us pay attention to not just calorie intake but other factors as well. Yes you should watch calories but if you over do carbs sodium and fat logic, to me, implies counting calories by itself will take longer. Sugars if from fruit I wouldn't worry much about.
But someone could and probably will argue the point.0 -
How are you meauring your food/cals? Unless you are using a scale many people will say your aren't really counting your calories.0
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I usually burn over 800 calories in exercise. With how much I eat, it depends. One day, the only day I went over, I ate over 2,500. Other days I eat as low as 1500.
Is that wrong.
For a young male? Yes. Not enough food. You are netting around 1500 calories a day. Have you calculated your BMR/TDEE? most guys I know need over 2000 calories per day and you seem to be at least moderately active, which will put you over 2500 every day using TDEE, I'm guessing. My TDEE is nearly 2100 at moderately active and I am a 42 year old woman.0 -
Weight loss isn't LINEAR. Even if you're very consistent.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
^^So much BS misinformation in this post I don't know whether to laugh or punch my screen.
otherwise I'm wondering if the ripped body might have less to do with diet and exercise and more to do with "supplements". Temper temper!
Thanks for the accusation of "supplements" it lets me know that what I am doing is right and I don't need any studies or "supplements" to get my results. I do what all successful "ripped people" do, which is count calories and get enough protein.
And my temper is from being a man, not a castrated pushover.
Oh and I eat alot of junk carbs. Why didn't the insulin fairy visit me and make me fat?
The biggest problem I have with your original post was 2 things
1. You stated "rice and pasta are not part of a healthy diet'--why do japanese people live longer and why are they thinner than us? Why are Italians know to live long lives?
2. You stated "You could completely stop counting calories and eat tons of protein and stop eating rice and pasta salad and tortillas and cereal and you would lose weight."
--So someone could eat over their caloric maintanence level and not gain weight? How is that even possible?
And where are the pictures of your god-like physique. Research is great, but means absolutely nothing if not put into practice to actually get real-world results.0 -
It isn't about just staying within calorie limits, it's also about having "quality food". If you still have a lot of fast food or other "crap" with a lot of salt in it, it's going to make things a lot harder.0
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But you're telling people NOT to have refined carbs? Ironic.Not necessarily that crazy - those diets are too restrictive. Any time you tell yourself you can't have something it becomes the main object of desire, right? :-) I will find another post I did earlier that explains it better and copy it here in a sec.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Here's the thing. If it was simply a matter of the math, calories in/out, then why does anyone lose 14 lbs in a week? Why do you lose more some weeks and less others? If I need to burn 500 more or eat 500 calories less per day than what I use to lose one pound a week, and I do that, I should lose 1 pound a week no matter what. It shouldn't matter what the sodium is or what the protein is or what the dairy is or what the carb count is or how much water I drink, etc. Of course, that doesn't happen. Then everyone comes in and tries to figure out why the math isn't working. He's eating less than he burns, so why isn't he losing weight??? Should just be a simple arithmetic problem according to the popular calories in/out mantra.
Yes, especially if you are already in shape and never had a weight problem, then you have never had much issue with your metabolism and foods aren't having as much impact. I understand my use of the word carbs in the first post got a lot of people riled up. Low-glycemic might be a better word. For someone who is struggling with weight loss, reducing carbohydrates and getting carbs from lower-glycemic sources (squash instead of potatoes for instance) will help.
Again, no one has to follow this advice and you are all free to do your own research to see what science really says about diet and exercise. Yes, there is research to show that low-fat diets actually can be detrimental to our health.
As for my own story, you will never see a "ripped" photo of me (or any other photo as I am pretty private), I don't crunch abs for hours a day, because that isn't important to me, but when I go to the doctor, all of my numbers are extremely healthy. My children are all thin and active. I exercise, I try to make good choices when I eat, and I recognize that eating an ice cream sundae isn't going to be the end of the world. I do limit carbs, when I don't, it doesn't affect me right away, but then after a while of eating like that I crave them more and more. Like the Lay's commercial says, bet ya can't eat just one! This is the problem a lot of obese and overweight people suffer from. It is almost addicitive how hard it can be to avoid overeating your calories when the cravings are so strong to eat. The research proves that we are less likely to go over our calorie intake if we increase protein and decrease carbohydrates. Therefore, it is much easier to maintain a lower-glycemic diet in the long term. You will stop daydreaming about doughnuts and cupcakes and all of that. I'm simply offering a suggestion that the math doesn't always work.0 -
Here's the thing. If it was simply a matter of the math, calories in/out, then why does anyone lose 14 lbs in a week? Why do you lose more some weeks and less others? If I need to burn 500 more or eat 500 calories less per day than what I use to lose one pound a week, and I do that, I should lose 1 pound a week no matter what. It shouldn't matter what the sodium is or what the protein is or what the dairy is or what the carb count is or how much water I drink, etc. Of course, that doesn't happen. Then everyone comes in and tries to figure out why the math isn't working. He's eating less than he burns, so why isn't he losing weight??? Should just be a simple arithmetic problem according to the popular calories in/out mantra.
Yes, especially if you are already in shape and never had a weight problem, then you have never had much issue with your metabolism and foods aren't having as much impact. I understand my use of the word carbs in the first post got a lot of people riled up. Low-glycemic might be a better word. For someone who is struggling with weight loss, reducing carbohydrates and getting carbs from lower-glycemic sources (squash instead of potatoes for instance) will help.
Again, no one has to follow this advice and you are all free to do your own research to see what science really says about diet and exercise. Yes, there is research to show that low-fat diets actually can be detrimental to our health.
As for my own story, you will never see a "ripped" photo of me (or any other photo as I am pretty private), I don't crunch abs for hours a day, because that isn't important to me, but when I go to the doctor, all of my numbers are extremely healthy. My children are all thin and active. I exercise, I try to make good choices when I eat, and I recognize that eating an ice cream sundae isn't going to be the end of the world. I do limit carbs, when I don't, it doesn't affect me right away, but then after a while of eating like that I crave them more and more. Like the Lay's commercial says, bet ya can't eat just one! This is the problem a lot of obese and overweight people suffer from. It is almost addicitive how hard it can be to avoid overeating your calories when the cravings are so strong to eat. The research proves that we are less likely to go over our calorie intake if we increase protein and decrease carbohydrates. Therefore, it is much easier to maintain a lower-glycemic diet in the long term. You will stop daydreaming about doughnuts and cupcakes and all of that. I'm simply offering a suggestion that the math doesn't always work.
You are confusing weight loss and fat loss. And way to ignore the fact protein is highly insulinogenic, which happens to make your previous carb fear mongering posts look silly since you also suggested upping protein0 -
If it were me, I would start eating back only half of the exercise calories (unless I was 100% sure I was burning that much, and MFP and even HRMs are not 100% accurate), cut back on sodium, and give it a week. For me, all the weird little blips in the scale seem to work themselves out in that time frame.0
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You are confusing weight loss and fat loss. And way to ignore the fact protein is highly insulinogenic, which happens to make your previous carb fear mongering posts look silly since you also suggested upping protein
I can't find anything that says protein is insulinogenic, in fact as I have been looking it up, all of the reports, articles, science research and everything I have found so far says the opposite. The only thing that came close was a study of dairy protein which found an elevated insulin response from dairy products, but they tested other animal proteins as well and there was no insulin response. I'd be happy to address this more thoroughly if you could point me to the genesis of your statement.0 -
You are confusing weight loss and fat loss. And way to ignore the fact protein is highly insulinogenic, which happens to make your previous carb fear mongering posts look silly since you also suggested upping protein
I can't find anything that says protein is insulinogenic, in fact as I have been looking it up, all of the reports, articles, science research and everything I have found so far says the opposite. The only thing that came close was a study of dairy protein which found an elevated insulin response from dairy products, but they tested other animal proteins as well and there was no insulin response. I'd be happy to address this more thoroughly if you could point me to the genesis of your statement.
Holt et al. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. American Journal of Clinical Nutrition, Vol 66, 1264-1276
http://www.ajcn.org/content/66/5/1264.full.pdf+html
The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells
http://www.nutritionandmetabolism.com/content/9/1/480 -
I can fluctuate 2-5 Lbs day to day. When you're talking weight loss of 1/2 Lb to 2 Lbs per week, it can sometimes be difficult to see over a short period of time due to these fluctuations. You need more data points...i.e. be patient and look at things month to month as well as week to week to see a general trend, not a linear event.0
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How are you meauring your food/cals? Unless you are using a scale many people will say your aren't really counting your calories.
^^^^^THIS. OP, are you measuring your food with a scale? Are you tracking every single thing that goes in your mouth? It's VERY easy to underestimate your intake.0 -
Are you logging accurately? Food scale, measuring cups, etc.
Are you choosing the entries on MFP with accurate info? Sometimes it's good to double check them.0 -
If it was just a matter of staying under the calorie limit, it wouldn't matter what he ate. Whether it's fat or muscle or whatever he's losing, the argument here seems to be that the math is the math. 3500 calories a week should equal a pound of something lost no matter which way you slice it.
Oh, and Japanese and Italians may eat rice and pasta, but not nearly in the quantities that are served here. A Japanese diet may have rice as a side for meals, but they also include plenty of fish, seaweed and other vegetables, not just a heaping scoop of rice with a tiny amount of the rests. Much of the sushi here in America is nothing like what you'd find in Japan. Italians have lots of protein and veggies and healthy fats with their pasta, and the proportion of noodles to the rest is much smaller than what we typically eat over here. They also don't eat tons of bread and cheesecake.
100's of years ago certain Native American tribes had obese people who were basially "starving". They had government rations of grains and sugar, but their ability to hunt and farm was restricted. Their diet consisted mainly of the rations, which were not a generous amount. They showed signs of malnutrition and yet were still putting on fat. They weren't leading a sedentary lifestyle. Same things in certain tribes in Africa, and other places. I'm sorry I don't have all of the data here in front of me at the moment.
Again, as I said, if you were never overweight, your body doesn't have the same insulin resistance built up. It is easier to control cravings. You also must work out quite a bit to be able to eat as many carbs as you want and still stay at an ideal weight. The point is, that isn't realistic for most people. It turns everyone else into a failure if they can't magically control their eating and exercise so tightly. Of course calories still matter, but when you eat more protein, you don't have enough room/appetite to overindulge on carbs. You can believe this or not, it's not my idea, it's backed by 100 years of research.
I haven't really heard anything that discounts this, and I don't think I will ever convince you to look into it yourselves, so I will stop trying to convince you. Those of you who don't have a weight problem don't need to worry about it anyway, and you will never understand what it is like to be someone who can't stop eating "junk food" even when you really want to. If the OP wants to get his eating in check, based on everything I have ever learned about weight loss, his diet contains way too many carbs (most of the people arguing with me seem to say they eat more protein, so why would it be so crazy to encourage him to do so as well?)0 -
Your sodium on Saturday was over 4600. That alone would cause a gain. Weigh again in a few days after you have flushed all that out.
Other than that, its possible you are overestimating your calories burned. I saw 1280....unless that was a 90 minute run, seems high.
It was a 90 minute run. I had a birthday later so, I used the elliptical trainer for 90 minutes.
Getting the sodium under control is so difficult. I'm going to try to lower it this week.
I would just like to point out that the" calories burned" counter on the elliptical machine is very rarely correct and you should get a HRM. Calories burned various with the person and the elleptical machine doesn't consider your height or weight or fitness level. An obese person will usually burn more doing 20 minutes of exercise than a fit person doing the exact same.0 -
How are you meauring your food/cals? Unless you are using a scale many people will say your aren't really counting your calories.
^^^^^THIS. OP, are you measuring your food with a scale? Are you tracking every single thing that goes in your mouth? It's VERY easy to underestimate your intake.
I agree. I was positive that I was guesstimating the serving sizes properly. But once I started measuring and weighing things, I realized just how wrong I was!
Also, I agree that you shouldn't eat back all of your exercise calories. Some, yes. But not all of them. But, of course, that's a matter of opinion.0 -
sooooooooooo if it's the evil carbs and insulin that are stopping him losing weight how come he lost weight in the first 2 weeks and by his own ticker has already lost 70lbs?
although I do actually agree your protein is a bit low for someone of your weight.0 -
sooooooooooo if it's the evil carbs and insulin that are stopping him losing weight how come he lost weight in the first 2 weeks and by his own ticker has already lost 70lbs?
although I do actually agree you protein is a bit low of someone of your weight.
Protein will make him fat bro cause of the insulin0 -
Let's stay on topic, kids. We aren't here to accuse someone of using "supplements" or to flaunt our knowledge. We're here to exchange information specifically pertaining to this individual's question.
OP: It looks like scattered among the insults there is some actual good advice. Hope you're able to sift through it. My advice is to choose one day per week to weigh in. As much as possible, wear the same clothing and eat the same foods before weighing in. (For example, I weigh in every Saturday morning at 10:30 wearing my swim suit prior to a pool workout.)
Also, try changing one thing at a time. Reducing your sodium intake is a good place to start. Try *just* that for a couple weeks, reevaluate how you feel and what you weigh, and then consider altering another part of your intake/exercise (like reducing after-lunch carbs).
Best of luck! Stick with it!0 -
You are confusing weight loss and fat loss. And way to ignore the fact protein is highly insulinogenic, which happens to make your previous carb fear mongering posts look silly since you also suggested upping protein
I can't find anything that says protein is insulinogenic, in fact as I have been looking it up, all of the reports, articles, science research and everything I have found so far says the opposite. The only thing that came close was a study of dairy protein which found an elevated insulin response from dairy products, but they tested other animal proteins as well and there was no insulin response. I'd be happy to address this more thoroughly if you could point me to the genesis of your statement.
Holt et al. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. American Journal of Clinical Nutrition, Vol 66, 1264-1276
http://www.ajcn.org/content/66/5/1264.full.pdf+html
The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells
http://www.nutritionandmetabolism.com/content/9/1/48
I haven't had time to read everything thoroughly, but from what I can see, of course food has an insulin response, every food in the world will. What I see on the charts and from briefly reading the articles is that proteins had an insulin response similar to a few whole grains, but less of a response than the fruit, some of the whole grains, and all of the refined carbs.0 -
It's about staying under your calorie limit and eating whole foods. That is so important-- if you look at the ingredients in something you're about to eat and you don't know what it is-- neither does your body. Whole grains, fruits, veggies, fish, poultry (red mean on occasion), healthy fats (avocados, olive oil, nuts [almonds])...you're staying under your calorie goal, for the most part, but the food you're eating is crap. This does make a difference. Look up ingredients you're unfamiliar with and see where they come from.
Try eating natural quality foods
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Carbs. Your diet has way too many carbs, and you work out too hard. I know it sounds counterintuitive, but crazy workouts make you super hungry, eating carbs makes your insulin fire up and store fat, which in turn makes you more hungry. You don't eat nearly enough protein. You could completely stop counting calories and eat tons of protein and stop eating rice and pasta salad and tortillas and cereal and you would lose weight. Rice, pasta, etc are not part of a nutritious eating plan. Eat a huge steak for dinner with a huge side of veggies - 2 cups of greens at least. Eggs and bacon for breakfast instead of cereal.
This has worked for me. I stick to lean protein, vegetables, fruit, and a few whole grains (i.e. a turkey sandwich on multi-grain bread).
Try and limit dairy, rice, pasta, potatoes, cereal, processed foods, frozen foods, artificial sweeteners, soda, and fruit juice.0 -
If you were doing everything else correctly (correct food estimates, serving sizes, etc, AND exercising, perhaps it's muscle gain... Or water weight.0
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