Please help - I'm really trying and failing
Replies
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A lot of good advice here. Thank you for the question because I picked up some things I didn’t know from reading on some of the responses. Example would be TDEE and macros.
As someone else pointed out the food database isn’t always accurate so I was always scanning in items or manually entering in information in order to be as accurate as I could. I also just watched my diet and I did not do much in the way of Cardio – I found this was a little easier for me to concentrate on. After some weight loss – around 25 lbs – I started working on cardio and incorporating exercise into my weekly activity. I know you mentioned lifting but do you do any aerobic / cardio activity - fat burning vs putting on muscle?
Dropping the calories down may not be bad. I know that when I started out, my target goal was 1 lbs a week and my daily calorie goal was a little over 1500 net calories - according to MyFitenessPal. Surprised that you are at 1800 actually since that is my maintenance number although I am short - 5’5” and 38 - so that may play a factor.
Here is another way of looking at TDEE - its an online calculator:
website is : http://iifym.com/tdee-calculator/
Calulate your TDEE and the information below - also on the site - is what you can use to figure out macros
- Protein: 1 gram per pound of body weight
- Fat: .45 grams per pound of body weight
- Carbs: The remaining number of calories left will be filled with carbs
Keep trying - before you know it - you will be buying clothes every 2 - 3 months because of shrinking out of them
Those are great recommendations and I appreciate you taking the time to write. Thank you. 0 -
A lot of good advice here. Thank you for the question because I picked up some things I didn’t know from reading on some of the responses. Example would be TDEE and macros.
As someone else pointed out the food database isn’t always accurate so I was always scanning in items or manually entering in information in order to be as accurate as I could. I also just watched my diet and I did not do much in the way of Cardio – I found this was a little easier for me to concentrate on. After some weight loss – around 25 lbs – I started working on cardio and incorporating exercise into my weekly activity. I know you mentioned lifting but do you do any aerobic / cardio activity - fat burning vs putting on muscle?
Dropping the calories down may not be bad. I know that when I started out, my target goal was 1 lbs a week and my daily calorie goal was a little over 1500 net calories - according to MyFitenessPal. Surprised that you are at 1800 actually since that is my maintenance number although I am short - 5’5” and 38 - so that may play a factor.
Here is another way of looking at TDEE - its an online calculator:
website is : http://iifym.com/tdee-calculator/
Calulate your TDEE and the information below - also on the site - is what you can use to figure out macros
- Protein: 1 gram per pound of body weight
- Fat: .45 grams per pound of body weight
- Carbs: The remaining number of calories left will be filled with carbs
Keep trying - before you know it - you will be buying clothes every 2 - 3 months because of shrinking out of them
I do cardio 1 day a week (HIIT) and Vinyasa yoga 1 day a week and this gets my heart rate up! Now that the snow has melted around here (finally), I will start running and biking outdoors for cardio. 0 -
I would say like me you're already pretty fit, and that makes it tough to drop anymore even if we think it would be nice. I think you may need to do a true cut diet if you really want to lose it, lots of protein veggies and good fats and low carbs. If you really want, try dropping the bread and wheat completely and "eat clean", as they say.
Get the thyroid checked, too. That made a big difference for me. I ended up going to a naturopath to get the right amount since I was "within range" and my regular doctor wouldn't set my thyroid medication any higher.
Then add some HIIT training. You're already lifting, so try and get a bit heavier lifts if possible. You need to change it up and get your body to work even harder, surprise it.
Where do you carry your weight? For me it's all hips and thighs. I've lost everything on my waist I can and the rest is really stubborn....
I am a true endomorph. I have curves but a nice flat belly which I'm very thankful for. My upper arms and upper thighs are my problem areas....
Thanks for the suggestions. Looks like I need to make a change in my diet and will do just that. 0 -
you know maybe the fat is just slowly being replaced with muscle instead and that is why you arent seeing results i just say keep doing what ur doing and it will eventually happen this isnt a get skinny quickly thing it is a life time thing. so keep it up girl!!!
good luck and chin up
Thanks! My husband tells me that I'm nice and firm so that's working for me! Just need to reduce that top layer of fat now. 0 -
Your calories don't add up to your macros. I would try and ensure
1) You hit or exceed the protein every day
2) you stay under on the carbs and sugar
3) you make sure your food info is correct
I counted up the macros to several days and one was off by 700 calories! You thought you ate 1700 but you ate 2400!! That is a big difference...
Second this guy.
Also, you need to watch your sodium content and your fat/carbs as well as snacks. All those chips are going to add up as well as weekend binges with drinks and what not that are most likely keeping you at maintenance. You seem to divulge everyday in at least chips or popcorn or something of that nature as a "treat" - try eliminating that or at least taking it down to 1-2 times a week.
I do eat chips and other not so good foods often but I was under the impression that what was most important at the end of the day was that I didn't go over my calorie allowance limit. I will re-evaluate this. Thanks for your time!
That might be ok once you hit your goal, but to reach your goal, you might need to cut them, for now.
I would also add to the More Protein and Veggies crowd. I did see that some days you had a good amount of protein, but some not nearly as much. I'm guessing the higher protein days are after your heavy lift workouts (I know I craved protein like mad then). But even when I'm not lifting as heavy, I still aim for at least 100g protein/day, as it helps me feel more satiated.
I also noticed that sometimes your lunches look pretty small - try adding more protein and more food overall, and maybe you won't need as many snacks? I saw 200 calorie lunches, but 700 calories' worth of snacks that could be used for more quality fuel for your workouts. Sometimes I do eat smaller lunches - only half of my lunch, then finish it later in the afternoon for my snack. "snack" food doesn't have to be chips or popcorn, it can be eggs, chicken, turkey, veggies, etc, too.
I hope you find what works for you!0 -
Speaking for myself only, I keep my calories to around 1200 even though I work out 4 times a week and hike or snowshoe almost every weekend.0
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Your calories don't add up to your macros. I would try and ensure
1) You hit or exceed the protein every day
2) you stay under on the carbs and sugar
3) you make sure your food info is correct
I counted up the macros to several days and one was off by 700 calories! You thought you ate 1700 but you ate 2400!! That is a big difference...
Second this guy.
Also, you need to watch your sodium content and your fat/carbs as well as snacks. All those chips are going to add up as well as weekend binges with drinks and what not that are most likely keeping you at maintenance. You seem to divulge everyday in at least chips or popcorn or something of that nature as a "treat" - try eliminating that or at least taking it down to 1-2 times a week.
I do eat chips and other not so good foods often but I was under the impression that what was most important at the end of the day was that I didn't go over my calorie allowance limit. I will re-evaluate this. Thanks for your time!
That might be ok once you hit your goal, but to reach your goal, you might need to cut them, for now.
I would also add to the More Protein and Veggies crowd. I did see that some days you had a good amount of protein, but some not nearly as much. I'm guessing the higher protein days are after your heavy lift workouts (I know I craved protein like mad then). But even when I'm not lifting as heavy, I still aim for at least 100g protein/day, as it helps me feel more satiated.
I also noticed that sometimes your lunches look pretty small - try adding more protein and more food overall, and maybe you won't need as many snacks? I saw 200 calorie lunches, but 700 calories' worth of snacks that could be used for more quality fuel for your workouts. Sometimes I do eat smaller lunches - only half of my lunch, then finish it later in the afternoon for my snack. "snack" food doesn't have to be chips or popcorn, it can be eggs, chicken, turkey, veggies, etc, too.
I hope you find what works for you!
Thank you! My lunches are small because I eat at the office before going to the gym (I go at lunch 4 days a week) and I don't have time to eat anything big and that 's why I have bigger snacks than lunches in my diary. I do eat more protein on lifting days but I will try and add more. Thanks! 0 -
Up the proteins (eggs, not cereal for breakfast, every day)
lower the carbs a little - don't go crazy.
Try to lessen the canned foods.
More real food - raw veggies - LOTS!
I know it's expensive in the some places, but if you can... do.
50 minutes 5 days a week is GREAT! Keep it up. I bet your body is healthy and happy.
I second this wholeheartedly. You don't have to cut a ton of carbs but look at where they are coming from. Eating less snacky foods and more whole foods will get you better results! 0 -
Your calories don't add up to your macros. I would try and ensure
1) You hit or exceed the protein every day
2) you stay under on the carbs and sugar
3) you make sure your food info is correct
I counted up the macros to several days and one was off by 700 calories! You thought you ate 1700 but you ate 2400!! That is a big difference...
OMG. This is something I have never checked in my own diary before . . . it never even occurred to me that it was a possibility! On the two sites I used to use before MFP, they would both correct erroneous data by upping the calories in the food to match the entered macros.
I'm going to be going through my diary for the last month and adding everything up.
I still (embarrassingly enough) don't understand what is meant by this. Could someone explain it to me. Thanks!
Sorry, I was out of the office. Like somone else said, every gram of a macro nutrient contains a set number of calories...
Carbohydrates have 4 calories per gram.
Fats have 9 calories per gram.
Proteins have 4 calories per gram.
So when you add up your day, if you had
200 Carbs
120 Protein
80 Fats
That would equal out to 2000 calories... so if your macros are that (as above) and your calories say something like 1500.... then something is off.0 -
I've been following the posts on this thread... thank you for everyone for the wonderful advice and for keeping it positive. I think this post has been really helpful to a lot of us!0
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Up the proteins (eggs, not cereal for breakfast, every day)
lower the carbs a little - don't go crazy.
Try to lessen the canned foods.
More real food - raw veggies - LOTS!
I know it's expensive in the some places, but if you can... do.
50 minutes 5 days a week is GREAT! Keep it up. I bet your body is healthy and happy.
I second this wholeheartedly. You don't have to cut a ton of carbs but look at where they are coming from. Eating less snacky foods and more whole foods will get you better results!
Thank you! You're right. I will make this happen. 0 -
Your calories don't add up to your macros. I would try and ensure
1) You hit or exceed the protein every day
2) you stay under on the carbs and sugar
3) you make sure your food info is correct
I counted up the macros to several days and one was off by 700 calories! You thought you ate 1700 but you ate 2400!! That is a big difference...
OMG. This is something I have never checked in my own diary before . . . it never even occurred to me that it was a possibility! On the two sites I used to use before MFP, they would both correct erroneous data by upping the calories in the food to match the entered macros.
I'm going to be going through my diary for the last month and adding everything up.
I still (embarrassingly enough) don't understand what is meant by this. Could someone explain it to me. Thanks!
Sorry, I was out of the office. Like somone else said, every gram of a macro nutrient contains a set number of calories...
Carbohydrates have 4 calories per gram.
Fats have 9 calories per gram.
Proteins have 4 calories per gram.
So when you add up your day, if you had
200 Carbs
120 Protein
80 Fats
That would equal out to 2000 calories... so if your macros are that (as above) and your calories say something like 1500.... then something is off.
Thank you for the explanation. It's really something I didn't know. I just assumed that the end calorie result was the number I had to keep in mind and then the macros but it seems there is some discrepancy. Interesting... Thanks again! 0 -
I've been following the posts on this thread... thank you for everyone for the wonderful advice and for keeping it positive. I think this post has been really helpful to a lot of us!
I agree and I am grateful for that. 0 -
Hi. I noticed that you were not counting your sodium intake and I see that you eat a lot of things that have extremely high sodium. I would suggest tracking that as well and see if you can get the numbers down.
I agree that my sodium is high. I drink tons of water though so I always thought it would balance itself off. Could it be as simple as just lowering it and the weight would come off withough changing anything else? I could try to lower it. Thanks!
I also drink tons of water but keeping your sodium down is not only good for bloating, it's also good for your heart. I have high blood pressure but I've managed to stay off of taking bp lowering meds from watching my sodium and diet and exercising. I just notice I lose more over time when I watch my sodium and drink plenty of water. Good luck!0 -
Hi. I noticed that you were not counting your sodium intake and I see that you eat a lot of things that have extremely high sodium. I would suggest tracking that as well and see if you can get the numbers down.
I agree that my sodium is high. I drink tons of water though so I always thought it would balance itself off. Could it be as simple as just lowering it and the weight would come off withough changing anything else? I could try to lower it. Thanks!
I also drink tons of water but keeping your sodium down is not only good for bloating, it's also good for your heart. I have high blood pressure but I've managed to stay off of taking bp lowering meds from watching my sodium and diet and exercising. I just notice I lose more over time when I watch my sodium and drink plenty of water. Good luck!
You're absolutely right. Thank you! 0 -
OP- You have the most gracious responses to all this advice. Great advice throughout, but still--kudos to you! That's a lot all at once. :flowerforyou:0
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Please have a look at my profile and diary and please let me know what I'm doing wrong because I'm not losing weight or inches. I've been at this for months and it seems I’m spinning my wheels. I thought I was on the right track but not anymore.
My husband started tracking at the same time as I did (early March), doesn't work out and has a very sedentary job and has lost weight and inches and everybody is commenting on how lean he looks. I'm happy for him but regardless of what I do and how hard I work, I'm just not succeeding. I am essentially the same as I was when I started; the only difference is that I feel tighter under my fat but the fat is still there.
I measure everything
I work out 5 times/week and burn about 350 calories (I lift heavy 3x a week)
I eat 1800 and don’t eat back exercise (set at TDEE – 20%)
I've read, understand and have applied the information on the Road Map
I'm a strong willed person and if I can figure out what to do to get the results I will do it well. Please help me with this. Any suggestions would really be appreciated. Thank you.
I tried to add a document that has my calorie report and progress report but I can't figure out how to do it. Will keep looking into it and add it later.
Two minerals that affect thyroid function: magnesium and iodine. Without enough magnesium ions in the blood, your body cannot convert T-4 to T-3 and that spells functional hypothyroidism even with normal T-4 levels. Foods that are high in potassium are usually high in magnesium as well--vegetables actually have a lot of both. Spinach has a lot of both and so do sweet potatoes. About 85% of Americans are magnesium-deficient. You can address it further by taking a couple of Epsom salts BATHS a couple of times a week. Epsom salts are pure magnesium sulphate (and the sulphate is good for us too because we typically don't get enough sulfur in our diets either). One caution--NEVER take Epsom salts internally.
Iodine uptake is blocked by estrogen and the result is the same--functional hypothyroidism. If you are not eating kelp or other sources of iodine, you may be deficient. Eating iodized salt may keep you from getting a goiter, but it may not keep you from being iodine deficient.0 -
I'm going to get shouted down but I'd suggest you go a month eating 1400 with a higher protein and fiber intake and see what happens
edit - I was grunching and didn't read the thread. My assumption is the 1800 intake has been extremely accurate .... if you've found it to be inaccurate and that you've actually consumed more, then my suggestion may not be necessary.0 -
I only read 2 pages of the thread, and I looked at your diary for 1 week and it seems that you go over your cals most days?
I am sorry if someone else touched on this, but what worked for me and is still working is keeping within the calorie goals set based on what I input to the MFP calculator.0 -
Great responses & congratulations on progress.
I looked at your food diary over the last week. My impression. Cut out the insidious fructose in your diet. Before my wife & i started on a 5:2 eat fast program I had endured her 30 years of Atkins, Weight Watchers etc. Dieting is a sure fire way of putting on weight because it requires commitment or a change of lifestyle.
We are doing the 5:2 as it seems a good way of getting those metabolic benefits with least amount of commitment!
David Gillespie in his book Sweet Poison summarized research & fructose is as addictive as cocaine. Also is 'empty calories ' .You eat, but remain hungry. It's really hard to eliminate because its in everything - even the peanut butter!
Before you make any changes read the book or look at the science of excess sugar. I reckon with the changes you've made, & the advice from others you can easily reduce your empty calories by 200 per day; feel less hungry & that amount of fewer calories will see your progress really pick up.0 -
Oh. BTW the average American has 13% of their calories as sugar.
http://www.latimes.com/news/science/sciencenow/la-sci-sn-added-sugars-american-diet-20130501,0,3227085.story
This 13% is added. Not in fruit or milk.0 -
Yeah you are eating too many calories do many days in a row. I know everyday can't be perfect but having 2 good days the 4 bad followed by 3 good then bad again will not help you at all. You MUST get consistent. Maybe have a cheat meal 1x a week. Or a Cheat day if you don't go crazy.0
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OP- You have the most gracious responses to all this advice. Great advice throughout, but still--kudos to you! That's a lot all at once. :flowerforyou:
Thank you beachgirl! There is a lot of good advice and I'll be taking the time to read it again.
I have a fresh outlook on how to acheive my goals and it feels good.
0 -
Please have a look at my profile and diary and please let me know what I'm doing wrong because I'm not losing weight or inches. I've been at this for months and it seems I’m spinning my wheels. I thought I was on the right track but not anymore.
My husband started tracking at the same time as I did (early March), doesn't work out and has a very sedentary job and has lost weight and inches and everybody is commenting on how lean he looks. I'm happy for him but regardless of what I do and how hard I work, I'm just not succeeding. I am essentially the same as I was when I started; the only difference is that I feel tighter under my fat but the fat is still there.
I measure everything
I work out 5 times/week and burn about 350 calories (I lift heavy 3x a week)
I eat 1800 and don’t eat back exercise (set at TDEE – 20%)
I've read, understand and have applied the information on the Road Map
I'm a strong willed person and if I can figure out what to do to get the results I will do it well. Please help me with this. Any suggestions would really be appreciated. Thank you.
I tried to add a document that has my calorie report and progress report but I can't figure out how to do it. Will keep looking into it and add it later.
Two minerals that affect thyroid function: magnesium and iodine. Without enough magnesium ions in the blood, your body cannot convert T-4 to T-3 and that spells functional hypothyroidism even with normal T-4 levels. Foods that are high in potassium are usually high in magnesium as well--vegetables actually have a lot of both. Spinach has a lot of both and so do sweet potatoes. About 85% of Americans are magnesium-deficient. You can address it further by taking a couple of Epsom salts BATHS a couple of times a week. Epsom salts are pure magnesium sulphate (and the sulphate is good for us too because we typically don't get enough sulfur in our diets either). One caution--NEVER take Epsom salts internally.
Iodine uptake is blocked by estrogen and the result is the same--functional hypothyroidism. If you are not eating kelp or other sources of iodine, you may be deficient. Eating iodized salt may keep you from getting a goiter, but it may not keep you from being iodine deficient.
Interesting.. Thank you for the information. I will research this further. 0 -
I'm going to get shouted down but I'd suggest you go a month eating 1400 with a higher protein and fiber intake and see what happens
edit - I was grunching and didn't read the thread. My assumption is the 1800 intake has been extremely accurate .... if you've found it to be inaccurate and that you've actually consumed more, then my suggestion may not be necessary.
Thank you for your response.
I've given all the advice some thought and what I've realized is that because of various reasons, the amount that I've been eating is probably off (on the high side) so I've decided to lower my calorie goal to 1300 and eat back my exercise. This should help with the discrepancies.0 -
I only read 2 pages of the thread, and I looked at your diary for 1 week and it seems that you go over your cals most days?
I am sorry if someone else touched on this, but what worked for me and is still working is keeping within the calorie goals set based on what I input to the MFP calculator.
Thank you for the recommendation and I'm actually going to do just that but with custom macro goals; I want to keep my protein intake high because I strength train. Congratulations on your success! 0 -
Great responses & congratulations on progress.
I looked at your food diary over the last week. My impression. Cut out the insidious fructose in your diet. Before my wife & i started on a 5:2 eat fast program I had endured her 30 years of Atkins, Weight Watchers etc. Dieting is a sure fire way of putting on weight because it requires commitment or a change of lifestyle.
We are doing the 5:2 as it seems a good way of getting those metabolic benefits with least amount of commitment!
David Gillespie in his book Sweet Poison summarized research & fructose is as addictive as cocaine. Also is 'empty calories ' .You eat, but remain hungry. It's really hard to eliminate because its in everything - even the peanut butter!
Before you make any changes read the book or look at the science of excess sugar. I reckon with the changes you've made, & the advice from others you can easily reduce your empty calories by 200 per day; feel less hungry & that amount of fewer calories will see your progress really pick up.
Thank you for the recommendation and I will research this further. 0 -
Oh. BTW the average American has 13% of their calories as sugar.
http://www.latimes.com/news/science/sciencenow/la-sci-sn-added-sugars-american-diet-20130501,0,3227085.story
This 13% is added. Not in fruit or milk.
My husband and I were discussing this the other day. Pretty scary stuff. 0 -
Yeah you are eating too many calories do many days in a row. I know everyday can't be perfect but having 2 good days the 4 bad followed by 3 good then bad again will not help you at all. You MUST get consistent. Maybe have a cheat meal 1x a week. Or a Cheat day if you don't go crazy.
Absolutely right and I'm going to work on this. Thank you. 0 -
You appear to have some days that you aren't logging your food. What are you eating on these days? Having too many days where you overeat will leave things averaging out. Its also possible that you are not measuring your food properly.
If you feel that you are tracking your food properly, I would see your doctor. You could have thyroid issues, or be insulin resistant.0
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