Heeelp Pleeease! I don't lose weight!

Don't try and over do it...As we exercise we gain extra weight in our muscles..(I can go into this in more detail if you like). The fact is, if you have been exercising so hard that you are sore, your muscles are "full" and will be heavy. do some light walking a couple of km twice a day to prevent your body from cramping up, and give it time to settle. after a few weeks your muscles will plateau and you will see the weight drop. Using you muscles that hard will also mean you might need to have a few healthy carbs to counteract the muscle work.

You have to start eating healthy. This is still the hardest thing for me because I am on a really tight budget. Also measuring portion sizes. One thing that helped me when I first started losing weight was juicing. I am not the type that can eat salads everyday. They get boring and I feel like I am chewing for an hour. My nutritionist suggested juicing because I would be getting all those vitamins and minerals and feel full. You can mix it up by tossing in different fruits and vegetables. But be sure you get your protein too. A good size piece of meat would be the size of your palm, that's the equivalent of 3 ounces.

You aren't eating properly, nectarines for dinner, or just fruit for dinner isn't healthy.

If you don't like the foods, try to find other foods you do like, or TRY to like them, give them a chance. Veggies aren't that bad at all, and there are plenty of different ones to chose from.

Eating healthy is what you need to do to start loosing weight, if you aren't going to eat healthy, you won't lose weight.

You need to eat your calories... one day you only had 300 calories - that's not good.

Your given your calories allowance for a reason - eat the calories given, not the ones burned off - and make sure you track EVERYTHING. Measure out your portions.

A body needs nutrients and vitamins in order to become healthy. A healthy balance of proteins and carbs. LOTS of water. If you don't like vegetables - be sure to be taking a vitamin supplement to make up for the nutrients you are missing out on - however without eating certain foods, the fiber will not be there to help your body flush the evils out of your system. (evils are what I call calories and fat) - exercising builds muscle which weighs more than fat so you may be toning muscle too -which is NOT a bad thing!!

ALWAYS keep in mind: You did not gain the weight and get out of shape in one weeks time! Therefore you are NOT going to LOSE it in a weeks time!!

In my case it took 20 years to gain over 80 lbs - if I work at it faithfully I will be excited to be able to lose HALF that in TWO years! It comes off WAY harder than it goes on and I have to remember that it takes TIME and EFFORT!

Good Luck to you! Once you've made the decision to get healthy the hardest step has been achieved! It takes 3 weeks to form a habit - exercising for one week and then frustrating yourself by expecting a big number on the scale may frustrate you into quitting - don't let it!!! The scale is just a number -

Based on the contents of your diary, the number of "quick-added" and generic "homemade" meals, I would suspect you are not tracking properly.

I found that for me, generic estimates of gym equipment burns were way high. I got a Polar HRM and found that I was burning 50-75 calories less each workout.

When you cook, if your spaghetti bolognese is really homemade, you have to include things like the oil you cooked it in, the butter all sauces, every last ingredient. If it has any calories, it gets included in the total. I wouldn't trust those generic entries for entrees like that that you find in mfp. Lots of people not willing to tally up their meals throw those entries into mfp and they are almost always way on the low side. Find the real calories. If you're serious about tracking, keep the untrackable meals like that to a MINIMUM.

Quick added calories are dangerous too, for tracking. I mean, if you're basing it off of a package, fine, but lots of packaged food also means high sodium intake, which means high water weight. If you're not basing it off of a package and you're trying to eyeball something you ate that doesn't have a calorie count on it, stop that right now. We're all trying to lose weight on here and we got this way because we suck at estimating how much food is in what we eat. Don't rely on your eyeballs or your imagination. Rely on labels and reliable calorie counts for raw foods.

In addition, track everything always. All those 25 calorie bottles of low cal drinks add up. Apples even add up. Track 'em!

It's already been said and I'll say it again-you need to eat more. Try adding more snacks in throughout the day-I try to have something right after a run in the morning, then I'll eat breakfast at work, another snack between then and lunch, then lunch, then another snack between lunch and dinner. Try checking out websites for ideas on how to get vegatables but maybe have them be mixed in with foods/dishes so you don't taste them as much.

you need to be having a real dinner, not just fruit. and give it more time

You need to realize that different people lose weight differently. Meanwhile, you need to be patient with yourself and give it your best shot. Treat your body with respect and you will be rewarded. I lost 24 pounds on Dukan diet’s weight loss coaching (http://www.dukandiet.com/Dukan-Coaching) in July last year. It’s 4 stage low carb, high protein diet which is very effective and nutritious. You should check it out. I lost the weight in 9 weeks, in case you were wondering and I’ve kept the weight off since.

- Get a food scale and weigh everything that you cook or put in your mouth. You will be surprised at how we tend to over estimate the amount we are eating.
- More water

Track EVERYTHING. Literally every little bite.