No idea what I'm doing, and no longer losing. Please help!

Sixten_Rockstad
Sixten_Rockstad Posts: 15
in Health and Weight Loss
Well,

As the title suggests I really need some help.

I'm new to all this getting healthy malarkey, up until this March I stayed in most days playing video games (ah, them were the days...) and ate/drank what I liked, so long as it was vegetarian.

March I joined Slmming World, I did this firstly because my husband was told by his GP to lose weight because his bp was really high, and I didn't want him to do it alone.

Anyhow, I started SW and was there till may. If I recal correctly I lost 17lbs but that it. I had two great big losses, totalling the 17lbs, and nothing at all the other weeks. I was asking people what to do, and getting conflicting advice. One week eat more, the next less, but no nutritional advise, eg how many cals to eat. Can you see why I got fed up and left? I was doing green days and the unlimited pasta/rice/potatoes I think wasn't helping me.

So, not wanting to give up losing weight, I joined MFP. I put in my details/stats in the MFP app and it calculated my goals for me. I think it was going well, but the I stopped losing. I haven't lost anything in three weeks, infact I have steadily gained 1lb per week. It's so depressing.

I'm going to the gym, doing 1 hour cardio three times a week. I sometimes do aqua aerobics too. I should be losing weight but I'm not. Nor am I losing inches.

I just want to know how many calories I should eat per day. I'm 34 years old, 5"2 female and weigh 272lbs.

There are thousands of calculators but I have learning difficulties and struggle with numbers. My husband normally helps me but he can't on this matter, I just need somebody to explain exactly what I should aim for calorie wise, without needing for me to minus or to add on, and I'd be mega grateful.

If you read all of that many thanks, I know its gone a bit teal dear, and for that I appologise.
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Replies

  • polo571
    polo571 Posts: 708 Member
    You need to open your food diary. To really get an understanding.
  • lunnay
    lunnay Posts: 65 Member
    Your TDEE assuming a sedentary lifestyle is 2300. Eat around 1750-1800 for a one-pound loss per week.

    According to your diary, you are eating within this range, however, there are days you have over 1000 kcals gained from exercise. You don't seem to eat them back though. While MFP seems to over-estimate exercise calories, you should try eating back half of what it says you are burning, at least.

    Are you absolutely sure there's no loss in inches?
  • rainlover711
    rainlover711 Posts: 74 Member
    Hey there...that definitely is frustrating!!
    I started a new program with Swedish weight loss, and I'll tell you what my calorie intake should be.
    I am 5"4, weight 263, and am 38.

    I don't know if this will help, but maybe it's a good guideline?

    Calorie intake - 1300-1500
    Protein - 130-150 grams minimum
    Carb - 50-80 grams maximum
    Fat - 3-10 grams per meal

    The big thing about this program is less carbs and way more protein.
    I also have to eat every 2-3 hours, small meals and snacks. Not just 3 meals a day.
    I just started it so I can't tell what success I've had yet.

    Good luck!
    And I'm sure you will get lots of good advice here.
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    Thank you for the replies.

    My diary is open, I set it to public.


    I was eating 1300 a few weeks ago, I changed my calories to 1600 odd last week I think. I will change it to 1850 but I think I will struggle, I've had 1100 calories today and am unsure how to healthily bring it up to 1850 (already had dinner).

    I was told not to eat my exercise calories by an instructor at the gym. Do you think I would benefit from protein shakes or something? And no, I'm wearing the same size clothes and my measurements read the same.

    Big thanks again, I appreciate your advice.
  • evereadysmile
    evereadysmile Posts: 137
    People seem to always suggest to cut back on sodium and increase water when you plateau on weight loss. I don't know if that works. I do know that for me it really matters what I eat. Like even if I'm doing cardio every day and coming in under my calorie goal, I won't loose much unless I"m really conspicuously low on carbs. I can eat all the protein I want it seems, but once bread and sugar gets in, I'm done. Sometimes, in addition to exercise, it's a matter of just paying attention to exactly what foods work best for your body.
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    Hey there...that definitely is frustrating!!
    I started a new program with Swedish weight loss, and I'll tell you what my calorie intake should be.
    I am 5"4, weight 263, and am 38.

    I don't know if this will help, but maybe it's a good guideline?

    Calorie intake - 1300-1500
    Protein - 130-150 grams minimum
    Carb - 50-80 grams maximum
    Fat - 3-10 grams per meal

    The big thing about this program is less carbs and way more protein.
    I also have to eat every 2-3 hours, small meals and snacks. Not just 3 meals a day.
    I just started it so I can't tell what success I've had yet.

    Good luck!
    And I'm sure you will get lots of good advice here.


    Thanks for your reply. That's interesting, but I'm after a more definite number to go with my current weight, if there is one. I was eating in that range and not losing, incidentally. I really hope you have the results you're looking for with it!
  • lunnay
    lunnay Posts: 65 Member
    1300 would be a huge deficit for you, and wouldn't be recommended. :( Definitely eat back your exercise calories if you are eating at a deficit, but I'd trust the machines at the gym rather than MFP as far as calorie estimates.

    Apples will give you 50 kcals each, greek yoghurt will give you 150-180 kcals each if you don't eat the low fat version, yoghurt that's unsweetened is a good idea too. You've still got some carbs and protein to go today, maybe a hamburger if you can't make it to the 1800s? Just be sure to add tomato instead of cheese. :) Nuts are great for bumping up your calories for the day, and have great nutritional value. You could even whip up a quick salad with any nuts you have, lettuce, tomato, carrots, and onions, some olive oil and pepper for the dressing - it should be easy to eat even when you're feeling satisfied, they're mostly veggies (plus the healthy 100-150 kcals from the olive oil, depending on how much you use). Scrambled eggs have good protein in them, are easy to prepare (add no oil or only a minimal amount), and you can sneak in some milk, low-fat cheese, ham, or anything you'd like. I love mine with chopped onions. :)
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    The way MFP is set up, you are supposed to eat your exercise calories -- this is different from how most plans are set up so I understand why someone would recommend not to, but they probably aren't familiar with the methods used by this site.

    Basically, MFP gives you a calorie goal using a deficit that does not include exercise. So if you did no exercise, you would lose weight eating at your MFP target.

    If you exercise, you are basically making your deficit bigger -- so if your deficit is 1000 calories per day and then you exercise off 1000 calories, your deficit is now 2000 calories for that day. Often, this makes the deficit too big for consistent weight loss -- you need to eat a certain amount in order to lose weight in a healthy and sustainable way.

    It sounds like you need to either eat more or exercise less. Since the exercise calories MFP gives you are often overestimated, start out by eating 1/2 of the calories, and see how it goes. If you don't think you can eat that much, change out low calorie or diet items for full calorie versions (they're usually better for you anyway) or try to eat calorie dense foods like nuts, avocado, etc.

    ETA: The "specific number" you're looking for is the green number MFP gives you.
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    1300 would be a huge deficit for you, and wouldn't be recommended. :( Definitely eat back your exercise calories if you are eating at a deficit, but I'd trust the machines at the gym rather than MFP as far as calorie estimates.

    Apples will give you 50 kcals each, greek yoghurt will give you 150-180 kcals each if you don't eat the low fat version, yoghurt that's unsweetened is a good idea too. You've still got some carbs and protein to go today, maybe a hamburger if you can't make it to the 1800s? Just be sure to add tomato instead of cheese. :) Nuts are great for bumping up your calories for the day, and have great nutritional value. You could even whip up a quick salad with any nuts you have, lettuce, tomato, carrots, and onions, some olive oil and pepper for the dressing - it should be easy to eat even when you're feeling satisfied, they're mostly veggies (plus the healthy 100-150 kcals from the olive oil, depending on how much you use). Scrambled eggs have good protein in them, are easy to prepare (add no oil or only a minimal amount), and you can sneak in some milk, low-fat cheese, ham, or anything you'd like. I love mine with chopped onions. :)


    Thanks, that's great advice.

    I am pretty sure the MFP calories burned is exaggerated, at least it seems so. Surely the purpose of exercise is to burn calories? So if I eat them back, what have I lost? Genuine non sarcastic question. This is a whole new world to me.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    Hi!
    Just PM'd you!
    I'll do your numbers for you but I will need some more info than what is on you post.
    Need height- 62", weigh 274, age 34, female - but also your measurements to make it more accurate - to use the military bodyfat calculator will need
    neck, waist at most narrow, waist at belly button. hips
    I will run them through
    fat2fitradio's cacluator and give you your BMR and TDEE as well as where your target should be

    Give a shout back it you would like me to crunch the numbers for you!
  • lunnay
    lunnay Posts: 65 Member
    You'll feel way more energized, and depending on the specific exercise you'll maintain/build new muscle (which burns more calories at rest than just fat). :) You also get to eat more, which is really great for us stuck with 1200 to maintain a 300 or so kcal deficit a day, but in your case doesn't apply much (as you're having trouble getting to 1800). Plus it's good for your heart and lungs!
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    The way MFP is set up, you are supposed to eat your exercise calories -- this is different from how most plans are set up so I understand why someone would recommend not to, but they probably aren't familiar with the methods used by this site.

    Basically, MFP gives you a calorie goal using a deficit that does not include exercise. So if you did no exercise, you would lose weight eating at your MFP target.

    If you exercise, you are basically making your deficit bigger -- so if your deficit is 1000 calories per day and then you exercise off 1000 calories, your deficit is now 2000 calories for that day. Often, this makes the deficit too big for consistent weight loss -- you need to eat a certain amount in order to lose weight in a healthy and sustainable way.

    It sounds like you need to either eat more or exercise less. Since the exercise calories MFP gives you are often overestimated, start out by eating 1/2 of the calories, and see how it goes. If you don't think you can eat that much, change out low calorie or diet items for full calorie versions (they're usually better for you anyway) or try to eat calorie dense foods like nuts, avocado, etc.

    ETA: The "specific number" you're looking for is the green number MFP gives you.

    Thanks. That' has made a lot of sense, but I don't get it, About the eating the exercise cals. I'm trying to! Honestly. It's because it's new info and different to what I've been told. Oh and I do 3 hours in the gym, minimum per week. Was doing 6 hrs (1hr rowing & 1 hr cycling each session) but my husband complained I was there more than home! Maybe I was doing too much at once, after all it's still a new way of life...
  • shirleygirl910
    shirleygirl910 Posts: 503 Member
    Try Chris Powell's "Chose to Lose" book. He does carb cycling, and basic exercise for a start. It sounds like something that might kick start your body, and give you some confidence. He's very direct and specific about what to eat and how to eat it. Like I say it may be just the thing to start with.

    I know it's been hard work for me too.
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    You'll feel way more energized, and depending on the specific exercise you'll maintain/build new muscle (which burns more calories at rest than just fat). :) You also get to eat more, which is really great for us stuck with 1200 to maintain a 300 or so kcal deficit a day, but in your case doesn't apply much (as you're having trouble getting to 1800). Plus it's good for your heart and lungs!

    I really want to be healthy, and think I mebbe trying too hard in some ways, I think.

    I am now doing 30 mins cycling & 30 rowing each gym session, and beginning weights Wednesday so will be able to add some variety and hopefully gain strengh.

    I struggle to eat that many calories, especially if I added on my exercise ones! (unless it's chocolate - which I have now cut out). Being told to eat less and exercise more I can fathom, being told to eat more is alien!
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    Try Chris Powell's "Chose to Lose" book. He does carb cycling, and basic exercise for a start. It sounds like something that might kick start your body, and give you some confidence. He's very direct and specific about what to eat and how to eat it. Like I say it may be just the thing to start with.

    I know it's been hard work for me too.

    Thanks, I will look it up.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    The calorie target that MFP sets for you is a NET target. The healthy calorie deficit is already built in to that number. This lets people who are unable to exercise to loose weight. The size of your calorie deficit is set by MFP based on you current weight and how much you say you want to loose a week. This deficit can be produced 3 ways - by restricting you daily intake, by burning extra calories or by combining both together.
    Many like to do the combination since it lets you have more to eat each day. It is important to eat to your net calorie target so you can get in enough nutrition, but also because if your calorie deficit is too large it will slow/stop your loss and will cause you to regain all you lost once you go back to eating at maintenance levels. If you are severely calorie restricted too long your body adjusts your hormone levels and slows you metabolism so you burn less. If your deficit gets too large you start to burn you muscles rather than your fat for energy. The closer you get to your goal the smaller your deficit needs to be. If you are within 10lb of your goal you should be set to loos 0.5 lb a week or if you use a percentage cut then 5-10% of your TDEE.

    Less in does not mean faster weight loss. Check out this link and see how much you can eat and still loose safely.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    I'll run your numbers for you if you send me you measurements!
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    Just had a thought, since MFP over exaggerates the calories burned, how about I set my calories to, say 1800 per day, but log my cardio as burning 0? Would that work?
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    The way MFP is set up, you are supposed to eat your exercise calories -- this is different from how most plans are set up so I understand why someone would recommend not to, but they probably aren't familiar with the methods used by this site.

    Basically, MFP gives you a calorie goal using a deficit that does not include exercise. So if you did no exercise, you would lose weight eating at your MFP target.

    If you exercise, you are basically making your deficit bigger -- so if your deficit is 1000 calories per day and then you exercise off 1000 calories, your deficit is now 2000 calories for that day. Often, this makes the deficit too big for consistent weight loss -- you need to eat a certain amount in order to lose weight in a healthy and sustainable way.

    It sounds like you need to either eat more or exercise less. Since the exercise calories MFP gives you are often overestimated, start out by eating 1/2 of the calories, and see how it goes. If you don't think you can eat that much, change out low calorie or diet items for full calorie versions (they're usually better for you anyway) or try to eat calorie dense foods like nuts, avocado, etc.

    ETA: The "specific number" you're looking for is the green number MFP gives you.

    Thanks. That' has made a lot of sense, but I don't get it, About the eating the exercise cals. I'm trying to! Honestly. It's because it's new info and different to what I've been told. Oh and I do 3 hours in the gym, minimum per week. Was doing 6 hrs (1hr rowing & 1 hr cycling each session) but my husband complained I was there more than home! Maybe I was doing too much at once, after all it's still a new way of life...

    Which part isn't clear?

    Imagine that if you sat around the house all day and did nothing, you would need to eat 2200 calories to maintain weight (just as an example). You sign on to MFP and tell it you want to lose 2 lbs/week. MFP is going to take your baseline maintenance (2000) and subtract 1000 calories from that (because you need to eat 7000 calories less per week to lose 2 lbs, so it's 1000 per day).

    So MFP is going to tell you to eat 1200 cals per day to lose 2 lbs per week (2200-1000=1200). You eat 1200 cals per day and lose weight (maybe not exactly 2 lbs/wk because there is a lot of estimation involved) and are happy.

    Then you decide to start working out. So you go to the gym and burn 1000 calories. The 1000 calories you burned are now a part of your deficit. So if you only eat 1200 that day and have burned off 1000, in essence your body only has 200 calories to run on. Basically you have increased your deficit from 1000 a day (what MFP gave you) to 2000 per day. Unless you eat some of your "exercise calories" back, your deficit is too big. If you eat your exercise calories (meaning eat the calories you burned through exercise), your deficit goes back to the original level the MFP had set.
  • Sixten_Rockstad
    Sixten_Rockstad Posts: 15
    The calorie target that MFP sets for you is a NET target. The healthy calorie deficit is already built in to that number. This lets people who are unable to exercise to loose weight. The size of your calorie deficit is set by MFP based on you current weight and how much you say you want to loose a week. This deficit can be produced 3 ways - by restricting you daily intake, by burning extra calories or by combining both together.
    Many like to do the combination since it lets you have more to eat each day. It is important to eat to your net calorie target so you can get in enough nutrition, but also because if your calorie deficit is too large it will slow/stop your loss and will cause you to regain all you lost once you go back to eating at maintenance levels. If you are severely calorie restricted too long your body adjusts your hormone levels and slows you metabolism so you burn less. If your deficit gets too large you start to burn you muscles rather than your fat for energy. The closer you get to your goal the smaller your deficit needs to be. If you are within 10lb of your goal you should be set to loos 0.5 lb a week or if you use a percentage cut then 5-10% of your TDEE.

    Less in does not mean faster weight loss. Check out this link and see how much you can eat and still loose safely.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    I'll run your numbers for you if you send me you measurements!

    Wow, thank you. I really appreciate all you've written. I'm going to reply to your pm in a few minutes, just gotta do something quickly. I read the link over them weekend (found it after googling plateau and MFP) I have really big problems with concentrating, I tried to read it a bit at a time but the numbers thing was not sinking in! Meh!
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    based on the info you have provided so far your BMR is around 1900 - this is the number you do not eat less than. Your BMR may be a bit lower when you body fat % is factored in but I can't do that without your measurements.

    Your TDEE with a light activity level is 2644 and a 30% decrease form that would be a daily calorie target of 1855
    If you start lifting as well as your cardio 3x week your TDEE would be 2981 and a 30% cut would be 2086.

    So 1800 might work for a while - be sure to get your numbers checked with every 10 lbs you loose.

    The 30% cut will work for you now because your BMI is so high, once it gets down to overweight you should drop your cut down to 20% and when you get down to the last 10 lbs it goes down to 10%.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale though: water retention, digestion, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose weight when they eat more because of these fluctuations.

    If you have a lot of body fat reserves you would be surprised at how little you can eat (unless you have emotional eating issues or disorders). The leaner you get the less your body has to draw from and then you have to taper up your calories. There is no such thing as starvation mode for women over 12% body fat or men over 6% body fat. I am a living breathing example of that. I went from obese to now under 12% BF and I've maintained for one year and built muscle the whole time. You don't BUILD muscle in starvation mode, so I proved everyone wrong.

    So did all these ladies ---> http://www.venusindex.com/transformation-contest/
    It costs nothing to read and listen to their interviews and it’s fun because they are real like you and I.

    If you want to learn the real truth invest in this. I gain nothing by it, but I am passionate about other people finding the same success I did and learning all the myths floating about in the diet industry that is designed to keep getting your money over and over.
    --- > http://www.anythinggoesdiet.com/no-diet-rules-allowed.php
    (This is NOT about eating junk food! It's about learning to eat for you own lifestyle, vegan, organic, whatever)

    My story here --> http://www.venusindex.com/roberta-saums-venus-index-transformation/

    Oh yeah and you can do this WITHOUT a personal trainer or coaching. Read the book, it explains the answers, done. Then just do it. Of course the superior designed workout helps as well.

    -Bobbie
  • ahviendha
    ahviendha Posts: 1,291 Member
    haven't seen someone mention this yet, but drink water! drink water all day! aim for 3litres.

    water increases your metabolism, allows for more stool passage (gross i know) and fills you up.

    it took me a couple months to get used to drinking so much water but now i crave my 3 litres a day, and i #2 everyday whereas when i wasn't drinking as much water, it was once every 3-4 days.

    =D good luck!
  • LynRhea
    LynRhea Posts: 15
    The food diary on MFP is a big help! I have used it for two months now. Every meal,every snack,exercise and water is all recorded. I think that has helped me so much. Don't eat any less than 1200 per day. Be sure to get enough protein everyday. 64 oz. of water everyday. No white bread,white rice or white pasta. Put the best of everything into your body. You'll see the results of your hard work and sacrifice!
  • PennyRiha
    PennyRiha Posts: 15
    Everyone has plateaus. Go to Reports and check the weeks you lost weight. Run the report for 90 days so you can see what weeks you did well. Then try to replicate those weeks. Don't be discouraged! You WILL lost weight!
  • wants2travel
    wants2travel Posts: 32 Member
    You might try tracking your sodium. It seems that you eat a lot of processed foods?
  • AZKristi
    AZKristi Posts: 1,801 Member
    You are definitely maintaing a caloric deficit, so the question of why you aren't losing has to be something else. My guess would be it is the amount of carbs in your diet. I advocate a balanced diet rather than a low carb diet 40/30/30 or 35/35/30 (protein, carbs, fat). Carbs are not inherently bad, but refined carbs do spike your blood sugar. When your blood sugar spikes, your body produces insulin which sequesters the glucose and encourages it to be stored as fat. Glucose also acts as a prison guard for fat cells - preventing your body from using fat stored in adipocytes as a fuel source.

    Suggestions:
    -Increase protein
    -Decrease carbs
    -Limit refined carbs
    -Make sure each meal/snack has some calories from carbs/protein/fat
  • fionat29
    fionat29 Posts: 717 Member
    I've looked at your diary, I really think that you would do better to be eating lunch and skipping the angel delight?? It's a long time from breakfast to dinner, your body's going to think you're starving it.
  • RHSheetz
    RHSheetz Posts: 268 Member
    Yes, I would really think you should spread your food out more, and cut back on your carbs to about 100 per day. I really think that MFP seems to load carbs and cut protien. For people who are sensitive to carbs this could be an issue.

    Anyway, I think your biggest issue is not eating consitently through-out the day.
  • Dudagarcia
    Dudagarcia Posts: 849 Member
    Well,

    As the title suggests I really need some help.

    I'm new to all this getting healthy malarkey, up until this March I stayed in most days playing video games (ah, them were the days...) and ate/drank what I liked, so long as it was vegetarian.

    March I joined Slmming World, I did this firstly because my husband was told by his GP to lose weight because his bp was really high, and I didn't want him to do it alone.

    Anyhow, I started SW and was there till may. If I recal correctly I lost 17lbs but that it. I had two great big losses, totalling the 17lbs, and nothing at all the other weeks. I was asking people what to do, and getting conflicting advice. One week eat more, the next less, but no nutritional advise, eg how many cals to eat. Can you see why I got fed up and left? I was doing green days and the unlimited pasta/rice/potatoes I think wasn't helping me.

    So, not wanting to give up losing weight, I joined MFP. I put in my details/stats in the MFP app and it calculated my goals for me. I think it was going well, but the I stopped losing. I haven't lost anything in three weeks, infact I have steadily gained 1lb per week. It's so depressing.

    I'm going to the gym, doing 1 hour cardio three times a week. I sometimes do aqua aerobics too. I should be losing weight but I'm not. Nor am I losing inches.

    I just want to know how many calories I should eat per day. I'm 34 years old, 5"2 female and weigh 272lbs.

    There are thousands of calculators but I have learning difficulties and struggle with numbers. My husband normally helps me but he can't on this matter, I just need somebody to explain exactly what I should aim for calorie wise, without needing for me to minus or to add on, and I'd be mega grateful.

    If you read all of that many thanks, I know its gone a bit teal dear, and for that I appologise.

    Read IPOARM this will help u to decide what to do :)
  • snoops1586
    snoops1586 Posts: 2
    take the p 90 x approach of muscle confusion this has been working for me i don't mean do it like p 90 x but if you go to the gym to run than only run if you go for swimming than only swim you understand?

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