some advice please
sharonole
Posts: 15 Member
Hi everyone,
i started MFP a month ago i joined at 175 pounds (height 5ft 6 "/31 yrs old/female) after a month of counting calories and exercising im at 174 pounds. (before MFP and over the last year i have lost 24 pounds then i put back on 7 pounds to be at the 175lbs mark)
not sure if im undercalculating my calories although i take it as per MFP and i excercise min of 4 times a week ( 2 spinning classes/ TRX class and a walk/jog the other night if not 2 nights)
I drink water everyday and i havent drank alcohol either.
i have about 10-15 lbs to go and cant see what im doing wrong.
just wondering if anyone had any advice or similar situation, be grateful for the help
i started MFP a month ago i joined at 175 pounds (height 5ft 6 "/31 yrs old/female) after a month of counting calories and exercising im at 174 pounds. (before MFP and over the last year i have lost 24 pounds then i put back on 7 pounds to be at the 175lbs mark)
not sure if im undercalculating my calories although i take it as per MFP and i excercise min of 4 times a week ( 2 spinning classes/ TRX class and a walk/jog the other night if not 2 nights)
I drink water everyday and i havent drank alcohol either.
i have about 10-15 lbs to go and cant see what im doing wrong.
just wondering if anyone had any advice or similar situation, be grateful for the help
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Replies
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If you open up your diary, we can see what your food intake looks like.0
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open your diary0
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How do you feel? How about your measurements? The last few pounds can be the most stubborn, but it doesn't mean your body isn't changing... sounds like you have a good plan and are sticking to it... don't let what the scale says determine your success0
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How many calories are you eating? And are you measuring your food? Did you set MFP to lose 2 pounds per week? If so, that is probably too much of a calorie deficit. You should have it set for half a pound a week since you don't have very much to lose.0
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i think i opened it there, can you check please!!!!0
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Do you weight or use measuring cups/spoons for food? Do you use a HRM? If you're using the calories burned that MFP gives you, those could be too high.
I find if I don't weigh/measure my food I grossly underestimate what I'm eating.....
And if I don't use my HRM I find MFP grossly overestimates my calorie burn.....
Couple those two things together....disaster! Lol!0 -
i had it at 2lbs then changed it to 1lb so my calories went from 1200 to 1400.
i eat on average 1600 cals and then eat back my exercises cals - is that wrong???0 -
add sodium to what you are tracking0
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Do you weight or use measuring cups/spoons for food? Do you use a HRM? If you're using the calories burned that MFP gives you, those could be too high.
I find if I don't weigh/measure my food I grossly underestimate what I'm eating.....
And if I don't use my HRM I find MFP grossly overestimates my calorie burn.....
Couple those two things together....disaster! Lol!
i do measure the food the majority of time and if i dont i normally make sure to over estimate . i dont have the HRM - ill have t invest in one lol0 -
Do you not eat a breakfast ????
Not sure if skipping breakfast helps your weight lost programme, i am sure someone will know more about the effects of skipping it than i do but i was told to eat regularly all through the day and not miss meals out !!!
I am on 1700 cals a day and never exceed that without taking into consideration any exercise i do that a bonus to me not a reason to be below my cals per day limit....0 -
Eat breakfast. It gets your metabolism going. I used to have to force myself to eat in the morning. It really helps. Even just a little something.0
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i didnt take measuerments ( hindsight is great).
My husband thinks im def after toning up ( but then again he is biased lol)
i just assumed the 7lbs i put back on would drop of once i got back into it, and that ya maybe the last 7 would be hard but this is the worst i have ever been, even when i wasnt watching what i was eating i was losing half pound to 1lb a week... Now Nothing
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Eat breakfast. It gets your metabolism going. I used to have to force myself to eat in the morning. It really helps. Even just a little something.
breakfast has no affect on metabolism and it only helps if it helps an overall calorie deficit for the day
MANY people do not eat breakfast, me included, and save those calories for later in the day0 -
add sodium to what you are tracking
Yup!! Track your sodium! For myself, one day of high sodium affects my weight for 3-4 days after....so if I have a higher sodium day every three days, the scale doesn't like to move down. Lol.0 -
add sodium to what you are tracking
Yup!! Track your sodium! For myself, one day of high sodium affects my weight for 3-4 days after....so if I have a higher sodium day every three days, the scale doesn't like to move down. Lol.
Sorry but how do i track the sodium????0 -
As you get closer to your goal, the slower the results...I'm at that point now. But the prev.comments are right...open your diary, for more input.0
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Eat breakfast. It gets your metabolism going. I used to have to force myself to eat in the morning. It really helps. Even just a little something.
a lot of people would disagree with the "gets your metabolism going" part, but yes, definitely eat breakfast, cause at the very least it will make you cranky.
FUEL YOUR BODY!0 -
I can not eat my exercise calories. I was never a lucky one like that. I eat less than what MFP has set. And just record my exercise so I can see what I have done.0
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Every body is different just like each of us is different. What works for me may not work for you. What I can say for sure is that you should not jump around. Choose something, try it for a couple of weeks. If it is not working then try something else.
Lots of advice/information on eating every three to four hours to keep the insulin and your metabolism burning, however, you may not be able to tolerate food first thing when you get up - the real issue is not the scale but how you feel, how your clothes fit. try eating something small, healthy and full of protein in the morning and see if that jump starts you out of your plateau.
Overall, you have to listen to your body. And, increase your water intake - that will shake out the extra sodium and move things along.
Good luck!0 -
Actually, fasting in the morning is very beneficial.
Your insulin sensitivity is highest when you wake up, and your body is in fat burning mode.
If you eat something, it will spike your insulin, and all fat burning will halt.
Other bad stuff will happen, but it's best to wait at least 3 hours after waking up to eat anything.
Coffee with heavy cream is okay, though.
If I were you, OP, I would look into eating less or no grains.0 -
Oh, and to track your sodium, go into foods tab and click on settings all the way to the right - you will have choices. Choose the 5 that are the most important to you - mine are calories, protein, carbs, fiber, and cholesterol. You choose yours!0
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MFP tells me I should be eating about 1200 calories a day. I try to stay around this number whether I exercise or not that day. When I first started, I would let myself eat more when I exercised because I thought I was supposed to. I didn't get any results that way. I don't have a huge weight loss goal (I only want to lose about 15 lbs) but I am well on my way now that I've limited myself to 1200 cals!0
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add sodium to what you are tracking
Yup!! Track your sodium! For myself, one day of high sodium affects my weight for 3-4 days after....so if I have a higher sodium day every three days, the scale doesn't like to move down. Lol.
Sorry but how do i track the sodium????
Go to "settings" then "diary settings" then under "nutrients tracked" select sodium for the last one. Keep tracking all the others too! Also, I took a look at everyday since oct 11, and since it's your last twenty or so pounds to lose, you MAY have to limit all the candy/chocolate.....0 -
ok, I've had a look at your diary, and from what I can see you ate strawberries once, and potato twice in two weeks. thats 3 servings of vegetables in 2 weeks.
days like this:
M&S - Toasted Triple Bacon & Cheese Club Sandwich, 1 portion 630 48 33 32
Mc Donald's - Small French Fries, 1 Sm. Bag 230 29 11 3
Tim Hortons - Toasted Chicken Club Sandwich, White Roll, Regular, According to Website, 0.5 sandwich 195 27 4 14
1,055 104 48 49
Dinner
Tescos - New York Cheese Cake, 1 cake
are not good for you. 5 servings of fruit and vegetables a day. you didn't average 1 a day from your diary. at 1400 cals, or any intake for that matter, its important to eat a nutritionally balanced diet to avoid deficiencies and the ramifications for your health.
I saw you the only breakfast you had was a milky way bar for breakfast!! that will make you crave sugar and carbs all day!
if you are eating 1400 calories, you need to take extra care to balance your diet, and the kind of foods you are eating could be hindering the weight loss.0 -
Actually, fasting in the morning is very beneficial.
Your insulin sensitivity is highest when you wake up, and your body is in fat burning mode.
If you eat something, it will spike your insulin, and all fat burning will halt.
Other bad stuff will happen, but it's best to wait at least 3 hours after waking up to eat anything.
Coffee with heavy cream is okay, though.
If I were you, OP, I would look into eating less or no grains.
Not this - sorry, but this goes against every nutritional guide out there - you have already fasted for the overnight while you slept - your body needs fuel - and the insulin is used to tell your muscles to burn the fuel in a specific order. Please check in with a nutritionist, or your doctor. like I said before - we all are different and what works for one does not necessarily work for another. There is never an instance where adding heavy cream to your body is a good idea - it blocks arteries and digests slowly directly into fat! spend $100 for a nutritionist, dietician consult - well worth your money and your health!0 -
If I were you, OP, I would look into eating less or no grains.
if you heck her diary, you would see that taking out grains would take out half her diet. she doesn't need to eat less.
i suppose it depends of weather your planning on being healthy. if you look at her diary, the food shes eating is probably contributing, its not a healthy diet.0 -
Actually, fasting in the morning is very beneficial.
Your insulin sensitivity is highest when you wake up, and your body is in fat burning mode.
If you eat something, it will spike your insulin, and all fat burning will halt.
Other bad stuff will happen, but it's best to wait at least 3 hours after waking up to eat anything.
Coffee with heavy cream is okay, though.
If I were you, OP, I would look into eating less or no grains.
Not this - sorry, but this goes against every nutritional guide out there - you have already fasted for the overnight while you slept - your body needs fuel - and the insulin is used to tell your muscles to burn the fuel in a specific order. Please check in with a nutritionist, or your doctor. like I said before - we all are different and what works for one does not necessarily work for another. There is never an instance where adding heavy cream to your body is a good idea - it blocks arteries and digests slowly directly into fat! spend $100 for a nutritionist, dietician consult - well worth your money and your health!
uh....not EVERY nutritional guide...and dude...you really dont know what you are talking about...no offense...heavy cream does not dissolve directly into fat...you are the one who should see a nutritionist0 -
I have to agree with the breakfast club. Though I just started my weight loss journey after having my first child and so far only have 7lbs to show for my lifestyle change, I do have many years of prior living experience with nutrition and exercise.
A lot of fitness and exercise professionals say that eating breakfast is a must- particularly within 30 mins. of waking. They say that it revs up your metabolism for the day and you want to keep refueling every 3 hours. When you go hungry your metabolism slows to go into a conservation mode. Back in our primitive hunting days this is what our bodies had to do to survive!
I took a peak at your food diary and you may want to read The Carb Cycle Solution by Chris Powell. I'm not saying to carb cycle, but the book definitely encourages fueling and nurturing your body as opposed to skimping out on calories and other important nutrients. It also has a great master grocery list of good for you food! Hope this helps!0 -
and if you are going to eat fish. do not eat fish thats deep fried, its little things like that that wont help you, even if you are within calorie limit.0
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Wait.... you have your cals set for 1,400.... but you are actually eating 1,600 Plus Exercise cals? How many average exercise cals are you eating a day?
Really, you should do a little research.
Figure out your BMR- this is the number of calories they would feed you if you were in a coma, it is the minimum your body needs for basic bodily functions.
Figure out your TDEE - this is the number of calories for BMR PLUS everything you do, including working out and everything else. This is also known as "maintenance calories" because it is the number of calories where you would not gain or lose, you would stay the same weight.
You should eat above BMR but below TDEE. A good calculation for healthy weight loss is to eat 20% less than TDEE (if you use this method, then you would not also eat exercise calories.) And as you get closer to your goal weight you need to moderate your deficit to 15% then 10%.
Since you are close to your goal, your weight loss is going to be slower and smaller. I recommend setting your desired weight loss to .5 pound per week.
You may also be overestimating the amount of calories you are burning if you do not have a heart rate monitor. So between perhaps not having an appropriate number of calories set to begin with and eating more exercise calories, this is probably why you haven't lost.
This is more important than the content of what you are eating, or when you are eating it, once you have the right amount of calories targeted, then you can worry about that other stuff.0
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