no progress

Gemalar
Gemalar Posts: 301 Member
in Motivation and Support
Gah I need advice,

despite being really good food wise, and working hard in gym and exercising at home my weight hasn't shifted or my measurements, any advice on how I can get stuff rolling again.

Replies

  • Linli_Anne
    Linli_Anne Posts: 1,360 Member
    It will be a bit tricky to give you advice without knowing a bit more about your habits.

    How many calories are you consuming each day?
    Do you eat back what you burn?
    What does your diet consist of?
    How much water do you drink?
    What kind of gym/home exercises are you doing?
  • metacognition
    metacognition Posts: 626 Member
    I've had the same problem.

    I try to do more intense exercise, for longer. Or add some challenging Tabata intervals. For the last few minutes of your workout, do 30 seconds at maximum effort, then 10 seconds rest. Repeat. Or alternate a low intensity activity (walking) with a higher one (jogging or sprints).

    Try to do different exercises that your body is not used to.

    Try lifting weights - the more lean muscle mass you have, the easier it will be to get leaner.

    Be careful about caloric intake. Most people underestimate their calories. Conversely you could be eating too little - if you are at 1200 a day, add a couple of higher calorie (1500) days a week. If you stagger your calories (different amount every day), your body will not lower your metabolism as much.
  • yoovie
    yoovie Posts: 17,121 Member
    tumblr_m2ykhhAA0K1qke924o1_500.png
  • Gemalar
    Gemalar Posts: 301 Member
    Ty for your advice

    I'm currently set to 1270 cals a day but earn back around 300 of which i use 100 (if that makes sense), I walk 3 miles to work once or twice a week but weather is against me at mo.

    On Monday I alternate a zumba class and legs bums and tums (evil class my bum hurts lol) followed by 30-40 mins of cardio or weights depending on which class I have done. Wed I go to gym before work and do cycling, cross trainer, treadmill, seated row and weights (10 mins each) and I work in a sports dept so I'm doing odds and ends of exercise daily throughout the day, including Football, running, trampolining, swimming, yoga and on a Thurs lunchtime I have to take a student out for a run for 40mins, Fri has pretty much the same gym routine but I tend to use the TRX more. Every other night Ill do a few crunches, hula hoop on the wii or do some yoga.

    I drink just under 3L of water a day and I eat breakfast lunch and dinner with one snack. I have cut down from 4 cans of fizzy pop to 1 or 2 every couple of days and my caffeine intake has halved.

    Maybe its just my body getting used to all the changes, and im not hugely overweight, just too much for my height. I feel good in myself, Im sleeping better (id previously been on sleep medication for insomnia) and I am not as grotty in general. Silver lining I suppose :tongue:
  • deksgrl
    deksgrl Posts: 7,237 Member
    Ty for your advice

    I'm currently set to 1270 cals a day but earn back around 300 of which i use 100 (if that makes sense), I walk 3 miles to work once or twice a week but weather is against me at mo.

    On Monday I alternate a zumba class and legs bums and tums (evil class my bum hurts lol) followed by 30-40 mins of cardio or weights depending on which class I have done. Wed I go to gym before work and do cycling, cross trainer, treadmill, seated row and weights (10 mins each) and I work in a sports dept so I'm doing odds and ends of exercise daily throughout the day, including Football, running, trampolining, swimming, yoga and on a Thurs lunchtime I have to take a student out for a run for 40mins, Fri has pretty much the same gym routine but I tend to use the TRX more. Every other night Ill do a few crunches, hula hoop on the wii or do some yoga.

    I drink just under 3L of water a day and I eat breakfast lunch and dinner with one snack. I have cut down from 4 cans of fizzy pop to 1 or 2 every couple of days and my caffeine intake has halved.

    Maybe its just my body getting used to all the changes, and im not hugely overweight, just too much for my height. I feel good in myself, Im sleeping better (id previously been on sleep medication for insomnia) and I am not as grotty in general. Silver lining I suppose :tongue:

    Age, height, current weight, goal weight?

    If you are not a very short person then you may not be eating enough, for all of this activity you list.
  • cmriverside
    cmriverside Posts: 34,419 Member
    Still not enough info, but it sounds as if you need to eat much more.

    Go to this Group and read the Sticky Posts.

    http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

    Also, read these:

    http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics
    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calories
  • Gemalar
    Gemalar Posts: 301 Member
    Ty for your advice

    I'm currently set to 1270 cals a day but earn back around 300 of which i use 100 (if that makes sense), I walk 3 miles to work once or twice a week but weather is against me at mo.

    On Monday I alternate a zumba class and legs bums and tums (evil class my bum hurts lol) followed by 30-40 mins of cardio or weights depending on which class I have done. Wed I go to gym before work and do cycling, cross trainer, treadmill, seated row and weights (10 mins each) and I work in a sports dept so I'm doing odds and ends of exercise daily throughout the day, including Football, running, trampolining, swimming, yoga and on a Thurs lunchtime I have to take a student out for a run for 40mins, Fri has pretty much the same gym routine but I tend to use the TRX more. Every other night Ill do a few crunches, hula hoop on the wii or do some yoga.

    I drink just under 3L of water a day and I eat breakfast lunch and dinner with one snack. I have cut down from 4 cans of fizzy pop to 1 or 2 every couple of days and my caffeine intake has halved.

    Maybe its just my body getting used to all the changes, and im not hugely overweight, just too much for my height. I feel good in myself, Im sleeping better (id previously been on sleep medication for insomnia) and I am not as grotty in general. Silver lining I suppose :tongue:

    Age, height, current weight, goal weight?

    If you are not a very short person then you may not be eating enough, for all of this activity you list.

    Im 29, currently weigh 149lbs and Im 5'4", I put on alot of my weight whilst recovering from a back injury,so not all my weeks look like that. ooooh and my goal weightis 135lbs
  • Gemalar
    Gemalar Posts: 301 Member
    Still not enough info, but it sounds as if you need to eat much more.

    Go to this Group and read the Sticky Posts.

    http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

    Also, read these:

    http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics
    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calories

    Cheers Ill take a look :happy:
  • SageGoddess320
    SageGoddess320 Posts: 2,589 Member
    Ty for your advice

    I'm currently set to 1270 cals a day but earn back around 300 of which i use 100 (if that makes sense), I walk 3 miles to work once or twice a week but weather is against me at mo.

    On Monday I alternate a zumba class and legs bums and tums (evil class my bum hurts lol) followed by 30-40 mins of cardio or weights depending on which class I have done. Wed I go to gym before work and do cycling, cross trainer, treadmill, seated row and weights (10 mins each) and I work in a sports dept so I'm doing odds and ends of exercise daily throughout the day, including Football, running, trampolining, swimming, yoga and on a Thurs lunchtime I have to take a student out for a run for 40mins, Fri has pretty much the same gym routine but I tend to use the TRX more. Every other night Ill do a few crunches, hula hoop on the wii or do some yoga.

    I drink just under 3L of water a day and I eat breakfast lunch and dinner with one snack. I have cut down from 4 cans of fizzy pop to 1 or 2 every couple of days and my caffeine intake has halved.

    Maybe its just my body getting used to all the changes, and im not hugely overweight, just too much for my height. I feel good in myself, Im sleeping better (id previously been on sleep medication for insomnia) and I am not as grotty in general. Silver lining I suppose :tongue:

    Age, height, current weight, goal weight?

    If you are not a very short person then you may not be eating enough, for all of this activity you list.

    Im 29, currently weigh 149lbs and Im 5'4", I put on alot of my weight whilst recovering from a back injury,so not all my weeks look like that. ooooh and my goal weightis 135lbs

    Based on all the info you gave us, I would definitely say that you need to increase your calorie intake.
  • Gemalar
    Gemalar Posts: 301 Member
    Everybody who has commented has suggested a cal increase so Ill give it a try, I mean Id be mad to say no to extra food right lol

    Thanks for all the advice its much appreciated
  • prokomds
    prokomds Posts: 318 Member
    I'm 5'6" and about 143 pounds, and I eat 1700 calories on days when I don't exercise, more when I do. You could easily up your calories by a few hundred and still be at a deficit

    What I haven't seen anyone ask, though, is how long you've been stuck for? I started at a bit over 150, and I'm really pleased to be nearing 140, but you know how long it's taken me? Five months. That's about 1.5 pounds/month

    Being near your goals means weight loss is slowwwwwwwwwwww. It kind of sucks, but I figure the slower it goes, the harder it will be to put back on.

    Good luck!
  • mishmash73
    mishmash73 Posts: 166 Member
    Not sure what you are eating... but i would ensure you aren't eating pasta, rice, potatoes or anything that messes with your blood sugar... including alcohol. that's what my trainer does to get me off a plateau
  • kevin3344
    kevin3344 Posts: 702 Member
    Go to Settings > Diary Settings > Diary Sharing and change it to Public.

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