Harder than I thought + Getting depressed
Replies
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I was in the same boat for a while. When i took my food diary to my fitness coach he was upset at how little I was eating. I too was trying to stick to 1200 calories a day but I was also exercising at least an hour, 5 days a week. So on those days I would eat 1200 calories, if you take 400 away from that for exercise my body was only getting 800 calories net. He told me not to go crazy adding calories but to try adding 300 calories/day for a week. I did exactly that and at the end of that week I was down 2.2 lbs. I have successfully lost my weight by making sure that the minimum amount of calories I give my body to live on is 1200 calories but you are much younger, your basal metabolic rate is going to be higher, you may need more than 1200 net calories/day.
Try adding calorie dense foods like peanut butter or almonds. Make sure you fuel up before you workout too. I also found that I had to add a protein shake to get some extra calories because I have found the more I exercise the less hungry I am.
The other change I made is drop my carb intake. I don;t skip carbs but only eat high fiber carbs and only early in the day. By the afternoon I have had all my carbs for the day. My dinner usually consists of a lean protein and vegetable/salad. No carbs for dinner. That has seemed to help too.
Good luck, don't let yourself get frustrated, it is not easy but it is so worth it!0 -
Hello, my name is Ron and I wanted to reply. It's hard for me too and here are a few things I've done that may help you. I buy two big bags of carrots and celery and cut them up. I portion out 14 sandwich bags and eat two a day. I also buy frozen Brussel sprouts and broccoli and make sure to eat a very large amount with dinner. Do you go to a gym, or do you workout at home? If you work out at the gym, set up an appointment to work with a trainer who can make sure your doing enough and getting the most out of all the equipment. When doing cardiovascular, are you completely sopping wet with sweat when you finish? If not, then you may need to adjust what and how you're doing. A half hour of intense cardio, 5 days a week with plenty of resistance is way better than strolling for an hour. I also try to eat at least one large salad a day with plenty of veggies and balsamic vinaigrette dressing. Snack on nuts and seeds everyday, I like peanuts and sunflower seeds. Hang in there, take a good look at what you're doing and if it isn't working for you then switch it up. You can do it....0
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It's hard to convey tone in text. To me it doesn't look like you are arguing, just confused.
If you want to build up muscle perhaps join the groups for strength training or NROWLFW (it's a book, new rules of weight lifting for women). For cardio there are groups for running and some of the DVDs that are popular (and probably more, I haven't joined those yet). The groups will have sticky posts with information for newcomers.
I'm right there with you on the information overload and confusion, so I don't have specific advice about what you should be doing, just to breathe, shake off the stress, and be kind to yourself. When you feel frustrated, upset, disappointed - any negative emotion you want to overcome - take a deep breath, release the tension in your body (hunched over? clenched hands? worried look on your face? Knot in your stomach?) by changing out of that position to something more relaxed, smile, and think to yourself something like "It's ok, it's fine I feel this way, but I am going to stop worrying about it and read up on the subject/ask someone/talk to my doctor and figure it out." then redirect your thoughts to something positive (ideally something funny that gives you a giggle).
This does wonders for all those little moments you might want to beat yourself up over, general anxiety, and thoughts that may lead you to quitting on something important to you. It sounds a bit silly but it works.
As for gaining calories, Well, that is something a person of my size knows how to do! Others have mentioned picking more calorie dense foods and healthy fats. To that I'd add trying sauces, dips, and dressings. These will add a little caloric padding without making you feel like you are eating more then you can manage. An extra 20-60 calories here and there.
hope this is helpful 0 -
You are NOT growing muscle while eating so low. I promise you. I guarantee you. You may feel stronger and tighter but you are NOT growing muscle. There is a BIG difference between growing muscle and having them feel tight and strong from being used more. It takes a SURPLUS of calories to build new muscle, or even eating at maintenance if you are overweight and a new lifter. But it is physically impossible to grow new muscle while eating 1000 calories (or even 1200) a day. Sorry to break it to ya!
Okay...that makes sense. At least I thought I was doing *something* right but apparently not
No, you're totally doing that right. It's just that, when most people say they want to build muscles, they don't actually want to build muscles in the sense of creating new muscle cells. What they really want to say is they want stronger, more toned muscles. That's what you are doing! That's a success! Yay!
But, yes, you do need to eat more. Don't be afraid of eating carbohydrates or fats; just don't eat too much of them. Nuts, peanut butter, avocado, a sprinkle of olive oil on your food, are all great ways to increase your calories while getting good nutrition.
The minimum amount it is healthy to eat is your BMR (basal metabolic rate). Those are basically the calories your body uses to keep your various organs, like your brain and your heart, alive. You can calculate that by going to the BMR calculator in the app section of the website. And remember that as long as you are eating fewer calories than you burn each day, you will lose weight.0 -
I know how frustrating it is when you want to loose the weight, you are doing everything right and exercising loads and not seeing the results you want. Last year I lost around 15lb (alot for me I am only small with not much to loose) the first couple months nothing was happening maybe 0.5lb every 2 weeks! I found that I was exercising too much and by increasing my rest days, it actually started to drop off more quickly at a 1lb a week! My advice, add an extra rest day for your body to repair itself, and allow it to use the built muscel to burn more calories whilst you are not exercising.
Remember everyone's body is different, everyone's body reacts to different foods and exercise in different ways! Take what everyone says with a pinch of salt, including what I say, as it is my opinion only based on my own experience.
Personally, I don't believe in the whole "body goes into starvation mode" but that is just my opinion and people will tell me I'm wrong. I have done multiple juice detox fasts where I have lost a lot of weight very quickly, first it was water weight and then it was body fat/ some muscel but I was able to build the muscel afterwards. It is not a healthy option, but it is something that works for me, and it is my body.
If you can't add calories and you don't want to, then don't! Don't force more into you than you want to. What is the point in it if it will make you unhappy. Calories are not everything, and shouldn't just be looked at, you need a combination of monitoring your carb, protein and sodium intakes too.
My advice, listen to your own body, maybe try and add a rest day see how it makes you feel, increase/decrease calories see how you feel, it is just trial and error. See what works best for YOU!0 -
You are NOT growing muscle while eating so low. I promise you. I guarantee you. You may feel stronger and tighter but you are NOT growing muscle. There is a BIG difference between growing muscle and having them feel tight and strong from being used more. It takes a SURPLUS of calories to build new muscle, or even eating at maintenance if you are overweight and a new lifter. But it is physically impossible to grow new muscle while eating 1000 calories (or even 1200) a day. Sorry to break it to ya!
Okay...that makes sense. At least I thought I was doing *something* right but apparently not
No, you're totally doing that right. It's just that, when most people say they want to build muscles, they don't actually want to build muscles in the sense of creating new muscle cells. What they really want to say is they want stronger, more toned muscles. That's what you are doing! That's a success! Yay!
But, yes, you do need to eat more. Don't be afraid of eating carbohydrates or fats; just don't eat too much of them. Nuts, peanut butter, avocado, a sprinkle of olive oil on your food, are all great ways to increase your calories while getting good nutrition.
The minimum amount it is healthy to eat is your BMR (basal metabolic rate). Those are basically the calories your body uses to keep your various organs, like your brain and your heart, alive. You can calculate that by going to the BMR calculator in the app section of the website. And remember that as long as you are eating fewer calories than you burn each day, you will lose weight.
Thank you so much for your kind words of encouragement I'm disappointed in myself for not feeding my body right. I'm hoping now as the months carry on I'll see a lot more success with this new information. All the best
Also again I'm really sorry for confusing toned muscles with built muscles. It was an honest mistake.0 -
Heya,
I've been doing this for just under 4 weeks and I've not really lost much in weight. My major drop in weight was after cutting out diet coke completely. I now only drink water, a small glass of milk or green tea. It will take time for you to see a difference in your shape, especially if you suffer with low self-esteem or have a slight hang up over your body. I definitely do and it takes me forever to see any changes, even when my mates comment on it. It will happen though.
Everyone above is right about the calories thing. You need to raise it to your BMR at least otherwise your body will go into starvation mode. Admittedly, there is no need to go silly with it but just getting it up should help your body stop storing.
Just keep your chin up, keep going and if you are really worried, take your food and exercise diary to the docs or a nutritionist to see if there is anything they can advise you on.
My fave quote is by Audrey Hepburn: Nothing is impossible, the word itself says "I'm Possible".0 -
Hello!
I just wanted to echo what others have said in that you do need to eat more. Someone already sent you the link to the road map and it's very good. Once you have figured out what you are going to do now, stick with that program for 6 weeks no matter what your weight does. Give your body time to adapt to it. Take measurements so you know if that is changing even if the scale isn't doing what you want. And only weigh in every two weeks or so. Losing a pound or half a pound a week is good. The most important thing I have learned in the past year is patience! I have realized that the pounds that are slowly coming off are the ones that are going to stay off! By doing this slowly, steadily and without depriving myself, I haven't gotten discouraged. I still have almost 30 pounds to go, but I am so happy with the results so far that I don't care if it takes a year for the last 30 to come off (and to be honest, I have already replaced my entire wardrobe once, I want to enjoy these new clothes for a little while...LOL).
So definitely read HelloitsDan's advice and good luck!
Lisa0 -
Don't apologize for an honest mistake. We're all here to learn. 0
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one day at a time...soon you'll see the results0
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I have been having similar issues, you are not alone. I have been practically starving myself during the day so that I can save calories for when I get home and cook a good meal. But what ends up happening is I work out after work and then don’t feel like eating a lot so I end up eating around the same amount as you – which isn’t good and isn’t showing me results. I am making a conscious effort now to eat most of my calories during the day (breakfast, lunch) and then a salad and yogurt or fruit at night. Or just cereal.
Don’t let these internet folks make you feel bad for anything that you are doing. Friend me if you want!0 -
Do you have a digital food scale?0
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I've just read your post and I do feel for you. If you could give us an example of what you are eating in a day, maybe we can find a way for you to increase the calorie intake so that you reach the 1200 per day because it does sound that with all the extra exercise on top your body is going into starvation mode.
A few tips to increase calories would be to maybe increase portions of pasta and rice slightly as they hold a lot of calories for not a lot in your mouth so that way you may not feel so stuffed? or try snacking on a few dried apricots as 5 of those is 70 calories...
Maybe decrease the workouts to just three times a week could maybe help as well?
I'm sorry you're feeling so down heartened, don't give up! with everyone's help I'm sure we can find a solution to your problem and you'll see a change soon!0 -
Depression is a normal reaction, because you want to loose the weight o bad. Stay with it and don't give up...You Can Do It. I felt the sameway but found a few friends on here and the support system is great.. Sending you a friend request wevcan motivate each other... 0
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Uhm, you're eating 800-1000 cals a day and you're moody? That's not surprising. And you haven't noticed many changes because you aren't eating enough. And believe me, your muscles are *not* growing if you are eating so little (you can only grow muscle while eating in a surplus - MORE than what your body burns a day).
I strongly encourage you to increase your calories - start by reading this thread:
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
If you find it hard to eat more - then choose more calorically dense foods (peanut butter is EASY as there are 210 cals in two tablespoons - and a "measured out and weighed in grams" tablespoon is very different than an eyed tablespoon. Include healthy fats - do not fear the fat!
Keep working out but don't over do it. You can workout three days a week and see results. If four or five days makes you feel good, then great, but remember you need to be eating enough. Aim for one pound lost a week - which means MFP will set you at a higher baseline calories and then you can eat those exercise calories earned back. I guarantee you'll see changes within a week or two of increasing your calories.
What he said!0 -
Hi, Are you doing this with a friend. My daughter and I are doing it together and that has really helped me.
Also, I have been heavy my whole life and could never figure out why I couldn't quit eating. When I tried, I became so depressed and crabby that it didn't seem fair to my family. So, I would eat. Then about 6 months ago, I read an article that explained how it is possible to be physically adicted to sugar, just like drugs and alcohol. So, I cut sugar completely out of my diet. For the first time in my life, I feel that I have some control over what I eat. It took about 3 days to get over the sugar and then longer to quit wanting sugar, but now I am losing wt and am much happier. Eating sugar but trying not to eat too much just didn't work for me. Everyone is different and this may not be your problem, but I just wanted to mention it in case it would help. Good luck.0 -
She is a teenager--she burns more than an equally sized 30 year old. 800-1000 calories is NOT ENOUGH! When I was her age I became anorexic eating 1000-1200 and I'm only 4'11. Take into account her age and maturing reproductive system--changes are still occurring and she needs more than 800-1000 calories--yes, even to lose weight.0
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No, you're totally doing that right. It's just that, when most people say they want to build muscles, they don't actually want to build muscles in the sense of creating new muscle cells. What they really want to say is they want stronger, more toned muscles. That's what you are doing! That's a success! Yay!
But, yes, you do need to eat more. Don't be afraid of eating carbohydrates or fats; just don't eat too much of them. Nuts, peanut butter, avocado, a sprinkle of olive oil on your food, are all great ways to increase your calories while getting good nutrition.
The minimum amount it is healthy to eat is your BMR (basal metabolic rate). Those are basically the calories your body uses to keep your various organs, like your brain and your heart, alive. You can calculate that by going to the BMR calculator in the app section of the website. And remember that as long as you are eating fewer calories than you burn each day, you will lose weight.
This ^^
I can't believe how b*tchy some people on this thread are, especially when their posts are only partially correct. For example, CAN gain muscle in a deficit if you you are new to strength training. This is commonly refered to as "newbie gains". But even if you are not gaining muscle mass, when you first begin or increase strength training your muscles can store water making them appear bigger and you weigh more. It's hard to distiguish this from true muscle mass gain from looking at it. But you are also burning calories so just keep at it till your body adjusts. And, as you have noticed, you are increasing strength and stamina, which is a always a good thing.
Even at your height, since you are young, you should be eating more calories. Food is not the enemy. Too much food is. Starvation mode, or a slowing of your basal metabolism, does not happen quickly, especially at your age and weight. But eating too low for a long period of time is unhealthy and will slow it. Other than eating a little more, you seem to be doing great. Don't get discouraged, just give your body time to adjust. The less you have to lose, the slower the progress.
And don't take everything you read on MFP as gospel or assume that everyone here knows more than you.0 -
Hi! I am sorry you are feeling bummed about this Working so hard and yielding very little results sucks and I know a lot of people can relate. The good news is, this is totally fixable!! Play around with your calories and I bet you will start to see some movement on the scale in the right direction!! I am 4'11" and eat between 1500 and 1600 calories per day. I am actually thinking of upping that even more because of the "in place of a roadmap" post! Great information there that totally makes sense. I only recently started logging on MFP but in the past year I lost 30 lbs tracking on my own. You CAN do this. You just have to find out what works for your body. Bodies need fuel. You need more food then 800 to 1000 calories. Being short has nothing to do with how many calories your body uses up! Definitely read that roadmap post because it will blow your mind (it did mine!) and friend me if youd like some support! I know how hard it is being short and trying to lose weight. And having a baby on top of that has made getting results slower then I would like to see them but I know that all my hard work pay off one way or another Good luck!! 0
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Work out your TDEE (Total Daily Energy Expenditure) and try to eat maybe 300-400 cals less than that. This will ensure you can eat less than your daily calorie burn and lose weight steadily and efficiently while keeping your body healthy. Try to eat smaller meals more frequently rather than larger meals 3 times daily. Smaller more frequent meals will help keep your insulin levels steady and can stop you from making random unhealthy choices, your mood will be a lot better for it too!
Obviously on days you work out try drinking a protein shake straight after training. That will ensure you are bumping up your cals on days you work out.
Healthy fats like almonds and olive oil are great ways to bump up your calories if you are finding it hard to meet your daily goal. Just 10 almonds is roughly 85 calories. While 15ml of extra virgin olive oil drizzled over your salad is roughly 125 calories. Avocado is another good one, really good fat for you and just 50g can be about 100 calories. (Obviously those cals are just rough estimates)
Your diet will be mainly trial and error, swap processed food for whole and nutritious fresh food and try to reduce sodium and sugar intake.
People take years to moderately understand fitness and nutrition and even then we are all still learning so don't be discouraged by not seeing results quick enough. All it means is a little more tweaking and finding out what you want to try next and see if that works for you.
I would recommend keeping up with the weight training. Maybe increase weights and lower reps, that will make sure you are working your muscle and keeping strong. Reducing weight training altogether will make you lose muscle mass and although you will see it on the scale you won't feel as strong and healthy and will look like what I like to call "skinny fat"
Invest in a Heart Rate Monitor as sometimes inputting exercise on MFP can be very inaccurate when it comes to calories burned.
Some people eat back their calories according to MFP's estimates and can end up accidentally eating more than they burned.0
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