What am I doing wrong?
Replies
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I pretty much agree with what everyone else said, especially the diet and time. Eat whole foods, a clean diet. It's not hard and actually very yummy. Allow yourself a treat every once in a while, not every day. Incorporate upper body weight lifting if your injury is down low (you didn't say?), most if the calories from lifting are fat calories. You won't get bulky. In fact you'll love your fit arms in your wedding dress :-)
And the time part...it takes time. It took me 14 months to lose 48 pounds, and the second half didn't happen until I started exercising.0 -
Have you seen a doctor? There could be so many health-related issues that could be holding you back - Thyroid, PCOS, insulin resistance, etc. I would say if you've had a check up and received a clean bill of health, you may want to lower your sugar intake and for a while, that may include fruit, too. I did take a peek at your food diary and although I just glanced at a few recent days it looks to me like you're taking in way too many grams of sugar. You have to be careful - fruits, especially dried or canned, can be loaded with sugars so even though you think you're doing the right thing by eating fruits instead of traditional desserts, you can still be going overboard with sugar. I would also say if you can't incorporate exercise into your regimen at the moment, you may want to cut back some of your calories. I'm no expert by any means but you're going to have a slow loss eating more and not exercising.0
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If you're exercising, watching calories, and not losing weight, then you're eating too many calories.
Drop your calorie goal by another 200-250.
The "whole foods" and "no processed food" is mostly nonsense. Eat whatever you want. Hit your calorie and protein goal for the day and forget the rest.0 -
I haven't looked at your food log yet, but my nutritionist told me that I needed more protein in my diet. Maybe that is the case. For my own diet just as a general rule, I don't fry a thing. Everything is baked or grilled. I drink water all day. I bought a cup that is 24 oz. I drink that beginning with breakfast. At lunch, I fill the cup up again. At dinner the same. That's 9 glasses of water without the cup used when I exercise. I take the stairs whenever possible instead of the elevator. I've swithched from regular pasta to Veggie pasta, from whole milk to Almond milk. I read the recommended serving sizes and adhire to them. You may be eating too much.
Your calorie intake is 1600? You need to lower that. Mine is 1280 & I'm 5'6" as well.0 -
Processed foods, sugar, carbs, sodium. It may seem inconvenient, but truly it is very simple. Your carbs and refined sugar is really high. Stick to whole foods. Whole fresh fruit, fresh or frozen veggies with no sauces, and lean proteins should be the building blocks of all meals. Try to stick to clean grains-brown rice, quinoa, cous cous, whole wheat choices in small portions. Incorporate healthy fats-nuts, seeds, avocado, coconut oil, etc. For "dessert" try yogurt, cottage cheese with a little fruit, frozen grapes, and apple with peanut butter, etc. Those simple changes will give you the results you want. And obviously incorporating exercise, but diet is the larger factor.0
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Here are some suggestions:
1. Drastically reduce your sodium intake. You're likely holding onto a lot of excess water weight due to your sodium levels. And not drinking enough water is not going to help that. Instead of salted butter, tried whipped unsalted butter. Instead of a Special K cereal bar for a snack, try a banana or some fresh berries. Make your OWN FOOD when possible. Packaged food has CRAZY high sodium content! Salt is a "natural preservative" but it is one of the most deadly preservatives also.
2. DRINK MORE WATER! It is one of the best aids in weight loss. It not only helps you flush out the sodium, but it also lubricates your body from the inside. To drink more water, make it a bit of a challenge. Get a water bottle that has the ounces listed on the side. Rubbermaid makes a good one and they sell it at Target. Get the one that has 32 ounces listed on it (4 cups of water). Fill it up at LEAST twice a day. I do four. And associate times of day with when you want to get your water in. So if you haven't drank your hopeful 16 oz of water by 10 a.m., you better get to chugging. The benefits of drinking more water are incredible. You will love them all.
3. Reduce your sugar intake. Try not to drink juice, just eat the fruit. Try not to eat anything with ADDED sugar. Eat things that are naturally sweet.
Best of luck to you. I hope these suggestions help.
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I went to my medical doctor wondering why I wasn't losing weight. I was doing Zumba 4 to 5 times a week. I thought something must be wrong with me. He said that it was all about your diet. The workout is 10%. The workout gives you the ability to add calories to your day, but if you really want to lose weight I wouldn't add any. I lost 10 pounds within 4 weeks after he told me to log everything I eat. I then went to a weight loss doctor for Lipo-B injections and he said the same thing. He told me to lower my calorie intake from 1200 to 1000. I'm waiting to see how much more I can lose doing it. So...my suggestion is to eat more vegetables, less meat, and lower calories.0
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I fractured my coccyx in August. The actual bone has healed but it caused something called coccyxdynia which is inflamation around the coccyx joint and the membrane that surrounds it. I've received a steroid injection but did not have much relief, so the next step is probably physical therapy. Because of the injury- I can't run like I used to because of the jarring caused by pounding the pavement. Walking fast seems to irritates it, so there are days that I have to just walk at a 'normal' pace to get in that exercise. I can't sit on a weight bench to be able to do any kind of machine lifting because it's hard and I won't get proper form if I have to sit the way that I do. I tried getting in a pool and that seems to put pressure in that exact area and causes pain (I guess that's where we get our buoyancy from?) which is exactly what I thought was not supposed to happen! Frustrates me beyond belief and really is a pain in the @ss!!
I can do some hand weight stuff or something where I could lay down on my back (as long as it doesn't require me to go into a sitting position on my tailbone). I'll add some of that in.
I do weigh all of my food, and measure it out. I don't go walking every day, especially not on days that I work but I have gone more than 3 times in the past 2 months. I focus to much on logging every last bite that I don't even think about logging my walks. For working- I work 3 days a week, 4 hours each day.
I think that answers some of the questions.
Where can I get some extra protein from? I don't eat red meat, and I don't really like chicken or pork so I find myself forcing myself to eat it. Peanut Butter and celery maybe? That way I don't add in carbs like bread or crackers?0 -
Hi,
How frustrating it all is! No expert, but from personal experience I don't lose if I have too many carbs and even if restricted, if I take my carbs as breads n sweet things I don't seem to lose either. Looks like you are well within calories but maybe try replacing some of the 'not so good' items with something more nutritious and keep away from processed foods if you can. Obvioulsy, I don't have all the answers or I'd be nice and thin but hope this helps 0 -
Run. I started this program just after new years and have almost lost 20 pounds so far. I jogged before I started this plan, but now with counting calories its greatly accerated the proccess. I limit myself to 1650 cal a day and run a min of 20 km a week. So my advice is to run your little heart out!!!
I can not WAIT to be able to run again. I wasn't a speed demon by any means but I was doing it and my legs were in awesome shape.0 -
i saw some other posts and I agree - the one thing I saw on your diary is a lot of sugar intake. I am no expert, and I too am struggling with my scale not budging, but have you tried doing some weights at home? or get a stretch band to use? you can do many sedentary exercises with out much movement that will burn calories. A lot of the fitness magazines have great exercises showing these moves. I posted on FB the other day a picture i saw, "you are what you eat, so don't be cheat, fast and easy!".
You have a good 5 solid months to make some huge progress. You can do it! I got married almost 4 years ago and I had 5 months to really kick into high gear and I lost about 20lbs (yes I wasn't happy with the size of my dress and yes i panicked and yes, I even let the sides out rather than kill myself to squeeze into dress and be uncomfortable all day - in the end best choice I made).
Good luck you will get there, go see a dr. about your injury (not sure what it is, but see what you can or cant do) and get a good plan into action!0 -
If you're exercising, watching calories, and not losing weight, then you're eating too many calories.
Drop your calorie goal by another 200-250.
The "whole foods" and "no processed food" is mostly nonsense. Eat whatever you want. Hit your calorie and protein goal for the day and forget the rest.
This is pretty poor advice. Don't go with it.
Which part of it, and in which way is it poor?0 -
I fractured my coccyx in August. The actual bone has healed but it caused something called coccyxdynia which is inflamation around the coccyx joint and the membrane that surrounds it. I've received a steroid injection but did not have much relief, so the next step is probably physical therapy. Because of the injury- I can't run like I used to because of the jarring caused by pounding the pavement. Walking fast seems to irritates it, so there are days that I have to just walk at a 'normal' pace to get in that exercise. I can't sit on a weight bench to be able to do any kind of machine lifting because it's hard and I won't get proper form if I have to sit the way that I do. I tried getting in a pool and that seems to put pressure in that exact area and causes pain (I guess that's where we get our buoyancy from?) which is exactly what I thought was not supposed to happen! Frustrates me beyond belief and really is a pain in the @ss!!
I can do some hand weight stuff or something where I could lay down on my back (as long as it doesn't require me to go into a sitting position on my tailbone). I'll add some of that in.
I do weigh all of my food, and measure it out. I don't go walking every day, especially not on days that I work but I have gone more than 3 times in the past 2 months. I focus to much on logging every last bite that I don't even think about logging my walks. For working- I work 3 days a week, 4 hours each day.
I think that answers some of the questions.
Where can I get some extra protein from? I don't eat red meat, and I don't really like chicken or pork so I find myself forcing myself to eat it. Peanut Butter and celery maybe? That way I don't add in carbs like bread or crackers?
Look into some protein shake powder, replace your hot chocolate with them. Use almond or soy milk.0 -
Personally, I think your activity level is set too low. You are not sedentary - that would mean you sit on your bum for 8 hours a day!
You clearly are more active than that so raise your calories up to match your activity - you need to fuel your body! I read on here time and time again, that if you are not eating enough you just won't lose.
Anyway, you don't have a lot to lose (if you compare yourself to some on this site) so it will be hard to shift those last pounds. The closer you are to your ideal weight, the slower the loss will be, so aiming for 0.5lbs per week is normal, healthy and fine.
As some other poster put it... the most important thing is to focus on your special day and the commitment you are making. You will look wonderful regardless and am sure your husband-to-be will think you are the most beautiful bride ever.
Good luck and all the best. x0 -
Thank you for posting and opening your food diary, that is a very courageous thing to do.
Off the top, a couple things jumped out at me, the amount of processed food and sugar you are taking in and you could up your raw vegetable/fruit intake.
The majority of foods that are NOT found in the produce section or meat (beef/poultry/seafood) section have a lot of sugar added as a preservative and enhancer. The problem with sugar, especially hidden sugar, is it leads to weight gain.
Some of the many 'disguises' of sugar that can be found in processed foods are: honey, dextrose, fructose, corn syrup, high-fructose corn syrup, sorbitol, fruit juice concentrate, galactose, lactose, polydextrose, mannitol, sorbitol, xylitol, maltodextrin and turbinado sugar.
What I try to do is get my recommended daily values of vegetables and lean proteins before I eat anything else. I do this in the form of raw vegetables and natural vegetable juice (home juicer and Naked Juices).
There are many groups on MFP about clean eating that can give tips.
Remember weight loss is 80% diet and 20% exercise.
I hope this helps and good luck in your journey.0 -
If you don't have a food scale, you should get one. That is a more accurate way to measure your food. You should also weigh prepackaged items and items that list servings in a volume or count along with a weight.
This0 -
Where can I get some extra protein from? I don't eat red meat, and I don't really like chicken or pork so I find myself forcing myself to eat it. Peanut Butter and celery maybe? That way I don't add in carbs like bread or crackers?
I've been vegetarian for almost 3 years and eat anywhere from 130-160g of protein a day. Feel free to check out my diary for ideas.0 -
For protein try eggs, cottage cheese, greek yogurt. You can also get some protein from beans and quinoa.
You definitely need to clean up your eating. 4.4 lbs per week is a little over .5 lb per week. There is no shame in that. You have also been sick recently (as per your notes) Your body retains water in order to heal itself and the body tends to retain water at TOM as well.
I suspect that once you cut your sodium down, your weight ups and downs won't be so dramatic and confusing.0 -
i saw some other posts and I agree - the one thing I saw on your diary is a lot of sugar intake. I am no expert, and I too am struggling with my scale not budging, but have you tried doing some weights at home? or get a stretch band to use? you can do many sedentary exercises with out much movement that will burn calories. A lot of the fitness magazines have great exercises showing these moves. I posted on FB the other day a picture i saw, "you are what you eat, so don't be cheat, fast and easy!".
You have a good 5 solid months to make some huge progress. You can do it! I got married almost 4 years ago and I had 5 months to really kick into high gear and I lost about 20lbs (yes I wasn't happy with the size of my dress and yes i panicked and yes, I even let the sides out rather than kill myself to squeeze into dress and be uncomfortable all day - in the end best choice I made).
Good luck you will get there, go see a dr. about your injury (not sure what it is, but see what you can or cant do) and get a good plan into action!
My dress is a corset back so it will be very forgiving no matter if it needs to be tighter or more lose. I can't imagine having to really worry about whether my dress is going to fit. I'd be a wreck which would likely add to emotional eating. I am under the care of a regular doctor as well as a pain management specialist.0 -
Cut out processed foods, baked goods, and refined sugar and I bet you'll see a change.
YES YES YES!!!0 -
Feel free to add me, if you'd like.
What has helped me the most is limiting processed foods like bread and pasta, and eating more veggies. That also helps lower your sodium. My sugar mostly comes from dairy products and fruit, with the occasional purchased coffee or tea, but I'm always over.
I've lost 9 pounds since the end of January.0 -
I fractured my coccyx in August. The actual bone has healed but it caused something called coccyxdynia which is inflamation around the coccyx joint and the membrane that surrounds it. I've received a steroid injection but did not have much relief, so the next step is probably physical therapy. Because of the injury- I can't run like I used to because of the jarring caused by pounding the pavement. Walking fast seems to irritates it, so there are days that I have to just walk at a 'normal' pace to get in that exercise. I can't sit on a weight bench to be able to do any kind of machine lifting because it's hard and I won't get proper form if I have to sit the way that I do. I tried getting in a pool and that seems to put pressure in that exact area and causes pain (I guess that's where we get our buoyancy from?) which is exactly what I thought was not supposed to happen! Frustrates me beyond belief and really is a pain in the @ss!!
I can do some hand weight stuff or something where I could lay down on my back (as long as it doesn't require me to go into a sitting position on my tailbone). I'll add some of that in.
I do weigh all of my food, and measure it out. I don't go walking every day, especially not on days that I work but I have gone more than 3 times in the past 2 months. I focus to much on logging every last bite that I don't even think about logging my walks. For working- I work 3 days a week, 4 hours each day.
I think that answers some of the questions.
Where can I get some extra protein from? I don't eat red meat, and I don't really like chicken or pork so I find myself forcing myself to eat it. Peanut Butter and celery maybe? That way I don't add in carbs like bread or crackers?
Look into some protein shake powder, replace your hot chocolate with them. Use almond or soy milk.
Is there protein powder that does not contain lactose?0 -
Where can I get some extra protein from? I don't eat red meat, and I don't really like chicken or pork so I find myself forcing myself to eat it. Peanut Butter and celery maybe? That way I don't add in carbs like bread or crackers?
I've been vegetarian for almost 3 years and eat anywhere from 130-160g of protein a day. Feel free to check out my diary for ideas.
It's not hard to get enough protein as a vegetarian as long as you're willing to eat dairy and eggs, as you clearly are. Vegans have a much harder time, and have to load their diets with beans and lentils to get that much.
But, yeah, protein powder, cottage cheese, eggs, milk, etc are good sources of protein.
But, again, I urge the OP to drop her calorie target. The problem with her lack of weight loss is not her macro ratios. It's that she's eating too many calories. She needs to drop her calorie target and, preferably, raise her protein target.0 -
i agree with everyone else you need to get rid of the pre-pkgd food- I was the queen of it so I know it is hard but can be done..go to raw foods as much as possible an spread your meals out thruout the day..an of course lots of water..though I have not seen the scale move in almost 3 weeks i am losing inches as i stareted weights an my body is shrinking even if the scale is not reflecting it..remember you body is use to the "exercise" you do at work so try to move a bit at something different..I have fibromyalgia so i know what it is to work thru the pain...if you have an injury the water sport is a great suggestion..feel free to add me an as hard as it is the answer really is just staying with it an cleaning up the diet cheering for you ...you can do this 0
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Not enough protein, too much sodium and not enough natural foods. I noticed, one day you made a burger and you added, SUGAR, eeeeekkkkk no way. Eat greek yogurts, almonds and lost more protein . Plus veggies as well. You can still have a treat but that treat should only account for about 20 of your total cals each day. Walk as much as you can, and if possible take up weight lifting,0
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If you're exercising, watching calories, and not losing weight, then you're eating too many calories.
Drop your calorie goal by another 200-250.
The "whole foods" and "no processed food" is mostly nonsense. Eat whatever you want. Hit your calorie and protein goal for the day and forget the rest.
"the whole foods and no processed food is mostly nonsense." - no...THAT is nonsense!!!
This is pretty poor advice. Don't go with it.
Which part of it, and in which way is it poor?0 -
Where can I get some extra protein from? I don't eat red meat, and I don't really like chicken or pork so I find myself forcing myself to eat it. Peanut Butter and celery maybe? That way I don't add in carbs like bread or crackers?
I've been vegetarian for almost 3 years and eat anywhere from 130-160g of protein a day. Feel free to check out my diary for ideas.
I've recently added more protein to my diet to gain muscle mass. I purchased GNC Pro Performance 100% Whey Powder in Vanilla Cream. I used to think I couldn't drink protein shakes but have discovered the beauty of add-ins. A scoop of the powder itself is 24grams of protein. I use skim milk for a little more protein AND I routinely add Chobani bite yogurt (the little 100 calorie tubs) which provides another 8 grams of protein. You can also add the 6 oz size and it will be around 14 grams of protein. My fave is the Chobani bite Raspberry Chocolate Chip. I do these shakes 2x a day because my strength program has me at 150 grams of protein a day.0 -
Well I'll be the semi blunt one.
First, cut out the d@mn sugar!!!. A McDonald's Ice Cream shake for Bedtime Snack? Hot Chocolate and etc for nighttime snacks?
Secondly, are you weighting and being accurate on your food logging? Especially on days you are eating your exercise calories?
There is nothing wrong with ice-cream as a bedtime snack, as long as the overall diet is good. There is no need to be 100% perfect al the time, but try to aim for at least 80% of the time. If you have already hit your protein and fat goals, and have some calories left, then by all means have the ice-cream. Look at teh bigger picture rather than the minute details.
http://www.myfitnesspal.com/topics/show/903628-one-year-of-barbells-and-ice-cream-my-story-so-far-pics0 -
Not enough protein, too much sodium and not enough natural foods. I noticed, one day you made a burger and you added, SUGAR, eeeeekkkkk no way. Eat greek yogurts, almonds and lost more protein . Plus veggies as well. You can still have a treat but that treat should only account for about 20 of your total cals each day. Walk as much as you can, and if possible take up weight lifting,
It definitely wasn't a burger with sugar..haha, that just sounds gross. I don't eat red meat. It was turkey and a homemade sloppy joe kind of sauce. If I don't disguise the taste of meat, I can't eat it. I need to find other ways to get protein that are not meat so that I'm not adding all kinds of crap on it to kill the flavor.0
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