I have been working really hard and not seeing results

Or should I say no thanks, I really thought that I might get some helpful suggestions on here, not a bunch of criticism. I have been working hard I go to the gym as much as possible with three kids. I just joined the gym 2 months ago. I just thought that since I have been working out 3 times more that I ever have before that I would see results. I do not just east a bunch of crap. I try to eat as healthy as possible.

Heya.

Ok, deep breath aaaand relax

Dont worry, firstly. sounds to me like you're half way to being on track. Now lets get the other half sorted.

First - Food. Probably the most important thing. Forget diets, they dont work. Let me explain. I've "dieted" or had periods of "being healthy" for years but only by actually changing the way I approach food did I have success. 20 years too late maybe but at least Im there now. Sorry if a lot of this you know but here you go anyway :

- People who dont log typically eat too many carbs. Even when "being good". Thats speaking from experience. I used to track for one week of the month and by the 3rd week I was eating 70% carbs which is way too much.
- Fat is good. Good fats at least. nuts, seeds, avocado, fish are all good fat.
- Fat is bad. Yeah, not all fat is good. Biscuits, cake, hydrogenated fats, saturated fats. All things generally found in processed foods.
- Protein is needed. Not sure if you are veggie. If so, consider lentils, chickpeas, quinoa etc. If not, then Chicken, Tuna, Salmon, Turkey. Ideally fresh, grilled.
- Carbs. Here is the biggy. Try and cut right down on bread, pasta, breakfast cereals. Basically starchy carbs. Sugars and processed carbs try to get rid of. I still have the odd choc bar or treat. But its odd, once a week maybe and not daily like I was. I dont eat breakfast cereal anymore and seldom have bread.
- Carbs - fibrous. Veg, salad are excellent sources of vitamins etc Some fruit but not too much. I have 1-2 bits of fruit per day but much more veg.
- Drinks. Take milk in your tea/coffee? Thats calories in every drink. I have it black these days and while I had to get used to it now prefer it.

So, an example of meals for me is a nice big pile of chicken / tuna with salad or a big portion of broccoli/asparagus. I dont have a starchy carb anymore. I still have home made chilli but rather than on rice I have on a bed of kale/spinach. you get the idea.

Finally log it and log it ALL. Sure it gets boring but after a while its second nature (imo). I also find it interesting so as I go I can see whats what.

Now, kids. I understand. I have two. The hardest bit is feeding them and you different and but more so picking off their plates as feeding them


Water - Drink plenty. Aim for 2L per day for now.

Exercise - do what you can. Its hard when having kids to look after but if you are managing 3 days a week then make them count. Work hard and maybe harder in those sessions. Mix cardio and weights as you have been but make every rep and every step count.

So how much should you eat?

http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm

Have a look. That tells you what you should eat "if you do nothing and sit still"

Then take away 20%.

Thats how much to eat to start losing weight at a sensible rate "if you sit doing nothing"

On days you go to the gym, eat and extra 300 cals maybe "if you have worked hard for around 45mins"

Or if you know what you burned then replace that so long as your target is the 20% reduction.

Im cautious on what MFP says Im burning in cals, but I find 100-150 cals per 15min is a decent guideline for me personally.

All I can think of for now, feel free to ask anything.

Be sure to take measurements regularly as well. I often gain a little muscle, lose a little weight, and the scale shows little difference. Then I'll find I dropped a couple inches from my waist and/or thighs. The scale doesn't tell the whole story.