Wasn't it just a matter of staying under the calorie limit?

Bump to read replies

I guess it was the sodium. 243.8 lb.

Thank you all for your advice!

Carbs. Your diet has way too many carbs, and you work out too hard. I know it sounds counterintuitive, but crazy workouts make you super hungry, eating carbs makes your insulin fire up and store fat, which in turn makes you more hungry. You don't eat nearly enough protein. You could completely stop counting calories and eat tons of protein and stop eating rice and pasta salad and tortillas and cereal and you would lose weight. Rice, pasta, etc are not part of a nutritious eating plan. Eat a huge steak for dinner with a huge side of veggies - 2 cups of greens at least. Eggs and bacon for breakfast instead of cereal.

I would suggest reading a book called, "Why Do We Get Fat" to you and pretty much everyone else (I'm sure it's available at the library). The calories in/calories out idea is much more complex than we are willing to admit. There are no studies out there that prove that simply increasing exercise and decreasing calories is a long-term successful way to lose weight and keep it off. If you want a short, VERY simplified answer without having to read and learn on your own: carbs/sugars increase the insulin response in our bodies, thereby increasing fat storage and hunger signals. Exercise greatly increases hunger. For someone who is already overweight, the excess fat signals cravings that are nearly uncontrollable. The more fat you have stored, the more out of whack your insulin response is. Starvation mode diets (consistently eating under the calories you need - 400-1700 for example) work for a while, but as soon as the person stops keeping their calories below that threshold, they gain the weight back. If you want sustainable weight loss, you need to increase the protein in your diet, and add in lots of veggies. Several cups of greens and a lot of protein, then stop eating when you feel full. It isn't necessary to count calories. Keep in mind that fruit has a lot of sugar, so it is best to stay away from it until your body's insulin responses have normalized. Limit exercise until you have gotten the cravings somewhat under control, and then keep it light for a while (maybe walk 30 minutes 5 days). If you are hungry, have more protein. Learn what is a sugar craving and what is true hunger. Eventually, the crazy addictive pull of sugars and starches will die down. The more fat you lose and the less sugar you consume on a regular basis, the more easy it will become to keep weight off.

And YES, you can eat bacon and steak. There are NO studies proving that a low-fat diet is good for your heart or your waistline. In fact, a little bit of fat with a carb makes the insulin response level out because fat and protein take longer to digest.

All of you stating what you should and should not eat need to check the real research. We have been fed so much misinformation that we think low-fat, low-calorie, tons of exercise is the way to health. If it was, the obesity problem would be solved. Unfortunately doctors who treat their patients with the USDA recommeneded guidelines don't see much success. Scientists can't find a link between the simple calories in/out rule and weight loss, but the media and government buy into it because it is the only explanation that seems to make "sense" so they keep trying to prove it. Read the book or look into the research on your own.

Here's my opinion, and I have no idea why I'm even posting this.

I'm not going to post any vanity pics of body parts or find any research to validate my comments, so don't ask. You want pics from me? I'll show you some pics of fish I caught this weekend.

To the OP, good job on making your workouts a habit. Looks and sounds like you're working hard. There ain't no secret to weight loss. Calories out > calories in will work.

At the beginning of an exercise program or significant change in your workouts, you're likely retaining water as your muscles flood with water to repair damage. From my experience, which is only my experience, you won't get a good idea of where you're at and what's happening until after the first month, as your body adapts to the change (or introduction) in your exercise program.

You can micro-manage your carbs, fat, sodium, etc. if you want and you're inclined. Me personally? I'd concentrate on calories in versus calories out.

I've been doing a lot of cardio and eating on a caloric deficit the past 3 weeks, because I'd like to see my 4-pack again. I've gained 4 pounds. I don't care, It will take care of itself, probably around week 5.

Keep at it, good luck, and good job.

This may not apply, but from my personal friends who are struggling (vs the ones who are seeing movement in the numbers)... the most common factors are overestimating type of exercise and underestimating portion size. It happens. Not many know EXACT calculations to begin with, but two ways to reduce errors at home are through the use of a heart rate monitor and a food weighing scale.