Please help - I'm really trying and failing

A lot of good advice here. Thank you for the question because I picked up some things I didn’t know from reading on some of the responses. Example would be TDEE and macros.

As someone else pointed out the food database isn’t always accurate so I was always scanning in items or manually entering in information in order to be as accurate as I could. I also just watched my diet and I did not do much in the way of Cardio – I found this was a little easier for me to concentrate on. After some weight loss – around 25 lbs – I started working on cardio and incorporating exercise into my weekly activity. I know you mentioned lifting but do you do any aerobic / cardio activity - fat burning vs putting on muscle?

Dropping the calories down may not be bad. I know that when I started out, my target goal was 1 lbs a week and my daily calorie goal was a little over 1500 net calories - according to MyFitenessPal. Surprised that you are at 1800 actually since that is my maintenance number although I am short - 5’5” and 38 - so that may play a factor.

Here is another way of looking at TDEE - its an online calculator:

website is : http://iifym.com/tdee-calculator/

Calulate your TDEE and the information below - also on the site - is what you can use to figure out macros

- Protein: 1 gram per pound of body weight
- Fat: .45 grams per pound of body weight
- Carbs: The remaining number of calories left will be filled with carbs


Keep trying - before you know it - you will be buying clothes every 2 - 3 months because of shrinking out of them

I would say like me you're already pretty fit, and that makes it tough to drop anymore even if we think it would be nice. I think you may need to do a true cut diet if you really want to lose it, lots of protein veggies and good fats and low carbs. If you really want, try dropping the bread and wheat completely and "eat clean", as they say.

Get the thyroid checked, too. That made a big difference for me. I ended up going to a naturopath to get the right amount since I was "within range" and my regular doctor wouldn't set my thyroid medication any higher.

Then add some HIIT training. You're already lifting, so try and get a bit heavier lifts if possible. You need to change it up and get your body to work even harder, surprise it.

Where do you carry your weight? For me it's all hips and thighs. I've lost everything on my waist I can and the rest is really stubborn....

Your calories don't add up to your macros. I would try and ensure

1) You hit or exceed the protein every day
2) you stay under on the carbs and sugar
3) you make sure your food info is correct

I counted up the macros to several days and one was off by 700 calories! You thought you ate 1700 but you ate 2400!! That is a big difference...

Second this guy.

Also, you need to watch your sodium content and your fat/carbs as well as snacks. All those chips are going to add up as well as weekend binges with drinks and what not that are most likely keeping you at maintenance. You seem to divulge everyday in at least chips or popcorn or something of that nature as a "treat" - try eliminating that or at least taking it down to 1-2 times a week.

I do eat chips and other not so good foods often but I was under the impression that what was most important at the end of the day was that I didn't go over my calorie allowance limit. I will re-evaluate this. Thanks for your time!

That might be ok once you hit your goal, but to reach your goal, you might need to cut them, for now.

I would also add to the More Protein and Veggies crowd. I did see that some days you had a good amount of protein, but some not nearly as much. I'm guessing the higher protein days are after your heavy lift workouts (I know I craved protein like mad then). But even when I'm not lifting as heavy, I still aim for at least 100g protein/day, as it helps me feel more satiated.

I also noticed that sometimes your lunches look pretty small - try adding more protein and more food overall, and maybe you won't need as many snacks? I saw 200 calorie lunches, but 700 calories' worth of snacks that could be used for more quality fuel for your workouts. Sometimes I do eat smaller lunches - only half of my lunch, then finish it later in the afternoon for my snack. "snack" food doesn't have to be chips or popcorn, it can be eggs, chicken, turkey, veggies, etc, too.

I hope you find what works for you!

Up the proteins (eggs, not cereal for breakfast, every day)

lower the carbs a little - don't go crazy.

Try to lessen the canned foods.

More real food - raw veggies - LOTS!
I know it's expensive in the some places, but if you can... do.

50 minutes 5 days a week is GREAT! Keep it up. I bet your body is healthy and happy.

I second this wholeheartedly. You don't have to cut a ton of carbs but look at where they are coming from. Eating less snacky foods and more whole foods will get you better results!

I've been following the posts on this thread... thank you for everyone for the wonderful advice and for keeping it positive. I think this post has been really helpful to a lot of us!

Hi. I noticed that you were not counting your sodium intake and I see that you eat a lot of things that have extremely high sodium. I would suggest tracking that as well and see if you can get the numbers down.

I agree that my sodium is high. I drink tons of water though so I always thought it would balance itself off. Could it be as simple as just lowering it and the weight would come off withough changing anything else? I could try to lower it. Thanks!

I also drink tons of water but keeping your sodium down is not only good for bloating, it's also good for your heart. I have high blood pressure but I've managed to stay off of taking bp lowering meds from watching my sodium and diet and exercising. I just notice I lose more over time when I watch my sodium and drink plenty of water. Good luck!

OP- You have the most gracious responses to all this advice. Great advice throughout, but still--kudos to you! That's a lot all at once. :flowerforyou:

I'm going to get shouted down but I'd suggest you go a month eating 1400 with a higher protein and fiber intake and see what happens

edit - I was grunching and didn't read the thread. My assumption is the 1800 intake has been extremely accurate .... if you've found it to be inaccurate and that you've actually consumed more, then my suggestion may not be necessary.

Great responses & congratulations on progress.
I looked at your food diary over the last week. My impression. Cut out the insidious fructose in your diet. Before my wife & i started on a 5:2 eat fast program I had endured her 30 years of Atkins, Weight Watchers etc. Dieting is a sure fire way of putting on weight because it requires commitment or a change of lifestyle.
We are doing the 5:2 as it seems a good way of getting those metabolic benefits with least amount of commitment!
David Gillespie in his book Sweet Poison summarized research & fructose is as addictive as cocaine. Also is 'empty calories ' .You eat, but remain hungry. It's really hard to eliminate because its in everything - even the peanut butter!
Before you make any changes read the book or look at the science of excess sugar. I reckon with the changes you've made, & the advice from others you can easily reduce your empty calories by 200 per day; feel less hungry & that amount of fewer calories will see your progress really pick up.

Yeah you are eating too many calories do many days in a row. I know everyday can't be perfect but having 2 good days the 4 bad followed by 3 good then bad again will not help you at all. You MUST get consistent. Maybe have a cheat meal 1x a week. Or a Cheat day if you don't go crazy.