3rd week in a row

simply_cherille
simply_cherille Posts: 16
in Health and Weight Loss
Hi all. I'm new to the online community and need some help. My weight loss has been really slow in my opinion. I've lost about 9 pounds give or take but these last three weeks its been yo-yoing. Up 1pound then down 1 on that same pound. I have not been able to get past my 9 pounds lost. I'm 237.4. Height 5'9.I used a calorie counting website to do my BMR and daily calories which set me to 1850 cals per day. I work out at least 4-5 times a week. Sedentary job. Just this month for June I'm going to start measuring everything with my food scale but I wonder if my calorie intake is correct? Any suggestions would be helpful. Thank you!!

Replies

  • natasa26ca
    natasa26ca Posts: 107 Member
    Hey,
    I cant see your food diary so I really cant tell if there is something wrong with your diet or not but it is usually diet that' is the problem.
    I am just gonna copy what I wrote in other thread so I don't have to type everything all over again. Some useful things everyone should know that will help you speed up your weight loss process.

    Stay away from anything that is highly processed or high in sugar. Less sugar you consume less your body will ask for it.
    Also eat more fruits especially fruits like apples, pears, peaches, and all kinds of berries. They are rich is fiber. Try increasing your fiber intake to 30 - 50 grams per day. More fiber you have in your food, the longer it takes yout body to digest and process it which in return makes you less hungry.
    Drink planty of water since it fills you up. Drink one large glass of water before EVERY meal. Try eating smaller meals every 2-3 hours to keep your metabolism going which is also gonna make you less hungry cause you will constantly have something in your stomach especially if its rich in fiber.
    Eat lean meats, chicken/turkey, and especially fish. You need decent chunk of protein as well.
    Dont eat anything fried. In stead grill, bake, cook and steam your food. Use olive oil or cocanut oil in cooking. For the snack you can have a fruit, or greek yogurt or nuts.
    Eat tons of veggies. Brocolli, spinach, cauliflower, cabbage and artichoke and few more i cant remember on top of my head are very low in calories but high in fiber and you can eat as much as you want of those.
    There are tons of things you can do to make your weight loss more enjoyable.
    Here....
    This is what i started on and it has great information on nutritions and diet also great recipes.
    Bob Harper: Skinny Rules
    Is the book writen by trainer on the show "The Biggest Loser." I am sure he knows what he is talking about.
    He helped thousands of people transform their bodies and life styles.
    I've read it and i am confidant it will help you tons!
    Good luck and if you want you can always add me. Also my food diary is always open if you wanna compare or steal ideas for your meals

    On top of all this, if you feel like you are still not losing as fast as you'd like at 1850 calories a day, try reducing it to 1600.
  • tonyrocks922
    tonyrocks922 Posts: 172 Member
    If your loss is stalled, eat less. It's that simple.
  • jwdieter
    jwdieter Posts: 2,582 Member
    Workouts might not be burning the calories you think.
    You might be eating more than you think.
    Metabolism might be lower than you think (potentially medical reasons).

    Given 40+ lbs of weight to lose, if you aren't losing weight, something is wrong with your calculations.
  • doIlhands
    doIlhands Posts: 349 Member
    9lbs in 3 weeks is good. Thats 3lbs/week. Most people can't lose that fast. it will keep slowing down from here (first couple of weeks weight comes off faster). Keep going but don't be hoping to lose more than 1-2lbs a week and get discouraged. GL!

    EDIT: Weight fluctuates daily. If you are weighing yourself daily try to cut back to once a week.
  • simply_cherille
    simply_cherille Posts: 16
    Thank you natasa26ca! Very helpful. I'm going to start with reducing my cals. For example this AM I ate Kashi cereal with milk and Greek yogurt. Other mornings I'll have old fashion oats with strawberries and an orange. I drink green smoothies almost every day to get veggies in then with lunch and dinner it's turkey or chicken and sometimes fish. I really don't like fish a but I'm trying to add it in slowly with tilapia.
  • MIGHTYMOUSE187
    MIGHTYMOUSE187 Posts: 60 Member
    Hello! You could try ramping up your exercises. Start doing circuit drills workign different muscles groups at the same time. This way you are bulding muscle and doing cardio together.
  • simply_cherille
    simply_cherille Posts: 16
    I'm sorry if I confused you. That 9 pound loss is from April up until 3 weeks ago. In the last three weeks the scale hasn't moved at all. Thanks for your reply :)
  • simply_cherille
    simply_cherille Posts: 16
    Hi. Back in February I bought a treadmill so I alternate getting on the treadmill to walk/jog and doing Hip hop Abs. I don't have weighs at home and plan to buy as soon as I can. I have a HRM that I use to accurately tell me the calories burns. Depending of the work out and time spent I burn anywhere from 250-600 cals (depends if its a walk/jog or Hip hop abs. Thank you for your reply! Very helpful :)
  • kiesha22001
    kiesha22001 Posts: 70 Member
    If it makes you feel better, I'm sitting at 8 pounds lost and I started on 3/20/13 (although I created my account before then). I have a 3 pound swing most of the time. I've been trying to get to the 220 goal for what seems like forever. Keep at it!!
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Are you taking measurements? 3 weeks of fluctuations might not mean anything. Start taking monthly measurements and see if you're losing size. Weight is a terrible indicator of progress.
  • Trisha_Williams
    Trisha_Williams Posts: 33 Member
    bump
  • murphy612
    murphy612 Posts: 734 Member
    You may be eating more than you think you are. Make sure to weigh and measure all your food and see if that helps before making any drastic changes.
  • simply_cherille
    simply_cherille Posts: 16
    If it makes you feel better, I'm sitting at 8 pounds lost and I started on 3/20/13 (although I created my account before then). I have a 3 pound swing most of the time. I've been trying to get to the 220 goal for what seems like forever. Keep at it!!
    Thank you! It does. It lets me know I'm not alone!
  • simply_cherille
    simply_cherille Posts: 16
    Are you taking measurements? 3 weeks of fluctuations might not mean anything. Start taking monthly measurements and see if you're losing size. Weight is a terrible indicator of progress.
    I have. I had my bf take them and I think they are inaccurate lol. Going to take new ones today. I try only weigh in once a week but I get so down in a rut when the scale doesn't change I need to toss my scale for real lol
  • Katla49
    Katla49 Posts: 10,385 Member
    The food scale is a great idea. I also use scoops to measure things when that is easier. We were eating all the right foods, but way too much. Weighing and measuring is teaching us about the impact and importance of portion control and we're losing weight without starving ourselves. I have to say that the weight comes off in spurts with long plateaus in between.
  • simply_cherille
    simply_cherille Posts: 16
    You may be eating more than you think you are. Make sure to weigh and measure all your food and see if that helps before making any drastic changes.
    Certainly a possibility but I read label and try to go by the labels measurements with my measuring cups. My challenge for this month is to measure everything. Thanks for your reply!!
  • natasa26ca
    natasa26ca Posts: 107 Member
    Thank you natasa26ca! Very helpful. I'm going to start with reducing my cals. For example this AM I ate Kashi cereal with milk and Greek yogurt. Other mornings I'll have old fashion oats with strawberries and an orange. I drink green smoothies almost every day to get veggies in then with lunch and dinner it's turkey or chicken and sometimes fish. I really don't like fish a but I'm trying to add it in slowly with tilapia.

    It seems like you are right on track. What are you drinking during whole day? If you drink anything other than water that might be huge problem right there. Sodas, well, we all know they are horrible for you but even juices are bad even though most of us were brought up to believe that orange or apple juice are good. Well, they are anything but good cause they are loaded with calories and sugar. Same as those sports drinks. Sport drinks are intended for athelites who go through vigorous workout every day not for someone who has light workouts like walking or light jogging.
    Add cinnamon to your breakfast. It helps your body with keeping inflammation under control. Helps muscle recovery as well plus other great stuff.
    You can also add green tea in mornings since green tea helps with weight loss cause it is great antioxidant.
    There are tons of other tips you will pick up over time as you read all kinds of threads on here.
    One thing you could really read about is GI levels in foods. Glycemic index tells you how fast your body digests certain foods which spikes up your insulin levels and make you gain weight. Anything that has a high level of GI you should avoid or reduce to minimum use.
    Here.... http://en.wikipedia.org/wiki/Glycemic_index
    You cant go wrong if following GI levels in foods. Foods low in GI tend to be low in sugars, fats and carbs.
    Hit me up if you have any more questions
    Cheers :drinker:
  • simply_cherille
    simply_cherille Posts: 16
    Thank you natasa26ca! Very helpful. I'm going to start with reducing my cals. For example this AM I ate Kashi cereal with milk and Greek yogurt. Other mornings I'll have old fashion oats with strawberries and an orange. I drink green smoothies almost every day to get veggies in then with lunch and dinner it's turkey or chicken and sometimes fish. I really don't like fish a but I'm trying to add it in slowly with tilapia.

    It seems like you are right on track. What are you drinking during whole day? If you drink anything other than water that might be huge problem right there. Sodas, well, we all know they are horrible for you but even juices are bad even though most of us were brought up to believe that orange or apple juice are good. Well, they are anything but good cause they are loaded with calories and sugar. Same as those sports drinks. Sport drinks are intended for athelites who go through vigorous workout every day not for someone who has light workouts like walking or light jogging.
    Add cinnamon to your breakfast. It helps your body with keeping inflammation under control. Helps muscle recovery as well plus other great stuff.
    You can also add green tea in mornings since green tea helps with weight loss cause it is great antioxidant.
    There are tons of other tips you will pick up over time as you read all kinds of threads on here.
    One thing you could really read about is GI levels in foods. Glycemic index tells you how fast your body digests certain foods which spikes up your insulin levels and make you gain weight. Anything that has a high level of GI you should avoid or reduce to minimum use.
    Here.... http://en.wikipedia.org/wiki/Glycemic_index
    You cant go wrong if following GI levels in foods. Foods low in GI tend to be low in sugars, fats and carbs.
    Hit me up if you have any more questions
    Cheers :drinker:
    You are awesome!! Thanks for all the info! I will def look up this info on GI. To answer your question I drink on a given day anywhere from 10-15 cups of water. It was 12 cups at first then i upped it to 15 when I thought I wasn't drinking enough but still I seen no change. I use to drink green tea but seldom do now. I'll start back. No soda and maybe 4 oz of orange juice once a week.
  • simply_cherille
    simply_cherille Posts: 16
    Bump :)
  • simply_cherille
    simply_cherille Posts: 16
    Bump
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    You may be eating more than you think you are. Make sure to weigh and measure all your food and see if that helps before making any drastic changes.
    Certainly a possibility but I read label and try to go by the labels measurements with my measuring cups. My challenge for this month is to measure everything. Thanks for your reply!!

    I'd address this first before worrying about changing your calorie goal. If you log accurately with a food scale for a month and still don't see any changes, then it's time to lower your goal a bit.
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    I had seriously same issue....recommend eating extremely "clean" out of each food group. This way, you avoid over-eating in one food group (say....consuming too many complex carbs or simple sugars). Also, a digital food scale is sooooo easy to use and sooooo easier than measuring. Ounces and grams, truly is an eye opener. Be sure your food you are logging using MFP's data is correct. Its amazing how little things can be off on this site, such as sodium. Sodium is a huge HUGE weight-loss blocker. Focus on eating clean...the only thing that should be "processed" would be say, milk, yogurt, dressing. Nuts, meats, veggies, even a treat such as chocolate, should be whole/raw with nothing added.

    HTH good luck :)
  • JTick
    JTick Posts: 2,131 Member
    You need a food scale that weighs in ounces and grams. I bought mine from Amazon for less than $5...it has now become more important than my gym membership. Measuring cups should only be used for liquids...they are not accurate enough for dry foods or dressings.
  • Deeemgee
    Deeemgee Posts: 1
    Also, consider the amount of water you are drinking. I try to drink half my body weight in oz of water. Also, have you considered rebooting your system with a green juice fast for a few day? Check out this web site: http://www.rebootwithjoe.com/mean-green-juice/
  • simply_cherille
    simply_cherille Posts: 16
    I had seriously same issue....recommend eating extremely "clean" out of each food group. This way, you avoid over-eating in one food group (say....consuming too many complex carbs or simple sugars). Also, a digital food scale is sooooo easy to use and sooooo easier than measuring. Ounces and grams, truly is an eye opener. Be sure your food you are logging using MFP's data is correct. Its amazing how little things can be off on this site, such as sodium. Sodium is a huge HUGE weight-loss blocker. Focus on eating clean...the only thing that should be "processed" would be say, milk, yogurt, dressing. Nuts, meats, veggies, even a treat such as chocolate, should be whole/raw with nothing added.

    HTH good luck :)
    It helps thanks. I'm certainly realize the goodness in having a food scale!
  • simply_cherille
    simply_cherille Posts: 16
    Also, consider the amount of water you are drinking. I try to drink half my body weight in oz of water. Also, have you considered rebooting your system with a green juice fast for a few day? Check out this web site: http://www.rebootwithjoe.com/mean-green-juice/
    Thanks! I've heard of the reboot with joe, but my juicer is cheap, the clean up time is too extensive. I've tried green juice b4 and could not find the combination I liked. I like green smoothies though with spinach. I drink on avg 12 cups a day. I recently upped it to 15 which should be about half my body weight but I saw no difference :(
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    The thing to remember also, you CANNOT out-workout poor nutrition. With your cardio workouts, don't sabotage by poor choices in your food. Makes sense? Not saying you do, just keep it in mind. Keep protein-rich foods handy and reachable so you are not running on empty (think egg whites, cubed . chicken/turkey). Watch for hidden sodium in meat, especially fresh. Drinking a gal water a day is good. If you like smoothies, bananas hide the flavor of "green" (such as Kale, lol). Pick nutrient-dense foods for your smoothies. As for cleanup, I like Vitamix...expensive to buy in beginning, but sooo worth being able to drink the whole food and cleanup is a breeze.

    You are doing well! Keep it up!

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