What am I doing wrong? Please help!!
Replies
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I've used MyFitnessPal 3 different times and the other 2 times I always added back in the calories that I worked off....after 3 weeks I would always give up because I'd take weekends off or even a day ( "I deserved it"); then I'd cheat, then I'd be a hot mess and give up! This time is extremely different. Take your weight and divide it by 2....that's the water intake in ounces that you need to drink every single day....8 glasses a day isn't enough if you are over 130lbs! It has made me much less hungry...I always feel full, and I don't drink anything else until my water for the day is in.....It usually means I get a soda or cup of coffee for a snack.....Also, I absolutely have not added back in my calories from exercising. I went to an amusement park this weekend, fit in a brownie and still made it within my calorie goals. I have lost 16 lbs in 5 weeks and you can to!0
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Hi, I see that you make homemade meals which is great. If you don't have a digital food scale already, please invest in one. MEASURE out all of your food! Underestimating things can really add up fast and negate all of your hard work. I got my scale on amazon for like $16.
http://www.amazon.com/gp/product/B003E7AZQA/ref=oh_details_o05_s00_i01?ie=UTF8&psc=10 -
Weight training!0
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I would not eat back your exercise calories; let those add to your deficit. Push ups, squats, whatever you like; those are good examples of body weight strength exercises.
If you are using MFP as it is meant then you should eat exercise cals.
If you do tdee, then you shouldn't.0 -
By looking at your diary it would seem your meals get higher in calorie count as the day goes on. You should possibly try eating a high protein/low fat breakfast instead of just drinking water. try a smoothie with some protein boost or something along those lines. It'll kick start your metabolism for the day. Also eating breakfast makes me be in a better mood the rest of the day
Another tip, if you're still finding it difficult, increase the protein to fat ratio. It is always better to eat high protein low fat foods than the other way around.
Don't get discouraged though, just keep trying. You will find a system that works for you (either TDEE -20% or using MFP the traditional way) Feel free to add me if you ever need some encouragment
Good luck!!0 -
1. time of day - you're eating fewer calories earlier in the day and more calories later in the day, closer to bed time. Reverse this, eating the mojority of calories at breakfast and lunch; eat a very light dinner.
2. diet composition - you're eating mostly protein and carbohydrates - in many cases, more than is required. Conversely, you're eating an insufficient quantity of vegetables. The majority of your diet should be vegetables (green leafy and root; not starchy), followed by some lean protein, and only the amount of carbohydrates specified for the 1200 calorie level without modification by exercise.
3 exercise myth - exercise is great for conditioning and well-being. Exercise does not cause weight loss. Ignore the calories that MyFitnessPal adds back to the 1200. Eat no more than 1200 calories per day. But do eat all 1200 calories per day. Do not starve yourself. You need to be hungry before each meal, but not ravenous.
4. measure your food - this is easier at home; and only really achievable if you use a scale. Use one. I search for food entries where they provide serving sizes at 100 grams or 1 gram. This way, it is easier to log the quantity consumed. Otherwise, you'll want your calculator app handy to calculate the serving size - e.g., cottage cheese serving is 119 grams; I've just weighed 178 grams - my serving size is 178/119, or 1.496. This is easier than it sounds. The plate or bowl goes on the scale, one item is added and weighed, then recorded; then I zero the scale and add the next item to the bowl, then repeat. It works and with practice does not require much time. But it makes the difference between success and failure - we're just not very good at judging the quantity of food. With repetition, you'll start to get better at that too - which helps when you're eating out and estimation is all you have.0 -
I think you should definitely eat more for breakfast than just a glass of warm water and a slice of lemon and honey! Breakfast is not called the most important meal for no reason! I used to starve myself throughout the daytime so I could just eat whatever I wanted for dinner... guess what. It didn't work too great. Try having your highest calorie meal be breakfast - like oatmeal or a mixture of 1 egg and 2 egg whites with some fruit and a slice of whole wheat bread. Then have a small snack between breakfast and lunch if you are hungry - some fruit or vegetables or greek yogurt/cottage cheese. Then have your second highest calorie meal be lunch followed by another healthy snack in the afternoon. Your lowest calorie meal should be dinner and it should consist of mostly protein and a small amount of carbs. Try not to eat after dinner again but if you need to - have some vegetables! They really fill you up. Try to eat more protein and less carbohydrates and you will feel fuller throughout the day. If you workout, have a protein shake afterwards! If you feel hungry after a workout, don't deprive yourself - your body is telling you it needs something to eat and a protein shake is a great way to get in protein quick to your muscles and will aid in repair and recovery. Also, make sure you are drinking as much water a day as you can - at least 8 cups! If you feel like you are hungry - drink a glass of water. If you are still hungry, then have a small snack. If you are tempted by chocolate, then get it out of the house! Trust me, when the ice cream (my weakness) or chips aren't there, I don't think about them as much. BUT DON'T DEPRIVE YOURSELF. Allow yourself one cheat day per weak, but don't go overboard with like 5000 calories - that's binge eating. And like everyone else has said, the scale doesn't always move. Trust the process and don't give up. But be honest with yourself if you aren't truly following the plan as you should be. I have been on a weight loss plateau for about a month but I have seen changes in my arms and legs as I replace the fat with muscle and my clothes keep fitting better. Try your best not to pay attention to the scale as much as how you feel. Hope this helps 0
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@ astrampe, She's likely only burning 300-400 calories while in the gym. She is also likely to be off by that much in her estimates of what she is taking in. BMR and calories consumed are estimates and 30-45 minutes of working out is not going to significantly impact your budget.
Thats about right. I burn anywhere between 250-350 calories per day during workout.
To your previous question, yes I am from India 0 -
5. weigh-ins - weigh yourself only once each week at the same time of day, preferably before breakfast. Any more frequent, and you'll be misled by day to day variations in water retention. Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.0
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As said, I am not comfortable about BF% and TDEE. Please help me understand what these are.
My diary is open, aren't you able to see it? Let me do something about it again.
BF% means Body Fat percentage. It's the percentage of your body that is fat.
You have to get it measured by a professional. Your doctor should be able to do it. It's important information.0 -
I think you should definitely eat more for breakfast than just a glass of warm water and a slice of lemon and honey! Breakfast is not called the most important meal for no reason!
You mean break fast, as in break the fast. It's not breakfast. The meal where you break your fast is important, and should be a nutritious one that also works for your stomach.
That's as much a myth as the protein window.0 -
She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
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5. weigh-ins - weigh yourself only once each week at the same time of day, preferably before breakfast. Any more frequent, and you'll be misled by day to day variations in water retention. Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
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She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
Oh dear god.
How much does a pound of fat weigh? How much does a pound of muscle weigh?
In what planet does a pound of muscle weigh more than a pound of fat?
GAAAAAHHHHHH. BASIC MATH.0 -
She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
Oh dear god.
How much does a pound of fat weigh? How much does a pound of muscle weigh?
In what planet does a pound of muscle weigh more than a pound of fat?
GAAAAAHHHHHH. BASIC MATH.
I'm guessing that isn't directed at me?0 -
She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
Oh dear god.
How much does a pound of fat weigh? How much does a pound of muscle weigh?
In what planet does a pound of muscle weigh more than a pound of fat?
GAAAAAHHHHHH. BASIC MATH.
obviously they worded that incorrectly and yes a pound is a pound. But muscle is denser than fat and the same volume of muscle will weigh more than the same volume of fat
just like a pound of lead and a pound of feathers weigh the same it takes a hell of a lot more feathers to reach that pound than it does lead
same concept0 -
Everyone, Thanks for the kind words.
I do very light weight lifting along with the cardio. I do about 3 sets of 10 reps for lateral dumbbell raise with each pair weighing 6kg. 4 sets of 25 reps leg press and total 30 squats throughout the day. That is the max I can manage.
I can't say about measurements cause did not measure myself when I started, but plan on doing that today itself.
I don't know if this counts: I can't say that I went down by a pant size, but my old track pants that looked weird on me now fit nice. Not awesome, but just nice. So I kind of expected to have lost more. I am planning to eat 1400-1500 total cals for the next two weeks and see how it goes from there.
PS - As some of you have said, I indeed tend to eat more calories later in the day. Dinner is the only meal that the husband and I share, so we try to make that a proper meal. So, I eat less calories during lunch to compensate. However, we finish dinner by 9:30pm and go to sleep only around 12- 12:30 am; so is still eating a little heavy dinner a problem? Need advice on this. I stay within my carb and protein limit, but somedays I am not even hungry after 1000-1100 cals. On the weekends that I go over occasionally, they would be around 1500-1600 calories.
PPS- I am not aiming to lose 15 pounds a month as someone pointed out. Just 2 kgs a month, which is about 4 lbs. That makes only 1lb/week. What makes you think I am not real? I am struggling here, please do not make it worse for me
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If you are in Mumbai, I can give you my former trainer's mobile number to set up a session. He's opened his own gym. He was training at Water Stones country club.0
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If you are not used to exercising or doing the type you are doing now, you could just be holding fluid from inflamation in the muscles. If that's the case, it should drop soon. Also, if you are like me and very sensitive to sodium or carbs, you may be holding fluid from that and picked a high weight day to weigh. Watch your diet for high sodium and reweigh in a few days.
Did you take measurements? If not, do so. The scale lies (see above, LOL), the tape measure does not.0 -
This should answer all your questions about BF% and TDEE, BMI, BMR etc. etc.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
For healthy weight loss you should eat TDEE-20% without eating your exercise calories back0 -
Try to balance you calories through the day -not because calories are evil after a certain time, but just to avoid being starving by evening! Vegetables are a good way to help bulk up your meal (but be careful of starchy veg like corn) but do make sure you weigh ingredients like rice and pasta - before they're cooked they look so tiny its easy to throw in an extra handful or two, and then its cooked so it needs eating :ohwell:
I set my activity to sedentary - I sit at a desk all day so there is no "accidental" exercise, I have to make a conscious decision to do every little scrap - and eat back all my exercise calories. But I do try to stay a little under (no more than 150cal or so) to give myself a cushion for the weekend in case of roast dinners.
Find exercise you really enjoy, and it gets easier to do more! (I love zumba, but if you don't have that where you are maybe there's other dance-based classes you might enjoy? It just makes it seem mmore of a party and less of a chore - but maybe that's just me :bigsmile: ).
Finally, it doesn't look like you have much to lose so you should be able to lose 1lb a week as long as you are not under-estimating calories or over-estimating exercise by too much (I've always used the MFP estimates and its worked for me!). The poeple who lose huge amounts straight off often have a lot more to lose in the first place and/or were eating considerably more calories.0 -
If you are in Mumbai, I can give you my former trainer's mobile number to set up a session. He's opened his own gym. He was training at Water Stones country club.
Unfortunately, No :frown:
I stay in Hyderabad. That is a good overnight journey by road from Mumbai. But thanks for the help 0 -
If you are not used to exercising or doing the type you are doing now, you could just be holding fluid from inflamation in the muscles. If that's the case, it should drop soon. Also, if you are like me and very sensitive to sodium or carbs, you may be holding fluid from that and picked a high weight day to weigh. Watch your diet for high sodium and reweigh in a few days.
Did you take measurements? If not, do so. The scale lies (see above, LOL), the tape measure does not.
I cannot tell you how relieved I am to hear your kind words 0 -
She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
Oh dear god.
How much does a pound of fat weigh? How much does a pound of muscle weigh?
In what planet does a pound of muscle weigh more than a pound of fat?
GAAAAAHHHHHH. BASIC MATH.
I'm guessing that isn't directed at me?
Good guess. It was easier to quote you and respond to the upstream than to just find the original.0 -
I wouldn't add your calories burned from exercise back into your budget unless you're Michael Phelps. Also, since you've only been tracking calories for a short period, you are very likely underestimating what you're actually taking in.
For body fat percentage, there are plenty of online calculators that can give you a decent estimate using only a tape measure.
My advice is stick with it, track your measurements (at least hips, waist, and neck), and maybe add some strength training. You won't get bulky from working with weights.
^this!!!^ I didn't start seeing results ti;; I dropped to 1200 cals a day and stopped eating back ALL my burned calories0 -
She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
Oh dear god.
How much does a pound of fat weigh? How much does a pound of muscle weigh?
In what planet does a pound of muscle weigh more than a pound of fat?
GAAAAAHHHHHH. BASIC MATH.
obviously they worded that incorrectly and yes a pound is a pound. But muscle is denser than fat and the same volume of muscle will weigh more than the same volume of fat
just like a pound of lead and a pound of feathers weigh the same it takes a hell of a lot more feathers to reach that pound than it does lead
same concept
They didn't say that one is denser of the other, or that the same weight has different volume. I wouldn't have been inspired to post if that were the case.0 -
PS - As some of you have said, I indeed tend to eat more calories later in the day. Dinner is the only meal that the husband and I share, so we try to make that a proper meal. So, I eat less calories during lunch to compensate. However, we finish dinner by 9:30pm and go to sleep only around 12- 12:30 am; so is still eating a little heavy dinner a problem? Need advice on this. I stay within my carb and protein limit, but somedays I am not even hungry after 1000-1100 cals. On the weekends that I go over occasionally, they would be around 1500-1600 calories.
Doesn't matter at all. I eat the core of my calories at night, because I don't really enjoy eating during the day. I've lost over 9kg in 2.5 months.
Breakfast being important is a myth promoted by marketers and heralded by the uninformed public. Properly breaking a fast though, is important.0 -
If you are in Mumbai, I can give you my former trainer's mobile number to set up a session. He's opened his own gym. He was training at Water Stones country club.
Unfortunately, No :frown:
I stay in Hyderabad. That is a good overnight journey by road from Mumbai. But thanks for the help
Has the monsoon season started in Hyderabad? My friends in Mumbai welcomed the rain last week.0 -
I stay within my carb and protein limit, but somedays I am not even hungry after 1000-1100 cals. On the weekends that I go over occasionally, they would be around 1500-1600 calories.
Are you measuring your food? I thought the same. Then I realised that what my eyes thought was a 'cup of rice' was in fact 2 cups of rice. Hello an extra 190 calories just there!
IT ADDS UP. You don't suddenly feel 'full' on 1000 calories if you were overeating before (as you are trying to lose weight, I assume you were eating a lot more than 1000 cals a day than before). You just don't.
Log ACCURATELY for a month. Everything. Exercise, food, water, EVERYTHING. Then come to the forums and seek help as there will be more accurate information for people to work off.
Also, the 50g protein which MFP gives you is very low - you should aim for more like 100g a day.
edit: I am not going to sugar coat things; you have close to NO vegetables in your diet. You really REALLY need some of the green stuff for nutrients and energy as well as fibre. Cannot stress this enough. It is not as simple as calories in and calories out. Please go out there, go out of your comfort zone, and have some grilled (no oil) chicken and a big salad for lunch some time! You are depriving your body of important nutrients that simply aren't found in just wheat, rice, meat and dairy products. I love my salad lunches 0 -
She's been in the gym a month, eating at a deficit and not lifting. If she had gains...at all....they would be minimal (again, if at all) "newbie gains", and those wouldn't affect the scale.Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good indicator of your progress. However, clothes do not lie. They stay the same size. As your clothes fit better and then become too big, you'll know that you're making progress.
Oh dear god.
How much does a pound of fat weigh? How much does a pound of muscle weigh?
In what planet does a pound of muscle weigh more than a pound of fat?
GAAAAAHHHHHH. BASIC MATH.
obviously they worded that incorrectly and yes a pound is a pound. But muscle is denser than fat and the same volume of muscle will weigh more than the same volume of fat
just like a pound of lead and a pound of feathers weigh the same it takes a hell of a lot more feathers to reach that pound than it does lead
same concept
They didn't say that one is denser of the other, or that the same weight has different volume. I wouldn't have been inspired to post if that were the case.
no, they said that muscle weights 4x fat. It seems pretty silly to assume they meant that 1 lb of muscle weights 4x as much as 1 lb of fat. By that thinking MFP might as well throw out the weight tickers for everyone's profile because we all weigh the same (one lb of the OP weighs the same as 1 LB of dbmata).0
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