I am stuck at a 5 lb loss! Please some advise.. Diary Open
Jennifera714
Posts: 89
I need some help, I been doing all the right things here. I have not lost anything in 2 months just my initial 5 lbs (of which I think is water weight). I eat good 1,200-1,500 calories a day and exercise. I work full time and have 3 small children at home so some days I do skip the workouts but at the very least what can I change? or what can I do to see some results here!! any advise is appreciated.
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Replies
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Ditch the meal replacement shakes and eat real food.0
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Ditch the meal replacement shakes and eat real food.
All ingredients are orangic which include 21 super foods, gmo free, non dairy, vegan I don't see how this can affect my progress so far.0 -
Organic does not necessarily mean "healthy." I agree with eating real food not meal replacements. Also, it looks like you are always way below daily goal. Many people find it helpful to eat back some of the calories burned in exercise. Your body might be needing those calories. I know it is not what most people want to hear, but sometimes by eating more you will lose more.0
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Ditch the meal replacement shakes and eat real food.
I agree! I would also cut the yogurt ... especially flavored, if it isn't flavored and it is fat free okay, otherwise give it up.
I eat pretty much whole foods, occasionally I'll throw in something not good for me ... as a treat ... not as a "meal replacement" eat real food, you will not be hungry, you will have plenty of energy so that you can work out. No short cuts, eat right, work out right, and you will loose. Only shoot for about a pound a week and be patient.0 -
Unfortunately, if you are always eating the same things, your body gets used to it and compensates. So yes, try to eat real food instead of the meal replacement - there are TONS of awesome options out there. In addition, I agree with alexisjackson on the calorie thing. There are many days when you don't hit your actual goal and, in fact, come quite far below it. What are your "stats"? or what is your BMR at the very least? I usually use this site to determine it?
http://www.fat2fitradio.com/tools/bmr/0 -
Can't say I agree with anything that's been posted with the exception of mentioning BMR...
OP, you don't log everyday... that's the first red flag.
Do you weigh your food?
Do you track all the little nibbles?
Do you log consistently?
Do you know what TDEE and BMR are?
How are you determining your calorie burns?
Do you know if they are accurate?
Start there... don't worry about the shakes if its a convenience thing for you. That is probably the least of your problems.0 -
Meal replacement shakes and fast food are 99% of your diet from what I saw. I'm going with the rest of the folks - eat real food.0
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Unfortunately, if you are always eating the same things, your body gets used to it and compensates. So yes, try to eat real food instead of the meal replacement - there are TONS of awesome options out there. In addition, I agree with alexisjackson on the calorie thing. There are many days when you don't hit your actual goal and, in fact, come quite far below it. What are your "stats"? or what is your BMR at the very least? I usually use this site to determine it?
http://www.fat2fitradio.com/tools/bmr/
5 ' 7 : 175 lbs my bmr is 15700 -
Can't say I agree with anything that's been posted with the exception of mentioning BMR...
OP, you don't log everyday... that's the first red flag.
Do you weigh your food?
Do you track all the little nibbles?
Do you log consistently?
Do you know what TDEE and BMR are?
How are you determining your calorie burns?
Do you know if they are accurate?
Start there... don't worry about the shakes if its a convenience thing for you. That is probably the least of your problems.
I do not weigh my food. I do track what I eat all the time just don't log on the weekends I am so busy with 2 infants and a 11 yr old. I do know what TDEE and BMR are (mine should be 1570). I do track calories burned with a device I use I am sure they are pretty accurate.0 -
Can't say I agree with anything that's been posted with the exception of mentioning BMR...
OP, you don't log everyday... that's the first red flag.
Do you weigh your food?
Do you track all the little nibbles?
Do you log consistently?
Do you know what TDEE and BMR are?
How are you determining your calorie burns?
Do you know if they are accurate?
Start there... don't worry about the shakes if its a convenience thing for you. That is probably the least of your problems.
I do not weigh my food. I do track what I eat all the time just don't log on the weekends I am so busy with 2 infants and a 11 yr old. I do know what TDEE and BMR are (mine should be 1570). I do track calories burned with a device I use I am sure they are pretty accurate.
May I ask which device? You might have this in your diary but what do your workouts typically consist of?
With your stats you are probably eating enough if you are getting to that 1500 to 1600 mark TOTAL. I have a fairly active job in construction surveying and hit the gym for a couple hours lifting and doing cardio at least three times a week and lose roughly a lb per week eating an average of 1700 a day. I mention this because our physical stats are similar.
I would start with weighing your food and attempting to log as often as you can. Would it be possible to pre log your weekend? Do some meal planning?
While I'm all for real foods, if for no other reason than fullness and satiety, if you are meeting your macros and cal goals by using meal replacements occasionally because of time and convenience and aren't overeating because of lack of physical fullness, there's nothing wrong with it, IMO.0 -
Can't say I agree with anything that's been posted with the exception of mentioning BMR...
OP, you don't log everyday... that's the first red flag.
Do you weigh your food?
Do you track all the little nibbles?
Do you log consistently?
Do you know what TDEE and BMR are?
How are you determining your calorie burns?
Do you know if they are accurate?
Start there... don't worry about the shakes if its a convenience thing for you. That is probably the least of your problems.
This.
You need to track ALL your food intake, daily, and do so as accurately as possible. The best way to do that is weighing everything on a digital scale as it's much more accurate than eyeballing, using measuring cups/spoons, etc. Bites, nibbles, spoon licks, condiments, oils you use to cook with, etc. all should be logged in your diary. If you drink alcohol, that should also be logged.
Start by tracking everything and being super accurate, and see what happens.
Also make sure you've got appropriate calorie and macro goals set for yourself.0 -
If your BMR is 1570, then I'm going to say you simply aren't eating enough calories, according to your diary log. Weigh everything, and log absolutely consistently. Your body needs at least 1570 calories *just to survive!* When you move around, walking around the house, or even actual "exercise" you need to keep those burned calories in mind as well - and eat those, too. That's why your diary gives you a different "goal" each day.5 ' 7 : 175 lbs my bmr is 1570
Eat the calories that are listed in your daily goal, which includes your exercise calories. It will help.0 -
Can't say I agree with anything that's been posted with the exception of mentioning BMR...
OP, you don't log everyday... that's the first red flag.
Do you weigh your food?
Do you track all the little nibbles?
Do you log consistently?
Do you know what TDEE and BMR are?
How are you determining your calorie burns?
Do you know if they are accurate?
Start there... don't worry about the shakes if its a convenience thing for you. That is probably the least of your problems.
I do not weigh my food. I do track what I eat all the time just don't log on the weekends I am so busy with 2 infants and a 11 yr old. I do know what TDEE and BMR are (mine should be 1570). I do track calories burned with a device I use I am sure they are pretty accurate.
With the amount of weight you have to lose, I would say you are under eating significantly for your activity level - AND if you aren't logging food daily and measuring (with a digital scale) what you eat - you don't even have good data to review. Get those things in order and work at that for a month.0 -
Read these for some basics:
http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
Not logging on weekends is kinda suspect.0
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Can't say I agree with anything that's been posted with the exception of mentioning BMR...
OP, you don't log everyday... that's the first red flag.
Do you weigh your food?
Do you track all the little nibbles?
Do you log consistently?
Do you know what TDEE and BMR are?
How are you determining your calorie burns?
Do you know if they are accurate?
Start there... don't worry about the shakes if its a convenience thing for you. That is probably the least of your problems.
I do not weigh my food. I do track what I eat all the time just don't log on the weekends I am so busy with 2 infants and a 11 yr old. I do know what TDEE and BMR are (mine should be 1570). I do track calories burned with a device I use I am sure they are pretty accurate.
May I ask which device? You might have this in your diary but what do your workouts typically consist of?
With your stats you are probably eating enough if you are getting to that 1500 to 1600 mark TOTAL. I have a fairly active job in construction surveying and hit the gym for a couple hours lifting and doing cardio at least three times a week and lose roughly a lb per week eating an average of 1700 a day. I mention this because our physical stats are similar.
I would start with weighing your food and attempting to log as often as you can. Would it be possible to pre log your weekend? Do some meal planning?
While I'm all for real foods, if for no other reason than fullness and satiety, if you are meeting your macros and cal goals by using meal replacements occasionally because of time and convenience and aren't overeating because of lack of physical fullness, there's nothing wrong with it, IMO.
I use a Nike application that is on my ipod that counts your calories which are determined by the amount of steps you step (pedometer) I am sure its not 100 % accurate although better than nothing right. I walk on my half hour lunch with co workers briskly for the entire 30 mins Mon-Fri 1.28 miles. I also recently purchased a spin bike that I use for about 15 mins each day Mon- Fri along with a DVD workout video Jillian Michaels 30 day shred. We are on day 22 on the 30 day squat challenge (225) squats today. SO basically my day consist of walking here at work during lunch and my work out video(30-45 mins) and a bit of my spin bike daily Mon-Fri only.0 -
Meal replacement shakes and fast food are 99% of your diet from what I saw. I'm going with the rest of the folks - eat real food.
Me too. I am going along with the rest of the folks. Don't know where the other person got their ideas from about continue eating meal replacement. Is this going to be something for life.0 -
If your BMR is 1570, then I'm going to say you simply aren't eating enough calories, according to your diary log. Weigh everything, and log absolutely consistently. Your body needs at least 1570 calories *just to survive!* When you move around, walking around the house, or even actual "exercise" you need to keep those burned calories in mind as well - and eat those, too. That's why your diary gives you a different "goal" each day.5 ' 7 : 175 lbs my bmr is 1570
Eat the calories that are listed in your daily goal, which includes your exercise calories. It will help.
I wouldn't eat back the exercise calories. Eat over your BMR - absolutely, positively YES! So eat at least 1600 calories every day without exception.
But if you burn 750 calories at the gym, I wouldn't advocate eating 2350 calories that day. Put those exercise calories toward fat-loss.
That said, listen to how your body feels. If you're hungry or tired, it's ok to up your calories a bit especially on heavy workout days. But if you feel good eating 1600, work out out hard and put those exercise calories toward fat-loss.0 -
Not logging on weekends is kinda suspect.
LOL call me DUBIOUS!......0 -
Meal replacement shakes and fast food are 99% of your diet from what I saw. I'm going with the rest of the folks - eat real food.
Me too. I am going along with the rest of the folks. Don't know where the other person got their ideas from about continue eating meal replacement. Is this going to be something for life.
Did you read where I said occasionally?
I know plenty of people who have adequate calories and nutrition (both macro and micro) who replace at least one meal a day with something like a protein shake. Its the same concept. If she's doing this once a day because she doesn't have time, nbd. If every meal is in liquid form than she might start seeing some digestive issues. If the nutrition isn't there then she might see energy issues as well.0 -
I understand how busy a Mom you must be and the healthy shakes you defended are a quick easy meal. You don't have to ditch them, but I wouldn't eat more than one a day. 19 grams of sugar not so bad once....but somedays you had 3 and many days you have 2. Try to keep it to one/day. Where are your salads? Where are 'any' veges? Where are your good fats? I am no expert and not trying to be critical, but 'You" asked.... I would UP my good fats (olive oil, olives, avocado, flax seed, coconut oil, whole eggs) and make sure the proteins don't fall below 80-100. I would cut the sugars. If you do one shake/day, you have successfully cut your sugars.
You are busy. got it. how about cooking 3 days worth of chicken breasts to cut up on some healthy salad greens. That is a quick meal. Boiled eggs. quick and healthy. cut up veges and eat with hummus or guacamole. Eat meat on a sandwich, not just nut butter and jelly. If you can't sit and eat a salad, then have a bunch of cut up veges, cut up chicken, a cheese stick. Throw on a plate and eat with your fingers while you do other tasks.
Lastly, some days are way too low on calories. Try not to go below 14-1500. There has to be a reason you are not losing. I would guess it's the lack of fat, sometimes low protein, always high sugar, sometimes too low calories. Those shakes might be organic and healthy and delicious. But, I ask "How's that working out for you?"0 -
Meal replacement shakes and fast food are 99% of your diet from what I saw. I'm going with the rest of the folks - eat real food.
Me too. I am going along with the rest of the folks. Don't know where the other person got their ideas from about continue eating meal replacement. Is this going to be something for life.
KATE FARMS KOMPLETE MEAL REPLACEMENT SHAKES..... they are not half bad if you take a look at what type of ingredients they carry. Better than a ordinary breakfast any day!0 -
If you weigh all the food you can (i.e. pasta) and track every calorie that you put into your mouth whilst following the recommended calories you will lose weight. If you don't weigh your food or track calories on weekends then you don't really know how many calories you have eaten and therefore don't know if you are eating over your calorie allowance to lose weight.
Also whilst losing weight is as simple as expending more calories than you consume, eating meal replacements will not provide you with all the vitamins, minerals and fibre your body needs, eating real whole foods will make you feel healthier, fuller and your body will thank you for it. The eating habits you develop will be passed onto your children, so you'll be doing them a favour too.
If you do exercise, eat back at least half of the calories you burn, that way you'll avoid an over estimation of calories burnt during exercise whilst giving your body the calories it needs.0 -
I understand how busy a Mom you must be and the healthy shakes you defended are a quick easy meal. You don't have to ditch them, but I wouldn't eat more than one a day. 19 grams of sugar not so bad once....but somedays you had 3 and many days you have 2. Try to keep it to one/day. Where are your salads? Where are 'any' veges? Where are your good fats? I am no expert and not trying to be critical, but 'You" asked.... I would UP my good fats (olive oil, olives, avocado, flax seed, coconut oil, whole eggs) and make sure the proteins don't fall below 80-100. I would cut the sugars. If you do one shake/day, you have successfully cut your sugars.
You are busy. got it. how about cooking 3 days worth of chicken breasts to cut up on some healthy salad greens. That is a quick meal. Boiled eggs. quick and healthy. cut up veges and eat with hummus or guacamole. Eat meat on a sandwich, not just nut butter and jelly. If you can't sit and eat a salad, then have a bunch of cut up veges, cut up chicken, a cheese stick. Throw on a plate and eat with your fingers while you do other tasks.
Lastly, some days are way too low on calories. Try not to go below 14-1500. There has to be a reason you are not losing. I would guess it's the lack of fat, sometimes low protein, always high sugar, sometimes too low calories. Those shakes might be organic and healthy and delicious. But, I ask "How's that working out for you?"
SO So true. I am lacking on the veggie side. I am very busy 5 month old still nursing her I work full time and I have a 21 month old and a 11 month old at home. So busy yeah you can say that. I will try the more veggie thing and the preparation of meals for days ahead see how that works for me.0 -
You need to start eating whole foods, a Kate Farms Meal Replacement Shake has 68 ingredients and 19 grams of sugar per shake. if you want to start seeing changes in not only your weight but also overall health then start eating foods with 1-3 ingredients.0
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OH, wow, If you are nursing you really need to eat more. And your lil' darling will definitely benefit from Mommy eating her veges! and, please up those good fats. You Both need that! Real fats are not the enemy. They are important for so many things and that precious little one needs the good stuff. Good Luck. Keep us posted.0
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Considering that you are nursing, I'd definitely ditch the shakes. Maybe one a day, if that... because it's going to be nice and all but are you planning on just drinking shakes all your life? You're not learning how to eat properly.
What I'm wondering is what do you feed your kids? If you can make food for them, surely you can find time to make some healthy food for you too... just make enough for all of you.
And yeah... I don't know why you even bother logging your food if you're not measuring and weighing everything, as it won't be accurate anyway.0 -
Considering that you are nursing, I'd definitely ditch the shakes. Maybe one a day, if that... because it's going to be nice and all but are you planning on just drinking shakes all your life? You're not learning how to eat properly.
What I'm wondering is what do you feed your kids? If you can make food for them, surely you can find time to make some healthy food for you too... just make enough for all of you.
And yeah... I don't know why you even bother logging your food if you're not measuring and weighing everything, as it won't be accurate anyway.
First and foremost I feed my kids REAL FOOD. I stumbled across this shake at my local Natural Products Health Food Expo back in March and decided I wanted to cut back what I eat and replace it with a meal replacement. Since everyone was so gaga over this shake I decided to purchase a large amount of it, since have been drinking them religiously. I prepare all my childrens meals at night and containerize them for the following day since they are at home with a sitter m-f 6:30 - 4:00pm. I make healthy foods for my family chicken breast, brown rice, veggies I just have not been eating that myself. This was a question about what I need to do to try and lose not what I make my children! I do not plan on drinking shakes my entire life btw. I am trying to learn how to eat properly that is why I posted this thread for advise. Why do I bother to log my food you ask? I am sure there are a good amount of members on this site who log and do not measure their food that was kinda RUDE.0 -
If you are nursing and you're 5'7" and 175 lb, I would say you are eating WAY too low.
I am 5'9", 192lb, and Im eating 2200 a day, PLUS eating most of my exercise cals. You arent losing any weight because you're eating so little that it thinks enough food isnt available, so its saving your fat for nutrition for the baby.
How I got that number was I got my TDEE (google TDEE calculator) and then subtracted 20%. Then added 400 cal for breastfeeding. That gave me 2200. Ive lost 7 lb in 3 weeks so it must be working so far. There are some days I eat 2800+ calories, if I have a big exercise day!
Good luck!
ETA: Im also nursing my 6 mo old, that's why I said I added cal's for BFing, haha. I have a 6 mo old, a 2 yr old, and a 4 yr old, trust me, I get being busy!
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If you are nursing and you're 5'7" and 175 lb, I would say you are eating WAY too low.
I am 5'9", 192lb, and Im eating 2200 a day, PLUS eating most of my exercise cals. You arent losing any weight because you're eating so little that it thinks enough food isnt available, so its saving your fat for nutrition for the baby.
How I got that number was I got my TDEE (google TDEE calculator) and then subtracted 20%. Then added 400 cal for breastfeeding. That gave me 2200. Ive lost 7 lb in 3 weeks so it must be working so far. There are some days I eat 2800+ calories, if I have a big exercise day!
Good luck!
ETA: Im also nursing my 6 mo old, that's why I said I added cal's for BFing, haha. I have a 6 mo old, a 2 yr old, and a 4 yr old, trust me, I get being busy!
I will try that my TDEE came out to a whopping: 2455!0
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