Not seeing results, prepared for some new ideas
pinktoesjb
Posts: 302 Member
I'm not going to whinge about giving up or cutting to 3 calories a day or anything but I'd appreciate any thoughts on changes to make as it's about a month since I've seen any weight loss, had a miminal decrease in measurements and getting frustrated.
I'm 32, 5'6", my diary is open. Yes I have digital scales, not I don't have a HRM. Based on TDEE less 20% I'm set at just under 1500 a day.
I walk a couple of miles a day probably 4 days a week to get in and out of work, go to the gym a couple of times a week (30 mins cardio, 15-20 weights/resistence, 15-20 bodyweight resistance) and try to do the nerd fitness body weight circuits at home a couple of times a week. I tried some HIIT and didn't see any difference other than feeling like hell and really hungry for the rest of the day. I always eat back some, usually most of my exercise calories. I have a desk job.
I don't really eat many sweets and watch my carbs as I had glucose tolerence problems a few years ago when i was a lot bigger than I am now. I limit my caffeiene, get plenty of water, eat home cooked meals more often than not, don't drink much booze, lots of fresh veg etc.
Currently 85 kilos, down from 89 around easter. no loss recently at all.
So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!
I'm 32, 5'6", my diary is open. Yes I have digital scales, not I don't have a HRM. Based on TDEE less 20% I'm set at just under 1500 a day.
I walk a couple of miles a day probably 4 days a week to get in and out of work, go to the gym a couple of times a week (30 mins cardio, 15-20 weights/resistence, 15-20 bodyweight resistance) and try to do the nerd fitness body weight circuits at home a couple of times a week. I tried some HIIT and didn't see any difference other than feeling like hell and really hungry for the rest of the day. I always eat back some, usually most of my exercise calories. I have a desk job.
I don't really eat many sweets and watch my carbs as I had glucose tolerence problems a few years ago when i was a lot bigger than I am now. I limit my caffeiene, get plenty of water, eat home cooked meals more often than not, don't drink much booze, lots of fresh veg etc.
Currently 85 kilos, down from 89 around easter. no loss recently at all.
So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!
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Replies
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May I suggest... a rest from working out for a week or so, while upping your calories to 1600, then back into it.0
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May I suggest... a rest from working out for a week or so, while upping your calories to 1600, then back into it.
all working out or just the more intense stuff? As in no proper work outs but still the walks etc?0 -
Keep up walks - apparently although you get "bonus" calories from them they are not "exercise" (in the sense you're making your body do something out of the ordinary - for example, you can have a walk on a rest day, but not do an aerobics class).
Also have you tried either swapping round your routines (so you don't do the same thing on the same day each week) or maybe trying something different- a new workout DVD, maybe somethigng like Wii Zumab2 (the first one was apparently not very good), or evn ust a "lets dance" game.
Its all bout keeping your body guessing
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Keep up walks - apparently although you get "bonus" calories from them they are not "exercise" (in the sense you're making your body do something out of the ordinary - for example, you can have a walk on a rest day, but not do an aerobics class).
Also have you tried either swapping round your routines (so you don't do the same thing on the same day each week) or maybe trying something different- a new workout DVD, maybe somethigng like Wii Zumab2 (the first one was apparently not very good), or evn ust a "lets dance" game.
Its all bout keeping your body guessing
I could mix it up a bit more I guess. I struggle for inspiration as I work out by myself so I do tend to just get my head down and get on with a set of exercises that I know and get it over with. I've got 30DS which I have to say I don't love as the warm up is non existant and I always hurt afterwards because of it. There's more to life than Jillian though I guess I shall research!0 -
Keep up walks - apparently although you get "bonus" calories from them they are not "exercise" (in the sense you're making your body do something out of the ordinary - for example, you can have a walk on a rest day, but not do an aerobics class).
Also have you tried either swapping round your routines (so you don't do the same thing on the same day each week) or maybe trying something different- a new workout DVD, maybe somethigng like Wii Zumab2 (the first one was apparently not very good), or evn ust a "lets dance" game.
Its all bout keeping your body guessing
I could mix it up a bit more I guess. I struggle for inspiration as I work out by myself so I do tend to just get my head down and get on with a set of exercises that I know and get it over with. I've got 30DS which I have to say I don't love as the warm up is non existant and I always hurt afterwards because of it. There's more to life than Jillian though I guess I shall research!
I do my own warm up and cool down with Jillian DVDs as I don't think they are long enough.0 -
So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!
:laugh: :laugh: :laugh:0 -
insanity! that'll get you some results!!!0
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You should definitely be losing weight if your stats are accurate. The question is, are they? The thing to look at is your eating. My guess is that you are eating more than you think you are. It is so easy to slip up, especially with fats, hidden or otherwise. Do you log all oils etc? Are you having the odd snack that you don't log?
I eat 1700 cals a day and I am losing slowly, which is fine by me as I enjoy my food. I am almost at goal now. Some people swear by weights, you could investigate that, tho you would need to get training and help at a gym. Seems to work wonders for most people, but I haven't gone down that route as I hate gyms. I do dumbbells at home and love them as my arms are much more defined now.
Carry on with the 1500, but make sure that every single thing that goes into your mouth is logged. Every squirt of oil, scrape of butter etc. Good luck. You can do it. - it's not magic, just physics.
By the way have you had a blood check up at the doctors - just to rule out thyroid etc. ?0 -
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You should definitely be losing weight if your stats are accurate. The question is, are they? The thing to look at is your eating. My guess is that you are eating more than you think you are. It is so easy to slip up, especially with fats, hidden or otherwise. Do you log all oils etc? Are you having the odd snack that you don't log?
I eat 1700 cals a day and I am losing slowly, which is fine by me as I enjoy my food. I am almost at goal now. Some people swear by weights, you could investigate that, tho you would need to get training and help at a gym. Seems to work wonders for most people, but I haven't gone down that route as I hate gyms. I do dumbbells at home and love them as my arms are much more defined now.
Carry on with the 1500, but make sure that every single thing that goes into your mouth is logged. Every squirt of oil, scrape of butter etc. Good luck. You can do it. - it's not magic, just physics.
By the way have you had a blood check up at the doctors - just to rule out thyroid etc. ?
I do log everything and measure all oil etc, the only things I guesstimate are the odd meals out and my salad portions for weekday lunches- i feel safe guessing my cucumber calories lol this is why I'm sort of stumped on not seeing the results I would like.0 -
Try taking a maintenance week or alternately, dropping the calories a little. Since you don't have a HRM and "tend to just get (your) head down and get on with a set of exercises that (you) know and get it over with," is it possible you've overestimating the calorie burn from your workouts? Even if not, definitely try to find something that you enjoy as intensity is the key to success in the gym.
MFP calorie burn is always higher than the gym machines so I think yes I should get in the habit of maybe only eating 75% of them back. May stop entirely on the walking calories, someone said before if you do it every day it doesn't count. Then someone else said oh you must eat back every exercise calorie lol.0 -
May I suggest... a rest from working out for a week or so, while upping your calories to 1600, then back into it.
agreed, having a week eating more like 1700, then back down again, really did me good. Kinda told my body 'hey don't worry, there is plenty of food going around - lose that weight!'.
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Of course it counts if you do it every day, as long as you don't count it in your activity level AND then add it as exercise.0
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Are you getting enough sleep?0
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May I suggest... a rest from working out for a week or so, while upping your calories to 1600, then back into it.
I did simlar it worked wonders! I ate crap and carried on lifting heavy for about a week! When went back to clean eatting with heavy liftting!0 -
I sympathise. I think the problem with me is that because I have a low deficit everyday, it doesn't take many treat meals out to ruin it. I couldn't get into your diary but is EVERY day under you Calorie allowance0
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I agree with taking a week off from dieting. Not exercise, though. And I totally disagree that walking is not exercise. If you're casually strolling whilst peering in windows, yeah, that's not a workout. But faced paced, varied inclines, determined walking is great exercise!
The week off may or may not work. When I lost my weight a few years ago, I never experienced a plateau & knew I was pretty lucky. But serious exercising was pretty much new to me. I gained 10 last year due to illness, and I could not shed those 10 no matter what I did! Finally, I gave up on the idea of working out for weight loss, and went back to what I did when I was in maintenance. I set fitness goals for myself not weight loss goals. I tried running this spring, and there it was. I finally shed that weight. Running was just enough of a change to mix things up (I still do strength training as well).0 -
Why don't you try eating five meals a day - every three-four hours - and only eating protein and salad/veg. Palm-sized portion of protein and two palm-sized portions of salad/veg. Works for me and easy to do.0
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Cut the carbs
Cut any fruit
No coffee sugar dairy
Loads of water
8 hours sleep a night
Get the weights out
If you do that and don;t lose the weight I eat my dumbbells0 -
And keep you exercise HIGH INTENSITY for 45minutes, with small rest periods.0
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Are you getting enough sleep?
I didn't think of this- I'm tired a lot but I have noisy nieghbours who wake me up a couple of times a week. I'm usually in bed by ten thirty, up at seven thirty unless it's a gym day then I'm up at 6.0 -
Cant see the diary so hard to say but a few tips...
1) LOTS of Salad and Veg with your meals.... Fill yourself up on them - Low Calorie.
2) Get rid of oil - forget it exists... use Frylight - it will change your life and food will be better
3) Make sure you get your 8 glasses of water a day in.
4) Snack throughout the day on low calorie stuff, i.e Fruit.
5) When MFP gives you back calories for exercise, only use up 75% of them....
6) Have one day a week off from the diet - but dont go MAD... ie choccy bar, bag of crisps, some sweets, not multipacks. Stressing about loosing weight will 100% aid a weight gain or stunt a loss... trust me.
That should put you on track - basically if you applied the principles of slimming world ie unlimited fruit vag and meat (fat trimmed) and monitor calories the weight will drop off....
Good luck with your journey (Though 5kg lost - seems you are doing ok)
Ben
I'm not going to whinge about giving up or cutting to 3 calories a day or anything but I'd appreciate any thoughts on changes to make as it's about a month since I've seen any weight loss, had a miminal decrease in measurements and getting frustrated.
I'm 32, 5'6", my diary is open. Yes I have digital scales, not I don't have a HRM. Based on TDEE less 20% I'm set at just under 1500 a day.
I walk a couple of miles a day probably 4 days a week to get in and out of work, go to the gym a couple of times a week (30 mins cardio, 15-20 weights/resistence, 15-20 bodyweight resistance) and try to do the nerd fitness body weight circuits at home a couple of times a week. I tried some HIIT and didn't see any difference other than feeling like hell and really hungry for the rest of the day. I always eat back some, usually most of my exercise calories. I have a desk job.
I don't really eat many sweets and watch my carbs as I had glucose tolerence problems a few years ago when i was a lot bigger than I am now. I limit my caffeiene, get plenty of water, eat home cooked meals more often than not, don't drink much booze, lots of fresh veg etc.
Currently 85 kilos, down from 89 around easter. no loss recently at all.
So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!0 -
dunno why everyone is saying they can't see my diary I've set it to all MFP members :-/0
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d'oh, changed my profile settings not the diary, it should be open now.0
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Your diary isn't public, so I can't make specific suggestions.
Be sure you are logging everything. If you have a lot of sodium in your diet it will be harder to lose weight. Drink water, which curbs the appetite and help your body in other ways. I was drinking a shake with skim milk for breakfast, dropped it when I had a mini-plateau, and started losing again.
I usually don't eat my exercise calories back, only if I'm hungry. I've read that MFP overestimates the calorie burn a lot of times, so take that into account. Change your exercise and diet around to see what happens. Good luck.0 -
Cut the carbs
Cut any fruit
No coffee sugar dairy
Loads of water
8 hours sleep a night
Get the weights out
If you do that and don;t lose the weight I eat my dumbbells
the scary bit of that is dropping my one daily coffee! *cries* I'm stronger than a latte craving, I'll finish all the fruit in the fridge then give this a try, thanks.0 -
The stress point is really interesting actually, life is kind of a nightmare recently.Cant see the diary so hard to say but a few tips...
1) LOTS of Salad and Veg with your meals.... Fill yourself up on them - Low Calorie.
2) Get rid of oil - forget it exists... use Frylight - it will change your life and food will be better
3) Make sure you get your 8 glasses of water a day in.
4) Snack throughout the day on low calorie stuff, i.e Fruit.
5) When MFP gives you back calories for exercise, only use up 75% of them....
6) Have one day a week off from the diet - but dont go MAD... ie choccy bar, bag of crisps, some sweets, not multipacks. Stressing about loosing weight will 100% aid a weight gain or stunt a loss... trust me.
That should put you on track - basically if you applied the principles of slimming world ie unlimited fruit vag and meat (fat trimmed) and monitor calories the weight will drop off....
Good luck with your journey (Though 5kg lost - seems you are doing ok)
BenI'm not going to whinge about giving up or cutting to 3 calories a day or anything but I'd appreciate any thoughts on changes to make as it's about a month since I've seen any weight loss, had a miminal decrease in measurements and getting frustrated.
I'm 32, 5'6", my diary is open. Yes I have digital scales, not I don't have a HRM. Based on TDEE less 20% I'm set at just under 1500 a day.
I walk a couple of miles a day probably 4 days a week to get in and out of work, go to the gym a couple of times a week (30 mins cardio, 15-20 weights/resistence, 15-20 bodyweight resistance) and try to do the nerd fitness body weight circuits at home a couple of times a week. I tried some HIIT and didn't see any difference other than feeling like hell and really hungry for the rest of the day. I always eat back some, usually most of my exercise calories. I have a desk job.
I don't really eat many sweets and watch my carbs as I had glucose tolerence problems a few years ago when i was a lot bigger than I am now. I limit my caffeiene, get plenty of water, eat home cooked meals more often than not, don't drink much booze, lots of fresh veg etc.
Currently 85 kilos, down from 89 around easter. no loss recently at all.
So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!0 -
OK, the biggest thing I see is --DON'T eat back your workout cals! Here is the 'secret formula'--
1. If you exercise 7 days/week and burn 500 cals each day, 1 lb lost each week (500 X 7 = 3500 cals gone = 1 lb.)
2. If you eat 500 cals less per day X 7 d/wk, then that will be 1 lb. lost /week; same math as above.
I know there is a lot of back and forth on to eat back or not BUT u r working out to create a cal deficit, so don't ruin it. Goo luck.
Def, try to min 7 hrs or so of sleep, too.0 -
Are your macros correct? Your protein seems slightly on the low side.
Also are you sure that 1500 cals is enough? It still seems rather on the low side as you described you are doing a lot of exercise. How did you calculate your tdee?
If I was you I would try doing a basic refeed for a week and take a Deload week together, don't stop working out fully just severely drop the intensity.0 -
Watch the sodium.0
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