not losing weight

Are you exercising? If you exercise you earn calories back and that will mean more food you can eat. I am never hungry and I exercise every day and eat a lot of calories...

Protein, fat, and fiber all help keep you full. I find I need a combination. I can't eat just (low fat) protein to stay full very long...although this works for some.

Breakfast is greek yogurt (protein) and high fiber cereal. Lunch includes veggies (fiber) - fat - and protein. Try different combinations to see what works for you.

I eat my exercise calories as well ..... when calories dip too low you can plateau .... this slows weight loss. 10 pounds will be slow going, expect 1/2 pound a week.

I'm going to assume that the scale isn't moving because of inconsistencies.
How long have you not lost anything? You haven't finished logging most days that you do log. Other days are blank, and the rest are over 1400 calories per day. (I just counted, including today, you've logged 7 days of the entire month).

This process and website works amazingly, so long as you work it!

1) Make sure your weekly weight loss goal is set at 1/2 a pound per week - this is a healhy reasonable goal for someone with less to lose
2) Make sure your activity level is correct. Most people with desk jobs go for sedentary but if you're walking around a bit and doing a lot (chores, sports, etc) during your free time, lightly active may be more appropriate

Those two things will make sure your daily calorie goal is reasonable.

3) Try to eat more protein and healthy fats. Both keep you full longer. Swap your yogurt for a greek like Chobani or Fage. The plain has less sugar and additives and you can add your own yumminess with fruit or even some natural preserves. Snack on nuts, seeds, boiled eggs, avocado, etc
4) If you're up today, it's probably from that mexican food. Sodium is a huge factor as it contributes to water weight gains. Make sure you're also drinking plenty of water

And yes, consistently tracking is the only way you're every going to know for sure what you're doing right or wrong.

Okay I opened up my diary (don't judge - yesterday was obviously ridiculous and out of my usual behavior).
Normally I try to keep under 1400 calories a day.
I typically try to work out 4 to 5 days a week alternating between cardio and weights to get a good mixture.

Any advice or input is greatly appreciated.

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Hello Stacy,

First off I want to congratulate you for starting a healthier lifestyle! Starting is the hardest part especially when you don't know where to begin. I reviewed your diary and seen alot of good and alot of bad.

Good
-fruits
-veggies

Bad
-coffee drinks
-beer
-candy


You have to figure out what works best for you and do plenty of research. Figure out how you want to start you eating changes. Would you want to go cold turkey or would you want to gradually reduce drinks/sweets? When it comes to the beer/coffee drinks and sweets - they are high in calories and zip in protein/fiber. The protein and fiber is what will keep you full longer - most of the foods that are high in protein/fiber are low calorie and high quality - meaning you'll get more bang for your buck. For example: Person #1 - goes to burger king for lunch and orders a whopper, fries and drink that's a 1000 calorie lunch!!! Person #2 makes a salad with cucumber, tomato, chicken, olive, peppers, italian dressing and a banana your looking at about 350 calories. You feel much fuller faster and longer! If you'd like me to send you some info - let me know I have tons of information on foods and meals plans :-D

You should not categorize food as "bad". Food is food, and it has a particular calorie count. You can eat what you want as it fits into your calorie goal. That said, what you eat needs to keep you feeling full so that you can stay within your calorie goal for the day. You might need to limit some of the higher calorie foods that are less filling, but you don't need to cut them out entirely. Denying yourself food that you enjoy will often just lead to failure in the future.

Thanks for the input. I get confused on good sugar and bad sugar. I've tried being healthy but do always seem to "fall off the wagon" with it. I have an very extreme weakness for sweets/baked goods.
I have degenerative disc disease and arthritis in my back and I've tried to limit foods that cause inflammation also thinking that would help w/ the weight loss. I'm not saying by any means I'm over weight, I know I'm pretty healthy, but for peace of mind I want to drop 10lbs.
There is so much diet information out there it all gets overwhelming w/ what do I follow: calories, sugars, eat more protein, don't eat this, do eat this. I want to eat healthy but have an indulgence here and there (such as a cookie). The beer thing is random because I don't normally drink - but I made myself put it on my log last night since I did.

Is there a weigh to be healthy and eat a cookie once and awhile and if so what is it? Like I said before I tried paleo and I really like the program but that's hard because my family doesn't follow it so it's expensive to do if I'm the only one eating the meals.
Thanks

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I have the same problem with baked treats. I freaking love cookies, brownies and ice cream and again I didn't mean to offend you by calling the food bad. I actually programmed my mind to consider these item "bad" or "unhealthy" and to only eat them in moderation after a meal if I really want it - not out of boredom or because it's delish. I have always been healthy until I had my second child. I ate things I've NEVER had - meat and tons of cookies. I weighed 242 pounds and for the last year it was a struggle. The biggest problem I had was self control - I had none (or I did I just chose not to use it). After a few months of being overweight - I wanted to change. I started working out more and in 5 months I lost 77lbs and kept it off, but I was having trouble getting past the 77. I was yo-yoing between 170-190 lbs - extremely healthy - active, but I loved my treats. I've always used positive affirmations in other ways - so I decided to use it towards my eating habits. For example: I'm healthy and I make healthy food choices - I said this morning, noon and night. I also practiced listening to my body and questioning myself about my real want for the treat. If I had dinner and a glass of water - I'd find that I still wanted it I would have a small portion. This can be hit or miss some days - I normally would go back for another piece (doing that will really wake up the dragon some days - for me personally I like to eat my meal, drink some water - then chances are I won't eat a whole bag of cookies, but if it's that tom then I'm eating the whole bag lol) Listen to your body!

You don't have to starve yourself and you don't have to take away your fave treats to lose weight. You just have to have them in moderation and remember that your treat will be there another day - you don't have to eat it all on Monday save some for Friday.

Quick Tips:

Be Positive

What works for one person - may not work for you so experiment

Listen to your body

Track you calories (I say this because if your still not losing weight - you can reference your food and find out whats effecting your weightloss)

If you find something that works and share it to the boards - don't let anyone's opinion move you. I've noticed people are really harsh when it comes to someone sharing their experience on here at times. If someone has something messed up to say brush it off and keep on moving lady!

I would love some ideas on meal plans to help me out. Not really sure what I am doing and could use all the help I can get.