2nd week no loss-new to this so someone could help be great!

XLMACX · September 2013

Hi everyone,

Im a serial dieter always have been! Have had great success doing weight watchers in the past but so time consuming converting everything in to points! And it costs….did slimming world pervious to fitness pal but I found it was a diet were I couldn’t have my weekend booze up which is no good for me!....so now im here trying fitness pal, I have checked on the BMR calculator and it says for my stats age 22, height 5ft 8, weight 11st (roughly) I should be consuming 1500 calories..which to me this is fine no problem at all im full up on this…I try to get exercise in were I can but working full time college and another job on the side its hard so I try to walk to work 3X a week which is around 2 and half mile, swim or run for a hour on Saturday and a 6mile walk Sunday. What I intended on doing was having more calories on weekend as like I said I do like a bottle of wine so I tend have around 1800 Friday Saturday 2600 (roughly). I don’t eat my exercise calories so this and a day or so of having say 100 less calories gives me a weekly total at my goal.
But im confused if im doing something wrong is going over calories by such a large amount hindering my loss even though im making up for it on other days..any advise greatly appreciated if someone can look at my diary and help me out I would be so grateful I really want to make it work

xxx

Hildy_J · September 2013

Hey there,

Your diary looks fine - you're logging everything really well.

There are two possible reasons you're not losing just yet - either your calories under (green) are less than your calories over (red) OR the exercise calculations made by MFP aren't accurate, which does seem to be a common complaint.

I use the TDEE-20% calculation which means I don't have to log exercise - this seems to work better for me. It's just a case of finding out what works best for you. :-)

Good luck! xx

XLMACX · September 2013

thanks hun i may try using TDEE calculator. would probably be more accurate...only thing is it says im allowed 1600 on that daily were as BMR says im only allowed 1500 PLUS i do like the fact that i can earn extra exercise calories if i want some wine on the weekend . how would it work i do like the idea as it seems more steady away but what if some days i earn more calories through exercise how would it work?? Xx

and is the
TDEE calculator worked by -500 calories (im not good at %s lol)

xx

Hildy_J · September 2013

Hey,

I put in your activity level as 'lightly active' into the TDEE algorithm (with yr age, ht & wt) and got

"Lightly Active (light exercise/sports 1-3 days/wk) = 2,126 calories/day " So that's how much energy you use up every day, on average.

Less 20% gives you a daily calorie allowance of 1,700 calories - so you're running on a slight calorie deficit.

Because you've already set your activity level - it means you don't need to log exercise. :-)

kill3rtofu · September 2013

Cheat days where you are way over are actually good to get your body back going. Constant intake leads to fat burning plateaus. Try to hit your weekly goal. Also, I would recommend doing your TDEE -15 to 20%. BMR is how much you need if you stay in bed all day. At first, it will help you lose weight but will plateau because your body isn't getting fed enough.

TavistockToad · September 2013

thanks hun i may try using TDEE calculator. would probably be more accurate...only thing is it says im allowed 1600 on that daily were as BMR says im only allowed 1500 PLUS i do like the fact that i can earn extra exercise calories if i want some wine on the weekend . how would it work i do like the idea as it seems more steady away but what if some days i earn more calories through exercise how would it work?? Xx

and is the
TDEE calculator worked by -500 calories (im not good at %s lol)

xx

I like to log my exercise cal as well so i can see what i have burnt - plus some weeks i might work out 3 x, some weeks 6, so its been easier for me to workout my TDEE without exercise and then add the exercise cals. (obviously this isnt a true TDEE calculation but it works for me!)

XLMACX · September 2013

i must be working something out wrong then becuase it says for my stats

female
154lb
22
5ft 8
Light exercise (ex: exercising 1-3 days/week)

=2110 that - 20% = 1688
OR
2110-500cals =1610

think i will try 1600 see how that works out thanks for your help here goes nothing

xxx

MayaSPapaya · September 2013

I agree with everyone else said, I also just wanted to add, it takes a little while sometimes before your body starts loosing. I took a few weeks, and then lost 5 pounds quickly. Try measuring your waist-you may see you lost an inch or two!

MityMax96 · September 2013

I looked over a few days of your diary.....so I like the numbers I saw.
I think they are balanced pretty good.

Your exercising, what does it consist of? Just walking.
How long have your tried your current diet/calorie plan?
What weight are you hoping to get too?

Calliope610 · September 2013

Cheat days where you are way over are actually good to get your body back going. Constant intake leads to fat burning plateaus. Try to hit your weekly goal. Also, I would recommend doing your TDEE -15 to 20%. BMR is how much you need if you stay in bed all day. At first, it will help you lose weight but will plateau because your body isn't getting fed enough.

I thought "cheat days where you are way over" actually have the potential to negate any slight daily caloric deficit. It only takes one 2000+ (over) cheat day to negate the effects of five days of a 400 calorie deficit.

MityMax96 · September 2013

One thing that does stand out with me in your diary is Veggies.
I see a couple days where you did Mixed Veggies - Frozen.....ok, that is good.

Can you change up and get in 2 - 3 servings of whole veggies?
Not frozen -- do some broccoli, asparagus, spinach, kale.....some green veggies.
Frozen veggies are fine, don't get me wrong....but try to get in some that are fresh.

Might be that you need to up your fiber.

Phoenix_Warrior · September 2013

Two things I reccomend you read, which have helped me greatly. Good luck

http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet?hl=in+the+place+of+a+road+map

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

XLMACX · September 2013

thanks everyone really kind of you all taking your time to reply

my goal is to get to 10st maybe 9st 7lb

*excersise is a 2 and half mile walk 3X a week to work i use a walking app which works out i burn 180 calories for walking around 3.5mph

* on a sunday i walk around 3mph for 6 miles which says u burn around 420 again using a app

*swimming for a hour breast stroke general says i earn around 450calories.

iam however thinking of doing running instead of swimming some saturdays for 45-60mins but it seems you earn less calories doing so which shocked me!

i think im going to go for 1600cals as i said becuase its more accruate and there is no geat up or down in my intake if i do come to stand stills i will mess around with this a little xxx

MityMax96 · September 2013

I thought "cheat days where you are way over" actually have the potential to negate any slight daily caloric deficit. It only takes one 2000+ (over) cheat day to negate the effects of five days of a 400 calorie deficit.

You don't have to do a "whole day" of cheating....
You can plan out a cheat meal....so you know Saturday is coming up and you want pizza....
Well start planning for that.....maybe on Saturday, you alter your other meals to accommodate the pizza

MityMax96 · September 2013

thanks everyone really kind of you all taking your time to reply

my goal is to get to 10st maybe 9st 7lb

*excersise is a 2 and half mile walk 3X a week to work i use a walking app which works out i burn 180 calories for walking around 3.5mph

* on a sunday i walk around 3mph for 6 miles which says u burn around 420 again using a app

*swimming for a hour breast stroke general says i earn around 450calories.

iam however thinking of doing running instead of swimming some saturdays for 45-60mins but it seems you earn less calories doing so which shocked me!

i think im going to go for 1600cals as i said becuase its more accruate and there is no geat up or down in my intake if i do come to stand stills i will mess around with this a little xxx

To me, I think you are doing to much walking/running....I think you need to do things that build muscle.

So if you can't make the gym, see if you can do things at home....push-ups...
Get a chin-up bar, and start doing chin-ups....
Get some weights and start doing some squats.

But build up some muscle. That will help drop the weight.
Or in the very least, start toning up your muscle.

And add VEGGIES.

XLMACX · September 2013

thanks mitymax...i know i need to start eating more veg i just haven’t had time to make anything i have ALWAYS eating healthy but i work 9-5pm college-6-9pm then on days not at college im doing mobile nails and nails on weekends too so its finding time but i shall try both recommendations

xx

MityMax96 · September 2013

Yeah, I know.
Finding time can be tough....

The other option you can do, and it will be tough.....
On the night of the week you have "free time".....use that time to prepare your meals/snacks for the week.
So get some Tupperware, and pack it up.
Then you just go to the fridge, pull it out, and you have your eating plan for the day.

dorisbunker39 · September 2013

Yeah, I know.
Finding time can be tough....

The other option you can do, and it will be tough.....
On the night of the week you have "free time".....use that time to prepare your meals/snacks for the week.
So get some Tupperware, and pack it up.
Then you just go to the fridge, pull it out, and you have your eating plan for the day.

I use this very tool as I have a very busy schedule. I use lots of Tupperware to make sure it is all sealed nicely for my lunches and cook all the evening meals I can. Even with weightwatchers we had to make sure we plan ahead and you are doing amazing with your diary. May I ask your height?
Looks like you are finding it harder as you are at a really good weight right now. If you are looking at your scales to indicate your progress then make sure it is once a week and take measurements. You may find you are loosing but not reflecting on the scales because your muscles are getting healthier.
BTW you look great x

MityMax96 · September 2013

I use this very tool as I have a very busy schedule. I use lots of Tupperware to make sure it is all sealed nicely for my lunches and cook all the evening meals I can. Even with weightwatchers we had to make sure we plan ahead and you are doing amazing with your diary. May I ask your height?
Looks like you are finding it harder as you are at a really good weight right now. If you are looking at your scales to indicate your progress then make sure it is once a week and take measurements. You may find you are loosing but not reflecting on the scales because your muscles are getting healthier.
BTW you look great x

5'8" I believe she is.

I concur, she is prolly not at a bad weight now...so it might be a tad harder to break through those few stubborn pounds she wants too....
Thus the need for some weight training, and not so much walking/jogging.

Greenrun99 · September 2013

Patience.. Patience... its only the 2nd week...

2nd week no loss-new to this so someone could help be great!

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