3 months, ZERO PROGRESS
Replies
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Sorry that it's frustrating at the moment! Plateaus do happen, though three months does seem long. Any change since you got so much interesting advice?
I am going to take a bit of advice from everywhere and keep trying. I'm not ready to give up, I'm just disappointed. Work, work, work.0 -
I agree with this. I try to go with things that are already measured or are easy to measure (a measuring cup is my friend), but maybe I am missing something. I am ok with going back to measuring. I just don't want this to consume my life.
Totally understood. What helps me avoid this is pre-logging. I figure out what I'm going to eat for the next day while I'm relaxing and watching tv at night. That way, I don't have to think about it at all other than to measure out the portions if I didn't pack it the night before. When I don't pre-log, I overeat or spend too much time playing mental math. (Does your husband follow recipes when he cooks?)0 -
Thanks, Flax. (I keep reading your name as Flex, hah.) I appreciate all the time you've put in to help here.
I will return to measuring. I can't do anything if my chest strap is lying to me about what I am burning - that is my only way I currently have of knowing if I am burning anything at all or not. I am trying to do things to get my heart rate up and keep it there for periods of time. All I can do is go by what it tells me.
Oh, and the ravioli is a steamer by Lean Cuisine. Not the best choice ever, but it was quick and easy for lunch at work and pretty darn good. Higher in sodium than I would like, but it is what it is.
No problem at all! I know the measuring/logging can be a PITA, so I hope it helps. (The Lean Cuisine answer makes sense.) Don't worry about defending your food choices--you really can eat anything you want as long as it falls within your calorie needs to lose weight. To start, try just focusing on calories and see how you do for a couple of weeks. Once you know if everything is ok with that variable, you can begin focusing on the other things if you like (for good nutrition-protein, healthy fats, fruits and veggies, etc.) Everyone's priorities are slightly different, too. My main priorities are calories, protein, satiety, and healthy fats. Everything else falls where it falls. I am always trying to increase my veggie intake, but this is a perpetual goal. You'll figure out how to approach this in a way that works for you as you go.
Everyone has a different opinion on what "eating clean" means and I am taking that part with a grain of salt, since I did give it a try and it didn't work out. Your advice is definitely what's staying with me in this thread.0 -
All I can add is to comment that measuring/eyeballing is a world of difference from weighing with an accurate scale.
http://www.youtube.com/watch?v=JVjWPclrWVY&feature=youtu.be
That and log everything (cheat meals included). You can see my diary if you like and see that I do the same most weekends and have been successful so far.0 -
Eat back your exercise calories???? say what????
1200 cal is the minimum intake to avoid starvation mode regardless of how many calories you burn. If you eat back all your exercise calories you will not lose weight. Net calories are the caloric intake minus execise calories I operate at an average calorie intake of 1500-1600 per day minus about 800-900 cal that i burn curing cardio and weight training each day therefore my net calories are 600 and 700 per day I am losing around 2-3 lb per week because of this deficit.(My BMR is 1880 cal). I have lost 30 lb since the beginning of September.
That would never happen if I ate back by exercise calories... you are giving bad advice... please stop.0 -
I agree with this. I try to go with things that are already measured or are easy to measure (a measuring cup is my friend), but maybe I am missing something. I am ok with going back to measuring. I just don't want this to consume my life.
Totally understood. What helps me avoid this is pre-logging. I figure out what I'm going to eat for the next day while I'm relaxing and watching tv at night. That way, I don't have to think about it at all other than to measure out the portions if I didn't pack it the night before. When I don't pre-log, I overeat or spend too much time playing mental math. (Does your husband follow recipes when he cooks?)
He does. I try to find something we can both eat for us to cook, but occasionally we eat seperate. I try not to eat at all after dinner because I found that is when I want the bad stuff! Typically, I buy all my food for the week at one time and prep it on Sunday morning so all I have to do is grab it and go.0 -
I would do a week of weighing everything, including your proteins.0
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I am going to take a bit of advice from everywhere and keep trying. I'm not ready to give up, I'm just disappointed. Work, work, work.
You rock !!
Keep up the good habits & it WILL pay off. :drinker: 0 -
Overestimating cals burned and eating crap such as special k.
Clean your food up and ditch 80% of the processed crap until your cheat meal.
Go for a 1 hour walk every day upon waking fasted if possible, Go lift some weights 3 times a week in a gym or at home or anywhere. If it can be lifted then lift it. Get more active is my point.
Eating clean is not expensive. A good butchers will sell you 10kg Chicken breast with a good discount on, Eggs as well can be cheap if you source them correctly.
broccoli here in the UK is like £1 a bag frozen I chuck around 200g frozen in 2-3 meals a day, Cooked it weighs around 150g and is only 47 cals. 150g broccoli is a lot but look how cheap it is, slap it with chicken breast simple meal add 10z almond nuts for some good fats with your meal.
Protein:
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Good Carbohydrates:
Sweet potatoes.
Oat meal, oat bran, oat bran cereal (i.e. cheerios).
Bran cereal.
Brown rice.
Wheat bread (try to limit to 2 slices per day).
Beans.
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Vegetables.
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Healthy Fat:
Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.0 -
Eat back your exercise calories???? say what????
1200 cal is the minimum intake to avoid starvation mode regardless of how many calories you burn. If you eat back all your exercise calories you will not lose weight. Net calories are the caloric intake minus execise calories I operate at an average calorie intake of 1500-1600 per day minus about 800-900 cal that i burn curing cardio and weight training each day therefore my net calories are 600 and 700 per day I am losing around 2-3 lb per week because of this deficit.(My BMR is 1880 cal). I have lost 30 lb since the beginning of September.
That would never happen if I ate back by exercise calories... you are giving bad advice... please stop.
Starvation mode hahaha.
Your body can live on 700 cals for weeks before it will even go there.0 -
Thanks, Flax. (I keep reading your name as Flex, hah.) I appreciate all the time you've put in to help here.
I will return to measuring. I can't do anything if my chest strap is lying to me about what I am burning - that is my only way I currently have of knowing if I am burning anything at all or not. I am trying to do things to get my heart rate up and keep it there for periods of time. All I can do is go by what it tells me.
Oh, and the ravioli is a steamer by Lean Cuisine. Not the best choice ever, but it was quick and easy for lunch at work and pretty darn good. Higher in sodium than I would like, but it is what it is.
I know when I eat above my sodium allowance but within my calories, I tend to gain weight the next day. Try to watch your sodium.
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I agree with this. I try to go with things that are already measured or are easy to measure (a measuring cup is my friend), but maybe I am missing something. I am ok with going back to measuring. I just don't want this to consume my life.
Totally understood. What helps me avoid this is pre-logging. I figure out what I'm going to eat for the next day while I'm relaxing and watching tv at night. That way, I don't have to think about it at all other than to measure out the portions if I didn't pack it the night before. When I don't pre-log, I overeat or spend too much time playing mental math. (Does your husband follow recipes when he cooks?)
He does. I try to find something we can both eat for us to cook, but occasionally we eat seperate. I try not to eat at all after dinner because I found that is when I want the bad stuff! Typically, I buy all my food for the week at one time and prep it on Sunday morning so all I have to do is grab it and go.
I feel your pain there. My husband and I eat totally different foods, and the refrigerator gets tight with lack of space!0 -
Everyone has a different opinion on what "eating clean" means and I am taking that part with a grain of salt, since I did give it a try and it didn't work out. Your advice is definitely what's staying with me in this thread.
Thank you. Your post about being disappointed but not giving up says to me that you've got the right attitude and that you'll get this. If you have any questions as you go, the Eat, Train, Progress group is a great one for asking questions. The users who run the group are knowledgeable and helpful and there is less back and forth than you get in the main discussion forums. I've never regretted asking a question in that group.0 -
I agree that it is quite expensive to eat healthy/clean but look at it as an investment in yourself. I changed my life right after Christmas almost 2 years ago and yes it was very expensive BUT preparing good food and stocking the house with fruits and veggies didn't hurt anybody in my house. I barely see any veggies in the food diary you cut and pasted except for the lettuce and tomato on your burger and the spinach in your lunch - and no fruit at all. I am down 100 pounds since I started and reached maintenance 3 months ago and I pretty much have stuck to what works for me. I pack hubby and I salads every day for lunch - he's jumped on this journey with me. If the fresh fruit and veggies are too expensive, buy frozen - obviously not the ones with added sugar or butter or cheese sauce. They seem to be constantly on sale around here lately.
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Scoobys calorie calculator asks for activity level right? Then it says pretty accurately how much on average you should be eating. On days you do a good workout you could eat some of the calories back.0
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Overestimating cals burned and eating crap such as special k.
Clean your food up and ditch 80% of the processed crap until your cheat meal.
Go for a 1 hour walk every day upon waking fasted if possible, Go lift some weights 3 times a week in a gym or at home or anywhere. If it can be lifted then lift it. Get more active is my point.
Eating clean is not expensive. A good butchers will sell you 10kg Chicken breast with a good discount on, Eggs as well can be cheap if you source them correctly.
broccoli here in the UK is like £1 a bag frozen I chuck around 200g frozen in 2-3 meals a day, Cooked it weighs around 150g and is only 47 cals. 150g broccoli is a lot but look how cheap it is, slap it with chicken breast simple meal add 10z almond nuts for some good fats with your meal.
All other fat should come as a by-product of your carbohydrate and protein intake.
I agree with most of this. I really don't want to be eating the exact same meal every single day, and I live in the desert - everything I get will have to be frozen or cost an arm and a leg.0 -
Scoobys calorie calculator asks for activity level right? Then it says pretty accurately how much on average you should be eating. On days you do a good workout you could eat some of the calories back.
Scooby is kind of cool. It says I should be eating over 1600 calories a day, which is interesting. I put in gain muscle, lose fat as my choice - with just lose fat, it says I should be at 1400. Pretty darn close in either direction to where I have been, but the breakdown is fascinating.0 -
So what exactly are you doing different then you were three months ago?
In my view you are just eating too much. I am 55, 199, 6' 1" and for the last year I have been at 1350 calories. A year! I run 35-50 miles a week and eat back some of my exercise calories. It's slow going, but everything is in the normal range.0 -
So what exactly are you doing different then you were three months ago?
I my view you are just eating to much. I am 55, 199, 6' 1" and for the lat year I have been at 1350 calories. A year! I run 35-50 miles a week and eat back some of my exercise calories. It's slow going, but everything is in the normal range.
Well for one, I am not eating out three times a week. Thanks.0 -
Well, there are only two possibilities.
1. There is something crazy-wrong with your body, medically, in which case you need to go see a doctor, pronto.
2. You are eating more than you think you are.
There are no other options.
Good luck!0 -
Everyone has a different opinion on what "eating clean" means and I am taking that part with a grain of salt, since I did give it a try and it didn't work out. Your advice is definitely what's staying with me in this thread.
Thank you. Your post about being disappointed but not giving up says to me that you've got the right attitude and that you'll get this. If you have any questions as you go, the Eat, Train, Progress group is a great one for asking questions. The users who run the group are knowledgeable and helpful and there is less back and forth than you get in the main discussion forums. I've never regretted asking a question in that group.
I just went and joined 0 -
Overestimating cals burned and eating crap such as special k.
Clean your food up and ditch 80% of the processed crap until your cheat meal.
Go for a 1 hour walk every day upon waking fasted if possible, Go lift some weights 3 times a week in a gym or at home or anywhere. If it can be lifted then lift it. Get more active is my point.
Eating clean is not expensive. A good butchers will sell you 10kg Chicken breast with a good discount on, Eggs as well can be cheap if you source them correctly.
broccoli here in the UK is like £1 a bag frozen I chuck around 200g frozen in 2-3 meals a day, Cooked it weighs around 150g and is only 47 cals. 150g broccoli is a lot but look how cheap it is, slap it with chicken breast simple meal add 10z almond nuts for some good fats with your meal.
Protein:
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Good Carbohydrates:
Sweet potatoes.
Oat meal, oat bran, oat bran cereal (i.e. cheerios).
Bran cereal.
Brown rice.
Wheat bread (try to limit to 2 slices per day).
Beans.
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Vegetables.
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Healthy Fat:
Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.
Great Advise!!! 0 -
Eat back your exercise calories???? say what????
1200 cal is the minimum intake to avoid starvation mode regardless of how many calories you burn. If you eat back all your exercise calories you will not lose weight. Net calories are the caloric intake minus execise calories I operate at an average calorie intake of 1500-1600 per day minus about 800-900 cal that i burn curing cardio and weight training each day therefore my net calories are 600 and 700 per day I am losing around 2-3 lb per week because of this deficit.(My BMR is 1880 cal). I have lost 30 lb since the beginning of September.
That would never happen if I ate back by exercise calories... you are giving bad advice... please stop.
SMH.. Obviously you are new ... I would suggest HIGHLY actually reading and learning about things before advocating this..especially since what you are spouting is neither healthy, sustainable or within the rules of MFP.
Start reading here:
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?page=8
http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
http://www.myfitnesspal.com/topics/show/10665-newbies-please-read-me-2nd-edition
http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide
http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet?page=7
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
Eat back your exercise calories???? say what????
1200 cal is the minimum intake to avoid starvation mode regardless of how many calories you burn. If you eat back all your exercise calories you will not lose weight. Net calories are the caloric intake minus execise calories I operate at an average calorie intake of 1500-1600 per day minus about 800-900 cal that i burn curing cardio and weight training each day therefore my net calories are 600 and 700 per day I am losing around 2-3 lb per week because of this deficit.(My BMR is 1880 cal). I have lost 30 lb since the beginning of September.
That would never happen if I ate back by exercise calories... you are giving bad advice... please stop.
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I agree with this. I try to go with things that are already measured or are easy to measure (a measuring cup is my friend), but maybe I am missing something. I am ok with going back to measuring. I just don't want this to consume my life.
Totally understood. What helps me avoid this is pre-logging. I figure out what I'm going to eat for the next day while I'm relaxing and watching tv at night. That way, I don't have to think about it at all other than to measure out the portions if I didn't pack it the night before. When I don't pre-log, I overeat or spend too much time playing mental math. (Does your husband follow recipes when he cooks?)
He does. I try to find something we can both eat for us to cook, but occasionally we eat seperate. I try not to eat at all after dinner because I found that is when I want the bad stuff! Typically, I buy all my food for the week at one time and prep it on Sunday morning so all I have to do is grab it and go.
Are you taking time to enjoy the food that you are eating? Also eating slow, drinking water before you eat (helps will fullness feeling) And remember most of all to enjoy the foods that you are choosing to eat, because eating healthy is a way of life, not just for dieting purposes. If you don't change your habits for the long haul you will gain back everything that you lose. Ps, try to cut down on your cheat days maybe one every other week, you can still go out with your companion and enjoy ordering healty foods. You might even find a new way to prepare chicken, fish or pork when you eat at home. (Speaking from my heart!)0 -
I have a couple of observations:
1. 300 calories in half an hour is a LOT. I know you are just taking the reading from the HRM but it leaves me wondering just how accurate that is. What are you doing for cardio? Is your HRM set to your stats? Or does it work with "averages"? I would be leery of eating back that many exercise calories just in case the HRM is over-estimating.
2. You need to log the cheat meal. I joined MFP in early February 2011, right before Valentine's Day. Hubby and I were planning on going to Outback for dinner so I went into the MFP database to pre-log the meal. Bloomin' Onion, salad, small steak, baked potato and dessert. To my shock the meal contained about more than 3 days worth of calories and fat. The bloomin onion (which we were only getting because it was part of the Valentine's Day Special) had almost 2000 calories. I had the sudden realization that eating even one meal out per week could totally eliminate my deficit for the week. Luckily, eating out is something we do less than once per month and I learned to navigate restaurant menus for healthier options, exercised portion control, etc. So, you need to log the cheat meal to see if it is un-doing your deficit for the week.
3. Go for a complete physical, get some baseline blood levels on your thyroid.
4. Don't give up You will eventually get this figured out! 0 -
I have a couple of observations:
1. 300 calories in half an hour is a LOT. I know you are just taking the reading from the HRM but it leaves me wondering just how accurate that is. What are you doing for cardio? Is your HRM set to your stats? Or does it work with "averages"? I would be leery of eating back that many exercise calories just in case the HRM is over-estimating.
2. You need to log the cheat meal. I joined MFP in early February 2011, right before Valentine's Day. Hubby and I were planning on going to Outback for dinner so I went into the MFP database to pre-log the meal. Bloomin' Onion, salad, small steak, baked potato and dessert. To my shock the meal contained about more than 3 days worth of calories and fat. The bloomin onion (which we were only getting because it was part of the Valentine's Day Special) had almost 2000 calories. I had the sudden realization that eating even one meal out per week could totally eliminate my deficit for the week. Luckily, eating out is something we do less than once per month and I learned to navigate restaurant menus for healthier options, exercised portion control, etc. So, you need to log the cheat meal to see if it is un-doing your deficit for the week.
3. Go for a complete physical, get some baseline blood levels on your thyroid.
4. Don't give up You will eventually get this figured out!
Isn't it horrifying to know how many calories are in things like the Bloomin' Onion? I have done this at every place I have eaten at since I started. I won't even go to a place that doesn't have something I can eat. Eating out is no longer fun lol. And thank you!0 -
After reading your post it sounds like you have a good grasp of the concept and you have given it enough time to see some changes so it comes down to either you are eating more than you think or you are burning less than you think and are eating back calories you didn't burn in the first place. Weigh everything you eat and stop eating back exercise calories for a little while and see what happens. There is a flaw in the math somewhere. Good luck!0
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I think my thread has proved that it DOESN'T work the same for everyone.
Calories in <calories out does work periodShe was helping you. She told you the exact problem. You seem to take it as belittling because it is not the advice you want to hear. If you are truly at a calorie deficit than you will lose weight. If you are not than you will not. If somehow your body has figured out a way around simple physics than congrats because you have just solved all of the worlds energy problems. You are going to be a zillionaire! Remember us small folks once you get your fist payday.
No, actually, she was trying to make me feel like I was doing it wrong and stupid because of it. But thanks, and I'll be sure to NOT share any of my winnings with you.
And no offense but you are doing it wong by not logging and using a scale for your food....are you stupid because of it...no I didn't say that...what I did do however was not give you BS information or sugar coat it either.I don't weigh anymore, I've gotten pretty good at knowing by looking since I was weighing at the beginning. I thought that might be my problem, that I was underestimating portion sizes, but I really don't. I tend to be generous with protein since it keeps me happier and full, but I don't eat a whole steak or anything.
I rest my case...
Even based on the day you "published" from your diary the Ricotta unless it was a "Healthy Choice" meal has 500 calories for a 314g Serving and even the Healthy choice one has 260...not 244.
You might not like my delivery but it is the way it is...if you want to lose weight you will do what you need to do which is log every day, including cheat meals, and use your kitchen food scale not a measuring cup...0 -
It is confusing look up starvation mode. If you are undereating, your body thinks you are starving. Your net calories on MFP should be your goal. Example: this morning I started off with 1410 calories. OK I walked and burned 262, I had breakfast and water. My NET intake is 78 calories. I have 1332 remaining for the day. My breakfast was 320 calories but after walking, my net is only 78. If I eat my 1410 and stop, I will be under that by 262 calories. You need at least a net of 1200 per day net and when I am closer to 1300 net, it falls off. Good luck.
NO
Starvation mode is thrown around on these forums like crazy, but it's used incorrectly 99% of the time. Starvation mode is what your body enters into after 2 to 3 days of NO food. If you are truly eating at a calorie deficit, you will lose weight.
OP, I hear your frustration. For me, it was overestimating my calorie burns and under estimating my food intake that kept me from losing. But hey, think of all the fitness gains you have achieved! That alone is worth a great deal. Best of luck, and you've gotten lots of good advice here. :drinker:0
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