Help?!

baileycallen
baileycallen Posts: 13
in Health and Weight Loss
I am 23 years old, and about 75lbs overweight, with a starting weight of 256. Before I started my journey, I would easily eat 3000+ cals a day, and no exercise at all. I have been counting cals and exercising for about 4 weeks now. I eat only about 1200-1400 cals a day, and do a mile on my treadmill, and 1/2 mile on the elliptical, as well as bicep curls, bicep dips, pushups, squats, and punches. I would estimate I lose at least 300 cals a day, and still only eat 1200-1400 cals. So after my exercise deficit, I am only eating about 900-1100 cals a day. I have only lost 5lbs since starting my journey 4 weeks ago, and I am not sure why. I have made a big lifestyle change in my eating and exercise, I figured I would lose quite a bit to start since I have done such a drastic change. Does anyone have any ideas on why I did not lose that much? I eat things like eggs and whole wheat toast for breakfast, baked tilapia and homemade chicken soup for lunch, carrots and ranch or mandarin oranges for snacks. Dinner consists of a salad with Italian dressing, and a tiny portion of whatever I cook for my husband. I have practically cut all sugar out (no ice creams, candies, cookies, etc), except my creamer with my morning coffee. Everything is also a serving size, I weight and portion it all out accordingly. Any advice on how I can kick start things and lose more is welcome! Thanks in advance!
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Replies

  • fruttibiscotti
    fruttibiscotti Posts: 986 Member
    Losing about 1 lb per week is a reasonable set point. Although I'm following an LCHF diet instead, which dampens my food cravings. But, rate of weight loss is about the same.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

    http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746

    http://www.myfitnesspal.com/blog/ihad/view/the-myth-of-good-and-bad-foods-by-eric-helms-588801

    http://www.myfitnesspal.com/topics/show/1144679-kiss
  • unapologetically_crystal
    unapologetically_crystal Posts: 278 Member
    this is all just my opinion. i would think that you might not be eating enough. use this to find the right amount of calories for you and give that a try for at least two weeks.
    http://scoobysworkshop.com/calorie-calculator/
    id also recommend that you eat every three hours to keep your metabolism at its full potential.

    regardless, you should be eating AT LEAST 1200 calories AND THEN your exercise calories!
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    this is all just my opinion. i would think that you might not be eating enough. use this to find the right amount of calories for you and give that a try for at least two weeks.
    http://scoobysworkshop.com/calorie-calculator/
    id also recommend that you eat every three hours to keep your metabolism at its full potential.

    regardless, you should be eating AT LEAST 1200 calories AND THEN your exercise calories!

    Ummm...what? You do know meal timing is irrelevant, right? You don't have to eat every 3 hours to keep your metabolism to its full potential.
  • baileycallen
    baileycallen Posts: 13
    It said I should eat 2344 cals a day. That just seems so high for weight loss......
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    It said I should eat 2344 cals a day. That just seems so high for weight loss......

    Are you sure that wasn't your maintenance?
  • unapologetically_crystal
    unapologetically_crystal Posts: 278 Member
    i said it was just my opinion. i dont believe it to be irrelevant. google it.

    Eat often. Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day

    http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat?page=2
  • unapologetically_crystal
    unapologetically_crystal Posts: 278 Member
    It said I should eat 2344 cals a day. That just seems so high for weight loss......

    did it say that at daily calories based on step 6?
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    not here to fight... but you did read THIS IS JUST MY OPINION.

    Well, it has been debunked. Just letting you know :flowerforyou: (And putting out there for the OP's info as well as for any lurkers that might be browsing)
  • littlehedgy
    littlehedgy Posts: 192 Member
    I would try the TDEE calculator at IIFYM. The Scooby's one says my BMR is 1540 but IIFYM and most other calculators put it around 1400. Also 5 pounds in a month is nothing to be disappointed about! I think weight loss shows have convinced us we should be losing 5 lbs in a week and other craziness
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I would try the TDEE calculator at IIFYM. The Scooby's one says my BMR is 1540 but IIFYM and most other calculators put it around 1400. Also 5 pounds in a month is nothing to be disappointed about! I think weight loss shows have convinced us we should be losing 5 lbs in a week and other craziness

    I do like IIFYM's better. Here is the link if anyone is interested:

    http://iifym.com/iifym-calculator/
  • unapologetically_crystal
    unapologetically_crystal Posts: 278 Member
    not here to fight... but you did read THIS IS JUST MY OPINION.

    Well, it has been debunked. Just letting you know :flowerforyou: (And putting out there for the OP's info as well as for any lurkers that might be browsing)

    i edited the post to show part of the reason i believe it to work. but believe what you like
  • cathylopez1975
    cathylopez1975 Posts: 191 Member
    I second the fact that you probably need to eat more. I hit a big plateau (a month and a half) and then found out about TDEE and BMR (basal metabolic rate). I found I was really not eating enough. A couple hundred calories a day really helped.

    Mainly, I want to say don't get discouraged and stop doing what you're doing. It may not look like you're doing any good on the scales, but they don't always tell you the truth. You could be building muscle while you are losing fat - making the weight loss look less. Or you might just be around the corner from a big loss. Or maybe you are just making your body healthier! 5 lbs is a great start! Hold on to that and keep moving forward.

    Losing weight and getting healthy isn't a sprint, it's a marathon. Keep moving toward your goal.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    i said it was just my opinion. i dont believe it to be irrelevant. google it.

    Eat often. Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day

    http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat?page=2

    http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol
    ^This provides numerous links to studies and research.

    If it works for you, fine. But recommending it and backing up your personal preferences by claiming that it boosts your metabolism and such is where people will have issues.
  • michellekicks
    michellekicks Posts: 3,624 Member
    It said I should eat 2344 cals a day. That just seems so high for weight loss......

    I lost all my weight eating 2100 calories/day on average *shrug*
  • uconnwinsnc
    uconnwinsnc Posts: 1,054 Member
    We both had the same starting weight!

    You want to make sure you never go below 1200 calories a day., and you'll definitely want to start off eating more than that if you find out your BMR/TDEE and whatnot.

    Don't worry about how much weight you are losing at first. There will be lots of fluctuation in the beginning when your body first starts to adapt to its new diet and workout plan. Weight might shed off quickly, it might stop, it might go up due to water retention. You just have to eat below maintenance and you WILL lose the weight you want to lose.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Where are you getting your food and calorie estimations from? Are you weighing and measuring all your food? Are you logging everything you eat and all exercise?

    Please open up your diary so we can give you more concrete advice.
  • baileycallen
    baileycallen Posts: 13
    Where are you getting your food and calorie estimations from? Are you weighing and measuring all your food? Are you logging everything you eat and all exercise?

    Please open up your diary so we can give you more concrete advice.

    How do I open it up?
  • baileycallen
    baileycallen Posts: 13
    Where are you getting your food and calorie estimations from? Are you weighing and measuring all your food? Are you logging everything you eat and all exercise?

    Please open up your diary so we can give you more concrete advice.

    nevermind. I got it. Check it out!~
  • baileycallen
    baileycallen Posts: 13
    I would try the TDEE calculator at IIFYM. The Scooby's one says my BMR is 1540 but IIFYM and most other calculators put it around 1400. Also 5 pounds in a month is nothing to be disappointed about! I think weight loss shows have convinced us we should be losing 5 lbs in a week and other craziness

    I do like IIFYM's better. Here is the link if anyone is interested:

    http://iifym.com/iifym-calculator/

    According to this calculator, I need to eat 2312 cals. Guess I'll try amping up my daily intake, and see what happens
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    So you are weighing everything out? Including your tilapias and carrots?

    Have you thought about weighing out your creamer instead of using the measuring spoon?

    From experience whenever you can, weigh stuff out. Even the Schwan's items, like the bread. A lot of times, it's a lot more than you think.

    Don't Quick Add any calories anymore. Log EVERYTHING no matter what. If you aren't sure, look for similar items and log that.

    I see sauteed mushrooms. Did you record this as a recipe so you could add in any oil you might have used? Are you using Pam or oil when cooking? If oil, have you thought about including that in because those do have calories too.

    I also see back in mid-November (about), you were logging around and less than 800 cals, and then some days nothing. It doesn't seem (aside from the past 11 days or so) that you are very consistent. Also note that when you starve yourself then try to jump back to a normal amount, you may experience a gain for a bit.

    My advice is give it another 4-6 weeks and weigh out everything you can and log EVERYTHING, EVERYDAY.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I would try the TDEE calculator at IIFYM. The Scooby's one says my BMR is 1540 but IIFYM and most other calculators put it around 1400. Also 5 pounds in a month is nothing to be disappointed about! I think weight loss shows have convinced us we should be losing 5 lbs in a week and other craziness

    I do like IIFYM's better. Here is the link if anyone is interested:

    http://iifym.com/iifym-calculator/

    According to this calculator, I need to eat 2312 cals. Guess I'll try amping up my daily intake, and see what happens

    Are you sure that's not maintenance. It gives you options to choose 3 different percentages that you want to lose at. Which one did you choose?
  • baileycallen
    baileycallen Posts: 13
    I would try the TDEE calculator at IIFYM. The Scooby's one says my BMR is 1540 but IIFYM and most other calculators put it around 1400. Also 5 pounds in a month is nothing to be disappointed about! I think weight loss shows have convinced us we should be losing 5 lbs in a week and other craziness

    I do like IIFYM's better. Here is the link if anyone is interested:

    http://iifym.com/iifym-calculator/

    I chose 20%. My maintenence is 2890, fat loss is 2312.

    According to this calculator, I need to eat 2312 cals. Guess I'll try amping up my daily intake, and see what happens

    Are you sure that's not maintenance. It gives you options to choose 3 different percentages that you want to lose at. Which one did you choose?
  • baileycallen
    baileycallen Posts: 13
    I chose 20%. My maintenence is 2890, fat loss is 2312
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I chose 20%. My maintenence is 2890, fat loss is 2312

    Well, give that a try for 4-6 weeks. If that doesn't work, then maybe re-adjust to 2100 and give that another 4-6 weeks. Whenever making changes to your exercise routine or calorie intake, give yourself that length of time to adjust before making more changes.


    ETA: And to be clear, MFP is based on NEAT which means it is designed for its users to eat back their exercise calories. TDEE INCLUDES exercise calories. So if you set your calorie goal to 2300, then eat just the 2300. You can log your exercise calories as 1 cal burns if this helps you.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    i said it was just my opinion. i dont believe it to be irrelevant. google it.

    Eat often. Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day

    http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat?page=2

    Often Webmd has outdated information. :smile:

    Your body is not worried it will starve if you don't eat at certain intervals. In my experience, the logic for eating smaller meals more often is to keep blood sugar and energy levels on an even keel. And, frankly, some people just like to eat more often.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    I chose 20%. My maintenence is 2890, fat loss is 2312

    By the way, your little one in your profile is sooooo cute!

    I notice in your diary that some days your calories are way lower than your totals for the day should be. Are you missing logging in food, or were you really eating that low on some days? You want to try and be consistent and keep the calories close to where they should be.

    If you use the MFP method, you eat your exercise calories back.

    If you use the TDEE method, you don't eat your exercise calories back.
  • baileycallen
    baileycallen Posts: 13
    Thank you! He is my little sweetheart :)

    I log everything I eat, so yes, sometimes my cals are really that low. Do you think I need more?
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Thank you! He is my little sweetheart :)

    I log everything I eat, so yes, sometimes my cals are really that low. Do you think I need more?

    Well, if you aren't losing weight you don't need more.

    Where do you get your calorie estimations from?

    Do you weigh all solid food and measure all liquids?

    Do you old in every single thing you eat, including those snacks you might grab on the run?
  • loumaymar
    loumaymar Posts: 1 Member
    Hello,

    I recommend for now you ditch the strength training and concentrate on more cardio, it is easier to lose weight first and tone after if thats your desired goal. Its worked for me and there is loads of fun cardio at home or elsewhere. I would personally stick three healthy meals and a couple of healthy snacks per day. Whatever you doing seems to be working, even if it is slowly. Good Luck :)

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