HELP MEEEEE
Replies
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Hi
Don't worry.
Stop adding sugar to your coffee.
It's far too soon to see changes in the scale, trust me, although today is my first day on this site, I've lost a ton of weight in the past and numbers don't show unless you wait for about a month.
As a runner myself, who runs around 4 - 5 miles a day and I eat relatively healthy, I don't lose any weight. Running really won't help you get in shape unless you focus like crazy on your calories, and what type of foods you are eating. I'd suggest cutting all rice/pastas, even if they are whole wheat. Replace with veggies. This is from my personal experience...it worked for me.
You've lost 2 lbs since Dec 20th...It's Jan 6th...sure you could have lost a couple more, but you are not that big to begin with so numbers won't show as quickly as we might like.
The most important thing I can tell you is about intensity. Hit it hard. 2 miles a day really isn't doing much...unless you do it fast (15 mins or under!). If you really want the treadmill to help you, drop the pasta, eat way more protien and veggies, please no chicken nuggets! And, run faster for longer.0 -
I'd say, eat more. Your intake sounds super low... and stick with a 250-300cal/day deficit. If you're working out everyday... you should definately be eating more. Also, you should probably go down to weight training every other day only to give your body enough recovery time. Do you drink coffee, tea, etc? Do you log all of that? Do you log dressings, etc? It may sound weird... but I hear it more often people saying "i'm only eating 1200 calories/day and I'm working out like a fiend and burning 500 cals/day, why am I not losing???" when they start eating more and working out less... they lose. Happened to me. Eating 1500-1600/day, doing NROLFW 3x/week maybe 1 day of 30min cardio and I'm losing consistently.
Give it a try.
Did you even read the comments? She's not logging everything, and she says she's eating about 1500 calories a day. :huh:0 -
Haley we dont know what you're eating, so of course the advice will be confusing! But if you're not logging, then even YOU dont know what you're eating. A nutritionist would want to know exactly what you're consuming too.
Until you obtain that information, we are all just guessing.
You say you eat a protein bar which has 8-12g protein, but then estimate your daily protein intake is 12g? How do you work that out?0 -
Okay, eat no sugar, eat more protein, eat less, eat more, weigh all of my food, exercise more, log all of my food, eat no processed food. SO Confusing. I wish I could afford a nutritionist. lol.
You're gonna get a lot of conflicting information on the forums. Read this, it is an article that sites over 100 scientific studies about calories and weight loss it's a little long, but it will be worth it to know what you actually need to do
http://impruvism.com/why-calories-count/0 -
I will start logging EVERYTHING this week to determine exactly what I consume vs exercise.
This is exactly what you need to do. And setting a caloric goal will help you physically SEE when you are missing the mark. Keep up the good work, I encourage and applaud all that you are doing now. Please keep in mind that at your weight, the changes are slow...pick a certain time/day to weigh yourself, and only weigh once a week, without clothing if possible. Then you get an accurate, consistent reading on your weight and will know if you are losing/gaining. Again though, it isn't all about the weight...if you look good, feel good, have low bodyfat, how can a number matter?0 -
Dear lord, you do NOT have to cut out all sugar. You do need more protein, but that's a health thing, not so much a weight loss thing. Until you are accurately logging everything consistently, no one can actually give you useful advice because we don't know how much you are really eating. Eat 1500 calories with good logging for 3-4 weeks. If you aren't losing, then adjust from there. Also, remember that being that close to a healthy weight means you probably aren't going to be losi g at 2lbs a week, it will be slower.0
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You're stressing too much! - get out and do more stuff that makes you happy! 0
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Hey there!! I didn't look at your diary but from what you're saying- I would try and add more protein to your day!
I'm 4'11, 22 years old, started on here last January (2013) at 140 and now I'm at about 115 (I didn't update my ticker yet--today is weigh day after my yearly physical! yay!)
I too enjoy a TON of sugar in my diet...once I put that into perspective (I was ALWAYS under calories but ALWAYS over sugar/carbs and under in protein) I started losing pretty rapidly. I definitely didn't cut out ALL of my sugar--but I make it a point to not go crazy any given day unless I have a good reason (social event, birthday, holiday)
Definitely add more protein and cut some carbs---everything else you're doing is awesome and it sounds like you aren't so far off from where you should be anyway.
I'm also going to add, I worked out about 3 hours a day (2 of which were light classes like yoga/Jukari) when I first started. I also am an avid hiker. I burned an ISH ton of calories those days! Now, I only work out for about an hour and half but I do more cardio and weights--gets it done faster and with the results I want to see.
Congrats on your progress!! And can't wait to see where your journey gets you!
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Okay, eat no sugar, eat more protein, eat less, eat more, weigh all of my food, exercise more, log all of my food, eat no processed food. SO Confusing. I wish I could afford a nutritionist. lol.
There is nothing wrong with eating sugar or processed foods. Yes, you should eat more protein and weigh all your foods. No you should not drop your calories any further, if anything bump it up to minimize the deficit. Ideally, you need to find a balance between a deficit and enough calories to support your workout, as well as, enough protein and resistance training to maximize the amount of muscle you retain. 1500 calories is probably a good start but you can NOT tell without fully tracking.0 -
I'd say, eat more. Your intake sounds super low... and stick with a 250-300cal/day deficit. If you're working out everyday... you should definately be eating more. Also, you should probably go down to weight training every other day only to give your body enough recovery time. Do you drink coffee, tea, etc? Do you log all of that? Do you log dressings, etc? It may sound weird... but I hear it more often people saying "i'm only eating 1200 calories/day and I'm working out like a fiend and burning 500 cals/day, why am I not losing???" when they start eating more and working out less... they lose. Happened to me. Eating 1500-1600/day, doing NROLFW 3x/week maybe 1 day of 30min cardio and I'm losing consistently.
Give it a try.
I'm sorry, but that just doesn't work. If you're eating at a certain caloric intake, and not losing weight, increasing your caloric intake and decreasing your activity will not cause weight loss...
Yeah, math fail. And yet, I see this advice all too often. Not losing weight? Eat more, move less! Riiiiight… :huh:0 -
Eat more
Gosh if people would all just eat more, no one would be overweight. :huh:
Yup. This. It always seems to come down to accurate logging. Salad dressing, drinks etc all add up and people tend to forget.0 -
Okay, eat no sugar, eat more protein, eat less, eat more, weigh all of my food, exercise more, log all of my food, eat no processed food. SO Confusing. I wish I could afford a nutritionist. lol.
Any time you ask for advice on here, you'll get a ton of conflicting advice. But common sense should tell you that the simplest explanation, i.e. you're eating too many calories, is the most likely one. Occam's Razor, and all that. All the "eat more to lose weight" stuff is just broscience mixed with wishful thinking mixed with a dollop of active sabotage. Try a simple experiment, after determining your true caloric intake through exacting tracking and logging: Eat 200 fewer calories per day than your current total for two weeks, and see what happens. Then eat 200 greater calories per day for two weeks after that. I can pretty much guarantee you that your weight loss will be strongly correlated to the caloric intake. :drinker:0 -
This.Okay, eat no sugar, eat more protein, eat less, eat more, weigh all of my food, exercise more, log all of my food, eat no processed food. SO Confusing. I wish I could afford a nutritionist. lol.
Any time you ask for advice on here, you'll get a ton of conflicting advice. But common sense should tell you that the simplest explanation, i.e. you're eating too many calories, is the most likely one. Occam's Razor, and all that. All the "eat more to lose weight" stuff is just broscience mixed with wishful thinking mixed with a dollop of active sabotage. Try a simple experiment, after determining your true caloric intake through exacting tracking and logging: Eat 200 fewer calories per day than your current total for two weeks, and see what happens. Then eat 200 greater calories per day for two weeks after that. I can pretty much guarantee you that your weight loss will be strongly correlated to the caloric intake. :drinker:0 -
OP, I suggest a minimum protein intake of 0.8 grams per lb of goal weight, so for you that would be 96 grams, which is 8 times what you are getting.
In a caloric deficit protein is extremely important to help your body from losing lean muscle instead of fat.0 -
Okay so my BMI Is overweight. I'm 5'2" and weigh 138 lbs. I would like to weigh 120 lbs. I have been running 1-2 mi per day and doing strength traning. Almost everyday Since December 20th. I'm vegetarian. Here is an example of my daily meals
what's your body fat percentage? And how much lean body mass do you have? Is 120lb a reasonable goal based on the amount of lean body mass that you have? In your pic I can see collar bones and muscular shoulders, plus you do strength training. Maybe you don't actually need to lose as much fat or weight as you think (or even any). BMI is not a reliable measure of health, it's possible for people to be in the overweight range while having a healthy body fat percentage. It's body fat percentage that counts, because it's excess *fat* not excess *weight* that's the health risk. Healthy, strong bones and muscles are heavier than weak ones, and you need to maintain your lean mass for good health. Whatever fat loss you want, you need to be losing 100% fat. A decent amount of lean mass + a healthy body fat percentage is what gives your body a lean, fit look, and it's also what's most healthy, regardless of what the scale says. Also, you can decided to some extent what look you want, i.e. if you want to look defined, aim for the low end of the healthy body fat percentage range, if you want a softer, less defined look, then don't go below 22% body fat. And ignore the scale for the most part, it's just *one* metric of many and not a good one for determining health as it doesn't distinguish between fat and lean mass. How your clothes fit, how you look in the mirror, your waist circumference, your body fat percenage... these are all important health indicators too, plus when it comes to looks, the mirror is the ultimately authority (provided your perception of yourself isn't skewed by body dysmorphic disorder or something), not the scale. when it comes to health, carrying too much body fat is where the health risk is. Body fat percentage, waist circumference and how you look in the mirror can all tell you if you're carrying too much fat or not.
Leigh Peele's blog has a really good downloadable report on body fat percentage that includes pictures of men and women at different body fat percentages, for visual estimates or to see what kind of look you want and what body fat percentage you're likely to achieve that look.
ETA: re vegetarian - you need a decent amount of protein to maintain lean mass while losing fat - it's hard to get enough of a vegetarian diet, so pay careful attention to that and be sure to get plenty of protein.0 -
Okay, eat no sugar, eat more protein, eat less, eat more, weigh all of my food, exercise more, log all of my food, eat no processed food. SO Confusing. I wish I could afford a nutritionist. lol.
I agree, the above suggestions all taken together would be confusing. If I may suggest.
1) Eat and exercise as you have been
2) Log everything accurately (meaning weigh/measure)
3) Do above for a week
4) Report back with an open diary for practical advice based on knowledge rather than guesses0 -
This.Okay, eat no sugar, eat more protein, eat less, eat more, weigh all of my food, exercise more, log all of my food, eat no processed food. SO Confusing. I wish I could afford a nutritionist. lol.
Any time you ask for advice on here, you'll get a ton of conflicting advice. But common sense should tell you that the simplest explanation, i.e. you're eating too many calories, is the most likely one. Occam's Razor, and all that. All the "eat more to lose weight" stuff is just broscience mixed with wishful thinking mixed with a dollop of active sabotage. Try a simple experiment, after determining your true caloric intake through exacting tracking and logging: Eat 200 fewer calories per day than your current total for two weeks, and see what happens. Then eat 200 greater calories per day for two weeks after that. I can pretty much guarantee you that your weight loss will be strongly correlated to the caloric intake. :drinker:
It's also possible that her expectations as far as rate of loss are not reasonable. It's tough to lose a lb a week when you're short and close to a healthy weight. Your margin for error is small, so it's important to log accurately.
Eat more to lose weight is not broscience if taken as originally intended (and it rarely is). All it means is that you don't have to starve yourself to lose weight. It does not mean that if you find yourself stalled or losing slower than you'd like that you should automatically eat more.0 -
Oh lord, 12 grams of protein?! First, I doubt the accuracy of that. Second, you're still probably not eating enough protein even when we do see accurate logging. But until you have accurate logging, "eat less" will usually translate into cutting out or cutting back the wrong things.
I eat 180 grams of protein a day and I aim for 1800 calories (the average has worked out to ~2000 over the last 6 months, though). Extrapolating, I see no reason you couldn't get 110 grams of protein per day on 1300-1500 calories per day. And I do not deprive myself. I eat dessert twice daily most days and regularly eat cheeseburgers and fries.
Getting adequate nutrition on a deficit is doable, if you plan correctly.0 -
I have to concur with others that say to stay with what you are doing/aiming to do, measure and log EVERYTHING, then report back in a few weeks. It will take time to lose the weight. Stressing out about if after only a few weeks will not help you, and you won't be able to make any smart changes without first gathering more data.
Small tip on getting protein in a vegetarian diet: in stead of things like veggie dogs, veggie burgers, protein bars, yogurt, dairy, et cetera for your protein, have some soy beans, lentils, or other beans as parts of your meals. Those will be much more nutritionally dense than some of the vegetarian "meat replacements". If you are not used to a lot of beans in your diet, ease into it. You may want to keep some dairy for calcium, but don't expect dairy to be a big source of protein. (Speaking from experience as a vegan. Vegetarian for 10 years, then moved to vegan about 6 years ago.)0 -
I find that nonfat Greek yogurt is a far superior source of protein compared to legumes. Legumes are more like a carbohydrate source for me.I have to concur with others that say to stay with what you are doing/aiming to do, measure and log EVERYTHING, then report back in a few weeks. It will take time to lose the weight. Stressing out about if after only a few weeks will not help you, and you won't be able to make any smart changes without first gathering more data.
Small tip on getting protein in a vegetarian diet: in stead of things like veggie dogs, veggie burgers, protein bars, yogurt, dairy, et cetera for your protein, have some soy beans, lentils, or other beans as parts of your meals. Those will be much more nutritionally dense than some of the vegetarian "meat replacements". If you are not used to a lot of beans in your diet, ease into it. You may want to keep some dairy for calcium, but don't expect dairy to be a big source of protein. (Speaking from experience as a vegan. Vegetarian for 10 years, then moved to vegan about 6 years ago.)
http://www.myfitnesspal.com/topics/show/926789-protein-sources0 -
According to nutritiondata.self.com:
100g of Greek yogurt has 7.3g of protein. 100g of lentils has 9g of protein. 100g of edamame has 10.9g of protein. 100g of navy beans has 8.2g. 100g of pinto beans has 9g of protein.
Yes, beans do have more calories and carbs, but I think the other nutrients present makes it worth it. Iron can be pretty hard to get in your diet if you are vegetarian or vegan, and these beans are all fairly decent sources of it. it is even more so important if you have to restrict enriched grains for intolerance reasons when vegetarian or vegan. The combination of protein, fiber, and carbs from the beans will also feel more filling than just the protein from the yogurt.
http://nutritiondata.self.com/facts/custom/590715/2
http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2
http://nutritiondata.self.com/facts/legumes-and-legume-products/4307/2
http://nutritiondata.self.com/facts/legumes-and-legume-products/4312/2
If you don't trust nutritiondata.self.com, we could see what caloriecount.about.com has.
Per 100g of food:
Greek yogurt: 10.588g
Lentils: 9.04g
Edamame: 10.582g
Navy beans: 8.242g
Pinto beans: 9.006g
Chobani nonfat plain yogurt does seem to be better than whatever brand nutritiondata.self.com is gathering data from. However, you will always have that problem of protein content varying depending on who makes the yogurt. It's not so much a problem with the beans.
http://caloriecount.about.com/calories-chobani-plain-nonfat-i131827
http://caloriecount.about.com/calories-lentils-mature-seeds-i16070
http://caloriecount.about.com/calories-seapoint-farms-shelled-i105458
http://caloriecount.about.com/calories-beans-navy-mature-seeds-i16038
http://caloriecount.about.com/calories-beans-pinto-mature-seeds-i16043
(I chose 100g to compare as serving sizes for each item varies.)0 -
Alrighty, just gonna rattle things off. 1) eliminate all sources of caffeine, like soda, chocolate, coffee. 2) drink 6 water bottles a day to keep yourself hydrated, and the hard part...only drink water all day, every day 3) Carbs are in A LOT of things, not just grains. example, apple, watermelon, carrots etc. 4) when you workout, do 30 mins of cardio first to get your heart rate in target zone then do strength training. 5) muscle weighs more than fat....you may be losing weight, but gaining muscle! 6) a suggestion, measure in inches or centimeters on example: the left thigh, left bicep, and waist at the belly button. This method will help you see physical changes of losing fat. 7) use spices that DO NOT HAVE SUGAR in the ingredients label! Ms. Dash has no sugar and no salt in most. 8) when you are finished with workouts, drink a whey protein shake. Those shakes are not only intended for men
9) and last of all, try not to weigh yourself everyday, or every other day. Weigh once a week or once every two weeks. its psychological when you lose a pound, then gain two, ....etc.
I hope this helps!!!! Best Wishes0 -
Alrighty, just gonna rattle things off. 1) eliminate all sources of caffeine, like soda, chocolate, coffee. 2) drink 6 water bottles a day to keep yourself hydrated, and the hard part...only drink water all day, every day 3) Carbs are in A LOT of things, not just grains. example, apple, watermelon, carrots etc. 4) when you workout, do 30 mins of cardio first to get your heart rate in target zone then do strength training. 5) muscle weighs more than fat....you may be losing weight, but gaining muscle! 6) a suggestion, measure in inches or centimeters on example: the left thigh, left bicep, and waist at the belly button. This method will help you see physical changes of losing fat. 7) use spices that DO NOT HAVE SUGAR in the ingredients label! Ms. Dash has no sugar and no salt in most. 8) when you are finished with workouts, drink a whey protein shake. Those shakes are not only intended for men 9) and last of all, try not to weigh yourself everyday, or every other day. Weigh once a week or once every two weeks. its psychological when you lose a pound, then gain two, ....etc.
I hope this helps!!!! Best Wishes
1. Whats wrong with caffeine? It's been linked to increased performance prior to workouts.
4. Target hearts rates is a myth and doing cardio before WT is a preference - http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html
5. Muscle by volume weights more than fat, but a lb is a lb. But the fact is, while in a calorie deficit, the OP will not gain any new lean body mass or muscle. WT and protein work to preserve the muscle mass.
7. Again, nothing is wrong with sugar. Sugar is a carb, if you manage carbs, you manage sugar. - http://www.fitnessbaddies.com/your-problem-with-sugar-is-the-problem-with-sugar/
8. While there is nothing wrong with drinking protein shakes post workout, that data is still inconclusive to if there is a benefit - http://www.jissn.com/content/pdf/1550-2783-10-5.pdf
Overall, it's not bad advice.0 -
I'd say, eat more. Your intake sounds super low... and stick with a 250-300cal/day deficit. If you're working out everyday... you should definately be eating more. Also, you should probably go down to weight training every other day only to give your body enough recovery time. Do you drink coffee, tea, etc? Do you log all of that? Do you log dressings, etc? It may sound weird... but I hear it more often people saying "i'm only eating 1200 calories/day and I'm working out like a fiend and burning 500 cals/day, why am I not losing???" when they start eating more and working out less... they lose. Happened to me. Eating 1500-1600/day, doing NROLFW 3x/week maybe 1 day of 30min cardio and I'm losing consistently.
Give it a try.
I'm sorry, but that just doesn't work. If you're eating at a certain caloric intake, and not losing weight, increasing your caloric intake and decreasing your activity will not cause weight loss...
It's depressing that even had to be posted.
If you wanted to gain weight, you would be told to eat more. Therefore, "eat more" cannot possibly be the correct advice to lose weight.0
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