im not losing anything and feel disheartend

leeannsandon
leeannsandon Posts: 25
in Health and Weight Loss
Im 5ft 3 weigh 130lbs I have lost 5lbs since January to which im proud of I work out a min 5 days a week jogging on my trampette for hours or just under and also throw in some squats and lunges feel I eat reasonable well but would welcome some feedback as I just dont feel like im losing anything im a tough cookie and will take any advice given, my food diary is open
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Replies

  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    There's not a lot food in your diary. Are you not logging everything or are you really under eating that much?!
  • astrampe
    astrampe Posts: 2,169 Member
    If your diary is accurate, you eat less than a 1000 cals a day and run "for hours" ....What are you trying to do, kill yourself? Start eating more, up your protein, do more squats (with weights) and run less.....
    Your body is holding on to everything for dear life.....
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Are you accurately logging foods, weighing and measuring everything? Can often be eating more than you think. And looking at your diary I seriously hope you are eating more than what you've logged - many days under 1000 calories which is not enough food, especially with exercise.

    Some days (assuming burned and consumed calorie estimates are reasonably correct), you're netting around 0 calories, which = OUT OF FUEL. Go down that road for too long and you risk a list of problems, including no energy, hair loss, brittle nails, stall in weight loss, screwed up metabolism and hormones, etc.

    Eat the proper number of calories to start - remember that goal means GOAL - something to strive for, achieve, not a number to fall well short of. Your daily cal goal already has you at a deficit, so you can eat all your calories and you will still lose weight. Not eating back exercise cals creates way too large a deficit, leading to the potential problems I already mentioned.

    Two good investments if you can get your hands on the would be a food scale and a good heart rate monitor. The more accurate you are with logging food and exercise, the better.
  • erinokelley116
    erinokelley116 Posts: 2
    You might want to start eating more food because a part of your system resist under eating and uses the fat stored for survival. But once you increase the sensitivity and eat more you might be able to lose more weight.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I'm going to agree with the people above me. Is there a medical reason that you're eating so little?

    Start by setting an adult goal for your nutrition and calories: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • leeannsandon
    leeannsandon Posts: 25
    I sometimes feel like im over eating and bloat , everything in my diary is everything I actually eat I dont log drinks but I only drink water or lots of cups of tea no sugar though but do have full fat milk in it, with whats in my diary I do feel full
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    You want to weigh 102?
    Even at 5'3 that's pretty low!
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I sometimes feel like im over eating and bloat , everything in my diary is everything I actually eat I dont log drinks but I only drink water or lots of cups of tea no sugar though but do have full fat milk in it, with whats in my diary I do feel full

    You have to keep in mind that feeling full isn't always the best indicator of whether or not you're getting enough to eat. Unfortunately, the hormones that control our hunger signals can be suppressed by a number of things, including exercise and prolonged undereating. Look at the big picture. Mood, energy levels, concentration, gym performance, healthy skin and nails. There are a lot of things that can happen in the background, including muscle and bone loss and vitamin/nutrient deficiencies, that hunger won't always warn you about.

    Assuming that your diary is accurate, you need to be eating more. 1200 calories is the bare minimum recommended for a sedentary woman to get all of the vitamins and nutrients she needs. And you aren't sedentary.
  • k_zara
    k_zara Posts: 6
    Hi all, I am in a similar situation. I workout 45mins daily 4 times a week and basically don't eat upto 700 calories? Any ideas or help on how to up my intake pleaseeeeeee
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    I sometimes feel like im over eating and bloat , everything in my diary is everything I actually eat I dont log drinks but I only drink water or lots of cups of tea no sugar though but do have full fat milk in it, with whats in my diary I do feel full

    Then you should be very thin if that's all you eat.
  • leeannsandon
    leeannsandon Posts: 25
    I want to hopefully get down to 115/120lbs when I put weight on it really shows because of being so short I currently a uk size 12 but only want to be a healthy size 10
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    I want to hopefully get down to 115/120lbs when I put weight on it really shows because of being so short I currently a uk size 12 but only want to be a healthy size 10

    How did you gain weight if you are only able to eat 1000 cal per day?
  • sgcadola
    sgcadola Posts: 35 Member
    Don't skip meals!! Try eating 5-6 small meals a day. Mix up your workouts as well. Try doing some HIIT for about 20-30 a day as well. Cardio will only get you so far. I am 5'2" and I started out weighing 136lbs. In 8 weeks I've lost 12lbs. I mix doing Insanity, 30DS and gym. For us shorter girls I feel like weight training is the best thing, but you have to lift heavy! I take a fat burner in the morning then a pre-workout before the gym.

    You really need to eat more. I also have a hard time getting over 1200 calories a day because I am not hungry. Small things like mixed nuts, protein shakes, granola, etc.. really help and they are all healthy.

    Good luck!
  • k_zara
    k_zara Posts: 6
    I currently weigh 180lbs from 221lbs 7months ago and want to weigh between 160/ 165 lbs by May orJune
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Hi all, I am in a similar situation. I workout 45mins daily 4 times a week and basically don't eat upto 700 calories? Any ideas or help on how to up my intake pleaseeeeeee
    You'll get better responses if you start your own topic with your questions as people here will be responding to the OP (original poster). :smile:
    You have to keep in mind that feeling full isn't always the best indicator of whether or not you're getting enough to eat. Unfortunately, the hormones that control our hunger signals can be suppressed by a number of things, including exercise and prolonged undereating. Look at the big picture. Mood, energy levels, concentration, gym performance, healthy skin and nails. There are a lot of things that can happen in the background, including muscle and bone loss and vitamin/nutrient deficiencies, that hunger won't always warn you about.

    Assuming that your diary is accurate, you need to be eating more. 1200 calories is the bare minimum recommended for a sedentary woman to get all of the vitamins and nutrients she needs. And you aren't sedentary.
    This exactly. Just because you don't feel hungry doesn't mean you don't need to eat more. Your body needs fuel! Don't sell yourself short by under eating!
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Hi all, I am in a similar situation. I workout 45mins daily 4 times a week and basically don't eat upto 700 calories? Any ideas or help on how to up my intake pleaseeeeeee

    Your diary closed so it's hard to give specific advice. Look for calorie dense foods to add to your diet. Nuts, nut butter, full fat dairy, Greek yogurt, ice cream, cheese, full calorie dressings and sauces, butter, olive oil, coconut oil, dark chocolate, avocado, seeds, fruit juices, protein shakes and smoothies, granola, granola bars, etc. It should be relatively easy to boost each meal by a few hundred calories with some pre-planning.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I want to hopefully get down to 115/120lbs when I put weight on it really shows because of being so short I currently a uk size 12 but only want to be a healthy size 10

    Is the number on the scale or the size and shape of your body more important to you? This is an honest question, not snark. If you're more interested in fitting into a smaller size, you're likely to benefit more by focusing on body recomposition instead of weight loss. Eat closer to maintenance, increase your protein, and start a progressive strength training routine.
  • leeannsandon
    leeannsandon Posts: 25
    I gained the weight since having my three children not recently as my youngest is three, but if I do need to eat more then il try it im just scared of gaining the weight im not purposely under eating for my kids sake I just want to be healthy
  • kdillson70
    kdillson70 Posts: 63
    After reviewing your diary, it looks like you need to increase your calories. Sounds like your body is in starvation mode, which means it's holding on to every calorie you eat. Which is probably why you aren't losing and could possibly gain. You should be eating between your BMR and TDEE. "Eat more, weigh less" Please read: http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    Good Luck!
  • k_zara
    k_zara Posts: 6
    Thanks guy for your prompt response.
    Appreciate
  • leeannsandon
    leeannsandon Posts: 25
    My shape is more my aim not really the number on the scale I have ordered some weights in different sizes as well as doing the 30 day shred to tone up I do have an 8kg kettle bell but only use it for so long as its so heavy and is hard work
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    My shape is more my aim not really the number on the scale I have ordered some weights in different sizes as well as doing the 30 day shred to tone up I do have an 8kg kettle bell but only use it for so long as its so heavy and is hard work

    Go for re-composition, not weight loss. Lift heavy, eat more. You'll lose inches and appear smaller (while ignoring what's on the scale!)
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    I gained the weight since having my three children not recently as my youngest is three, but if I do need to eat more then il try it im just scared of gaining the weight im not purposely under eating for my kids sake I just want to be healthy

    But if you can't physically eat more then 800-1000 cal you should have never gained weight. I would see your doctor because if you always eat that little and don't lose, you may have a medical condition.
  • Pr1ncessWarrior
    Pr1ncessWarrior Posts: 69 Member
    I agree you dont have enough food there you body is on conservation as it feels its starving. Some call it starvation mode. use this site to get your calaries required to get out of it. You should be loosing lots with your workouts if yo8r calories increased. Im afraid im in the same boat
  • leeannsandon
    leeannsandon Posts: 25
    Any ideas on incooperating more protein apart from chicken I dont want to do shakes as I feel it s a fake intake and I dont eat any fish food in any form as I dont like it I havent since I was a child, I gained the weight when pregnant with my children and I ate loads I mean loads but since trying to be healthy I mean trying I ve only really ate like this since probably Feb but did have days where I over ate on my calories so I guess I just thought I had to try harder because I over ate on accasions
  • __freckles__
    __freckles__ Posts: 1,238 Member
    I sometimes feel like im over eating and bloat , everything in my diary is everything I actually eat I dont log drinks but I only drink water or lots of cups of tea no sugar though but do have full fat milk in it, with whats in my diary I do feel full

    You may log every item you eat, but are you actually weighing it with a digital scale? For example, was the banana you ate actually 100 grams? A lot of items in your diary look like they are generic picks and not actually weighed out.

    So you may be eating more than you think (which is probably a good thing because 1000 calories is no bueno my friend). You still need to get a handle on the real number of calories you are eating so you can adjust it up or down.
  • foodie899
    foodie899 Posts: 3
    Your body is in starvation mode. I'm almost 100% sure. Try to lessen your daily workouts; aim for high intensity short intervals if you must because you need to give your body a rest. If you are going for hours a day.. that's definitely not good.

    You need to eat more to loose weight! Contrary to the whole "calorie" deficit thing... what they mean is that you must burn 500 less then what you should otherwise use in a day. For me, if I wanted to maintain my weight, I need to down about 1500-1900 calories every day. If I drop to about 1200 that gives me a deficit of 300. So when they mean calorie deficit, they don't mean having your calorie intake in the red... please keep that in mind.

    Obviously, you have been going to an extended period of time consuming almost really nothing. Try and increase your meals! For breakfast, have an avocado or something (because yes, eating fat will help you burn fat!) drink water, have a yogurt - give yourself some fats because that's what our bodies need. Just be sure to eat monos, and stay away from the unhealthy ones.

    For lunch: get some protein here!!! Love Greek Yogurt... or maybe a salad with some chicken?

    But please, start increasing your cal intake :( otherwise you will start having health issues. Healthy is best <- remember!
  • foodie899
    foodie899 Posts: 3
    Any ideas on incooperating more protein apart from chicken I dont want to do shakes as I feel it s a fake intake and I dont eat any fish food in any form as I dont like it I havent since I was a child, I gained the weight when pregnant with my children and I ate loads I mean loads but since trying to be healthy I mean trying I ve only really ate like this since probably Feb but did have days where I over ate on my calories so I guess I just thought I had to try harder because I over ate on accasions

    Greek yogurt... beans... google protein sources for vegan/vegetarians
  • leeannsandon
    leeannsandon Posts: 25
    I dont weigh my food tbh as I dont have the time I mostly go off generics but also the packaging it came in but sometimes I might add a few more calories not ofteb though as a feel with somethings that arent on mfp have more calories probably 50 cals or so but not often
  • leeannsandon
    leeannsandon Posts: 25
    Thank you all for the sound advice I will try to eat more mostly protein and try with the weights and see what happens my original post my exercise is not loads its approx 2 hrs or less idont ache afterwards or get out of breath

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