losing and then not - despite diligence on fitbit & mfp
rosasharon
Posts: 38 Member
hello!
i am stuck. i got my fitbit on April 9 and lost 7lbs in the first month! Since then i've lost nothing my diary password is FIT. I keep strictly to my calories, only missing the target by 100 here or there, but making up for it on other days. You can see on my reports that I am definitely averaging around 1200 cal.
i have no idea what to do next. right now, i can't lift bc i am in between gyms, but i do walk a lot and can do some DVDs etc at home.
Please, anyone, take a look at my diary and tell me what i am doing wrong?? I'm 33, female, 5'0".
Thank you in advance!
i am stuck. i got my fitbit on April 9 and lost 7lbs in the first month! Since then i've lost nothing my diary password is FIT. I keep strictly to my calories, only missing the target by 100 here or there, but making up for it on other days. You can see on my reports that I am definitely averaging around 1200 cal.
i have no idea what to do next. right now, i can't lift bc i am in between gyms, but i do walk a lot and can do some DVDs etc at home.
Please, anyone, take a look at my diary and tell me what i am doing wrong?? I'm 33, female, 5'0".
Thank you in advance!
0
Replies
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Maybe try weighing out your food instead of measuring it out.0
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Maybe try weighing out your food instead of measuring it out.
This.
I got a scale and started weighing my foods and it was eye opening.0 -
Maybe try weighing out your food instead of measuring it out.
That was my first thought.
The other thing is there are a lot of entries like homemade xxx - 1.5 cups - are these your entered recipes? Or ones from the system? Some of them are name brand ones - are they restaurant entries from that place, or entries you selected that were similar to what you were having?0 -
i did weigh my foods for a while, but i lost the most in April when i was home in the UK, and not weighing. i think i have a good idea of portion sizes because i used to weigh everything....
is reducing carbs a potential solution? on the one hand i know a calorie is a calorie but still....i'm getting really desperate. i tried on some jeans today that used to be loose and now i can barely do them up. feeling really sad.0 -
ones from the system and home made, and yes, restaurant entries are similar, not the exact places i eat. i try not to eat out very often...and i cook a lot.
my thoughts were it was maybe alcohol but even cutting that back hasn't helped.
i really appreciate you looking and offering suggestions! i'm open to anything!0 -
With being between gyms I would add some cardio. Start with some walking mixing in a jog and walking again, keep building on that, it worked wonders for me.0
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I agree with everything above. It is crazy how much of a calorie difference there is when you measure something with measuring cups and actually weigh it with a digital scale.0
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Get a digital scale and work on your logging some.
Just a couple things that I noticed quickly:
Homemade Indian Curry - Is that your recipe or an entry from another MFP member. If it's not yours you don't know what they included or what a serving really is.
Homemade Vegetable Beef Stew - Same as above
Olve oil .33 tablespoon?
This link will help:
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=logging+step+guide0 -
i did weigh my foods for a while, but i lost the most in April when i was home in the UK, and not weighing. i think i have a good idea of portion sizes because i used to weigh everything....
is reducing carbs a potential solution? on the one hand i know a calorie is a calorie but still....i'm getting really desperate. i tried on some jeans today that used to be loose and now i can barely do them up. feeling really sad.
Reducing carbs will drop your weight initially but that will not be fat loss, it will be water weight due to depleted glycogen stores. As soon as you eat more carbs, that will return.
You can drop carbs if you want to, some people find a higher protein, higher fat, lower carb diet more satiating, which may make it easier to keep calories lower, but overall, there is no added benefit for weight loss.0 -
based on your entries you don't weigh your food on a food scale.
You use entries that start with homemade...unless you made that entry you have no idea is the ingrediants and amounts are the same
For example on June 13th you recorded Homemade Beef Brisket 5oz, (85g) as 206calories ..was that cooked 5oz or raw...
cooked it's 309 calories...raw 220 calories per usda.
So because of inaccuracies in logging (not weighing and choosing incorrect entries)
You are probably eating more than you think...
And the fitbit adjustments are for what daily activity or real exercise?0 -
ones from the system and home made, and yes, restaurant entries are similar, not the exact places i eat. i try not to eat out very often...and i cook a lot.
my thoughts were it was maybe alcohol but even cutting that back hasn't helped.
i really appreciate you looking and offering suggestions! i'm open to anything!
I'm still a little confused by this answer but if the "homemade" entries aren't your recipes, I would strongly suggest using your own recipe. The new importer tool makes it way easier if you are using an online recipe too.0 -
thank you i do walk a lot - my fitbit usually gives me an extra 500 cal thanks to all my walking (live in NYC and don't have a car). i hate the idea of jogging but i can see if ramping up my pace even further will help..0
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sometimes the "home made" is mine and other times not. I will return to entering every ingredient/recipe myself, and see if that makes a difference...
i recently started drinking a bit more diet soda than usual, as part of my cutting back on alcohol. Could that be an issue? it's literally only 8oz of diet ginger ale, or diet tonic each time, and not every day either!0 -
I find a pretty big difference in my weightloss, when I adjust my protein/carbs. Your body needs to protein to build muscle.
I would try to adjust it, since it looks like you are always at your limit for carbs and way below for protein.
I've heard people say, that different adjustments work for different people... for me a good number (while HIIT) seems to be 45p/30c/25f0 -
sometimes the "home made" is mine and other times not. I will return to entering every ingredient/recipe myself, and see if that makes a difference...
i recently started drinking a bit more diet soda than usual, as part of my cutting back on alcohol. Could that be an issue? it's literally only 8oz of diet ginger ale, or diet tonic each time, and not every day either!
No. That's not the issue.
The issue is your inaccurate logging due to the fact you aren't measuring out your food (whether with your own recipes or single entries).
Start weighing EVERYTHING and do it everyday.0 -
Also, are you still losing inches even if you aren't losing the scale #?0
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i did in april but now nothing.0
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For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to burning fat vs. relying on the glucose from the carbs you are eating. You can re-introduce carbs in your diet when you reach your goal weight. Whenever you eat these, glucose spikes, resulting in an insulin spike, and the fat loss immediately stops. The excess glucose gets stored as fat. Make the sacrifice of these items now and you'll reap the benefits of fat loss.
Make sure you are getting 1g of protein for each lb of lean body mass (get a body composition test if you don't know this value). This is likely significantly more protein that you are eating now based on your diary.
Eat healthy fats that occur naturally: grass fed butter or ghee (great for sauteing veggies), grass fed beef beef, chicken, eggs, seafood, olive oil. Also add coconut oil, MCT oil to your diet -- these will boost your metabolism.
And finally, make sure you are strength training. You need adequate muscle to have adequate metabolism. If you aren't strength training, and aren't getting enough protein, or if you are doing excessive cardio workouts, you'll experience muscle wasting when eating a calorie-restricted diet. In the long run, that will just make it more and more difficult to lose weight. You WON'T bulk up with strength training since you won't be doing heavy lifting ... you'll just build adequate/toned muscle that burns calories.
Best wishes to your success.0 -
What is your current weight and how much are you trying to lose (or just what is your goal weight).0
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i am 135 now and my goal is 120-125. i am small to medium build with a fair amount of muscle so i don't think i can go below 120 really.
last year when i was lifting regularly (before my injury and subsequent surgery) my body comp test suggested that a body fat goal of 21% would put me at 122-125.0 -
For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to burning fat vs. relying on the glucose from the carbs you are eating. You can re-introduce carbs in your diet when you reach your goal weight. Whenever you eat these, glucose spikes, resulting in an insulin spike, and the fat loss immediately stops. The excess glucose gets stored as fat. Make the sacrifice of these items now and you'll reap the benefits of fat loss.
Make sure you are getting 1g of protein for each lb of lean body mass (get a body composition test if you don't know this value). This is likely significantly more protein that you are eating now based on your diary.
Eat healthy fats that occur naturally: grass fed butter or ghee (great for sauteing veggies), grass fed beef beef, chicken, eggs, seafood, olive oil. Also add coconut oil, MCT oil to your diet -- these will boost your metabolism.
And finally, make sure you are strength training. You need adequate muscle to have adequate metabolism. If you aren't strength training, and aren't getting enough protein, or if you are doing excessive cardio workouts, you'll experience muscle wasting when eating a calorie-restricted diet. In the long run, that will just make it more and more difficult to lose weight. You WON'T bulk up with strength training since you won't be doing heavy lifting ... you'll just build adequate/toned muscle that burns calories.
Best wishes to your success.
You do not have to eliminate processed carbs or only eat grass fed beef whatever.
You have to accurately log to make sure you are eating at a deficit. And OP diet soda is not causing you to stop losing sorry but no0 -
thank you - i do know about weight training but i am preparing for an international move to london so am between gyms at the moment. i used to lift big time last year but even then found it very hard to lose weight.0
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I just ordered a food scale on amazon and it will be here on Saturday.
i will lower my carbs and try to stay away from refined grains, weigh my food and ramp up my cardio. Although i can't do any weight training at the moment, do you think bodyweight exercises would help? Such as The Shred, for example.0 -
For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to burning fat vs. relying on the glucose from the carbs you are eating. You can re-introduce carbs in your diet when you reach your goal weight. Whenever you eat these, glucose spikes, resulting in an insulin spike, and the fat loss immediately stops. The excess glucose gets stored as fat. Make the sacrifice of these items now and you'll reap the benefits of fat loss.
Make sure you are getting 1g of protein for each lb of lean body mass (get a body composition test if you don't know this value). This is likely significantly more protein that you are eating now based on your diary.
Eat healthy fats that occur naturally: grass fed butter or ghee (great for sauteing veggies), grass fed beef beef, chicken, eggs, seafood, olive oil. Also add coconut oil, MCT oil to your diet -- these will boost your metabolism.
And finally, make sure you are strength training. You need adequate muscle to have adequate metabolism. If you aren't strength training, and aren't getting enough protein, or if you are doing excessive cardio workouts, you'll experience muscle wasting when eating a calorie-restricted diet. In the long run, that will just make it more and more difficult to lose weight. You WON'T bulk up with strength training since you won't be doing heavy lifting ... you'll just build adequate/toned muscle that burns calories.
Best wishes to your success.
I have to agree with this comment.
When my weight loss stalled I had to adjust and simply chose a high protein, average (healthy) fat and low carb nutrition plan. I also started lifting and practicing more calisthenics using my own body weight vs. weights along with my regular cardio. I've been consistently losing since. I also agree with getting the majority of carbs from fruits and veggies. I don't agree with a no carb diet because it's not sustainable for most and just makes a person cranky and crave sweets.
It's not rocket science and don't make too much out of it or you'll go crazy LOL
Lean protein plus veggies plus water plus a good mix of exercise and a calorie deficit will equal weight loss. If you plateau just wait a few weeks... if it doesn't change you have to re-adjust your exercise or foods or both
Good luck!0 -
thank you - i do know about weight training but i am preparing for an international move to london so am between gyms at the moment. i used to lift big time last year but even then found it very hard to lose weight.
There are other forms of strenght/resistance training besides barbell/heavy lifting (which is most recommended because you get the most bang for your buck, so to speak).
Dumbbell alternatives, resistance bands, sprinting, and bodyweight exercises are some that you can do with minimal investment or for free.
Nerdfitness has bodyweight routines for free on their website. You can also browse bodybuilding.com's exercise database or/and their routines for bodyweight only if you want, too.
ETA: And no to the Shred. that's cardio.0 -
For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to burning fat vs. relying on the glucose from the carbs you are eating. You can re-introduce carbs in your diet when you reach your goal weight. Whenever you eat these, glucose spikes, resulting in an insulin spike, and the fat loss immediately stops. The excess glucose gets stored as fat. Make the sacrifice of these items now and you'll reap the benefits of fat loss.
Make sure you are getting 1g of protein for each lb of lean body mass (get a body composition test if you don't know this value). This is likely significantly more protein that you are eating now based on your diary.
Eat healthy fats that occur naturally: grass fed butter or ghee (great for sauteing veggies), grass fed beef beef, chicken, eggs, seafood, olive oil. Also add coconut oil, MCT oil to your diet -- these will boost your metabolism.
And finally, make sure you are strength training. You need adequate muscle to have adequate metabolism. If you aren't strength training, and aren't getting enough protein, or if you are doing excessive cardio workouts, you'll experience muscle wasting when eating a calorie-restricted diet. In the long run, that will just make it more and more difficult to lose weight. You WON'T bulk up with strength training since you won't be doing heavy lifting ... you'll just build adequate/toned muscle that burns calories.
Best wishes to your success.0 -
For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to burning fat vs. relying on the glucose from the carbs you are eating. You can re-introduce carbs in your diet when you reach your goal weight. Whenever you eat these, glucose spikes, resulting in an insulin spike, and the fat loss immediately stops. The excess glucose gets stored as fat. Make the sacrifice of these items now and you'll reap the benefits of fat loss.
Make sure you are getting 1g of protein for each lb of lean body mass (get a body composition test if you don't know this value). This is likely significantly more protein that you are eating now based on your diary.
Eat healthy fats that occur naturally: grass fed butter or ghee (great for sauteing veggies), grass fed beef beef, chicken, eggs, seafood, olive oil. Also add coconut oil, MCT oil to your diet -- these will boost your metabolism.
And finally, make sure you are strength training. You need adequate muscle to have adequate metabolism. If you aren't strength training, and aren't getting enough protein, or if you are doing excessive cardio workouts, you'll experience muscle wasting when eating a calorie-restricted diet. In the long run, that will just make it more and more difficult to lose weight. You WON'T bulk up with strength training since you won't be doing heavy lifting ... you'll just build adequate/toned muscle that burns calories.
Best wishes to your success.
All the OP needs to do is log more accurately and be patient. Calories in vs calories out.0 -
ones from the system and home made, and yes, restaurant entries are similar, not the exact places i eat. i try not to eat out very often...and i cook a lot.
my thoughts were it was maybe alcohol but even cutting that back hasn't helped.
i really appreciate you looking and offering suggestions! i'm open to anything!
If you're really open to anything, start weighing everything again. Do it consistently for a month. If this is still an issue then, readdress.0 -
will do so. have ordered a scale from amazon and it will be here Sat. Here we go!
i was just puzzled because i lost 7lbs when i wasn't weighing - and on holiday in the UK.
S0 -
For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to burning fat vs. relying on the glucose from the carbs you are eating. You can re-introduce carbs in your diet when you reach your goal weight. Whenever you eat these, glucose spikes, resulting in an insulin spike, and the fat loss immediately stops. The excess glucose gets stored as fat. Make the sacrifice of these items now and you'll reap the benefits of fat loss.
Make sure you are getting 1g of protein for each lb of lean body mass (get a body composition test if you don't know this value). This is likely significantly more protein that you are eating now based on your diary.
Eat healthy fats that occur naturally: grass fed butter or ghee (great for sauteing veggies), grass fed beef beef, chicken, eggs, seafood, olive oil. Also add coconut oil, MCT oil to your diet -- these will boost your metabolism.
And finally, make sure you are strength training. You need adequate muscle to have adequate metabolism. If you aren't strength training, and aren't getting enough protein, or if you are doing excessive cardio workouts, you'll experience muscle wasting when eating a calorie-restricted diet. In the long run, that will just make it more and more difficult to lose weight. You WON'T bulk up with strength training since you won't be doing heavy lifting ... you'll just build adequate/toned muscle that burns calories.
Best wishes to your success.
You...I like you.0
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