76 Days.....Why Isn't This Working?
dollforlife
Posts: 41 Member
Hey all! I was wondering if you might have some quick advice for me? I've been on MFP for about two and a half months. I haven't lost anything. I'm trying to lose twenty pounds or so. I'm 5'1 and my starting weight on here was 135.9 pounds. I arrived at this weight coming from 116 pounds after being sick for quite a while and not eating. (Cancer) Prior to the cancer I weighed 170 pounds. So I lost over 50 pounds within 5 months. I actually gained 4 pounds when I first started within a month or so. I eventually lost those four pounds and I'm right back where I started. But I have not lost any additional weight. I work out at least 4 to 5 days a week (I'm a stay at home mom so the bulk of my activity comes from the gym workouts). I mostly do a lot of cardio, i.e walk/run on the treadmill, elliptical trainer and trail run/walks for at least 40 or so minutes. I use a Nike Plus app so I mark my calories burned from that. I'm working on getting a HRM...I know it's way more reliable. I'm also beginning to incorporate 20 minutes of strength training at home working with 5 to 15 pound weights while doing ChaLean extreme workout videos.I eat at the 1200 calorie daily requirement set by MFP, actually most days extremely under. Over the past 2 weeks I've tried to come in at at least 1200 by "eating back" some of my exercise calories. What am I doing wrong? Is it possible that I need to go below the 1200 calorie mark...meaning should I be netting less than 1000 calories a day? Any advice or information would be helpful. I would especially love to hear from some other small frame shorties trying to lose 20 pounds or so. I have an open diary for viewing to give anyone some insight as to my journey so far. Thanks.
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Replies
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Are you weighing your food on a food scale?
- it is highly possible you are eating more calories than you think.
Have you taken measurements?
What about progress pictures?
The fact that you are so close to your goal, generally means it is harder to get the scale to move. I think though if your doing any sort of strength training, you need to be taking measurements. If your measurements are going down, then you are making progress.
Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:
:drinker: Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
:drinker: Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
:drinker: 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
:drinker: Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
:drinker: Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
:drinker: Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
:drinker: Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
:drinker: Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
:drinker: Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
:drinker: Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
:drinker: Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
:drinker: TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.0 -
To be honest with you (and myself), no I have NOT taken any measurements since the start. I'm judging by the way my clothes fit and nothing seems to be getting any looser. I definitely should have planned this out better since the beginning. And no I do not weigh my food, but instead measure my food using measuring utensils. I guess the ironic thing is is that I've lost weight before; a substantial amount, without any type of food logging or calorie counting and I was successful. I'm not talking about the weight loss from my not eating when I was sick. But back in 2006 I was extremely overweight coming in at 219 pounds. YES on a 5'1 frame. I lost about 60 pounds in about a year. I just cut out soda, started drinking water, cut out most of my sugar and watched my portion sizes, fat, etc and went to the gym 5 days a week. Is it really possible to be harboring that many hidden calories? But most days I know I'm under. I seriously try to do my due diligence and log every tiny morsel. I'm confused because I keep reading conflicting information; some people say eat a little bit more, you're not eating enough while others say you need to eat even less.0
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You need to weigh everything you eat in ounces or grams. Don't use cups, tablespoons, etc. Those are volume measurements and can vary drastically - and with things like Peanut Butter, a big "tablespoon" can really add up.0
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First of all, congrats on completing cancer treatment and feeling better! That's huge!
Have the doctors checked your hormone levels/thyroid/etc since you completed treatment? I'm sure that stuff has to mess with your metabolism, especially if you weren't eating much and were feeling sick, etc.0 -
Seriously, I weighed a leveled tbs of peanut butter and it was 1.5tbs in weight. All those volume vs weight errors add up fast.0
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Hey all! I was wondering if you might have some quick advice for me? I've been on MFP for about two and a half months. I haven't lost anything. I'm trying to lose twenty pounds or so. I'm 5'1 and my starting weight on here was 135.9 pounds. I arrived at this weight coming from 116 pounds after being sick for quite a while and not eating. (Cancer) Prior to the cancer I weighed 170 pounds. So I lost over 50 pounds within 5 months. I actually gained 4 pounds when I first started within a month or so. I eventually lost those four pounds and I'm right back where I started. But I have not lost any additional weight. I work out at least 4 to 5 days a week (I'm a stay at home mom so the bulk of my activity comes from the gym workouts). I mostly do a lot of cardio, i.e walk/run on the treadmill, elliptical trainer and trail run/walks for at least 40 or so minutes. I use a Nike Plus app so I mark my calories burned from that. I'm working on getting a HRM...I know it's way more reliable. I'm also beginning to incorporate 20 minutes of strength training at home working with 5 to 15 pound weights while doing ChaLean extreme workout videos.I eat at the 1200 calorie daily requirement set by MFP, actually most days extremely under. Over the past 2 weeks I've tried to come in at at least 1200 by "eating back" some of my exercise calories. What am I doing wrong? Is it possible that I need to go below the 1200 calorie mark...meaning should I be netting less than 1000 calories a day? Any advice or information would be helpful. I would especially love to hear from some other small frame shorties trying to lose 20 pounds or so. I have an open diary for viewing to give anyone some insight as to my journey so far. Thanks.
You aren't losing weight because…
a) you don't use a food scale
b) you aren't eating enough
c) you don't honestly log the food you consume
d) you don't drink enough water
e) you overestimate calories burned through exercise
You need to eat at least 1200 calories a day. Meaning your NET needs to be 1200.0 -
I am under the understanding that you need to eat at least 1200 calories each day or your body will go into starvation mode and you won't lose weight. I know it's hard, but try to eat 1200 calories and continue to work out as usual. The HRM will help, but you have to eat enough food for your body to sustain your workouts. Hope that helps!0
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You need to weigh everything you eat in ounces or grams. Don't use cups, tablespoons, etc. Those are volume measurements and can vary drastically - and with things like Peanut Butter, a big "tablespoon" can really add up.
You are absolutely correct! I have been putting off getting a food scale even though I know I seriously need one. I have a tiny kitchen and very little room. But I suppose I will have to make room for one.. Thank you for your input, it is greatly appreciated.0 -
You aren't losing weight because…
a) you don't use a food scale
b) you aren't eating enough
c) you don't honestly log the food you consume
d) you don't drink enough water
e) you overestimate calories burned through exercise
You need to eat at least 1200 calories a day. Meaning your NET needs to be 1200.
[/quote]
Thank you for your advice. I will definitely look into trying to eat more calories or according to your to your list I already am and just don't know it. :-) What is your advice as far as reading calorie expenditure? If i dont go by my Nike Plus calculations or the exercise machines calculations? I use a Jawbone to measure my steps taken daily but I am not quite sure how accurate the calorie burn information is. Since I have not purchased a HRM it seems my only point of reference is using those readings I mentioned earlier. But I will give all of your recommendation careful consideration going forward. Thank you all.0 -
I use the Nike+ app and I have a HRM. The calories Nike says I burn are often overestimated compared to my HRM. Depending on the workout, it can be up to 200+ calories over what my HRM says. So just be careful eating back calories based on the aap.0
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First of all, congrats on completing cancer treatment and feeling better! That's huge!
Have the doctors checked your hormone levels/thyroid/etc since you completed treatment? I'm sure that stuff has to mess with your metabolism, especially if you weren't eating much and were feeling sick, etc.
Thank you! And yes, about a month ago I went to see my primary care physician and she ordered tests. Everything came back clear. I was almost hoping it was my thyroid. Go figure. However, what I am in a process of doing is seeing a specialist. I have made an appointment to see a nutritionist /dietitian to go over my nutritional needs. My appointment is two weeks away. They told me to bring a two week diary. I told the appointment taker I'll be bringing one for the last 90 days. Let's hope they can help me make sense of this. Thank you all for your support.0 -
I use the Nike+ app and I have a HRM. The calories Nike says I burn are often overestimated compared to my HRM. Depending on the workout, it can be up to 200+ calories over what my HRM says. So just be careful eating back calories based on the aap.
OK..that was some scary (albeit well needed) information. Thanks for the heads up!0 -
What is your advice as far as reading calorie expenditure? If i dont go by my Nike Plus calculations or the exercise machines calculations? I use a Jawbone to measure my steps taken daily but I am not quite sure how accurate the calorie burn information is. Since I have not purchased a HRM it seems my only point of reference is using those readings I mentioned earlier. But I will give all of your recommendation careful consideration going forward. Thank you all.
I would suggest using about 65% of what your device tells you you're burning.
Good luck with the dietician. Hopefully he/she can give you some good advice!0 -
Food scale and HRM are the two best investments I made. I have the Polar FT7 and it was well worth the money I spent!0
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Seriously, I weighed a leveled tbs of peanut butter and it was 1.5tbs in weight. All those volume vs weight errors add up fast.
Wow! I guess I have been kidding myself on a lot of levels. Seeing as how I LOVE my peanut butter I'd better be more careful with that. TY!0 -
What do your burns look like, according to Nike? The general rule of thumb is to eat back 50-75% or so of your calories burned, so you can refuel (and meet your cal goal) without eating more than you actually burned (when your burn number is inexact).0
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I am under the understanding that you need to eat at least 1200 calories each day or your body will go into starvation mode and you won't lose weight.
Don't listen to this hogwash.0 -
Food scale and HRM are the two best investments I made. I have the Polar FT7 and it was well worth the money I spent!
I am purchasing a food scale tonight! I will have to wait a little while on the HRM but I have heard wonderful things about the Polar FT 7. I was actually looking at the Polar ft4 myself. That seems a little bit more in my price range for what I need right now.0 -
What is your advice as far as reading calorie expenditure? If i dont go by my Nike Plus calculations or the exercise machines calculations? I use a Jawbone to measure my steps taken daily but I am not quite sure how accurate the calorie burn information is. Since I have not purchased a HRM it seems my only point of reference is using those readings I mentioned earlier. But I will give all of your recommendation careful consideration going forward. Thank you all.
I would suggest using about 65% of what your device tells you you're burning.
Good luck with the dietician. Hopefully he/she can give you some good advice!
I used to shave off about 10 % anyway. I will try 65%.0 -
I don't think you need to weigh your food. I would kill myself if I had to micromanage my food intake that much. I found when I ate 1200 calories or less, I was a mess. Shaky, no energy, no reserves for my workouts. You need to eat more to lose I think. I have a losing sweet spot - about 1500 calories a day with 5 to 9 hours of exercise a week. You just have to find yours. Mess around with your calories and workouts, log everything, be patient and you'll figure it out. Especially if you are going to make this a healthy lifestyle change.0
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Also, looking at your diary, I'd say the culprit is not weighing. There are some calorie-dense foods there — coconut butter, pistachios, peanut butter, etc. — which are sooooo easy to overeat without a scale. (BTDT)
This video will change your life... Or at least encourage you to use a food scale.
http://www.youtube.com/watch?v=JVjWPclrWVY
Good luck! You got this.0 -
Love the wisdom.0
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What do your burns look like, according to Nike? The general rule of thumb is to eat back 50-75% or so of your calories burned, so you can refuel (and meet your cal goal) without eating more than you actually burned (when your burn number is inexact).
Exactly! If my burn number is incorrect and that's what I input and I'm eating 50 to 75 percent back that's where it all goes downhill. When I do then I am overeating or in any case eating at maintenance or above my deficit. Because I'm not gaining any weight now I'm simply maintaining. The scale just won't move. Day in, day out same number.
As far as a typical burn..lets use my numbers from yesterday: a 44 minute trail walk/run (2.89 miles) yielded a 298 cal burn, the day before a 50 min (3.22 miles) measured 332 calories burned. Now mind you this will vary significantly if I do a little more running or a little less, give or take. But I am going up hills throughout this work out. I'm not sure if Nike Plus takes that into consideration as there is no specific setting for hills and such.0 -
Also, looking at your diary, I'd say the culprit is not weighing. There are some calorie-dense foods there — coconut butter, pistachios, peanut butter, etc. — which are sooooo easy to overeat without a scale. (BTDT)
This video will change your life... Or at least encourage you to use a food scale.http://www.youtube.com/watch?v=JVjWPclrWVY
Good luck! You got this.
Gonna give it a peek. :-)0 -
I don't think you need to weigh your food. I would kill myself if I had to micromanage my food intake that much. I found when I ate 1200 calories or less, I was a mess. Shaky, no energy, no reserves for my workouts. You need to eat more to lose I think. I have a losing sweet spot - about 1500 calories a day with 5 to 9 hours of exercise a week. You just have to find yours. Mess around with your calories and workouts, log everything, be patient and you'll figure it out. Especially if you are going to make this a healthy lifestyle change.
Believe me I'm not jumping for joy at having to do this.Weigh my food, that is. But I can safely say that it is one of the things I have not done. Well that and get a REAL HRM..(my Jawbone feels more like a novelty). If it doesn't seem to make any difference I will ditch it but I have to try everything! So my takeaways from this forum post are
a) eat more to meet my goal
b)report 65% of my calories burned
c)invest in a food scale...more accurately log food
Those are the points I'm going to concentrate on for now.0 -
I am under the understanding that you need to eat at least 1200 calories each day or your body will go into starvation mode and you won't lose weight.
Don't listen to this hogwash.
Noted..:-)0 -
Weighing your food really isn't all that bad once you get used to it.. After awhile you will get a feel of what the correct amount is. This is especially good for when you are out to eat. I know I dont want to be that person pulling out a food scale!! But since I've been weighing my food I can make an educated guess on my own. Good luck!0
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DoIt;Hey all! I was wondering if you might have some quick advice for me? I've been on MFP for about two and a half months. I haven't lost anything. I'm trying to lose twenty pounds or so. I'm 5'1 and my starting weight on here was 135.9 pounds.
(snip)
Over the past 2 weeks I've tried to come in at at least 1200 by "eating back" some of my exercise calories. What am I doing wrong? Is it possible that I need to go below the 1200 calorie mark...meaning should I be netting less than 1000 calories a day? Any advice or information would be helpful. I would especially love to hear from some other small frame shorties trying to lose 20 pounds or so. I have an open diary for viewing to give anyone some insight as to my journey so far. Thanks.
As is often the case on this (and other) Forums, you've received a bunch of really good suggestions, some a little off topic but relevant none the less (Congrats on beating back C!!!), and some (sorry, no "nice" way to say it), just pure BS.
Tracking calories, every single day and every single morsel really is a MUST (daily weight log as well), if you are going to get "real" numbers (not "guesses").
An accurate bathroom scale ($30 or so), accurate kitchen scale ($15 - 20), measuring cups and spoons, and a good "tracking" app are really ALL you need.
Some are fans of the various incarnations of "techy" exercise counters - I'm not, at least at first.
You can "pin down" your Cals In number close enough by accurately tracking cals and weight and "estimating" cals out by adjusting the "factor" by which BMR is increased depending on which level of "normal" daily activity you choose.
Later on (after you've determined daily target "goal" of cals in, if you want to play around with cals in, have it, but in the beginning it's really not worth the effort (IMO).
No way of knowing (as others have said) buy my guess is that your 1200/day cals in "guess" is probably low.
Set up one of the trackers (MFP is as good as any but there are many available free) and just "play" with it for a couple days. Learn how it works and plug in some "typical" days food (don't worry about the exercise numbers for now) and get an idea of how many cals in you have "actually" been consuming.
Once you have that number (let's say it's 1450), reduce it by 150 or 200 and use that as your "goal".
Track every cal for two weeks or so, weigh and measure, and log your weight daily - but DO NOT worry about day to day weight changes (either UP or DOWN) - they will happen, it's totally "normal", and meaningless until you have at least a couple weeks data.
Focus on the weight TREND over time.
If, after a couple weeks, there's still no change, drop another couple hundred cals/day and WAIT for it to take effect (2-3 weeks again). Sooner or later you'll find the "sweet spot".
Recognize though that it's all a "moving target" - as you lose the numbers will change, both loss/wk and cals required (both will go down), so at least once a month reevaluate and adjust as needed.
As to the "total BS" parts of the thread (1200 cals and starvation mode), you might want to read this rather than taking my (or anyone else's) word for it. Inside the googlemachine there are countless other "cites" debunking the "myths" that seem so pervasive in some venues.
http://tinyurl.com/k9hrfyh0 -
You have been through quite a journey, and you are blessed to have emerged through the cancer a healthy person. One thing to remember, your body is still recovering in many ways and your metabolism might be a bit slowed down. Also, you're not far from your goal, so it will be harder to lose 20 lbs. Your weight as it is is just barely in the overweight category. I am older and your height, 5'1.5" and have been plateaued between 120-122 for a few months now, so I know how frustrating that can be and how tempting it is to go below 1200 and get aggressive with calorie cutting. However, after recently recovering your health, it's not advisable. I can also vouch for what everyone says about tracking and measuring. I found out I was eating about 100 calories extra for breakfast several days a week because I miscalculated a hot breakfast cereal I ate regularly. And when you're small like we are, 100 extra calories a day is a big deal.0
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1000 calories is less than my six year old is supposed to eat. dont try eating like that please.
that is all.0
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