needing guidance! ! help

lostone68
lostone68 Posts: 7 Member
in Motivation and Support
I am deeply lost on what to do here,
I have been using this ap to help count calories and being very honest with it as well as documenting everything. The problem is this, i started out at 210 and now I'm 206. I use the c25k ap (30 min ) for cardio 3 days a week, strength train with weights (30 min )for the other 3 days and 1 day of total rest. This has been goin on for a month. WHY IS THE WEIGHT NOT COMING OFF???? It is so discouraging to the point i feel like giving up on all of this. I know its what is best for myself to keep my from having a heart attack or ending up being a diabetic like my parents.
I just could use some guidance here. Any advice is accepted
(46 year old, 5'4" female, 11 years post surgical menopause, 20 years post rny surgery )
Thank you all for your input and support..
Peace :)
:/

Replies

  • sassyjae21
    sassyjae21 Posts: 1,217 Member
    From 210 to 206? It sounds like the weight is coming off- maybe not as fast as you want, but the slower, the better. What were you expecting? It doesn't happen quickly if you're doing it the right way. That said, if you really think something is wrong, make sure you're weighing your portions. You can easily overestimate how much you're eating if you don't. The other day I grabbed what I thought was a 3oz piece of frozen chicken. Decided I had better weight it to make sure. It was 5oz. That quickly increased the calories. Things like that add up :(

    ETA: 4 lbs in a month is decent weight loss. That's 1lb a week which is completely healthy. You'll need to create a bigger deficit if you want to lose faster, but the way you're doing it seems to be the more sustainable way for a lot of people. You're doing fine. Just don't give up or get discouraged.
  • xcalygrl
    xcalygrl Posts: 1,897 Member
    It takes time. You didn't gain your weight over night (or over just a month), you won't lose it over night (or in just a month).

    Make sure you are weighing everything on a food scale or with measuring spoons. (I highly recommend the scale over anything else.) Once you are weighing everything, make sure you are logging it accurately.

    If you are following MFP's calorie goal, do you log your exercise? DO you eat back your exercise calories? If you're eating all of them back, try to cut that back to only 75%. MFP tends to overestimate your calorie burns.

    Other than that, just keep at it. If you are doing what you're supposed to be doing, it'll happen.
  • lavaughan69
    lavaughan69 Posts: 459 Member
    Okay, first, it's only been a month. You've lost four lbs so that averages out to 1lbs a week. I hate to blame age/menopause, but the reality is, you may lose the weight slower. Slow and steady will win this race, trust me. It took me a year to lose 52 lbs which is essentially 1lb a week. There were some weeks where I dropped 2lbs, others where I stayed the same. Be sure to take your measurements and focus a little less on that awful demoralizing scale!

    What do you currently have your daily calories set at? I found that I needed to stay around 1200-1400 to lose weight.

    The other advice I will give you is to be very careful choosing your calorie count from the database, there are so many incorrect entries in there and it can really throw off your total. I decided to not eat back my exercise calories to help counter the errors in logging.
  • lostone68
    lostone68 Posts: 7 Member
    I am at 1200 calories a day, no i am not logging in the workout sessions, because it isn't always accurate so I have found. I do weigh everything. Just seems so slow. I am still under my calorie intake for the day. Everyday. I wonder if i should just add an additional walk of an evening? Lol
    I agree, I didnt regain the weight over night so i must be more patient with it i guess :)
  • lavaughan69
    lavaughan69 Posts: 459 Member
    I think you just need to work on your frame of mind. If you feel up to adding an evening walk then fine, but really it's not necessary. I actually found that reducing my exercise and focusing on what I ate was more productive in the beginning. The more I did the more obsessive I became about losing that 2lbs a week and then when it didn't happen my emotions would spiral out of control. So sit back, relax and settle in for the long haul.

    Oh, and for incentive, go to the success page on a regular basis. I found it so inspiring! read their stories...you'll see that the people that have had the success didn't accomplish it overnight, they had bad days, bad weeks, gains and losses.
  • lostone68
    lostone68 Posts: 7 Member
    Sounds like a plan I will look into. Thank you :)
  • happysherri
    happysherri Posts: 1,360 Member
    If you truly want to lose weight here is the perfect solution

    EAT CLEAN -no junk at all
    WORKOUT
    BE CONSISTENT
    KEEP GOING

    NOW - Having said this, for most (almost everyone) this is not something good for the long run.

    *** The real reply **** -As others have said, it's been what? a month and you've lost weight, then you're losing. Maybe not as fast as you'd like but none of us put this weight on in 1 night or even 1 month.

    Keep at it, You can do it!!!
  • sassyjae21
    sassyjae21 Posts: 1,217 Member
    Just stay in a calorie deficit. There's no need to eat clean unless you want to.
  • njmark72
    njmark72 Posts: 99 Member
    Hi! Don't fret. SOme people's metabolisms are different than others and need to get working. My recommendation for you would be to experiment. I haven't done any work with weights other than some dumbell curls and triceps extensions maybe 3 times in the last 4 months.

    I have been walking at least 3-4 miles every other day. And walking fast < 15 min miles. Maybe you should try changing up your routine. Also, not sure how many calories you are eating but try to stick < below that MFP suggests for you and don't eat the calories you gain from exercise.

    Do this for a couple of weeks and you should see a bigger difference in what you lose compared to what you have done so far.

    Good Luck!
    Mark

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