Why can't I lose weight like everyone else???
laroja1110
Posts: 27 Member
Would someone mind taking a look at my diet/exercise for the past couple of months and see if there are any major issues with what I'm doing please!?!? Since January 22, 2014 I have lost 15 pounds...yes that's 15 lbs in about 7 months and I'm at my wits ends.I'm in tears writing this now because I'm really trying hard to lose weight and it just doesn't happen for me. I THINK I'm doing well but maybe I'm over estimating my efforts.
I am 5'0 tall and live a pretty active life as I try to work out about an hour a day 4x a week. I also have a 1 year old I have to keep up with along with household stuff. I drink a gallon of water a day and never purposely have cheat meals although for the past week especially I've been eating whatever I can get my hands on because I'm just tired of failing and getting discouraged. Several years ago I was told I have PCOS but have never been treated for any of the symptoms because quite frankly they aren't an issue for me. Getting enough sleep is a struggle for me but I think that's the case for anyone with a child. Can't think of anything else relevant to say but
PLEASE HELP!
I am 5'0 tall and live a pretty active life as I try to work out about an hour a day 4x a week. I also have a 1 year old I have to keep up with along with household stuff. I drink a gallon of water a day and never purposely have cheat meals although for the past week especially I've been eating whatever I can get my hands on because I'm just tired of failing and getting discouraged. Several years ago I was told I have PCOS but have never been treated for any of the symptoms because quite frankly they aren't an issue for me. Getting enough sleep is a struggle for me but I think that's the case for anyone with a child. Can't think of anything else relevant to say but
PLEASE HELP!
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Replies
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This might sound obvious, but have you had your thyroid checked?0
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PCOS can make weight loss harder.
Do you weigh your food? If not, you might want to consider it.0 -
I'm not trying to be brutal, but... I looked at your food diary for this month. Yes, there are days that you have calories left over... anywhere from 5 to 500, but you also have a LOT of days where you are eating more than your goals. Basically, you are on a "maintanence diet" with the over, under, under, over, over, under, over eating.
Weigh your food. Use the "My Recipe" calculator to determine actual calories in your homemade food. Double check the calories that MFP is listing for ingredients... some of them are waaaay off. And lastly, work on creating a bigger deficit in your calories, and record your activities correctly.0 -
I'm guessing that inaccurate logging is your issue. You've got entries in your diary like "Homemade french toast with syrup-- 1.5 slices" and those entries in the database are not accurate. Instead, do this:
French bread-- 56 grams
whole raw egg-- 50 grams
skim milk-- 15 grams
unsalted butter-- 7 grams
maple syrup-- 30 grams
Choose the database entries with no asterisk whenever possible, those are the USDA database entries and will be more accurate than the user entered entries. Weigh all of your food on a scale and measure free-pouring liquids with measuring cups/spoons.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
If you do all that and weight loss is still slow then see your doctor. You are losing though, it's just slow, so my bet is that your deficit is smaller than you think. Most people underestimate their calorie intake by about 400 calories.
http://www.ncbi.nlm.nih.gov/pubmed/123961600 -
The only thing I see that you are doing different then what I did is eating back your exercise calories.
I'm 5'7" and started at 150+ eating at the same calorie amount you are now, about 1200-1400. I exercised 3 times a week, mainly strength exercise and no cardio. I find that estimating the amount of calories you burn during exercise is hard, so I didn't eat them back in fear of overeating. If I ever felt hungry in a given day I drank a protein shake or ate a protein bar in excess of my daily calories.
If you have been consistent and accurately measuring your food and you have not lost any weight I think you should speak with your primary doctor. Since you have logged for quite a while this will make the job easier for a nutritionist to analyze your case. It might be that a little hormone adjustment will help you not only lose weight faster but improve other things such as sleep and mood.0 -
I see lots of unweighed food with dubious nutritional data, and over-estimated exercise burns.0
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See your doctor. Make sure you have no physical issues. He can tell you what kinds of foods you should and shouldn't be eating and give you a calorie goal.
If everything else is in order, the answer is obvious: eat less and/or exercise more.0 -
I hit a plateau and stopped eating all the exercise calories back. Also sometimes we overestimate on our daily activity too.0
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I would invest in a scale to weigh your food. I found one through Amazon that gets the job done. I thought that I was doing a good job of correctly estimating the amount of foods that I was eating and once I started using the scale consistently I quickly realized that I had been estimating the amounts to be way less than what I was eating. I was eating two and three times the serving size for the food at each meal! I made sure to log in all the things that I drank each day because I somehow seemed to "forget" the calories in the Dr. Pepper, milk, or orange juice that I was drinking each day, which easily amounted to 500 or more calories! I use the calories burned from my heart rate monitor instead of the MFP estimates as they are almost 2-3 times more than what I actually burned to give me a better idea of my exercise calories.
With those three changes I have been able to lose weight consistently and still stay within my calorie limits most days (sometimes you just need a cheat day!)0 -
I'm guessing that inaccurate logging is your issue. You've got entries in your diary like "Homemade french toast with syrup-- 1.5 slices" and those entries in the database are not accurate. Instead, do this:
French bread-- 56 grams
whole raw egg-- 50 grams
skim milk-- 15 grams
unsalted butter-- 7 grams
maple syrup-- 30 grams
Choose the database entries with no asterisk whenever possible, those are the USDA database entries and will be more accurate than the user entered entries. Weigh all of your food on a scale and measure free-pouring liquids with measuring cups/spoons.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
If you do all that and weight loss is still slow then see your doctor. You are losing though, it's just slow, so my bet is that your deficit is smaller than you think. Most people underestimate their calorie intake by about 400 calories.
http://www.ncbi.nlm.nih.gov/pubmed/12396160
^^^THIS. Accurate logging is essential, and harder than it sounds for many people. The database is so full of other people's recipes, but they're mostly nonsense and you really shouldn't use them. Use the USDA entries for the foods you cook with and use MFP's recipe builder for things you make a lot. Use restaurant entries for chain-brand restaurants that publish their nutritional info (and it's not a bid idea to add like 25% more calories since they're allowed to be off by that much). Use other people's recipes with EXTREME caution and rarely, like as a last resort. When I eat at a friend's house, I might look for a database entry for a dish similar to what my friend cooked, but I also look closely at the nutritional data for each entry before logging it to give it a reality check. And even then, I'd log things like "french toast" separately from condiments, especially something calorific like syrup.
As for exercise burns, if you eat your exercise calories back you might do what many people here do, which is just assume that any burn amount (whether it's from MFP's database, the readout on an exercise machine at the gym, or an HRM) is way too high. There's a pretty strong consensus to just halve the exercise burn for eating-back purposes.
Good luck! 2 lbs a month might seem slow, but it's also not bad. Once you've got your logging sorted out I'm sure you can improve your numbers easily.0 -
Laro,
I just looked through your diary.
Where are you getting those exercise burns from? To me, they appear to be way overestimated. If you are getting them from MFP, they are way overestimated. I suggest cutting those in half, or not eating them all back. Also, log only your cardio, not house cleaning and weight lifting.0 -
I agree to an extent about the exercise calories-- I always found MFP's estimations for cardio and lifting to be spot on and I ate all of them back. But I know a lot of people find them to be overestimated so it wouldn't hurt to eat half of them back. And I wouldn't log house cleaning unless it's extremely intense.
I looked back a little farther and I see a lot of days that were way over and a few quick add calories too. Basically I think if you just tighten everything up in general you should be set.0 -
And, this.I'm guessing that inaccurate logging is your issue. You've got entries in your diary like "Homemade french toast with syrup-- 1.5 slices" and those entries in the database are not accurate. Instead, do this:
French bread-- 56 grams
whole raw egg-- 50 grams
skim milk-- 15 grams
unsalted butter-- 7 grams
maple syrup-- 30 grams
Choose the database entries with no asterisk whenever possible, those are the USDA database entries and will be more accurate than the user entered entries. Weigh all of your food on a scale and measure free-pouring liquids with measuring cups/spoons.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
If you do all that and weight loss is still slow then see your doctor. You are losing though, it's just slow, so my bet is that your deficit is smaller than you think. Most people underestimate their calorie intake by about 400 calories.
http://www.ncbi.nlm.nih.gov/pubmed/123961600 -
I just browsed your diary and I think that in-accurate logging is your main problem here. Try to log by using individual ingredients (or use the recipe builder) and WEIGH your food. You also need to give your log a reality-check...I see a pork tamale logged at 87 calories; you're off by at least 400% on that one. There are lots of other entries that look unrealistic to me as well. I also see alot of in-consistency. Some days you're over, others at goal, others way under. Pick a calorie goal and actually MEET it. This may require some pre-planning, at least part way through the day to figure out your remaining meals etc. Simply logging what you happen to eat isn't going to get you anywhere- you need to make a goal, then make a plan to meet that goal, then actually do it. Lastly, your exercise "burns" look really high to me. Unless you're doing cross-fit or something else super-intense, you're over estimating your burn.0
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I'm sorry to hear you've hit a plateau! I looked at about a week of your food log and agree with some other posters that basically you've been underestimating calories you eat and overestimating calories you've burned. From now on I'd push your calorie goal down a bit, maybe 100, but also not eat back calories from exercise unless it was really intense. Otherwise, just count those as 'bonus'. And I also use a food scale and measure, not estimate, everything. I know it can seem really hard to reduce further, but it will be easier if you can find lower calorie substitutes for the foods you eat. I didn't see much 'bulky' food in your log like salad, soup, fruit, veggies. Add some more of those here and there to help feel full and not starved! I personally skip breakfast (I know, I don't want to hear it) and have a super light lunch, like soup, salad or a lean cuisine, and save the majority of my calories for dinner and late night snacks. That works for me because I'm hungry later at night usually. I think if you implement those changes you can push through that plateau! Good luck and keep trying!
edit: it also occurred to me that you may be double counting your exercise burns. Like if you say your activity level is lightly active because you do housekeeping, child care, etc, AND log housekeeping as exercise than you essentially double dipped. What I have done is to set my level as sedentary and then you can log housekeeping and such on an individual level. But let's face it, doing laundry and dishes and tidying is not exactly a workout. Sure, it's something... But I wouldn't eat the calories back from that. Our bodies have this crappy way of being really good at conserving calories during activity. Try to create a larger calorie deficit! You've accomplished so much! You got this!0 -
Would someone mind taking a look at my diet/exercise for the past couple of months and see if there are any major issues with what I'm doing please!?!? Since January 22, 2014 I have lost 15 pounds...yes that's 15 lbs in about 7 months and I'm at my wits ends.I'm in tears writing this now because I'm really trying hard to lose weight and it just doesn't happen for me. I THINK I'm doing well but maybe I'm over estimating my efforts.
I am 5'0 tall and live a pretty active life as I try to work out about an hour a day 4x a week. I also have a 1 year old I have to keep up with along with household stuff. I drink a gallon of water a day and never purposely have cheat meals although for the past week especially I've been eating whatever I can get my hands on because I'm just tired of failing and getting discouraged. Several years ago I was told I have PCOS but have never been treated for any of the symptoms because quite frankly they aren't an issue for me. Getting enough sleep is a struggle for me but I think that's the case for anyone with a child. Can't think of anything else relevant to say but
PLEASE HELP!
If you have been told you have PCOS you might be insulin resistant.
I have struggled for years with a massive weight gain due to a medication I was on. I had PCOS and had tried every diet imaginable. I was 50lbs over weight and managed to be able to maintain it for the last 2 years. I have seen doctors, dietitians, naturalpaths, everyone I could think of to help me.
I had a deficit every week, worked out, did everything I was supposed to and NOTHING. Finally I walked into a new Doctor crying and asked to be tested for everything she could think of. The tests came back and I had insulin resistance and pre diabetes. She put me on a medication to control it and told me that Ill be on it for around a year. 4 months in and I have worked hard (Well, just as hard as I was already) and I have lost 25lbs, 17cm from my waist alone and feel AMAZING!
Ive reversed my PCOS, No longer have insulin resistance or the pre diabetes, off ALL medication!!!
Go get tested for it. If I didn't find it now I worry about what would have happened to me.0 -
I haven't seen too many people respond to the PCOS note which is a HUGE clue! I have PCOS, but my sugar levels have always been ok so I never took medication for it which is diabetic medication, typically metforim. My dr. told me I would have to work 4 times harder than the average person to lose weight because of the PCOS. Look on the PCOS forums here. They may be some help. PCOS girls should eat a low glycemic index diet. HIIT workouts work great for our bodies or circuit training that includes both cardio and strength training. Your weight loss sounds pretty typical for PCOS. My first six months I lost 15lbs then I lost rapidly for about 3-4 months (about 4lbs a month) then I stalled for a bit then lost pretty good. My grand total is 70lbs in 31 months. I hit my goal in 26 months. As I lost weight I would lose weight the week of and after my period. The other two weeks I would gain back 2-5 lbs of water weight. This I was told is also pretty typical for ALL women, due to hormones and since PCOSers hormones are all over the place it makes sense. If you want to friend request me you can. I have an open diary. From the sounds of other posts try to be consistent each day what your calorie intake is, but with a one day maybe every two weeks an indulge day not hog wild, but at or just above calorie goal otherwise stay in the green and I rarely eat back my exercise calories.0
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Also, since you are PCOS, knock back those carbs! Not more than 150 is wise. (Keep them whole grain!)0
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5' is also on the shorter side, OP and you didn't mention how much you currently weigh. Just curious what rate of loss to really expect here
Read these additional links about accurate logging if you can:
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1296011-calorie-counting-1010 -
Like people said... weigh your food, and use grams entries. You're probably eating too much.0
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5' is also on the shorter side, OP and you didn't mention how much you currently weigh. Just curious what rate of loss to really expect here
Read these additional links about accurate logging if you can:
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1296011-calorie-counting-101
This all day long. No one can make an 100% accurate determination of "what's wrong" anyway (although a lot of the advice in here is VERY sound regardless) but we don't even have a full picture of what you're at or what your goals are.0 -
Looking back just a few days you've been over on carbs each day. I know for me, carbs are not friendly for me when trying to lose weight. I would suggest trying a low carb approach and try to eat more natural products. I know some say, "a calorie is a calorie" but for some of us it's not. If I ate take-out, overly processed boxed foods and foods high in carbs (sugars) I would not be losing any weight.0
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first, you are tiny..and losing 15 pounds is great..and i 'm sure looks like a lot more of a loss on your small frame.
trust me… you've made greaet progress and don't want to give up or lose the ground you've gained.
listen to the advice… look on the back of packaging and really measure and count your caloires and don't eat back all your exercise caloires ..
do that for three weeks.. I bet you see a loss.0 -
Thanks for all of the replies!!! I really appreciate everyone who replied because yesterday I was losing it...mentally that is lol Call me naive but I never really paid attention to what items I picked, I just made sure the names matched...duh! It seems so simple!! Next week I am really pulling back on the take out and even focusing SO much on exercise and putting that energy into really honing in on my diet while tracking these item accurately. I have already started weighing and measuring my food but I looks like everything that goes in my mouth needs to be added as a recipe if I make it or matched exactly from the label on the food itself...I can totally do that!
Also, the comments about PCOS were helpful since at my last physical in July my doctor's only advice was, and I quote, "Just lose weight". I'll take another look at my carbs because I am insulin resistant and fruit especially tends to make me feel ravenous. We'll see how things go with me accurately tracking my food and if I'm still having a hard time I'll seek out another, more helpful doctor.
By the way, for those who asked, I am 189 now and I would like to lose 1/lb per week eventually reaching 125-135lbs.0 -
Thanks for all of the replies!!! I really appreciate everyone who replied because yesterday I was losing it...mentally that is lol Call me naive but I never really paid attention to what items I picked, I just made sure the names matched...duh! It seems so simple!! Next week I am really pulling back on the take out and even focusing SO much on exercise and putting that energy into really honing in on my diet while tracking these item accurately. I have already started weighing and measuring my food but I looks like everything that goes in my mouth needs to be added as a recipe if I make it or matched exactly from the label on the food itself...I can totally do that!
Also, the comments about PCOS were helpful since at my last physical in July my doctor's only advice was, and I quote, "Just lose weight". I'll take another look at my carbs because I am insulin resistant and fruit especially tends to make me feel ravenous. We'll see how things go with me accurately tracking my food and if I'm still having a hard time I'll seek out another, more helpful doctor.
By the way, for those who asked, I am 189 now and I would like to lose 1/lb per week eventually reaching 125-135lbs.
That sounds like a solid plan. Good luck!0 -
Thanks for all of the replies!!! I really appreciate everyone who replied because yesterday I was losing it...mentally that is lol Call me naive but I never really paid attention to what items I picked, I just made sure the names matched...duh! It seems so simple!! Next week I am really pulling back on the take out and even focusing SO much on exercise and putting that energy into really honing in on my diet while tracking these item accurately. I have already started weighing and measuring my food but I looks like everything that goes in my mouth needs to be added as a recipe if I make it or matched exactly from the label on the food itself...I can totally do that!
Also, the comments about PCOS were helpful since at my last physical in July my doctor's only advice was, and I quote, "Just lose weight". I'll take another look at my carbs because I am insulin resistant and fruit especially tends to make me feel ravenous. We'll see how things go with me accurately tracking my food and if I'm still having a hard time I'll seek out another, more helpful doctor.
By the way, for those who asked, I am 189 now and I would like to lose 1/lb per week eventually reaching 125-135lbs.
hey OP - good on you for asking for advice and actually taking that advice! Its a rare thing around these parts :flowerforyou:
Wishing you all the best!0 -
Sounds like you have a good plan that will help you to be successful on your journey. Good luck! Feel free to add me as a friend
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Would someone mind taking a look at my diet/exercise for the past couple of months and see if there are any major issues with what I'm doing please!?!? Since January 22, 2014 I have lost 15 pounds...yes that's 15 lbs in about 7 months and I'm at my wits ends.I'm in tears writing this now because I'm really trying hard to lose weight and it just doesn't happen for me. I THINK I'm doing well but maybe I'm over estimating my efforts.
I am 5'0 tall and live a pretty active life as I try to work out about an hour a day 4x a week. I also have a 1 year old I have to keep up with along with household stuff. I drink a gallon of water a day and never purposely have cheat meals although for the past week especially I've been eating whatever I can get my hands on because I'm just tired of failing and getting discouraged. Several years ago I was told I have PCOS but have never been treated for any of the symptoms because quite frankly they aren't an issue for me. Getting enough sleep is a struggle for me but I think that's the case for anyone with a child. Can't think of anything else relevant to say but
PLEASE HELP!
Your over eating and your choices are not great. High sodium. Your going over your cals almost everyday - by alot. That adds up over a week. Lots of people will say eating ****ty foods is fine as long as it "fits" but its clearly not fitting. You need to reduce your salts - BIG time. Reduce your cal count and exercise some self-discipline. You don't have a thyroid problem. You have an overeating problem.0
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