So flippin frustrated !!!! help please!

maggieschuck
maggieschuck Posts: 174
edited September 24 in Health and Weight Loss
I've been at this since the new year and have only lost 15 lbs! All of it was in the first month. I have been at the same weight for the 6th week in a row. I see a dietitian once a month to help me but so far there has been no results. She wants me to eat 1500 cal a day and I think I should be closer to 1200 to loose weight. I hover between those numbers. Please look at my food diary and exercise log. Any suggestions are welcome. I have a low sodium goal of 1500mg to help with my kidney's. Most days I stick to that goal but its hard. I also have PCOS that makes it hard to loose weight. I drink tons tons tons of water so I know that's not the issue.

I work out 3-4 times a week for about an average oh 1.5 hrs. I lift weights, run, row, bike and elliptical. Help!!!
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Replies

  • Ral263
    Ral263 Posts: 318 Member
    A few tips for your diet.....

    You eat a lot of processed foods (notice how your sodium is usually over? That's because of processed foods). These foods (the cheerios, the cereal bars, etc etc) have very little protein and fiber and are essentially empty calories.

    You are pretty short on protein and fiber, especially in the morning. It is SO important to fuel your body properly first thing in the morning.

    Instead of coffee, an apple, and cheerios, try Plain non fat greek yogurt with blueberries, cinnamon, and some Kashi Go Lean.

    At lunch, add at least a cup or two of vegetables, like steamed broccoli, sauteed peppers and onions, etc.

    Add at least 2-3 cups of vegetables at dinner as well.

    For both dinner and lunch, you need a quality lean protein; chicken breast, fish, egg whites, etc.
  • JillJennings
    JillJennings Posts: 1
    Have you had your thyroid levels checked? Also, maybe try increasing aerobic activity by an hour a day to boost your metabolism! Hang in there! I just bought a food scale to help with measuring portion sizes. I am doing the 1200 a day plan and I can't believe how much less I am eating now. :( Best of luck. Jill
  • cast59
    cast59 Posts: 77 Member
    Another thing you might do is take your measurements and track your body fat %.
    You might not be losing weight but possibly your body is transforming from fatter to fitter.
    Muscle weighs more then fat. So sometimes keeping measurements and looking in the mirror can be a better measuring stick then just weight alone. Good Luck.
  • FullOfSpice
    FullOfSpice Posts: 176 Member
    I'm not sure how much this may affect you, but I recently learned (yesterday) maltodextrin which is found in a lot of drinks/sugar free products such as coffee creamer, which i see you have been consuming. Either way maltodextrin is a main ingredient for weight gaining products. Now in the past I've been able to lose weight just by exercising and eating well. I gained 30 lbs and now I'm trying to lose weight, and in fact running more than I have in the past. I usually consume about 3 or 4 Wyler Light packs a day. I learned Maltodextrin is an ingredient in that product. Also, I noticed, i haven't lost more than 5 lbs since Jan 1....

    I'm thinking there is a correlation, b/c that's the only thing thats really different from my training in the past, consumption of these drinks. You can try taking it out of your diet and see if that helps...
  • mandy_marie
    mandy_marie Posts: 36 Member
    A few tips for your diet.....

    You eat a lot of processed foods (notice how your sodium is usually over? That's because of processed foods). These foods (the cheerios, the cereal bars, etc etc) have very little protein and fiber and are essentially empty calories.

    You are pretty short on protein and fiber, especially in the morning. It is SO important to fuel your body properly first thing in the morning.

    Instead of coffee, an apple, and cheerios, try Plain non fat greek yogurt with blueberries, cinnamon, and some Kashi Go Lean.

    At lunch, add at least a cup or two of vegetables, like steamed broccoli, sauteed peppers and onions, etc.

    Add at least 2-3 cups of vegetables at dinner as well.

    For both dinner and lunch, you need a quality lean protein; chicken breast, fish, egg whites, etc.






    Also to add to Ral263 suggestions.....maybe try burst training when you exercise I have heard nothing but great things about it and it keeps your body burning calories (so I have been told) burning through out the day...I have recently started it this past week along with cycling my calories to help try to break my plateau I come upon....I dont have the results of it but just a suggestion that might help you as well!!
  • jasonroeser
    jasonroeser Posts: 15 Member
    Ok the only thing I can think of is maybe you have been adding muscle from the exercise, which weighs more than fat. In addition to weighing yourself you should measure your arms, legs, waist etc. to get a better idea of physical changes. Its simple math, if you burn 1000 more calories than you are taking in per day, that's 2 lbs a week (3500 cal is a lb.). Plus, protein and fiber are your friends, eat more foods with that. Fiber One Honey clusters cereal is great and low sugar, I eat that all the time. Looks like you are drinking too much water also. Good luck, most importantly don't give up!!!!:wink:
  • earthsember
    earthsember Posts: 435 Member
    Heya, just took a quick peek at your diary. I noticed the sodium as well - and that is most likely a culprit. I also noticed your meals tend to go from small in the morning to larger as the day goes on. Maybe try front loading your cals a bit more, to give you more energy in the day.
  • bentobee
    bentobee Posts: 321 Member
    I'm sorry. I can say I know how you feel. I started in January and the first 15 pounds came off quickly and pretty easily. I stuck to my plan and the pounds came off like clockwork. Then I got stuck. I was still doing everything right, but the scale didn't budge for a month.
    I just started Calorie Cycling (also called zig zag or something) and the pounds are now coming off just as quickly as they did in the beginning. Three pounds down this week!
  • 4theking
    4theking Posts: 1,196 Member
    Its been six weeks and you have not seen a loss.....cut calories! I could get scientific or elaborate but no need to. Eat less and lose.
  • michelegbowman
    michelegbowman Posts: 195
    I don't have any advice for you but I have lots of soft shoulders. Keep posting. We're listening and sympathizing.
  • aam_84
    aam_84 Posts: 46
    I might suggest watching your carb intake as well!
  • schobert101
    schobert101 Posts: 218 Member
    This is going to sound unsupportive............but come on..you lost 15 pounds since the first of the year and you are complaining? What exactuly did you expect? That is over 1.5 pounds per week. The plan is working fine and you need to just stay with it. It comes off fast at first due to water loss. Often as body composition changes you may stall and then see more drop.
  • 5grn9
    5grn9 Posts: 36
    Hi,
    May I ask what calorie cycling is???
    Thanks!
  • Jennyzfit
    Jennyzfit Posts: 175 Member
    Good for you for being on MFP and logging your food. Might want to start your day with protein and fibre. Slowly eliminate the processed foods as they are high in salt. Remember slow and steady wins the race for weight loss. I know this myself and am struggling to lose 3 more lbs. I've been on here for almost 10 months and noticed that since i'm logging i'm measuring my foods more. This helps with the logging as well.
    When the scale doesn't budge I usually up my cardio a bit and do some more interval intense cardio. Take a break from the scale as inches and your sense of well being is important. Also yoga/tai chai classes helps awakend the muscles so you can burn better and feel more energized. A bit of weight training is also helpfull. Please don't be to discouraged as we all come across this frustration at one point. Hang in there and you'll do fine.
  • kimiel
    kimiel Posts: 108
    I have the same issue, but I started working out at the same time that the diet started and I can definitely see a change in my body. I have only lost 3 pounds since joining, but I am almost a size down in jeans. I think if you have a lot of weight to lose to begin with, it comes off faster than for someone who doesn't have as much to lose. I agree with the less carbs comment. That is one of my weak points too! I have added a protein shake to my diet for after workouts, if you want to consider that!
  • 4theking
    4theking Posts: 1,196 Member
    Calorie cyclying is creating high days and low days with the average the same as you are eating now. Instead of eating 1900 calories a day, I could eat 1500 for four days and 2433 the other three days. Or, in my case I eat 1800-1900 for six days and 5,000 for one day.
  • maggieschuck
    maggieschuck Posts: 174
    Thanks every one for the advice. I now know that I'm a slow eater in the morning but I have gotten better. I take kids to daycare at 7:30 and go to school at 8. I try to eat in some thing with my coffee and I eat more at my 10 am break. My dinner is at 4:30 or 5 pm and I don't eat late at night. I stay up late so I should have plenty of time to digest the food. I do eat plenty of protien. Meat, beans, oatmeal and greek yogurt. I could eat those all day long and even more on work out days.

    I have see the inches come off and I do feel more toned. Its the scale that hasn't budged. 6 weeks with no weight loss is upsetting me. Its a mental thing. I weight myself once a week (friday). I usually have 2-3 workouts in already. Im going to switch it to Sat just so I can get one more work out in before weight ins. I mixed up my work outs and have been eating better.

    What is calorie cycling?
  • AlwaysWanderer
    AlwaysWanderer Posts: 641 Member
    Its been six weeks and you have not seen a loss.....cut calories! I could get scientific or elaborate but no need to. Eat less and lose.
    I'm eating about a 1000-1100 a day, exercise about 2- 3 hours (about 1000 cal or more) and I do not eat back my exercise calories. Havent lost more than 0.1kg in the last week while doing it. You can see that your rule doesnt apply to everyone :cry:
  • rnroadrunner
    rnroadrunner Posts: 402 Member
    there has been some good advice posted about diet and exercise. just one thing I need to clear up. A pound is a pound be it fat or muscle. ok? nuff said. measuring is a great idea and monitoring bodyfat is also better than scales
  • 4theking
    4theking Posts: 1,196 Member
    Its been six weeks and you have not seen a loss.....cut calories! I could get scientific or elaborate but no need to. Eat less and lose.
    I'm eating about a 1000-1100 a day, exercise about 2- 3 hours (about 1000 cal or more) and I do not eat back my exercise calories. Havent lost more than 0.1kg in the last week while doing it. You can see that your rule doesnt apply to everyone :cry:

    If you've just been doing it for one week.....that may not be enough time to see your loss. There is a process of water entering the fat cell when the fat is emptied that can mask your actual loss. That is why sometimes we can lose very little one week and much more another. Also, the extra cortisol that your body may be producing from your exercise can cause water retention.
  • FordEXP
    FordEXP Posts: 22
    A few tips for your diet.....

    You eat a lot of processed foods (notice how your sodium is usually over? That's because of processed foods). These foods (the cheerios, the cereal bars, etc etc) have very little protein and fiber and are essentially empty calories.

    You are pretty short on protein and fiber, especially in the morning. It is SO important to fuel your body properly first thing in the morning.

    Instead of coffee, an apple, and cheerios, try Plain non fat greek yogurt with blueberries, cinnamon, and some Kashi Go Lean.

    At lunch, add at least a cup or two of vegetables, like steamed broccoli, sauteed peppers and onions, etc.

    Add at least 2-3 cups of vegetables at dinner as well.

    For both dinner and lunch, you need a quality lean protein; chicken breast, fish, egg whites, etc.



    Also to add to Ral263 suggestions.....maybe try burst training when you exercise I have heard nothing but great things about it and it keeps your body burning calories (so I have been told) burning through out the day...I have recently started it this past week along with cycling my calories to help try to break my plateau I come upon....I dont have the results of it but just a suggestion that might help you as well!!

    These two quotes are spot on. You may have plateau'd and need to push yourself while working out.

    I looked a couple days back in your food diary and it looks like you are snacking a little too much, stop eating the fiesta mix. 540 calories for a snack is not a good idea, think about how hard you have to work to burn off 540 calories and ask yourself is this snack really worth it? Replace it with something like a 100 calorie pack of unsalted nuts, non-fat yogurt or even a 1oz cheese stick. That is enough to satiate your urge to snack.

    Also, drink lots of cold water, your body has to burn calories to warm it up to 98 degrees and when combined with a snack it helps you feel more full, resulting in less of an urge to eat more.
  • 5grn9
    5grn9 Posts: 36
    thanks for the info for the calorie cycling, I don't think that would work for me- I can only have 1200 calories a day- so would you include your excercise calories?
  • crazy4eachother
    crazy4eachother Posts: 17
    I agree with those posting about fat loss and muscle tone. When my scales don't budge... my measuring tape usually does!
  • 4theking
    4theking Posts: 1,196 Member
    Yes, if you were already counting them than you still would.
  • Jenlynphi
    Jenlynphi Posts: 183 Member
    I'm in the same boat. :( I read about zig zagging but I'm kind of scared to try it since I have been 1200 or under since Jan. I run everyday and stay at or under 1200 and nothing is happening. The 12.5 pounds came off very slowly. :(
  • Lovemydounts
    Lovemydounts Posts: 199 Member
    maybe dont eat so much sodium .hang in there there weeks were i dont lose any thing but dont gain.
  • dlcjr
    dlcjr Posts: 7
    15 lbs in 3 months--that's great! We all experience plateaus, so just hang in there! I suggest a 2 mile walk on your non-exercise days. That might just make the difference.
  • TripleJ3
    TripleJ3 Posts: 945 Member
    I've been at this since the new year and have only lost 15 lbs!



    Please don't ever say this again, *only* should never be listed in front of lost lbs. :wink:

    Be proud of that 15, you earned that, you did that. I bet if you gained 15lbs you wouldn't think, i've *only* gained 15lbs. Not only that but you have kept it off. Lots of people lose weight, hit a wall then gain it all back plus. Try to not get too discouraged and definitely replace your meals and snacks with more fresh homemade meals. You can always make your own granola/snack bars with lots of less sodium and keep them individually wrapped in the freezer to grab and go.
  • BlueEyedMomma88
    BlueEyedMomma88 Posts: 558 Member
    Its been six weeks and you have not seen a loss.....cut calories! I could get scientific or elaborate but no need to. Eat less and lose.
    I'm eating about a 1000-1100 a day, exercise about 2- 3 hours (about 1000 cal or more) and I do not eat back my exercise calories. Havent lost more than 0.1kg in the last week while doing it. You can see that your rule doesnt apply to everyone :cry:

    If u only eat 1000-1100 a day and burn 1000 or more and dont eat back ur exercise calories u r most likely putting ur body in starvation mode and thats y ur not losing weight, sorry :-/.. Try eating at least 1200 calories a day and eat back at least half of ur exercise calories and see if u have a loss after that..
  • MakingAChoice
    MakingAChoice Posts: 481 Member
    Its been six weeks and you have not seen a loss.....cut calories! I could get scientific or elaborate but no need to. Eat less and lose.
    I'm eating about a 1000-1100 a day, exercise about 2- 3 hours (about 1000 cal or more) and I do not eat back my exercise calories. Havent lost more than 0.1kg in the last week while doing it. You can see that your rule doesnt apply to everyone :cry:

    His rule doesn't apply because it does not work. eating 1000-1100 a day and NOT eating exercise calories back is crazy. If you increase your calorie intake you will lose weight. You have your body in starvation mode right now. You need to stay about 1200 a day NET, so if you exercise you need to eat even more. try to make it 4-6 meals/snacks throughout the day and you will see a change. Try it for at least 4 weeks, you might gain some weight while you body comes out of starvation mode, but then you will start losing again after your body realizes you are not going to starve to death.
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