I honestly can not seem to lose weight, no matter what.

I'm sorry, I know you're saying you track well...but it doesn't look like it. I see days at 1,000 calories, 400, etc? What's going on?

XB92AI wrote: »

Hi, sorry!

Let me state better. I have missed a few days over the months and some days I begin to track and forget, this doesn't happen often.

It was only today were I have eaten a large amount of fruit and veg and that's why the carbs and sugar are higher, you'll see most other days aren't like this.

I don't know. I'm seeing more than a few days, and many days are very low. Lower than what I eat to lose as a 5'4" 133 lb female. If you're not losing, your tracking must be off.

Also, many of your daily entries look incomplete. It could be that you're eating more than you think if you don't track.

Following for the carb debate. They always make me smile.

Yeah, another vote for not tracking accurately. Also I could be wrong, but it doesn't seem like what you tracked you actually weighed yourself. It looks like you took the item from the nutrition label and just marked as having one serving (whatever that may be) instead of weighing those servings to be sure.

I agree that minimizing carbs can help. And tweaking your macros. Bodybuilding.com has an article that suggests that certain body types do better with less carbs. I can't find the specific article, but here is another one showing that cutting carbs can help with fat loss:
http://www.bodybuilding.com/fun/is-cutting-carbs-the-key-to-fat-loss.html

Also - your body works harder to process protein. So as a place to start, you may want to decrease your carb intake to only 20-30% of your macro.

Here are a few things to try

1) Drink more water. At least a gallon a day -- work up to 2 gallons (I know, sounds brutal)
2) In the morning, when you first get up, drink warm water with the juice (fresh) of a half or even whole lemon (this is good for the adrenals, it also aides weight loss
3) Measure everything - I got a food scale, and find it to be very helpful
4) Up your protein, and make sure you are getting enough fat (our bodies and brains need fat)
5) Consider trying the Whole 30 program for 30 days
6) Make sure you are getting good sleep. Staying up late makes you produce more cortisol - a hormone that is bad for weight loss
7) Eat a high protein meal in the morning
8) Give your body a 12 - 14 hour break before your last evening meal, and your next morning meal
9) Don't eat less than 1200 calories in a day
10) You may need to try some form of daily Cardio. I recently subscribed to the Daily Burn video series, and really like them. They have a series called True Beginners - geared towards the fitness novice, and most of the videos are 30 minutes long. Because I am carrying more weight I end up burning 400 to 500 calories per session. They are very manageable.

You might also need to drop your calories, but allow yourself a range. So, on the days you are working out eat 1700-1800 calories. On the days you are not working out, eat 1400-1500 calories.

Finally, you might want to switch your approach entirely for a while. Just focus on fitness goals (i.e. working out 5 times a week, increasing your weight lifting over time). Make it more about the burn number (i.e. shoot to burn 3,000 - 5,000 calories a week via exercise: your extra weight will actually help you achieve those numbers quickly, because when you carry more weight, your burn more calories). Figure out what you want to do fitness wise, and then develop a nutrition plan to support that.

I am in my 40s, 5'9" and currently 265. Have lost 12-13 lbs since early February, and then stalled this last month (once I started exercising). I have been following a Low Carb High Fat diet (because it got me results when other methods were not). But I am considering trying carb cycling to see if that will help break the stall.

I know it is frustrating when you work hard and don't see results. But you will find what works for you. If all else fails, you might need to speak with your doctor and get your thyroid tested.

Good luck!

Log what you eat and add exercise, cardio and weights...its a lifestyle, not a diet. Work to. One your set point...if you work for stronger and faster,Netherlands weight will come down...good luck!

Weigh everything. Log everything. Be truthful when logging. Drink at least 64 oz water. Avoid sodas (regular or diet). Limit sodium (prepackaged foods and deli meats are loaded with it). Figure your tdee and subtract 20% to get your caloric goal. Move more (sorry if I missed it but didn't see it listed).