some help please

karonyc
karonyc Posts: 8 Member
in Introduce Yourself
Hi, I'm Karina and i am 40 yrs old. 5'4 , 151lbs. i've been successful on weight watchers for over 8 yrs but the past year it just kind of stopped working and i gained 8 pnds. I've been trying to track my calories to see if that helps me lose weight and go back to my comfortable and healthy 140lbs. I've been working out 4 times a week (running on tread machine and doing light weights) for about 45 minutes. I lost 3 lbs the first week i did this but its been 4 weeks. i've been religious since i started tracking calories and eating 1200 cals on the days i dont work out and about 1450 on the d ays i do as recommended by this site. i have not lost one pound since. i'm losing faith and motivation. I had a physical and all iis well incuding my thyroid. any suggestions?
thanks,
Karina

Replies

  • Raykels
    Raykels Posts: 123 Member
    Are you drinking enough? What is your carb, fat and protein intake?
  • cathipa
    cathipa Posts: 2,991 Member
    1200 calories is a bit low even on your days off. What have you set your goal loss? If its 2 lbs per week since you have <25 lbs to lose I would set it at .5-1 lb per week. Also make sure you are weighing your foods and not measuring or eyeballing (commonly leads to underestimating your calories). Log everything as well. If no loss after 4 weeks maybe decrease calories by 50-100.
  • karonyc
    karonyc Posts: 8 Member
    I haven't been great about water. Only about 4 cups a day. Do you think that could impact loss? I also haven't really paid attn to protein and fats. Thanks!
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    It's hard to answer these kinds of posts without more details. Three weeks without a loss is rough, but it is still possible that you're seeing a natural stall that will go away on its own.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1

    http://community.myfitnesspal.com/en/discussion/10196160/scale-stress-syndrome/p1

    Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

    Opening your diary might help to get you more specific advice if you're comfortable doing so.

    You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide/p1

    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale/p1

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets/p1

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

    And there's something to be said for the fact that some people just burn fewer calories than the generic equations predict. If you're an outlier due to size, age, or medical issues, then it may be best to check with your doctor or get a referral to a registered dietitian who can give you more specific advice.
  • cathipa
    cathipa Posts: 2,991 Member
    Water can impact weight loss from the stand point that if you aren't drinking enough your body will retain fluids especially if you consume more foods high in sodium (which also leads to water retention). Drink at least 8 cups of water daily. As far as macros I do subscribe to the IIFYM (if it fits your macros) theory and have found for me it was a great way to lose and maintain my weight. If you open your diary I can see if there are any other suggestions that might help you, but I really feel increasing your calories will help you lose. At the minimum you should be eating your BMR (basal metabolic rate) which for you would be 1400 calories and you could eat back 1/2 of your exercise calories (as long as you use a heart rate monitor for more accurate results).
  • karonyc
    karonyc Posts: 8 Member
    Thanks so much. I've got to read more into all of this. I'll try and figure out how to "open up my diary". I'd love your suggestions once you see it!
  • karonyc
    karonyc Posts: 8 Member
    cathipa wrote: »
    Water can impact weight loss from the stand point that if you aren't drinking enough your body will retain fluids especially if you consume more foods high in sodium (which also leads to water retention). Drink at least 8 cups of water daily. As far as macros I do subscribe to the IIFYM (if it fits your macros) theory and have found for me it was a great way to lose and maintain my weight. If you open your diary I can see if there are any other suggestions that might help you, but I really feel increasing your calories will help you lose. At the minimum you should be eating your BMR (basal metabolic rate) which for you would be 1400 calories and you could eat back 1/2 of your exercise calories (as long as you use a heart rate monitor for more accurate results).

    Cathpia- i opened up my diary. if you have any free time i would truly love your feedback.looking into IIFYM right now. thanks

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