Not getting anywhere :-(

superadam72
superadam72 Posts: 3 Member
edited November 23 in Health and Weight Loss
Hi All

Not sure where i'm going wrong!

Been going for three months now. Sticking to my net calorie goal pretty religiously, exercising a fair bit but feels like i'm going nowhere fast.

Typical day for me:

8am - Walk to work (about 15mins)
9am - Three pieces of fruit for breakfast
11am - Small tuna or egg wholemeal sandwich/wrap
2pm - Protein bar/shake
2.30pm - Hour session at the gym (weights/run/swim) every other day
4pm - Small tuna/egg wholemeal sandwich/wrap
7pm - Low calorie dinner usually lean meats with veg (all organic and prepared from scratch i.e. clean)

Drink loads of water all day. Alcohol intake down to a minimum (once a week max).

Any thoughts on where i'm going wrong?

Thanks
A

Replies

  • Azexas
    Azexas Posts: 4,334 Member
    edited August 2015
    Are you using a food scale to weigh your food?
    Are you eating back your exercise calories and how are you calculating them if you are

    Are you close to goal or how much do you have to lose?
  • jemhh
    jemhh Posts: 14,261 Member
    How are you determining your exercise calories?
  • Annie_01
    Annie_01 Posts: 3,096 Member
    Have you lost any weight in the three months?
  • Stressedby8
    Stressedby8 Posts: 53 Member
    I can see a possible problem first thing in the morning. Three pieces of fruit is a lot. Fruit turns to sugar. I would change that to a protein. You will feel full longer and better for you. You need more veggies in your day. I know it is CICO but sometimes switching up WHAT you eat really does make a difference.
  • SingRunTing
    SingRunTing Posts: 2,604 Member
  • suziecue20
    suziecue20 Posts: 567 Member
    Yes I think 3 pieces of fruit every morning could be quite high and as Stressedby8 says you have no protein.
    You could be eating 300 calories in fruit just for breakfast.
  • superadam72
    superadam72 Posts: 3 Member
    Thanks for the replies guys.

    Don't generally weigh things, a slice of bread, an egg, tin of tuna etc. are counted in the app so don't really have the need.

    Yes, am counting the exercise calories either by using the app calculations (15 mins walking at moderate pace for example) or by the calorie coutners on the machines at the gym.

    I lost some weight at the start but seem to be at a standstill now, i've probably got 30lbs to lose still.

    Ok, thanks Stressedby8, i'll change fruit for a couple of boiled eggs and maybe add an apple in somewhere in the day. Have plenty of veg with dinner, but was thinking of changing lunch to a salad so will get some back there.

    Cheers
  • natboosh69
    natboosh69 Posts: 277 Member

    Don't generally weigh things, a slice of bread, an egg, tin of tuna etc. are counted in the app so don't really have the need.

    There's your problem :) Generic entries can be way off. You need to weigh everything to ensure you're logging accurately, otherwise you could be going way over every day and not realise.
  • superadam72
    superadam72 Posts: 3 Member
    Good chart Sunringting.

    Anyone got any info on heart rate monitors?
  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    edited August 2015
    Thanks for the replies guys.

    Don't generally weigh things, a slice of bread, an egg, tin of tuna etc. are counted in the app so don't really have the need.

    Yes, am counting the exercise calories either by using the app calculations (15 mins walking at moderate pace for example) or by the calorie coutners on the machines at the gym.

    I lost some weight at the start but seem to be at a standstill now, i've probably got 30lbs to lose still.

    Ok, thanks Stressedby8, i'll change fruit for a couple of boiled eggs and maybe add an apple in somewhere in the day. Have plenty of veg with dinner, but was thinking of changing lunch to a salad so will get some back there.

    Cheers

    Some things you can probably get away with not weighing - most slices of bread are going to be similar enough, though in my experience they're always a few grams more than what it says on the packet. Things like eggs though I would highly recommend weighing. Eggs can be wildly different weights even though they don't look it. I have a fried egg for breakfast every week day, and in the last week I've had eggs that have varied from 88 calories to 102 calories. If you look up fried egg in the database, the second entry says that 1 egg is a tiny 35 calories. And that's just one ingredient of one meal. If you can, it's a good idea to weigh everything, as those small differences quickly add up.
  • Azexas
    Azexas Posts: 4,334 Member
    Just my 2 cents:

    Invest in a food scale and really tighten your logging. You can be eating way more than what you are thinking.

    When you eat back your exercise calories only eat back half. The estimates tend to be over inflated again leading you to eat more than needed.
  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    edited August 2015
    Are you using mayonnaise in your tuna and egg wraps? If so, it has a lot of calories. And what are you using for wraps? If it's lettuce, great. If it's a torilla, they can be anywhere from 100 - 200 calories IF it's packed in water. Let's say you use a can of tuna - that's 200 calories. Two tablespoons of mayonnaise - 180 calories. An average tortilla - 140 calories. That's 520 calories, plus whatever else you add in. Not saying this is your wrap; just pointing out how weighing your food and accounting for all calories can make a huge difference.
  • SingRunTing
    SingRunTing Posts: 2,604 Member
    Good chart Sunringting.

    Anyone got any info on heart rate monitors?

    You didn't get the point of the chart if you jumped straight to heart rate monitors.

    You need to back up and weigh all your food. That step comes first.
  • peleroja
    peleroja Posts: 3,979 Member
    Thanks for the replies guys.

    Don't generally weigh things, a slice of bread, an egg, tin of tuna etc. are counted in the app so don't really have the need.

    Yes, am counting the exercise calories either by using the app calculations (15 mins walking at moderate pace for example) or by the calorie coutners on the machines at the gym.

    I lost some weight at the start but seem to be at a standstill now, i've probably got 30lbs to lose still.

    Ok, thanks Stressedby8, i'll change fruit for a couple of boiled eggs and maybe add an apple in somewhere in the day. Have plenty of veg with dinner, but was thinking of changing lunch to a salad so will get some back there.

    Cheers

    Both of these methods can be much too generous with calories burned. If you are eating back all those calories, chances are you're overdoing it. Try not eating back any of your exercise calories (or half if you really feel like you need it.) That will probably help a lot too.

    Other people have already addressed the weighing food thing.

    These two issues combined make it very easy to accidentally wipe out your calorie deficit without even knowing it.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
    My guess is your calorie count is just not accurate. I weigh everything I eat just about.. things I eat on a regular basis I can get very close with knowing I have 4 or 6 ounces. I would suggest you plan our your calories and track your macros.. get about 1 gram of protein per pound and around 1 gram of carbs, that should put you around 25-30% fat. Get strict around weighing and making sure you are getting close on your calories. If you don't loose cut back on your carbs some. You will see progress!!! Keep at it!!

    Read this and get some good info!!
    http://www.muscleforlife.com/meal-plans-for-weight-loss/

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Thanks for the replies guys.

    Don't generally weigh things, a slice of bread, an egg, tin of tuna etc. are counted in the app so don't really have the need.

    Yes, am counting the exercise calories either by using the app calculations (15 mins walking at moderate pace for example) or by the calorie coutners on the machines at the gym.

    I lost some weight at the start but seem to be at a standstill now, i've probably got 30lbs to lose still.

    Ok, thanks Stressedby8, i'll change fruit for a couple of boiled eggs and maybe add an apple in somewhere in the day. Have plenty of veg with dinner, but was thinking of changing lunch to a salad so will get some back there.

    Cheers

    When I began weighing my fruit, I found that I was sometimes consuming hundreds of calories more than I thought I was (I, like you, eat a lot of fruit). The weights of fruits can vary a lot.
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
    I can see a possible problem first thing in the morning. Three pieces of fruit is a lot. Fruit turns to sugar. I would change that to a protein. You will feel full longer and better for you. You need more veggies in your day. I know it is CICO but sometimes switching up WHAT you eat really does make a difference.

    No.
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
    We can probably offer better advice if you make your diary public. What is your daily calorie goal set at?
  • soapsandropes
    soapsandropes Posts: 269 Member
    I would say that you should ignore your walk to work calorie wise, if you do them same thing everyday your body will get more efficient at it.
  • haydiz70
    haydiz70 Posts: 56 Member
    Don't trust calorie counters on gym equipment. They're usually way off and greatly overestimate calories burned. Monitoring heart rate is way more accurate. For instance, after working out on an exercise bike moderately for 45 minutes, the machine says I burn 700 calories but it's actually around 345. I wish it was 700! :)
This discussion has been closed.