Tell me what im doing wrong.
Superreal
Posts: 23 Member
Im just stumped i cant lose weight. Feeling at my wits end..
When i eat salad i put my homemade salsa on it not even dressing..
No chips..
I eat tricsuit but limit those too. When i want a snack i eat tons of carrots and celery.
I usually do quest protein shake mixed in water for bfast lunch is like half a bar and maybe boiled eggs or salad plain..
Dinner is meat and tons of salad. Im always hungry. Always. I struggle so much. Iwork out in the morning, fitness blender, i run a mile at lunch and when my kids get home we run a lap together. The circlw around my subdivision. I cant even go regularlar to the restroom...always constipated bloated and weight wont budge...what is wrong.
When i eat salad i put my homemade salsa on it not even dressing..
No chips..
I eat tricsuit but limit those too. When i want a snack i eat tons of carrots and celery.
I usually do quest protein shake mixed in water for bfast lunch is like half a bar and maybe boiled eggs or salad plain..
Dinner is meat and tons of salad. Im always hungry. Always. I struggle so much. Iwork out in the morning, fitness blender, i run a mile at lunch and when my kids get home we run a lap together. The circlw around my subdivision. I cant even go regularlar to the restroom...always constipated bloated and weight wont budge...what is wrong.
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Replies
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How long have you been at it, what are your stats and what are your goals?
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If you're always hungry you're not eating enough calories. If you can't go to the bathroom you're not eating enough fiber or drinking enough water. Eating like a rabbit is not the answer. Eat with better nutrition in mind. That means hitting macros AND micros.0
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How many calories are you taking in a day? And how do you know you're hitting that calorie goal? Do you use a food scale to weigh and measure all your food to hit that calorie goal?0
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Your goal is 3lbs. That means you must be close to where you want to be. Things get more difficult at that point. Maybe try opening your diary so we can see what you're adding.0
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When you've got very little to lose, that's when you have to be very precise with your logging. Do you have a food scale? If not, get one, and weigh all your food. Don't just rely on measuring cups and spoons. That will bring you as close to accurate on your calorie counting.0
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It's hard to say without numbers, but if your profile picture and the ticker on your profile are current, you appear to be well within if not on the low end of normal weight for your size, with three pounds you want to lose.
Your margin for error when you're looking to lose tiny amounts of weight while already small is razor-thin. And the amount of weight you want to lose- 3 pounds- is well within the normal fluctuation of an adult's body weight- you could "gain" or "lose" three pounds from fluid or waste retention (which it sounds like you're struggling with).
If your diet reported here is accurate, it's possible you're eating at maintenance calories, but hungry because you're missing key nutrients (where is the fat? You do need fat in your diet, even when losing weight). It's also possible you're starving yourself day to day and then overeating periodically, enough to wipe out the deficit you're creating.
It's also very possible that even losing the 3 pounds you want to won't create whatever physical change you're seeking, and you might do better to look in to recomposition techniques, which will change your appearance more than trying to lose three pounds, and would let you eat more and not be miserable, to boot.0 -
Wait....is 3 lbs all you have left til goal? I agree with the above poster, that it's harder the closer you are to your goal.
Because of that, it's more important than ever that your logging be tight as a drum. Do you weigh all of your food? Measure liquids? Log everything?0 -
Just opened my diary..also i was put on progesterone a month ago...hormone issues. I have tried IFasting but that really made my hormones worse and i stopped having cycles. Gained weight all back0
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Just opened my diary..also i was put on progesterone a month ago...hormone issues. I have tried IFasting but that really made my hormones worse and i stopped having cycles. Gained weight all back
The first thing I see is what appear to be a lot of half logged days. And then there is at least one whole day a week not logged at all.
I'd start logging everything, everyday and then re-evaluate.
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3dogsrunning wrote: »Just opened my diary..also i was put on progesterone a month ago...hormone issues. I have tried IFasting but that really made my hormones worse and i stopped having cycles. Gained weight all back
The first thing I see is what appear to be a lot of half logged days. And then there is at least one whole day a week not logged at all.
I'd start logging everything, everyday and then re-evaluate.
And a lot of things are measured in "cups" or as "one serving". Use a food scale for everything, even packaged foods like Triscuits.0 -
Just a couple of things I noticed from your food diary. Starbucks is really high in calories, so if it was me, I would limit drinking those. Just have regular home brewed coffee with a sweetener (like Truvia). Sausage has alot of salt in it, so when I fix that I usually take the U of the sausage and weigh and cut 1 oz segments. I use the sausage (most always for me its turkey sausage kelbasa) for flavoring my veggies with. I would eat more veggies and less snack foods like the oreos, the triscuits. More nuts, and things to help with cravings. Otherwise you are pretty good.:-) More veggies!0
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Just a couple of things I noticed from your food diary. Starbucks is really high in calories, so if it was me, I would limit drinking those. Just have regular home brewed coffee with a sweetener (like Truvia). Sausage has alot of salt in it, so when I fix that I usually take the U of the sausage and weigh and cut 1 oz segments. I use the sausage (most always for me its turkey sausage kelbasa) for flavoring my veggies with. I would eat more veggies and less snack foods like the oreos, the triscuits. More nuts, and things to help with cravings. Otherwise you are pretty good.:-) More veggies!
Ok...as far as starbucks i get a grande red eye thats i coffee with a shot a splash of heavy cream and splenda. I do NO lattes. I know how to watch all of that... i even measure if i eat a 1/4 of something or the whole box triscuits included0 -
You're missing a big percentage of your days and meals, and the meals that are logged are logged in volumetric measurements, not by weight. This is not a very accurate way to log- volume measurement-based caloric estimate can be off by as much as 50% or more, depending on the food.
It's easy for those unlogged days and volume measurements to add up to hundreds of calories that will wipe out your target deficit, which, as I mentioned before, is necessarily very small at your size to avoid ravenous hunger and malnutrition.
You're also getting very little fiber and eating a lot of salt in highly processed foods. Both of these things could contribute to bloating and constipation, as well as a lack of satiety despite eating more calories than you intend.0 -
emmycantbemeeko wrote: »You're missing a big percentage of your days and meals, and the meals that are logged are logged in volumetric measurements, not by weight. This is not a very accurate way to log- volume measurement-based caloric estimate can be off by as much as 50% or more, depending on the food.
It's easy for those unlogged days and volume measurements to add up to hundreds of calories that will wipe out your target deficit, which, as I mentioned before, is necessarily very small at your size to avoid ravenous hunger and malnutrition.
You're also getting very little fiber and eating a lot of salt in highly processed foods. Both of these things could contribute to bloating and constipation, as well as a lack of satiety despite eating more calories than you intend.
If you only saw todays post yes! I ate terrible today0 -
Wednesday february 17th is the regulat way i eat... i have had my daughters sleep over so wasnt mych on track ..today my hubby just threw stuff on the grill and we relaxed....
I workout everyday0 -
A Red Eye is regular coffee (iced or hot) with a single shot of espresso added in. Coffee is pretty low calorie by itself. A shot of espresso is only like 5 calories, but add-ons of heavy cream to a grande coffee is 70 calories.
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You are eating more calories than you think
Tighten up your logging
Look at this short video and see what not weighing certain foods can do. ( hundreds of calories difference)
https://www.youtube.com/watch?v=JVjWPclrWVY
It is really important with a small deficit and the leaner you are to be accurate. Or otherwise cut more in your daily calorie allowance.
Looking at your diary it seems you are not weighing everything and like others said half days logged. So it looks inaccurate.
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Yep I was surprised how a food items' weight changed by what it said on a container to what it said on my scale.0
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Totally agree..0
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Wednesday february 17th is the regulat way i eat... i have had my daughters sleep over so wasnt mych on track ..today my hubby just threw stuff on the grill and we relaxed....
I workout everyday
Again, that isn't reflected in your diary. And you aren't getting the results you want so the likely culprit is you are eating more than you think.0 -
Good girl:-) Me and heavy cream are like evil enemies. I applaud you! I looked on a site where it had the Add-ons listed for Starbucks so you must get like 1/2 of their normal serving. I would like be dumping whatever they gave me!45.. i add it myself..they put ut in a small cup... i knoww. I am very careful @Annr
https://news.starbucks.com/uploads/documents/nutrition.pdf
Interesting site though :-)0 -
So i need to weight half of a quest bar?? I mean come on i usually will take 1/4 of it mix in greek yogurt and its desert or bfast.
Bfast is mostly a boiled egg and some 1 celery stick with a tsp of natutal pb...so why would i need to weight that???0 -
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So i need to weight half of a quest bar?? I mean come on i usually will take 1/4 of it mix in greek yogurt and its desert or bfast.
Bfast is mostly a boiled egg and some 1 celery stick with a tsp of natutal pb...so why would i need to weight that???
Peanut butter is particularly notorious for being under-estimated when measured by volume, and because it's very calorie-dense, that under-estimation can really add up over time.
Your logging is inaccurate, I don't know what else to tell you. You may not be eating a *huge* amount more than you think, but because you are so close to your goal and already a small person, the margin of error you have for creating a deficit is very small, and everything about your diary and results suggests that the problem is that you are exceeding that margin.
You asked what you were doing wrong... that's almost certainly it.
Although I stand by the assertion that you probably aren't going to get whatever aesthetic changes you're going for by losing three pounds, you're already pretty small, so you might be better served by looking in to strength training and increasing your lean mass vs simply trying to lose weight. This will also let you eat more and not be, as you put it, hungry all the time.
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Here are some newbie help posts.
Definitely read sexypants.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think
http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1
http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1
http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1
"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html
Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045
Has links to useful sources. Definitely click through to the Baylor College of Medicine (bcm.edu)
calculator which will show you how much you need to eat to maintain a particular weight, and if
that is a healthy goal for you.
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So i need to weight half of a quest bar?? I mean come on i usually will take 1/4 of it mix in greek yogurt and its desert or bfast.
Bfast is mostly a boiled egg and some 1 celery stick with a tsp of natutal pb...so why would i need to weight that???
If you want to lose those last few pounds you need to tighten up your logging, weigh everything you eat and log it, whether or not it seems trivial to you, it adds up. Guaranteed you're underestimating a lot of things, it's easier to lie to yourself about how much/what you're eating when you don't log it/don't log it accurately.
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emmycantbemeeko wrote: »So i need to weight half of a quest bar?? I mean come on i usually will take 1/4 of it mix in greek yogurt and its desert or bfast.
Bfast is mostly a boiled egg and some 1 celery stick with a tsp of natutal pb...so why would i need to weight that???
Peanut butter is particularly notorious for being under-estimated when measured by volume, and because it's very calorie-dense, that under-estimation can really add up over time.
Your logging is inaccurate, I don't know what else to tell you. You may not be eating a *huge* amount more than you think, but because you are so close to your goal and already a small person, the margin of error you have for creating a deficit is very small, and everything about your diary and results suggests that the problem is that you are exceeding that margin.
You asked what you were doing wrong... that's almost certainly it.
Although I stand by the assertion that you probably aren't going to get whatever aesthetic changes you're going for by losing three pounds, you're already pretty small, so you might be better served by looking in to strength training and increasing your lean mass vs simply trying to lose weight. This will also let you eat more and not be, as you put it, hungry all the time.
Thats just it...maybe i am being very unclear. I wake up do atleast a 55 min workout from firness blender. I am doing thier weightlifting and cardio routine. I have been lifting for nealry 2 years increasomg weight.i workout 7 days a week..sat and sun is intesnse cardio on the treadmil.i dont wven lof exercise because calories given by workouts and workout equipment are very inaccurate!!!
So meals are usually morning bottle of water with 1 scoop quest protein powder
Lunch 1 stalk celery and a tsp of pb and a boiled egg. Somedays i switch up and make a large bowl of salad no dressing.
Dinner is the meat i make with tons of salad. I hope that clears up. Yes i eat triscuits 6 of them....some days i eat walnuts for snacks... today yes its sunday and my husband made bad foods but i didnt eat loads of them just a bit of each one. I dont eat rice, white potatoes, not much bread, no cereal, not many chips..thats on occasion. 1 oreo tonight just because... uhhh
Im sorry i wasnt thorough and that my diary is incomplete most days however, i work and have kids and have a mom who just had a stroke and mother n law with congestive heart failure and i have been dieting since 2002. Started at 2650 -
So i need to weight half of a quest bar??
Yes! That bar probably weighs more than the package says. For example, i like to snack on rice rolls. The package serving is one roll (10g). But I weigh the roll and instead of just logging one roll, I log it by grams. And go figure, one roll is actually usually closer to 18grams. Almost twice as much as the package says. So I wouldn't be logging close to halve the calories I'm really consuming.
So yes weigh it all!0 -
Wow... i thought if i ate a 1/4 of a bar then thats how many calories that is. . Thats kind of crazy seeing thats why they put caloroe amount on the pkg.0
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