Ready to quit even trying
wratty
Posts: 17 Member
Talk me into not quitting....
Average of around 1300 cals a day, 6days a week with a fairly punishing regime at the gym... 3mile daily stomp with the dog... And I'm not losing weight!
I know weight tiz but a number but bejasus I could do with some motivation!
Average of around 1300 cals a day, 6days a week with a fairly punishing regime at the gym... 3mile daily stomp with the dog... And I'm not losing weight!
I know weight tiz but a number but bejasus I could do with some motivation!
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Replies
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you should give up - you should give up your current, crappy eating plan!!
1300 calories for an active 45 year old is a pitiful amount - You are underrating 6 days a week (and, if you're not losing then you are overeating on the other day).- Plug your stats into MFP and set a moderate (1lb per week) loss - with your activity level I'd guess you should be eating somewhere around the 2000 cals mark?
- Weigh and log all your food accurately, for a couple of weeks at least, before making further changes
- Track your exercise as best you can but be cautious - MFP database and most gym equipment significantly overestimate calorific burns
- Eat well, stick to mainly "unprocessed" foods but ensure that you allow yourself some of your favorite foods on a regular basis (withing your calorific goals)
EDITED - I can see from your exercise diary that you are doing 5x5 SL, Starting Strength or similar - Good for you, these are brilliant programs and will benefit you even when in calorific deficit. But, they are meant to be very hard work and are designed to be done in calorific surplus and as such if you are going to do it at a deficit - it should be very slight and you personally would benefit from significantly upping your protein to aid recovery (and probably fat as well).0 -
Hang in there. (: I know it may seem hard at first and you may not see results but just remember these things take time. Hang in there. Don't give up!0
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Not eating enough can stop weight loss in its tracks! Your body is holding onto fat because it is in survival mode because you are not eating enough. StealthHealth has some great tips there!
Don't give up, eat more and eat well!0 -
1300 generally isn't enough for most people, especially with a high activity rate like yourself. I'd say if you could open your diary people may be able to help more. Also a little more info like current weight, height, goal weight etc would be beneficial.
If you quit now I just know that in a years time you will wish you didn't. Even with a slow rate of half a pound a week, this time next year you could be sitting there 26lb lighter (if you wished to lose that much) or you could be sitting there at your current weight or even higher.
Consistent logging is the best thing you can do. Every single mouthful, enter weights for every food and measure all liquids. The weight will shift eventually.0 -
^^ his diary IS open and after a bit of a read through his logging looks OK, although there are a few recent, partially completed days.0
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If this has been going on for a few days, then readjust your goal to something sustainable and be patient, weight loss takes time. Slow is ok, do not aim for super fast results.
If you have been doing this for a few weeks or more and not losing at all, it is time to reevaluate your logging, because you are most probably eating way more than you think you are.0 -
How long have you been following your plan? Are you sure you are accurately logging your food? Are you hungry? The other thing is that when I first begin an exercise regimen I usually retain some water when my muscles are sore. The water weight doesn't continue, but I think I hold about 4 pounds more at first. Keep it up with some adjustments as needed.0
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shannonbrewelch wrote: »Not eating enough can stop weight loss in its tracks! Your body is holding onto fat because it is in survival mode because you are not eating enough. StealthHealth has some great tips there!
Don't give up, eat more and eat well!
No it won't. Starvation mode is a myth.
OP, I can't check your diary, but I would tighten up your logging. 1300 is a very low amount (you shouldn't be below 1500 to ensure adequate nutrition), but if you haven't lost in weeks then this is what you need to do.0 -
If you are not losing at 1300 cals then you are actually eating more than you think you are, or the water retention from working out is masking the fat loss. as a 2 lb gain in water weight will keep the scale weight the same if you lost 2 lbs of fat.
Also OP, I would suggest getting 100+ grams of protein everyday.0 -
My diary should be open - I'm pretty accurate with my logging, in fact if anything I'm doing more excercise than is logged - as I have noticed not all my cardio is logged - odd.
Thanks for the tips - I'll pick up my motivation... Maybe I'll add a 5km run on the end of my gym sessions. The few days not logged have been days were tbh I haven't eaten much at all owing to work...0 -
Oh - and yes of course on 1300ish cals I'm hungry, but not so much so... You kind of get used to a bit of hunger, it's almost enjoyable0
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My diary should be open - I'm pretty accurate with my logging, in fact if anything I'm doing more excercise than is logged - as I have noticed not all my cardio is logged - odd.
Thanks for the tips - I'll pick up my motivation... Maybe I'll add a 5km run on the end of my gym sessions. The few days not logged have been days were tbh I haven't eaten much at all owing to work...
If you are doing 5x5, it is recommended to do little cardio, and if you do on your off days. eating in a deficit you don't want your limited calories to go towards cardio to the detriment of recovery. I suggest being more dialed in on logging, and give it time.0 -
Fuel your workouts!! That's probably why you feel like giving up.0
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Oh - and yes of course on 1300ish cals I'm hungry, but not so much so... You kind of get used to a bit of hunger, it's almost enjoyable
That isn't the issue with 1300, the issue is it being difficult to recovery from exercise (repair muscles), adequate nutrition (min fat and protein) is tough on so little cals, and a larger % of your loss may come from lean muscle if not getting enough cals and protein.0 -
shannonbrewelch wrote: »Not eating enough can stop weight loss in its tracks! Your body is holding onto fat because it is in survival mode because you are not eating enough. StealthHealth has some great tips there!
Don't give up, eat more and eat well!
Just so you know "survival mode" as you're using it doesn't exist--search Minnesota Study, survival mode--if you really want to know what it is. The OP doesn't have it. OP, I looked at your diary. Are you logging everything? For a male that's exercising you should have more calories. You may have to give more info--height, weight, how much you want to lose, etc. Something is off. Check out the stickies for new members. There's a great flow chart that walks you through what to do if you're not losing. Good luck.0 -
Oh - and yes of course on 1300ish cals I'm hungry, but not so much so... You kind of get used to a bit of hunger, it's almost enjoyable
But it's not good for you - you need more calories to fuel your activity than 1300. And you're not going to fix this by ...Thanks for the tips - I'll pick up my motivation... Maybe I'll add a 5km run on the end of my gym sessions.
Eat more, lift your weights, gain muscle and slowly reduce fat.
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Oh - and yes of course on 1300ish cals I'm hungry, but not so much so... You kind of get used to a bit of hunger, it's almost enjoyable
That isn't the issue with 1300, the issue is it being difficult to recovery from exercise (repair muscles), adequate nutrition (min fat and protein) is tough on so little cals, and a larger % of your loss may come from lean muscle if not getting enough cals and protein.
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1300 calories for a guy!! why? there's no need to eat this low.
Fuel your workouts with more protein/carbs and you'll start to feel more energetic.0 -
The 5x5 isn't "that" hard yet, I was quite fit but had a year of being a lazy fat slob after having my shoulder fixed. So maybe I was mistaken thinking 1300 is enough, MFP wants me to eat 1500ish.0
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1kg week
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1kg a week is quite a bit, why not take things a bit slower, say .5kg a week so you don't feel deprived? slow and steady is better imo
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Look, it's your choice but in your position I'd reset loss to 0.5kg (maybe even less) and eat those extra cals.
I'd forget about the weight on the scale (I've not weighted myself for months) and focus on how bada$$ I was in the gym, how each workout my lifts were improving.
Live with that for a month and I guarantee you will feel 100% better, you'll look better and you will not be scared to up those cals again.
A few months down the line and you'll be in the best shape of your 40's.
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I am just about 145lbs 5ft 6in woman and 1300 cals is not enough for me!!! I raised my intake to about 1500. you need to eat. raise your calorie intake to about 1800- 2000 and see what happens. I know it sounds counter productive but your body needs the nutrients. as long as its not junk you should be ok. oh and give it time. everything takes time.... a lot of time.0
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Just having a blue day. I didn't think my eating was "that bad". I'll take on board the advice and keep my head down
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Oh, and by the way.The 5x5 isn't "that" hard yet
It will be soon, trust me. 5x5SL dictates that once you can do your 3 x 5 working sets you up the weight by 2.5kg. If you're in the early stages this should be nearly every work out (5x5SL is based on Rippertoe's Starting Strength and I think he dictates 2.5kg (5lb) every session until from breaks down.
If you are not hitting these progression targets then guess what? You're probably not eating enough.
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Just having a blue day. I didn't think my eating was "that bad". I'll take on board the advice and keep my head down
Don't feel down - It's all too easy for us to slip into the more is better mentality and treat fat loss as a sprint towards our goal. In practice it seems that this is not the best way.
Best wishes with it.0 -
I've only just started the 5x5, but not only just started lifting weights. So yeah I'm hitting all 5 all the time at the mo'. I suspect another couple of weeks and I'll start to fail the last set.0
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