This is going to be very complicated to whoever wants to help me.. :)
Replies
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shineyapple wrote: »*Also, please dont judge me about my eating in the beginning, I was stupid i know this now*
Okay I dont really know where to start. I have been trying to lose weight for like 3 years now. Before these 3 years, I lost weight by restricting my calorie intake (to unhealthy levels) and I was pretty active. I lost weight in 6 months i went to 103 lbs. I was all muscle, my measurements were 32-24-32. Eventually, i lost my period and had to gain weight to get it back.
...I think one of my main issues was that when I started losing weight the first time, I stopped eating meat, and never got any protein, so maybe I lost muscle? Only within the past 2 weeks, Ive started to eat meat.
I tried weight training, but I suck at it soo much. I hate lifting weights when I am this weight, because I feel huge and unable to lift. I feel once I get thin and in shape, It would be much easier to work with my body and tone. Right now, I just feel fat.
Yes, when one undereats, one loses muscle. I want to address your statement "unable to lift" - do you mean the lowest weights on the machines are too heavy? Try free weights instead. These should start at 5 pounds. I steal 8s and 12s from the group exercise room and hide them in the free weight rack.
Or are you just comparing yourself to what you used to be able to lift? This is more of your mind messing with you. Start where you are.
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I won't disagree with that, but at the same time I would say it's generally best not to remove foods that you do enjoy from your diet, some people can go cold turkey and be ok then there those of us who just end up binging on 'can't haves'. More nutrition is good, and you may find fiber fills you up better. But there was a time when I used 150-ish calories on coffee in the morning and I don't regret it (people livedbenevempress wrote: »I'm not sure what zucchini "spread" is, but even if it is real, nutritious food, along with the celery and milk you had 232 calories (or less) of nutritious food and 199 of things that do not carry a high nutritional value. You can do a lot with 199 calories of fruits and/or vegetables, your stomach would be more satisfied, and you would be getting better nutrition.
) and I still lost weight.
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benevempress wrote: »My comments aren't suggestions to help you lose weight but to become a little healthier. It looks like for a meal you're either eating some meat and drinking 0 calorie tea, or having a little bit of a low calorie vegetable and eating as many or more calories as the vegetable has in non-nutritious other stuff. You're actually drinking most of your calories, in addition to 10-11 cups of water per day. (You must have to be near a restroom ALL of the time drinking so much!)
You said you drink so much water (and apparently tea, coffee, milk, and cocoa) to stay full. Vegetables have few calories for the volume you get to eat (so you can be full of food instead of liquid), and they have fiber, which is good for your digestive track, regularity, and cholesterol levels. They also have vitamins and minerals that you aren't getting from coffee, cocoa powder, tea bags, and milk. Fruit has a few more calories, but still has vitamins.
It looks like you are getting very little nutrition from your calorie choices. Please consider the nutritional value of the calories you are consuming.
As an example, April 13, dinner:
Calories Carbs Fat Protein Sodium Sugar
Nestle - Unsweetened Cocoa Powder, 3 Tbsp 45 9 3 3 0 0
Stash - Peppermint Herbal Tea , 2 tea bag 0 0 0 0 0 0
Milk - Reduced fat, 2% milkfat, 1 cup 122 11 5 8 100 12
Coffee - French Press - Black, 10 oz 2 0 0 0 5 0
Generic - Raw Brown Sugar, 4 teaspoon 60 16 0 0 0 16
Zergut - Russian Style Ikra Zucchini Spread, 60 g 50 4 2 0 300 4
Hellman's - Mayonaisse, 1 tbsp (13g) 90 0 10 0 90 0
Vegetable - Celery - Raw, 1 Stalk, Large (11"-12" Long), 6 large stalk 60 12 0 0 306 6
Stash - Peppermint Herbal Tea , 2 tea bag 0 0 0 0 0 0
Quick Tools 429 52 20 12 801 39
I'm not sure what zucchini "spread" is, but even if it is real, nutritious food, along with the celery and milk you had 232 calories (or less) of nutritious food and 199 of things that do not carry a high nutritional value. You can do a lot with 199 calories of fruits and/or vegetables, your stomach would be more satisfied, and you would be getting better nutrition.
Hmm I definitely see your point..But, you are missing the foods i eat almost everyday as well. I always always eat eggs, isn't that extremely nutritious ? Plus, I do eat other vegetables like peppers, cauliflower, cabbage (i love cabbage) its jus that somehow you missed that in my food diary (and there was a long time where I didnt even Log ANYthing! I do get a lot of calories from milk, but I cant help loving milk in my coffee..and cocoa.
Anyways, you are for sure right about maybe me not getting proper nutrients ..its hard because Im a student living on my own. So your advice for me is to eat more vegetables?!0 -
shineyapple wrote: »tincanonastring wrote: »Trying to troubleshoot an issue without having all the facts is never going to work. Pick a reasonable rate of loss, say 1 pound per week. Log accurately for 3 months. Commit to it. For 12 weeks, weigh your food, use accurate database entries, and above all, stick with it. I guarantee you will lose weight. If you haven't lost around the weight you expected at the end of that time period, adjust your calories up (if you lost more than about a pound per week) or down (if you've lost less than about a pound per week).
Forget about mind-logging. That's not a thing.
ETA: I should add that some people are able to properly track their calories without logging, but that's not in your skill set based on your post. An added benefit to consistent logging is that you could learn to do it properly!
I am actually very good at counting calories, I don't ever have to look up the food in order to know. Based on the foods I usually eat, I always know the amount of calories to the amount Im eating. So, I would say that it is in my skill set, I have been doing it for about 3 years. But, maybe you are right, maybe I am not accurate ENOUGH
Sadly, our brain lies to us. And in some foods that are dense (bread) it may all look the same but actually be off by a good margin. Definitely invest in the food scale and get more serious about your logging!
Weight loss is about the calorie deficit, not necessarily the exercise (though it's good for overall health!).
Yes I know, but I dont even eat bread
... but yes, youre right. I am going to get a food scale for sure now!:) 0 -
kshama2001 wrote: »shineyapple wrote: »*Also, please dont judge me about my eating in the beginning, I was stupid i know this now*
Okay I dont really know where to start. I have been trying to lose weight for like 3 years now. Before these 3 years, I lost weight by restricting my calorie intake (to unhealthy levels) and I was pretty active. I lost weight in 6 months i went to 103 lbs. I was all muscle, my measurements were 32-24-32. Eventually, i lost my period and had to gain weight to get it back.
...I think one of my main issues was that when I started losing weight the first time, I stopped eating meat, and never got any protein, so maybe I lost muscle? Only within the past 2 weeks, Ive started to eat meat.
I tried weight training, but I suck at it soo much. I hate lifting weights when I am this weight, because I feel huge and unable to lift. I feel once I get thin and in shape, It would be much easier to work with my body and tone. Right now, I just feel fat.
Yes, when one undereats, one loses muscle. I want to address your statement "unable to lift" - do you mean the lowest weights on the machines are too heavy? Try free weights instead. These should start at 5 pounds. I steal 8s and 12s from the group exercise room and hide them in the free weight rack.
Or are you just comparing yourself to what you used to be able to lift? This is more of your mind messing with you. Start where you are.
Noo I never used to lift really. I have really strong legs, quads, thighs, etc, (i can leg press 300 lbs) but my upper body sucks! Thats why i suck at lifting I can barely lift 20/30 lbs for working my triceps o biceps ;(
People have been telling me to go with free weights and I think thats what I must do..0 -
I won't disagree with that, but at the same time I would say it's generally best not to remove foods that you do enjoy from your diet, some people can go cold turkey and be ok then there those of us who just end up binging on 'can't haves'. More nutrition is good, and you may find fiber fills you up better. But there was a time when I used 150-ish calories on coffee in the morning and I don't regret it (people livedbenevempress wrote: »I'm not sure what zucchini "spread" is, but even if it is real, nutritious food, along with the celery and milk you had 232 calories (or less) of nutritious food and 199 of things that do not carry a high nutritional value. You can do a lot with 199 calories of fruits and/or vegetables, your stomach would be more satisfied, and you would be getting better nutrition. ) and I still lost weight.
Zucchini spread is definitely real and healthy! lots of oils and good fats,,its high in calories but thats bc its mostly fat, but good fat!:) 0 -
Losing your period was a severe loud warning that you were doing it wrong. Unfortunately, you elected to regain weight with the worst food choices and you don't yet know how to live at the sweet spot of optimum fitness and health. You are close, though, and you'll get there. One more question: Do you measure your body with a tape measure?
With as much physical activity as you are doing, you might be slowly redistributing your fat/muscle ratio in a way that doesn't appear on the scale but which the tape measure can capture.
Another thing you seem to obsess about is your body fat %. Get that measured by a medical professional.
One more thing, 5'2" and 145 is. not. fat.
And about that food scale, for people like you with a 500 calorie daily deficit target, a good accurate food scale is indispensable.0 -
OP, I'm reading your post, and my first reaction was, "This is bigger than layman advice on a forum." From what I'm reading, it's not entirely about just about food and exercise here, but it seems like you've been struggling with what you want your body to do and not being happy with the results, either.
You could be right that you have a medical issue--others have suggested getting that checked out, and it could give you peace of mind, at least. I can tell you from personal experience that, when one loses a lot of weight and doesn't exercise, they will lose some muscle mass. I'm finding I am gaining muscle back, but it's going to take time.0 -
JeromeBarry1 wrote: »Losing your period was a severe loud warning that you were doing it wrong. Unfortunately, you elected to regain weight with the worst food choices and you don't yet know how to live at the sweet spot of optimum fitness and health. You are close, though, and you'll get there. One more question: Do you measure your body with a tape measure?
With as much physical activity as you are doing, you might be slowly redistributing your fat/muscle ratio in a way that doesn't appear on the scale but which the tape measure can capture.
Another thing you seem to obsess about is your body fat %. Get that measured by a medical professional.
One more thing, 5'2" and 145 is. not. fat.
And about that food scale, for people like you with a 500 calorie daily deficit target, a good accurate food scale is indispensable.
Hmm yeah it seems like you are right. You mean I am gaining muscle in more areas of my body? It could be true, because I look much different than when I was last year, but somehow I weigh almost the same i think. I dont exactly know because i rarely weighed myself when I gained weight, only at certain points.0 -
OP, I'm reading your post, and my first reaction was, "This is bigger than layman advice on a forum." From what I'm reading, it's not entirely about just about food and exercise here, but it seems like you've been struggling with what you want your body to do and not being happy with the results, either.
You could be right that you have a medical issue--others have suggested getting that checked out, and it could give you peace of mind, at least. I can tell you from personal experience that, when one loses a lot of weight and doesn't exercise, they will lose some muscle mass. I'm finding I am gaining muscle back, but it's going to take time.
Yes I am definitely fighting with my body constantly. I just find it extremely strange that I eat no bad foods, no wheat, no carbs (even potatoes, sometimes I eat sweet potatos), i eat vegetables, proteins, good fats, drink plenty of green tea, water, etc, and I exercise, yet still my body does not want to change The most frustrating annoying thing ever. Probably the hardest thing Ive ever had to do in life, and STILL doing it I guess. I think I do need to get a food scale, and also a doctors app), but I have no doctor, so I will get one! 1 -
You gained muscle while losing your period?
I went through a stretch of time where I purposely ate as little as I could get away with, making sure to weigh foods and such, and ended up losing a lot of weight, fat and muscle. I too lost my period for around a year.
Personally, I've been eating plenty of carbs, proteins, vegetables, fats, and "bad foods", and find that I lose weight without problems. Accurate logging is key. Get some blood work done if you really think a medical condition could be a problem.
Before weights, I would consider a light bodyweight program to gain some strength back.0 -
whilst drinking water is good for you, drinking far more water than you are losing is not and can cause water poisoning0
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Hi Shineyapple, thanks for posting this lots of great advice in this thread! I agree with everyone that accurate measuring and logging is the most important thing you can do to lose weight.
I also agree with oocdc2 that it seems a bit bigger than a forum can address, so I add my voice to those recommending you see a professional. You will lose weight if you follow the measuring and logging advice here, but it might be less painful for you if you get some professional advice.
One other thing you may want to think about is the concept of “bad” foods. There are really no bad foods, just foods that are more or less nutritious, and foods that might be bad for certain people. For example, processed cane sugar isn’t “bad” by itself, but might be bad for a diabetic to eat. Certainly there are foods you want to eat in moderation, or avoid because they are just not nutritious, but the food itself isn’t bad.
Is it possible you have eliminated a food as bad, and restricted your diet a little too much? So you are maybe not giving your body what it needs and that is why you feel like you are fighting it all the time.
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GeekOnADiet wrote: »Hi Shineyapple, thanks for posting this lots of great advice in this thread! I agree with everyone that accurate measuring and logging is the most important thing you can do to lose weight.
I also agree with oocdc2 that it seems a bit bigger than a forum can address, so I add my voice to those recommending you see a professional. You will lose weight if you follow the measuring and logging advice here, but it might be less painful for you if you get some professional advice.
One other thing you may want to think about is the concept of “bad” foods. There are really no bad foods, just foods that are more or less nutritious, and foods that might be bad for certain people. For example, processed cane sugar isn’t “bad” by itself, but might be bad for a diabetic to eat. Certainly there are foods you want to eat in moderation, or avoid because they are just not nutritious, but the food itself isn’t bad.
Is it possible you have eliminated a food as bad, and restricted your diet a little too much? So you are maybe not giving your body what it needs and that is why you feel like you are fighting it all the time.
You could be very right, because I know i have a restrictive diet. One thing though is that if I eat something that I consider "bad" (for example i know oatmeal is not bad, its the complete opposite, but its high in carbs and its a grain, STILL, i feel immediately like I gain weight! and yes, of course, you would think Im crazy, because its impossible! a lb of fat is 3500 calories, so its impossible. BUT, I feel if I eat this food everyday, i gain weight! It really sucks! i dont think its all in my head, really! I notice my face gets plumper...i notice every little change in my body its crazy! So, i have to be very very strict myself, and yes have "bad" foods.
So, i feel like its realllyyy reallyyyyyyy hard for me to properly lose weight, but EXtremely easy for me to gain.
I just dont know what "professional" I could go to ..i guess a doctor or dietician ?! Thank you for your help by the way:)
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shineyapple wrote: »kshama2001 wrote: »shineyapple wrote: »*Also, please dont judge me about my eating in the beginning, I was stupid i know this now*
Okay I dont really know where to start. I have been trying to lose weight for like 3 years now. Before these 3 years, I lost weight by restricting my calorie intake (to unhealthy levels) and I was pretty active. I lost weight in 6 months i went to 103 lbs. I was all muscle, my measurements were 32-24-32. Eventually, i lost my period and had to gain weight to get it back.
...I think one of my main issues was that when I started losing weight the first time, I stopped eating meat, and never got any protein, so maybe I lost muscle? Only within the past 2 weeks, Ive started to eat meat.
I tried weight training, but I suck at it soo much. I hate lifting weights when I am this weight, because I feel huge and unable to lift. I feel once I get thin and in shape, It would be much easier to work with my body and tone. Right now, I just feel fat.
Yes, when one undereats, one loses muscle. I want to address your statement "unable to lift" - do you mean the lowest weights on the machines are too heavy? Try free weights instead. These should start at 5 pounds. I steal 8s and 12s from the group exercise room and hide them in the free weight rack.
Or are you just comparing yourself to what you used to be able to lift? This is more of your mind messing with you. Start where you are.
Noo I never used to lift really. I have really strong legs, quads, thighs, etc, (i can leg press 300 lbs) but my upper body sucks! Thats why i suck at lifting I can barely lift 20/30 lbs for working my triceps o biceps ;(
People have been telling me to go with free weights and I think thats what I must do..
20/30 lb dumbbells for a bicep curl or tricep isolation exercise is not a low weight for most beginner/untrained/detrained lifters so your example doesn't really hold up. You get stronger as you progress. Just like anything else in life, practice leads to improvement.0 -
shineyapple wrote: »kshama2001 wrote: »shineyapple wrote: »*Also, please dont judge me about my eating in the beginning, I was stupid i know this now*
Okay I dont really know where to start. I have been trying to lose weight for like 3 years now. Before these 3 years, I lost weight by restricting my calorie intake (to unhealthy levels) and I was pretty active. I lost weight in 6 months i went to 103 lbs. I was all muscle, my measurements were 32-24-32. Eventually, i lost my period and had to gain weight to get it back.
...I think one of my main issues was that when I started losing weight the first time, I stopped eating meat, and never got any protein, so maybe I lost muscle? Only within the past 2 weeks, Ive started to eat meat.
I tried weight training, but I suck at it soo much. I hate lifting weights when I am this weight, because I feel huge and unable to lift. I feel once I get thin and in shape, It would be much easier to work with my body and tone. Right now, I just feel fat.
Yes, when one undereats, one loses muscle. I want to address your statement "unable to lift" - do you mean the lowest weights on the machines are too heavy? Try free weights instead. These should start at 5 pounds. I steal 8s and 12s from the group exercise room and hide them in the free weight rack.
Or are you just comparing yourself to what you used to be able to lift? This is more of your mind messing with you. Start where you are.
Noo I never used to lift really. I have really strong legs, quads, thighs, etc, (i can leg press 300 lbs) but my upper body sucks! Thats why i suck at lifting I can barely lift 20/30 lbs for working my triceps o biceps ;(
People have been telling me to go with free weights and I think thats what I must do..
20/30 lb dumbbells for a bicep curl or tricep isolation exercise is not a low weight for most beginner/untrained/detrained lifters so your example doesn't really hold up. You get stronger as you progress. Just like anything else in life, practice leads to improvement.
nono I meant 20/30 lbs just for machines, not dumbells. Is there a huge difference in dumbbells?:)0 -
Its simple as CICO (calories in calories out). Add me for motivated pal0
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shineyapple wrote: »
So, i feel like its realllyyy reallyyyyyyy hard for me to properly lose weight, but EXtremely easy for me to gain. I just dont know what "professional" I could go to ..i guess a doctor or dietician ?! Thank you for your help by the way:)
You are welcome! And yes, that is what I meant by professional, a doctor or nutritionist. I'm not totally sure either! Something like that. Good luck and add me if you want a motivation friend.0 -
shineyapple wrote: »OP, I'm reading your post, and my first reaction was, "This is bigger than layman advice on a forum." From what I'm reading, it's not entirely about just about food and exercise here, but it seems like you've been struggling with what you want your body to do and not being happy with the results, either.
You could be right that you have a medical issue--others have suggested getting that checked out, and it could give you peace of mind, at least. I can tell you from personal experience that, when one loses a lot of weight and doesn't exercise, they will lose some muscle mass. I'm finding I am gaining muscle back, but it's going to take time.
Yes I am definitely fighting with my body constantly. I just find it extremely strange that I eat no bad foods, no wheat, no carbs (even potatoes, sometimes I eat sweet potatos), i eat vegetables, proteins, good fats, drink plenty of green tea, water, etc, and I exercise, yet still my body does not want to change The most frustrating annoying thing ever. Probably the hardest thing Ive ever had to do in life, and STILL doing it I guess. I think I do need to get a food scale, and also a doctors app), but I have no doctor, so I will get one!
Part of your problem is that you're labeling food 'good' and 'bad'. Food is food and you can gain weight eating 'good' foods if you're eating over your maintenance calorie levels. In order to lose weight you must eat at a calorie deficit and it doesn't matter what foods those calories come from.
It seems like you've been focusing on the wrong thing-putting foods in different boxes and only eating the ones you think are the correct ones to eat, but for weight loss you need to focus on eating less calories. Period.
Focus on eating all the foods you enjoy (no need to cut anything out ), track your food intake, accurately figure out portion sizes (food scale), and stay within your calorie parameters (MFP will figure this out for you). That's all you need to do, in order to be successful at this 2 -
Your relationship with food is extreme at times. You would benefit seeing an eating disorders therapist. There is an eating disorders therapist in my family. She works specially with women. Losing weight is not just about counting calories. If it was that easy no one would have a weight problem. There are psychological issues that create unhealthy relationships with food. For women especially. Usually occurring after a traumatic event that could have occurred as early as childhood.1
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You asked me to clarify my advice to you. No, I am not saying "eat more vegetables to lose weight" because you don't have to eat a particular food or type of food to lose weight. Also, my advice was not about losing weight, even though that was your question.
What I was trying to suggest: remember that the calories that are going into your body are the fuel that your body will use to function. Food keeps you alive and is not the enemy. You are eating a small amount of calories every day in an attempt to lose weight. Makes sense. However, this means that every calorie you eat is more important to your overall nutritional picture than someone eating twice as many calories than you. If you *consider* the nutritional value of the calories you are choosing and perhaps choose nutritious food rather than liquids, you *may* feel better, experience feeling full with food rather than water, and be a bit healthier. I mentioned vegetables as an example of nutritious food because they generally have few calories and high fiber and vitamins . I didn't want to suggest high-calorie foods that couldn't fit in your plan, but there are MANY nutritious foods that aren't vegetables.
Best wishes to you.0 -
Most folks have mentioned logging accurately and stick with the tried and true methods, but I think the bigger problem is your mindset. 110 pounds for 5'4" woman is UNDER-weight. You should probably see a mental health professional and perhaps a dietician.0
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shineyapple wrote: »GeekOnADiet wrote: »Hi Shineyapple, thanks for posting this lots of great advice in this thread! I agree with everyone that accurate measuring and logging is the most important thing you can do to lose weight.
I also agree with oocdc2 that it seems a bit bigger than a forum can address, so I add my voice to those recommending you see a professional. You will lose weight if you follow the measuring and logging advice here, but it might be less painful for you if you get some professional advice.
One other thing you may want to think about is the concept of “bad” foods. There are really no bad foods, just foods that are more or less nutritious, and foods that might be bad for certain people. For example, processed cane sugar isn’t “bad” by itself, but might be bad for a diabetic to eat. Certainly there are foods you want to eat in moderation, or avoid because they are just not nutritious, but the food itself isn’t bad.
Is it possible you have eliminated a food as bad, and restricted your diet a little too much? So you are maybe not giving your body what it needs and that is why you feel like you are fighting it all the time.
You could be very right, because I know i have a restrictive diet. One thing though is that if I eat something that I consider "bad" (for example i know oatmeal is not bad, its the complete opposite, but its high in carbs and its a grain, STILL, i feel immediately like I gain weight! and yes, of course, you would think Im crazy, because its impossible! a lb of fat is 3500 calories, so its impossible. BUT, I feel if I eat this food everyday, i gain weight! It really sucks! i dont think its all in my head, really! I notice my face gets plumper...i notice every little change in my body its crazy! So, i have to be very very strict myself, and yes have "bad" foods.
So, i feel like its realllyyy reallyyyyyyy hard for me to properly lose weight, but EXtremely easy for me to gain. I just dont know what "professional" I could go to ..i guess a doctor or dietician ?! Thank you for your help by the way:)
The bolded. This smacks of body dysmorphia. Unless you have an extreme food intolerance that is causing swelling due to an extreme reaction (anaphylaxis, which would require urgent hospital treatment) then you are completely imagining it. I think your issues run far deeper than just inaccurate logging or poor excuses not to do upper body strength training (and FYI, I curl about 21lbs and it's taken a while to get there and I'm no weakling!).
You need professional help I think, your thoughts around food, your body and exercise come across as incredibly disordered.0
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