Have I ruined my metabolism?
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mrsblakedavis
Posts: 13 Member
Bear with me - please help.
I am 5'10 female in my 30's. Fat my whole life. Down from 280lbs to 220 from a variety of fads. Lowest weight was 206, after a week of doing keto. I am not sure if it worked bc it was a sudden diet change or bc keto actually works. I stopped because I kept seeing a steady pattern of balanced protein/carb/fat meals on Instagram from a lot of successful fitness people that I follow that eat clean and exercise. Nearly all of them eat this way. I am dying to get to 199, my first goal. My weight keeps hovering around 217, no matter what I try.
Two months ago I decided to switch it up - in addition to cardio have been lifting dumbbell weights 1-2x per week. I am eating between 1200-1600 cals per day, averaging around 1300 and really trying to limit treats and white foods. I am seeing 0 results. No change in measurements!! Not only no change in weight - I'm gaining! Could the "instagram diet" of wheat bread/sweet potatoes/brown rice, veggies and tons of chicken be bad for me?
I understand that muscle is more dense than fat and that in theory I could be losing inches and weigh more, but I am not smaller in measurement or in weight! I feel like I am killing myself trying to be healthy. Measuring everything, counting everything. I am exhausted with managing my weight. Myfitnesspal tells me "if every day were like today, you'd weigh [188] in 5 weeks" Yet no change. At SOME point my weight has to go down, right?? I am nowhere near 155-165lb goal.
I've tried it all - atkins, south beach (low carb) -- keto, weight watchers, shakes only, healthy carb/fat/protein ratio. The weight and inches just won't budge anymore.
I recently got a physical to rule out thyroid - 100% perfect - no issues.
Do I need to go see a nutritionist? Have I completely ruined my metabolism? or am I just the world's most impatient person?
I am 5'10 female in my 30's. Fat my whole life. Down from 280lbs to 220 from a variety of fads. Lowest weight was 206, after a week of doing keto. I am not sure if it worked bc it was a sudden diet change or bc keto actually works. I stopped because I kept seeing a steady pattern of balanced protein/carb/fat meals on Instagram from a lot of successful fitness people that I follow that eat clean and exercise. Nearly all of them eat this way. I am dying to get to 199, my first goal. My weight keeps hovering around 217, no matter what I try.
Two months ago I decided to switch it up - in addition to cardio have been lifting dumbbell weights 1-2x per week. I am eating between 1200-1600 cals per day, averaging around 1300 and really trying to limit treats and white foods. I am seeing 0 results. No change in measurements!! Not only no change in weight - I'm gaining! Could the "instagram diet" of wheat bread/sweet potatoes/brown rice, veggies and tons of chicken be bad for me?
I understand that muscle is more dense than fat and that in theory I could be losing inches and weigh more, but I am not smaller in measurement or in weight! I feel like I am killing myself trying to be healthy. Measuring everything, counting everything. I am exhausted with managing my weight. Myfitnesspal tells me "if every day were like today, you'd weigh [188] in 5 weeks" Yet no change. At SOME point my weight has to go down, right?? I am nowhere near 155-165lb goal.
I've tried it all - atkins, south beach (low carb) -- keto, weight watchers, shakes only, healthy carb/fat/protein ratio. The weight and inches just won't budge anymore.
I recently got a physical to rule out thyroid - 100% perfect - no issues.
Do I need to go see a nutritionist? Have I completely ruined my metabolism? or am I just the world's most impatient person?
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Replies
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When you say you're measuring your food does that mean weighing it?0
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No to almost everything in your post.
I see you list a lot of fads but done see you state you have tried counting calories accurately (with a food scale). Start there. Weight EVERYThING you eat. No reason to follow any fads.2 -
South beach isn't low carb. What is it, exactly, you're doing now, and for how long?0
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to address some of the below -
- yes, weighing and measuring ALL of my food, even condiments.
- i am following a ratio of 30% carbs, 35% fat, and 35% protein after researching macros. Been doing this for about 2-3 months.
I researched 21 day fix today, and it says (if I follow that plan, which I am not) I should be eating 1800-2200 calories a day based on my weight! I am a woman - I have NEVER been afforded that many calories!
...Which brings me to my next point. I had a brief thought of - wow, what if I am not eating enough calories? The thought of nearly increasing my intake of calories and even more weight gain had me squirming.
The truth is - everyone says just try different things until it works but (IMO) my weight really should be coming off for the amount of effort I am putting in. I really have no clue what I am doing - I just try to eat very simply, very healthfully with no additives and avoid processed food. How can that not be enough?
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Do you weigh your nut butter and avocado? I almost cried when I realized how small a 'serving' of peanut butter actually was. Apparently just because I could cram 2 servings in to one spoon didn't make it one serving!1
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yep - weight it all0
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and yes - peanut butter rules are a life travesty8
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Are you eating back all of your exercise calories? Sometimes burns can be inaccurate. If you're eating them back then consider trying without eating them back or only eating 50% back.1
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You could be over estimating your BMR, perhaps you need 1200 each day (no 1600 days) and make sure you burn some extra calories. Perhaps try something new, try a different style of cardio for a while. Make these changes for 2 weeks and be totally accurate and see what happens. I am guessing you are perhaps sedentary during the day, and maybe your exercise calories are being over estimated. I trust people when they say that they weigh their food and use accurate database entries so the problem could be in the burns department. Maybe your TDEE isn't as high as you may have been assuming when eating more than 1200.
I hope you figure it out soon! Just remember trying something for a week isn't enough time. Maybe even 2 isn't enough, I'm not sure on that.0 -
I took a quick look at your diary and saw quite a few things that weren't weighed. So many spears of asparagus isn't weighed. Half an avocado, not weighed. I learnt early to weigh everything. Portion sizes are not necessarily accurate for calories. Good example, I buy bananas and apples a lot. None of them weigh the same and the entries for a medium apple, it's half the weight of the smallish ones I buy. Same with bananas. Even prepackaged foods can vary in weight by a good deal.4
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mrsblakedavis wrote: »to address some of the below -
- yes, weighing and measuring ALL of my food, even condiments.
- i am following a ratio of 30% carbs, 35% fat, and 35% protein after researching macros. Been doing this for about 2-3 months.
I researched 21 day fix today, and it says (if I follow that plan, which I am not) I should be eating 1800-2200 calories a day based on my weight! I am a woman - I have NEVER been afforded that many calories!
...Which brings me to my next point. I had a brief thought of - wow, what if I am not eating enough calories? The thought of nearly increasing my intake of calories and even more weight gain had me squirming.
The truth is - everyone says just try different things until it works but (IMO) my weight really should be coming off for the amount of effort I am putting in. I really have no clue what I am doing - I just try to eat very simply, very healthfully with no additives and avoid processed food. How can that not be enough?
I'm 5'6" 175 lbs with an active lifestyle and I eat around 1700-1800 calories a day, so it doesn't seem too far fetched that it gives you that kind of a range. Of course, it's also going to depend on your activity level. For a while I was eating around 1300-1400 calories thinking I had to eat that low to lose weight, but I upped my calories and moved more. I'm still able to lose weight. Use an online calculator to figure out what your TDEE is based on your activity level. I don't know your stats but I put in generic stats other than your weight and height in a TDEE calculator based on a sedentary lifestyle and it said about 2,100 calories for TDEE. 2400 calories if you're lightly active. Again, those are rough estimates since I don't know your age or activity level.0 -
good idea on the portions and the TDEE - I will try that. I come from a background of fast food, horrible processed food, sodas around the clock, terrible snacks and whole pizzas. It's so hard to think that eating eggs, salads, fish, nuts, avocados, protein shakes, and fruit would make it so difficult to get your weight to budge lol0
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Portion sizes really do matter - even with "healthy" food.
Avocado, nuts etc are great foods and full of nutrients but they are fairly calorie dense, so paying close attention to amounts matters much more for these foods than for celery or baby spinach.
I know it seems counterintuitive that foods like this could make you put on weight, but calories ARE calories (ie. a measurement of energy). It's great that you've made these changes to be eating foods that are full of nutrition though. I'm definitely not saying eat all pizza, but variety is important and I do think there's room for pizza now and again (eg. tonight, it's already logged in my diary!).
I also think the most important thing is consistency. Finding a way to eat that makes you feel good, don't eat too much (ie watch portions) and then just keep on going.4 -
So TDEE total is 2221 - and it told me to take 20% of that figure for weight loss. So my total cals based on that should be 1776. Would that be right? 500 cals more than what I eat now?0
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I know when my calories are too low I plateau. Im 5'7" and eat at least 1600 calories a day. I have a range if 1600-1900 depending on my activity that day. In just under 60 days Ive lost 5lb and gained muscle mass because I have the fuel to work out. I think it's about balance and healthy ranges that are sustainable. This is my experience.
I lost 80lbs with this formula a few years ago. When I first started gaining back I cut my calories too much and was tired and discouraged. Several months later here I am going back to the slow and steady pace that works.0 -
Yes, go see a nutritionist. You're going to get all kinds of advice in a community forum -- some of it good, some of it much less so. Find an expert and work with that person to accomplish your goals without the shotgun approach. You should be losing on whole grains and chicken. If you're not, something else is wrong. A nutritionist along with fitness coach can help you figure out what that may be.1
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PiperGirl08 wrote: »Yes, go see a nutritionist. You're going to get all kinds of advice in a community forum -- some of it good, some of it much less so. Find an expert and work with that person to accomplish your goals without the shotgun approach. You should be losing on whole grains and chicken. If you're not, something else is wrong. A nutritionist along with fitness coach can help you figure out what that may be.
No. If you are going to see anyone, see a registered dietitian. Anyone can call themselves a nutritionist.
But honestly, why spend money to see a specialist when the simplest things (weighing portions) haven't been tried first?I know when my calories are too low I plateau. Im 5'7" and eat at least 1600 calories a day. I have a range if 1600-1900 depending on my activity that day. In just under 60 days Ive lost 5lb and gained muscle mass because I have the fuel to work out. I think it's about balance and healthy ranges that are sustainable. This is my experience.
I lost 80lbs with this formula a few years ago. When I first started gaining back I cut my calories too much and was tired and discouraged. Several months later here I am going back to the slow and steady pace that works.
nope, science doesn't work like that. If you are in a deficit, you will lose.4 -
mrsblakedavis wrote: »......So my total cals based on that should be 1776. Would that be right? 500 cals more than what I eat now?
If you aren't losing weight then what you think you are eating now is not correct. You need to change this mindset. Dont start eating 1776 calories now unless you Weigh EVERYTHING and see how many calories you are truly eating. Don't cheat yourself by logging entries that are not by weight. make sure you are counting all of your dressings and all of the oils you use. even if its a teaspoon of olive oil, record it by weight. Same for your eggs. The size of eggs can vary massively.
Having said all of this don't be disheartened. Once you learn to log accurately its easy.2 -
The first week on your low carb diet you was "inducing a state of Ketosis" the weight you lost was all retained water. Ketosis always works regardless of the person and weight. Your body is more than efficient enough to switch to burning sugar for fuel to tapping into your fat storage. It usually takes anywhere to 2-12 weeks for your body to transition into becomming adapted" into "fat burning mode" your body Hasto go through alot of changes in this period. 1 week is not enough to get your body to switch to burning fat instead of sugar. You havto give it time for the full benefits of it. Understand even though a ketogenic way of eating is nessecerey for people with certain medical conditions I wouldent reccomend it for a sustained period of time. Use it as a tool. stay in a caloric deficit & implement interval cardio traning & HIT weight training. Don't cut calories too much either stay in a optimal deficit don't go extreme. & rest more. There's nothing more to it.0
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The first week on your low carb diet you was "inducing a state of Ketosis" the weight you lost was all retained water. Ketosis always works regardless of the person and weight. Your body is more than efficient enough to switch to burning sugar for fuel to tapping into your fat storage. It usually takes anywhere to 2-12 weeks for your body to transition into becomming adapted" into "fat burning mode" your body Hasto go through alot of changes in this period. 1 week is not enough to get your body to switch to burning fat instead of sugar. You havto give it time. Understand even though a ketogenic way of eating is nessecerey for people with certain medical conditions I wouldent reccomend it for a sustained period of time. Use it as a tool. stay in a caloric deficit & implement interval cardio traning & HIT weight training & rest more. There's nothing more to it.
A keto diet will not work if she is not in a calorie deficit.2
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