Exercising but not losing weight at all

typtop
typtop Posts: 14 Member
in Health and Weight Loss
It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
Night: edameme, 2 hardboiled eggs, 1-2apples

As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos
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Replies

  • merbear787
    merbear787 Posts: 82 Member
    Hi! Do you track your calories? Even with all your running (great job by the way!!) it's all about how many calories you're eating. If you're eating more than you're burning than you won't lose weight.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    typtop wrote: »
    It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
    Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
    Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
    Night: edameme, 2 hardboiled eggs, 1-2apples

    As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos

    You're eating too much if you're not losing. I gained 30 pounds over a 5 year period while running because I ate too much.
  • Cbestinme
    Cbestinme Posts: 397 Member
    Agree with the advice above to log your food daily and start tracking the nutrients you are taking (proteins, carbs, fat, sugar). From what you list above you may be taking in more sugar than you may need (according to your list you are eating about 6 apples a day -is that correct?). Are you by chance drinking juice or soda as well?

    You may also consider switching to whole grains (eg whole wheat bread, brown rice etc). You may not be getting enough protein and/or healthy fats. Those two things (proteins and healthy fats) may help you feel satiated for a longer period. It sounds like you have a very good exercise program. You may need to tweak your food intake. Good luck!
  • SalehAlhrbi1989
    SalehAlhrbi1989 Posts: 2 Member
    I think you, you might lose some weight in a form of fat and turns into a muscle. Some people believe in numbers that appears in a scales and they don't do the actual measurement of their body which is a waist as well as hips.
  • typtop
    typtop Posts: 14 Member
    I do track my calories however I would begin in the morning and lose count afterwards especially when consuming cereals because it's so tedious. And (not sure if anyone experiencd the same thing) if i see my calories overshooting, I just stop. I know this is bad but this cycle repeats everyday despite knowing what I need to do. By the way, does anyone know of any food I can eat in the morning to feel fuller? I've tried eating eggs, eatig oatmeal etc but it doesnt seem to keep me full:( About the coconut, it's thai botak coconut and I always feel full after drinking the water and eating the flesh which was why I felt it was okay so long as i feel full, perhaps other healthier recommendations?
  • mostfahabib7475
    mostfahabib7475 Posts: 12 Member
    edited October 2016

    typtop wrote: »
    It's been a whole month since I started running and I've ran everyday single day without fail. I run 7.3km at around 45-50minutes everyday but I've not lost any weight at all. It might be because of my diet, but I'm not sure what to do about it. Here's what I eat usually, can anyone provide suggestions as to what to improve? It's demoralising to see the scales not budging.
    Morning: 1-2 apples, 1 coconut (some days), 1 kiwi. 2 bowls of cereals with milk. 1 bread.
    Afternoon: Soup + Leafy vegetables + 1-2 apples/other fruits
    Night: edameme, 2 hardboiled eggs, 1-2apples

    As you can see I have a huge appetite in the morning, is that wrong? I try to not eat snacks but i do indulge in oreos or other biscuits but at most it's half a roll of packet of oreos

  • typtop
    typtop Posts: 14 Member
    SalehAlhrbi1989 wrote: »
    I think you, you might lose some weight in a form of fat and turns into a muscle. Some people believe in numbers that appears in a scales and they don't do the actual measurement of their body which is a waist as well as hips.
    Hi yes! I've realised I lost a bit of fats in my stomach areas and thighs but just a bit and it was in the initial phase of running but now it seemed to stop or even worse, going back? which was why i thought it might be due to my diet:/

  • mostfahabib7475
    mostfahabib7475 Posts: 12 Member
    Change your diet! It happened to me as well. Don't let the body gets familiar with one diet only.

    Have one day per week when you eat everything you want with small ratio ( free day) to tackle you calories burning.

    And running is useless for people like you and I.

    Do the walking or running for 30 min tops then start lifting light weight.
  • typtop
    typtop Posts: 14 Member
    @Sued0nim I do agree I should track my calories and be more meticulous and hardworking, I shall try from now on:)
  • Cbestinme
    Cbestinme Posts: 397 Member
    Oreos as well, wow, that's plenty of sugar.... with all the foods that have high sugar, maybe you are not feeling satiated...
  • Cbestinme
    Cbestinme Posts: 397 Member
    ....i think they call them empty calories?
  • typtop
    typtop Posts: 14 Member
    Sued0nim wrote: »
    LOL I totally missed the half packet of Oreos

    So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18

    18x40 = 720 calories

    I just don't get why you're surprised you're not losing weight

    You should actually be gaining

    actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)
  • PixelPuff
    PixelPuff Posts: 902 Member
    Track your calories, period. Wanna know what is tedious? Watching what you eat, and expecting to lose weight, but not. That is even more tedious than tracking... xD

    Also, small things add up. Like someone pointed out, the oreo thing adds a ridonk amount of calories. That 720? That is literally half of my day's calories to maintain my weight.
  • typtop
    typtop Posts: 14 Member
    edited October 2016
    Sued0nim wrote: »
    typtop wrote: »
    Sued0nim wrote: »
    LOL I totally missed the half packet of Oreos

    So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18

    18x40 = 720 calories

    I just don't get why you're surprised you're not losing weight

    You should actually be gaining

    actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)

    OK ..I eat cookies most days but I count and log them

    I'm now getting worried about you

    What are you doing with the cream? ;)

    i throw them away:/ it might be a waste but it's nt because I'm saving on the calories but just purely because I dislike them, wish oreo only sold the cookies
  • maidengirl_
    maidengirl_ Posts: 283 Member
    Eat in deficiency--Lose weight. It's simple.

    Diet is for weight loss. Exercise is for fitness.
  • Berkgal33
    Berkgal33 Posts: 71 Member
    I'm not an expert by any means but your body needs rest. Running EVERY day is rough on your body. Give it a day of rest. Also the protein level seems a tad low to me.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    You look to have next to no fat or protein in your diet either. This could be contributing to your hunger and need to fill up all the time on carbs.

    Are you vegetarian? Remove some apples and add some protein and fat sources, either with meat or legumes/beans and start using oils. BUT make sure to weigh and measure things and log them. Use MFP, it takes most of the tedious out of it as it does the maths for you.

    And I agree you need to pick your priority. Tediously not losing/gaining/staying overweight or spending a few minutes a day tracking and seeing results?
  • crzycatlady1
    crzycatlady1 Posts: 1,930 Member
    You're focusing on the wrong thing-you need to be tracking your calorie intake and making sure you're eating at a correct calorie deficit for your weight loss goals.
  • maidengirl_
    maidengirl_ Posts: 283 Member
    edited October 2016
    typtop wrote: »
    Sued0nim wrote: »
    LOL I totally missed the half packet of Oreos

    So 40 calories per Oreo if standard Oreo ..36 in a packet ...half a packet is 18

    18x40 = 720 calories

    I just don't get why you're surprised you're not losing weight

    You should actually be gaining

    actually, I dont know what your defn of half a packet means but mine is around 5-6 cookies w/o the cream:)

    OP, you said you eat half a pack of oreos. Half of pack would be 18 cookies because there are 36 in a pack. Focus on cleaning up your diary/log to achieve weight loss.
  • typtop
    typtop Posts: 14 Member
    VintageFeline wrote: »
    You look to have next to no fat or protein in your diet either. This could be contributing to your hunger and need to fill up all the time on carbs.

    Are you vegetarian? Remove some apples and add some protein and fat sources, either with meat or legumes/beans and start using oils. BUT make sure to weigh and measure things and log them. Use MFP, it takes most of the tedious out of it as it does the maths for you.

    And I agree you need to pick your priority. Tediously not losing/gaining/staying overweight or spending a few minutes a day tracking and seeing results?

    Hi, no im not vegetarian, i will gladly take your advice to add more beans into my diet. With everyone's advice, i realised with consistent efforts put in (logging in everyday) = results! thank you all for your constructive feedbacks:)
  • typtop
    typtop Posts: 14 Member
    edited October 2016
    maidengirl_ wrote: »
    Eat in deficiency--Lose weight. It's simple.

    Diet is for weight loss. Exercise is for fitness.

    hi, thankyou, though it's pretty obvious, i do need this reminder! i'll work towards having a better diet. and actually, what does OP mean? sorry pretty new to this
  • typtop
    typtop Posts: 14 Member
    crzycatlady1 wrote: »
    You're focusing on the wrong thing-you need to be tracking your calorie intake and making sure you're eating at a correct calorie deficit for your weight loss goals.

    so you meant i should focus more on my diet than running right? i wished i had time to plan my meals, compared to running where i could just grab my shoes and go, meals are hard to plan and prep especially with exams around the corner, but i will try to shift my focus more on dieting, thankyou
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Not losing weight = not in a deficit.

    Track your calories accurately, if you are exercising a lot you can eat back some off the calories "earned" and do this consistently.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Run more... eat less.
  • typtop
    typtop Posts: 14 Member
    trigden1991 wrote: »
    Not losing weight = not in a deficit.

    Track your calories accurately, if you are exercising a lot you can eat back some off the calories "earned" and do this consistently.

    @trigden1991 hi, about this, im unsure too, all the while i thought if i cut 400kcal, i could eat all back so long as i stay within the amount of calories i need a day (e.g. 1400kcal) and does MFP cut the amount of calories you burnt by half? it doesnt seem to register the correct amount

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