Not losing weight 6 miles of walking atleast 3 times a week
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mrsghosh
Posts: 48 Member
After a miscarriage in July I gained 180 to 192..I became anemic, took medications for it and finally feeling good. So I have not worked out for 3 months with all the sad things going on. Decided to start workout but since I gained pounds I started off with walking for 2 hrs which will come to 5 to 6 miles. Also watched my food intake cut back on white rice and including salads for meals. The lowest I saw in the past month was 187 otherwise I just see 189 or 190 which is discouraging. I know weight loss is not magic but am too frustrated with scale not moving. I started feeling like walking does not help me and may be I have to start a diff activity. Just venting here and please give your support and advice that will give me a boost. Thanks in advance!!
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Replies
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Not losing weight just means that you're eating too much. The amount of calories you consume need to be less than what you burn.26
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Are you counting calories and logging everything with as close to 100% accuracy as possible (i.e. using a food scale)?14
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Not using food scale but my day looks like this: 1 cup oatmeal in morning , veg salad sometimes quinoa with veg lentils for lunch and wheat Roti and veg. 2 coffee plus 2 snack1
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It also sounds like you're not eating enough calories. How many cals does MFP say to eat?5
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You need to start measuring and logging your food and make sure you are in a caloric deficit. Even if you were running marathons every day if you were eating as many or more calories as you burn you still wouldn't lose weight.
Make sure you are fully healed though before going into a caloric deficit- its harder to heal when eating fewer calories.
I would suggest you use a mild to moderate calorie deficit to start- somewhere between 250 to 500 calories less than daily maintenance. You can find your daily maintenance calories by using a TDEE calculator (there's several free ones online).8 -
You need to start logging. Until you do you have no idea how much you are eating.13
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1400.is the calories goal1
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Sorry to hear about your miscarriage. I would say what everyone above is but I am going to go a different route. Let's say you are logging all your foods and not eating more. 6 miles is a lot every day and you definitely should be losing some weight. Sometimes stress stops us from weight loss. You did just go through something very traumatizing. Also I would throw a little jog in the mix during your walk. Street light to street light. Walk to a street light, then jog to the next and repeat. You will get your heart rate up and the pounds will go down. Good luck.16
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When I followed the same pattern 2014 I lost 30 lbs after second delivery. But this time around the same diet is not working. But noting all your suggestions to see where I am doing wrong. Sometimes I feel may be the hormones imbalance may cause this due the miscarriage but am not sure.1
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Quinoa is actually quite calories dense. A very small serving adds up very quickly. (Sigh ...)
Until you really know how much you're taking in, it's hard to figure the numbers out.
Exercise is for fitness--weight loss is all about food. While exercise can help create a little extra room with what you can eat, you can't rely on it solely to create your deficit.13 -
Have you talked to your doctor about the hormonal imbalance?3
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Believe me you really need to track to see results in this type of situation- I had a similar one. I put on 20 pounds after some female health issues and a hysterectomy. Once I was feeling healthy I started walking then going on hikes, doing a little yoga, eating clean, etc. but I barely lost any weight and kept regaining it anyways.
Then I joined a gym, got a personal trainer and did weight lifting 3 times a week plus cardio and my walks and hikes... still no weight loss!
I was very frustrated thinking how could it be I'm active & working out and eating right and just not losing weight?!
But as soon as I started tracking & counting calories I realized I was eating a lot more calories than I should be - with snacking, using too much oil or butter for cooking, eating high calorie foods that I thought were healthy... it all adds up. Also the more I exercised the more hungry I was, and the more I ate so I was never in a caloric deficit.
Do yourself a favor and just figure out what your calories should be and track your food. It will be so much easier and actually work. (Do continue to walk & exercise though, and do more as you feel strong enough. It's not absolutely necessary but it does help and feels great).17 -
So sorry to hear of your miscarriage.
I won't restate the previous recommendations of food intake. can you up the intensity of your walks? Walk/ jog? Use a heart monitor if you have one or can borrow one, this will give a better picture of how hard you are working. And like it is important to measure food ....measure your distance and intensity of exercise.
I know my personal tendency is to underestimate my intake and overestimate my output.-1 -
Not using food scale but my day looks like this: 1 cup oatmeal in morning , veg salad sometimes quinoa with veg lentils for lunch and wheat Roti and veg. 2 coffee plus 2 snack
Are you logging salad dressings? Adding anything to your oatmeal? Really the quality of the food matters very little if at all, it's the overall calories that matter. I dunno about you but I love salads, especially with lots of dressing, usually 3-6 tbsp of dressing which can, unless I buy light versions, easily add 300 or more calories to the salad. Oil and vinegar dressings are just as bad, 1 tbsp of extra virgin olive oil is 120 cals, so 2-3 tbsp of that type of dressing may be healthy for you but it can be over 300+ calories easily. Add honey or syrup to oatmeal, sugar, etc. and bam more calories. I had to start weighing my condiments to get them under control. I also switched to lower calorie vinegar based dressings which helped drop the calories a bunch. Light or low fat dressings can be helpful as well. My wife loves to add nuts and seeds to her salads which ups the calories even more. Quinoa, at least every brand/recipe/mix I've used/eaten/etc. is usually fairly high calorie but a good source of protein.
Just some thoughts. A food scale is cheap on Amazon, usually you an even find them under $20, I think mine was $24 delivered.
As far as the walking you're doing good with that, keep it up. Maybe walk faster if you want to burn more calories. Usually where there is plenty of exercise, like in your case, but the weight is not going down, it's the food that isn't accurately being logged.10 -
After a miscarriage in July I gained 180 to 192..I became anemic, took medications for it and finally feeling good. So I have not worked out for 3 months with all the sad things going on. Decided to start workout but since I gained pounds I started off with walking for 2 hrs which will come to 5 to 6 miles. Also watched my food intake cut back on white rice and including salads for meals. The lowest I saw in the past month was 187 otherwise I just see 189 or 190 which is discouraging. I know weight loss is not magic but am too frustrated with scale not moving. I started feeling like walking does not help me and may be I have to start a diff activity. Just venting here and please give your support and advice that will give me a boost. Thanks in advance!!
The part you left out in this description is the calories, which is the part that actually matters. How many calories do you maintain at and how many calories are you eating. If you don't know then work to figure that out and then you will have something to go off of to correct whatever the issue is.7 -
Are you meeting calories goal and logging everything you eat daily? sometimes its not easy to get the exact amount of calories in certain foods exactly right, so thats why people suggest using a food scale to weight foods like quinoa.
Logging the calories worked for me.
I didn't do any extensive walking or cardio type excersize. I did some simple body weight excersizes every morning.
There are various ways to excersize, but your calotie intake is what is most important for weight loss. It should be 200 or 300 less than your TDEE for you to lose reasonably.
Best wishes.0 -
I'm very sorry for your loss.4
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Aaron_K123 wrote: »The part you left out in this description is the calories, which is the part that actually matters. How many calories do you maintain at and how many calories are you eating. If you don't know then work to figure that out and then you will have something to go off of to correct whatever the issue is.
I confess it took me several posts to understand the concept of calories, I did have a very long duh about that, but thanks to all of you it's sinking in
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