Is natural sugar hindering my weight loss?
echolimacharlie
Posts: 7 Member
I am on 1200 cal per day and always go over my sugar allowance from fresh vegies and a max of 2 peices of fruit. I can't seem to lose those last 5kg. Is my eating too many natural sugars hindering my weight loss? Any ideas to lose those last 5kgs?
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Replies
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The last 10lbs are usually the hardest. If you were in calorie deficit long enough, your metabolic rate adjusts for intake. Have you tried increasing the intensity of your physical activity?
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No, sugar does not hinder weight loss, only excess calories do. Are you losing any weight?
For the last 5kgs, it's going to be a slow process. Aim to lose .5lbs per week (1/4 kilo?).
Also, for must accuracy, as your deficit will be small, use a food scale for ALL food that isn't a liquid. It is best to weigh food in its raw state in grams for accuracy.8 -
Yes, l weigh my food relgiously. I exercise 2-3 times a week for 1 hour on treadmill jogging. I have started doing this on the highest incline setting my old tradmill allows.0
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Do you hold on? If so, then you're taking away the actual resistance.echolimacharlie wrote: »Yes, l weigh my food relgiously. I exercise 2-3 times a week for 1 hour on treadmill jogging. I have started doing this on the highest incline setting my old tradmill allows.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Maybe you are overestimating your calorie burn4
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Have you been losing any weight? Have you stalled, if yes, how long?
What are your stats (age, height, current weight, goal weight?)
Increasing the intensity of exercise can cause temporary fluid retention/water weight.2 -
I'm no expert but I could suggest for exercise trying high intensity (HIIT) cardio and really focus on more strength and muscle building than just cardio. Muscles burn more calories than fat so maybe that could help. Another thing some people do is intermittent fasting so you could look into that.2
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Have you recalculated your calorie allowance to account for the weight you've already lost? (As you lose weight, you need fewer calories.)3
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lynn_glenmont wrote: »Have you recalculated your calorie allowance to account for the weight you've already lost? (As you lose weight, you need fewer calories.)
She's already eating at a 1200 calorie limit. Mfp won't (and shouldn't) let her go below that.
eta: edited so the sentence makes sense. smh1 -
Look_Its_Kriss wrote: »brichards_ wrote: »I'm no expert but I could suggest for exercise trying high intensity (HIIT) cardio and really focus on more strength and muscle building than just cardio. Muscles burn more calories than fat so maybe that could help. Another thing some people do is intermittent fasting so you could look into that.
If shes trying to lose, how is she gonna add enough muscle to significantly impact her daily burn?
This. Beyond newbie gains and those that are overweight-obese, OP is not going to be putting on muscles with their calorie goal.
Other than that, weight lifting or resistance training of some sort will help with body composition. OP may not see the number on the scale go down, but will see desirable visible results.3 -
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I dont hold onto the treadmill...l swing my arms. I weigh my food in raw state. I am 49yrs, weigh 62kgs and 168cm tall. My goal is 55kgs. I have stalled for almost 2 months now. I am not big on HIIT workouts. I really feel like throwing in the towel...it's hard work!0
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Why are you aiming for such a low body weight? You are already at a healthy weight for your height?2
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Tape measure - Ditch the scales when your exercising loads and are low weighted you are going to build muscle as they weigh the same 1lb fat 1lb muscle = the same weight the more muscle you gain the smaller you'll get on a tape measure in clothes but the scales will sts if it's not muscle it's prob not eating enough
As said weights they are better than loads cardio more muscle more cals burnt0 -
echolimacharlie wrote: »I dont hold onto the treadmill...l swing my arms. I weigh my food in raw state. I am 49yrs, weigh 62kgs and 168cm tall. My goal is 55kgs. I have stalled for almost 2 months now. I am not big on HIIT workouts. I really feel like throwing in the towel...it's hard work!
Why would you throw in the towel at this point? At the very least, if you're frustrated, just take a break and maintain for awhile. No need to completely give up and let yourself go...Or maybe that's what you meant by throw in the towel - just stop and maintain. I can't tell. Most of the time when people say they are giving up, they don't just stop and maintain, they give up completely and totally backslide. Sorry if I misunderstood what you meant!
Your current weight is well within the healthy range for your height. Maybe you are close enough to goal that you don't really need to lose anymore weight, and you just need to think about body re-composition instead...?2 -
Yes, fruit can stall your weight loss. Sugar, whether it comes from fruit or soda, can spike insulin levels and inhibit your progress. My suggestion, cut out the sugar for a couple weeks and see if it helps.0
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The last ten pounds are definitely the hardest. Your body is getting comfortable with its thin self, and doesn't really have much to let go of. If you only have 5kg to go, why not start upping the calories a bit. Ease yourself into your maintenance calories. There's no reason to be super aggressive for those last few kgs.0
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forloveorpain wrote: »Yes, fruit can stall your weight loss. Sugar, whether it comes from fruit or soda, can spike insulin levels and inhibit your progress. My suggestion, cut out the sugar for a couple weeks and see if it helps.
No.9 -
Tape measure - Ditch the scales when your exercising loads and are low weighted you are going to build muscle as they weigh the same 1lb fat 1lb muscle = the same weight the more muscle you gain the smaller you'll get on a tape measure in clothes but the scales will sts if it's not muscle it's prob not eating enough
As said weights they are better than loads cardio more muscle more cals burnt
am I reading this right? you think she is either gaining muscle (walking on a treadmill) or needs to eat MORE to lose weight?2 -
forloveorpain wrote: »Yes, fruit can stall your weight loss. Sugar, whether it comes from fruit or soda, can spike insulin levels and inhibit your progress. My suggestion, cut out the sugar for a couple weeks and see if it helps.
It doesn't, though. I used to believe that mess too. It led me to failure many times. I "couldn't" give up sweets no matter how hard I tried, therefore I "couldn't" lose weight, so what was the point? Best thing I ever did was start counting calories and moderating my sweets. No, I still can't eat the whole sleeve of oreos because then my diet wouldn't be balanced, but yes, I could have a few oreos and still lose weight.3 -
forloveorpain wrote: »Yes, fruit can stall your weight loss. Sugar, whether it comes from fruit or soda, can spike insulin levels and inhibit your progress. My suggestion, cut out the sugar for a couple weeks and see if it helps.
This can be a factor for some with insulin resistance (PCOS, NAFLD, T2D, prediabetes, Alzheimers) or those with T1D. Lowering insulin levels can assist with weight loss but high insulin levels is not often the main driver behind slowed weight loss in the healthy...
I suspect slower losses it is more to do with being only 10lbs from goal. Those are harder to lose sometimes. You could try cutting natural sugars down to see if it helps but my guess is that you just need patience.0 -
Yes, natural sugar is terrible for weight loss. That's why I only get my sugars from chocolate, ice cream and vividly coloured children's confectionery.
(no, OP, the only thing that can stop weight loss is eating too much. And water retention, but if you've stalled for more than 4-6 weeks then it isn't that).9 -
CattOfTheGarage wrote: »Yes, natural sugar is terrible for weight loss. That's why I only get my sugars from chocolate, ice cream and vividly coloured children's confectionery.
Have you tried just having spoonfuls of sugar?
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double post0
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forloveorpain wrote: »Yes, fruit can stall your weight loss. Sugar, whether it comes from fruit or soda, can spike insulin levels and inhibit your progress. My suggestion, cut out the sugar for a couple weeks and see if it helps.
This can be a factor for some with insulin resistance (PCOS, NAFLD, T2D, prediabetes, Alzheimers) or those with T1D. Lowering insulin levels can assist with weight loss but high insulin levels is not often the main driver behind slowed weight loss in the healthy...
I suspect slower losses it is more to do with being only 10lbs from goal. Those are harder to lose sometimes. You could try cutting natural sugars down to see if it helps but my guess is that you just need patience.
Even with insulin resistance, if calories coming in are lower than calories going out, body weight will eventually reduce.5 -
Tacklewasher wrote: »CattOfTheGarage wrote: »Yes, natural sugar is terrible for weight loss. That's why I only get my sugars from chocolate, ice cream and vividly coloured children's confectionery.
Have you tried just having spoonfuls of sugar?
No no! That will make her an ADDICT! @CattOfTheGarage, I BEG you, do not do this!0 -
Tacklewasher wrote: »CattOfTheGarage wrote: »Yes, natural sugar is terrible for weight loss. That's why I only get my sugars from chocolate, ice cream and vividly coloured children's confectionery.
Have you tried just having spoonfuls of sugar?
No no! That will make her an ADDICT! @CattOfTheGarage, I BEG you, do not do this!
Is it OK if I put it in my tea? Or does it have to be in crystals to make me addicted?1 -
CattOfTheGarage wrote: »Tacklewasher wrote: »CattOfTheGarage wrote: »Yes, natural sugar is terrible for weight loss. That's why I only get my sugars from chocolate, ice cream and vividly coloured children's confectionery.
Have you tried just having spoonfuls of sugar?
No no! That will make her an ADDICT! @CattOfTheGarage, I BEG you, do not do this!
Is it OK if I put it in my tea? Or does it have to be in crystals to make me addicted?
The only way to safely eat sugar is to pair it with plenty of fat. The chocolate and ice cream you're already eating are perfectly safe.2
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