Struggling to loose weight
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One 1400 cheat meal would wipe out my entire week's deficit, putting me in maintenance. That's IF if logged everything else completely accurately that week. So, change that. Then you were on holiday for a week and (I'm just guessing) didn't accurately log food for that week, probably had some alcohol, maybe more sweets. Unless you prepared the food yourself, no way it was logged accurately.
You've been at this for three months - I have no idea how accurate you are and how consistent you are, but I'm sure you will find your answer in that flow chart above.
Consistent accurate logging over TIME is what will get you results. Don't get discouraged, you can do it.3 -
Are you logging everything? I see a couple of days that just have 150ish calories. On the other hand, you've got some days where you are over (one by 1,100 calories). I think consistent logging and hitting your goal is the best strategy here.3
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janejellyroll wrote: »Are you logging everything? I see a couple of days that just have 150ish calories. On the other hand, you've got some days where you are over (one by 1,100 calories). I think consistent logging and hitting your goal is the best strategy here.
Ignore from the 15th for 1 week as I was away. Id say I really stick to plan, apart from on a Saturday when i have a cheat meal. But sometimes i cant log it due to it being a chippy, or a meal at a resturant. Maybe i need to do what someone else said previous in the post and rather than having 1300 a day, have 1200 and save 100 a day so on a Saturday i have 700 left to play with
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cmriverside wrote: »One 1400 cheat meal would wipe out my entire week's deficit, putting me in maintenance. That's IF if logged everything else completely accurately that week. So, change that. Then you were on holiday for a week and (I'm just guessing) didn't accurately log food for that week, probably had some alcohol, maybe more sweets. Unless you prepared the food yourself, no way it was logged accurately.
You've been at this for three months - I have no idea how accurate you are and how consistent you are, but I'm sure you will find your answer in that flow chart above.
Consistent accurate logging over TIME is what will get you results. Don't get discouraged, you can do it.
Thanks so much, this chat has been so helpful!0 -
I think your best bet is to be more consistent with logging. Also, I don't see a lot of fruits and vegetables, eating a bit more healthy could help you too..(not criticizing, just a suggestion) Also, are you meal planning? I know sitting down on Sunday and writing down what I'm going to eat for the entire week really helps as well.2
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janejellyroll wrote: »Are you logging everything? I see a couple of days that just have 150ish calories. On the other hand, you've got some days where you are over (one by 1,100 calories). I think consistent logging and hitting your goal is the best strategy here.
Ignore from the 15th for 1 week as I was away. Id say I really stick to plan, apart from on a Saturday when i have a cheat meal. But sometimes i cant log it due to it being a chippy, or a meal at a resturant. Maybe i need to do what someone else said previous in the post and rather than having 1300 a day, have 1200 and save 100 a day so on a Saturday i have 700 left to play with
If you aren't logging some meals, specifically higher calorie ones, you could easily be wiping out any deficit you're creating the rest of the week and not realizing it. When you're closer to goal, sometimes one meal is all it can take to keep you out of a deficit.3 -
Agree with the advice to tighten up your logging. It is sadly easy to wipe out a week's worth of deficit in one big meal. Also be sure you're grabbing accurate database entries. I saw an entry for a sandwich that was measured as 0.5 cup. Some of the calorie counts for the food described look on the low side to me. I see lots of sodium (not a problem, per se, but water retention can mask losses).
ETA, one day you had McDonald's you logged 8 oz of Fanta Orange Medium as 160 calories. Did you really only drink 8 oz? That's quite possible, but 8 oz is is pretty tiny soda and those calories add up in a hurry. Also, I don't know about Fanta, but 12 oz of Dr. Pepper (my sugar soda of choice!) is 150 calories. Just wanted to point out that one specific example for your consideration
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I'd say keep eating 1300 calories a day and maybe incorporate 1-2 days of strength training. You really would only have to lift 30 minutes, so for an extra hour of lifting a week that should really help you. Also, if you're eating fast food on your cheat meal the sodium is going to contribute to your fluctuations. I can go from X amount of weight to X+5 within 24 hours even though I didn't eat enough to warrant that. It all depends on a) what you eat b) the form of exercise you were just doing c) normal bodily functions (like that time of the month). Just keep at it girlfriend, work some exercise in there (that way you can eat more). I personally have plateaued so I need to up my calories by 500 (I'll gain a little) and then work my way back down once my metabolism has adjusted, because going below 1,500 for me is not going to happen, especially since I lift and do cardio.1
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Are you measuring your body? It could be you gaining muscle or water weight???? Focus on NSV and keep it consistent.1
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I agree with @janejellyroll , it comes down to accurately logging to know where the issue is when you're not having as much success as you should be seeing. Those missing days for a week could put you behind a week or two in loss. If this is covered in your instagram I apologize, it's blocked at my work and I cannot see it.
Eating out, obviously you know calories were over but the sodium can keep you behind for days. I had a few ounces of ham every day a few weeks ago and apparently my scale knew it. Ugh, it went up and took a few days to come back down to reality. Also, the calories when eating out are unfortunately a guesstimate. If they added more or less of meat, condiments, etc or less than normal it can be off.
I'd say may sure your log entries are on point as accurate as you can (double check labels vs MFP entries as they are user-entered and can be inaccurate), stay with at least the 1300 it seems strange but in my experience the more calories the better loss, eat back 50% of calories burned (as MFP is built that way) and keep at it don't give up!3 -
Thanks so much everyone. The sandwich was entered quickly on Sunday. I ended up having two naughty days. But if you look back the weeks before my holiday. I think im really accurate. Maybe the cheat meal on a Saturday night needs scrapping or re thinking. I just need to focus.
Oh also the mc donalds fanta im unsure of, as i typed in medium fanta and that come up.
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Thanks so much everyone. The sandwich was entered quickly on Sunday. I ended up having two naughty days. But if you look back the weeks before my holiday. I think im really accurate. Maybe the cheat meal on a Saturday night needs scrapping or re thinking. I just need to focus.
Oh also the mc donalds fanta im unsure of, as i typed in medium fanta and that come up.
Are you in the UK? According to the quick internet research I just did, a medium McDonald's drink is 400 ml in the UK. That's 13 ounces, so you had five more ounces than you logged. By itself, it isn't much. But if this is something that is happening regularly across different entries, it could help explain why you're struggling.0 -
Also how come sodium effect a diet?0
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Wow I just followed mfp after the search for it. It just shows you can mess up due to people doing false entries !! Ill have to start double checking everything. Xjanejellyroll wrote: »Thanks so much everyone. The sandwich was entered quickly on Sunday. I ended up having two naughty days. But if you look back the weeks before my holiday. I think im really accurate. Maybe the cheat meal on a Saturday night needs scrapping or re thinking. I just need to focus.
Oh also the mc donalds fanta im unsure of, as i typed in medium fanta and that come up.
Are you in the UK? According to the quick internet research I just did, a medium McDonald's drink is 400 ml in the UK. That's 13 ounces, so you had five more ounces than you logged. By itself, it isn't much. But if this is something that is happening regularly across different entries, it could help explain why you're struggling.
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Wow I just followed mfp after the search for it. It just shows you can mess up due to people doing false entries !! Ill have to start double checking everything. Xjanejellyroll wrote: »Thanks so much everyone. The sandwich was entered quickly on Sunday. I ended up having two naughty days. But if you look back the weeks before my holiday. I think im really accurate. Maybe the cheat meal on a Saturday night needs scrapping or re thinking. I just need to focus.
Oh also the mc donalds fanta im unsure of, as i typed in medium fanta and that come up.
Are you in the UK? According to the quick internet research I just did, a medium McDonald's drink is 400 ml in the UK. That's 13 ounces, so you had five more ounces than you logged. By itself, it isn't much. But if this is something that is happening regularly across different entries, it could help explain why you're struggling.
It may not necessarily be false -- it could be outdated or it could be true for another country. There's no way of knowing, which is why I typically double-check (especially for things I am going to eat more than once).0 -
I'm far from an expert, but my two cents would be to watch your sodium intake. 2300 is the max recommended amount and you seem to either hit that or exceed it on a fairly regular basis. Too much sodium can cause you to retain water (which would cause the number on the scale to be higher). Maybe start with that and good luck! 0
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Also how come sodium effect a diet?
Depends on how your body reacts to in in terms of water weight. Say you actually lost 1 lb last week, but the day before weigh-in you had a sodium-heavy meal that caused you to retain 1.5 lbs of water weight overnight (easily possible). When you hop on the scale the next morning, instead of seeing the 1 lb you lost, you see a net increase of .5 lb and suddenly the world sucks and you hate dieting and go out and eat ALL the chocolate because hey, you gained weight anyway. Or not
But you get my drift, I hope... 2 -
I would ditch the weekly cheat meal. Unless maybe you want to eat slightly less calories for the rest of the week and then use them on your cheat day. But even then, logging accurately when you've eaten at a restaurant can be hard and it can throw off your weekly calorie count more than expected. You may end up eating so many more calories than you think that it ruins your deficit for the week.
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I agree with ditching the weekly cheat meals if you want to consistently lose. Also if you can't log it in MFP right away put it down on paper.
I have been doing the same thing, down one week up the next. I was telling myself I was logging everything and then I started really looking. The coffee creamer that I skipped logging was 50 calories, the life savers were 60 (4 a day approx). That's 100+/- calories I wasn't considering. I am now logging everything that passes my lips. It is quite the wake up call. Measure everything too. Calories add up quickly.
Good luck!1 -
Weigh and log your food accurately and stop with the cheat days. It's pretty much that simple. Aim for 1lb a week, be happy if you lose it faster, but the closer you get to your goal weight the harder it's going to be to lose weight, so you are going to have to be super accurate with your calories, and the cheat days will screw everything up. My suggestion is stick to a plan til you hit your goal weight, then slowly ramp up your calories to maintenance, then you can eat more of the stuff you like within reason. You don't sound like you have a lot left to lose.1
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I agree with the suggestions to stop the cheat day. Well, you don't have to stop it, but you have to account for it. So if you want to have one high calorie day per week, that's totally fine, but you still need to log everything you eat that day, and make sure that for the week you are maintaining a deficit. There's nothing wrong with banking some calories each day to use for a 'cheat' day, it's the overall trend of being at a deficit, not hitting the deficit every single day that matters. For example, yesterday I think I was about 600 cals over my net goal, but I'm not worried about it because I know for the rest of the week I'll end up that much under across the rest of the days.1
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Ok so I looked through your journal for the past week. A few clarification questions: What are egg muffins? Are these a recipe? It says you had one serving. If it was a recipe, then you probably had your serving standarized out, but if it was just a random entry, a serving could vary wildly.
You had 2 grams of butter?
What is the m&S sunblush tomato & mozzarella salmon parcels?
When you had the McDonalds meal, did you have any ketchup? Are you adding anything to your sandwiches? Do you drink any coffee and add sugar or creamer to it? Do you fix your eggs in butter or oil? All condiments should be counted!
As for your logging:
March 28-1300
March 27: 870- Did you eat anything else, or where you compensating for the day before?
March 26: 2,500
March 25: 1700
March 24: 1,200- How did you determine the serving of chicken curry?
March 23: 1,700
March 22: 156 calories- is all you ate on this day 2 eggs?
March 21: 156 calories- is all you ate 2 eggs?
I excluded March 21 and 22 because I am having a lot of trouble believing you only ate 2 eggs on both days.
I averaged out March 23-March 28. You are eating an average of 1,545, which is underestimating because I rounded all your calories down to make the numbers easier to work with. Unfortunately you are not eating the 1,200 you are eating more, which is likely why you are not losing weight. You are most likely eating at your maintenance.
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Ok so I looked through your journal for the past week. A few clarification questions: What are egg muffins? Are these a recipe? It says you had one serving. If it was a recipe, then you probably had your serving standarized out, but if it was just a random entry, a serving could vary wildly.
You had 2 grams of butter?
What is the m&S sunblush tomato & mozzarella salmon parcels?
When you had the McDonalds meal, did you have any ketchup? Are you adding anything to your sandwiches? Do you drink any coffee and add sugar or creamer to it? Do you fix your eggs in butter or oil? All condiments should be counted!
As for your logging:
March 28-1300
March 27: 870- Did you eat anything else, or where you compensating for the day before?
March 26: 2,500
March 25: 1700
March 24: 1,200- How did you determine the serving of chicken curry?
March 23: 1,700
March 22: 156 calories- is all you ate on this day 2 eggs?
March 21: 156 calories- is all you ate 2 eggs?
I excluded March 21 and 22 because I am having a lot of trouble believing you only ate 2 eggs on both days.
I averaged out March 23-March 28. You are eating an average of 1,545, which is underestimating because I rounded all your calories down to make the numbers easier to work with. Unfortunately you are not eating the 1,200 you are eating more, which is likely why you are not losing weight. You are most likely eating at your maintenance.
Egg muffins are a recipie on my account. Ill attach a picture. I weighed everything.
Yes 2g of butter on fish, which i weighed correctly.
It was a peice of salmon with pesto mozzelra and a sundried tomato (not pastry0 -
Ah I wrote so much more and it wouldnt post!
The Mcdonalds was just the double cheeseburger a large fries and medium fanta. And I only drink water (and the odd diet coke)
Like I said on a previous post I was away 15th-22nd so that week isnt accurate at all. The previous weeks all before the holiday are spot on.
Haha I only put the eggs in as wanted to keep my MFP streak going0 -
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Ah ok. Overall I think your logging looks good and seems accurate. A lot of things are in grams which is good.
Please post that egg recipe, I would like to see how you determine portions.
Is M&s a restaurant?
What is your goal weight again, and what kind of weight loss numbers are you expecting to see?
I know this is probably annoying to hear but please be patient and consistent, but I do think you are the track to success!
Haha at logging the eggs! I have heard just logging in keeps the streak going too.1 -
uogofatcat wrote: »Ah ok. Overall I think your logging looks good and seems accurate. A lot of things are in grams which is good.
Please post that egg recipe, I would like to see how you determine portions.
Is M&s a restaurant?
What is your goal weight again, and what kind of weight loss numbers are you expecting to see?
I know this is probably annoying to hear but please be patient and consistent, but I do think you are the track to success!
Haha at logging the eggs! I have heard just logging in keeps the streak going too.
Sorry m&S is Marks and Spencer a food store.
I started at 12.2 and would love to get back to 9.8 but id be happy to set my goal at the min to 10.7.
Omg im so silly!!0 -
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Like everyone said, log and weigh EVERYTHING. You said your weight loss is taking forever but my opinion is weight loss is not an overnight occurrence. Losing weight slowly will be more sustainable in the long run I've learned. ANY loss is a loss and worth being proud of.1
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Get moving, it's pretty simple.
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