Have seen a nutritionist for a year- basically no progress
halmsafit
Posts: 47 Member
Let me start out saying that I am a 25 yo receptionist with a loud voice in my head that comes out the second I take the last bite of something "bad". In my head, bad foods are the ones not on the current meal plan. Now I know that it's not good to make foods "good or bad" but I can't help this. Over the past year my weight has yoyoed between 171 and 165. It goes up easy and down slowly. My nutritionist measures my muscle and fat and it's hard for me to lose fat. This is because of my eating. I can eat off the meal plan all day but I always feel like I need to also eat something that isn't healthy. Then I realize what I did and maybe stress myself out? I also drink (probably too much) on weekends with my boyfriend and occasionally partake in a snack at the office (birthday cupcake or a donut). My question is if I usually workout 3-4 days a week and eat exactly off the meal plan (which on here only at most is 1300 Cals) why and I still at a high weight and at 30% body fat? I lift weights and try to do cardio. I am 5'6 btw. If anyone has any tips or experience please let me know.
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Replies
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Simple answer: you aren't eating 1300 calories. How are you measuring your intake?30
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Are you counting the calories from alcohol? That can add up fast. Have you been logging everything here? There is nothing wrong with enjoying your foods, but it does need to come with a balance. Specifically you need to be in a calorie deficit (eat less than you burn throughout the day).
What type of food plan does your nutritionist have you on? Sounds like whatever it is, it doesn't really suit your lifestyle, and it's not working. Additionally, nutritionists have a wildly varying level of training. They may not be the best source of information for you.15 -
I remember how many calories roughly are in what I eat by finding out on sites like this and I usually eat the same things each day but the only time it changes is weekends! Hmmm maybe I should take my food scale to see how many oz I'm drinking and then figure up the calories! Could just enjoying wine on the weekend do that much damage?Simple answer: you aren't eating 1300 calories. How are you measuring your intake?6 -
nutmegoreo wrote: »Are you counting the calories from alcohol? That can add up fast. Have you been logging everything here? There is nothing wrong with enjoying your foods, but it does need to come with a balance. Specifically you need to be in a calorie deficit (eat less than you burn throughout the day).
What type of food plan does your nutritionist have you on? Sounds like whatever it is, it doesn't really suit your lifestyle, and it's not working. Additionally, nutritionists have a wildly varying level of training. They may not be the best source of information for you.
Right now it's-
Muscle milk shake for breakfast or egg white and veggie cups with 1 piece toast for breakfast.
Snack am and pm-rice cake with PB2,yogurt, or apple with chicken tenderloins )
Lunch - meat(usually chicken or turkey) with lots of veg and a starch
Dinner/ usually same as lunch but starch only 3 days2 -
Guaranteed if you keep doing what you are doing you will get the same results. Try changing one thing for a couple weeks and see what happens. A few ideas.
- cut down the drinking by half
- Get a food scale and weigh and log everything for two weeks
- Start a lifting program. But keep with the lifting for three months15 -
nutmegoreo wrote: »Are you counting the calories from alcohol? That can add up fast. Have you been logging everything here? There is nothing wrong with enjoying your foods, but it does need to come with a balance. Specifically you need to be in a calorie deficit (eat less than you burn throughout the day).
What type of food plan does your nutritionist have you on? Sounds like whatever it is, it doesn't really suit your lifestyle, and it's not working. Additionally, nutritionists have a wildly varying level of training. They may not be the best source of information for you.
Right now it's-
Muscle milk shake for breakfast or egg white and veggie cups with 1 piece toast for breakfast.
Snack am and pm-rice cake with PB2,yogurt, or apple with chicken tenderloins )
Lunch - meat(usually chicken or turkey) with lots of veg and a starch
Dinner/ usually same as lunch but starch only 3 days
You listed the food, but not the amounts, which is the most important thing... Do you weigh all of these things on a food scale, estimate, guesstimate etc? If you're not losing weight, then you are eating more than you think.20 -
Check this out and see if anything jumps out at you. The answer to the "why aren't i losing weight?" questions usually lie within this chart.
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You go off plan in the evening, drink too much on weekends, probably eat extra snacks with the booze, and eat office treats. These things, along with possibly misestimated portion sizes, can easily wipe out a calorie deficit.32
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I would fire your nutritionist who in an entire year can't figure out your logging issues that are causing your issues. Accurate logging that results in a calorie deficit will get that scale moving.32
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You go off plan in the evening, drink too much on weekends, probably eat extra snacks with the booze, and eat office treats. These things, along with possibly misestimated portion sizes, can easily wipe out a calorie deficit.
This. I have gone through periods of "logging a deficit", but doing everything mentioned here. It's how I maintain my weight lol.
Girl you gotta get in a deficit and fire that nutritionist. Come hang with us.21 -
My opinion- I couldn't loose weight for over a year- tried everything- trainers gym- switching up exercises- I mean everything- then I thought medical help was needed but the doctors couldn't find anything wrong with me. Tried intermittent fasting for 12-18 hours didn't help. Then literally the last few months I went on complete fasts- usually 3 days with just water, herbal tea with no added sugar and sometime a small glass of grape/ prune juice....and I did workout during those times usually 1 hour each morning and night. Guess what- I forced my body to respond and I dropped weight- 7 lbs each time for a total of 21 lbs, I've been doing Boxing with a heavy bag, hot yoga, Zumba, lifting and CRT classes. These are the same classes I always did but was only burning the calories I had just eaten. I believe I was able to burn stored fat because I'm down 3 dress sizes- like I had to return clothes I just bought last week!!! Hope this will help you- my body had seriously plateau and wasn't responding until I did this!! And even afterwards when I go back to eating normally, good food mostly organic and a few cheat meals like pizza and hotdogs I didn't gain it back- it's like the engine is revvved up54
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My opinion- I couldn't loose weight for over a year- tried everything- trainers gym- switching up exercises- I mean everything- then I thought medical help was needed but the doctors couldn't find anything wrong with me. Tried intermittent fasting for 12-18 hours didn't help. Then literally the last few months I went on complete fasts- usually 3 days with just water, herbal tea with no added sugar and sometime a small glass of grape/ prune juice....and I did workout during those times usually 1 hour each morning and night. Guess what- I forced my body to respond and I dropped weight- 7 lbs each time for a total of 21 lbs, I've been doing Boxing with a heavy bag, hot yoga, Zumba, lifting and CRT classes. These are the same classes I always did but was only burning the calories I had just eaten. I believe I was able to burn stored fat because I'm down 3 dress sizes- like I had to return clothes I just bought last week!!! Hope this will help you- my body had seriously plateau and wasn't responding until I did this!! And even afterwards when I go back to eating normally, good food mostly organic and a few cheat meals like pizza and hotdogs I didn't gain it back- it's like the engine is revvved up
So you got into a deficit by fasting and being miserable 3 days out of the week. There are other ways to intermittently fast you know.20 -
Seeing a nutritionist doesn't mean squat. They have given you tools, but if you're doing your own thing and not following their advice you can't expect to achieve the results you want.20
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I remember how many calories roughly are in what I eat by finding out on sites like this and I usually eat the same things each day but the only time it changes is weekends! Hmmm maybe I should take my food scale to see how many oz I'm drinking and then figure up the calories! Could just enjoying wine on the weekend do that much damage?Simple answer: you aren't eating 1300 calories. How are you measuring your intake?
This is your issue. You're eating more than you think. On the weekends if I'm drinking I could easily go over 4000cal... I'd drop the nutritionist and honestly start counting calories by accurately measuring and weighing everything that goes In your mouth. I'm supprised they didn't tell you to do this...
I made a milkshake a few days ago... it came to 600calories+.. If I had just guessed, I probably would have just said 300.. Same deal with a "healthy" sandwich I made. I guessed the bread would come to 180cal, the tuna 50 cal and the egg 50 cal, I also forgot the mayo and butter I used, which I used a lot of... Now looking back at that, the whole sandwich would have easily been over 600calories. There's even been days where I've just decided to guestimate the whole day and I've actually forgotten that I had ate more things than what I had thought and continued to eat more things thinking i had extra calories for them, then the next day while trying to log what I ate, it would come to 2400cal+ and I would keep remembering more and more things I ate without knowing exactly how much I really ate.
My point is that little mistakes all day every day will build up. Weigh and log everything here In your myfitnesspal diary. Try it for 2 weeks and I bet if you eat 1300cals every day for 2 weeks and you do weigh everything and log everything, you'll lose weight. If you still don't then you might want to see a GP and get some bloods done.
All the best
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Your weekends are killing you. I tried taking it easy on the weekends, guesstimating, and I gained 20#. You're lucky you're staying in a range. Weigh the foods, measure the volume of alcohol, and log it. Consider prelogging your days and you'll quickly realize how much more you're eating then you think.6
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Just my thoughts....
That nutritionist needs to go. Plenty out there.
Possibly you're not logging correctly.
Kick it up at the gym
Do be so restrictive, just stay in caloric goals. Maybe not being so tight on calories with slower loss will be better...you might be eating more than you think to compensate for hunger?
Talk with doc, maybe do some bloodwork
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So, first thing, fire the nutritionist, they clearly don't know what they're doing and haven't taken into account the sustainability/compliance aspect when giving you your meal plan. And I also strongly believe that after a year you shouldn't be needing a meal plan, I'd argue you didn't need one in the first place.
You need to get a grip of your logging. One bar of chocolate/a cupcake a few times a week could easily take 1000 calories from your deficit. The drinking could easily be 1000+ for one night, even more if it's sugary drinks. So there's 3000 calories and the entirety of your deficit.
You need to account for these things and decide where the sacrifices need to come from. You also need to be as accurate as possible with logging. There are no bad foods but you have to pick your battles. Have half a cupcake or just the one the entire week. Again with the bar of chocolate or similar, only eat it a couple of times a week or get things like small cake bars that are easier to work into your day.
And plan for the weekend. Bank calories during the week.
But the bottom line is, something is probably going to have to go/be cut back on to get into a deficit.9 -
My opinion- I couldn't loose weight for over a year- tried everything- trainers gym- switching up exercises- I mean everything- then I thought medical help was needed but the doctors couldn't find anything wrong with me. Tried intermittent fasting for 12-18 hours didn't help. Then literally the last few months I went on complete fasts- usually 3 days with just water, herbal tea with no added sugar and sometime a small glass of grape/ prune juice....and I did workout during those times usually 1 hour each morning and night. Guess what- I forced my body to respond and I dropped weight- 7 lbs each time for a total of 21 lbs, I've been doing Boxing with a heavy bag, hot yoga, Zumba, lifting and CRT classes. These are the same classes I always did but was only burning the calories I had just eaten. I believe I was able to burn stored fat because I'm down 3 dress sizes- like I had to return clothes I just bought last week!!! Hope this will help you- my body had seriously plateau and wasn't responding until I did this!! And even afterwards when I go back to eating normally, good food mostly organic and a few cheat meals like pizza and hotdogs I didn't gain it back- it's like the engine is revvved up
who would have thought that starving yourself for half a week at a time would make you lose weight?! This is not sustainable or good advice. IF is one thing - not eating for half a week is a whole other thing!13 -
Buy a $20 food scale today. That should take about 20 minutes, give or take.
Compare that to the time and money you've already spent.
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Instead of rum and coke. Rum and diet coke. Each drink may contain 1.5 oz of alcohol. Simply ask a bartender. Log them.
You won't need a nutritionist once you get a food scale and learn how to use this site.0 -
TheWJordinWJordin wrote: »Instead of rum and coke. Rum and diet coke. Each drink may contain 1.5 oz of alcohol. Simply ask a bartender. Log them.
You won't need a nutritionist once you get a food scale and learn how to use this site.
When I drink on weekends it's usually wine! I've never had a drink (besides a beer) at a bar or restaurant. But as a wine substitute I may try rum and diet coke! What are your thoughts on Pinnacle Whipped vodka with Sprite?0 -
FIRED MY NUTRITIONIST! Let's do this!!!
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TheWJordinWJordin wrote: »Instead of rum and coke. Rum and diet coke. Each drink may contain 1.5 oz of alcohol. Simply ask a bartender. Log them.
You won't need a nutritionist once you get a food scale and learn how to use this site.
When I drink on weekends it's usually wine! I've never had a drink (besides a beer) at a bar or restaurant. But as a wine substitute I may try rum and diet coke! What are your thoughts on Pinnacle Whipped vodka with Sprite?
Diet sprite would be better....no calories.0 -
Oops. I did not realize you were a wine drinker. Did you know a serving of whiskey is 1.5 oz and has the same number of calories as 5 oz of wine! About the same effect.
Also, I have seen many people pass out when they first drink hard liquor.1 -
Pinnacle whipped cream vodka 1.5 ounces - 114 calories + 8 ounces Sprite - 90 calories = 204 calories Have 2 or 3 over the course of an evening and you are at 400-600 calories. It's really important to be aware of these things.6
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A bottle of red/dry white wine is about 500 calories. I find that pretty easy to make room for across the week.......
But I don't drink often so it's not a big deal if I do drink more calorie heavy drinks.1 -
In terms of logging when you're drinking, I wouldn't bring a scale to the bar (unless you really want to!) but I would recommend taking pictures of everything you eat and drink so you have a reference to log later and so you don't forget anything while drinking. For wine, it's easiest to track if you're referencing a bottle, but if you're doing by-the-glass, keep an eye on the size of pours. A generic glass of wine is 125 kcal for 5 oz, but a generous pour could be half again or even twice that.
I am sad to report that I eventually realized that I had to stop drinking wine except for special occasions and switched to cider. It's higher in calories than a lot of drinks, but I drink it much slower than wine.1 -
No more guesstimating, you need to weigh and log everything. For me this is the only way to lose weight and be accountable. You can still have the "bad" foods, just log them and stay within your calorie goal. I thought I was making fairly healthy choices until I started logging and realized how many calories I was eating, I have an office job too which means I don't move much during the day and you have to really watch your intake unless you are exercising a TON. I am almost the exact same proportions as you and I have logged for 28 days now and have lost 5 lbs. It works if you are honest and stick with it.2
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I just saw that Riunite Lambrusco is 98 valories per 8oz- would that be a healthier substitute for a wine? I think i can stick to less if I really think about it.2
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I just saw that Riunite Lambrusco is 98 valories per 8oz- would that be a healthier substitute for a wine? I think i can stick to less if I really think about it.
Just because something has more calories doesn't mean it is less healthy. But if it's easier for you to fit into your calories, why not give it a try to see if you like it?3
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