HELP! I'm stuck :(
Replies
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ToastLemur wrote: »Are you drinking any sugar free drinks? apparently those can cause weight gain.
This is not true. For some people they can cause hunger, but weight loss comes down to calories.3 -
anniecate747 wrote: »Thanks Philly and need2move... I just need some encouragement... I don't want to starve myself. I feel like I am already eating the right amount, and don't always even reach the 1300 calorie mark, especially since the elliptical adds at least 400 calories for 40 minutes, sometimes a bit more depending on how hard I go. Shulerjs, maybe you are right about my body getting used to the "new" me... I have just started doing more exercise. Is it possible that I am just gaining muscle mass??? So frustrated...
Do you eat those calories back? Also keep in mind that the cals on the output and in MFP are on the high side, in that 40 mins, if the machine says you burned 400, it may be more like 250-3001 -
annie do not cut your calories any more. if you put your body into starvation mode it will just lower your metabolism and you will get into a vicious cycle. since i did not see any weights in your workout i am going to suggest you add weights to your workout. increased muscle mass will raise your metabolism and make you look more toned and feel better at what ever weight you settle into.
so add weights for 20-30 minutes and cut cardio back to 20 -30 minutes
and lastly Stay off the Scale
weekly weigh-in at the most
at the start of weight lose the scale is your friend and gives positive reinforcement.
at the end it will just drive you crazy. step away from the scale.
good luck and you have done a great job already give yourself some credit and feel good about where you are.
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annie do not cut your calories any more. if you put your body into starvation mode it will just lower your metabolism and you will get into a vicious cycle. since i did not see any weights in your workout i am going to suggest you add weights to your workout. increased muscle mass will raise your metabolism and make you look more toned and feel better at what ever weight you settle into.
so add weights for 20-30 minutes and cut cardio back to 20 -30 minutes
and lastly Stay off the Scale
weekly weigh-in at the most
at the start of weight lose the scale is your friend and gives positive reinforcement.
at the end it will just drive you crazy. step away from the scale.
good luck and you have done a great job already give yourself some credit and feel good about where you are.
Starvation mode doesn't work like that. If all her numbers inputs and outputs are correct, and she isn't losing weight, then her maintenance is 1300 calories, so the only way to lose is to eat less. OP I second cutting your cals by 100, give that 3-4 weeks and see if you lose again.6 -
Put your stats into TDEECalculator.net at both your starting and current weight (guessed random age of 28 for a comparison) and dropping 26lbs results in a TDEE of ~200 fewer calories since there's just less of you to maintain now.
RE: exercise calorie burn, 400 for the elliptical seems high. I've tried numerous heart rate monitors in the past and they've always overestimated calories for me. Try eating only half of your exercise calories and see where that get's you.2 -
annie do not cut your calories any more. if you put your body into starvation mode it will just lower your metabolism and you will get into a vicious cycle. since i did not see any weights in your workout i am going to suggest you add weights to your workout. increased muscle mass will raise your metabolism and make you look more toned and feel better at what ever weight you settle into.
so add weights for 20-30 minutes and cut cardio back to 20 -30 minutes
and lastly Stay off the Scale
weekly weigh-in at the most
at the start of weight lose the scale is your friend and gives positive reinforcement.
at the end it will just drive you crazy. step away from the scale.
good luck and you have done a great job already give yourself some credit and feel good about where you are.
Starvation mode is not a real thing. Adaptive thermogenesis can be an issue, but not for someone whose been losing at a moderate pace for just 3 months.5 -
Gaining muscle mass is definitely a possibility. Have you switched up your workout routine since you started your weight loss journey? Your body may be plateauing because it is used to your current workout. Try switching up your exercises and your cardio and see if that helps.12
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Just an odd question @anniecate747 , Have you tried to let MFP re-calculate your caloric needs based on your current weight? -- Given that you began at 187lbs and are now at 161lbs, there should be about 100-cals/day difference in your BMR...
Seeing that:
, there would be a tiny bit in the BMR change.anniecate747 wrote: »... I have kept my diet the EXACT same since I started all of this in December. ...
Looking strictly from the outside, your recently increased exercise frequency coupled with a likely over-estimation of the caloric burn in that exercise (10-cals/minute for a 161-lb female?) is probably all that you're really experiencing here -- Some of the suggestions to eat-back fewer of your exercise calories may be all you need to see a little more movement on your scale...
... and truly, if the 400-calorie burn for your exercise is too liberal AND you're eating-back 100% of your exercise calories, then reducing your exercise, will also reduce some of your caloric surplus.
If i'm reading all this correctly you've dropped a MASSIVE 26-pounds in just a few weeks at a rate of loss in the 2-lbs/week range), which is totally amazingly awesome... Way to get after all of that and congratulations! -- Now you've come to a halt while maintaining your 1300 cal intake and eating back all of your exercise calories... If all of your math is solid, and you're essentially maintaining weight at this level of intake and exercise, dropping 100 cals of intake for your BMR change, AND eating back about 75% of your exercise calories (another 100-cals/day) could help you regain some of your lost momentum regardless of what else may be going on...
There will be more factors in all of this, since moving from a 2-lb/week loss to 0-lb/week loss is a change of nearly 1000-calories per day, IF this is all body mass and not simply fluid retention. Why not do that tiny 200-cal change and see where you go from here?
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Thisisntryan02021990 wrote: »Gaining muscle mass is definitely a possibility. Have you switched up your workout routine since you started your weight loss journey? Your body may be plateauing because it is used to your current workout. Try switching up your exercises and your cardio and see if that helps.
A woman who has been eating 1300ish cals and working out on the elliptical for 4 months has not put on enough muscle mass to throw off her scale weight.8 -
You haven't said a definite yes or no to "are you using a food scale", your diary is closed, but you're eager to share what foods you eat, you don't always "reach" 1300 calories, you don't want to starve yourself, you "feel" you're eating the right amount, you've recently added more exercise, that could make you retain water, you're eating back exercise calories, which might even be inflated...
No, you're not gaining a lot of muscle; your body is not holding onto fat because it's getting used to the exercise you do; 1300 calories is very little food; if you aren't losing weight, you're not starving yourself.
You are eating more than you think.
Relax, stop the focus on details, buy and use a food scale, log everything, correctly, don't eat back more than 50% of those exercise calories, and you will lose weight.10 -
anniecate747 wrote: »Thanks Philly and need2move... I just need some encouragement... I don't want to starve myself. I feel like I am already eating the right amount, and don't always even reach the 1300 calorie mark, especially since the elliptical adds at least 400 calories for 40 minutes, sometimes a bit more depending on how hard I go. Shulerjs, maybe you are right about my body getting used to the "new" me... I have just started doing more exercise. Is it possible that I am just gaining muscle mass??? So frustrated...
No, you can't gain muscle on a deficit. It's probably water retention and your body adjusting to the changes.4 -
I would add weights or try something different! Take a class you've wanted to try (kickboxing or something?) just to change it up and keep your body guessing.6
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Start taking measurements.
You might be seeing a different number go down instead of the scale number.
I was going to say the same. If you are trading fat for muscle, your overall weight value may stay the same, while your body fat is dropping and your lean muscle mass is rising.
The scale is just one of many numbers. Muscle is more dense than fat, so you could be losing inches of fat while adding lean muscle mass. On average, muscle is 1.06g/ml volume. Fat is 0.9g/ml volume. This means muscle is 18% more dense than fat.
You will see this change in the loss of inches such as waist, belly, etc. Weight can stay the same while you burn fat and build lean muscle.
Check what has been suggested AND start taking additional measurements.
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Thanks for all of these suggestions.. will get a food scale today. I have been using measuring tools, but maybe time to take a step further. How do I open my food diary? I am 37, (not that I'm using that an excuse), but could age be a factor? I am fitting into size 8 jeans and dresses, so I'm already down 3 clothing sizes. Maybe I should just be happy where I am? I just find it so confusing. I am definitely NOT eating back all of the calories I burn. If anything, at the end of the day, it usually says I have 300 or 400 calories left, so I don't think that is the problem, even if it is overestimation... it is a Schwinn eliptical that I have in my home. I don't really have access to weights, and am really not interested in joining a gym. I don't like exercising around other people. Maybe this is just where I am and I have to accept that...?1
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You can open your diary by going to Settings > Diary Settings > and then choose Public.
As we get smaller our bodies need less food to maintain our weight, so if you've lost weight but haven't made any changes to your food plan then it might be time to do so. You can't keep eating at the same levels and expect the same rate of loss.
If you're interested in doing some strength training without a gym, you might check out You Are Your Own Gym or Convict Conditioning. Both are good routines that just use your body weight instead of gym weights.4 -
anniecate747 wrote: »Thanks for all of these suggestions.. will get a food scale today. I have been using measuring tools, but maybe time to take a step further. How do I open my food diary? I am 37, (not that I'm using that an excuse), but could age be a factor? I am fitting into size 8 jeans and dresses, so I'm already down 3 clothing sizes. Maybe I should just be happy where I am? I just find it so confusing. I am definitely NOT eating back all of the calories I burn. If anything, at the end of the day, it usually says I have 300 or 400 calories left, so I don't think that is the problem, even if it is overestimation... it is a Schwinn eliptical that I have in my home. I don't really have access to weights, and am really not interested in joining a gym. I don't like exercising around other people. Maybe this is just where I am and I have to accept that...?
Before you make any decisions, get the food scale and make sure your calories are on point.
Water weight is just a fact of life, for women especially. It's not something you have to do anything about, just something you have to learn how to see past.
Your goal weight is perfectly acceptable, no reason to "settle" if you don't want to. But ultimately we all have to decide how much precision and thought each additional 5 lbs is worth to us. I have been using a food scale for years now and I find that level of effort acceptable in order to maintain my weight. Others might make a different choice. Be patient and good luck
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anniecate747 wrote: »Ok, well I read that chart. Not seeing anything helpful. I still feel sad and terrible.
Why did you brush off the chart if you were not, in fact, using a food scale? That's probably the single biggest point on the chart
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anniecate747 wrote: »what chart? Would love to see! I have definitely been exercising every day for the past 27 days. I was not doing that before... was only doing about 3 days a week. I just really wanted to kick it up a notch. I will say, I do feel like I look better, and people have really noticed a difference, but I just hate that the scale is not budging... I am not a daily weigher... should I be? I am not on any meds currently that cause weight gain. I did just end my cycle two days ago, so could be retaining water from that still? I just don't know... I'm so sad right now
There you go then, that's your most likely answer! Your body is holding on to water for muscle repair. This can affect the scales for a few weeks. Plus you need one rest day at least. Over working your body won't help either.2 -
I think the food scale is not going to make all that huge of a difference. Most of the foods I eat are portioned by cup or have EXACT calories per slice/piece. (cooked quinoa), black beans, non fat greek yogurt, frozen blueberries, wheat bread. When I do eat meats, which is not a lot, they come with weight already on the cut. Salmon, for example, will say on the package at the store where I buy it, how many ounces it is. This is the same with the very small baked chicken strips I eat twice a week (Springer organic). It tells you how many calories per serving. There are VERY few things (none that come to mind) that I eat that don't already tell me exactly how many calories are in them. This is why a food scale seems assinine to me right now. Sorry if that is upsetting, but these foods have become normal to me and I don't see what, other than exercise, has changed. Thanks though.6
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Thanks, LivingtheLeandream... I think that might be what it is also, seeing as to how I have recently upped my exercise so much. That is what I am reading in several online articles.. I think you are right... How many weeks do you think this will last? 1
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anniecate747 wrote: »I think the food scale is not going to make all that huge of a difference. Most of the foods I eat are portioned by cup or have EXACT calories per slice/piece. (cooked quinoa), black beans, non fat greek yogurt, frozen blueberries, wheat bread. When I do eat meats, which is not a lot, they come with weight already on the cut. Salmon, for example, will say on the package at the store where I buy it, how many ounces it is. This is the same with the very small baked chicken strips I eat twice a week (Springer organic). It tells you how many calories per serving. There are VERY few things (none that come to mind) that I eat that don't already tell me exactly how many calories are in them. This is why a food scale seems assinine to me right now. Sorry if that is upsetting, but these foods have become normal to me and I don't see what, other than exercise, has changed. Thanks though.
Food labels are allowed to be off 20% by law. I'm guessing the beans & quinoa are going to be eye-opening. That being said, I really do think it's a combination of factors at work here, but the biggest issue may be that you just need to understand & become more accustomed to weight fluctuations. 2 -
I'll just drop these videos here and see myself out if we're just going to ignore that labeling laws allow those serving sizes on packages to be off by, what? 20%? The nutrition information is based on the weight given on the nutrition label. The cups/spoons measurements added is just a nearest approximation for home cooks who don't use scales.
http://www.youtube.com/watch?v=JVjWPclrWVY
https://youtu.be/vjKPIcI51lU
http://youtube.com/watch?v=XpHykP6e_Uk 9 -
anniecate747 wrote: »I think the food scale is not going to make all that huge of a difference. Most of the foods I eat are portioned by cup or have EXACT calories per slice/piece. (cooked quinoa), black beans, non fat greek yogurt, frozen blueberries, wheat bread. When I do eat meats, which is not a lot, they come with weight already on the cut. Salmon, for example, will say on the package at the store where I buy it, how many ounces it is. This is the same with the very small baked chicken strips I eat twice a week (Springer organic). It tells you how many calories per serving. There are VERY few things (none that come to mind) that I eat that don't already tell me exactly how many calories are in them. This is why a food scale seems assinine to me right now. Sorry if that is upsetting, but these foods have become normal to me and I don't see what, other than exercise, has changed. Thanks though.
The food scale will be an eye opener for you if you have been assuming that the info on the label is "exact".
The grams on the label are basically accurate for the number of calories. How many cups/slices/strips are equivalent to the weight is estimated and often WAY off.
For example, lets say the package says there are 4 strips in a serving, a serving is 50g and 100 cals. It's likely when you put those 4 strips on the scale, they won't actually weigh 50g, which means they aren't 100 cals.2 -
Ok, I will get one, but I still don't think it will be that huge of a difference considering how little I am eating of these things. I am fairly certain it is retention of water from increase of exercise... here's hoping... 1
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I will get a food scale today though!
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What do you have to lose by trying a food scale except, if your measuring is off, more weight? I was resistant for years about using a food scale. I spun my wheels for 7 years and insisted it was everything else except my portion sizes and calories. I only took off a little weight on my own,
mostly by trying to cardio it away every day. Then I relented, bought that food scale, and lost 70 pounds. So I say give the food scale a try if what you're doing isn't working anymore.8 -
anniecate747 wrote: »I think the food scale is not going to make all that huge of a difference. Most of the foods I eat are portioned by cup or have EXACT calories per slice/piece. (cooked quinoa), black beans, non fat greek yogurt, frozen blueberries, wheat bread. When I do eat meats, which is not a lot, they come with weight already on the cut. Salmon, for example, will say on the package at the store where I buy it, how many ounces it is. This is the same with the very small baked chicken strips I eat twice a week (Springer organic). It tells you how many calories per serving. There are VERY few things (none that come to mind) that I eat that don't already tell me exactly how many calories are in them. This is why a food scale seems assinine to me right now. Sorry if that is upsetting, but these foods have become normal to me and I don't see what, other than exercise, has changed. Thanks though.
You have to measure even the things that are packaged. I'll just give you an example. I had bought a package of rolls one time. The package said they were 85 grams. I could have assumed they were and logged that. But I threw it on the scale and the roll was 165g!!!! It was like 120 calories more that was it said it was. Never ever assume that just because a label says something is supposed to weigh this much so it has this many calories means that is a true statement. You cannot know that until you put it on a food scale and weigh it for yourself.
ETA: These were bakery rolls, so that's why they were more than 20% off, but the example still applies3 -
One other thing to consider is how you are getting your calories.
If you are getting the bulk of your calories from carbohydrates, for every gram of glucose your body stores, it also stores 3-4g of water.
You said you are consuming 1300 calories/day. At an extreme, if you were getting all of those calories from carbs, that's 325g/day of carbohydrates.
I'm not suggesting a low-carb keto diet. I am on a carb limited diet to see if I can avoid/mitigate Type 2 diabetes. I'm allowed 2250 calories/day, I don't eat into my exercise calories, and my dietitian has me on 225g/day of carbs, making up 40% of my caloric intake. The other 60% is split between fats and protein.
You may want to look at your macros and see HOW you are getting your calories.
You have to be in a carb deficit if you want your body to start burning any fat.
I do know last week was a carb heavy week for me. (My Blood Glucose readings will attest to that.) Even though I maintained a calorie deficit, I gained 5 pounds. I certainly didn't consume 17500 more calories than I burned over the course of the week.
I'm guessing water, because I was consuming more carbohydrates. My blood glucose, prior to spring break, had been running below 110mg/dL. I was in the 120mg/dL after a weekend in San Antonio. It dropped on Tues-Thurs when I was back home and them back up when I spent a weekend in Memphis. Too many (spelled 3) beers on Beale Street Friday night, and similar on Saturday night.
Back to the gym and bike this week. Less beer and potatoes and more green veggies and workouts.
Half the 5 pounds is gone, likely due to getting rid of the extra glucose I packed into my system over the two weekends and more workouts.
Point being, it's not just calories, but how you get them that will affect your weight. Please note, I'm not saying anything about the fat in my body. I could have lost fat, but stored a pound or two of water as I added 1/4 pound of glucose to my system. The body is able to store about 500g (over 1 pound) of glucose in the form of glycogen in your muscles.
If you deplete that, if I understand correctly, you will also lose the associated 3-4g of water with every gram of glucose not stored.
This is why ketogenic diets can see sudden weight loss and drastic gains when going off the plan. Putting that sugar back in your body calls for the associated water and the weight associated with the combination.10 -
I’m plateauing too...I’ll eat less3
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It could be that your body is so ised to you eating the same foods everyday. For awhile it would work but after a long time your body needs change so maybe try switching up your food choices.12
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