Discouraged... Diary help.
MaitreyeeMAYHEM
Posts: 559 Member
I'm not loosing any weight. UGH this is so frusterating!! I'm either a pound over or at the same weight every time I weigh in. I hate this!!! I eat and exercise everyday, can someone look at my diary and help me out?
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Replies
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Log everything. Skipping the small things will hurt you.
"A small leak will sink a great ship." -Benjamin Franklin0 -
I do literally log everything. Every time I eat I scan the product on my phone first and it syncs it to this website. I never miss a thing.0
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I have a few suggestions, you can take them or leave them.
You are eating VERY little. You may be starving your body by not eating enough. When you don't fuel your body, it holds on to fat and eats away at muscle because it's afraid there isn't enough food around. Not to mention, this slows your metabolism greatly, making it harder to lose weight now and in the future.
I think you should be getting in much more protein. I'm on the 1200 calorie diet too and I eat 90g or more a day. My carb/fat/protein ratio is set to 40/30/30 and it's working well.
I also notice you are eating a lot of processed foods, not very much fresh. Stop buying so many things in boxes and bags and go to the produce section! Eat more veggies, fruits, lean meats, and nuts.
Also, considering you are only trying to lose 3 pounds at this point, a 1200 calorie diet seems very low. The closer you are to your goal, the more you should be eating so you can switch to maintenance mode. Even when you reach your goal, fluctuations by a few pounds are completely normal. Don't focus so much on the numbers and focus on your health and fitness. Get your nutrients in and workout to build muscle because you may have lost some already.0 -
My opinion:
1. What height and weight are you at? You look pretty slim, and your body may be very happy where it's at, so it will be much more difficult to lose more weight. If this is the case, your goal should probably be around 1/2 lb/ week. It will be slow going, but should come off.
2. You are not eating nearly enough. If you are going to keep you calorie goal at 1200, you should be eating at least that. When you exercise, you should eat at least 1/2 of those calories. I looked back five days or so, and there were several days where you were consuming under 1000 calories - no good. Your body wants some fuel. And that was just looking at your food diary, I wasn't paying attention to your net. If you consume around 900 calories, but then burn 300 calories exercising, you are only giving your body 600 calories to run on, so its seems like your body is probably hungry.0 -
It really appears that you aren't eating anywhere near enough calories. Most days you ate between 650 and 850 calories, with so little weight left to lose you souls be eating all of your calories. This is probably why your weight loss has stopped. Your body is trying to hold onto whatever weight it can! Good luck!0
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You aren't eating NEARLY enough.0
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I have a few suggestions, you can take them or leave them.
You are eating VERY little. You may be starving your body by not eating enough. When you don't fuel your body, it holds on to fat and eats away at muscle because it's afraid there isn't enough food around. Not to mention, this slows your metabolism greatly, making it harder to lose weight now and in the future.
I think you should be getting in much more protein. I'm on the 1200 calorie diet too and I eat 90g or more a day. My carb/fat/protein ratio is set to 40/30/30 and it's working well.
I also notice you are eating a lot of processed foods, not very much fresh. Stop buying so many things in boxes and bags and go to the produce section! Eat more veggies, fruits, lean meats, and nuts.
Also, considering you are only trying to lose 3 pounds at this point, a 1200 calorie diet seems very low. The closer you are to your goal, the more you should be eating so you can switch to maintenance mode. Even when you reach your goal, fluctuations by a few pounds are completely normal. Don't focus so much on the numbers and focus on your health and fitness. Get your nutrients in and workout to build muscle because you may have lost some already.
I agree. There appear to be many days that are under 900 calories and have no fruit, veggies or proteins in them at all.0 -
You are eating too little. You should always strive to eat your total amount of calories. No more, no less. Too little will make your body halt the progress of burning fat and start storing thinking it isn't getting enough. Too many will also cause you to store because you are taking in more than you need. It is better to eat more and work out to burn those extra calories than to eat less to create a higher deficit. Your body needs to feel like it is getting enough to ensure weight loss. Half of your daily deficit should come from less calories and half from burning calories through exercise. Hope that helps.0
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I have a few suggestions, you can take them or leave them.
You are eating VERY little. You may be starving your body by not eating enough. When you don't fuel your body, it holds on to fat and eats away at muscle because it's afraid there isn't enough food around. Not to mention, this slows your metabolism greatly, making it harder to lose weight now and in the future.
I think you should be getting in much more protein. I'm on the 1200 calorie diet too and I eat 90g or more a day. My carb/fat/protein ratio is set to 40/30/30 and it's working well.
I also notice you are eating a lot of processed foods, not very much fresh. Stop buying so many things in boxes and bags and go to the produce section! Eat more veggies, fruits, lean meats, and nuts.
Also, considering you are only trying to lose 3 pounds at this point, a 1200 calorie diet seems very low. The closer you are to your goal, the more you should be eating so you can switch to maintenance mode. Even when you reach your goal, fluctuations by a few pounds are completely normal. Don't focus so much on the numbers and focus on your health and fitness. Get your nutrients in and workout to build muscle because you may have lost some already.
My exact thoughts. You are not eating enough and you eat almost no veggies and fruit. Too much processed food. Also, drink more water. When I do not eat enough, I do not lose weight. I had to learn that lesson time and time again before I finally got it.
Good luck!0 -
A few things I noticed that I think would help:
1. You are not drinking enough water
2. I don't see much if any fruits and vegetables
3. You are eating a lot of dairy I'd cut to once a day
4. You are eating a lot of processed foods, I'd stick with the natural stuff
5. As others have said you aren't eating enough calories, so your body thinks you are starving it and will hold on to what you eat
Hope this helps!0 -
From first look I would say you need to increase your protein and lower the carbs some. Higher protein always helps me with weight loss. Also if you are exercising you need to eat more.0
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Thanks for the advice. Im like 4'11" and about 87.5 pounds and I work out everyday. My main source of cardio is Zumba and on average, every session you burn about 1000 calories. It must admit that not reaching my calorie goal is a mental thing. I suffered from a eating disorder for three years. I am on this site to loose weight and to make sure I eat everyday. In the back of my mind I am still scared to reach my full calorie goal because I am scared of losing weight. It will take some time but I just need to learn that reaching my calorie goal and exercising everyday will balance my weight out.0
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I agree with Jorra. Just looking over the last week, your caloric intake is consistenly under 1200. Don't undereat to lose weight. Your body will just hang onto what it has so it doesn't starve. Make sure you fuel your body. Get your protein in, and lower the amount of processed food. I understand they are easy to grab & go. Purchase fruits & veggies and then make the time to cut them up when you purchase them, and then put the in snack baggies with the proper serving size in each. Makes it just as easy to grab & go, plus so much heathier for you! Protein will help build lean muscle as well so try to amp that up as well. Sometimes you do need to eat more to lose more :-) Good luck!!0
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You shouldn't be leaving 500 or more calories on the table. Your body is going into starvation mode and will actually store fat, not burn it. Eating less, isn't always the key to losing weight, especially when you are working out and burning a lot!
Where's your fruits and vegetables? It doesn't appear you're eating the RIGHT foods! All those carbs and processed foods will pack on weight. You aren't getting the right nutrients your body needs. Add a powder or liquid based HIGH QUALITY multi vitamin to your diet.
Go onto YouTube and search for a show called Supersize Vs Super Skinny. It's a British Show. I think it will give you some motivation. You are heading down a bad road only eating 500-600 calories a day!
From the looks of your photos, you're doing quite well. I know women who would kill for that body!!
Your BMI is: 17.6
Your target weight range: 91.6 - 123.8 lbs
You are in what's considered an "Unhealthy BMI" range.0 -
My whole family is dieting so we constantly fight on who gets to eat the vegetables and fruits in our house. Its nuts, I went to the grocery store and fruit has gone up. I couldn't even find grapefruit which sucks. I'll try and eat more natural foods. Right now its hard cuz I work at the mall most of the time and its all fast foods. I have been mainly bringing my own foods from home and eating them. Lately, I have been pre-planning my meals. I write all the food im going to eat the next day and put it on a post it note for the next morning.
Jeep- I like ur idea about cutting up my fruits and veggies to have them on the go. I used to do that at my internship but with my retail job I forgot. lol0 -
You shouldn't be leaving 500 or more calories on the table. Your body is going into starvation mode and will actually store fat, not burn it. Eating less, isn't always the key to losing weight, especially when you are working out and burning a lot!
Where's your fruits and vegetables? It doesn't appear you're eating the RIGHT foods! All those carbs and processed foods will pack on weight. You aren't getting the right nutrients your body needs. Add a powder or liquid based HIGH QUALITY multi vitamin to your diet.
Go onto YouTube and search for a show called Supersize Vs Super Skinny. It's a British Show. I think it will give you some motivation. You are heading down a bad road only eating 500-600 calories a day!
From the looks of your photos, you're doing quite well. I know women who would kill for that body!!
Your BMI is: 17.6
Your target weight range: 91.6 - 123.8 lbs
You are in what's considered an "Unhealthy BMI" range.
haha thanks for calculating my bmi. lol I'll work on eating more. its just so hard with my past experiences with my ED, I can't get it over my head that it is ok if I eat 1200 calories.0 -
Thanks for the advice. Im like 4'11" and about 87.5 pounds and I work out everyday. My main source of cardio is Zumba and on average, every session you burn about 1000 calories. It must admit that not reaching my calorie goal is a mental thing. I suffered from a eating disorder for three years. I am on this site to loose weight and to make sure I eat everyday. In the back of my mind I am still scared to reach my full calorie goal because I am scared of losing weight. It will take some time but I just need to learn that reaching my calorie goal and exercising everyday will balance my weight out.
Just remember that not eating enough will cause permanent damage to your body's metabolism. I'm sure you've heard things like that before if you've suffered from ED. Don't be scared to eat more, food is not the enemy! Your body needs it to survive. Eat more nutritious food and you will feel a lot better.0 -
From the looks of your pics....perhaps you don't really need to lose those 3 pounds....just saying!0
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I just need to buy more fruits and veggies. Its hard when you can't find the right fruit u want or when u have no time to run to the grocery store. Everything is so expensive too!
When I get sick I always loose weight, I was at like 83 pounds the last time. That was way too much for me so I started eating like a pig but u all get what I'm saying? When is flu season coming? lol0 -
From the looks of your pics....perhaps you don't really need to lose those 3 pounds....just saying!
thanks!!!!! You made my day.0 -
At your weight, running @ 10mph for 60 minutes is just shy of a 700 calorie burn. No doubt Zumba is a good workout, but I really doubt it's anywhere near that intensity. So you might be thinking you are burning more there than you are and it's throwing your calculations off.0
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EAT!
First of all, EAT all your exercises calories back!
2nd, with only 3lb to go, and you seems workout hard, you might want to up your calories (with very little deficit). Your body need fuel. If you are not feeding it, it's smart enough to hold on whatever it needs to fuel itself when you are not.
So, one word
> eat more (ok, 2 words)0 -
At your weight, running @ 10mph for 60 minutes is just shy of a 700 calorie burn. No doubt Zumba is a good workout, but I really doubt it's anywhere near that intensity. So you might be thinking you are burning more there than you are and it's throwing your calculations off.
It depends on the intensity on the work out. My zumba teacher lost 30 pounds in 3 weeks right after her baby just because of Zumba. I'm getting my Zumba license in 3 weeks, I already got my training stuff for it. With all the research they have done on Zumba it actually works. lol But I get what ur saying, Zumba is intense tho. I encourage everyone to try it.0 -
From the looks of your pics....perhaps you don't really need to lose those 3 pounds....just saying!
That too! :-) But you are the only one can judge whether you are satisfied with your body image or not. May be instead of consider instead of focusing on losing "pound", try to work on building more muscles (lower body fat %), which means:
1. with more muscles built, you might gain weight, but keep in mind, you have more muscles, and less fat.
2. you need to eat more in order to build muscles (cannot do it on a diet)
So 2 words: eat more. :P0 -
From the looks of your pics....perhaps you don't really need to lose those 3 pounds....just saying!
That too! :-) But you are the only one can judge whether you are satisfied with your body image or not. May be instead of consider instead of focusing on losing "pound", try to work on building more muscles (lower body fat %), which means:
1. with more muscles built, you might gain weight, but keep in mind, you have more muscles, and less fat.
2. you need to eat more in order to build muscles (cannot do it on a diet)
So 2 words: eat more. :P
Good thinking!! before I started zumba i was all about ab workouts then i stopped. I am going to the gym earlier than my zumba class now so I can work on my arms, legs and abs. I kinda figured that is also why I am not losing weight and that my two pac was going away. I am stuck on 10 pound free weights, I feel that its harder for me to lift more than that. Should i try more and give it a shot? I don't wanna pull a muscle because I can't lift.0 -
You're thin and beautiful, you don't need to lose any weight. Good job!0
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thanks!!! I just wanna be happy with myself.0
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I cosign with what the others said but, wanted to let you know about Bolthouse Smoothies and juices made from pure fruits and veggies. This is a great way to get in your fruit and veggies w/o actually eating them and it's perfect for when you are on the go or working. Good Luck to you!0
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can u get those from the grocery store?0
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from reviewing your diary for about a weeks worth of food I would say that the biggest issue you are having is not eating enough, from what I have seen there is a lack of protein, and you are not eating nearly enough to support proper metabolic function, effectively halting fat loss as you are not obese. Obese people can support a huge deficit and see large weight loss, the same does not apply to slimmer people with a lower bodyfat %. Women to get below 20% takes a great deal of diligence on proper nutrition and proper quantity, for men that usually occurs around 10% bodyfat. I would highly recommend you get a copy of Tom venuto's burn the fat feed the muscle and learn from that how to truly feed the body and the muscle and burn off the fat.0
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