Struggling!

liseymoo1972 · July 2018

Hi MFP peeps,
I’m dropping in to say hello for the first time.....hello!
And also requesting some help....help!!

I’m really struggling to understand what I’m doing wrong, despite trialling a number of variations in my diet I remain unsuccessful in weight loss.... even though when I complete my daily diary mfp tells me I should be losing.

Using an online calculator I have worked out that my calorie intake needs to be 2400 cals. Based on recommendations I have reduced this to 1300 with a macronutrient split of 40% carbs (130g)
40% Protein (130g) & 20% fats (36g).

Over the past 2 months I have recorded everything. Initially, on advice, I split the macronutrients 50%C 30%P 20%F but this had no effect, hence why I changed the split and dropped the carbs a bit.

I really struggled to keep the fats under target initially but I’ve managed to master that now.

In the last week I’ve cut the carbs a bit more by just eating less of them but still having 100g of good carbs.

Still nothing. Have I got the figures way off?

As for Exercise, it’s limited - Stretch yoga for 60 mins, 1x 30 mins run, 1 x 45 mins cycle.
Is this the problem?

I really need to understand how this works, I don’t want to give up and go onto a food replacement programme but I know that works for me!!!! I’m currently tempted .....

If anyone has the time, I’d appreciate some genuine friendly advice.

kommodevaran · July 2018

You have to be in a consistent and true calorie deficit to lose weight.
If you're using calorie counting to create a calorie deficit, you have to do it correctly. This means weighing everything (that has calories) correctly, on an electronic food scale, finding or creating correct database entries, logging the amount you're actually ingesting, and hit your calorie target, every day or on average every week, and keep at it, week after week after week.
Exercise has little impact on weightloss for most people. Focus on food (and drink).

TavistockToad · July 2018

what are your stats? how much are you trying to lose?

do you weigh your food?

seska422 · July 2018

Your macro split is more about getting at least enough protein and fat and you play with the balance for satiation. Weight loss is about overall calories. IMO, that's quite low on your fat macro and you should bump it up to at least 25%.

Weight loss isn't linear and it's a marathon, not a sprint. Look at your weight trend over months, not day-to-day or even week-to-week. Don't expect fast results and try to get off the "well, that didn't work in a week so I'll change things and try the new way for a week" treadmill. I would suggest that you start from the way that you like to eat and then look to see where you can reduce calories by decreasing portion sizes of calorie-dense foods and/or making satisfying substitutions.

A calorie deficit over time while eating in a comfortable way is a path to long term weight loss and, hopefully, maintenance of that loss by using the way of eating that you build.

Mandylou19912014 · July 2018

It’s a horrible feeling when you feel as though you are getting nowhere! I would advice you to reduce to carbs to around 20% of your diet, and allow fats and proteins to make up the rest. I would increase exercise and throw in some resistant training, do an hour cycle on a high incline, run for 30 mins but then follow up with 30 mins of weight training, yoga is great but aim to do some more cardio either side of your class. I would also suggest drinking lots of green tea as this is a natural fat burner

RAinWA · July 2018

Mandylou19912014 wrote: »

It’s a horrible feeling when you feel as though you are getting nowhere! I would advice you to reduce to carbs to around 20% of your diet, and allow fats and proteins to make up the rest. I would increase exercise and throw in some resistant training, do an hour cycle on a high incline, run for 30 mins but then follow up with 30 mins of weight training, yoga is great but aim to do some more cardio either side of your class. I would also suggest drinking lots of green tea as this is a natural fat burner

None of this is necessary although doing some weight training is a good idea.

Go with what everyone else said. Weight loss comes down to taking in less calories than you burn. Figure out your calorie goal, stay below that for a month to six weeks and adjust depending on your results.

What does MFP give you for a calorie goal when you put in your stats?

liseymoo1972 · July 2018

Thank you all for your comments and helpful suggestions.

I am weighing my food, not all the time but in the main. Most of my food is salad or veg & fruit. The rest is protein which I am definitely weighing. I scan where possible and I am also using frilight to cook with.

I do not recal 100% what MFP recommended my ideal calorie intake to be but it was in the 1400 region. I was eating that amount for a month before I dropped it to 1300. I trained for a 25 mile walk and actually did the walk In this period with no impact on my weight.

I have a lot that I should lose but I really just want to focus on dropping 28lbs initially.

I’ll add some weights to my activities and step the cardio up a bit.

booksgiver · July 2018

I suggest making your diary open so that better suggestions can be offered. Do you add your exercise calories back in? Maybe too much sugar content in the fruit? You should be losing 1 to 2 pounds a week at 1300 a day, actually more with all the exercise you're doing. I don't weigh my food and use the MFP calorie content. I'm old, sedentary, eating about 1370 a day, and losing about 2 to 3 pounds a week. Granted I have a lot to lose and I expect the loss to slow, but if you've not lost anything in 2 months eating 1300 calories a day, I'd talk to my doctor. I surely wish you great success as you continue..don't give up!

TavistockToad · July 2018

liseymoo1972 wrote: »

Thank you all for your comments and helpful suggestions.

I am weighing my food, not all the time but in the main. Most of my food is salad or veg & fruit. The rest is protein which I am definitely weighing. I scan where possible and I am also using frilight to cook with.

I do not recal 100% what MFP recommended my ideal calorie intake to be but it was in the 1400 region. I was eating that amount for a month before I dropped it to 1300. I trained for a 25 mile walk and actually did the walk In this period with no impact on my weight.

I have a lot that I should lose but I really just want to focus on dropping 28lbs initially.

I’ll add some weights to my activities and step the cardio up a bit.

Have you lost any weight since you started on 1400 cals?

pqhaattte · July 2018

I'm not an expert, but I want to reiterate what the poster above said -- you may want to check in with your physician if you're not losing weight in spite of greatly reduced caloric intake and adding exercise. Hormones and other aspects of our health that we can't see or control have a lot of say in our metabolisms and body compositions, and unlike what fashion or fitness magazines may want you to believe, weight loss is not always entirely in our hands. It sounds like you're doing everything right, and if you're still not losing weight, I'd say get a full hormone panel. Hypothyroidism is extremely common in women, and is totally treatable. Other issues might be birth control, cortisol levels (have you been stressed out lately? are you not getting enough sleep?), or hydration. Keep doing what's right for your body and check in with a doctor if you know something isn't right.

AustinRuadhain · July 2018

For me, your level of exercise would be a problem. I have to count calories, keep carbs low AND get a lot of exercise, including weight lifting.
And yes to what people are saying about checking with your physician.
Hang in there! If you are making healthy choices and feeling better,m be sure to celebrate that, even if the scale is not moving yet!

kimny72 · July 2018

What is your height and weight?
What was your weight 2 months ago, and what is it now?
Would you be willing to make your diary public temporarily?

marksmith3774 · July 2018

Every body is different and you need to figure out how your body works. Its a process, but worth it!!

Some people are highly sensitive to carbs, I am one of them. Just a semi-educated guess here, but it sounds like you are too. I calculate macros in somewhat of an odd way. Most important is protein. Studies have shown you need 1g/pound of lean muscle mass to prevent muscle loss during body fat reduction. Muscle burns more calories so maintaining or growing muscle is off primary importance. I need 200 grams a day and that is 50% of the 1620 calories I eat. Our bodies need GOOD fats for proper function. Too low and it will impede your fat reduction journey. I set my fat to 30%. Whatever is left over (20%) is what I allow in carbs. For me this is 81g per day.

Not all carbs are created equal and carb sensitive people really need to watch what kind of carbs they beat. Sugar is the devil to me. Sugar is sugar and fruits are loaded with sugar. Fruit is an occasional treat for me. Grains are a huge no-no for me too, but I have them at breakfast. Its boring, but every morning I start with 3 eggs and a half serving of Kodiak Power Cakes with 1/4 cup sugar free syrup.

It is tough to eat 200 grams of protein so I eat 6-7 times a day to get it in. The rest of my carbs for the day come from above ground growing fruits, yogurt, and protein shakes. Occasionally I eat 2 tablespoons peanut butter at night.

Do you want to look like a marathon runner, I call them skinny fat, or a sprinter who is lean, strong, and athletic? You are training and eating like a marathon runner and a portion of any weight you lose is going to be lean muscle. Remember, muscle burns more calories so it makes sense to maintain or grow muscle to lower body fat percentage.

I would keep the yoga, but bag your cardio regimen. The only way that I have found to lose weight and maintain muscle, thus transforming my body, is HITT and strength training. I have lots of lean muscle from my construction days and I have to work really hard in the gym. I lift 6 days a week for 1.5 hours per session. I walk to the gym and back home (2.5 miles) 3 times a week. I run sprints 3 days a week and go for a hike on Sunday (my "off" day).

I would suggest strength training 45 minutes to an hour per day 4 days a week. "Leg days" suck.....but it is where fat loss and muscle gain happens the most so go hard!! Find a beginner program or hire a trainer to get you going on a program. Perform a 20 minute HITT workout 3 times a week and walk/hike 2 miles the other 3 days.

Oh yeah.....most important of all for me....make sure you are drinking a gallon of water every day.

marksmith3774 · July 2018

Typo .....above ground fruits should be vegetables lol.

kimny72 · July 2018

@liseymoo1972 If you end up not wanting to post any more specific info, some general recommendations:

Use a food scale for all solids. Measuring and eyeballing can cause you to underestimate calories. Weigh everything, at least in the beginning until you get some experience.
Double check that the entries you are using in the database are accurate. Many have been entered incorrectly by other users.
Do a quick gut check and make sure you are logging everything: condiments, cooking oils, beverages, nibbles, cheat meals, bad days, every single thing.
People will throw all the typical diet industry woo at you, but all of the other stuff is noise - calories determine whether you lose weight or not. What you eat and when you eat it can help with compliance or satiety, but calories are king.
Read the Most Helpful Posts pinned to the top of each forum - lots of great info in there.
Personally, I spun my wheels for years trying to follow specific diets and eat the right foods. I found success (and am now in maintenance) when I tightened up my logging and committed to using the food scale. I didn't low carb, I didn't stop eating the foods I loved, I didn't track my water, I didn't focus on exercise (though I certainly did some). Just got my calories in line, once and for all.

Good luck :drinker:

lorrainequiche59 · July 2018

Ditto on checking with your doc. The amount of calories you are ingesting with the amount of exercise SHOULD be showing a weight loss. Hoping the best for you.

mtcg72756 · July 2018

I feel if you are using 2,400 cal per day you are doing to many. My wife's goal is 1200 to lose 2 lbs. a week - she started at 238 lb. MFP has me at 1910 per day and I started at 212 to go down 1lb a week for a slightly active setting. I do lifting 2 days a week and heavy cardio 3 days a week so my daily intake can be anywhere from 2,500 - 3,500 as per MFP. I just go under 190lb this week, I weight once a week (Saturday) and that is also my "cheat" day so I don't get hungry for junk during the week.

I don't worry about the macro-nutrients splits as it didn't seem to make any difference with me, everyone is different on that so you want to go that way, you have to try different plans, etc.

Might try to mix up your workout routine some. Do weights a couple of times a week for 30-45 mins per session - more muscle will burn more calories and tone you out - two sessions a week will not make you "bulky". Cardio do something more demanding if you are able for like 30 minutes - row for 30 minutes, battle ropes 15 minutes, etc. some excellent battle row workouts on youtube - Adrian Bryant puts out some really good beginner, intermadite and advance workouts.

Last resort, and some will say no way, if your body thinks it is being starved it will hold onto weight (fat) to keep you going. When I get stuck at a weight for a few weeks, I eat more and down it goes - but eat clean when you do.

Hope this helps a little, just some of my thoughts. - Matt

liseymoo1972 · July 2018

Wow - thank you all so much for taking the time to give some great information!!

In answer to some q’s:

I have stayed the same weight for the last 2 months eating between 1300/1400 cals. I have had the odd blow out but overall have tried to create a balance.

I’ll review my settings so my diary is visible.

I will ensure that I weigh & log absolutely everything. I have lost previously on a food replacement programme so I’m wondering whether I’ve upset my ‘balance’ and 1300 cals is too much, especially the balance of carbs in my diet. I’ll adjust the ratio and see what happens. The minute I eat rice etc I gain weight.

On the one plus side - my skin is glowing from all the spinach & fish!

Yes to the stress question. I have sufferered greatly with stress over the last 18 months. It continues but is more manageable now.
I visited my doctor and his words were - ‘you’re getting old, you won’t find it easy to loose weight’ and that was it. I did not pursue it further, hence why I am trying to work this out on my own..... thankfully you guys have helped already!

I’m off to buy some weights!

Thanks all 💋

TavistockToad · July 2018

liseymoo1972 wrote: »

Wow - thank you all so much for taking the time to give some great information!!

In answer to some q’s:

I have stayed the same weight for the last 2 months eating between 1300/1400 cals. I have had the odd blow out but overall have tried to create a balance.

I’ll review my settings so my diary is visible.

I will ensure that I weigh & log absolutely everything. I have lost previously on a food replacement programme so I’m wondering whether I’ve upset my ‘balance’ and 1300 cals is too much, especially the balance of carbs in my diet. I’ll adjust the ratio and see what happens. The minute I eat rice etc I gain weight.

On the one plus side - my skin is glowing from all the spinach & fish!

Yes to the stress question. I have sufferered greatly with stress over the last 18 months. It continues but is more manageable now.
I visited my doctor and his words were - ‘you’re getting old, you won’t find it easy to loose weight’ and that was it. I did not pursue it further, hence why I am trying to work this out on my own..... thankfully you guys have helped already!

I’m off to buy some weights!

Thanks all 💋

how often is the 'odd blow out' and how many cals does it involve?

opening your diary will help as given your stats, its VERY unlikely that you are not able to lose weight on 1300 cals.

kommodevaran · July 2018

liseymoo1972 wrote: »

In answer to some q’s:

We're also waiting for your height and weight, key elements to determine the optimal calorie intake.

I have stayed the same weight for the last 2 months eating between 1300/1400 cals. I have had the odd blow out but overall have tried to create a balance.

This still means you think you've been eating 1300-1400 calories per day on average. If you had, you'd still be losing weight.

I will ensure that I weigh & log absolutely everything.

This is great to hear, and it will ensure that you'll know how much you're actually eating. Just be aware that it's still your decision whether to stick to the new, smaller, amounts or not.

I have lost previously on a food replacement programme so I’m wondering whether I’ve upset my ‘balance’ and 1300 cals is too much, especially the balance of carbs in my diet. I’ll adjust the ratio and see what happens. The minute I eat rice etc I gain weight.

You haven't upset any physical balance, but deprivation does a lot of bad thing to your mind(set). Carbs/rice is not the problem. Too many calories and/or not understanding how body weight naturally fluctuates, is the problem.

On the one plus side - my skin is glowing from all the spinach & fish!

Excitement over anything can make you feel/look radiant. But a healthy diet is balanced and varied, not limited to a few foods.

I visited my doctor and his words were - ‘you’re getting old, you won’t find it easy to loose weight’ and that was it. I did not pursue it further, hence why I am trying to work this out on my own..... thankfully you guys have helped already!

It was untrue and terrible advice, good for you you've come here!

h1udd · July 2018

kommodevaran wrote: »

[

‘you’re getting old, you won’t find it easy to loose weight’

It was untrue and terrible advice, good for you you've come here!

It was terrible advice .... but considering the nature of the thread, it was true the Doctor was right ... she is getting old and she isnt finding it easy to lose weight

kirkova · July 2018

Hi... What I experienced before, is that I had not lost weigth but because of the excersise, my body had became a less fatty and more muscular, therefore a bit slimmer. Later I read, that muscles weight more than fat, and mucles are much smaller too. I hope that your efforts will have good results, but I guess, you have already did much for your health by eating so well.

kommodevaran · July 2018

h1udd wrote: »

kommodevaran wrote: »

‘you’re getting old, you won’t find it easy to loose weight’

It was untrue and terrible advice, good for you you've come here!

It was terrible advice .... but considering the nature of the thread, it was true the Doctor was right ... she is getting old and she isnt finding it easy to lose weight

Ah, yes, in a way he was just presenting objective observations of the situation, and stating the obvious - we're all getting older, day by day, until we die, and the OP is indeed finding weightloss difficult. But another meaning can also be understood, as the one leading to the other, getting older being the reason for struggling to lose weight. That is something that needs challenging. The reason she is struggling, is lack of patience and/or correct logging, not her age.

CindyMarie_ · July 2018

liseymoo1972 wrote: »

Hi MFP peeps,
I’m dropping in to say hello for the first time.....hello!
And also requesting some help....help!!

I’m really struggling to understand what I’m doing wrong, despite trialling a number of variations in my diet I remain unsuccessful in weight loss.... even though when I complete my daily diary mfp tells me I should be losing.

Using an online calculator I have worked out that my calorie intake needs to be 2400 cals. Based on recommendations I have reduced this to 1300 with a macronutrient split of 40% carbs (130g)
40% Protein (130g) & 20% fats (36g).

Over the past 2 months I have recorded everything. Initially, on advice, I split the macronutrients 50%C 30%P 20%F but this had no effect, hence why I changed the split and dropped the carbs a bit.

I really struggled to keep the fats under target initially but I’ve managed to master that now.

In the last week I’ve cut the carbs a bit more by just eating less of them but still having 100g of good carbs.

Still nothing. Have I got the figures way off?

As for Exercise, it’s limited - Stretch yoga for 60 mins, 1x 30 mins run, 1 x 45 mins cycle.
Is this the problem?

I really need to understand how this works, I don’t want to give up and go onto a food replacement programme but I know that works for me!!!! I’m currently tempted .....

If anyone has the time, I’d appreciate some genuine friendly advice.

Honestly, if you were suggested to consume 2400 calories, then maybe just doing 1300 is too little and that's what's causing you to get stuck in the same weight. Also your carb intake may be too high. Try more protein than carbs for a couple of weeks and see what happens.
Another advice is to drink PLENTY of water, green tea and make sure to sleep!!! Don't stress over the scale not moving because sometimes that stress itself prevents you from losing weight.

runforthefunofitUK · July 2018

Honestly, 1300 calories is such a low amount you should be losing like crazy. It makes me wonder if you are underestimating what you are eating or over estimating how much you are burning through exercise.

marksmith3774 · July 2018

If you eat to few calories your body will feel it is starving and go into a starvation mode. Your metabolism slows.to a crawl as the body attempts to retain as much energy as it can. I bet your doc tells you that you aren't eating en

Try upping the calories a little at a time. If you gain .....back off the calories again. Like I said....its a process to learn your body.

I quit looking.at the scale long ago because if I am doing the right things the scale lies to me. There have been times that I stopped losing or actually gained for no apparent reason, but I looked better and felt better. I lost body fat, but gained lean muscle. The scale can lie to you, but the mirror, your friends, clothes , and how you feel will not.

brightresolve · July 2018

Lots of great advice above (and some weight loss woo also, of course; so-called starvation mode is not real!)

The scale does not lie, but the most important scale is your food scale. Weigh solids, measure liquids, use verified (green-checked) database entries, put in your own recipes if you cook, and log every bite, even the "blow-outs"!! 1300-1400 calories is not much, and it's easy to overshoot that with the best intentions (heaping half-cups, creeping portions, forgetting the butter you cooked the egg in). Then put the "odd blow-out" on top of that and whoops, you're not really eating at a deficit, you're not losing, and it's discouraging. It's really worth the effort because losing is a numbers game.

arbuckle57 · July 2018

2000 calories is what the average woman can have. As you get older and sit sometimes to watch tv or do a hobby or for work then less are needed. I am loosing 2-4 lbs a week. I do this by realising 3,500 to 1lb of fat. So eat say 1,200 a day and then count the ones you didn't use and when you reach 3,500 -one pound will vanish. Also eat half a plate of veg or salad and meat the size of your palm. Eat like this, cutting down sugary fruits, nuts, fizzy drinks and treats and it will soon go. Also if your like me and post menopausal then 1,000 should be enough. Try not eating after 6pm and that will help. Black coffee after 6 or tea without milk. Water. Leave rice and pasta alone. Have sweet potatoes and make caulifower rice. Loads recipes on u tube. Cheese, cut down on it. Skimmed milk, no added sugar yogurts.

kimny72 · July 2018

arbuckle57 wrote: »

2000 calories is what the average woman can have. As you get older and sit sometimes to watch tv or do a hobby or for work then less are needed. I am loosing 2-4 lbs a week. I do this by realising 3,500 to 1lb of fat. So eat say 1,200 a day and then count the ones you didn't use and when you reach 3,500 -one pound will vanish. Also eat half a plate of veg or salad and meat the size of your palm. Eat like this, cutting down sugary fruits, nuts, fizzy drinks and treats and it will soon go. Also if your like me and post menopausal then 1,000 should be enough. Try not eating after 6pm and that will help. Black coffee after 6 or tea without milk. Water. Leave rice and pasta alone. Have sweet potatoes and make caulifower rice. Loads recipes on u tube. Cheese, cut down on it. Skimmed milk, no added sugar yogurts.

While all that stuff might have helped you get into a calorie deficit, none of it is necessary. If you use mfp and log accurately and consistently, you will know how many calories you can eat to lose weight and can eat the foods you like if you can make it fit.

There are many "older" women here who eat far more than 1000 and even 1200 cals to lose weight. You can't generalize calories like that. Even in post-menopausal women, it's not common to have to eat under 1200 cals to lose weight.

kommodevaran · July 2018

brightresolve wrote: »

Lots of great advice above (and some weight loss woo also, of course; so-called starvation mode is not real!)

The scale does not lie, but the most important scale is your food scale. Weigh solids, measure liquids, use verified (green-checked) database entries, put in your own recipes if you cook, and log every bite, even the "blow-outs"!! 1300-1400 calories is not much, and it's easy to overshoot that with the best intentions (heaping half-cups, creeping portions, forgetting the butter you cooked the egg in). Then put the "odd blow-out" on top of that and whoops, you're not really eating at a deficit, you're not losing, and it's discouraging. It's really worth the effort because losing is a numbers game.

Great advice here too, just feel a strong urge to warn against the "verified" entries, that can be just as off as others, and against relying on scanning - you still need to verify the entry yourself.

kommodevaran · July 2018

arbuckle57 wrote: »

2000 calories is what the average woman can have. As you get older and sit sometimes to watch tv or do a hobby or for work then less are needed. I am loosing 2-4 lbs a week. I do this by realising 3,500 to 1lb of fat. So eat say 1,200 a day and then count the ones you didn't use and when you reach 3,500 -one pound will vanish. Also eat half a plate of veg or salad and meat the size of your palm. Eat like this, cutting down sugary fruits, nuts, fizzy drinks and treats and it will soon go. Also if your like me and post menopausal then 1,000 should be enough. Try not eating after 6pm and that will help. Black coffee after 6 or tea without milk. Water. Leave rice and pasta alone. Have sweet potatoes and make caulifower rice. Loads recipes on u tube. Cheese, cut down on it. Skimmed milk, no added sugar yogurts.

It makes me sad and angry to see such terrible advice propagated. "Advice" like this made me struggle with my weight and hurt my relationship with food for over twenty years, and it's most likely what's "eating" the OP too.

The average of a population is of no particular use to one individual. It's necessary for planning and food politics for a country, I guess. A person can easily estimate his or her calorie need online, for maintenance, loss or gain. So that is the easiest thing to do. The hard part is to not eat more than you need, if you are, or have been, overweight.

Most people sit sometime during the day. That doesn't mean you have to starve yourself to lose weight.

2-4 pounds per week is not a good, sustainable loss unless you're severely obese. The initial water weight loss can be at that size, and you can see a drop like that after a short stall, but unless you're obese, 2 pounds per week is the absolute maximum for healthy loss.

3500 calories equals a pound of fat. That's the only reasonable thing in here. This is simple maths and important to understand. It's also, apparantly, information that's easy to misuse.

Getting in plenty of vegetables is good for you, but not what makes you lose weight.

Portion sizes are meaningless without context - how many meals per day, how many items per meal, and your weight, at the very least - and why even fiddle with this, when you have a food diary, a food database and a food scale, that allows you to compose your meals to be exactly the size you need? "The plate model" should be used as a mental guide only, an idea of how a balanced meal looks.

If you find 1000 calories "enough", you really aren't counting correctly (and I can see now how that can be).

Not eating after a random but specific time is not going to help anyone. Setting your own, personal, practical cutoff for eating, along with other sensible boundaries, can help you tremendously.

Food choices are personal, and the good thing about calorie counting is that you can eat whatever you want and lose weight. The great thing about eating what you want, is that it makes losing weight easier, and the great thing about making weightloss easier, is that it makes maintenance easier.

Very few people can eat yogurt without any kind of added sweetener.

Struggling!

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