1200 is not enough!
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Also my macros are set to 40%carbs, 30% protein & 30% fats0
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In fairness... none of us (at least, the vast majority of us) have nutrition credentials, but look at all the advice we give. Lack of credentials doesn't automatically mean bad advice.
For me, the bigger issue is the anxiety. If that's causing you to work harder and stay focused because you know a "public" weigh-in is coming, then maybe it's a good thing. If it's causing you un-needed stress, then maybe it isn't?
In the bigger picture... it sounds like you're doing really well. 1-1.5lbs per week is about perfect, and certainly not something to be discounted.
I hope most people would know to take the advice from a free open forum with a grain of salt. And none of us are being paid for it (unless I missed a memo). Trainers are expensive and if you're paying someone money under the assumption that this person knows what they're talking about better than the Average Joe then they had better. That's kinda why I'd like to know his reasoning behind the number.8 -
Chelle8070 wrote: »I think maybe I just need to switch trainers. If I only lose 5 or so pounds in a month he kind of guilts me about it.
Hmmmm, I would think about it. Why would he be guilting you? Is his job not to be supportive and helpful? If a trainer isn't motivating you or providing expert information, what's the point of him?Chelle8070 wrote: »I don't know that my trainer has any kind of nutrition background.
This is why I don't do trainers and instead do OrangeTheory. All the benefits of having someone else design the workout and able to correct form and push me, none of the relationship *kitten* because there are 20+ other people in the room doing the same workout. Plus it costs less.1 -
Okay, thanks for opening your FOOD diary.
1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?
3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.
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So I am 5'6" and 150 lbs, working to get to 135 or 140. To my knowledge, when we have fewer pounds to lose we adjust our rate or loss from 2 or 1.5 lbs per week to 1 or .5 lbs per week. Losing goes more slowly as we get closer to goal, and you are only 26 lbs away from your goal. I think (someone please correct me if I'm wrong) that the guidance is 1-25 lbs to lose, set it at .5 lbs per week; for 26-50 lbs to lose, set it at 1 lb per week. Mine is set at .5 lbs per week and I get 1490 cals before exercise. I get 3000-6000 steps a day which gives me ~200 extra calories and I am satisfied on nearly 1700 a day. I am still losing, too.
I agree with others that your protein macro is high. If that works for you - i.e. keeps you satiated so you don't feel like you want to eat your chair - then keep it at 50%. But I need a balance, so I'm spread at 35-35-30%.
A personal trainer's primary purpose is to help you train/exercise/get fit. They are not there to sell you stuff; after all, you have already paid them. I won't go back to someone who tried to sell me something that I don't need.4 -
I found when adding the full calories I burned into the calories I can eat it stopped me from losing weight. I believe devices that give calories for excercise (treadmill, watch) are only guessing. I add calories to my overall goal when I excercise as a reward, but I only add around 1/4th of what my watch says I burned. So far it is working. Hope this helps.2
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cmriverside wrote: »Okay, thanks for opening your FOOD diary.
1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?
3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.
1. I totally eat 1/3 of a chocolate chip cookie on occasion. That's a real thing LOL. My 1/2 an apple was real too, gave the other half to the chickens. I just wanted it on my salad. I considered the scoop of protein powder a real thing as it's the real numbers and I level off the scoop and everything. I weigh all of my meats and a few other things. If I enter a recipe in MyFitnessPal, I portion it all out before we eat (my boyfriend loves that) so if it says 6 servings, I weigh it to make sure I have 6 equal portions, etc.
2. A lot of that is the time of day. If I workout, then go right to soccer practice, I could go home to dinner with 1000 calories left but it's also 7:30 at night, so I don't think it's in my best interest to eat 1000 calories and then go to bed.
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As far as the trainer goes - I was working with one guy who is great for conversation (about life, food, all of it)... then the manager of that location booked me a month and a half worth of sessions with him. He's not attentive, complains about all the stuff he has to do, and as I said, guilts if I don't lose 10lbs a month. I have today and Thursday with him and then I go back to the first guy. I'm done training with the manager.
It doesn't help that he severely let himself go and the owner is pushing him like a beast to get back in shape to better represent the company.... so he's training like 4x a week with the owner and doing ridiculous amounts of cardio, etc. I admire his drive and all but I just am not going to push quite as hard as he has been.
I actually worry about him and think all the extra pushing is playing into him being a crappy trainer for the time being.
Not that any of this is or should be my problem. I don't like the anxiety that my weigh in is causing. This is the first time I'm nervous vs excited to see the results and that isn't going to help anyone.0 -
Chelle8070 wrote: »cmriverside wrote: »Okay, thanks for opening your FOOD diary.
1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?
3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.
1. I totally eat 1/3 of a chocolate chip cookie on occasion. That's a real thing LOL. My 1/2 an apple was real too, gave the other half to the chickens. I just wanted it on my salad. I considered the scoop of protein powder a real thing as it's the real numbers and I level off the scoop and everything. I weigh all of my meats and a few other things. If I enter a recipe in MyFitnessPal, I portion it all out before we eat (my boyfriend loves that) so if it says 6 servings, I weigh it to make sure I have 6 equal portions, etc.
2. A lot of that is the time of day. If I workout, then go right to soccer practice, I could go home to dinner with 1000 calories left but it's also 7:30 at night, so I don't think it's in my best interest to eat 1000 calories and then go to bed.
Meal timing is irrelevant for weight loss - so if you get home at 7:30 and still have calories to play with - nothing wrong with eating them at that time. Some people have some digestive issues with eating too close to bed time, but what time do you go to sleep!? I often eat dinner at 8:30-9:30 at night after getting home from work and kid activities, hasn't hindered my weight loss.
Weighing meats is a good start but other things can be quite calorie dense - peanut butter, cereals, cooking sauces, etc. If you want to ensure optimal accuracy in your logging, then weighing ALL solids is ideal.
That said - I really think in your situation it's more about adjusting your expectations, maybe getting a new trainer, and tightening up your logging consistency which will give you confidence in your approach. The rate of loss you have, ~26 lbs in about 6 months is perfect for the amount of weight you have to lose. A trainer who isn't satisfied with you losing 1 lb/week when you have less than 50 lbs to lose, is not very knowledgeable, nor very concerned about some of the adverse effects of rapid weight loss. In particular the comments you made about pushing you to use their meal service raise some red flags.
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I go to bed any time between 9 and 12 depending on the day and energy levels... or if I've consumed all of my calories and find myself rummaging, I'll just go to bed. LOL
When I do log - I log everything. Peanut butter, butter, soy sauces, wasabi, mustard, etc... everything... but I don't weigh it all. I use measuring cups/spoons. I'll start trying to weigh more often.
Thank you again for everything This thread has helped me realize some things *I* need to change and somethings I need to tell others *WILL* change6 -
Chelle8070 wrote: »I go to bed any time between 9 and 12 depending on the day and energy levels... or if I've consumed all of my calories and find myself rummaging, I'll just go to bed. LOL
When I do log - I log everything. Peanut butter, butter, soy sauces, wasabi, mustard, etc... everything... but I don't weigh it all. I use measuring cups/spoons. I'll start trying to weigh more often.
Thank you again for everything This thread has helped me realize some things *I* need to change and somethings I need to tell others *WILL* change
You might want to give this a read
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p13 -
Chelle8070 wrote: »I go to bed any time between 9 and 12 depending on the day and energy levels... or if I've consumed all of my calories and find myself rummaging, I'll just go to bed. LOL
When I do log - I log everything. Peanut butter, butter, soy sauces, wasabi, mustard, etc... everything... but I don't weigh it all. I use measuring cups/spoons. I'll start trying to weigh more often.
Thank you again for everything This thread has helped me realize some things *I* need to change and somethings I need to tell others *WILL* change
You might want to give this a read
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
Exactly.
Take the time to read it. Otherwise you are just sabotaging yourself, OP.3 -
You will lose on 1200 calories a day IF you are logging and weighing and measuring correctly. No, you will not go into starvation mode which is a myth. I was in a similar position. I did not use a food scale...I do now and realize that I was pretty much underestimating how much I was really eating. It was an eye opener. If you really want to know how much you are eating, use a food scale and log everything...I mean everything. It's a pain in the butt but if you really want to know what the deal is...you need to. Good luck. It made a difference for me.
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Chelle8070 wrote: »cmriverside wrote: »Okay, thanks for opening your FOOD diary.
1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?
3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.
1. I totally eat 1/3 of a chocolate chip cookie on occasion. That's a real thing LOL. My 1/2 an apple was real too, gave the other half to the chickens. I just wanted it on my salad. I considered the scoop of protein powder a real thing as it's the real numbers and I level off the scoop and everything. I weigh all of my meats and a few other things. If I enter a recipe in MyFitnessPal, I portion it all out before we eat (my boyfriend loves that) so if it says 6 servings, I weigh it to make sure I have 6 equal portions, etc.
2. A lot of that is the time of day. If I workout, then go right to soccer practice, I could go home to dinner with 1000 calories left but it's also 7:30 at night, so I don't think it's in my best interest to eat 1000 calories and then go to bed.
I have tried several protein powders and have yet to find one that includes a scoop that is EXACTLY right for the gram weight given for a serving. If I do a level scoop, it's always at least 10% higher than the stated serving.
Weigh the solids - as often as is realistic, ideally always - and that'll help with the accuracy.
~Lyssa4 -
It's a real bummer about the measuring cups vs weight. All in all I've probably been on MFP for 5+ years (not regularly but still) and have been thinking measuring cups are sufficient this whole time because "hey! i'm measuring"
Seriously - thank you all!4 -
Chelle8070 wrote: »It's a real bummer about the measuring cups vs weight. All in all I've probably been on MFP for 5+ years (not regularly but still) and have been thinking measuring cups are sufficient this whole time because "hey! i'm measuring"
Seriously - thank you all!
Actually, scale is quicker and easier, once you get the tricks down. A couple of key things:
If you're doing something like a salad or sandwich, put the plate on the scale and zero it. Sandwich example: Bread on plate, note weight, zero scale; mustard on bread, note weight, zero; meat on bread, note weight, zero; etc. You can do this with a pan when making a soup or somesuch, too. (I usually note amounts on a junk-mail envelope to record on MFP later when I have clean/dry hands.)
For anything in a jar, bottle or that comes in a chunk (cheese, say), put the jar or hunk on the scale and zero. Take your utensil and scoop or cut off your desired portion. Note the negative weight on the scale - it's how much you took out. This is so much quicker and easier than putting peanut butter in a tablespoon (especially when you take washing the spoon into account), and it's more accurate.
ETA: You can use the negative method when chopping things on a cutting board, too. Chop stuff into individual piles, put whole cutting board on scale, zero, push one item into cooking pot, note negative, etc. If your scale is too small to see the display with the cutting board on it, carefully balance the cutting board on a bowl atop the scale.
It can take a few days to figure all this stuff out, but I'd almost guarantee you'll find weighing less fussy and time-consuming than measuring.9 -
Here are some thoughts:
- Losing 1-2lbs per week is realistic for most people who are not extremely obese. Losing more than 5lbs a month simply isn't realistic for some people, especially sedentary women.
- Using a scale for all solid foods may seem tedious, but it'll make your calorie count waaaay more accurate. It's also a nice way to reduce dirty dishes! Use the "tare" function while adding ingredients to your empty bowl and you only dirty one bowl.
- Make sure your diet is high in SATIATING foods. Lean proteins (chicken, eggs, tuna, tofu, seitan), fibrous carbs (veggies, potatoes, oatmeal, beans, legumes) and high-volume low-calorie foods (green veggies, broths, air-popped popcorn, shirataki noodles, sugar-free jello, etc.).
https://www.healthline.com/nutrition/15-incredibly-filling-foods4 -
Chelle8070 wrote: »As far as the trainer goes - I was working with one guy who is great for conversation (about life, food, all of it)... then the manager of that location booked me a month and a half worth of sessions with him. He's not attentive, complains about all the stuff he has to do, and as I said, guilts if I don't lose 10lbs a month. I have today and Thursday with him and then I go back to the first guy. I'm done training with the manager.
It doesn't help that he severely let himself go and the owner is pushing him like a beast to get back in shape to better represent the company.... so he's training like 4x a week with the owner and doing ridiculous amounts of cardio, etc. I admire his drive and all but I just am not going to push quite as hard as he has been.
I actually worry about him and think all the extra pushing is playing into him being a crappy trainer for the time being.
Not that any of this is or should be my problem. I don't like the anxiety that my weigh in is causing. This is the first time I'm nervous vs excited to see the results and that isn't going to help anyone.
Oh, man: Dump him for sure. I started at about your height and weight (I was 5'5", 183), and (1) losing 2 pounds a week at that point is seriously a bad plan (health risk) especially if you're quite active at the same time; and (2) 1200 (net) was waaaay too low for me, at age 59-60 at the time (and I'm more lightly built than you are - I'm best off weighing in the 120s with my body configuration).
Your current weight loss rate is good to slightly aggressive. You're doing great. Pay attention to your energy level; if there's any sign of fatigue or weakness, for sure eat a little more.7 -
Chelle8070 wrote: »I think maybe I just need to switch trainers. If I only lose 5 or so pounds in a month he kind of guilts me about it. My weigh in and measurements are today so I’m anxious and questioning myself.
WTF? Fire his *kitten* like right *kitten* now. Seriously?
5lbs a month is not good enough?
On my behalf please transmit to your trainer that he can stick his head up his *kitten*hole which is of higher quality and relevance than his advice and opinion.
I just can't...5 -
a) you don't need to be doing 1200 if it is causing you grief and you sure as *kittens* don't need to be getting grief about "only" losing 5lbs.
b) if you aren't already, please get yourself a nice trending weight app (trendweight/weightgrapher/libra/happy scale depending on your platform) and start using it and even, if possible, populate it with previous data so you can visualize your progress when **kitten**holes such as your trainer open up their useless orifices.
c) Excessive macro splits are fine if they're your preference; but they seldom help anything else.
Once you're hitting 0.8g to 1.2g of protein per lb of goal bodyweight in the "normal" weight range (which is already 2x RDA and probably sufficient for most people in a deficit with marginal benefits by eating more), once you're getting in 0.35 to 0.45g of fats per lb of bodyweight, and once you're consuming your 26-27g of fiber as a female and 36-38g of fiber as a male, well, the rest you can apportion pretty much how you wish without too many problems or too many extra benefits. Usually carbs will help with energy and exercise and fats with satiation but these things are definitely individual in terms of their effects.
d) 1200 not accurately counted could easily equal 1500 accurately counted, and they both would still be a deficit. You don't need a huge deficit in order to lose weight. Many people, myself included, would advocate deficits that don't exceed 20% of your total daily energy expenditure when you're normal weight or barely overweight and that don't exceed 25% when you're very overweight or obese.
e) Over a period of 4 to 6 weeks... you counts what you think you've eaten. You counts what you think you've spent in terms of calories out. You compares to how your trending weight chart says your weight has changed. You think about making small changes to your goals if you're not happy enough with your progress.
f) throughout you seek to experiment and do things that you feel you can keep doing for a long long time to come... cause the long game is called maintenance.
g) dealing with **kitten**hole who is not happy with 5lbs a month is not a good long term investment.10
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