What can I change to lose weight.
carhenn
Posts: 8 Member
Hi, just need some advice here.. Gonna throw some of my stats out here to see if anyone can help me. I cannot seem to lose Any Weight at all.. Mother of two, after my last child 3 years ago, I managed to lose about 70% of the weight gained. But gradually it crept on. Last year I put up a stone more.(went from 154 - 168lbs) . I don't know how as I didn't change anything about my lifestyle or diet. So I'm 41, weigh 168lbs, 5'4". I eat between 1200-1400 cal per day..I'm a stay at home mum but is active with the kids. Do 15 min cardio (threadmill/rowing machine) 6 days a week. 15 min weights 6 days a week (each day not same part of body-varies). I rarely drink alcohol and I don't have a sweet tooth. Cannot lose any weight. What am I doing wrong? Aiming to get to 140lbs.. But that mark is so far off.. At the moment, I just want to get to 154 at least.
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Replies
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Do you use a food scale? Do you pick the right entries from the database?6
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It sounds like you're doing lots of good things! Unfortunately, gaining a stone in a year only requires 134 calories above maintenance calories daily, on average. It's pretty easy to change eating routine, daily life activities, or exercise intensity enough, in combination, to add up to that, unfortunately. Many of us changed our daily routine, for example, because of the pandemic conditions. L1zardQueen's question is a good place to start, as a step toward figuring out what's gone awry. Hang in there, I'm sure you can puzzle this out!8
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Changing even a minute detail, you don’t notice, can add additional calories over time causing weight gain. It happens to most of us, which is why we:
1. Weigh our food and track everything in the food diary
2. Weigh ourselves consistently and follow the weight trend on apps like Libra or Happy Scale
3. Check in here and get support to refocus and tighten our logging.
You can reach any goal you set for yourself. Just be patient and consistent and know weight loss is not a straight line for any one of us.3 -
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What has helped me is yoga along with walking and keeping a gratitude journal. Also, inspirations are a grate way to keep motivating yourself. How about having a workout day witha buddy? Hel]s with accountability.1
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It sounds like you're doing lots of good things! Unfortunately, gaining a stone in a year only requires 134 calories above maintenance calories daily, on average. It's pretty easy to change eating routine, daily life activities, or exercise intensity enough, in combination, to add up to that, unfortunately. Many of us changed our daily routine, for example, because of the pandemic conditions. L1zardQueen's question is a good place to start, as a step toward figuring out what's gone awry. Hang in there, I'm sure you can puzzle this out!
Oh totally! Just a tiny bit extra cooking oil, maybe slices of bread that are a bit thicker due to manufacturing (hey, who doesn't chose the thick slices from the pack? I know I do!), just a bit more jam on toast and you got your 134 calories without noticing.
Portion creep is totally a thing if not weighing all food. When I was losing weight I was eating in a work canteen every day, lovely Indian food. The calorie info was given - but of course differed when the tray was a lot more empty and lots of oil left. But anyway... I knew after a while that I can eat 1 serving spoon of rice, one spoon of aloo gobi, etc. Every now and then I checked the weight of what I served, and found that I was actually eating 200 calories more per dinner. And it happened again and again even though I was always using the same size serving spoon.5 -
If you aren't already, then weigh everything you are eating. Check the labels on food as well. The bread I like went from 100 calories a slice to 110 to 130 in the past few years. For a sandwich, that makes an extra 60, which isn't much, but combined with other foods can make a difference. The hot chocolate I drink when it's really cold went from 80 to 100 to 160 calories. I don't drink as much any more.6
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Make sure you don't eat after the kids a bite here a bite there a left over bite of a cookie or anything and if you do make sure you count them because that can't add up to more than you think.11
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Hi, just need some advice here.. Gonna throw some of my stats out here to see if anyone can help me. I cannot seem to lose Any Weight at all.. Mother of two, after my last child 3 years ago, I managed to lose about 70% of the weight gained. But gradually it crept on. Last year I put up a stone more.(went from 154 - 168lbs) . I don't know how as I didn't change anything about my lifestyle or diet. So I'm 41, weigh 168lbs, 5'4". I eat between 1200-1400 cal per day..I'm a stay at home mum but is active with the kids. Do 15 min cardio (threadmill/rowing machine) 6 days a week. 15 min weights 6 days a week (each day not same part of body-varies). I rarely drink alcohol and I don't have a sweet tooth. Cannot lose any weight. What am I doing wrong? Aiming to get to 140lbs.. But that mark is so far off.. At the moment, I just want to get to 154 at least.
How long have you been doing this while using a food scale and logging all your food?
With not a lot of weight to lose, it's going to require quite a lot of diligence and accuracy, IME. It took me nine months to lose from 155 to 140.3 -
It is most likely something slight that you're eating and thinking it doesn't matter. Extra milk/cream in the coffee? A bit of butter here and there? Tasting the kids food while preparing? Just think on it.. and try to cut out 200 calories off your day.. see what happens over a few weeks.5
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There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings2
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15 min cardio seems low. How many cals are you burning at that? I tend get weight loss at 3 miles walking daily, 400 cals.0
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15 min cardio seems low. How many cals are you burning at that? I tend get weight loss at 3 miles walking daily, 400 cals.
It's possible to lose weight doing zero cardio. Fifteen minutes of cardio may seem low from a fitness standpoint, but half an hour of exercise 6 days a week (once one includes the strength training) is not profoundly unreasonable.4 -
With two small children at home, this may be difficult part, but can you change your exercise from 30 minutes to 45minutes? I’d use the extra 15 minutes for more weight training. Consider adding NEAT throughout the day — things like:
- do 10 squats while waiting for the microwave or kettle to boil
- Every time you go up the stairs, go back down and then back up before doing what you wanted to do up stairs
All those little changes add up.
Good luck0
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