GAINED 4 POUNDS!!!
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I agree that don't ever give up.
I would also agree, you might not be eating enough for your body not to feel like it is starving. The brief look I did at your journal, I might also suggest getting in more wholesome foods, like more veggies and fruits and adding more variety to your diet. That has been one thing I have been working on and feel a lot better but just adding those in, and on the plus side I eat less cause I get full off of less calories
Good luck!!!0 -
You may want to try adding some strength training to your exercise program. I walk about 30 minutes a day including hills to take my kids to school and it really doesn't burn that many calories. It's a great exercise, but I would add strength too.
Which is fine... but remember I am VERY out of shape and JUST starting to excercise again. Me walking every day is huge for me. I will keep building up my endourance and will get there.... have no gym membership
you can lose weight without any exercise. exercise has its benefits, but in terms of fat loss, its secondary to what you eat/drink. I lost my first 23 pounds without exercise. I added exercise because I wanted to begin the toning up....and I didn't jump in and start to kick butt right away...I added intensity/variation over time.0 -
You also have to keep in mind that muscle weighs more than fat and therefore, a better gauge of your progress is how your clothing fits (unless you are bloated as well...).
Also, don't lose hope. There are plenty of reasons why your weight might fluctuate such as "that time of the month" or water retention or just the time of day!0 -
Question...you weighed 4 pounds heavier on the doctor's scale than the one at home? If the answer is yes, I'm not surprised. I weigh 5 pounds heavier at the drs office as I have on clothes and shoes. Something to consider.
hmmmm...I overlooked this in your initial post. you should always use the SAME scale at the SAME time of the day (and in the SAME place as well). there are variations in scales. I don't care if I weigh 2, 3 or 5 pounds more on someone else's scale because I assume my starting weight would be that much higher on that other scale. I use the same scale so I know exactly how much I've lost. Also, if you were weighing in during the day, as opposed to first thing in the morning, that's just not going to be a proper indicator because weight fluctuates throughout the day (usually going up until bedtime and back down while sleeping).
This was my first thought too - Different scale, different time of day (I weight at least 4 more lbs when I get home from work then before I went and that's on the same scale). When I go to the dr's I get on the scale backwards and ask them not to tell me what it says.0 -
looking at your food journal, I recommend making some changes. if you cut out grains/breads/rice/pasta for a week, I bet you will notice a difference. sure, having a caloric deficit is your #1 goal...but choosing more natural foods, and fewer processed foods, will help a lot. also, drinking water will help (if you're not already doing that).0
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Like other people have said, keep track only with your scale at home. The doctor weighs me fully clothed and with shoes on. That's enough to add 5 pounds, plus if you've had anything to drink it can add several pounds.0
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Hugs! You are on the right track!
My suggestion would be to start eliminating some of those processed and packaged foods. Just because they keep you in your caloric range, doesn't mean they are good for your body!
Do you cook? If not, look into a simple ingredient cookbook, or even crock-pot meals (no cooking!), that will really help increase your veggies and sodium.0 -
Just took a quick look at your food diary. I might suggest less processed food. Looks like the majority of what you eat comes from restaurants and frozen foods. When you do this, the proportions and such are always off; you get 4 tablespoons of mayo on that sub rather than the online calorie count of 2. Little things like this add up quickly. Also, frozen food (even the healthy choice ones) have a huge amount of sodium which can have the effect of water retention on your body.
I would suggest trying to start making your own meals at home.
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for sure it is your choices,this means that although you are within the calories set you are not eating enough to burn.You need to eat more natural whoulesome foods,especially fruit and vegetables which are low in calories but bulks you out and helps you burn more.Choices are important,best of luck0
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Try tracking your sodium, those lean cuisine meals are low in calories but KILLER in sodium, I use to eat those to everyday for 2 months and the scale wouldnt budge, so I quit. I track sodium also, the laughing cow cheese wedges are low in cal. but high in sodium. It is amazing how much sodium is in so called low calorie, good for you, foods. Take a peak next time you are shopping. your intake should be around 2500 a day.0
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when u say you hit 1200 cals is that your net calories or your cals you eat not accounting for your workouts?0
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You really aren't eating enough calories. Think of it this way, can you live on 860-1200 calories a day for the rest of your life? Can you bear facing the fact that you will have to lose this weight all over again once you go off your diet? Because once you go off a diet, you will gain the weight back.
However, if you are striving for a healthier lifestyle that you will be comfortable living for the rest of your life, you need to eat more. You are trying to keep your calories at or under 1200. Is that the calorie goal that MFP selected for you based on the amount of weight you want to lose per week?
I started off at 196 and MFP had me at 1410 calories a day to lose a pound a week. Then, as my weight went down, it adjusted me down to 1370 a day. I am only about 20 lbs from my goal now and I have bumped my calories up to 1530 a day so when I hit my goal I don't shock my system by upping my calories all at once.
Remember, slow and steady will win you the race!0 -
Hormones have a lot to do with it to and the time of month you weigh yourself. I know I gain weight during one week of the month but then it comes right off a week later. Don't stress. Keep track, if you still keep gaining definetly see the doctor for some answers. I agree with everyone else about drinking more water, changing up the exercise workout, adding strength training, and eating just a few more calories. It would also help to know how often you are eating - I tend to eat six smaller portions a day and that helps keep up my metabolism.0
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Looked at your diary and you a lot of processed foods which are heavy on the sodium. You might want to add sodium to your daily tracker in your diary. You need more veggies for starters.
Yes, I agree I need to include more fruits and veggies. I don't know why my previous foods that I tracked are not showing up (from when I first joined) but I had a lot more homemade things. The past week I haven't had time to go to the grocery store, so I have been eating out. I will swtich that out. As far as fruits and veggies go.... I love the taste of both but NEVER get full with them. That is my biggest problem, I am hungry ALL the time. So moderation has always been hard in the past (But MFP has helped SO much with that). I will add more into my diet. Thanks.0 -
From your diary it appears that the the calories that you are eating are not from nutritious foods. Try to avoid eating at McDonalds and Starbucks and instead cook at home with meals high in protein, vegetables (not canned) and whole grains. I use to eat a bagel everyday for breakfast from the bagel store. Just switching to a whole grain English muffin toasted at home made a huge difference in my weight loss.0
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Looked at your diary and you a lot of processed foods which are heavy on the sodium. You might want to add sodium to your daily tracker in your diary. You need more veggies for starters.
Yes, I agree I need to include more fruits and veggies. I don't know why my previous foods that I tracked are not showing up (from when I first joined) but I had a lot more homemade things. The past week I haven't had time to go to the grocery store, so I have been eating out. I will swtich that out. As far as fruits and veggies go.... I love the taste of both but NEVER get full with them. That is my biggest problem, I am hungry ALL the time. So moderation has always been hard in the past (But MFP has helped SO much with that). I will add more into my diet. Thanks.
you need to snack more if your always hungry.
For example:
breakfast- 1 egg with 1tbsp milk scrambled with 1 cup spinach and 1 tbsp onion and sprinkle on some 2% fat cheese, a piece of whole wheat toast
snack- 1 orange with one glass 1% milk
lunch- Whole grain wrap with oven roasted turkey breast, lettuce, tomato, hummus spread instead of mayo and an apple
snack- handful of almonds with 1 cup strawberries
dinner- 6oz piece chicken breast grilled, 1 cup green beans, 1/2 cob of corn
snack- lowfat chocolate milk 1/2 a banana
now, calorie wise, i dont know how much that is heh but i know its not too much and its a reasonable amount of calories with good whole grain carbs and proteins. you should structure your meals into smaller more frequent, that will in a way trick your body and your mind that you are eating lots, BUT they are HEALTHIER choices. i know when i dropped lots of weight a few years ago i didnt think about calories, i just thought about eating smaller portions of healthier foods and you know what..i dropped 50 lbs in 6 months...and exercise?? i only did like 20 min of jog/walking a day. see how that works for you body. the same diet doesnt work for everyone but you CANNOT deprive yourself of nutruition. i would highly recomment reading a book or even online, look and read about your body and its needs and how it functions of fats and calories. everyone hears by word of mouth but its always best to educate yourself on how the body works.0 -
Looked at your diary and you a lot of processed foods which are heavy on the sodium. You might want to add sodium to your daily tracker in your diary. You need more veggies for starters.
Yes, I agree I need to include more fruits and veggies. I don't know why my previous foods that I tracked are not showing up (from when I first joined) but I had a lot more homemade things. The past week I haven't had time to go to the grocery store, so I have been eating out. I will swtich that out. As far as fruits and veggies go.... I love the taste of both but NEVER get full with them. That is my biggest problem, I am hungry ALL the time. So moderation has always been hard in the past (But MFP has helped SO much with that). I will add more into my diet. Thanks.
you need to snack more if your always hungry.
For example:
breakfast- 1 egg with 1tbsp milk scrambled with 1 cup spinach and 1 tbsp onion and sprinkle on some 2% fat cheese, a piece of whole wheat toast
snack- 1 orange with one glass 1% milk
lunch- Whole grain wrap with oven roasted turkey breast, lettuce, tomato, hummus spread instead of mayo and an apple
snack- handful of almonds with 1 cup strawberries
dinner- 6oz piece chicken breast grilled, 1 cup green beans, 1/2 cob of corn
snack- lowfat chocolate milk 1/2 a banana
now, calorie wise, i dont know how much that is heh but i know its not too much and its a reasonable amount of calories with good whole grain carbs and proteins. you should structure your meals into smaller more frequent, that will in a way trick your body and your mind that you are eating lots, BUT they are HEALTHIER choices. i know when i dropped lots of weight a few years ago i didnt think about calories, i just thought about eating smaller portions of healthier foods and you know what..i dropped 50 lbs in 6 months...and exercise?? i only did like 20 min of jog/walking a day. see how that works for you body. the same diet doesnt work for everyone but you CANNOT deprive yourself of nutruition. i would highly recomment reading a book or even online, look and read about your body and its needs and how it functions of fats and calories. everyone hears by word of mouth but its always best to educate yourself on how the body works.
This is why I really think I have a problem...... that menu the you suggested to me? I am starving just looking at it. I truely need things of substance to be satisfied and full. Maybe its a mental thing..... but that would not make me satisfied and after a couple of days, I would completely indulge because I of feeling deprived.0 -
that doesnt have to be everyday though. thats just an example of one day. try reading the book "the abs diet" the write of the book is a writer for mens health and htas lots of good books out there. you can check out the website on line, just google the abs diet and it explains it to you. its not even a diet per se, but its a GREAT book, makes a lots of sense and trust me, you will NOT FEEL hungry doing those meal plans or even if you make up your own. its got a lot of room to make your own adjustments, and best thing? you can eat WHATEVER you want for a meal one time a week, its a part of the program. 6 weeks up to 20 lbs and just aimed at body fat. its a good book.0
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How is your water intake?
I drink a lot of water and that helps me with feeling hungry.0 -
My average daily intake:
Breakfast: 2 eggs scrambled
1 tbs butter
1Orowheat extra fiber English muffin, toasted
Lunch: 2-3 ounces baby spinach
1 can no-salt-added tuna
1/2 cup rice (cooked)
1 tbs olive oil
All mixed together and sautéed in a skillet
Afternoon Snack: 2 oz roasted almonds (unsalted)
1 or 2 Mini Babybels Cheddar (depends on how hungry I am)
Supper: 4-6 oz grilled chicken breast
2-3 cups baby sweet greens
Bell pepper slices
12-15 grape tomatoes
Sliced baby portabellos
Sliced roasted almond 1/2 oz
1 oz bleu cheese crumbles
1tbs dried cherries
1 tbs balsamic vinegar
Evening Snack: 1 (7 oz) container Fage Greek Yoghurt 2%
1 tbs vanilla extract
1/8 tsp Stevia
1 cup sliced strawberries
Comes out to about 1400 calories, if I remember correctly. I guarantee you won't be hungry!0 -
1200 calories seems really low. I am eating 1290 to lose 1 1/2lbs a week and that is before my nursing and exercise calories. Have you used the MFP to calculate how many calories you should be eating to lose weight? If you are eating to few your body goes in to stravation mode and stores fat. Also another thing is it could be muscle you are gaining. Keep up what you are doing and if you need any encouragement let me know!0
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Girl! Where are your healthy, natural foods!? It's not just about calories, it's about nutrients. Stay away from the toxic processed foods and get back to basics -- fruits, vegetables, legumes, beans, raw nuts, lean proteins, etc.0
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if you don't mind me asking what are your stats? I started in April at 212lbs and I've tried to stick to 1200 calories. I also drink a helluva lot of water and have cut my salt intake drastically. I find omelettes and protein make me full. It takes time to get into a pattern but keep at it. You've made the right decision doing this.
MFP changes your life. Add me if you need support
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Interesting that you made this post. I've been on MFP for a while and started much the same way. I will tell you that I'd never heard of "clean eating" until the last 2-3 months. I have a very high stress and active lifestyle that does not permit me to cook a lot so I'd depended largely on things that were easy for me to carry. I did Jenny Craig, WW's, and any other restricted diet you could imagine. It wasn't until I really tied down and started reading to understand how my body processes food and which kinds of food made me "feel alive" that I understood the concept of clean eating. If you are seeing a doc... ask him about a nutritionist for some additional suggestions based on what your body needs. Take your food log to the doc.... MFP is NOT the "Gospel" but it does help us see what we are puting in our bodies....
Clean eating is the reduction of processed foods in the diet. Sometimes it's unavoidable... processed foods are EVERYWHERE. Eat them at a minimum, reduce the sodium, and drink tons of water! Also, you may want to consider interval training (run-walk)... Your body adjusts over time to consistant exercise... Give it a good challenge!0 -
I have just started but we have a trainer at work and one of the people in our meeting mentioned a situation similar to yours and his advice was that "Frequency is key, both in eating right and being active, NOT intensity"!
Having been on several restrictive diets and gaining the weight back plus after I am happy with where I am at, I truly believe this advice is key.0 -
Muscle weighs more than fat. You can actually loose inches and gain weight if you are exercising a lot. Also, You can get a 4 lb. swing if you hydrate a lot before you weigh (drink a lot of water.)0
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Same thing happened to me when I first started..... i was so upset and ready to give up, but decided to push through. The first three weeks I lost one gained two. My fourth week I finally started to loose and now have lost 10 pounds in three weeks. Just keep your head up and stay strong. My biggest thing was to STOP weighing myself everyday. My weight will fluctuate pounds in a day, so stepping on the scale and seeing a gain would be hard. Now that I've stretched it out to weighing myself once a week I see the decrease and its made me feel a lot better!0
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If its a differnt scale at a later time in day than usual, then yes it will look bad. Also if you were eating healthier but then ate out for a week, its just water retention from sodium most likely. I can weigh up to 5 pounds heavier at night from a sodium filled meal and will be up a few pounds the next morning. It takes a few days for that water weight to fall off.
Also, if you are looking at some ppls menu suggestions and thinking you wont be full enough, try anyway. Some times its not the amount of food you eat that keeps you feeling full, its the quality of the food... Things like fiber and protein that keeps you from being hungry an hour later. I eat out all the time but try to make smarter choices so just start with that. Taco bell chicken fresco tacos and pintos and cheese has protein and fiber. I skip fries and things for the most part. I buy Popchips if i need crunchy chips. Eating too much white flour and carbs in one meal without including protein can just leave me wanting more. Hang in there.0 -
Hang in there-- I gained a couple of pounds when I first started and then it gradually started to come off. My body was in "starvation mode" and needed time for the healthy choices to start resulting in weight loss.0
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Don't give up! get a tape measure, it doesn't lie and weigh yourself less often. I weighed myself too often and it was making me cookoo. keep to the plan and exercise and be patient, things will go the way you want. Feel free to friend0
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