What are some tips for my situation?

IsabellaShoshana · January 29

Hello everyone!
My name is Izzie!

I've been using MFP on and off for about a year now but for the last few months I have logged every single day (except holidays where I can't go on my phone). I was eating balanced meals (30% fat/carb and 40% protein) and reaching about 1000-1200 calories per day for about a month and my weight was just going up and down... Like I was losing weight but I also wasn't because it was a zig zag with a very very slight tilt downwards.

Now, I wanted to "speed up" the process and started eating between 500-800 calories per day. Of course this is difficult for me since I am so used to eating more and going out daily to events that always have food. And here is the kicker, my weight literally zig zags here as well.

At the same time I started this "diet" I also started doing zumba every single night for 30min minimum and currently doing 1 hour daily. This isn't really reflecting properly on the scale... Now, I have people telling me it is because muscle weighs more and I am gaining muscle since I am going from never working out to daily... I don't know if that is the case but it really could be. Sometimes I am so exhausted at night that I have to push myself to do it and so my moves are sloppier but at least I am moving. I also bought 2lb weights that I hold whilst I do zumba which I started doing 2 days into my daily dance.

Running makes me tired after about 5 seconds, can't do a push up to save my life, proper sit ups are like Mars to me... Zumba happens to be the one thing that makes me not unhappy.

I am hoping for some tips from people with experience or nutritionists/dietitions that can tell me what to do. I started the dieting at almost reaching 170lbs as a 5'3, 20 y/o woman and am currently zig zagging between 168.8 and 169.4. The goal is 100-110lbs (or when I feel like I look the way I want to.

Side note: I want to consider going on ozempic... Not sure what it entails yet but I am thinking on it. I want an "easy fix" and alongside that, I have binge eating disorder and the ED where you cannot go to sleep without eating. All I can think about is food food food all the time, even when I am not hungry. But recently I stopped bingeing about 1-2 months ago once I started logging. I have more control now, but I am also endlessly hungry. I was told ozempic makes you lose everything fast and you can eat as much as you want. IDK if that is true or not but if it is, I want it!! I was told though that it might affect fertility and in which case I would not use it...

Please share your thoughts!

dmkoenig · January 29

You want to look at long term trends. Daily fluctuations are normal as water weight can easily account for a couple pound swing one way other the other. Some days you might be a bit dehrydated, other days you may have retained some water. Stick with your original weight loss plan. Aside from 500-800 calories being unhealthy, it will be unsustainable especially if you are binge-challenged. Good luck!

AnnPT77 · January 29

IsabellaShoshana wrote: »

Hello everyone!
My name is Izzie!

I've been using MFP on and off for about a year now but for the last few months I have logged every single day (except holidays where I can't go on my phone). I was eating balanced meals (30% fat/carb and 40% protein) and reaching about 1000-1200 calories per day for about a month and my weight was just going up and down... Like I was losing weight but I also wasn't because it was a zig zag with a very very slight tilt downwards.

A zig-zag with a down-trend is how normal weight loss works. How "slight" is that difference, over a month, or better yet, a whole menstrual cycle?

Now, I wanted to "speed up" the process and started eating between 500-800 calories per day. Of course this is difficult for me since I am so used to eating more and going out daily to events that always have food. And here is the kicker, my weight literally zig zags here as well.

If 500-800 is accurate on average, including any unplanned binges or extra eating, that is a dangerously low calorie level.

At the same time I started this "diet" I also started doing zumba every single night for 30min minimum and currently doing 1 hour daily. This isn't really reflecting properly on the scale... Now, I have people telling me it is because muscle weighs more and I am gaining muscle since I am going from never working out to daily... I don't know if that is the case but it really could be. Sometimes I am so exhausted at night that I have to push myself to do it and so my moves are sloppier but at least I am moving. I also bought 2lb weights that I hold whilst I do zumba which I started doing 2 days into my daily dance.

Even with the most efficient way of gaining muscle (weight lifting), no one is gaining muscle fast enough to offset fat loss in a calorie deficit as large as you're reporting. I'm sorry, but that's not the explanation. Water retention for muscle repair could mask very slow fat loss on the scale for a few weeks, but the calorie numbers you're reporting would not lead us to expect very slow fat loss.

One point: Severely low calories, with added exercise, is going to result in fatigue for anyone. Even with adequate calories in the picture, the usual recommendation is to increase exercise by only around 10-20% per week at most for best fitness results. For best calorie results, even slower could be better. Over-exercising increases fatigue, fatigue makes us drag through the day, burning fewer calories than expected in non-exercise parts of life. Over-exercising is counter-productive for fitness OR weight loss.

Running makes me tired after about 5 seconds, can't do a push up to save my life, proper sit ups are like Mars to me... Zumba happens to be the one thing that makes me not unhappy.

I am hoping for some tips from people with experience or nutritionists/dietitions that can tell me what to do. I started the dieting at almost reaching 170lbs as a 5'3, 20 y/o woman and am currently zig zagging between 168.8 and 169.4. The goal is 100-110lbs (or when I feel like I look the way I want to.

As a 5'3" 20 y/o woman weighing 168 pounds, we'd expect you to burn roughly 1500 calories daily if bedridden and comatose. If your circumstances were even close to that, I suspect you would've mentioned it. If sedentary, it would be more like 1800-1900, without considering the exercise you've added. With the exercise, something quite intense an hour every day, more like 2400 calories.

If your calorie counts are accurate, you are severely and unhealthfully under-eating even at 1000 calories, let alone 500-800. If you have meticulously and honestly recorded all eating and drinking including any binges or the like for a month, and have not lost any weight, it would be a good idea to see your doctor.

Side note: I want to consider going on ozempic... Not sure what it entails yet but I am thinking on it. I want an "easy fix" and alongside that, I have binge eating disorder and the ED where you cannot go to sleep without eating. All I can think about is food food food all the time, even when I am not hungry. But recently I stopped bingeing about 1-2 months ago once I started logging. I have more control now, but I am also endlessly hungry. I was told ozempic makes you lose everything fast and you can eat as much as you want.

No. Reports from people here are that it reduces that constant intense mental focus on and craving for food, the thing they usually refer to as "food noise". In effect, it reduces appetite. In that sense, they may be able to "eat as much as they want", but that's because they want much less food than before. The drug doesn't magically make people able to eat large amounts of food and lose weight.

IDK if that is true or not but if it is, I want it!! I was told though that it might affect fertility and in which case I would not use it...

Please share your thoughts!

I don't say this to hurt you, but I think your best bet would be to start with medical advice, from your ED treatment team if you have one, or if you can get one. If your calorie counts are complete and accurate, I think there's a high likelihood of a medical condition, and the actions you're describing are still pointing to a dysfunctional and dangerous relationship with food and eating, with a risk of ED if not quite there yet.

I'd sincerely like to see you thrive. I don't think that's where your current path is leading.

I do wish you the best possible outcome here!

Alatariel75 · January 29

@IsabellaShoshana please, please read carefully and take on board the post above from Ann. She is so very correct.

IsabellaShoshana · January 30

@AnnPT77 I am curious what course of action you would take if you were me? As in, how long zumba daily minimum, how many calories, 30/30/30 c/f/p or no, etc.?
It seems like you gave the best response so far and I want to absorb as much info as I can!!
tysm!

AnnPT77 · January 30

IsabellaShoshana wrote: »

@AnnPT77 I am curious what course of action you would take if you were me? As in, how long zumba daily minimum, how many calories, 30/30/30 c/f/p or no, etc.?
It seems like you gave the best response so far and I want to absorb as much info as I can!!
tysm!

I would:

- Set up MFP honestly with the profile entries, either including planned exercise in activity level, or setting activity level based on pre-exercise life then logging/eating a sensible percent of exercise calories too. Syncing a fitness tracker, with negative adjustments turned on, is also a sensible option. At your current weight, aim for AT MOST a pound a week weight loss.

- For exercise, pay attention to how you feel, and aim for the sweet spot. The sweet spot is a combination of exercise type, frequency, duration and intensity that's manageably challenging now. It can trigger a very few minutes of "whew" right after the workout, but should be energizing for the rest of the day, not exhausting. As you get fitter, that specific exercise load will feel easier, and you can then increase to keep the challenge part of it, while still being manageable. The "manageable" part avoids over-fatigue that can hurt weight loss. The "challenging" part creates fitness and appearance progress.

- The MFP default macros aren't a bad start for most people, as long as they don't try to lose weight too fast. You can adjust them later, if needed. They're more about health than weight loss directly, and the defaults should keep you in a reasonable range to start. ( The defaults are 50% carbs, 30% fat, 20% protein.)

- Log your eating fully, honestly, and carefully. I'm sure you do fine, but if you happen to have a bad day with extra eating or even an unusual binge day, do your very best to log it accurately, even if you have to estimate. It's just about being complete and honest with yourself. Things many people overlook when logging at first are oils used in cooking, condiments, dressings, beverages, bites/licks/tastes while cooking, snacks or samples away from home, and that sort of thing.

- On your other thread, people offered to review your diary and give you logging tips, if you'd open your diary to other MFP-ers. Once you feel your logging is accurate and complete for a week or two, be brave and do that, if you can. Post on your thread that it's open for review, merely to check for common logging errors. Don't worry if there are some atypical things in there, like a bad day. You can explain that in your post, and we've all been there. It happens, but logging that accurately is also important.

- Follow your MFP calorie goal for a full menstrual cycle, so you can compare body weight at the same relative point in at least 2 different cycles. If you don't have cycles, stick with it for 4-6 weeks. Day to day calories can vary more, but do your best to keep your weekly average of daily calories within about 50 calories of your goal calories, either plus or minus. Consider this your "test period". That time will be an investment in success, helping you reach long term success, even if that success doesn't happen in the first weeks.

- Weigh yourself at least once a week, but don't react to it. Just note it. It's just a snapshot of your body's momentary relationship with gravity, not a measure of self worth. Weighing somewhat frequently helps us understand the perfectly normal ups and downs that will surround the overall general trend. Daily (at the same time, under same conditions) is good if not too stressful for you. More than daily isn't very helpful for weight management. Less often than daily is OK.

- Try to eat in a way that keeps you as full and happy as you can manage within your calorie goal. You may have to experiment to find the foods and timing of eating that work best for you. Most people will find they feel more full eating mostly lean meat/fish, veggies/fruits, and whole grains rather than mostly refined and highly processed foods. It's a thing to try. For some, getting generally good overall nutrition may also help with feeling full more often.

- If thinking about food is happening and it's a problem, maybe work on focusing those thoughts: New veggie to try, way to lighten up a meal you love, planning to hit the farmers market, menu planning, food prepping, whatever . . . if you can focus the thoughts on that kind of thing more, and on "gimme treat" less, that may help. I know it's not easy. But working ourselves through this is sort of like training a puppy. Results won't be immediate, but work and repetition help create success.

- At the end of the "test period", add up all the accurately logged calories eaten, and the weight change on the scale over the whole same time period. A pound of fat has roughly 3500 calories. You can use that to fine-tune your calorie estimate. If you've held steady weight over that whole, consistent month, plan to average 500 calories fewer daily next month than the number of calories you actually ate. That would be anticipated to create a pound per week loss next month. (The same concept applies if you gained weight or lost weight: Use the 3500 number to estimate how many calories your weight change represented, then add that to the accurate calories eaten, divide by the number of days to estimate your daily maintenance calories. Subtract 500 daily from maintenance calories to lose about a pound a week.)

- If you don't lose weight in the 2nd month, and were honest and accurate, repeat the arithmetic, adjust, and try again. If you don't lose weight in the 3rd month, see your doctor to check for unusual situations. Take your food logs, and be honest with your doctor.

That's what I'd do . . . and that's what I did, pretty much, except that my test period gave me an accurate estimate of calorie needs, and my weight loss (or gain, if I ate more!) was quite predictable from that point forward.

I'm suggesting you give it a couple of testing rounds, then see your doctor, because that's what I would've done before dropping-dropping-dropping calories to unhealthfully low nutrition levels while chasing weight loss. I'm also saying it because the information you're giving us suggests your calorie needs are unusually super-low, and I'm trying to be respectful of that viewpoint. Our calorie needs can be different from what MFP, other calorie calculators or even good fitness trackers estimate, yes. But they're very, very unlikely to be dramatically different. If as different as your OP suggests, like over a thousand calories daily difference, it's time to consider whether there's a medical issue.

BTW, I'm not much taller than you, 5'5", and weighed 170 (not my highest) in the course of weight loss. I'm more then 3 times your age now (69 now, 59-60 then). I tried 1200 calories (plus all carefully-estimated exercise calories) which should've been fine for my age, but lost dangerously fast, got weak and fatigued, maybe even experienced some hair loss a few weeks later from it. No one needs that. Eating only 500-800 calories daily more than briefly would have put me in the hospital pretty quickly, I think . . . and as someone much younger, your calorie needs would be expected to be higher.

Please don't risk your health. At 20, this is the time to invest in yourself, start lifelong habits that will not just cause weight loss in the short term, but keep you there, happy and thriving for the rest of life. It's really important. It's worth taking some time to find that right routine. I know that at 20, a few months seems like a long time. (I've also been 20.

)

Doing severe things at 20 - even for a short time - can have negative consequences that will play out over the entire rest of your life. Don't do it. Please don't do it.

Wishing you the best, which is lifelong health and thriving!

totameafox · January 30

You're very pretty Isabella. Please don't try to lose weight quickly. Rather look to establish a healthy way of eating and activity level. Your body will adjust over time. It is better to take it slow than to add more health problems later on.

https://community.myfitnesspal.com/en/group/147555-speak-friend-and-enter

IsabellaShoshana · February 2

@AnnPT77 I opened the diary.

AnnPT77 · February 2

IsabellaShoshana wrote: »

@AnnPT77 I opened the diary.

Great, thanks! I also appreciate that you mentioned opening it on the other copy of your thread, here:

https://community.myfitnesspal.com/en/discussion/10932132/the-struggle-is-real#latest

I hope you'll get some good input.

It looks like you've been logging quite thoroughly, from what I can see. The one thing I'd suggest on the logging accuracy/ease side is that if you don't have a food scale, you might want to get one. It's more accurate, but perhaps more importantly, a time-saver. Example: I put a jar of peanut butter or box of cereal on the scale, zero (tare) the scale, take out the amount I want. The negative number on the scale is the amount I took out, so I log that. That works for chunks of cheese, really anything that we take part of out to eat. I'll also build a sandwich or salad right on the scale, zeroing after putting the plate/bowl on the scale, then noting and zeroing between ingredients. No cups/spoons to wash, quick, easy, accurate.

As far as advice about your plan, I think I'm going to double down on what I wrote above as a recommended process ( in this post specifically: https://community.myfitnesspal.com/en/discussion/comment/48462972/#Comment_4846297 ).

I think a couple of things may be contributing to your self-described binges. Please keep in mind that I'm talking about general trends and tendencies here, when your actual eating varies from day to day, as does mine and probably everyone's.

For one, your basic calorie goal has been punitively low. Eventually, our bodies are going to fight back, which usually causes deprivation-triggered over-eating, sort of a roller-coaster effect. I'd suggest raising your calorie goal to something more moderate, something that will deliver gradual progress, but that will also let you plan in a few small treats quite often, even daily. Try to figure out some things that are a treat to you, but that you can successfully eat in moderation. Some of us have things we totally can't moderate: Those it's best to keep out of the house for a while.

However, I'd encourage you to move your food choices more in the direction of so-called whole foods: Meat, fish, dairy, veggies, fruits, whole grains, etc. For most people, those will be more filling, nutritious, energizing, and health-promoting. Within that overall context, the snacky/treat things can still be in the picture if you enjoy them, but as a smaller percentage of the total.

It's calorie totals over time that determine weight gain/loss/maintenance, but food choices definitely can make reasonable calorie intake harder or easier. Looking over a week of your diary, your protein and fiber are both very low on average. It's not universal, but many people find those nutrients help them to feel full. Partly those are low for you because of your ultra-low calories, but also partly because of food choices.

Carbs are not evil, but some of your food choices on even low-calorie days are highly-processed food products and snacky things that are relatively high in calories, relatively high in carbs/sugars, low in fiber, protein and other nutrition. Your totals are also generally relatively higher in fats while lower in protein, though still IMO low in absolute fat grams. We need fats, but as you increase calories, I think you'd be best served by focusing most on increasing good quality protein sources.

People differ physiologically, but I'd say there are high odds that part of what's going on for you is the probably not-filling food choices, and the carb/sugar dominance putting blood sugar level on a roller coaster, with the blood sugar lows triggering cravings that increase the craving for sweets. Also, one of the things that can happen with ultra-low calories is subtle fatigue, and as that fatigue accumulates, our bodies can tend to seek energy. Carbs and sugars are quick energy. In that sense, too-low calories can extra-much trigger sweets cravings. (So can poor sleep and over-exercise, BTW.)

Like I said, that's just what I'm seeing in general trends there, and of course just my opinions and I may've missed something. I'm just commenting from my own experience, and what I've seen others report here over the years, plus a little personal research about nutrition for my own benefit.

I'd love to see you succeed. My opinion is that a more moderate, gradual path is likely to pay off better in the long run than extremes (ultra-low calories, exhausting exercise) and sub-ideal nutrition/fueling.

If you have questions about what I wrote, please ask.

Best wishes!

melnorwich · February 2

IsabellaShoshana wrote: »

@AnnPT77 I am curious what course of action you would take if you were me? As in, how long zumba daily minimum, how many calories, 30/30/30 c/f/p or no, etc.?
It seems like you gave the best response so far and I want to absorb as much info as I can!!
tysm!

Hi Izzie, sometimes weight loss is more complex than calories in and calories out. In your case, you're doing enough already to be loosing weight, so if you're not it's best to talk to a medic as extra exercise or very low calories may not be the answer. Ensure that you are eating nutritionally rich foods as it could be nutritional imbalances that are hindering metabolism and weight loss and talk to a professional. Be careful about becoming more preoccupied about this than you are already as you could become quite unwell.

What are some tips for my situation?

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