HELP! I am not losing weight :(
csue1970
Posts: 17 Member
Okay, I joined MFP on September 30. Joined a gym on October 3rd. Since joining the gym, I've worked out no less than 45 minutes, six days a week. I've worked up to 75-90 minutes, mostly cardio (tredmil and bike) and I do some weight lifting so I can tone some problem areas. Most days I don't even come close to consuming my allotted calories for the day (something I am working on). I try to consume 1200 but most days, after exercising as much as I do, 1200 is too much. I've only lost 2 lbs. I'm not completely discouraged. I am not a quitter!! But I'm frustrated. I've lost a total of 54 lbs before switching gears and beginning this new phase in my weight loss journey.
I would love to know what I'm doing wrong. I'm exercising as much as time allows. I should be losing something, working out six days a week (no less than 60 minutes each workout). First week, lost 2; second week, lost .5 and third week gained .5. Not sure what more I could be doing!!! Any help is appreciated
I would love to know what I'm doing wrong. I'm exercising as much as time allows. I should be losing something, working out six days a week (no less than 60 minutes each workout). First week, lost 2; second week, lost .5 and third week gained .5. Not sure what more I could be doing!!! Any help is appreciated
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Replies
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I hear ya! Same here!0
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Maybe as you are lifting weight you are gaining muscle and tonning?0
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Congrats on your dedication. Have you taken measurements? Bet you are smaller!0
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I think you have it backwards. When you work out that much 1200 isn't enough.
Maybe you need to get some more.0 -
You may be building muscle in place of fat - are you taking measurements? Have you noticed a change in how your clothes fit?
You may be under-eating, which is causing your body to hang onto fat as hard as possible. Do you ever take breaks from the diet? One day of eating plenty of healthy food may help shock your system off of its plateau.
How far are you from your goal weight? Your body may naturally rest at a weight near your goal.0 -
Are you logging your food? And if you are, can you open your diary for some of us to check it out?0
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2 pounds is still a loss. You have GOT to eat 1200 a day especially if you are working out that much or your body won't move. Try measuring yourself also. Lots of people have inch loss, but no weight loss. You may be replacing fat with new muscle keeping it "looking" like your weight is not changing. Can I look at your diary? Feel free to puruse mine and see. I mix it up so my metabolism never has a chance to even out and it seems to be working.0
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Up your calories. In order for your body to work out at that level you need to fuel it. I don't know that you've been at it long enough to actually be in "starvation mode" but you're surely heading there.0
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Maybe as you are lifting weight you are gaining muscle and tonning?0
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Most days I don't even come close to consuming my allotted calories for the day (something I am working on). I try to consume 1200 but most days, after exercising as much as I do, 1200 is too much.
Um, you answered your own question with this statement. Eat your calories PLUS your exercise calories (most of them anyway). You are not fueling your body enough.0 -
Suggestion - exercise 60 minutes of something each day - but really control your calorie intake - make sure that you have you goals realistically set for weight....very hard to exercise off - exercise is the plus. Let me know in about a week. Just read some of the other posts - they are absolutely correct - I eat 1200 day at 5'1" and stay about a 100 pounds - you have to eat the calories it tells you to eat. Hope this helps.0
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You're not eating enough ! You're burning massive calories & eating the bare minimum--puts your body into a "starvation mode." I'd up your caloric intake--& I'll bet you see a difference.
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i can not see your diary so I have no clue what foods you are eating. I would say though that if you are doing that much cardio, you need WELL over 1200 cal a day, as you should net 1200 a day (meaning thats what your body should get, on top of whatever you burn) Personally, i think you are doing too much cardio. Somoene once told me that 60 mins of cardio 4-5 times a week was all that was needed and best and then of course whatever strength training you do (i do not have any scientific evidence, just what was told to me)
It is also possible that you have lost inches as you may be toning up as well. Do your clothes feel looser at all?
My suggestion is change the foods you are eating, switch the cardio you do and get in some swimming or something completely different (whatever that may be for you). The shock to your body will surly help you lose some weight!0 -
I also recommend the type of calories you are eating. I have found that when 40% of my calories come from fat, I won't lose weight. :-)0
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I got a little confused are you consuming 1200 calories but you have exercise calories left over or are you not even getting in your 1200? I am no expert on weight loss, but I read A LOT and everything says you should NOT consume less than 1200 calories. I don't think that you need to eat your exercise calories but you should be eating your alloted 1200, this way your body has the fuel to help it burn the excess weight that you want to lose.0
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You need to eat those calories even small snacks throughout the day/between your meals help a lot and add up. Especially with working out you need the extra energy and fuel for your body.0
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l also dont seem to be shifting weight more putting it on, on the scales and i have thrown out all the junk food and im on the 30 day shred work out as well as an hour jog about 4 times a week however i was wondering if the foods i still eat are affecting this such as bread, pasta and jacket potatoes? could anyone help?0
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I think your gaining muscle during your workout...0
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From your post, it seems like you're not eating enough. If you're barely consuming 1200 cals per day and working out on top of that, your body may be in starvation mode - holding on to calories instead of burning them. You need to find a healthy balance between eating and working out because your body needs the fuel. Also, depending on your eating patterns your metabolism could be slowing down. Although you're working out, which helps your metabolism, if your body has nothing to metabolize, you're defeating yourself.
My advice would be to EAT MORE. Make sure that you're hitting a minimum of 1200 cals per day...even more on days when you work out. It seems backward, but if you eat more, you will lose :-)0 -
definitely up your calories (by 200 or 300, I'd say, but I'm not an expert). What my diet buddy and i do is allow ourselves treats on the weekends, usually a dinner of hamburgers and mac n cheese (small portions!). Your body is trying to hang onto your fat; it needs the extra calories to assure it you won't starve to death if it returns to burning fat. Up the cals and maintain the same level of exercise. These other friends are right, too, that your muscles must be toning and adding pounds to your weight.
Major kudos on your dedication and progress so far!! Dont be discouraged...getting to eat more is delicious news!0 -
If you're not losing weight, it won't be because you're gaining muscle weight. It takes a long time and a LOT of HARD work to build a noticeable amount of muscle. Plus if you're in a calorie deficit, you won't gain muscle mass either.
My guess would be that you're not eating enough calories. Eat 1200 calories minimum and that includes eating back your exerise calories.
Your muscles could also be holding water while they try and repair from the lifting. I think that's a common scenario to consider as well.
Stick with it and it will work out. You'll lose weight. It may take a little bit but this is no race. If it was, the slowest would win.0 -
ok. Here's the deal. If you are working out THAT MUCH then YOU HAVE TO EAT!! Your body thinks that you are starving it, and wants to hold onto that weight. When you set your goals on myfitness as far as lbs per week, it automatically creates a caloric deficit of 500 - 1000 calories. If you just stuck to THAT ALONE you would lose 1 - 2 lbs a week respectively. But if you are not hitting your calories, and then creating MORE of a deficit, you put your body into starvation mode, where it will automatically lower your metabolism as an act of self preservation. Working out is great, but the volume is too much. Not only are you creating too large a deficit, but long, endurance style workouts also cause your body to produce cortisol, which is a stress hormone that will not only lower metabolism, but actually has a cannibal effect (it eats your muscles)
My advice?
Shorten your workouts. instead of doing long cardio sessions, shorten them up by doing intervals (HIIT - google it:)
Hit your calories. There are many creative ways to get healthy calories. 1 serving of almonds (15-20 nuts) is 170 cals! Try adding peanut butter to a protein shake.
and lastly...
CHEAT DAY! one day a week, pig out. eat some pasta and have dessert with a glass of wine. If your body is only used to have X amount of calories EVERY DAY. It will slowly adapt to make the most out of the calories without burning weight. Cheating one day a week throws your body off and basically restarts the clock on that adaptation process.
You don't have to work harder, just smarter Good luck!0 -
Yes, I will let you look at my food diary, but I have to figure out how first...lol. I will have to do it tonight, lunch hour is almost over. I'll check back in later, thanks everyone!!!0
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My food diary should be public now. I have about 75 lbs. to go to reach my goal. I've lost 54 lbs so far.
Gotta go for now, please don't forget me. Your suggestions are so appreciated!0 -
l also dont seem to be shifting weight more putting it on, on the scales and i have thrown out all the junk food and im on the 30 day shred work out as well as an hour jog about 4 times a week however i was wondering if the foods i still eat are affecting this such as bread, pasta and jacket potatoes? could anyone help?
Bread & pastas are not the enemy... The white low fiber ones are! If you choose whole grains and pay attention to serving sizes, they are great tools in keeping your body running smoothly! I would switch to sweet potato as they are apparently better for you!
A little tidbit that I learned at my last Biggest Loser meeting is that for every gram of fiber you eat, you lose 7cal when you pass it! Neat eh!0 -
A little tidbit that I learned at my last Biggest Loser meeting is that for every gram of fiber you eat, you lose 7cal when you pass it! Neat eh!
Interesting... how does that work? Lol. I would actually really like to know!0 -
A little tidbit that I learned at my last Biggest Loser meeting is that for every gram of fiber you eat, you lose 7cal when you pass it! Neat eh!
Interesting... how does that work? Lol. I would actually really like to know!
I copied this from my online manual that is locked with a passcode I do not think I am allowed to give out, but here is the section on Fiber!
Want to eat more and weigh less? Think "density" when you're choosing foods.
In nutrition lingo, foods that are low in "energy density" have lots of water and fiber, but little
fat and fewer calories. How do they stack up nutritionally? Just fine - According to a new
study. For example, a piece of apple pie has about 400 calories; for the same calories, you
can crunch on five healthful apples -- and since one or two will fill you up, you'll skinny
down.
When you eat more foods that are dense in everything but fat and calories -- think juicy
melons, pears, cucumbers, broccoli, and berries -- it not only helps keep you slim but also
revs up the nutritional quality of your diet.
When researchers compared people on low, medium, and high energy-density diets, they
discovered that women who favored foods low in energy density averaged 250 fewer
calories a day compared to those in the other groups; men averaged 425 fewer calories. Yet
the nutritional quality of their meals didn't suffer. In fact, they had higher intakes of vitamins
A, C, and B6; folate; iron; calcium; and potassium.
In other words, eating low on the density scale isn't just good for your waist, it's good for
your health; the extra fiber and nutrients fight disease as well as pounds.
Fiber is often called the “miracle nutrient. Fiber and fiber-rich foods actually help regulate
blood sugar, control hunger, and increase the feeling of fullness - all of which are essential
to losing weight and keeping it off.
8 reasons fiber is a miracle nutrient:
1) It can help you lose weight.
2) It allows you to maintain your weight loss.
3) It reduces your chances of having a heart attack.
4) It controls your blood sugar, therefore warding off Diabetes.
5) It prevents cancer.
6) It helps with regular bowel movements.
7) It helps you develop a strong immunity to illness and diseases.
One of the most impressive benefits of increasing your fiber intake is that is actually negates
calories you’ve eaten for the day. Taking in more than 35 grams of fiber per day can help
you take a 1700 calorie day and make it a 1400 calorie day, making weight loss a reality.
The Fiber Flush = 7 x grams of fiber = Total calories excreted in a bowel movement - the
calories of the days total = your Net Calories. The "Fiber Flush" is 7 calories deducted for
every gram of fiber consumed.
Calculating the Fiber Flush
7 X ____Fiber grams = ____ Fiber Flush which is the total calories excreted in a BM
Total Calories = _____ (minus) the ____ Fiber Flush amount = _____ which is my Net Calories
How does it work?
Fiber absorbs calories and carries them out of the body as waste, so they aren’t able to be
stored as fat. In this way, fiber act as a natural fat blocker, much like the popular fat blocker
pills available for weight loss.
If it’s that easy we should all boost our fiber intake today and take in 35 or more grams of fat
per day, right? Wrong! Adding fiber to your diet needs to be done gradually. Though fiber is
a natural and healthy nutrient, it can also mess up your digestive system if you are not used
to it and overload on it too quickly. Your body needs time to adjust to the increase in fiber
and drink WATER!0 -
I'm netting, after exercise calories are figured, around 1000 calories on a GOOD day.0
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I haven't measured my waist in a couple of months. I will do that as soon as I can find my tape measure (I'll keep you posted). I am making progress. My clothes are fitting better and some are even getting a little big. I just feel like if I slow down the exercise and increase calories, that I will gain0
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You need to eat way more!!!! Your body needs the energy!0
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