NEED ADVICE

lq022
lq022 Posts: 232 Member
edited October 4 in Motivation and Support
So I need advice on my diet and exercise routines... the weight is not coming off as it should for someone over 200 pounds .. and I am beyond frustrated at this point ... any advice would be greatly appreciated!

For exercise: I walk home from the train station after work (2 miles) about 3 days a week + I go to the gym for about an hour -- my gym hour consists of ~40 minutes of additional cardio (elliptical/treadmill) and about 20-25 minutes of strength (abs, free weights, leg presses etc)..... About 2 days a week, I try to do a full hour of cardio (usually on Fridays and Saturdays) -- normally its the elliptical, but I'm trying to add the treadmill now.

For diet: I've never eaten ****ty, but I definately eat too much and have really bad habits (..like eating 1/2 sandwiches all the time; dipping ANYTHING into sour cream) Here's a sample day: Breakfast: 1 english muffin, 1 egg, 2 pieces turkey bacon, apple/ oatmeal +fruit/ 2 pieces whole wheat toast w. peanut butter + fruit etc .... Lunch: salad + small turkey sandwich/ veggies, baked chicken/ soup + sandwich ... Dinner: protein, veggies and a small amount of carbs ....Snacks include: extra fruit, 90 cal fiberone bars, hard boiled eggs. The habit that I'm still struggling to break is when i get home from work, if i dont eat dinner right away (because I go to the gym before I eat) .. I normally grab something small before i go to the gym...... and it turns into a grazing session --- crackers, pretzals, dipped in cream cheese or sour cream ... its gross and I'm trying so hard to not do it .. but apparently im not doing a good job =(


Like I said, I am over 200 pounds, and I feel like the weight should be melting off ..

ANY TIPS ON WHAT TO SWITCH UP ???

Replies

  • jessashcher
    jessashcher Posts: 155
    are you staying within your calorie goals?
  • AZKristi
    AZKristi Posts: 1,801 Member
    How many calories are you eating each day? I weigh a bit over 200. I eat 1800-2400 calories per day and burn 700-1000 daily at the gym. I lose about a pound a week at this point (sometimes 1.5).

    Have you lost any weight? If so, have you adjusted your calories? For every ten pound loss you should redo your goals because your BMR decreases with your body weight.
  • Uerzer
    Uerzer Posts: 273
    are you staying within your calorie goals?

    +1

    otherwise fat wont melt ;)
  • impudentputz
    impudentputz Posts: 479 Member
    If you make your food diary public we could probably judge better what you are doing on a daily basis.
  • AnotherMichelle
    AnotherMichelle Posts: 110 Member
    Ahh your from Medford. Must be an area thing- My bestfriend dips everything in sour cream (Im from Peabody/Saugus lol)
  • grassette
    grassette Posts: 976 Member
    I was over 200 lbs too, and found that MFP set my daily calorie goals too high, so I lowered them to 1200 per day, and try to stay close to that, even when I exercise. I`ve been losing the pounds slowly but surely, at the rate of about one a week, which is exactly what I want.
  • Shannonigans84
    Shannonigans84 Posts: 693 Member
    It sounds like you're probably consuming too many calories. Can you have small nutritious meals throughout the day? Then you won't be so hungry come dinner time. Make sure you're logging and staying within your goals. Don't give up! :smile:
  • 1FitBabe
    1FitBabe Posts: 111 Member
    It sounds like you know your weak point is when you go to the gym and don't eat. So maybe you should prepare for that and have healthy snacks ready like a cheese stick and cracker, hard boiled eggs, celery and a little peanut butter. That kind of thing.
    Sounds like you are doing great with the exercise so you sure don't want to mess up all that hard work.
  • hkulbacki
    hkulbacki Posts: 187 Member
    For your post-work, pre-gym snack have you tried preparing your snack ahead, maybe at a time when you're not hungry? Check the nutrition label and toss 1 serving of crackers or 1 serving of pretzels or whatever you're having into a snack size zip lock. Then between work and the gym grab your prepped snack and go, leave the kitchen, leave the house, head for the gym, have your snack on your way to the gym and away from the oh-so-tempting toppings.
    I used to graze the same way, once you start you just keep going. I've gotten pretty good at checking the label, counting out 1 serving (have you ever counted out 1 serving of goldfish crackers - 60 of those little buggers LOL), putting the bag away, and having just that. Putting the bag away and leaving the kitchen so I don't continue seems to really help.
  • igoldenb
    igoldenb Posts: 1
    I have a few suggestions for you. First, you're eating too many things during a meal. For example, you could have The english muffin/egg/turkey bacon OR An an apple and oatmeal OR the 2 slices of whole wheat toast w/pb and fruit. Same for lunch: Soup and salad OR salad and sandwich. Also make sure you are eating whole grains and getting ample amounts of protein and fiber in each meal so that you feel fuller longer. Make sure you are also working within your calorie "budget". Also, you may want to try interval training in your cardio routine, either by doing the "random" setting on the elliptical or doing incline walking intervals on the treadmill. The intervals will keep your body from adjusting to one particular workout. The strength training will also aid in revving up your metabolism. I read Shape and Self magazines for tips and suggestions on workouts and meals, and there are some great motivational stories in there too... I always read them when I'm on the elliptical working out :)
  • lq022
    lq022 Posts: 232 Member
    MFP set my calories at 1500 for losing 1.5 pounds a week ... Since I started MFP (April 2011) I've lost 15 pounds... which really isnt alot for someone that has so much to lose like me.

    I think I track way more on point for breakfast, snacks and lunch (I track while im at work) ..and then for dinner, ill put it in the next day ...

    I agree with the pre-packed snacks for before the gym ... maybe I should just avoid my toppings.... I dont like to say something is completely off limits ... but this whole "in moderation" thing doesnt work with dairy toppings for me lol .

    Thanks for all your advice!!

    PS: I thought my diary was public -- i'll have to change that!
This discussion has been closed.

Categories