Grade my diet. Not losing weight
hoopgal16
Posts: 2 Member
Breakfast
1/2 cup greek yogurt - 70 cals
1/2 cup fiber one original - 60 cals
Morning Snack
Apple - 70 cals
Fiber one bar - 140 cals
Lunch
Garden Salad with 4 oz Grilled chicken - 250
Lite Vinagarette - 70 cals
Afternoon Snack
Mixed Fruit cup - 110 cals
Sugar Free Oatmeal - 130 cals
Dinner
Lite Vegetable Soup - 150
Dessert
popcorn - 100 calories
An average day looks like this calorie and food group wise. Plus I exercise 60 minutes 6 days a week rotating between strength training and cardio. I am stuck at my current weight, I feel great but the scale is not budging. Any advice?
1/2 cup greek yogurt - 70 cals
1/2 cup fiber one original - 60 cals
Morning Snack
Apple - 70 cals
Fiber one bar - 140 cals
Lunch
Garden Salad with 4 oz Grilled chicken - 250
Lite Vinagarette - 70 cals
Afternoon Snack
Mixed Fruit cup - 110 cals
Sugar Free Oatmeal - 130 cals
Dinner
Lite Vegetable Soup - 150
Dessert
popcorn - 100 calories
An average day looks like this calorie and food group wise. Plus I exercise 60 minutes 6 days a week rotating between strength training and cardio. I am stuck at my current weight, I feel great but the scale is not budging. Any advice?
0
Replies
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Maybe your not eating enough. If your working out maybe your not getting enough fuel to your body and your body is shutting down in starvation mode. Sometimes you just have to adjust your meals to see what works for you!0
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That equals 1080cals....your not eating enough.0
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You are massively undereating. You need to be netting at least 1,200 calories a day - after exercise.
Exercise speeds up your metabolism but calorie restriction slows it down. You are working against your own efforts.
Add lean protein and healthy fat to up your calories. Give it at LEAST two weeks for your body to adjust.
:flowerforyou:0 -
Hey huni your not eating enough x thats why - try fruit smooties some more protein x0
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Not NEARLY enough calories! You are probably in starvation mode and holding on to every calorie you get. I would also up the protein.0
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Are you going over in sugar? Do you have that as a tracking item?
I dont know how accurate this is but I personally noticed if I went over on sugar even within my cal intake I didnt lose and even gained half a lb.0 -
It doesn't look like you're eating enough, especially if you are excercising. This all is 1150, I would add a carb as a side for lunch and/or dinner...some brown rice or sweet potato or something along those lines. Maybe a protein shake to up the protein and calories for the day? Also, muscle gain is going to offset weight loss, you may want to measure. Your food choices look great though, keep it up and it'll come off before you know it
) Good luck! 0 -
I see alot of processed foods- Lite this and sugar-free that. For me, and maybe for you, some of the chemicals make you retain weight? I loose better the healthier I eat, including less processed foods. I'd rather eat a bit more in calories and eat less chemicals than eat fewer calories and more chemicals.
It might be worth a shot to cut back on some processed stuff and see what happens.
~maddymama0 -
Up your calories a bit.... I was on a plateau for a MONTH and just broke through when I upped my calories.0
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You are not eating enough! Add more lean protein to your meals. You want to stay above the 1200 calorie mark as this flips your body to starvation mode.0
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Eat a minimum of 1200 calories PLUS anything burned through exercise. Burn 500 cals? Then eat a minimum of 1700 cals (1200+500). You need energy (calories) to make energy. Otherwise you risk your metabolism storing the little bit you actually give it in fear you are not going to give it anymore.0
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I see alot of processed foods- Lite this and sugar-free that. For me, and maybe for you, some of the chemicals make you retain weight? I loose better the healthier I eat, including less processed foods. I'd rather eat a bit more in calories and eat less chemicals than eat fewer calories and more chemicals.
It might be worth a shot to cut back on some processed stuff and see what happens.
~maddymama
Ditto what she said.0 -
Breakfast
1/2 cup greek yogurt - 70 cals
1/2 cup fiber one original - 60 cals
Morning Snack
Apple - 70 cals
Fiber one bar - 140 cals
Lunch
Garden Salad with 4 oz Grilled chicken - 250
Lite Vinagarette - 70 cals
Afternoon Snack
Mixed Fruit cup - 110 cals
Sugar Free Oatmeal - 130 cals
Dinner
Lite Vegetable Soup - 150
Dessert
popcorn - 100 calories
An average day looks like this calorie and food group wise. Plus I exercise 60 minutes 6 days a week rotating between strength training and cardio. I am stuck at my current weight, I feel great but the scale is not budging. Any advice?
Have you tried eating more....???
Do you eat back your exercise calories? I know some people don't agree with this, but I can't imagine how anyone's body can function doing that much exercise on only just 1200 calories over the long term.
I eat back my exercise calories and it works for me... I realise that it may or may not work for those that have only a small amount to lose (15 pounds or less).... so you will have to try it for a couple of weeks and see.
Read this - www.myfitnesspal.com/topics/show/186814-some-mfp-basics0 -
Since you are doing weight training you want see a huge drop in pounds. Your building muscle and muscle weighs more than fat. As long as you see a difference in inches you are on the right path.0
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Since you are doing weight training you want see a huge drop in pounds. Your building muscle and muscle weighs more than fat. As long as you see a difference in inches you are on the right path.
It takes months to gain muscle. Weight gain from strength training is glycogen and water stored in the muscles for repair. It is nearly impossible to gain muscle when you are eating at a caloric deficit.
Muscle and fat weigh exactly the same (1 lb = 1 lb). Muscle is much denser and therefore takes up less room.
It's not good to perpetuate these outdated notions.0 -
Since you are doing weight training you want see a huge drop in pounds. Your building muscle and muscle weighs more than fat. As long as you see a difference in inches you are on the right path.
Yep because at a calorie deficit you gain pounds and pounds of muscle . :ohwell:0 -
What's your height, weight?0
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5'5 131
I know this days calorie intake was only 1150 but I normally range between 1200-1350.0 -
I don't know why you're not losing with that deficit - personally I think what has been posted about not eating enough is rubbish - no one ever got fat eating too little. But maybe you can work on your macros a bit? Add more protein. For example with your dinner. Do you really need all those snacks? I'd just shift those calories to your actual meals. Is the mixed fruit cup one of those syrupy deals? I'd swap that out and replace with a real piece of plain fruit.0
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I read in a magazine interview with Jillian Michaels and she said sometimes when you are stuck at a plateau it helps to up your calorie intake by 10% and skip a day of exercise, it throws your body for a loop by you increasing your calorie intake, sometimes your body gets too used to the routine and this may help rev up your metabolism. The only thing I would add is make sure you are drinking a lot of water, and include vegetables such as broccoli, maybe sub the lite dressing for 0 cal red wine vinegar. Good luck.0
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I don't know why you're not losing with that deficit - personally I think what has been posted about not eating enough is rubbish - no one ever got fat eating too little. But maybe you can work on your macros a bit? Add more protein. For example with your dinner. Do you really need all those snacks? I'd just shift those calories to your actual meals. Is the mixed fruit cup one of those syrupy deals? I'd swap that out and replace with a real piece of plain fruit.
Rubbish....????
Well, my 52 pounds weight says it isn't rubbish & it works... and guess what.... I'm still losing....
She needs to read that link I posted (so do you for that matter...!), which clearly explains the less weight you have to lose, the lower the weekly loss goal should be. Guess what that does....??? It give you more calories to eat each day....
OP... how much do you have to lose?0 -
I don't know why you're not losing with that deficit - personally I think what has been posted about not eating enough is rubbish - no one ever got fat eating too little. But maybe you can work on your macros a bit? Add more protein. For example with your dinner. Do you really need all those snacks? I'd just shift those calories to your actual meals. Is the mixed fruit cup one of those syrupy deals? I'd swap that out and replace with a real piece of plain fruit.
Rubbish....????
Well, my 52 pounds weight says it isn't rubbish & it works... and guess what.... I'm still losing....
She needs to read that link I posted (so do you for that matter...!), which clearly explains the less weight you have to lose, the lower the weekly loss goal should be. Guess what that does....??? It give you more calories to eat each day....
OP... how much do you have to lose?
Thanks for your concern but I certainly don't need YOU to tell me what to read.
ps I don't eat for the sake of eating "more calories". It's that attitude that makes people overweight in the first place.0 -
I don't know why you're not losing with that deficit - personally I think what has been posted about not eating enough is rubbish - no one ever got fat eating too little. But maybe you can work on your macros a bit? Add more protein. For example with your dinner. Do you really need all those snacks? I'd just shift those calories to your actual meals. Is the mixed fruit cup one of those syrupy deals? I'd swap that out and replace with a real piece of plain fruit.
Rubbish....????
Well, my 52 pounds weight says it isn't rubbish & it works... and guess what.... I'm still losing....
She needs to read that link I posted (so do you for that matter...!), which clearly explains the less weight you have to lose, the lower the weekly loss goal should be. Guess what that does....??? It give you more calories to eat each day....
OP... how much do you have to lose?
Thanks for your concern but I certainly don't need YOU to tell me what to read.
ps I don't eat for the sake of eating "more calories". It's that attitude that makes people overweight in the first place.
You must be mistaken... I didn't show you any concern.... I really don't care what you do....
But I have proof to back up my statement.... what do you have?
I never said to eat more calories just for the sake... if you look at how much she is exercising compared to how much she is eating... anybody can see that 1150 calories a day is not enough.... I burn approx 400 calories in a hight intensity 45 minute cardio session.... 300 in in a lower intensity one....
MFP has a;ready calculated the calorie deficit for her to lose weight without exercise.... which means without eating the exercise calories back... the deficit will be increased (doubled)...
Oh... you're probably thinking that's a good thing....! If that's the case, then you must be one of those people that think you have to starve yourself to lose weight... lol...!!!
Good luck with THAT...!!!!0 -
Thanks for your concern but I certainly don't need YOU to tell me what to read.
ps I don't eat for the sake of eating "more calories". It's that attitude that makes people overweight in the first place.
nobody should eat for the sake of eating. in this case - she wouldnt be. shes not eating enough to fuel her body on an average day without exercise, when she adds in exercise it makes the deficit even bigger which isnt healthy. you NEED (generally) 1200 to function. if you eat 1150, and burn 300, youre only giving your body 850 to work with..which is why shes not losing weight. her body is holding onto everything she eats so that she doesnt starve0 -
I don't know why you're not losing with that deficit - personally I think what has been posted about not eating enough is rubbish - no one ever got fat eating too little. But maybe you can work on your macros a bit? Add more protein. For example with your dinner. Do you really need all those snacks? I'd just shift those calories to your actual meals. Is the mixed fruit cup one of those syrupy deals? I'd swap that out and replace with a real piece of plain fruit.
Rubbish....????
Well, my 52 pounds weight says it isn't rubbish & it works... and guess what.... I'm still losing....
She needs to read that link I posted (so do you for that matter...!), which clearly explains the less weight you have to lose, the lower the weekly loss goal should be. Guess what that does....??? It give you more calories to eat each day....
OP... how much do you have to lose?
Thanks for your concern but I certainly don't need YOU to tell me what to read.
ps I don't eat for the sake of eating "more calories". It's that attitude that makes people overweight in the first place.
You must be mistaken... I didn't show you any concern.... I really don't care what you do....
But I have proof to back up my statement.... what do you have?
I never said to eat more calories just for the sake... if you look at how much she is exercising compared to how much she is eating... anybody can see that 1150 calories a day is not enough.... I burn approx 400 calories in a hight intensity 45 minute cardio session.... 300 in in a lower intensity one....
MFP has a;ready calculated the calorie deficit for her to lose weight without exercise.... which means without eating the exercise calories back... the deficit will be increased (doubled)...
Oh... you're probably thinking that's a good thing....! If that's the case, then you must be one of those people that think you have to starve yourself to lose weight... lol...!!!
Good luck with THAT...!!!!
What proof do you have?
What I think you have is a serious reading comprehension problem. Where did I say that her calorie intake is enough? I just said I can't see why she isn't losing weight with that deficit. A huge deficit isn't healthy but it's not going to stop someone from losing weight. If you believe otherwise then you need to do some reading. But slowly.
I do think she should eat more, but for the sake of her health, not for weight loss.0
This discussion has been closed.
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