Help please - Only Lost 1lb since starting this 40 days ago!

There are o many good hints above as far as eating healthier. The thing is, for weight loss, it's mostly about calories. I started about where you are, and I'm your height. I lost all my weight and more simply by counting calories. I did not cut any type of food out, just used portion control, moderation and exercise to balance my calories in/calories out.

I would agree that any calories burned that come from an exercise machine are WAY TOO HIGH!!!! Sometimes almost two times what my HRM says. So use the MFP values, and don't eat all your calories back. I always tried to leave 100 calores "on the table" just to compensate for my diary not being 100% accurate.

The weight will come off. Just keep on going!

I hear you. It is so frustrating to be "spinning your wheels."

Since you have been at this now for well over a month, I would say that your math is wrong. You seem to be getting plenty of exercise (the output side of the equation) so the problem must be with the food intake (the input side of the equation.) It's really is simple math. Burn more calories (either with exercise or just normal living) than you take in = weight loss.

My guess is that you are taking in more calories than you think, or your lifestyle is not as active as you think, or both. If you are only set to lose 1 lb per week, all things being equal, you need to have a deficit of approx. 3,500 calories for the week. That's 500 per day. If you are "guesstimating" or eating in restaurants, it would be so easy to consume that 500 calories without even knowing it.

I am also short and female, and I find I cannot eat my exercise calories. Period. End of story. Works for some, not for me. I'll stay the same weight forever. So, I exercise and restrict my calories to 1200, no matter how much I burn.

I understand your frustration, but I want to tell you that you are WINNING because you are still trying. Its my experience from reading these boards over several months that there are certain things that work great for some folks, but not so great for other folks. Part of the journey is trial and error...and giving something enough chance to determine whether its working or not.

On the "eating back exercise calories" thing. I would eat back only half of the exercise calories and see what happens. I make this suggestion for 2 reasons. First, the MFP calorie burn estimate is just that, an estimate and based on reading several MFP topics about it...I think the MFP estimate can be as much as 50% too high (though, more often 20-30% too high). Soooo...if you have been eating back ALL of the MFP estimated calories burned, you are probably eating too much to create a deficit because you probably didn't burn all of those estimated calories (by the way, same is true for the calorie estimate on a fitness machine...though that number usually isn't as over-stated). The second reason for this suggestion is because I know I've seen several members post success with eating back just half of the exercise calories (and that's in cases where they have a HRM and generate an accurate number).

On the exercise thing, I would recommend scaling back to 3 days a week, no more than 45 minutes each day, and focusing on cardio work for now. More exercise is usually not the answer...especially when you are newer to exercise.

Some folks (me) don't do as well with bread products and too many complex carbs. I know when I limit my carbs to fruits and veggies primarily, I do better. Again, this is something that I know works for me through trial and error...and I know other MFP members have posted something similar.

I know you're frustrated, but you're on the right track. Have you been taking any vitamins and minerals in addition to your diet? When we put ourselves in a calorie deficit, we don't get all the vits/mins we need. A good daily supplement with iron, in addition to calcium w/vitamin D as well as essential fatty acids (omega 3, 6, & 9) will go a long way to giving your body the tools it needs to lose weight.

I've tried eating lean cuisines (prepared meal) as a meal substitute, but I've abandoned them since they are so high in preservatives and sodium. They're tasty and make life really convenient, but not at that cost. To make my nutrition much easier to manage, I plan out a weekly menu. I eat the same thing, more or less, each day depending on my weight training schedule. Then I take one day a week to cook or prepare all of the food I'm going to need for the week.

It might benefit you to see how much a consultation with a personal trainer might cost you at your gym. Even just talking to one of them will give you a MUCH better idea of how to structure your workouts so that you're getting the most from them. Lifting weights is essential and talking to a coach or trainer will help you develop a routine. If you can afford that, I recommend this plan: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html All you need is a gym membership, lol. Check it out and see what I mean when I say that weight training is essential. You can do it, you just need the right tools, and I KNOW how frustrating it can be to see no progress at all as you fumble with trying anything and everything you can. Good luck to you!!

/www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html how much is this?

Just stick with it..you are working out a good bit. That builds muscle and I know a pound of fat weighs the same as a pound of muscle (which is pretty silly unless your trying to catch someone in a joke) Muscle is more dense than fat. I have lost 2 lbs I think but my jeans are now 31w from a 34w. You will start losing weight, but I do not eat my exercise calories either. The point is to burn MORE than you put in.
I also just bought me a food scale and it makes a world of difference. Also, veggies aren't FREE. Keep in mind..everything has calories just about. Fat does not make you fat, excessive calories does. So put the goods fats in your diet and stay away from fat free, etc. Also, limit your carbs. Just eat carbs after a strength training session. when your muscles need the carbs to rebuild. There is so many hidden carbs. I put 1/4 cup rolled oats in my post workout shake then stay away from them mostly. Except for a cheat MEAL (not day) every 2 weeks or so.

Just my two cents... GOOD LUCK !!

you eat more than me, you eat lots of snacks, cut out crisps and nibbles just for 2 weeks and see if there is a loss

One thing that I would recommend to you is this website called ezmeals.com. They have an affordable meal plan its 15.00 for three months of meal plans that have a lot of produce and protien. The food tastses great and I would highly recommend it in the fact that you will eat more at home and get full quicker and be less likely to snack on junk food.

maddy

I know you're frustrated, but you're on the right track. Have you been taking any vitamins and minerals in addition to your diet? When we put ourselves in a calorie deficit, we don't get all the vits/mins we need. A good daily supplement with iron, in addition to calcium w/vitamin D as well as essential fatty acids (omega 3, 6, & 9) will go a long way to giving your body the tools it needs to lose weight.

I've tried eating lean cuisines (prepared meal) as a meal substitute, but I've abandoned them since they are so high in preservatives and sodium. They're tasty and make life really convenient, but not at that cost. To make my nutrition much easier to manage, I plan out a weekly menu. I eat the same thing, more or less, each day depending on my weight training schedule. Then I take one day a week to cook or prepare all of the food I'm going to need for the week.

It might benefit you to see how much a consultation with a personal trainer might cost you at your gym. Even just talking to one of them will give you a MUCH better idea of how to structure your workouts so that you're getting the most from them. Lifting weights is essential and talking to a coach or trainer will help you develop a routine. If you can afford that, I recommend this plan: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html All you need is a gym membership, lol. Check it out and see what I mean when I say that weight training is essential. You can do it, you just need the right tools, and I KNOW how frustrating it can be to see no progress at all as you fumble with trying anything and everything you can. Good luck to you!!

/www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html how much is this?

This is a free program that is outlined on Bodybuilding.com.... I actually started a thread to do the 12 week program starting with the new year. Anyone is welcome to join and we will become a group closer to the start date. Check it out

http://www.myfitnesspal.com/topics/show/420606-start-the-new-year-off-right-jamie-eason-s-12-week-progar

Instesad of just weighing yourself, take a tape measure and see if you are getting results around your arms, hips & stomach. The scale is only 1 indication of health.

The calorie burn caculators are too high here. I always log my cycling rides in at slower paces to match my real burn and even then I think they are slightly high. I looked through your daily log and I feel your eating way too much sugar through breads and pasta... Yes whole grains still have high amounts of sugar. If grains are used to fatten up cattle, then how are they healthy for you? Your also eating alot of dairy and this is screwing up your Omega 6 to Omega 3 ratio in your body. Cut down on the dairy and up your fish intake or use a fish oil supplement. (We are the only species that consumes milk past our infant stages. Even then we don't even consume our own species milk!! How can that be good for you.) Replace all those grains with vegatables for your carbs. Eat lean proteins. Email if this doesn't make sense or questions.