Help, not losing weight.
Mommypiepie
Posts: 11
So I started my weight loss journey over 5 weeks ago, I'm not losing weight. I have lost 2 pounds and not measurement loss. I am feeling very discouraged. I exercise almost daily, and on average burn at least 600 calories a workout. It seems to me that with my healthier eating and exercise I should be seeing numbers drop.
Food is a struggle for me, not eating too much, but too little. I find it very hard to eat 1200 calories a day, and that isn't including what I am burning! I could really use some support here...I am feeling very down on myself today, which seems to happen at least once a week since I started this because I am seeing no changes. I do feel stronger, which is great...at least something is changing.
Food is a struggle for me, not eating too much, but too little. I find it very hard to eat 1200 calories a day, and that isn't including what I am burning! I could really use some support here...I am feeling very down on myself today, which seems to happen at least once a week since I started this because I am seeing no changes. I do feel stronger, which is great...at least something is changing.
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Replies
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You mentioned your biggest issue. If you are barley getting to 1200 calories and then burning 600 and working out, you are not even close to supplying your body with the nutrients you need. This can not only cause the issue you are having now but health problems down the road.
Are you just not hungry enough to eat more or is it a time factor (not thinking you have enough time to make full meals)?
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What are your stats? (Height, weight)
You're probably not eating enough. If it's hard to eat a lot of your calories, try some good foods high in calories, just an example: http://www.weightlossresources.co.uk/calories/calorie_counting/high_content_food.htm0 -
Sounds like youre netting 600 per day... Way too low. Your body is probably in starvation mode. Eat more! Id slowlu up cals to 17 or 1800 per day0
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5 weeks is not a long time in the scheme of things! And you've lost 2 pounds already! That is fantastic!
Are you drinking enough water? Diet drinks do not help a diet! Pure water and unsweetened decaf drinks should be all you count. I drink a minimum of 3-4 liters of nothing but water. And I also drink some flavored stuff, and coffee in the morning, and some tea. Yea, I drink a lot.
What are you doing for exercise? Intense cardio and weight training are best for weight loss, in combination. It will burn calories but maintain muscles to keep your metabolism up.
If you're not hungry, you shouldn't force yourself to eat. That's only encouraging bad habits. When you do eat, try to eat foods that are more calorie dense. Make sure you get some fats and plenty of protein. Carbohydrates are usually no problem for most of us, LOL!
You can do this. It will take a while for you to find what works for you. You have to try eating more, at least. I've actually gone outside my doctor's recommendations and started losing more. Yup, eat more to lose more!0 -
I'm just not hungry, I eat till I am full...and some days force myself to eat more because I KNOW I am not getting enough calories in...well I don't "know" it but it's what keeps being said.0
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I am 5'3" and I weigh 202.0
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Instead of upping your food quantity, add in some calorie rich foods. Add in some extra olive oil or eat some nuts. Find little things that are a lot of calories per bite (and still healthy, mind you) and you can easily bump up your calories without eating five extra bowls of veggies.0
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Nut Butters.... lots of calories in one little bite.0
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5 weeks is not a long time in the scheme of things! And you've lost 2 pounds already! That is fantastic!
Are you drinking enough water? Diet drinks do not help a diet! Pure water and unsweetened decaf drinks should be all you count. I drink a minimum of 3-4 liters of nothing but water. And I also drink some flavored stuff, and coffee in the morning, and some tea. Yea, I drink a lot.
What are you doing for exercise? Intense cardio and weight training are best for weight loss, in combination. It will burn calories but maintain muscles to keep your metabolism up.
If you're not hungry, you shouldn't force yourself to eat. That's only encouraging bad habits. When you do eat, try to eat foods that are more calorie dense. Make sure you get some fats and plenty of protein. Carbohydrates are usually no problem for most of us, LOL!
You can do this. It will take a while for you to find what works for you. You have to try eating more, at least. I've actually gone outside my doctor's recommendations and started losing more. Yup, eat more to lose more!
This made me cry. Ugh, I am being too hard on myself and I know it. For exercise I walk, about 5-6 miles; elliptical 30m, general aerobics about 50-60m. Last I walked I was carrying 2lb weights. When I do the elliptical my routine is to walk 1.5m to the gym, then 10m of general aerobics (sit-ups, push-ups, jumping jacks, squats ect) then 30m elliptical, and then I walk the 1.5m home.
Change my foods, higher calories. I need to visually see adequte menus...I am a visual person. My diary is public, I thought I was doing great, apparently not.0 -
you eat really well.
I would start eating more healthy snacks during the day
you need to eat something ever 2-3 hours. ( veggies, nuts, protein shake etc)
dont skip meals eat 5-6 meals a day - edit times to fit your schedule 8am,10,am lunch, 3pm 5pm dinner
make sure you are drinking plenty of water
since you are working out so much and burning calories i would increase your daily calories. you should never have net calories under 1200...
ALSO
i would eat less calories at dinner since its so late and night and spread them out to early in the day, eat more calories for breakfast, mid morning snack and lunch, and then decrease calories in your meals as the day goes in, increasing water to curb cravings...
I share my diary if you want to look at different foods...
stay motivated!!! you can do this!!!!!0 -
Your metabolism is very slow if that is all you can eat so you really won't be losing any weight except muscle. Try to eat even smaller meals more often and hopefully you body will start doing what its supposed too. On the days that you work out eat those calories.I'm just not hungry, I eat till I am full...and some days force myself to eat more because I KNOW I am not getting enough calories in...well I don't "know" it but it's what keeps being said.0 -
you eat really well.
I would start eating more healthy snacks during the day
you need to eat something ever 2-3 hours. ( veggies, nuts, protein shake etc)
dont skip meals eat 5-6 meals a day - edit times to fit your schedule 8am,10,am lunch, 3pm 5pm dinner
make sure you are drinking plenty of water
since you are working out so much and burning calories i would increase your daily calories. you should never have net calories under 1200...
ALSO
i would eat less calories at dinner since its so late and night and spread them out to early in the day, eat more calories for breakfast, mid morning snack and lunch, and then decrease calories in your meals as the day goes in, increasing water to curb cravings...
I share my diary if you want to look at different foods...
stay motivated!!! you can do this!!!!!
Thank You!!! You are the first person to tell me I eat well...I keep telling myself this but then I hear I am not getting enough calories. I don't eat crap...I try to eat whole nutritious foods...and I cook everything from scratch so I know exactly what I am putting in my body. Dinner is a hard one as I have 4 kids and they require more food than I. Ok, I can do this. I am going to check out your diary and tweak mine to better fit someone elses....even if I am copycat eating for a week at least then I will better see what I need to do.
Thanks again.0 -
Just quickly peeking at your diary, and reading what you posted, I would say you aren't eating enough calories.
Your suppers are very abundant compared to your breakfasts and lunches, I would maybe curb some of that supper calorie
count and put it towards your breakfast and lunch count.
You can up those by eating more health-ful things like walnuts, almonds, any lean protein. I try to crumble walnuts up into any salad I have just for the extra calorie count to counter all the walking I do, else I would be in a huge calorie deficit and I'd lose less weight. Definitely pay attention to your net calories. If you burn 1000 calories a day on workouts, eat some of that back. Chomp a handful of almonds, or walnuts, or make your own granola bars to snack on.
I am definitely still on a learning curve with my calorie count, so don't think you're alone with figuring this stuff out
Good luck, and take it easy on yourself. 0 -
you are on the right track, just need a little bit of modification... we all do.. you will have to tweak things every 2 weeks or so
remember its a work in progress and you will have to figure out what works for you.
if you have a trader joes close - go there
pick up some cashews, almonds etc, no salt or 50% lower sodium ( high sodium will make you maintain weight/water)
snack on veggies0 -
You need to make sure you eat enough food to feed your body. When you workout you get to eat more and if you don't your body starves and will store fat to feed itself. Also, change up your plan a little to see if your body needs a different plan.0
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Hang in there!:) I was exactly the same as you. I could get my calories in if I ate crap no problem. Once I changed some eating habits I felt I would never get enough in a day.
I have had to make a few mistakes. One of them was burning over 3500 calories per week while eating 1200 and just a few of my excersise calories. After a couple of weeks I felt like my body couldn't do it anymore. I have now upped my calories and try to get in 1500 and I don't work out everyday anymore.
I find that protein shakes help when I can see that my daily total won't be so great. I try to get them in at breakfast. My all time fave lately is milk, 2 ice cubes, chocolate protein powder and powdered espresso, its amazing!
Feel free to add me for extra support:)0 -
It takes time for the body to adjust and for our ideas/thoughts to adjust with it. Give your body some time, be gentle with how you criticize yourself because the journey has only begun, 5 weeks is no time at all. Our journey to health and wellness never stops. Last but not least, don't forget to eat...FOOD IS FUEL. The car (body) only runs well if we put enough of the right fuel in it.0
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More calories, dear.
This is easy if you add in nuts or nut-butters.
I sometimes eat a tablespoon of peanut butter just for the caloric and protein boost.
It's not very filling - and it will get you to where you need to be without destroying the work you've done.
You're right, it's not what you eat - but that you're not snacking on healthy throughout the day.
Snack. Snack. Snack!0 -
Nut Butters.... lots of calories in one little bite.
This and other calorie-dense foods-For example, try Greek Yogurt instead of normal yogurt. My current favorite brand is Zoi, the cups clock in around 200 Calories each, but they are packed with excellent live cultures, probiotics and calcium.0 -
I saw some great stuff on your diary (ceviche??? yummo!!) Rev up that metabolism by snacking more throughout the day is something I would suggest. Split your meals up and eat every couple hours. Works for me but mine is out of necessity.0
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I'll reply to you since I have been where you have been....and I will probably get slammed by someone...
2 years ago I decided to take charge - and I did all the "right" things - counted every last calorie - ate low fat - ate Healthy Choices for lunch, made sure I only had 100 calories of nuts, fruit, etc... - worked out every day - I would use the elliptical and then when my daughters were doing swim practice I would walk laps around the parking lot (walk, sprint, do lunges, walk with 3 lb weights raising my arms looking like a fool) - I spent 5 months doing all this and lost 6 lbs...frustrated I went to my Dr. thinking surely there must be something wrong with me if I am doing all the right things and not loosing weight...did tests and everything came back "normal" except for my cholesterol being a little high and my Vit D being a little low...
So that just frustrated me more and more and more...because why wasn't I loosing the weight if I was doing what medical Dr's said I should...I wasn't binging - I wasn't cheating - I was eating skinless chicken I weighed on my scale, I was measuring out the precise amount of whole grain pasta and I kept gaining and loosing the same 5 lbs...
Over time as I read more and more and more i started dropping things out of my diet - first soda...bye bye...then a lot of the processed "diet" foods...(you know all those diet bars and snacks)...then I took a look at my exercise and cut majorly down on the cardio and majorly upped to do more strength training/boot camp type workouts (which I did mostly in my own home via DVD's like the Biggest loser Boot Camp ones and via on-demand...) then I started looking for classes to take in the outside world - I found a kick boxing class close to my home 2x's a week...
So by the beginning of last summer I was about 195 - I had lost 10 lbs in a years time...kept at kickboxing - the scale didn't register much but I saw a big difference in my body shape - people noticed it too and would ask me how much weight I lost - they thought I had lost 20 -25 lbs...but for me the scale still frustrated me...I could physically see a change in my body and my clothes were looser but just like anyone else I wanted something on that scale...
Fast forward to this past fall - based on things I read I decided to drop out pretty much all processed food and really focus in on my macros...I also dropped most things like Pasta and breads - that helped a bit the scale started going down a little bit at a time (.3, .4, . 2) - but never the 1lb a week that I have MFP set to...the past 6 weeks I dropped even a bit farther and decided to really watch my carbs and try and keep them under about 85 a day....(hence why I said I'l probably get blasted....from all the people who don't like a low carb way of eating) - but since I have done that I have pretty much consistenly lost weight more then a few increments....I also started focusing on lifting weights 2-3 x's per week beginning in January - Since the beginning of the year i have lost 10 lbs...so 3 months - when it took me a year to do the same thing - the calories were about the same - so was the calories burned from exercise....the difference for me was - the food I ate and the exercises I did to burn the calories. - So while the old addage of calories in = calories out worked on a VERY SLOW scale for me...changing my food and exercise has had a much more dramatic effect then focusing solely on the calories in = calories out
You can message me if you want to chat more...like I said this is what I found worked for ME0 -
I'll reply to you since I have been where you have been....and I will probably get slammed by someone...
2 years ago I decided to take charge - and I did all the "right" things - counted every last calorie - ate low fat - ate Healthy Choices for lunch, made sure I only had 100 calories of nuts, fruit, etc... - worked out every day - I would use the elliptical and then when my daughters were doing swim practice I would walk laps around the parking lot (walk, sprint, do lunges, walk with 3 lb weights raising my arms looking like a fool) - I spent 5 months doing all this and lost 6 lbs...frustrated I went to my Dr. thinking surely there must be something wrong with me if I am doing all the right things and not loosing weight...did tests and everything came back "normal" except for my cholesterol being a little high and my Vit D being a little low...
So that just frustrated me more and more and more...because why wasn't I loosing the weight if I was doing what medical Dr's said I should...I wasn't binging - I wasn't cheating - I was eating skinless chicken I weighed on my scale, I was measuring out the precise amount of whole grain pasta and I kept gaining and loosing the same 5 lbs...
Over time as I read more and more and more i started dropping things out of my diet - first soda...bye bye...then a lot of the processed "diet" foods...(you know all those diet bars and snacks)...then I took a look at my exercise and cut majorly down on the cardio and majorly upped to do more strength training/boot camp type workouts (which I did mostly in my own home via DVD's like the Biggest loser Boot Camp ones and via on-demand...) then I started looking for classes to take in the outside world - I found a kick boxing class close to my home 2x's a week...
So by the beginning of last summer I was about 195 - I had lost 10 lbs in a years time...kept at kickboxing - the scale didn't register much but I saw a big difference in my body shape - people noticed it too and would ask me how much weight I lost - they thought I had lost 20 -25 lbs...but for me the scale still frustrated me...I could physically see a change in my body and my clothes were looser but just like anyone else I wanted something on that scale...
Fast forward to this past fall - based on things I read I decided to drop out pretty much all processed food and really focus in on my macros...I also dropped most things like Pasta and breads - that helped a bit the scale started going down a little bit at a time (.3, .4, . 2) - but never the 1lb a week that I have MFP set to...the past 6 weeks I dropped even a bit farther and decided to really watch my carbs and try and keep them under about 85 a day....(hence why I said I'l probably get blasted....from all the people who don't like a low carb way of eating) - but since I have done that I have pretty much consistenly lost weight more then a few increments....I also started focusing on lifting weights 2-3 x's per week beginning in January - Since the beginning of the year i have lost 10 lbs...so 3 months - when it took me a year to do the same thing - the calories were about the same - so was the calories burned from exercise....the difference for me was - the food I ate and the exercises I did to burn the calories. - So while the old addage of calories in = calories out worked on a VERY SLOW scale for me...changing my food and exercise has had a much more dramatic effect then focusing solely on the calories in = calories out
You can message me if you want to chat more...like I said this is what I found worked for ME
AWESOME WORK!!!!! Great Job on sticking with it!!! :-)0 -
You're starving your body with such low calorie intake. You have to fuel the fire to keep it burning. Eat more and lose weight. There are alot of blogs on the site to support this. There are a ton of women on here, me included, eating 1800 to 2200 calories a day and losing weight and inches. We eat and we burn fat.0
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So I started my weight loss journey over 5 weeks ago, I'm not losing weight. I have lost 2 pounds and not measurement loss. I am feeling very discouraged. I exercise almost daily, and on average burn at least 600 calories a workout. It seems to me that with my healthier eating and exercise I should be seeing numbers drop.
Food is a struggle for me, not eating too much, but too little. I find it very hard to eat 1200 calories a day, and that isn't including what I am burning! I could really use some support here...I am feeling very down on myself today, which seems to happen at least once a week since I started this because I am seeing no changes. I do feel stronger, which is great...at least something is changing.
So lets do the math as to why no weight loss.
You eat, lets be generous and say 1200, though less than that.
You exercise on avg daily 500, though you said more than that most days.
That leaves your body with 700 calories of food for basic metabolism for functions of life, BMR.
If that is all it has available, some stuff is left not done, and it slows way down, to that level. That effects all daily activity burn. Which of course means you no longer burn 500 avg for the workouts, but close enough since we underestimated that anyway.
You seem to have daily activity including exercise what would probably be considered between Moderate and Very Active - about 1.63 multiplier.
So true suppressed BMR of 700 x 1.63 = 1141 daily activity burn.
The body will adjust that up as it balances out though. So you are actually eating at maintenance level, if you could even eat 1200.
Just want to be clear that you are going the right direction trying to get suggestions.
In the meantime, to save the muscle you've got, you really should stop working out. You are not doing yourself any favors right now.
You aren't eating enough for metabolism to increase because of it, it can't. It just means more things the metabolism would normally take care of, it can't. Your muscle can't repair fully, can't build more, can't store glucose for energy, because diet is probably in deficit for providing what you need each day, muscle breakdown is occurring to offset lack of blood sugar. Fat burning is still going on, but at such a slow rate because your general daily burn is so low now.
This is not a good direction obviously, so keep eating, great suggestions given to get your body going again.
You can get out of this slump. Isn't it strange your assignment is to eat more so you can lose weight.0 -
I was like you and I found out that I was not eating enough now I am eating around 1500 and loosing 200 to 400 grams a day. I also found that my body type is mixed and needed to eat more protein and only 2 carbs at each meal, I believe that you have to find what works for your body and go with it. Hope this helps you. 0
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2 lbs is better than 0 pounds. On the other hand check your portion sizes and if you are within range then you may need to add some things. For example: One day I was way under my calories. The next day I added non dairy creamer, 1 tsp sugar to my tea and added 1/4 avocado to my sandwich. This added a few extra calories that were not unhealthy as the Avo is a healthy fat and the creamer was non dairy. My dietician said granulated sugar is better for me than artificial sweetener. Next, add your exercise calories. If you aren't real hungry, a fruit shake can help and it will add calories. Use 6 ounces Greek Yogurt, 1 cup of fresh strawberries , a dash of almond extract, on tsp sugar and blend it up. It is a simple 160 calories and good for you. Try some almonds too as they have calories, are healthy and have fiber. Good luck and please, don't give up. You can do this.0
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I read somewhere that it takes 4 weeks for you to see a difference, 8 weeks for your friends to see a difference, and 12 weeks for the world to see a difference. Perhaps the scale is only slightly moving bc you are adding muscle? Give yourself time! BUT- it does look like you are not eating enough as many others have said. My advice is to up your calorie count, eat less processed and refined crap, eat more whole grains, nutrient dense foods, lean protein, take a multi vitamin, and drink lots of water. Treat your body right and the weight will come off!! Our bodies are amazing machines designed for self preservation. If you aren't eating enough your metabolism will slow and you'll create a starvation cycle. Good luck! (p.s...I wish I had your stamina for exercise. :P ) 0
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I'm just not hungry, I eat till I am full...and some days force myself to eat more because I KNOW I am not getting enough calories in...well I don't "know" it but it's what keeps being said.
Perhaps you should try to eat more calorie-dense foods.0 -
I was in the same situation as you for a while, I had to eat more, and I wasn't hungry.
If I added more oil, butter or whatever, it didn't make a difference, I was just fuller quicker.
Then, someone suggested I drink the calories. I started having a protein shake (1 scoop=120~ish calories) with a cup of milk (1cup=100~ish calories).
It already added 220 ish calories, and after a while, it helped me be more hungry.
I also drank smoothies and stuff. I get less full by drinking than by eating.0 -
How are your Sodium levels? Check out your Reports > Nutrition > Sodium over 7 days & 30 days. Make sure they are under 2500 grams daily. If over most of the time, you may be retaining water. I found I had to keep an eye on my Sodium in order to lose weight & now have it as one of my Food Diary Settings. You may friend me if you want support. :flowerforyou:0
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