Confused..

ocram62580 · April 2012

Basically, I'm 18 years old, male, 5'3 weighing 161 pounds as of now. This is my second time to go on a diet (I dropped down to 150 one year ago, but the school year's been really harsh - college entrance exams, plus organizing my school's ball, yearbook and fair and etc - and I ate the stress away. I gained 20 pounds and so far lost 9 again).

During the first time I lost weight, I exercised around 30 minutes everyday.. 20-25 on the elliptical and until what time I can last on the treadmill. I did it 5 times a week and I eliminated snacks in between meals during those time. I didn't have a problem losing weight then. It dropped like crazy.

Fast forward to one year: I've cut out junk food from my diet now (pizza, Starbucks, fast food, milk tea), giving myself one time a week to enjoy only ONE of the things I gave up. On normal days where I stay at home and gym for an hour or so (30 minutes treadmill, 30 minutes elliptical + weights here and there), I eat half a cup of rice every meal + any meat that's in the house. I eat wheat bread, yogurt, bananas, mangoes or strawberries for snacks in between whenever I feel hungry, but if I don't, I don't eat.

I don't restrict myself from eating out in restaurants. Whenever there's an occasion or I'm out with friends, I do eat.

However, I'm at wits end right now trying to break through the 160 barrier. I noticed that I actually don't lose weight whenever I exercise at the gym - but that I do lose whenever I eat out and NOT exercise for that day. This has happened a good number of times already (I weigh everyday). I'm having a hard time controlling my appetite whenever I'm out 'cause I tend to overeat - my weight's been fluctuating between 160 and 163 for two weeks now and it's driving me crazy.

Am I eating too little? I always eat whenever I feel hungry. Sometimes I eat brunch when I wake up at around 11AM.. any help is greatly appreciated, kinda going insane here.

LaurenAOK · April 2012

Do you get sore from the gym? Your muscles retain water when they are sore, so that might explain why you are heavier after gym days

Along that same line, make sure you are drinking plenty of water - extra on the days you work out!

I can understand why you're frustrated, but really, 3 pounds isn't that much and is very likely water weight rather than actual fat. Keep at it and I bet you will see a loss soon. Just keep using MFP and make sure you stick to your calorie goals! It can make a huge difference. I also highly recommend you eat back the calories you burn exercising - if you're not hungry try to at least eat small amounts of high calories foods - here's why:
http://www.myfitnesspal.com/topics/show/539912-why-eating-exercise-calories-is-so-important

Good luck to you!

nickyrobinson · April 2012

What lbs per week weight loss do you have set and how many calories are set for you to eat each day?

77tes · April 2012

Are you getting enough protein? Your meals while eating at home sound like a lot of carbs.

Feathil · April 2012

And are you eating enough veg? Since MFP and counting calories I've pretty much ended up replacing rice with veg to feel fuller on the amount of calories I get from meals.

foxbat2828 · April 2012

Without knowing things like calorie intake, etc. it's tough to make a true determination. Not knowing caloric intake, etc. makes it hard to know if you are eating too much or too little.

Also, even though there's just one day a week where you let yourself enjoy one of the things that you've given up, it depends on quantity. For example, eating a whole pizza from Papa John's could burn 2,600 calories on just a large pizza. One for lunch and one for dinner and it works out to 5,200 calories which, if that ends up being surplus, puts on 1.5 calories in a week just if you stay even on the other days.

Conversely, let's say that you are eating fairly light and eating under your BMR on a daily basis. If that's the case, you could be at a point where your body is "hoarding" calories and thus the exercise and light eating, while perhaps toning your and working your heart, may do very little for the weight loss. Also, if you are getting up around 11:00 am and eating brunch, you are probably eating a couple "big" meals a day and your body gets a very slow start on the day from a metabolism ignition standpoint. Since you say that you are losing on days when you eat, but don't exercise, and again without being able to see caloric intake, it almost seems like you are closer to eating your BMR on those days; however, when you work out, you may be eating below your BMR, especially given the net calories, and that's going to stall your weight loss.

ocram62580 · April 2012

LaurenAOK, Yup, I guzzle water! Hehe, the concept of eating back everything I burned in the gym is a foreign concept to me, and I'm honestly scared to try it out.. but what I'm doing now isn't working for me, so I guess gotta switch something up. :-)

nickyrobinson, 2 pounds a week, 1,200 calories a day :-)

77tes, yup, I eat yogurt, eggs and chicken (white meat) a lot. I'm Asian, so rice is a staple here. Can't totally give up rice! Haha

Feathil, admittedly not. More of a fruit person.. I'll try incorporating more veggies.

foxbat2828, nothing too drastic when I indulge, i eat two slices of pizza max. I actually understand the philosophy behind Eat your Workout Calories, although I'm scared to try it out since it seems counterintuitive. But I've had a time where I was eating out twice a day (two lunches) and I was still losing weight like crazy because I ended up eating a light dinner + I gymed it away. I'll try it out soon.

Thank you everyone for all your replies, it got me motivated again!

slrrese · April 2012

Eat back your workout calories!! At 1200 calories a day , with the deficit already buil in by MFP your not getting enough calories if you don't. Your body needs fuel to burn!

Confused..

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