167 Pounds Down and Need Help with My Diet/Nutrition
VanessaFaith
Posts: 171 Member
I started out at 400 pounds and I'm down to 233. I still want to lose about 85 pounds (maybe more). I've been doing horribly with my calorie intake, in order to keep losing at a good rate. It has only taken me a little over a year to lose 167 and it has slowed down some. I'm still losing weel, but I've only been eating about 800-850 calories and when I try to up them to where I feel I need to be, I gain. I burn around 2000 calories a day on average. Over the past few weeks I've started losing a significant amount of hair and I get light headed a lot (mostly when I'm working out)... I actually passed out at the gym last week.
I would appreciate any input you all may have!
I would appreciate any input you all may have!
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Replies
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I'll email you.0
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You need to eat more for sure... you are putting your body into starvation mode by eating so low. You should have at least 1200 calories a day. Try only weighing yourself once a week because your weight fluctuates so much. There is something you can take for the hair loss. I will find out what it is for you.0
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You look great by the way!
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I'm not a dr. or nutritionist, but I had stress-related hair loss that has calmed down a lot with better nutrition.
I drink fruit smoothies (two recipes below) and try to eat monounsaturated fats...things like nuts, guacamole, etc. with meals. Also salmon, green veggies, seem to help, too. The hair loss could be related to weight loss, stress, thyroid issues, super lowfat or low calorie diet, a bunch of things).
I would see a dr. just to make sure everything is okay. Congratulations on your weight loss!
Smoothie:
1 c. frozen blueberries,
1/2 c. pineapple juice
1 medium banana.
OR
1/2 c. nonfat plain yogurt (I use Stonyfield, as it's creamy even though it's more $)
1/2. frozen raspberries
1/2 c. Trop 50 apple juice
Both recipes make 1 serving, so double if you want more than 1 serving.0 -
It sounds like you should see a doctor if it's that serious. You need to make sure you haven't done any serious damage.
Also obviously you need to be eating a lot more and probably start taking a multivitamin.0 -
First off, you're amazing! That's an great accomplishment.
I know the "starvation mode" rants are about to come pouring in, but in my readings, it's not really that your body holds on to weight, it's that it becomes more efficient at running things at that calorie intake, thus lowers metabolism, and slowing weight loss. I don't think you have a lot to worry about with losing muscle, as much as your work out, but maybe your body simply got use to what you are doing.
Maybe switch it up a bit! Do things backwards, or at different times a day as far as working out goes. Try new workouts, mix it up, throw your body for a loop. Something that's helped me is throwing in a different kind of cardio each week, something lower impact and fun along with my other routine. Also, are you eating before the gym? That may help with dizziness - grab a protein shake, or maybe a piece of dense fruit, just some sort of fuel.
Do you ever have a higher calorie day? Zig Zagging calories sometimes helps - it doesn't have to be a big difference in intake.
If you don't mind me asking, whats your workout routine look like now?0 -
You definitely need to eat more, lots more. Check out the community brds, search eat more weigh less and read away!
http://www.myfitnesspal.com/topics/show/577479-seriously-eat-more-i-did-and-look-what-happened-pics
Peace! :flowerforyou:0 -
I would certainly see your Dr. Passing out can either be low blood sugar or low blood pressure (among some other things) and neither are good for you.
I certainly applaud your dedication and loss. If you were feeling great I would say stick to the plan but since you aren't. Have you tried upping your protein and fats to eat more but not your carbs? Maybe if you try just those 2 macros you won't gain if you go over what you have been eating. I know it works well for me to keep my carbs fairly low (50-75 net).0 -
Oh, jeez! You need to eat more! Going for so long consuming less calories than your BMR is seriously hurting you. Up your calories to at least 1700. You may gain at first but you will feel MUCH better with more energy and after a few weeks will go right back to losing weight.
I know this seems backwards compared to the way you THOUGHT you were supposed to lose weight, but you REALLY need to eat more food. If you don't believe me, then read a post I wrote a little while ago.. I went through basically the same thing.
http://www.myfitnesspal.com/topics/show/572503-why-you-should-eat-more-a-lion-s-tale0 -
Vanessa,
When you up your calories you will see a weight gain, initially. Your body is not used to so many calories and instantly stores them because it doesnt know how long the extra will last. You need to keep eating at the higher rate for your body to adjust to the new level of caloric intake and then you will start losing weight again.
The first 20lbs or so for me came off pretty quickly but then I hit my first little mini plateau. I struggled with the 1200 calorie net because we exercise at night and workouts varied so I never knew how many calories to spread thru the day so I still netted the 1200. I certainly didnt want to come home at 10pm after working out and consume 300-500 calories. Also my meals were uneven, I ate lighter for breakfast and lunch and still was eating a large dinner.
I upped my calories to around 1800 goal a day (went from 2lb loss per week to 1lb loss per week on MFP) so I could spread out my calories a bit better and have that larger breakfast and lunch and work on being more strict on my dinner calories. I dont always eat my exercise calories back but after about 4 or 5 days I was seeing weight come off again. Up until this last week I was consistently losing 1 to 2lbs a week since I made this change.
Due to some medical issues and a surgery that I am having done this coming Tuesday, I have been unable to do hardly any exercise at all, but I've been maintaining my weight even eating at the 1800 goal.
800 calories a day doesnt fuel your body, you dont get the nutrients you need.
:flowerforyou: :flowerforyou: :flowerforyou:
Please find and read the stickies in the group "Eat More to Weigh Less"
:flowerforyou: :flowerforyou: :flowerforyou:0 -
I agree with this. As scary as it sounds to up calories, you need to. You're hair may keep falling out and you can keep getting those dizzy spells. It matters WHAT you eat, so snacks of raw almonds at the gym, apples/applesauce, yogurt, boiled eggs, etc. are great for workouts, protein powder, etc. You should not gain if you do that, maybe initially and then you will lose lose lose.Vanessa,
When you up your calories you will see a weight gain, initially. Your body is not used to so many calories and instantly stores them because it doesnt know how long the extra will last. You need to keep eating at the higher rate for your body to adjust to the new level of caloric intake and then you will start losing weight again.
The first 20lbs or so for me came off pretty quickly but then I hit my first little mini plateau. I struggled with the 1200 calorie net because we exercise at night and workouts varied so I never knew how many calories to spread thru the day so I still netted the 1200. I certainly didnt want to come home at 10pm after working out and consume 300-500 calories. Also my meals were uneven, I ate lighter for breakfast and lunch and still was eating a large dinner.
I upped my calories to around 1800 goal a day (went from 2lb loss per week to 1lb loss per week on MFP) so I could spread out my calories a bit better and have that larger breakfast and lunch and work on being more strict on my dinner calories. I dont always eat my exercise calories back but after about 4 or 5 days I was seeing weight come off again. Up until this last week I was consistently losing 1 to 2lbs a week since I made this change.
Due to some medical issues and a surgery that I am having done this coming Tuesday, I have been unable to do hardly any exercise at all, but I've been maintaining my weight even eating at the 1800 goal.
800 calories a day doesnt fuel your body, you dont get the nutrients you need.
:flowerforyou: :flowerforyou: :flowerforyou:
Please find and read the stickies in the group "Eat More to Weigh Less"
:flowerforyou: :flowerforyou: :flowerforyou:0 -
If you have been eating at such low levels for over a year, you have probably really destroyed your metabolism. I think you need to see a doctor, and probably a nutritionist, to try and repair your metabolism.0
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p..s that's really fast in a year, and I applaud you. But you also need to realize that 800 calories and working out for LIFE is NOT realistic. You are putting yourself at risk for re-gaining and more hair-loss, nutritional deficiencies, low blood sugar issues, etc.
You have to learn how to eat properly and normally to maintain your weightloss for life. 800 is not it, 1700 maybe sounds better and more doable for life.0 -
I agree with seeing a doctor - not so much because of your symptoms (although that's reason enough) but because if you've been eating that lightly and exercising that much you might need to have some labs drawn to see where you're at from a nutritional perspective. I applaud you for your weight loss, but it's just as important that you be sure you're becoming healthy in other ways than just your weight. Take the time to be sure everything is doing okay, and consider asking for a referral to a nutritionist that specializes in weight loss.0
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I started out at 400 pounds and I'm down to 233. I still want to lose about 85 pounds (maybe more). I've been doing horribly with my calorie intake, in order to keep losing at a good rate. It has only taken me a little over a year to lose 167 and it has slowed down some. I'm still losing weel, but I've only been eating about 800-850 calories and when I try to up them to where I feel I need to be, I gain. I burn around 2000 calories a day on average. Over the past few weeks I've started losing a significant amount of hair and I get light headed a lot (mostly when I'm working out)... I actually passed out at the gym last week.
I would appreciate any input you all may have!
Maybe go to your Doctor and talk to them about what is going on in which he or she might refer you to a dietitian. Losing hair def doesn't sound good to me. I'm thinking up your calories.
But what an amazing accomplishment you have there, awesome work!! you look amazing. Maybe your body is telling you to just rest up for a bit and to take the plateau? i don't know.0 -
It's okay to gain! Throw out the scale for a little while so your body's metabolism can get back on track and all the retained water ect. that comes from eating more can adjust. Then you should start losing again.0
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I've been where you are. Your body is malnutritioned because you are not eating enough. Your hair will not come back. You need to be eating at least 1500 calories a day. Your light headed because your iron is probably low. you may gain a few pounds at first but your body will catch up and you will start to lose again.0
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First...FANTASTIC LOSS!! Big congrats to you!
Second, I agree with the others. You need to eat more. And eat some type of protein (string cheese, Old Wisconsin turkey stick, protein bar, etc) about 1/2 hour after working out. The initial gain is just for a short time, then you can continue your weight loss.
Looking forward to seeing you at your goal weight!0 -
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WHen my husband lost 155 pound quickly he suffered hair loss too. He never passed out though. The hair came back eventually. I agree with those who say get a check up. This scares me a little.
Congrats on your success.
On edit: How is your good fat consumption? Do you eat any olive oil, walnuts and almonds, avocados? These are healthful fats and are really needed by your body. Do you ever eat Salmon? Give these a try dear. I think they might help with slowing your hair loss.0 -
I recommend upping your calories to at least 1200 because it seems the hair loss is probably from eating too little. Don't worry about the weight gain, you need to get your metabolism out of starvation mode. Congrats on your success so far and I hope you can continue on your journey in a way that's healthier for you
Also, I have to thank you for posting this. I'm going to remember this post when I think about undereating and remember that the hair loss and dizzyness could happen to me if I did.0 -
Definetly see a nutritionist. You need to raise the calories slowly. And you will gain at first but then your body will stabilize. I'm here to encourage you as always Sis. You will over come this just as you have other obstacles 0
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I lost a ton of hair - almost half of what I had in the first year! It's hormonal. Mine lose slowed down now. I don't know how long you have been stalled, but it's VERY normal to stop losing for weeks if not a month or two at a time as you get in the higher lose numbers. Look back over your weigh ins and I bet you find a pattern. It's the body trying to establish a norm - starving yourself by not eating at least 1200 is most likely exacerbating the issues your body is struggling with right now. I suggest with that huge amount of exercise you are doing you start adding back calories and stop looking at the scale for a while. I would keep the calories healthy - I keep my carbs under 150 if at all possible and cut down drastically on sugar, starches, breads and NO alcohol. The composition of your calories especially if you are exercising is VERY important. Have your blood pressure checked, with all that exercise and amount of weight loss your pressure could be low and if you were previously medicated for hypertension it needs to be checked, the same for blood sugar if that was ever an issue. Also stay hydrated!0
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Wouldn't hurt to have your thyroid checked. I have hypothyroidism so I get mine checked (simple bloodwork) regularly to see if my medication needs adjusting. Even if I didn't have hypothyroidism, I think if had lost that much weight I would get my thyroid checked anyways because you've had a lot of hormone changes happening!
BTW, I DO have a lot of weight I need to lose, and I saw your other post. Very inspiring, thanks for sharing. :-)0 -
Congrats you have done great. Please tell me how you did it. I use to weight 400 also. It's hard to give advice to someone who has done so well. Have you tried to add weight training to your workout. Maybe add some protein shakes so you can get more good calories. Are you having a per workout meal or snack for energy? That will help with you getting more calories and for your workouts. Make sure you drink a lot of water before working out. Hope this helps0
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I no longer consume flour or sugar, and I must admit my calories are low. However, I eat alot of healthy food. I would suggest you take vitamins especially if you're consuming that low of a calorie intake. I eat mainly veggies and one serving of fruit per day as well as grain and protein for each meal. Did you do lab work prior to your journey? I did and continue to do lab work every three months. Your hair is falling out because of two things. 1. Low calorie intake and 2. Your thyroid. When we lose alot of weight in a short amount of time - our thyroid goes crazy. The thyroid is our body's metabolic engine, controlling use of energy and foods. You are burning more energy that you are consuming. If you're going to eat those low of calories.........YOU MUST TAKE VITAMINS girlfriend. Also, I watched Dr. Oz yesterday and I can actually agree that everyone should have a "Faturday", which is a cheat day. People who cheat on their diets lose more weight! I agree. Although I don't consume flour or sugar - I have a cheat day and last week I had pizza. Guess what? I lost an extra 2 pounds. It helps you to continue to burn while reving your metabolism!
In the meantime, just get lab work done and get a good multivitamin. I also take B2 and magnesium (only because I get migraines and it helps with them as I am not a big fan of medicine). I believe in the body heals itself and I like to do everything natural (Accept childbirth). ;-)
Good luck and keep cranking it out.
OH - my hair was falling out too. I had a thyroid study done and its fine, so I take B Vitamins to help with my hair. ;-00 -
Wow, nice work! That's amazing.
If you know you burn 2000ish, you know you can't really be gaining mass for long on anything over 800ish (until it's up over what you burn). I agree, you might have a water weight or even 'real' gain for a while with upping your calories but you have to do it eventually, so why not now. The losses will continue. Just find a happy medium deficit. Don't trick yourself into thinking it's all or nothing. Good luck!0
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