eating less doing excerise struggle to lose even 1lb a week

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Replies

  • Christine1110
    Christine1110 Posts: 1,786 Member
    Do you eat fruits & veggies? Your protein is very low. I try to keep mine between 100 - 125 and I am 125 pounds now.

    Maybe you need to raise your calories just a bit...with more frits & veggies. You will just have to make changes to your diet & exercise to see what will work.

    I had to go low carb, no refined sugar, or starchy foods...no patatoes, no carrots. I don't even buy cheese that is shredded because they use starch in it.

    Are you drinking lots of water?

    You will have to make changes every few weeks until you see a change in the scale. It took me a while to figure out carbs are my problem.

    Good luck....and thanks for opening your diary ; )
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Your goal is 1400 but you barely eat 1200. That is why you aren't really losing. You are under eating. And your protein is low.
  • mcarter99
    mcarter99 Posts: 1,666 Member
    How long have you been eating at 1300-1400 and not losing at all?

    If you want some simple advice that doesn't include formulas and warnings and nutitrition recommendations, keep eating at 1300-1400 period. Keep exercising. The end. :smile:
  • sue20101977
    sue20101977 Posts: 18
    all i drink is water all day i will have to try and eat more which is hard for me as my mind is set to eat less lose more but i know i have to eat more when i excerise. i eat loads of veg but am a bit short on the fruit so i will try and work on that. i days i excercise more i will eat more the days i dont excerise i will eat my normal calorie intake. i really hope this works!
  • _Mimi_
    _Mimi_ Posts: 233
    weetabix for breakfast sandwich for lunch and normal dinner never snack throughout the day only ever drink water
    I don't think 1 pound a week is bad. It's what the default on MFP is, I believe.

    That being said, one thing that may help is to eat more often. Not sure what a weetabix is, or what type of sandwich for lunch, or what a normal dinner is, so I can't really comment on what you're eating. I do firmly believe you need to refuel your body about every 3 hours, especially when exercising.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    all i drink is water all day i will have to try and eat more which is hard for me as my mind is set to eat less lose more but i know i have to eat more when i excerise. i eat loads of veg but am a bit short on the fruit so i will try and work on that. i days i excercise more i will eat more the days i dont excerise i will eat my normal calorie intake. i really hope this works!

    then you should eat higher calorie foods (nuts, avocado, cooking food in evoo or taking a spoon & peanut butter jar and digging in). High calories does NOT mean unhealthy calories.
  • bulbadoof
    bulbadoof Posts: 1,058 Member
    I notice you're getting your nutrition mostly from carbohydrates - I would recommend trying your best to focus on hitting your protein numbers for the day and even going above them if you feel like it. As it was explained to me, protein doesn't get "held on" to by the body if you consume more than you need - this makes it a valuable source of nutrition for people trying to lose weight because unlike carbs, which are converted to glucose and then to fat if unused, protein just gets flushed out with your waste.

    You'll also feel less hungry if you get your protein. MFP's numbers are kind of low if you don't modify them - I've read that 1g protein daily per 1kg of body mass is ideal for lightly to moderately active people.
  • sue20101977
    sue20101977 Posts: 18
    its really hard for me as i am a bit of a fussy eater. i cant eat nuts and dont eat rice but love my meat and love my potaotes. any ideas what to replace potaotes with as i eat them with dinner nearly every night (mainy just steamed)
  • bulbadoof
    bulbadoof Posts: 1,058 Member
    its really hard for me as i am a bit of a fussy eater. i cant eat nuts and dont eat rice but love my meat and love my potaotes. any ideas what to replace potaotes with as i eat them with dinner nearly every night (mainy just steamed)
    I like boiled mashed cauliflower as a mashed potatoes substitute.

    Then again, potatoes are pretty good for you anyway as far as starches go (it's mostly breads that are garbage), so having one a day probably doesn't present a problem.
  • sue20101977
    sue20101977 Posts: 18
    will try some mashed califlour tomorrow
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Try to add fruits. They are a really good source of carbs, vitamins and antioxidants.
  • sue20101977
    sue20101977 Posts: 18
    will do
  • sue20101977
    sue20101977 Posts: 18
    thank you for all your help will try and eat more when i excerise and eat more fruit and protein. will see how it goes over the next few weeks
  • jens_journey
    jens_journey Posts: 25 Member
    I gained almost 60 lbs while on Depo. I don't blame the Depo for the entire 60 lbs. I have to take some responsibility for my body also. I was a 19 year old single mom of a newborn with other issues resulting from being irresponsible and having a child before I was ready and mature enough to handle the situation. The depo caused some weight gain that paired with other life events created depression. My physician then put me on Paxil to deal with the depression. It was a never ending circle - weight gain + life events = depression > paxil (also known to aid in weight gain) = more wt gain = higher doses blah blah blah.
  • sue20101977
    sue20101977 Posts: 18
    i have only ever gained around 1-2kgs since i have been on depo and i have been on it for nearly 4 years now.i knew that depo doesnt make you gain weight its what u put in your mouth that does. i have always been slightly overweight and since having 2 kids (both by c-section) has made it a bit harder to lose the extra weight on my stomach (have no problems with legs but boobs are huge always have been.)if i could lose some weight from boobs that would be fab and tone up stomach esp where the scar is
  • mcarter99
    mcarter99 Posts: 1,666 Member
    So you ARE losing a pound a week? I don't think eating more calories, fruit or protein will increase your weight loss but it might make you less hungry between meals. There's really only one thing that increases weight loss but it's like sacreligious to say it around here. :laugh:
  • sue20101977
    sue20101977 Posts: 18
    the last three weeks i only lost 1/2 lb each week - i dont really get hungary between meals
  • davidr730
    davidr730 Posts: 126 Member
    With all due respect, I beg to differ. Consistency in eating prevents spikes in hormones including insulin. These spikes send messages to the body how to handle food. Additionally, consistent meals throughout the day regulate what your body is expecting in terms of food volume, and allows the stomach to shrink, allowing for greater satiety. I recently helped set up a diet plan for a woman who was unable to loose weight while eating only 1200 calories. We increased her calories to 1700, and planned out equal meals and snacks, and she has been consistently loosing 2 pounds a week even though the caloric intake has been increased. Never under estimate the importance the hormones play in the weight loss equation. Calories in, calories out is only part of the picture.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    With all due respect, I beg to differ. Consistency in eating prevents spikes in hormones including insulin. These spikes send messages to the body how to handle food. Additionally, consistent meals throughout the day regulate what your body is expecting in terms of food volume, and allows the stomach to shrink, allowing for greater satiety. I recently helped set up a diet plan for a woman who was unable to loose weight while eating only 1200 calories. We increased her calories to 1700, and planned out equal meals and snacks, and she has been consistently loosing 2 pounds a week even though the caloric intake has been increased. Never under estimate the importance the hormones play in the weight loss equation. Calories in, calories out is only part of the picture.

    I understand but the person lost weight by increasing calorie consumption not increases meal frequency. You can disagree all you want but the NIH has already debunked this myth. Also, you can check out a program like interim fasting. You still eat all the calories that your body requires, for me 2600 calories, but you eat those calories in a small window of time (4, 6, 8 hour time frames) and you fast for the remaining periods. For many, this has increased fat loss over a standard 5-6 meal program. It just depends which plan is more effective for you and fits in your lifestyle. If you want more info check out www.leangains.com


    ps- if it makes you feel better, i have set up calorie plans for well over 200+ people with a 99% success rate.
  • mcarter99
    mcarter99 Posts: 1,666 Member
    If you have a 99% success rate, the NIH should be doing a report on you.

    If meal timing doesn't matter, why is IF beneficial? It's just another meal timing trend.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    If you have a 99% success rate, the NIH should be doing a report on you.

    If meal timing doesn't matter, why is IF beneficial? It's just another meal timing trend.

    Because they are a research organization and i am just a stubborn guy who wont stop helping people and i back up all my theories with proven science.

    IF works as your body burns just as many calories in a day regardless of when you eat them. But there is also questions about working out in a fasted state and if the increase fat loss rates compared to non fasted. But i have to research more on that.

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