What's Going on...? Need advice please!
Replies
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This is a tricky one because I just calculated your TDEE and 1400 is right about 20% below it, which is perfect for steady weight loss, so ignore the people who say you aren't eating enough. You are.
It's also unlikely to be a plateau this early in your journey, imo.
And it's probably not water weight because looking at your diary, you keep your sodium very much on track and stay hydrated.
Sooooo what's going on?
Three possibilities I see:
1) something medical - have your doc check you out for any issues that can prevent normal weight loss - thyroid, blood sugars etc. It shouldn't take more than a simple blood test.
2) understimating intake - are you using a food scale and strictly measuring what you take in? It's really easy to accidentally go over by a few hundred cals if you are guesstimating.
3) Overestimating burn - to make sure you are logging your exercise cals as accurately as possible, consider buying a good HRM like a Polar FT4 or FT7.
Hope that helps!
I really feel this is a fair and reasonable observation. I also feel that maybe you are losing inches just not weight? (ie, fat turning to muscle)
the other thing I agree with is the carb intake. In my opinion, lower that and increase protein. The protein will also help stabilize your metabolism and help you get through the longer days.0 -
For me, it was all about learning about NET calories. Calories consumed - exercise calories = net. If my net is under my BMR, I do not lose weight. Period. You said your BMR is 1400 or so calories, right? But if you eat 1400 and then burn 200, you're only netting 1200 calories for your body to live on. I lost a lot of weight in the beginning eating under my BMR...but I had a lot to lose. After a while, it started to slow down and then stopped completely. Now the only way I lose is to eat an average net of calories OVER my BMR.0
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if that was my diary i would say the problem is too much sugar and too many carbs. try cutting your carbs back to 100 a day for a few weeks. its not low enough to make u tired and cranky but i think that is what usually helps with me. also try protein for breakfast instead of ceral. i always find my weight loss/ body fat % works better with a breakfast focused on protein. feel free to friend me if you like0
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i think you should try and eat at least half of your exercise calories try it for couple of weeks you have nothing to lose but weight :happy: :happy:way too much sugar!!!...THAT IS A BIG PROBLEM!... stay as low as possible... that will make a big difference...
Even if it's a lot of fruit I'm intaking?
Less fruit?0 -
way too much sugar!!!...THAT IS A BIG PROBLEM!... stay as low as possible... that will make a big difference...
Even if it's a lot of fruit I'm intaking?
Less fruit?
Opinions on this are going to vary widely, but I know I definitely have to watch my sugar/carbs in order to lose weight, even if the sugar is from fruit. Some people lose weight with simple calories in, calories out-I am not one of them. I personally would try lowering the sugar and carbs and see if that helps. Try to eat more non starchy vegetables and protein in place of some of the fruit and yogurt. The yogurt you are eating is bumping up your sugar count a lot too.0 -
This is a tricky one because I just calculated your TDEE and 1400 is right about 20% below it, which is perfect for steady weight loss, so ignore the people who say you aren't eating enough. You are.
It's also unlikely to be a plateau this early in your journey, imo.
And it's probably not water weight because looking at your diary, you keep your sodium very much on track and stay hydrated.
Sooooo what's going on?
Three possibilities I see:
1) something medical - have your doc check you out for any issues that can prevent normal weight loss - thyroid, blood sugars etc. It shouldn't take more than a simple blood test.
2) understimating intake - are you using a food scale and strictly measuring what you take in? It's really easy to accidentally go over by a few hundred cals if you are guesstimating.
3) Overestimating burn - to make sure you are logging your exercise cals as accurately as possible, consider buying a good HRM like a Polar FT4 or FT7.
Hope that helps!
I really feel this is a fair and reasonable observation. I also feel that maybe you are losing inches just not weight? (ie, fat turning to muscle)
the other thing I agree with is the carb intake. In my opinion, lower that and increase protein. The protein will also help stabilize your metabolism and help you get through the longer days.
If it was the case about the losing inches, then my pants would feel a little looser, unfortunately, not the case.. haha.
Hmm so less carbs (fruit and vegetables as well?) and more protein.. ok.0 -
I think with your daily walks and your 1200-1400 cal intake, you are maintaining your weight. You may need to do more than a daily walk. How long are your walks? Can you take about 30 minutes to exercise? Jog or run for 30 minutes? An at home workout?
I hear you on being busy. I work four ten hour shifts and taking three classes at a time for school. I get up at 5 am to exercise for thirty minutes.
Hope this helps
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way too much sugar!!!...THAT IS A BIG PROBLEM!... stay as low as possible... that will make a big difference...
Even if it's a lot of fruit I'm intaking?
Less fruit?
Opinions on this are going to vary widely, but I know I definitely have to watch my sugar/carbs in order to lose weight, even if the sugar is from fruit. Some people lose weight with simple calories in, calories out-I am not one of them. I personally would try lowering the sugar and carbs and see if that helps. Try to eat more non starchy vegetables and protein in place of some of the fruit and yogurt. The yogurt you are eating is bumping up your sugar count a lot too.
Sounds good thanks!0 -
I think with your daily walks and your 1200-1400 cal intake, you are maintaining your weight. You may need to do more than a daily walk. How long are your walks? Can you take about 30 minutes to exercise? Jog or run for 30 minutes? An at home workout?
I hear you on being busy. I work four ten hour shifts and taking three classes at a time for school. I get up at 5 am to exercise for thirty minutes.
Hope this helps
Yeah I just started 30 day shred as of july 4th.. so hopefully that boosts a little.0 -
If you do more weight than cardio... it happens... muscles weights more0
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If you do more weight than cardio... it happens... muscles weights more
I've mainly stuck to just cardio, so I can rule that one out. It's still fat.. haha..0 -
IMO protein is too low.
Carbs are too high.
OP possibly thinks shes Sedentary but falls within the Light Activity range.
Double check your calories vs Fat to Fit and see if you have a big difference.
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Shameless self promoting but it works.
=D0 -
Hmm so less carbs (fruit and vegetables as well?) and more protein.. ok.
I would just target 100 g of carbs whatever the source, although I haven't tried the Net carb route, and yes, lots more protein
Good luck!0 -
your veggie intake looks ok. Those cherries are killing it with the sugar though. (I LOVE CHERRIES!). Lower sugar also means lower carbs in the long run.
def more protein. I only know that because I need more protein in my diet. I suck at getting the protein I need.0 -
your veggie intake looks ok. Those cherries are killing it with the sugar though. (I LOVE CHERRIES!). Lower sugar also means lower carbs in the long run.
def more protein. I only know that because I need more protein in my diet. I suck at getting the protein I need.
awesome thanks! 0 -
Only reason I have been intaking so many fruits and veggies is because my dad recently went on a diet (about 6-8 months back).. and all he eats is..
oatmeal with fruit and nuts in the morning..
then raw fruits and veggies throught the day..
then either fish or chicken with veggies at night..
and he's lost like 60 lbs..0 -
My stats are identical to yours right now and my daily goal is 1900 cals per day and I'm still losing. I took my TDEE-20% and that's where I sit. I almost always eat back my exercise cals as well. Seems to be working for me! Try eating more!0
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switch up your workout every few days and make sure you dont eat so little that your body enters starvation mode
LOL!
These threads write themselves now...
--P
I just sit back most times and enjoy the show. Then come back later when they haven't lost anything and then I can say told you so. You ate too much because you believed in the mythical creature that is "starvation mode".0 -
are you drinking a lot of water? How about bowel movements? If you're not going every day I would suggest Mirolax or a gentle fiber powder. I looked at your diary and your choices are good but if you're not counting your exercise calories maybe you're not eating enough. I saw you are under your calorie goal. You are young and burn quickly anyway (at least compared to me at 50) so that could be a problem0
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So... it's been two weeks. Where does that put you in your <ahem> cycle?
I know for myself, during mid cycle and at the end of the cycle/coming up on the beginning of a new one, I retain water. My mid-retention is often 3-5 pounds, and my end is sometimes 8 or 9! O.o Just a possibility...0 -
are you drinking a lot of water? How about bowel movements? If you're not going every day I would suggest Mirolax or a gentle fiber powder. I looked at your diary and your choices are good but if you're not counting your exercise calories maybe you're not eating enough. I saw you are under your calorie goal. You are young and burn quickly anyway (at least compared to me at 50) so that could be a problem
I try and drink atleast 8 glasses of water a day, some days up to 15 glasses, some days 6, usually no less than 8 though.
Bowel movements are fine, everyday for me. :laugh:
Yeah, maybe I'll start eating my exercise calories. Seems as though the majority of people are saying to eat a bit more.0 -
So... it's been two weeks. Where does that put you in your <ahem> cycle?
I know for myself, during mid cycle and at the end of the cycle/coming up on the beginning of a new one, I retain water. My mid-retention is often 3-5 pounds, and my end is sometimes 8 or 9! O.o Just a possibility...
Yeah I think I'm coming up on that as well, but it's been since May 19th where I've stayed stagnent, this wouldn't be the cause of it, if it's been that long.... :ohwell:0 -
There's some good advice on here and some crap. Calories are calories...it matters not that you a woman.
Your BMR is 1511, based on the stats on your home page. It starts there. If you set the 1400 and not MfP, then let MFP's system handle that. On your TDEE (BMR+Calroies burned) you are not eating enough. Also, if it's just cardio, you're doing it wrong. You need to retain muscle mass...so lift. The body will first go to your muscles for storage to burn while converting what you eat into fat.
In sum, eat more, lift, and enjoy0 -
Before you start eating more (or less fruit) I would pick up a cheap food scale and just for one week, be as exact as possible. Re-check all your labels, act like a lab researcher just gathering the most accurate data you can. You don't have to do it forever. It's just to make sure you're measuring roughly accurately. Don't lick spoons, don't graze while you fix meals, just try to log everything with calories.
Also, if you want a tool that's great at helping you estimate your total calorie expenditure across a week, consider getting a Fitbit. It's great for us sedentary + walkers. It can show you how much more you can burn by just adding little activities here and there throughout the day-- not Insanity, just a little stroll after dinner, etc.
Even if you find your intake is X-hundred calories less than your expenditure day after day, you will know the magnitude of the estimating error and can adjust accordingly.0 -
You dont need to do exercise calories or net calories.... you can include exercise in your tdee calculation and eat that same number every day. Based on you stats, i would suggest eating 1700-1800 calories total. Stick around 35% carbs, 40% protein and 25% fats. This works for most people as long as there isnt a carb/wheat intoletance like pcos. Where you will see bigger stridea in fat loss is if you reduce the cardio and start heavy resistance training. Too much cardio and it can make fat loss difficult. Also, you wont gain muscle on a calorie deficit.0
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You dont need to do exercise calories or net calories.... you can include exercise in your tdee calculation and eat that same number every day. Based on you stats, i would suggest eating 1700-1800 calories total. Stick around 35% carbs, 40% protein and 25% fats. This works for most people as long as there isnt a carb/wheat intoletance like pcos. Where you will see bigger stridea in fat loss is if you reduce the cardio and start heavy resistance training. Too much cardio and it can make fat loss difficult. Also, you wont gain muscle on a calorie deficit.
Hmm so some people say eat more, some people say eat less, some say eat where I'm at.
I'm so confused.
I guess one step at a time, In sum I'll try netting around 1500 cals a day (so eating my exercise calories back).. and eating more proteins, and less sugars and carbs..0 -
^^^^^^^^^^You dont need to do exercise calories or net calories.... you can include exercise in your tdee calculation and eat that same number every day. Based on you stats, i would suggest eating 1700-1800 calories total. Stick around 35% carbs, 40% protein and 25% fats. This works for most people as long as there isnt a carb/wheat intoletance like pcos. Where you will see bigger stridea in fat loss is if you reduce the cardio and start heavy resistance training. Too much cardio and it can make fat loss difficult. Also, you wont gain muscle on a calorie deficit.
This is a whole different approach than MFP but works great.
The key is NOT to stifle metabolism.0 -
I think with your daily walks and your 1200-1400 cal intake, you are maintaining your weight. You may need to do more than a daily walk. How long are your walks? Can you take about 30 minutes to exercise? Jog or run for 30 minutes? An at home workout?
I hear you on being busy. I work four ten hour shifts and taking three classes at a time for school. I get up at 5 am to exercise for thirty minutes.
Hope this helps
Yeah I just started 30 day shred as of july 4th.. so hopefully that boosts a little.
I am doing her 90 Total Body Revolution...Approaching week 4 and I love it! I am in a similar situation as you...I have been burning about 300 calories a day and eating all of them back., and have not lost a pound. But I am in taking too much in carbohydrates. Try eliminating all white breads and pasta and rice. Keep your carbs under 100 grams a day...you may see something in due time.
It may take a couple of more weeks of being consistent to see some loss. Hang in there 0 -
You dont need to do exercise calories or net calories.... you can include exercise in your tdee calculation and eat that same number every day. Based on you stats, i would suggest eating 1700-1800 calories total. Stick around 35% carbs, 40% protein and 25% fats. This works for most people as long as there isnt a carb/wheat intoletance like pcos. Where you will see bigger stridea in fat loss is if you reduce the cardio and start heavy resistance training. Too much cardio and it can make fat loss difficult. Also, you wont gain muscle on a calorie deficit.
Hmm so some people say eat more, some people say eat less, some say eat where I'm at.
I'm so confused.
I guess one step at a time, In sum I'll try netting around 1500 cals a day (so eating my exercise calories back).. and eating more proteins, and less sugars and carbs..
It really comes down to about the same amount of calories over the week. Its just estimating your average tdee and forming a deficit. My way doesnt invovle net calories or execise calories. The big win with the way i use os you feed your body the same on recovery days which is a huge plus.0 -
This. I almost flipped out when my scale went up after i had a particularly active day. Then I remembered where I am in my cycle and where that puts me water retention wise. I retain so much that my fingers swell.0
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