Losing weight

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LadyM415

Joined: Apr 13
Posts: 3

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Posted: 19 Apr 2013, 12:42
Weight won't go down!!!! Help any suggestions!! I don't eat more than 1200 calories a day and still nothing!!!
Sad Sad Sad HELP
riocaz

Joined: Jun 12
Posts: 657

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Posted: 19 Apr 2013, 13:52
One thing to note straight off: You are actually averaging out at about 1400cal a day, not 1200! it's not a huge difference though. You should be burning about the 1900-2100cal mark... (assuming you are a lady between 25 and 50, and somewhere around the average 5'4" height)

I've skimmed a few days of your diet calendar (which may not be representative) but:

I also note you've used several generic measurements (such as "1 Italian sausage link (13cm)" or "coffee with milk and sugar" ). Those can be vastly out, so your calorie counts could actually be a lot higher than you think they are.

I can only suggest being strict with yourself. Diary everything as accurately possible (use scales) and log it BEFORE you eat it. That way you know you can't forget about it.

Increase your calorie burn. Make yourself go out and have a walk for half an hour to an hour a day. It's not a huge thing but it gets your metabolism burning.

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
mrspackrat

Joined: Aug 10
Posts: 556

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Posted: 19 Apr 2013, 14:21
I don't think 1200 calories is low, it all depends on what you are eating. From a health perspective, you can pack a lot of good foods in 1200 calories and be full. In looking at the poster's food diary, this doesn't seem to be the case.

Our bodies are meant to operate on certain foods and I think food choices are important to weightloss. Sure you could drop your calories down to 900 a day eating cookies but just like your car would probably run on cooking oil for a time, eventually there's going to be breakdown. Eat for good health and your weight should follow. And like the previous post, think about what you're eating and replace some of the sugars/refined carbs/empty calorie foods with good proteins, good fats, vegetables, etc.
ame16

Joined: Mar 13
Posts: 3

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Posted: 19 Apr 2013, 14:24
I'm in the same boat and have just realized the importance of protein vs fat/carbs.
riocaz

Joined: Jun 12
Posts: 657

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Posted: 19 Apr 2013, 14:56
Ame16:

Going by your diet calendar you are at about 1291cal a day average. 1291cal a day is going to be significantly closer to your RDI than 1400cal would be for someone who is almost double your weight.

-Edit-
Sorry on re-reading that it came reads a lot harsher than I meant it.

I didn't mean to imply any criticism of your comment I just meant to say that you would expect (from a purely mathematical standpoint) someone at 284lb to lose weight, by eating 1400cal a day, faster than someone who is 143lb eating 1291 a day.

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
LisaPhenon

Joined: Mar 13
Posts: 50

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Posted: 19 Apr 2013, 15:47
I like what Mrspackrat said, "Eat for good health, and your weight should follow". I think it's so important to really focus on eating foods that are good for your body and not focus on the scale so much. Of course, we count calories to make sure that we're not consuming too much, but it's scary to me when people are taking the calories down so low. The best decision I've made lately was to back away from the scale for a while. I just kept working out and kept my calories reasonably low. When I finally weighed myself, I was down 6 more pounds (total of 15 since February) but at first it seemed like nothing was happening and I was getting depressed from constantly weighing myself. You'll definitely see results if you keep making healthy choices.
fatdot

Joined: Apr 13
Posts: 21

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Posted: 19 Apr 2013, 17:08
Your diet has way too many carbs. Eat 30 gr of protein for breakfast(keeps metabolism going) Limit your carbs to under 100 gr a day.
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 19 Apr 2013, 17:46
I would suggest weighing, measuring your foods. All of them initially. To me, it looks like you are going for fast meal options - cereal, whole milk, sandwiches. I would guess that you are eating out frequently. Get rid of the cereal and whole milk. Try to prepare your meals ahead of time, if time is an issue. Plan your meals. On Sunday, prepare your lunches for the week. Eat more veggies to help keep you full, provide you with the basic nutrients that you need, and to help get your fiber so things move well. Drink water. And be more active in your day to day life, even if you don't exercise. You should be able to lose weight as long as you eat 500-1000 calories less than you burn. I don't necessarily think you need to eat less carbs but you could choose your carbs more wisely. Cereal will spike your blood sugar quickly and then it will drop back down leaving you feeling hungry. It does not stay with you long - and it looks like you have found out that it is hard to stick to just one serving.

Good luck finding your way!
elvenbeauty

Joined: Aug 10
Posts: 93

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Posted: 20 Apr 2013, 07:04
To the OP. I live on 1200 calories a day. I also eat about 80-100 grams of protein a day. I measure and weigh everything. I try use the manufacturers nutrition info when possible. For Breakfast I have a protein shake for 290 calories and 32 grams of protein almost every morning. Gets my day off to a good start. Most of my carbs are from Veggies and Dairy. It is hard, but I also try to maintain a daily calorie deficit of 600 or more. Some days it is hard. If you look at my log, I had about 5 days when I blew through my RDI, but I have to get myself back on track and keep going. I log everything, even if it is going to make my tracker red. It keeps me honest and prevents me from keeping up the trend. I also suggest taking a good multivitamin, especially if you are deficient in any vitamins and minerals. I have a potassium issue, so I that is why I take them. I also do not drink soda, none at all. I drink only water or tea, because of the side effects that I get from Diet Soda. I have actually experienced aspartame disease.

I hope that this helps. If you want any help, just message me. It can be done, but it takes a lot of patience. It took a while before the weight would move on me as well. I am only 5 foot tall.
“It’s the little details that are vital. Little things make big things happen.” ~John Wooden
elvenbeauty

Joined: Aug 10
Posts: 93

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Posted: 20 Apr 2013, 12:39
I use a whey protein powder called Whole Gains (GNC and a few other places) and make it with milk. Very yummy, almost like a milkshake. That is my breakfast. For lunch I have a steamfresh veggie by Green Giant and a 5-6oz greek yogurt (flavored, can't stand plain), dinner is usually a chicken/lean meat and veggie. I don't really eat fast food anymore, only when I have too and I research on my app like crazy before I order. I usually stick with Subway and the chicken breast 6in sub.

I stay away from Lean Cuisine meals and etc.... because they are more carb based than I like. Also loaded with sodium and preservatives. I also don't eat cereals, except for the occasional bowl of oatmeal, because I crash after eating too many carbs. I don't worry about my fat intake actually. I average about 30 grams of fats a day, but I am also averaging 80-90 grams of protein as well. With carbs, I try to stay under 150 g. Sometimes I do, sometimes I don't, but the main number I look for is my calorie intake and protein intake.

Here are the protein that I suggest
Chicken breast (whole and ground)
pork tenderloin
turkey breast (whole or ground)
extra lean ground beef (94%/6% or better)
tuna fish/tilapia/salmon
protein powder for a quick meal
canned chicken or frozen ready to eat chicken breast strips

Many of these protein you can find already cooked, but they will have less sodium in them if you cook them. The fish is easy to cook, just bake it and it is good, use a crockpot for chicken and you don't even have to think about it and there are tons of low calorie recipes for chicken in a crockpot. I wish you luck....let me know if I can help more.
“It’s the little details that are vital. Little things make big things happen.” ~John Wooden
Sunshine6442

Joined: Apr 11
Posts: 99

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Posted: 21 Apr 2013, 08:29
If you are not losing weight you could be consuming too much sodium. Pre packaged foods like lean cusine have loads of sodium in them and also check the sugar content. Sodium, sugar and carbs stall weight loss and also give you cravings. Eat only low carb fruits like pears, peaches, plums, cherries, apples, kiwi, all kinds of berries.

Cereals are high in sugar and sodium, so eat only shredded wheat, puffed rice or puffed wheat which has no sodium or salt or sugar, multi-grain cheerios (medium sugar intake of 6 grams) or Kashi 7 whole grain puffs (organic section $2.89 per box and eat with skim milk and berries to sweeten. No Bananas! The longer your bananas sit around, the more likely they will be to give you a sugar surge and a headache since the sugar increases in the banana as they ripen. Stick with berries
If you must eat a potato, eat a red potato as they have less starch in them than the white kind or Mash red potatoes with steamed califlower, the potatoes taste the same and of course its much healthier because there is less starch.

Salad greens are very low in calories (maybe 10 calories a cup) and try to get the best nutrition from your greens. Romaine is high in nutritional value and so is spinach. So skip the iceberg lettuce. Kale is also good and loaded with fiber. The darker green, the better.

Add 2 ounces of Roast chicken, turkey, tuna, sardines, shrimp, crab, cheese, hard-boiled egg, sunflower seeds, sesame seeds, walnuts, chickpeas, to your salads for variation and some raw carrots, califlower, brocolli, Cucumber, tomato, radish, peppers, cabbage, onion, olives, celery and avocado. Vinegar helps control blood sugar so always have a vinegar & oil salad/ I try to get at least a small one in daily with avocado slices, a tbsp of Olive Oil, or fatty fish, walnuts or almonds.

Move every 20 minutes and do something, this helps considerably. Take a walk after each meal even if its only a few mintues of walking.

No Sugar free foods as they may cause cravings for more food. Eliminate refined sugars, sodas, fruit juices, dries fruit as it has concentrated sugar and artificial sweeteners from your diet.
elvenbeauty

Joined: Aug 10
Posts: 93

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Posted: 21 Apr 2013, 08:36
Those are grest recommendations to the above poster. I will have to do some of that too.
“It’s the little details that are vital. Little things make big things happen.” ~John Wooden
eshny

Joined: Aug 10
Posts: 30

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Posted: 23 Apr 2013, 01:46
Thanks for all the suggestions.
1200 calories per day is exactly what is recommended for me (5'2", around 133 lbs) to lose a pound a week. Its really hard to know the caloric value of a lot of things that I eat, but I know basically what I need to eat, in order to shed that pound. 1200 calories is not at all too low, for this weight, height and age. I'm moderately active.
Someone mentioned whole milk, cream and cereal. I stay away from cereal since its high in calories for a small amount, have skim milk instead and I put 3% in my coffee, not cream. Those little things add up. Salad greens, true, are low in calories, but not at all filling. Try steamed veggies instead.
riocaz

Joined: Jun 12
Posts: 657

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Posted: 23 Apr 2013, 04:43
Yes eshny, but you are less than half the weight of the original poster according to their profile.

What's a perfectly acceptable safe RDI for you may not be for them.

I also disagree that salad greens are "not at all filling". If it's not filling you up then you aren't eating enough of it...

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
ExercisePoli...

Joined: Apr 13
Posts: 2

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Posted: 23 Apr 2013, 13:28
There are several things that you need to look at, for starters your diet, which you already started looking into. I know a couple of tricks that may help you. Start by reducing calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. A good way to replace sugar could be taking a Muscle Milk lite, it has zero sugar and a ton of protein that will satiate while also torching my sugar craving. A good trick is a sprinkle of cinnamon in your morning coffee or oatmeal, the spice will help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.

Get some vitamin C to help balance the cortisol spikes that happen to you under this stress and will also makes carnitine, a compound used by the body to turn fat into fuel, this will help you burn fat faster. Try bell peppers, kale or kiwi fruits. These have even more Vitamin C than orange juice.

Your body will still need some type of fat intake though. It’s sugar that gets you fat, not the 'fat' that you eat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients as well.

Avoid “white” carbohydrates - bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length.

Eat the same few meals over and over again. You could mix and match from these groups of foodsRazzroteins: Egg whites with one whole egg for flavor, Chicken breast or thigh, Grass-fed organic beef.

Legumes: Lentils, Black beans, Pinto beans.

Vegetables: Spinach, Asparagus, Peas, Mixed vegetables.

Here's an example of an schedule you can follow.10am – breakfast1pm – lunch 5pm – smaller second lunch 7:30-9pm – exercising10pm – dinner.

Don’t drink calories. Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas(no soda at all preferably), coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Stay away from milk, normal soft drinks, or fruit juice. One glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Theres some studies supporting that.

You can maybe take one day off per week to indulge on food you may like.

Get at least 7 hours of sleep at night. People who get less than 5 hours of shuteye a night have higher levels of ghrelin, which increases appetite, and decreases leptin, the protein hormone that tells you when you’re full. Sleep is vital to keeping your weight in check.

For exercises, start by doing short, intense exercises that focus on full-body movements—like squats with biceps curls, reverse crunches, leg raises, fast crunches, sec lunges, mountain climbers, wide grip push up, reverse lunges, close grip push ups, cross crunches. Important thing is to do some cardio, like jumping jacks, rest for 30 secs, then do 5 to 6 of those exercises for 20-30 secs without resting in between them.

Some of us cant adhere to a diet regiment, I say us bc I had the same problem, but thankfully my mom got recommended to Zerona cold laser, I tried it and here I am, a new me. It was a kick start for my weight loss, then I proceeded to do the things I wrote above.
Hope this serves of some information to you

God Bless.



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