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Byron11

Joined: Jul 13
Posts: 3

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Posted: 23 Aug 2013, 03:03
Hi

I have been following a low calorie diet for 4 weeks now and despite the odd blip at the weekends I have been under 1600 per day and I excercise nearly every day but am struggling losing any weight! What am I doing wrong?? Sad
jsfantome

Joined: Mar 10
Posts: 1,868

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Posted: 23 Aug 2013, 05:22
Hey Byron11 - Welcome to FS!!! I am no calorie counting expert - but I am going to take a stab at your question. Don't worry, there are others here with a lot more knowledge than me... and they will respond too! Smile

Took a peek at your food journals...

1. Your RDI (recommended daily intake) noted at the bottom of an individual day's record is 1325calories - You need to eat - EAT - your calories. You are not helping yourself by staying under that amount. I would guess that may even be a bit low - but either way - LESS is not MORE weight loss.

2. Carbs are about 70% of your intake. Try to reduce this to around 50% - While increasing your protein and healthy fat intake. (your healthy fats are very low.)

3. Again, while seeming counter-intuitive, you may want to alternate your workouts to an every other day schedule to see if that gives enough time for your system to recover - and still promote weight LOSS.

What I do know - is that ASKING FOR HELP when you get stuck like this ... is the BEST thing for figuring out how to get where you want to go!!! So hang on... I am sure help is on the way Smile
Live, Love, Laugh ...make each day memorable and enjoy the journey.

The bar noted below, does not tell the entire story!
jsfantome

Joined: Mar 10
Posts: 1,868

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Posted: 23 Aug 2013, 05:23
Hey - Calorie Counters...HELP!!!
Live, Love, Laugh ...make each day memorable and enjoy the journey.

The bar noted below, does not tell the entire story!
Bbody1972

Joined: Dec 12
Posts: 97

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Posted: 23 Aug 2013, 06:29
Hi Byron 11. I work out 6 days/ week as well. When I went below 1500 cal I didn't lose....no matter how hard I worked out...I just made myself hungry. When I raised it up to 1800-1900 cal I started losing again. Strange but if you want your body to lose it's fat stores especially when you are close to your goal weight, then you have to let it know that food is readily available.

As jsfantome suggested, reduce your carbs a little bit. They make you more hungry, are less satisfying and you are more likely to have "blips" in your eating patterns. Not your good carbs, just the bread I see throughout your day.

Try her suggestion of lowering your carb to 50%....take out a couple of slices of bread during the day and replace with veggies (or low glycemic fruit)....the fiber in those will be more fulfilling as well.

If you don't start seeing results with that then I'd go a little lower to say 40-45 carb, 35% protein and 20-25% healthy fat. That is easily done if you replace your regular yogourt with greek yogurt as it has way more protein per serving and is much more palatable now.

I eat paleo so my day is 25%Carb, 35%protein and 40% healthy fat and I have to eat around 2300cal on my workout days to maintain my weight. My bread like "carb" comes more from sweet potato, squash, beets, and other root vegetables. I'm a 5 foot 4inch woman turning 41 in week.
Nadyno

Joined: Jan 12
Posts: 21

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Posted: 23 Aug 2013, 07:10
Hey Bryron11,

1) I agree with jsfantome, your fat intake is very low. I know most media say that fat=bad but your body needs it aswell and starving yourself is not going to make you lose weight (eventhough it seems a logical conclusion, it really doesn't help you.) I've been working with a minimum calorie intake to protect me from that way of thinking. It is not a contest of how low can I go, don't skip meals.

2) Make sure you eat enough protein aswell. Especially since you say you exercise almost everyday, your muscles need it.

3) A rest day from exercise is a good thing, but if you feel better doing almost everyday you can. You should just mind which musclesgroups you are using and try to alternate that or alternate the intensity of it.

3) Hang in there your body can also need some time to adjust to losing weight. Don't let a slow start discourage you. Were you exercising regularly before? Maybe you are just building some muscle first, those will help you burn more calories in the future.

You haven't weight in this week yet for as far as I can see so I'll assume you haven't lost much. If i compare what you have been doing for the past two weeks in comparison to the first two week (in which you lost 1 kg) the big difrrence is that you have been starting to eat less and less.

So my final words to you might sound weird, Eat a little more! Your body needs fuel to lose weight aswell.
-I’m not 'losing' weight, I'm getting rid of it. I have no intention of finding it again.-
-It's not about how you look, it's about what you see.-
Byron11

Joined: Jul 13
Posts: 3

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Posted: 23 Aug 2013, 08:11
Hi

Thank you all for your replies, it is a great help and has really helped me understand more. I just focus on calories rather than fats/carbs & protein and I can now see where I'm going wrong. I have only lost 2lb in the last 3 weeks. I ride my bike to work 5 days a week which is 7 miles round trip and have been going to the gym twice a week. (doing body balance & body combat)I have been going to the gym for 11 years regulary but have slacked off the past 2-3 months due to riding my bike and it being such nice weather. No excuse I know but I am trying to motivate myself again now. Smile
I am going to concentrate on more calories in protein and healthy fats now and cut down on the carbs!
Thanks for the advice its great!
I'll let you know how I go.
mummydee

Joined: Feb 10
Posts: 2,063

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Posted: 23 Aug 2013, 08:32
Great advice from all, and remember that you're very close to your goal weight, the closer you get the slower it is,,,

How are your clothes fitting? That's a better way for me to know my small ups and downs in the battle.
Nadyno

Joined: Jan 12
Posts: 21

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Posted: 23 Aug 2013, 08:44
Good Luck Byron11!
And remember when it gets though just reach out again. We're here to help eachother Smile
-I’m not 'losing' weight, I'm getting rid of it. I have no intention of finding it again.-
-It's not about how you look, it's about what you see.-
umdterpsgirl

Joined: Aug 10
Posts: 233

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Posted: 23 Aug 2013, 10:50
Byron, something I notice is your food diary doesn't seem to be complete. Some days it doesn't look like you've recorded everything, and there are many days missing (looks like weekends Smile ). You may be undoing all the good you do during the week on the weekends. It's hard to tell unless you track everything. I'm guilty of this too, but I find it helpful to be aware of why the scale hasn't moved the way I want it to.

Also as others have said, the closer you are to your goal weight, the slower the weight loss is. While 2 pounds in 3 weeks is pretty slow, if you keep at that pace you will reach your goal weight in about a month in a half. Slow and steady always wins this race.

I have had success with aiming for a 40/30/30 ratio in my macros (40% carbs, 30% protein, 30% fat). I accomplish this by not shying away from fats with I cook (I use a lot of extra virgin olive oil), eating lots of veggies, and trying to eat snacks that have a fair about of protein/fat (greek yogurts, cheese sticks, hard boiled eggs, jerky, nuts, etc.). See if lowering your carbs to under 50% helps to get the scale moving.

Do you do any strength training? That may help to up your calorie burn and should allow you to actually eat more. See kingkeld's post here...http://www.fatsecret.com/Community.aspx?pa=fp&t=99189
Byron11

Joined: Jul 13
Posts: 3

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Posted: 24 Aug 2013, 14:53
Its not often I have access to a computer at the weekend, hence why i dont log anyhting by Monday I have forgotten! Smile I will now try and write things done then add them on Monday. I have 3 weeks until I go on holiday to an all inclusive resort in Turkey so i would love to drop 3-4lb before all that temptation hits me! SmileThnaks everyone your advice is really helping me.
Fair Diva

Joined: Sep 13
Posts: 1

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Posted: 15 Sep 2013, 11:15
Sorry, I don't mean to take away from Byron, but I'm new to FS. Can you please explain what you all mean by needing to eat more?
SisterPyra

Joined: Sep 13
Posts: 3

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Posted: 15 Sep 2013, 11:26
Apparently if you eat more often during the day it gets your metabolism going wihich in turn helps you to lose weight. Hope this helps! Wink

Pyra
Nadyno

Joined: Jan 12
Posts: 21

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Posted: 16 Sep 2013, 02:23
Hey Fair Diva,

Not only frequency of eating, also the amount. Your Body needs a minimum of calories to function properly and eating less than that can have undesired effects.

Also if you exercise a lot, your body requires more protein to 'feed' and repair you muscles.

So when you are not losing weight or hit a plateau, in stead of eating even less you can try eating (a little Wink ) more and it may actually help weight loss.

For future reference, Don't hesitate to ask questions, honest questions are always 'allowed', we're here to help each other Smile
-I’m not 'losing' weight, I'm getting rid of it. I have no intention of finding it again.-
-It's not about how you look, it's about what you see.-



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