How the heck?!?!?!?!

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Joined: Jan 11
Posts: 14

Posted: 15 Feb 2011, 20:29
HOW THE HECK DO YOU KNOW IF EXERCISE IS WORKING WHEN YOU DON'T SEE A DIFFERENCE ON THE SCALE??? I'm eating less calories and exercising everyday of the week at least 45 mins a day. But I keep going from 239 to 240. I've gotten to 238 for like an hour but I can't seem to get lower.

WHAT THE HECK SHOULD I DO NOW!!! I can' eat any less than what I'm eating now and I'm already tired from the exercising I'm doing now. WHAT THE HELL ELSE AM I SUPPOSED TO DO...NOT EAT!!! Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad Evil or Very Mad

Joined: Feb 11
Posts: 9

Posted: 15 Feb 2011, 20:35
Try changing what your eating. Maybe less carbs more protien? Change up your exercise but stay at 45 mins. Add weights while your walking. Drink more water? Hope some of this helps.

Joined: Jan 11
Posts: 387

Posted: 15 Feb 2011, 20:43
There is no need to yell! Smile If your diet calendar is indeed correct, you may be eating too little. One thing to keep in mind, though, is it is much better to increase you calories with real food, i.e., a baked potato instead of chips, an orange instead of orange juice, etc.

Secondly, there are other indicators that your are eating right and your exercise is working. Are you feeling more energetic? How about your clothes, do they fit better?

How long have you been stuck at 239 or 240? A few days? A week? Someone else may have other advice, but from a health standpoint, it is better to be fat and exercise regularly than a thin couch potato. So regardless of what the scale says, keep doing the exercise because it makes you healthier.

Joined: Jul 10
Posts: 17

Posted: 15 Feb 2011, 20:52
you could very well be eating too little. that is a HUGE problem for me! I am very seldom "hungry" I eat because I know I am supposed to but it is very hard for me to break 800 calories unless I binge on junk!
I love healthy low cal grainy things, and they have little calories. I have been traingin myself to eat more and more of the things I like in order to get enough calories. Once I do that I notice actual weight loss! its hard! keep trying though you'll get it!
Mini goals: 10 more pounds lost by april 22
then my final 14 by June 22 (my 30th birthday)

Joined: Aug 09
Posts: 282

Posted: 15 Feb 2011, 20:55
mdep1229 wrote:
but from a health standpoint, it is better to be fat and exercise regularly than a thin couch potato. So regardless of what the scale says, keep doing the exercise because it makes you healthier.

Love that. Need to keep reminding myself of it.

Joined: Jan 11
Posts: 387

Posted: 15 Feb 2011, 21:05
If anyone wants to read more, this is the abstract from the article published in the Journal of the American Hearth Association:

Joined: May 10
Posts: 1,400

Posted: 15 Feb 2011, 22:03
Personally, I am starving if I drop below, say, 1900 calories in a day so I could never maintain the calorie level you are at unless I did no exercise at all. And if I were eating sticks & grass there is no way I would stick to my diet. Protein is a sure-fire way to help you keep from being hungry, as is fiber. If you're exercising regularly & want to prevent muscle loss then you definitely need to increase that protein level.

In general I'd say you need to be realistic about what your expectations are here. Overexercising & undereating will not promote healthy weight loss. I do realize that there are some folks around here who care less about the "healthy" part of that than others. If you really want to find a way to lose weight that you can live with, get to know some of the members here that have similar goals or backgrounds & you can relate to. Keep asking questions & try new strategies.

I think we all want to lose weight to improve our quality of life, but there's no rule saying we can't enjoy our life WHILE we're losing the weight. Lots of us here are doing just that; it's possible. You can too.
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it:

Joined: Jan 10
Posts: 134

Posted: 15 Feb 2011, 22:11
Agree - try adjusting your expectations. If I drop 1 lb in a week, I allow myself to be ecstatic. Real weight loss is not a quick fix or an overnight thing, it takes time, patience and a few times when the scale doesn't reflect quite right. You hit plateaus and you put weight on when you gain muscle. Take all these things into account.

I'd recommend eating at least 1400 calories a day, and stay away from processed foods (frozen meals, processed cheeses, etc) as they are high in preservatives and sodium, which causes you to retain water. I am no health professional either, but real weight loss has to be about real food and real exercise, not "ok for you" frozen meals. Eat mountains of fruits and vegetables, and lean meats/proteins like chicken, fish and nuts, and not stuff that is bogged down with sauces and such.

You can do it! Good luck!
Margaret - "She's got the joie de vie."

Joined: Jan 11
Posts: 14

Posted: 16 Feb 2011, 09:47
Thanks guys for the help. If I eat more then I tend to go over in Fat and Sugar. I'm just going to go outside and eat grass. LOL But then why are cows so fat? LOL Oh well I'll try and eat fresh foods. Its so easy to eat the frozen foods. I don't feel like cooking everyday...What should I do about that?

Joined: Jan 10
Posts: 134

Posted: 16 Feb 2011, 12:23
Cook a TON one day a week, and make your own frozen foods by freezing all the mass quantities! That's what I do. Otherwise I'd go insane.
Margaret - "She's got the joie de vie."

Joined: Feb 11
Posts: 4

Posted: 16 Feb 2011, 22:36
Are you drinking enough water? Sometimes when I get stuck at a weight if I increase my water intake the weight comes off.

Joined: Oct 10
Posts: 151

Posted: 17 Feb 2011, 00:08
Shante, do yourself a favour and get the Tosca Reno Eat Clien Diet book It is the BEST thing I have done for myself diet-wise in 10 years. I't the best advise I have ever gotten from anyone and it teaches healthy eating. I have lost 1kg in the last week and I am never hungry. I also find it very easy to follow as she gives alot of tips on quick and easy healthy meals. Also buy yourself Oxygen magazine. I know it looks like a mag for bodybuilders but they have stuff in there for everyone and it is loaded with good information on healthy eating and living. I was VERY sceptical when I started but felt I had noting to loose (but weight). Best thing I have ever done!

I use to try and eat 1500 kcal a day and now with her Eat Clean Diet principles I have gone up to just under 2000 kcal BUT I HAVE LOST 1 kg! And I'm not craving food and feel great. And I have only been on it for 5 days.

Good luck!

Joined: Dec 10
Posts: 18

Posted: 17 Feb 2011, 02:47
You are DEFINITELY not eating enough, except for about 1 day. You need AT LEAST around 1200 calories to maintain proper body functions.

I'll tell you a secret about 'dieting'. ANY diet will work as long as there's a deficit. To lose weight, simply burn more than you consume. To gain, consume more than you burn. But, this does NOT mean that you should be going under 1200 (I think you should get around 1500-1600 at least, stay under around 1850-2000.) to make that deficit. Exercise should be making that greater deficit. This way, you're body is functioning properly, you have energy, and you're not hungry.

It doesn't matter what you eat. Just as long as there's a deficit. But, you still need to be properly nourished. Incorporate those fruits, veggies, meats, and grains into your diet. This way you can get some good vitamins and minerals. You don't have to go overboard, though. You can still gain weight by eating fruits, veggies, and all these whole grains if you consume more than you burn. And you don't have to completely restrict yourself, either. You can enjoy sweets, but in moderation. I find when I completely restrict myself, it makes me want the food more and it makes me wanna crack and go eat those "forbidden" foods.

And, you don't have to eat every 2-4 hours like some people may tell you. As long as you meet your calorie needs for the day, it doesn't matter when or how much you eat at a time. I know a few people who eat 1 meal a day. They fit all their calories into one huge meal in the evening. If eating every 2 hours makes you feel better, then by all means, go for it! If you'd rather have 3 meals, or even 1, and you're getting all your calories (but have that deficit) then do so!

Don't consume too much protein consistently. It's not good for your kidneys. We don't need a transplant, we need weight loss!
Some of the weight that's not budging may be water weight. Salt and carbs hold onto water. Don't you dare go low carb because I said this, though. Remember weight loss is all about calories in VS. calories out. Try lowering your sodium intake. As someone said above, processed foods tend to have a lot of sodium. You don't have to completely cut them though. Baby steps and moderation.

You should do some simple strength training and cardio. Strength training will maintain the muscle you have and increase it gradually. Yes, muscle weighs more than fat, but you'll be more toned, and muscle also burns more calories than fat does. Cardio is a good and easy way to make a greater deficit. Simple things like running, skipping rope, dancing, and even doing high knees can burn calories pretty fast! They'll also increase the strength of your heart and lungs. Do something you enjoy so you'll stick with it.

I'd definitely have a day when you cook your meals for the rest of the week like someone above recommended. Plan out your food for the next day, to help out, too.

Your weight will also fluctuate a few pounds throughout the day. It may be better to weigh yourself once a week. You'll appreciate each loss more, and you won't constantly be worrying about if you didn't lose one day. You also won't be disappointed as much. And don't be too worried if you're not losing very fast. A healthier weight loss (unless you're being monitored greatly by nutritionists and doctors) is about 1-2 lbs a week. Think about how you feel now as compared to before you started and if your clothes fit better like what someone said earlier.

If you plateau every now and then, it's pretty normal. Your metabolism is higher the more you weigh so weight loss may start off pretty fast then gradually get slower. Just readjust your diet and exercise and if you have any questions, just ask. Everyone is more than willing to help youSmile

Sorry for the really long, zig-zagged post. You're already on a great start by caring about yourself to make a change. Good luckSmile

Joined: Jul 10
Posts: 2,052

Posted: 17 Feb 2011, 04:22
Cooking doesn't have to be a lot of work. One of the things that I keep around my house are relatively healthy sausages-- tonight's was a Saag Mango Habanero. Chop up a sausage, toss it in a skillet with a tiny amount of oil, and cook it for a couple of minutes. While it's cooking, scramble one egg and three egg whites with a little bit of pepper. Pour it in the pan and scramble everything really well. Serve with a dollop of pesto, some salsa fresca, or something similar. Sure it's technically cooking, but it takes five minutes.

I also make huge batches of things like hearty-but-healthy soups and stews. I keep a few servings in the refrigerator and eat them during the week, then freeze the rest in individual servings.

Tonight I tossed a spaghetti squash in the oven and let it cook. When it was done I scooped out the stringy squash, chopped and microwaved a sausage, then served myself a big ole bowl of squash topped with sausage and pesto. It wasn't much work, and I have three or four more servings of squash in the 'fridge. Next time I can just reheat it and go.

Joined: Jan 11
Posts: 161

Posted: 17 Feb 2011, 05:40
Shante, bless your heart, I know exactly how you feel. It's frustrating. I haven't looked at your exercise, but maybe you need to increase the intensity? I was doing 40-minute workouts and toning up but not losing, and I changed to a 30-minute interval workout with higher intensity and within days started losing.

Yes, cook a bunch and then eat it throughout the week. I make a big salad and eat that throughout the week. I make a frittata in a 9x13 pan on Sunday, makes about 10 servings, and hubby and I have that for breakfast daily (we're on South Beach). Any time I cook, I make use of the kitchen and cook a bunch. If I cook chicken breasts, I make twice as much and put away dinners in containers for lunch and dinner later. Huge pots of soup or chili, etc. And if you don't want to eat the same thing every day, put some of it in the freezer for next week. Frozen chicken breasts, as well as some frozen fish fillets like tilapia, can go straight from the freezer to the oven without being thawed. But whenever you do cook, make double duty of it. If you're going to dirty some dishes anyhow, get more mileage out of it.

Joined: Feb 11
Posts: 9

Posted: 17 Feb 2011, 05:52
Shante. Well done for Exercising. If you don't normally do this, you will initially be gaining MUSCLE weight. You should however be able to monitor your improvement by measuring neck, chest, waist, hips, thighs, recording and re-measuring only 1/week. Suggest you only weigh 1/week too, same day, same time, because your body will natuarally change throughout and each day with more/less fluids. If you exercise for an hour hard, you could lose 1 litre/ 1kg / 2.2 lbs of fluid, which your body needs to replace asap.

Joined: Feb 11
Posts: 11

Posted: 17 Feb 2011, 10:49
StevePl is right. I am no fitness guru---far from it. But logic tells, you that any movement is good for youself. Strengthening your muscles is important also... You may not have lost ounces or lbs for this period, but try using a tape measure and also measure your waist or your arms, etc. Start noticing if your pants/jeans fit better or you are not bulging out of a shirt or blouse. There are benefits to all exercise... and then you will soon want to crank it up a notch.

Joined: Apr 10
Posts: 9

Posted: 17 Feb 2011, 19:51
A lot of what is here is true, you are not consuming enough calories (55% RDI average?). If you food diary is correct, and most of your food appears to be carbs, with very little fat. I find that for me, low-fat is evil. Your body needs fat to get rid of fat. Kind of like the water thing, if you don't drink any, your body hangs onto it. Have you considered trying Atkins or another low-carb diet? Even if it gets you going, the quick weight loss is VERY motivating.
Whatever you decide, you definitely need to eat more. No wonder you're shouting in your post Smile (I get the same way!)
Check out my diet calendar if you'd like to see how I went from eating too little to eating more but keeping the carbs down.

Joined: Feb 11
Posts: 10

Posted: 18 Feb 2011, 09:27
Hi. Totally understand your frustration. I am a registered dietitian with the Bell Institute of Health and Nutrition. I hear this from new clients a lot. You absolutely do need to eat enough calories. A great way to do this is by making them count with nutrient dense foods!

Here are some tips:
-Eat a filling breakfast with hard boiled eggs and a light,low-fat yogurt (I like citrus flavors to start my day i.e. key lime pie) and a piece of fruit. Protein, calcium, and fiber! Nice start to the day!

-Snacks: low-fat string cheese, piece of fruit
Hummus and celery
low-fat cottage cheese and whole wheat crackers
peanut butter (about 1 Tbsp) and apple slices

Eating small amounts every 3-4 hours will help keep your energy and metabolism going!

Keep going!!

Joined: Feb 11
Posts: 21

Posted: 22 Feb 2011, 07:34
Such a great question thanks for asking it. Smile Awesome responses - I too learned a lot from all the great respones. Wink

One thing I didn't see was this: Idea

Make sure you measure your body....chest, waist, hips, legs and arms. You may see a huge difference in the shape of your body without seeing the scale budge

Great job!! Good luck Very Happy

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