weight loss

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katpec

Joined: Mar 10
Posts: 37

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Posted: 16 Apr 2010, 06:10
I just don't get it. I ate less then normal and I gained. I was 140 yesterday and now I am 144. How is that possible????? I am very depressed. Does any know if I should also be watching my fat % and my protein % ??????????
dukan attack
jjrankin22

Joined: Apr 10
Posts: 3

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Posted: 16 Apr 2010, 06:36
sometimes not eating enough can do that Sad don't get discouraged!
mooday

Joined: Apr 10
Posts: 9

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Posted: 16 Apr 2010, 07:00
i am having the same problem, up then down but some very nice people on this site told me to try making sure that my fat was between 60 and 70 percent; protien is between 20 and 30 percent and carbs at 10 percent. at the bottom of the screen where you enter your food is a pie chart showing you the percentages of what you entered, make sure at the end of the day you are at the levels that are above, making sure you dont go ovre your protien.

this was the advice i received and am now following it, so far im okay but iwont know until i weigh myself on saturday. it does make sense but truth be told i can't find this anywhere in the atkins book.

good luck and hope it works for you as well as for me. im still experimenting but not giving up!
Maggie-R

Joined: Mar 10
Posts: 5

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Posted: 16 Apr 2010, 07:04
Yikes, I have been watching all my fat percentages and trying to keep those down and completely ignoring my carbs.
I have hit a plateau and fluctuate around the 137 to 140 mark - regardless of how little fat content I consume.

Will try the low carb thing and check again in a week or so. Thanks for that info.
Will now need to go away and find low carb foods. Any suggestions?
rjenkins27

Joined: Jan 10
Posts: 830

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Posted: 16 Apr 2010, 07:38
I'm finding that there are many reasons why weight fluctuates so much on a daily basis. This is why I'm seriously considering only weighing once a month. I went two weeks without weighing for a challenge and it was enlightening.

The reasons I find that my daily weight fluctuates are:

Increased weight:

1. Too much salt consumed (water retention)
2. The day after weight training (water retention)
3. Weighing before a daily constitutional rather than after
4. Weighing in the evening vs. morning (although fat % goes down at by as much as 5% in evening on my scale)

Decreased weight:

1. Day after consuming lots of water (>80 ounces)
2. Several days after consuming lots of fiber (>150% daily RDA for two days)
3. Several days after last weight training (reduced water retention)

I suggest making weight the last thing you look at to gauge progress due to the fluctuations. Focus first on how you feel, then on changes in your body (increased muscle mass, etc.), and lastly on the number on the scale. If you think about it, what is more important? Being healthy or a number that fluctuates daily? The worst thing you could do is take the temporary weight increase and use it as an excuse to stop trying.
I work for the Department of Redundancy Department
melissan23

Joined: Feb 10
Posts: 30

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Posted: 16 Apr 2010, 09:04
I wouldn't weigh in every day, if your going to get discouraged. Try once a week. I weighed my self everyday, and drove my self crazy with the different numbers. My body flucated so much during the week. Now I weigh in once a week.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 16 Apr 2010, 09:28
rjenkins hit the nail on the head.
your weight WILL fluctuate. Just accept that as a fact of life.
So you have two options:
1.Weigh yourself less (very reasonable)
2.Stop caring so much. This is harder, but what I do. I weigh myself every day but only believe the lowest weights and don't record it unless it is a loss. The rest is clearly water Smile

By the way, you simply CANNOT gain 4 pounds of fat in a day, so don't even worry about that.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
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karbear45

Joined: Mar 10
Posts: 323

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Posted: 16 Apr 2010, 10:07
A comment on Mooday's % suggestion - that must depend on what diet you are on, because I've seen it mentioned on this site (sorry I can't tell you where) protein 30%, carbs 50% & fat 20% and from - I want to say "everyday health", but not certain - for a healthy balanced diet = 25 - 30% of daily calorie needs from fat, 15 - 25% from proteins and 50 - 65% from Complex carbs.
Does look like Atkins was mentioned and the topic was submitted for weight watchers. Just something I noticed as I was reading the posts.
~~Karbear45~~
jessie1326

Joined: Feb 10
Posts: 271

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Posted: 16 Apr 2010, 10:29
I second k8ky -- I only "weigh in" if I can call it a loss! Lately, I've found myself sneaking in extra steps onto the scale during the week, but I try not to let gains discourage me. I know that I will keep working at it, and, as k8ky said, it must all be water! Wink
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 16 Apr 2010, 10:36
We have to understand that our weight is a function of our actions. So if you are eating right and exercising, you WILL lose weight in the long term. Conversely, you aren't going to gain weight without overeating. I think a lot of people feel like there's more of a mystery to it than that, but there really isn't. Yes, there will be little fluctuations, but that is just normal physiological processes. Weight loss needs to be looked at as a long term project. What happens from one day to the next is inconsequential.

As far as the % break down, every diet will tell you something different. I have personally tried all of it and I will tell you it does not matter. Make sure you get enough protein (at least 20%) and forget the rest. Focus on eating real, whole food and you'll do fine. I micromanaged my diet too, but it was a waste of time. Once I stopped doing it, nothing changed except that I felt a lot less stressed Smile You need all kinds of macronutrients so I think as long as you're eating healthy food (not fast food, not prepackaged sodium heavy junk) you will be fine. My percentages hovered around 20% protein, 40% fat, 40% carbs last time I checked. But like I said, it doesn't matter much. Stay under your calories and you'll do fine.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
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sheripickle

Joined: Jan 10
Posts: 660

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Posted: 16 Apr 2010, 11:05
I am a prime example of thinking I could lower my calories just a wee bit and think I would lose more weight... nope, gained a pound then stalled for over a week! Trainer got back from maternity leave, scolded me, uped my calorie intake and the scale is going down again Wink
~Cheryl~
SturgeonQuee...

Joined: Feb 10
Posts: 119

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Posted: 16 Apr 2010, 12:07
I've been increasing my calories, from 30-100 calories more per day than I have been eating, I've seen a loss two times this week (not extreme, but still)... but yeah, just like K8yk and rjenkins said - there's really easy ways to fluctuate. I gained 1.1lbs overnight one day and freaked out too, so I know how you feel. Just hang in there, and I'm sure you're going to see a drop even further!
BreezeV

Joined: Apr 10
Posts: 14

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Posted: 16 Apr 2010, 14:32
k8yk wrote:

You need all kinds of macronutrients so I think as long as you're eating healthy food (not fast food, not prepackaged sodium heavy junk) you will be fine. My percentages hovered around 20% protein, 40% fat, 40% carbs last time I checked. But like I said, it doesn't matter much. Stay under your calories and you'll do fine.


I have started my own diet basically. Not following any plan except to eat better and reduce the calories for a couple of weeks to jump start my diet/metabolism.

I am eating Lean Cuisine's as part of this. Do you consider this pre-packaged junk? It is high in sodium. I am only trying to have one of those per day, whether it be lunch or dinner.

I have given up the soda and cut the alcohol consumption down by 96% altho I know 100% is best.

Excercise has been hampered by severe headaches, but am ready to try getting some good cardio in. I will see tonight if the headaches ensue.

Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” Kahlil Gibran
YMark

Joined: Apr 10
Posts: 29

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Posted: 16 Apr 2010, 14:40
k8yk wrote:
As far as the % break down, every diet will tell you something different. Make sure you get enough protein (at least 20%) and forget the rest. My percentages hovered around 20% protein, 40% fat, 40% carbs last time I checked.


Switch the fat and protein percentages around and you'll do even better. Or at least 30% 30%.
Mark
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 16 Apr 2010, 15:01
I agree that I should get more protein, but I am struggling with it because I am vegetarian. I'm thinking of adding whey protein isolate to make my own protein shake, because I also avoid chemical ingredients, which seem to be in all the pre-made protein shakes and powders.

However, I have read many places that the need for more protein is overstated. So I'm never sure what to believe. The WHO says 20% is enough unless you are an athlete, and the USDA says 30%, but I wonder if that number isn't overly influenced by the meat and dairy industry?

My boyfriend, who is a body builder, is constantly on me to eat more protein, but I find it very difficult without meat!
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
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BreezeV

Joined: Apr 10
Posts: 14

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Posted: 16 Apr 2010, 15:23
So you're not gonna answer my question about Lean Cuisine????
Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” Kahlil Gibran
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 16 Apr 2010, 15:29
Oh sorry! I got off track. Yes, I would consider it pre-packaged junk Smile High sodium, typically high carb, overpriced chemical junk Smile

If you made the same meal yourself, it would cost a lot less and would be much healthier. Be careful of anything that makes health claims. Read the nutritional info on the back and ignore the large print. If it says "LOW FAT" you can bet that hides other negative nutritional facts.

Low Fat Yogurt is a perfect example of this. Sounds good and healthy, right? Wrong. Yoplait might be low fat but it is high sugar. From everything I have read, you would be better off with full fat plain yogurt without added sugar, or add some fresh fruit yourself.

I didn't start out this way though, I learned all this stuff over the last 16 months of "dieting".
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
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k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 16 Apr 2010, 15:31
If you ARE going to eat LC, go for one of the meatiest options. Those tend to have more protein and less carbs.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
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BreezeV

Joined: Apr 10
Posts: 14

      quote  
Posted: 16 Apr 2010, 15:33
Thank you. I am only going to stick to this 1200 calorie/day diet which includes Lean Cuisine for about 2 weeks. Just trying to get that jump start on my weight loss. I would much rather eat natural healthy foods all the time. It is a life style change that takes time. This is a one step at a time process for me. I will get there.
Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” Kahlil Gibran
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 16 Apr 2010, 15:35
Sorry, one more post Smile Ask and ye shall receive Smile
Check out the ingredient list for Lean Cuisine Glazed Chicken:

COOKED CHICKEN TENDERLOINS (CHICKEN TENDERLOINS, HIGH FRUCTOSE CORN SYRUP, WATER, CORN OIL, MODIFIED CORNSTARCH, LEMON JUICE CONCENTRATE, SODIUM PHOSPHATES, SALT, CARAMEL COLOR, POTASSIUM CHLORIDE, GARLIC, ONION, PAPRIKA, SPICE), WATER, BLANCHED ENRICHED LONG GRAIN PARBOILED RICE (WATER, RICE, IRON, NIACIN, THIAMIN MONONITRATE, FOLIC ACID), GREEN BEANS, MUSHROOMS, ONIONS, 2% OR LESS OF BLANCHED WILD RICE, MODIFIED CORNSTARCH, SUGAR, SALT, CULTURED WHEY, CHICKEN FAT, LEMON JUICE CONCENTRATE, CARAMEL COLOR, DEHYDRATED ONIONS, SPICES, DEHYDRATED GARLIC, PAPRIKA.

Notice that the second ingredient is High Fructose Corn Syrup. This is an ingredient to be avoided at all costs, imho.

Now if you bought fresh or frozen chicken breasts, baked them yourself, stuck them in a takeout container and nuked it in the microwave, YOU would be in control of the ingredients, and I bet you wouldn't add ANY HFCS or sugar. It would be cheaper and healthier, though slightly more time consuming. I make food to take to work for lunch on Sunday.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
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