100 lb. Club - I have 135 to lose. Please help!

View Full Version : I have 135 to lose. Please help!

04-28-2008, 09:07 PM
I have been really watching what I eat for a whole week, and walking everyday:carrot: and my weight was going down, but now it is back where I started, but I do notice myself getting smaller, and my clothes have gone down a size. any comments as to why my weight is the same? please help. I have been working at it really hard. I do my whey protein shakes for breakfast and dinner, for lunch I have chicken breast and veggies, and for snacks I do fruits... what gives? I am getting let down... please...:?:

04-28-2008, 09:12 PM
A few things. Getting enough calories? Is it close to TOM? (That OFTEN causes a slight gain that goes away after a week.) Also, are you weighing at the same time each day?

For example this morning I weighed 5 lbs less than I do right now.

Finally, weight loss isn't linear. It's not going to go down the same every single day. It won't go down the same every single week, either. If that frustrates you, you probably want to set one day a week to check in with the scale, and then avoid it every other day.

04-28-2008, 09:17 PM
You could be gaining muscle. Scales do lie. If you are feeling it in your clothing, that's the best way to know for sure. ;)

04-28-2008, 09:19 PM
I would think it's just water weight. If you're truly sticking to healthy eating and exercise, you will lose weight. You might be eating too many calories (I recommend calorie counting/logging/food diary) especially at the beginning because it's easy to underestimate your daily calories. If you're walking a lot, then another possible explanation is that you're swapping fat for muscle, and muscle weighs more than fat, but takes up less space.

But DON'T get discouraged. The journey is full of bumps, setbacks, and frustration, but it's SO important to get past those first few weeks. And then it gets easier once the lifestyle change settles in.


04-28-2008, 09:20 PM
Well, first off, weight fluctuates for many reasons. There are some great threads on that here...


Are you eating the same things every day? Do you know how many calories you're getting in a day? Protein/fat?

Depending which kind of protein shake you're using, the size of your chicken breast, etc, you might be eating way too few calories for your current weight, or you might be eating too much...but if I had to bet, I'd say too little.

Your body will stop losing weight if you eat too little...basically, your body goes into panic mode, worrying that it is starving. So work out your calories and post here - we can help you out!

04-28-2008, 09:23 PM
CG, you and I both need to lose the same amount!

04-28-2008, 09:26 PM
Sounds like you're making the mistake of fixating on the scales. The scale reading does not tell you how fat you are, remember - it just tells you what you weigh. If your body is getting smaller and your clothes have gone down a size, clearly you are getting rid of the fat - but if you're building muscle, muscle weighs more than fat. It takes up less space - there's less of you - but it will still register on the scale.

Remember that the scale is just ONE tool for measuring progress. Take measurements too (waist, hips, chest, breasts, arms, thighs, belly etc), and keep an eye on that to get another aspect of your progress towards goal.

Remember that your real goal is for your BODY to be smaller and firmer, not for your SCALE to point to a particular number - because that number can refer to any combination of bone, fat and muscle - you can have two people at the exact same weight and height, but if one of those people has been exercising and building muscle, then they'll look and be much fitter and slimmer than the other person, even if the scale can't tell the difference.

You're smarter than the scale. You KNOW you've made progress, so don't let it get you down!

04-28-2008, 09:41 PM
Please be patient with yourself! I wish I had a better answer. Definitely don't get discouraged over this or give up.

04-28-2008, 10:50 PM
Ok, this is what I am eating everyday......And please tell me if I need to cut down or eat more.

Breakfast ~ Whey protein shake.
Snack ~ Apple
Lunch ~ Whey protein Shake
Snack ~ Apple
Dinner ~ Baked chicken with mrs dash. and steamed broccoli, cauliflower, carrot, and squash.
Snack ~ Fresh fruit salad
1 gallon water
1 hr. of fast pace walking, cardio, swinging my arms and waist.

I alternate the chicken meal at either dinner, or lunch...depending on my schedule. but I always have a shake at 2 meals.... do I need to add. or take away... please help... I need to be told...:carrot:

04-28-2008, 11:12 PM
I'm not a pro myself, but I'm guessing you're eating to few calories which is scaring your body into holding on to EVERYTHING you eat. Do you feel starved, or are you ok? Also, don't weigh yourself everyday. I force myself to only weigh myself once a week. I'm thinking of pushing it to once every two weeks. it's going to take us a long time to lose the weight. Think of how long it took us to gain it, it didn't happen overnight. Believe me, i have to lose 120 lbs, I know how easy it is to get discouraged, but you've taken the first most important steps so don't give up ... :)

04-29-2008, 12:38 AM
Well there are two main things it could be:

1~Water weight, which is just the amount of water your body retains depending of the amount of salt you consume.

2~Muscle weight, which is just the extra weight from the muscles you are developing from exercising, and everyone knows, muscle weights more than fat!

So keep it up and don't be discouraged!;)

04-29-2008, 01:00 AM
Chubs - how much chicken (by weight) are you eating, and can you type us the nutrition label from the whey protein shake? How many calories those have can make a big difference...if they are 350 calorie shakes, you're just barely eating enough that most doctors wouldn't advise you against it (1200 calories a day...considered medically safe, but likely WAY too little for you regardless), but if they are 200 or so (like most), and your chicken and fruit are reasonable sizes your day has way too few calories for your body weight.

Let me just throw some sample numbers out there. Let's say your protein shakes are 200 calories, your chicken is 6 oz raw weight (a portion this size would be about the size of one and a half decks of cards), you eat 1 1/2 cups of fruit salad for dessert (the size of one and a half tennis balls) , and you are eating 2 cups of mixed veggies (1/2 a cup of each of the ones you listed) with dinner. That'd break your calories down approximately as follows:

B - 200 calorie shake
S - 100 calorie apple
L - 200 calorie shake
S - 100 calorie apple
D - 165 calories chicken, about 80 calories vegetables.
S - Depending on the fruit you used, the calories will be different. I figured this based on a cup and a half of pineapple, which is a pretty high calorie fruit, at 120 calories.

All added up, we get a total of: 965 calories! So if my estimates of your portion size are even CLOSE to correct, you're WAY under-eating. If your chicken portion is larger, or your shakes are higher calorie, or you are eating bigger amounts of fruit, the numbers may vary.

Someone of your size can lose weight successfully eating more calories than that, typically...1800 or 2000 a day. You're eating less than half of what you need...and, because your body thinks you're starving, it may be slowing your fat loss.

Unless you are under a medically supervised, very strict plan that is carefully balanced to ensure you are meeting all of your nutrient requirements, eating a calorie number that low can be extremely dangerous. Most dieticians recommend that you not go below 1200 calories a day for any length of time.

04-29-2008, 02:22 AM
I just checked my label, and it says that 1 scoop is 116 calories. I only use 1 scoop...should i use 2? And I am using lowfat milk for them, should I use water? I want to be eating right... please advise, for you are very helpful to me!:dizzy:

04-29-2008, 03:40 AM
Like Mandalinn said, you are eating a very low, unhealthy amount of calories a day. Since she just said you were eating too FEW calories, skipping the milk in the shake and drinking only 1 scoop is definitely not the way to go.

I know you want to lose weight as quickly as possible, but I would advise you to stop, take a breath and think about what you REALLY want. Do you want to reach a goal weight? If so, what then? Or do you want to reach a goal weight and then KEEP THE WEIGHT OFF and live as a slender, healthier person for the rest of your life?

If you want to just "lose weight" - go for the shakes, you'll probably lose some weight, but because you haven't built any long lasting habits to help you live and eat and maintain a healthy weight, it won't last (and I speak from experience here).

If you want to "lose weight and KEEP IT OFF" well, you need to think of big changes - healthy options for breakfast, lunch and dinner that you like, look forward to eating and can stick to (or a healthy variation) forever.

It's big and scary, if you don't like to cook or hang out in th kitchen it can seem a little overwhelming, but it really is the only long term answer.

For 20 years, I wanted a diet that was a short term fix, I wanted to diet for a little while and then eat "normal." Took me 20 years to figure out that the only long term fix is a long term solution - I had to change how I eat forever. Some days, it's easy, some days, I'm whiny, but everyday I feel 100% better and enjoy my life so much more.

So, that's a lot of stuff to lay on you. Maybe concentrate on changing just one more healthy meal a day - what do you like for breakfast? Oatmeal with a little dried fruit? Do you like scrambled eggbeaters in a whole wheat wrap with salsa? Do you like whole grain toast? Cottage cheese with fruit? Breakfast is one of my favorite meals!

Real food will be more nutritious and more satisfying that a fake shake can ever be. Feed your body, feed your soul - eat real food.

04-29-2008, 08:01 AM
I would say that you are not eating enough. When I was at your weight, I was averaging 1800-1900 per day. Also, you can eat *alot* of real food for that amount of calories. I was always trying to fit them all in. Seriously! I couldn't live on shakes when I could eat yummy whole foods. You can do this and you don't need to deny yourself good food to get to your goal.

04-29-2008, 08:15 AM
I know you've mentioned before that you really enjoy your shakes, but I still have to suggest that you use them less even if you don't want to cut them out completely. Maybe instead of using them for two meals a day, you could use them for just one. The rest of the day could be filled with portions of healthy, nutritious food (like the above posters have mentioned).

04-29-2008, 10:20 AM
Ok, this is what I am eating everyday......And please tell me if I need to cut down or eat more.

Breakfast ~ Whey protein shake.
Snack ~ Apple
Lunch ~ Whey protein Shake
Snack ~ Apple
Dinner ~ Baked chicken with mrs dash. and steamed broccoli, cauliflower, carrot, and squash.
Snack ~ Fresh fruit salad
1 gallon water
1 hr. of fast pace walking, cardio, swinging my arms and waist.

I alternate the chicken meal at either dinner, or lunch...depending on my schedule. but I always have a shake at 2 meals.... do I need to add. or take away... please help... I need to be told...:carrot:

Lots of great advice given. I'll add my two cents. Many of the suggestions advocate using real food rather than the protein shakes. I'm assuming that your protein shakes are meal replacements. Looking over your typical daily menu it does seem that you are not getting enough nutrients, protein or calories for successful weight loss...esp. w/your exercise routine.

I lost a little over 135#s in a little over a year using a modified Medifast (meal replacements) plan meaning that I had 3 meal replacements, 1 whole grain starch, 1-2 fruit, 1 LF dairy & 1 healthy meal of 5-6 oz. lean protein & a large serving (2-3 c.) of non-starch veggies every day. For gallbladder health it was imperative to have a fat serving each day (I usually used 1-2 tsp. of olive oil to either cook my protein or make up a homemade salad dressing vinaigrette.) As you can see, this type of menu is much more rounded food & nutrition-wise while still giving you the protein, nutrients & low calories for quicker weight loss.

Most protein shakes provide a suggested weight loss plan using their products. I would look at that or research other diet plans using protein shakes for other ideas on diet plans. LA Weightloss uses a combo of real food & protein shakes. You can do their program on your own & there is an excellent support & info forum right here on 3FC for lots of info & help. DietDirect offers their Wonderslim program that uses protein shakes + real food too. Their plan uses more shakes & less real food.

Just a few ideas. :) I would also suggest using a food tracker like FitDay to see how your diet adds up nutritionally. By researching some of the established weight loss plans it will be easy to see how your menu is stacking up & you can make needed adjustments to make sure you are getting all the nutrition your body needs.

Weight loss plans are a very personal choice. If you look through the different forums here you can see that. It is important to find the right plan that will suit you. All I can offer is that you make it one that will enhance your health as well as your appearance. Losing 135#s is a LOT of hard work...I know. It can & will be frustrating at times. Hang in there. Find a good plan you can live with & stick to it. You will get thinner. Really really. :D

04-29-2008, 10:40 AM
Please understand that what I am going to say is just my personal opinion and that I am no expert. I don't like your eating plan at all. I would not want to eat that - it seems very boring with little variation.

Meal #1 - shake
Snack #1- apple
Meal #2 - shake
Snack #2- apple

I would not be looking forward meals like this - but that may be just me. I am not a fan of meal replacements, I consider them an emergency options when you have to eat and there is nothing else or you have no time to cook, but I would not want to live on them. You can lose weight with real food.
Again, this is just my opinion.

04-29-2008, 11:57 AM
I tend to agree with all of the above suggestions. ;) If I can give you some of my opinions:

For me, I tried those meal replacements, and numerous other things, some healthy, some not so, but what I've found is. None of them work for the long haul, I'm tired of doing this diet thing, so now I just eat healthy, and the weight is coming off, not as fast as I think it should be, :p but it is slowly coming off.

:hug: No one understands more than I do, how much you want to shed those pounds, but for your body, mind and soul, you do need to eat more.

Good Luck-

04-29-2008, 01:38 PM
What can I add to my diet plan to make my calories. I think when my shake container is empty, I will switch to weight watchers.:carrot:

04-29-2008, 01:45 PM
Chubs - I think Weight Watchers would be GREAT for you - you seem like you're looking for a plan that tells you exactly what, when, and how to go about this...and WW gives you that, PLUS all kinds of tips, PLUS support from other members! And it really does work!

You could even start going to meetings now, and use your canister of shake mix to figure out the points per scoop. Then you could use the shake during your Weight Watchers plan without any problems.

04-29-2008, 02:06 PM
it's only a week! give your body a chance to get out of the "oh my god what is she doing to me" mode LOL

Just keep doing good things for yourself, eat less than you used to and move more, and the scale will catch up :D

04-29-2008, 02:19 PM
What can I add to my diet plan to make my calories. I think when my shake container is empty, I will switch to weight watchers.:carrot:

Make sure you hop on over to the Weight Watchers section under Diet Central if you ever have any questions or want any support :) I've been using WW for a year, and I've found it to be healthy & sustainable.

04-29-2008, 02:24 PM
Weight Watchers sounds like a great idea for you. :carrot: I agree with everyone else, you have been eating too few calories.:nono: That will lead to a slower or non-existant weight loss, a feeling of deprevation, and hunger...all of which lead to going off plan. :devil: If you are able to get to your ideal goal weight, on your current plan, you will face a much harder time of maintaining that weight because your current plan doesn't really teach you how to eat.

I have yo-yoed for so long...this tie I really feel like I am going to do it and make it work. What is different this time??? My attitude for one. I know I will always have to control my eating. I made a decision not to do anything this time that I can't do for the rest of my life. I have kicked pre packaged food to the curb!!:kickcan:

You have definately come to the right place. There is so much support and knowledge here it amazes me!! Go to the GOAL section and read other success stories...and think of how good it is going to feel when you write your own!!

04-29-2008, 03:51 PM
Good for you for taking that first step! We both are starting around the same area--- both tall, both in the 300's... you can do this!!! I've lost 40 pounds so far, so I KNOW you can too!!!

As for weight fluctuations... I would recommend keeping track of everything you're eating and make sure you're getting enough to eat, as well as making sure you realize how many calories there REALLY area in everything you're eating. Time of month ALWAYS makes me go up on the scale... and all kinds of other hormonal fluctuations.

I weigh myself every day (morning and night) and take ONE weekly official measurement on Wednesday mornings. So that way I'm in tune with how my body works, but only have 4 weights a month on which to base my progress. That helps me get over the weird scale fluctuations, and also have PROOF that my body does weird stuff around TOM!

04-29-2008, 04:09 PM
I really appreciate everyones opinion, I am realizing that I am not eating enough, and I am probably starving. I know that now that a little over a week has gone by, and I am not feeling so great. I am feeling like I want to eat.... and eat, but I tell myself NO! You do not need that. That is because all I see see is high calorie foods. I will check out all the suggestions mentioned. I am proud of you all, for what you have done to improve yourselves, I hope inshallah, that I will be one of you in a few months. uno? with some weight loss to speak of. I am wishing, and praying for you all. and that your healths may be at its best. Thanks you all so much. I am listening....:carrot:

04-29-2008, 05:03 PM
You have gotten some really great advice here..I just wanted to say :wel3fc:

04-29-2008, 05:58 PM
You got GREAT advice. You're in the perfetc place for weight loss support, that's for sure.

#1 - NEVER give up
#2 - it takes time. A lot more time than a week, or two weeks or even a month. It takes day after day, montha after month of making (mostly) right choices to take off a large amount of weight. But it will happen if you (see #1).

Good luck! You can do it. WW is a good plan.

04-29-2008, 06:58 PM
Does WW still have free registration? If so, I'd jump on it now! ;)
It's still $40/month, depending on where you live, but you would learn sooo much.

04-29-2008, 07:10 PM
Chubs, there is no need to starve to lose weight. I am never hungry on my plan. I eat lots of wonderful, satisfying, nutritious foods that keep me full and feeling great.

At your weight you can eat a lot of calories and still lose weight. If you are suffering with hunger, you have a very slim chance of sticking with the program long term.

04-29-2008, 07:52 PM
Veggies (green) basically are "free foods"
Squash is like corn and turns into sugar in your body.

Fruits are fantastic for you.........Apple choice is wonderful.
Water is essential! Good for you!

I would alternate....chicken, turkey and fish!

how about some yogurt.....???

you are doing fantastic!!!
Keep it up girl!!!

04-30-2008, 12:00 AM
You have gotten some very informed advice from people who really know what they're talking about! I just wanted to welcome you and congratulate you on your determination to make a difference in your life. Staying on a plan for a week is an incredible accomplishment. That first week is a tough one!

One thing I wanted to suggest. Your lifestyle will not be like Amanda's, for example, in the first month. She has had some time to develop a reportoire of recipes, establish great workout habits, deal with obstacles and generally learn how to live in a way that promotes good health. But it's not about perfection. It's about staying in the fight. And as you've learned, you also have access to Amanda's expertise (and the expertise of so many others), which I know you'll find invaluable as you progress toward your goals.

Welcome and congratulations on taking these steps toward an incredible new lifestyle. It can be tough, but it is also incredibly rewarding.

04-30-2008, 09:29 AM
Chubs, there is no need to starve to lose weight. I am never hungry on my plan. I eat lots of wonderful, satisfying, nutritious foods that keep me full and feeling great.

I feel exactly the same way. By eating frequently, every 2 - 2 1/2 hours or so and making those foods HEALTHY and SATISFYING - low fat protein, fruit and tons and tons of veggies you can do this.

The whole idea is we want to find something that we can stick with, LONGTERM. If we can't stick with it, then there is no way on earth we will lose the weight. So it is vital to find something sustainable, which is why I think everyone was so concerned, rightfully so, about your menu.

Of course it does take time to experiment and find foods "that work for you" and that you will enjoy. But it won't happen in a week. It does take time. And we all know how fast time flies, so though it won't happen in a week, it WILL happen.

Keep askiing, we're all here for you. :smug:

05-01-2008, 02:37 PM
I started eating a little more, but in moderation, and my weight is finally starting to go down!!! :carrot: I am thrilled!!! I will keep walking and eating all the healthy foods that I can get my hands on!! Thanks all!!!!! ;)

05-01-2008, 03:10 PM
I started eating a little more, but in moderation, and my weight is finally starting to go down!!! :carrot: I am thrilled!!! I will keep walking and eating all the healthy foods that I can get my hands on!! Thanks all!!!!! ;)

WoW!!!! GREAT NEWS!!!! Now you just stick with it. Keep on going. Just keep at it. And before you know it you will be Chubs NO MORE, instead of Chubs GALORE. Hey, maybe you OUGHT to change your user name right now. Something more positive and upbeat, just a thought......

Anyway, I'm real, real happy for you. :carrot:

05-01-2008, 03:44 PM
Yay! See, once you get an idea of what to do, your body does what IT is supposed to do! And don't you feel better eating healthy foods in moderation?

05-01-2008, 10:39 PM
Great job! I'm so happy you're seeing results. Keep up the good work!