super frustrated - 3 Fat Chicks on a Diet Weight Loss Community

onestar · 01-10-2009, 10:04 AM

i have lost 4 pounds since dec. 22nd (20 days). is that average or a little slow or what? it feels like forever and nothing is happening.

here is what i usually eat.

bkfst: slice of whole wheat toast (no butter) and 8 oz skim milk

snack: fruit (apple or orange)

lunch: baked ckicken breast with ketchup and veggies, water

snack. fruit or cereal (cheerios) or small salad

dnr: same as lunch or if i'm cooking something off plan like beef or something, then a small plate of it, but usually the same as lunch

i drink lots of water and exercise 6 days a week 30-40 minutes walking and/or jogging on the treadmill

so how does this sound? am i doing allright?

Daimere · 01-10-2009, 10:08 AM

I think you are eating too low. Up your calories a bit more, especially at breakfast time and you make get more progress.

CandyKisses0204 · 01-10-2009, 10:18 AM

I agree it doesnt soudn like you are eating very much. Maybe my calculations are WAY off but i kinda added things up in my head and it didnt even add up to 1000 cals. That is WAY too low. Heres what i figured

Quote:

bkfst: slice of whole wheat toast (80 cal) (no butter) and 8 oz skim milk (80cal)
snack: fruit (apple or orange) 100 cals

lunch: baked ckicken breast with ketchup(120 cals) and veggies(75 cals), water

snack. fruit or cereal (cheerios) or small salad (100 cals)

dnr: same as lunch or if i'm cooking something off plan like beef or something, then a small plate of it, but usually the same as lunch (200 cals)

Thats 750 cals. Not a lot at all. You need to add more protien, fiber. I see really no healthy fats in there. Also unless you are doing low carb you should add some wg pasta or rice in the day as well. Dont be afraid to eat. Its always better to start off with a higher amt of calories so that when you do hit a platea you can lower them. I would think that 1500 or so would be a better range for you.

For breakfast add some PB to your toast or a hard boiled egg. With your fruit eat some yogurt too or a piece of string cheese. When you have dinner cook your veggies in a little bit of EVOO to add some cals and some healthy fats. Or even a handful of nuts for a snack.

onestar · 01-10-2009, 10:21 AM

can u give some examples of healthy fats?

chick_in_the_hat · 01-10-2009, 10:27 AM

Peanut butter, olive oil, salad dressing (I like Newman's Own, low fat, but not no fat), cheese, nuts and meat (portion size is key, and I go for lean cuts) are where I get most of my fat from.

mollymom · 01-10-2009, 10:32 AM

avocado, flax oil, natural nut butters, almonds, walnuts, EVVO, canola, are all healthy fats. Not to mention the natural fats in salmon, and other ocean fish which you really need for your Omega 3's, also the fats in omega three eggs. You need more protein too. I would be passed out cold if I was following your program. An excellent book on normal, everyday foods that are good for you and why they are necessary in your diet is SuperFoods RX Healthstyle by Dr. Stephen Pratt. It isn't a diet book, it is a nutrition book and NORMAL, I emphasize NORMAL food. YOu can get it at any library or it is cheap on Amazon/Chapters-Indigo.

It seems impossible that you are eating what you are and exercising what you are and not losing a lot more. Have you had a medical lately?

mollymom · 01-10-2009, 10:33 AM

oops and forgot, you are seriously deficient in calcium and other nutrients. Do you take any supplements? A thin body with brittle bones and dry skin and other ailments is not the goal now is it!

chick_in_the_hat · 01-10-2009, 10:39 AM

Oh and as for is 4 pounds normal in 20 days? I would say yes...that's not even 3 weeks. So more than a pound a week.

But I agree with the rest that you aren't getting enough calories (and this follows, not enough nutrition/fuel for your body).

Michelle98272 · 01-10-2009, 10:58 AM

Ketchup and chicken?? LOL just kidding...for those who aren't ketchup lovers it might sound odd...but I'm a ketchup lover so I totally understand. Other than that, i thought it sounded like you were eating a bit low...healthy but low. Just imagine, actually adding calories to lose weight? I love it.

onestar · 01-10-2009, 11:05 AM

i havent been taking my vitamins lately, but i will.

Daimere · 01-10-2009, 11:34 AM

Quote:

Originally Posted by mollymom

It seems impossible that you are eating what you are and exercising what you are and not losing a lot more. Have you had a medical lately?

When you don't have enough food, your body goes into starvation mode and holds to everything you eat.

Lyn2007 · 01-10-2009, 11:42 AM

I agree. Not enough food here. Try and get up to at least 1400-1500 calories and see how that goes. Add healthy things: lots of veggies... even the starchy ones like acorn squash or sweet potatoes. A bt of olive oil, avocado, maybe an egg once in awhile. A handful of nuts for a snack. Hummus with your veg's. Salmon (yum!)

Keep us informed!

onestar · 01-10-2009, 12:45 PM

Quote:

Originally Posted by Michelle98272

Ketchup and chicken?? LOL just kidding...for those who aren't ketchup lovers it might sound odd...but I'm a ketchup lover so I totally understand. Other than that, i thought it sounded like you were eating a bit low...healthy but low. Just imagine, actually adding calories to lose weight? I love it.

yeah...i am a fan of ketchup. i also like lemon or lime juice on my food.

cfmama · 01-10-2009, 12:47 PM

I'm getting like 850 calories and that's wayyyy too low. More fruits and veg, some good fats, so different proteins, some good carbs.

1 lb a week is about average so that seems fine there. But I'd up the calories to something that you could sustain long term.

Jennelle · 01-10-2009, 01:03 PM

You are definitely not eating enough. Too few calories, and your body thinks it's starving and will hang onto every last ounce. You need much more protein, especially because you're exercising. You can't build muscle without protein.

I did a quick calculation of the caloric needs of a woman who is 197 lbs, 5'6", 30 years old, very active. To maintain that weight, that woman would need 2820 calories per day. (That's called your basal metabolic rate). To lose a pound, you need to have a calorie deficit of 3500 calories. That's 500 calories a day. So, to lose 2 lbs. per week, you would need to cut your intake by 1000 calories a day from your basal metabolic rate. So, the woman described above could eat 1800 calories per day and expect to lose 2 pounds a week. Any more than that is not recommended.

You can find the BMR calculator I used at http://walking.about.com/cs/calories/l/blcalcalc.htm.