100 lb. Club - My typical day: help please




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Eliana
03-30-2010, 10:42 AM
It may just be my body, it may be perfectly normal...or I could be in need of some tweaking. ;) But I am at the point where I feel like I am giving it my all and this is exactly where I quit before. Now there's no chance of that this time because I'm giving it a year regardless!! But still...two pounds in one month?? Really? (Plus, I figure as soon as I post this, the scale will start to move. :rofl:)

I revved up the exercise recently:
M/W/F: cardio (Monday: 45 min. elliptical; W/F Spin class)
T/TH/Sat: 45-60 min. strength training

Typical food:
B: 1/2 C steel cut oats and 1/2 cup berries
S: Yogurt (110 cal) and an apple
L: leftovers of 3-4 oz meat, vegetables and a piece of fruit.
S: Banana and homemade almond butter
D: Hunk of 3-4 oz meat, lots of vegetables, piece of fruit
S: (I've been skipping it lately, otherwise popcorn)

I haven't been counting calories...but I don't think the above could possibly be more than 1200 calories. So what gives? :?:


2phatinvictoria
03-30-2010, 10:55 AM
You might not be eating enough food and your body could be going into starvation mode... just a thought and are you drinking enough water??

Sandi
03-30-2010, 10:55 AM
Depending on the size of the fruit and the type of meat, I'd say your hitting somewhere between 1200 and 1400 calories. 2 lbs does seem kind of slow and you would hope that there are things that you could do to speed it up. One thing I would not recommend is to lower your cals or eat less, you might even consider adding in a couple hundred calories and see what that does. Cfmama just posted here (http://www.3fatchicks.com/forum/100-lb-club/197833-so-ever-since-i-went-low-calorie.html)that lower calories didn't work for her.

What kind of exercising are you doing?


Eliana
03-30-2010, 11:02 AM
I have been doing the elliptical (intervals, resistance 8) for 45 minutes, or Spin Class and I'm able to do everything they do but at a moderate resistance. For strength training I'm a bit of a nut. I love lifting weights, so I'm fairly hard-core. Sometimes in the evening I walk with the family too and I've been wanting to add swimming in the evenings.

I just can't fathom that eating more calories is the way to go. I'm rarely hungry. I keep thinking, wait it out, wait it out. There's plenty of fat on me still to keep me from going into starvation mode.

I should mention that my clothes do keep getting bigger on me, but I just can't imagine I'm ever going to be a size four weighing in at 190+ pounds! :rofl: I just still think 2 lbs a month (following 3 pounds lost in January and 5 in February) is SLOW.

giselley
03-30-2010, 11:05 AM
1200 calories is barely what you need to keep the engine running. That's "walking around" calories. If you were totally sedentary, you might be okay on 1200 calories. When you start exercising a lot, you need to eat more calories. I tend to think that a lot of people innocently think of calories as lamp oil and "burning" as literal flame, but a lot of chemistry is going on there. I knew a male friend who was doing weight training for literally 3 hours a day and also running and so on and could not loose weight at all. He got a personal trainer who made him eat about twice what he was eating (like 3000 calories) and he started losing weight-- go figure. I'd say go talk to someone experienced with training and exercise and find out what you should be eating.

cathydoe
03-30-2010, 11:19 AM
:idea: Ideas from me:

:jig: Muscle weighs more than fat. I say this because you said your clothes are getting bigger.

:shrug:I see lots of fruit...are you eating enough protein?

This is fun to look at what someone else is doing! Much easier than looking at my own plan! :hungry: :yikes:

:goodluck:

beerab
03-30-2010, 11:33 AM
I agree I see a lot of fruit. What veggies are you eating?

I'd start tracking calories- since we don't really know exactly what fruits and veggies you are eating. You seem to be working out a lot- I'd shoot for 1500 calories a day. You might just be underestimating your calories. I'd use an online tracker for a week- eat as you normally do- and then go from there.

Eliana
03-30-2010, 11:37 AM
Beerab, you are so close to One-derland! How can you stand it?! LOL! Whoot-whoot!

Thanks for the advice guys. I could see eating more calories through veggies. I love frittatas. Maybe I'll make up a veggie frittata to add to the steel oats in the morning. That would be a good post-workout breakfast.

ubergirl
03-30-2010, 11:47 AM
Eliana...

I can tell you that I absolutely feel your pain. I don't think there is anything wrong with your food plan, I just think that there are people who, for whatever reason, really seem to have trouble losing faster....

I am highly compliant with both diet and exercise. I eat between 1200 and 1300 per day. My weight dropped quickly from a BMI of 45 to a BMI of 33, but it has CRAWLED since then.

I've finally reached a point where habit has pretty much taken over and I just keep doing the same thing over and over again and slowly it comes off.

I was on the treadmill using the heartrate monitor the other day, and I was watching my HR get to a certain point and then stabilize, and stay there, and even go down a little while I was running at the same speed, and I think that's when it really hit me how clever our bodies are.... instead of the HR just going up and up and up, our body can adjust to the work load and stabilize. And that's when I somehow finally *got* what a plateau is-- our body just says, "fine, I'll manage with this much food for a while..."

But, logically, I figure, if I keep eating a healthy diet and exercising every day then there is some point in the future that i won't be obese any more. Because just like on the treadmill, eventually my body can't keep compensating and my HR goes up...

If you wanted to tweak anything on your food plan, I noticed that you have 5 servings of fruit. I'm apple-shaped and pretty carb sensitve, and I've noticed that a lot of other slow losers seem carb sensitive too. I think you could try limiting fruit servings to no more than 2 (in the beginning, I only had 1, then I went to 2) and swap those out for veggies.

Eliana
03-30-2010, 02:01 PM
Uber, that's exactly what I needed to hear. How did you know? ;) I was wondering when along the BMI scale weight starts to slow.

I may well be carb sensitive but was loving the "I can eat whatever I want" part of calorie counting. :( I'm a former South Beacher so I know what I need to do. I just need to make sure that what I do is sustainable. I can't go all-out South Beach because I know I will quit. But I CAN swap out some of the fruits for more veggies and protein.

Lyn2007
03-30-2010, 02:43 PM
I would say add more protein. Maybe a few scrambled egg whites with breakfast, and up the meat portion (making sure it is LEAN) to 5 oz. That would increase your calories a bit too which might be good with all your exercise.

cfmama
03-30-2010, 02:52 PM
First thing that comes to mind is... are you SURE it's only 3-4 oz of meat? What about cutting it up and measuring? Or weighing?

I've never fallen into the starvation theory either and I totally don't think that my body was "starving" at 1200 calories but I DO think that I was exercising too much for a 198 body to exist and drop weight quickly on 1200 calories. This is my experiment month... I'll let you know how it goes ;)

Have you ever thought that you might be carb sensitive? Maybe replacing some of the fruit with veggies might help... are you getting enough (any) good healthy fats? What about dairy?

Eliana
03-30-2010, 03:17 PM
I find it difficult to get all the good stuff in on just 1200 calories. Dairy kind of takes a nose dive. I get it in with the yogurt, but that's it. As for healthy fats, I eat a lot of salmon and often cook my meats and vegetables in olive oil, so I think I'm good there.

I'm a big under estimator, so I really ought to weigh my meat to make sure it is enough. Sometimes I'll check my eyeball by throwing onto the scale what I think is 3-4 ounces, and I'm always having to add to it. With chicken and salmon I generally just cut the breast/filet in half and call it a day.

At least I'm enjoying the process this time! My diet is not hard at all. I'm not hungry and I'm not longer a slave to food. I've just got to give it a year. Maybe I will be the first 190+ sized person in a size four. :D

cfmama
03-30-2010, 03:38 PM
what about upping to 1300 to get in some dairy and some more fats?

Angihas2
03-30-2010, 05:24 PM
I find, for me...the more meat, like beef or whatever I eat, the more I suffer on the scale. It causes digestive issues, but it also doesnt just...digest and move along easily. Personally, I would cut the meat servings down to 2 oz and toss in healthy grains like quinoa or brown rice, even a whole wheat pasta. For me, its alot of trial and error and my body seems to literally let go of the weight if I stick to my plate being 50% veggies, 25% whole grains, 5% healthy fats, 10% fruit and 10% meat/protein. Looking over my menus of the last 2 days, I just realised I haven't eaten any meat at all.

What works for me may not be for you, but ideas are ideas, right? You're doing great keep it up!!

Arctic Mama
03-30-2010, 05:31 PM
Yes, I was going to recommend some more whole grains and dairy - you don't want to be malnourished because of a lack of nutrient balance and both of those are very important. Heck, a serving of tasty melted hard cheese on a sprouted grain bread will add 200 calories but a lot of nutrients and fiber.

rockinrobin
03-30-2010, 06:42 PM
Are you CERTAIN you're not underestimating your calories? Any way that the meats you're eating is MORE that 4 oz? Are your veggies the carb-ier ones and therefore may have to be tracked/measured more closely? Have you had any splurge meals during that time?

Another thing that really rings out to me - fruit. LOTS of sugar to be had there. Could be that is an issue for you. I would definitely try swapping out some of that fruit for veggies instead. Also your breakfast, maybe add a 3 egg white omlette instead of (or even long with) the berries.

I'm also wondering, what besides your intentional exercise which you mentioned - what about your unintentional exercise? Are you active during the day or pretty sedentary? I would strongly consider adding in a 30 minute brisk walk most days of the week. That can do wonders towards your calorie burn.

You've done great thus far and your determination, patience and commitment will continue to ensure that you keep on doing great. I look forward to hearing of your continued progress. :)

I do like how you

marigrace
03-30-2010, 08:42 PM
Deja vue... all over again...You are doing all the right things. Clothes gettin loose ? You getting smaller ? Yea, so the scale is not reflecting that, because you are building muscle.
More lean protein and vegetables are probably a good idea...and a bit less fruit and....another possible hitch... are you measuring the olive oil ?

Shmead
03-30-2010, 10:10 PM
Just as a counter-anecdote, I eat a ridiculous amount of meat--350-400 grams a day (like 13 ounces), which is like 13 ounces. It's almost entirely baked chicken and tilapia--stuff that is almost pure protein. Anyway, I have lost steadily on it.

Why not try eating an extra 200-300 calories a day for a few weeks just to see what it does? You won't gain weight from that, and since every body is different, it's worth experimenting with.

I don't really believe in "Starvation Mode", because I think attempting to explain the body in caveman terms is prone to specious error: we can make anything sound logical that way. However, I am open to the idea that the body is a complex chemical machine and sometimes not getting things you need and screw with your weight loss. In other words, I believe in effect--that eating too little can interfere with weight loss (it seems to be fairly common)--but I reject the proposed method--the body slowing down because it thinks it's winter on the tundra.

CLCSC145
03-30-2010, 10:23 PM
I'd agree with those saying swap some of your fruit for fat and protein and try inching your calories up a bit. I'm not a believer in starvation mode either considering how well fed we all are even on low calorie diets, but I do think finding the right balance for you is a moving target and requires some shaking up every once in a while. For as much exercise as you are getting and your current weight, your calories are quite low. Give it a few weeks with a few extra non-carb calories and see how it goes.

Good luck! I tell ya, there's nothing harder than doing the work and not seeing results, so I'm proud of you for sticking with it no matter what!

Eliana
03-31-2010, 09:39 AM
I do like how you

Oooh...finish that statement please. What do you like? :rofl:

As to the rest of it, yes, I am an UNDER estimator, not an over estimator in that I go UNDER calories, not over. I err on the side of caution and incredibly disciplined in all things other than chocolate! LOL! I should add 20 chocolate chips to any typical day. But I even cut those out the past two days.

I am carb sensitive (PCOS/insulin resistant). I was hoping with calorie counting it wouldn't matter. *sigh* My veggies are mostly low on the glycemic index. (Asparagus, broccoli, bell peppers, broccoli, cauliflower, broccoli, green beans, broccoli and occasionally peas) If I eat corn or carrots or squash I consider them a starch, so I wouldn't eat any other type of starch with that meal, like a potato or rice. Brown rice and my new favorite quinoa, unfortunately, are evil in many ways. They're trigger foods for wanting more, they make me constipated, which is odd, and they stall out the scale. So I avoid them when I can.

As for my exercise through the day...well, I do a good workout first thing. Then I go to work and I stand at my computer. I rigged my filing cabinet with a Xerox box so I can stand and type. I'm up and down stairs retrieving and returning kids, but seated when I'm actually working with them. I take about a 30-45 minute walk with the family in the evenings and do light housework, including making and cleaning up dinner. Other than that, I do like to watch television. LOL! Phew!

Eliana
03-31-2010, 09:48 AM
Just as a counter-anecdote, I eat a ridiculous amount of meat--350-400 grams a day (like 13 ounces), which is like 13 ounces. It's almost entirely baked chicken and tilapia--stuff that is almost pure protein. Anyway, I have lost steadily on it. Yep, reminds me of South Beach. I liked South Beach a lot! I've taken many principals with it. My goal right now is to find a diet I can do for life and I didn't feel like that was it. Every holiday would return me to a state of craving carbs and I wasn't always strong enough to return to a phase I style of eating. With calorie counting I don't have that problem.

I don't really believe in "Starvation Mode", because I think attempting to explain the body in caveman terms is prone to specious error: we can make anything sound logical that way. However, I am open to the idea that the body is a complex chemical machine and sometimes not getting things you need and screw with your weight loss. In other words, I believe in effect--that eating too little can interfere with weight loss (it seems to be fairly common)--but I reject the proposed method--the body slowing down because it thinks it's winter on the tundra.
I agree. ;)



Good luck! I tell ya, there's nothing harder than doing the work and not seeing results, so I'm proud of you for sticking with it no matter what!
Why thank you! This is what it's all about! Sticking with it no matter what! That is what I am doing! I will reach that one year anniversary! I WILL!


So, I am going to try swapping out some of the fruit for veggies and protein and see what happens. I've lost a whopping 3.5 pounds this month, because I lost a pound last night. LOL! The scale was finally down this morning. Yesterday I'd have claimed only a 2.5 lb loss for the entire month. I'm not thrilled with 3.5 pounds, but 1) it's better than 2.5 and 2) it IS at least a loss! Three pounds a month is 36 pounds in a year. That would put me at 158 this time next year. :carrot: And I'll be a muscular 158, yes I will!! :D

rockinrobin
03-31-2010, 10:29 AM
Oooh...finish that statement please. What do you like? :rofl:
!

Oh my god. I'm sorry. I have been super busy lately and distracted very easily. My workload has picked up immensely (a good thing!) and have I mentioned I have TWO daughters getting married TWO months apart?

I like how you.... I like how you said you are not quitting this time. That you'll give it one year. Although I'm fairly certain that you know this ain't over EVER ;).

Anyway, I really think switching out those fruits for veggies would be a GREAT idea and will help you immensely. Quionoa? Brown rice? All those health-ier grains - I MUST stay away from them. I know I'm not the only one here who has "grain" issues. Where my calories come from really, really, REALLY matters. It just does. If that's what's gotta be, then that's what's got to be. I am eating SUCH wonderful foods, that I don't feel slighted or cheated by not eating those other ones. I focus on what I CAN eat. I eat foods that taste really, incredibly wonderful and they're wonderful FOR ME.

And I would also try sneaking in a good 30 minutes of walking a day. I think it would be time very well spent for you. Walking or dancing or even jogging in place in front of that TV.

Good news on that one pound overnight!!!

Eliana
03-31-2010, 11:40 AM
I like how you.... I like how you said you are not quitting this time. That you'll give it one year. Although I'm fairly certain that you know this ain't over EVER ;).


I was wondering! LOL! And yes, you're quite right that I know it "aint over EVER". I always feel like I should add a little disclaimer to that little goal of mine. Some people take it one day at a time...I'm taking it one YEAR at a time. I've made a mental contract with myself that for one year I'm doing this every, every, every day no matter what. Now you know darn well that when day 366 rolls around it will just mean I'm well entrenched in a habit. That's what this is all about!

WarMaiden
03-31-2010, 01:08 PM
Being carb-sensitive sucks; I, too, am insulin-resistant. I just can't eat the stuff that other people have no problem with.

But, I guess I no longer really care about that very much. I treat myself to a slice of homemade whole-wheat toast once a week, and a cup of regular coffee once a week (caffeine contributes to my issues with insulin), and I limit myself to two to three low-glycemic fruit servings per day, and for the most part I'm pretty content with what I get. My body is how my body is, and I want to be kind to my body and support its best functioning, more than I want to eat sugar/carbs, these days.

It can be really hard to give up those remnants of old habits, though, when we've already made SO MANY changes. It feels like, "Hey, I've already done 90%! Let me have this one last thing!" But alas...for the carb-sensitive, sometimes that one little thing can be so important.

beerab
04-05-2010, 01:45 PM
Trust me I can barely stand it- and with this being a TOM week I'm already up to 203- I am hoping to see onederland this weekend!

And calorie counting so does not work for us PCOS'ers IMO. The insulin resistance just kills me. No matter how perfectly I ate I could not lose off of the old 55-60% carb diet. I now try to hit under 40% carbs a day. I read this somewhere online about how women with PCOS to lose should hit under 40% carbs a day and it's so true. Days I get 25-30% carbs I lose and days I hit around 40% I maintain. I've figured that overall I'm going to have to live on a 40% carb diet.

I mean my days are filled with a lot of healthy foods though- I count carbs and not calories mostly. But I find with counting carbs I'm eating around 1300-1400 calories a day anyways.

Eliana
04-05-2010, 02:00 PM
Beerab, I feel for you! I sat at 203 for a month!

I had a mini whoosh this week of three pounds in two days, after going low carb. But I gained 2 lbs between yesterday and today, though I really think it's just from Sodium yesterday. DH gained three pounds overnight, so that's bound to be it.

I'm taking a page from the South Beach diet. Basically I'm eating as if I just finished two weeks of no-carbs and I'm adding one carb in at a time to see what my weight does, while keeping with the 1200 calories. So today my only carbs were the steel cut oats I had this morning post-workout. (Besides veggie carbs of course. ;) )