Exercise! - Can you tell me what I'm doing wrong?




Sazzy
05-24-2005, 02:00 PM
Hi all,

I'm 22 and currently 6 ft and 236 pounds. I have been exercising for a month now and have only lost 2 lb. If i put the details of what I've been doing here I hope some one can help me. Here goes:

I'm taking in approx 1400 calories a day (vegan diet, very difficult to "cheat" on)

I lost 7 lb a month ago by accident and decided to get healthy so for the last month i have been on my treadmill, swimming and i've just started salsa classes, (only 1 lesson so far)

For the first 2 weeks i did 4 miles a day (walking at about 3mph) on the treadmill and i only lost 1 lb so for the next 2 weeks i did 7 miles a day on the treadmill and went swimming 4 times a week. Again i only lost 1lb.

I don't understand how i can double my activity and still lose the same amount of weight. Is anyone else having this problem? Does anybody know what i am doing wrong?

I'd appreciate any help

Thanks
Sarah


skinnyjeans
05-24-2005, 02:12 PM
Could be that you are gaining muscle. Muscle is denser then fat. Overall you may not see a change on the scale, or will only see a small change, but you will be losing inches for the same weight. Did you take your measurements before you started working out? If so take them again you should see a difference. If not take them now and use this as a way to track yourself. It can help to keep motivated when the scale is not showing a difference.

If you didn't take your measurements before take a close look at how your clothes are fitting. You may notice them getting looser...

All I can say is stick with the excercise. I notice myself losing weight slower at the beginning of a program with excercise, but the loss is steadier overtime and easier to maintain. Also, looks like you are doing a lot of cardio. May want to mix it up with some weight training.

bola81
05-24-2005, 02:23 PM
Sarah dear, don't stress out you might not be getting enough calories up it by 150 more if your weight goal is 140lbs you should 140 x 10 = 1400 + 150 you should eat 1550 calories a day. I started to do the same thing at first but I found out that i wasn't eating enough. cut out the coke if you can too that will help if you can cut down on it.


jennie934
05-24-2005, 03:43 PM
Some times when I start a new excersise, or change it, I dont' see results right away, its like it cummulative or somthing, not instant.
Also, try journaling your food and you can make sure you arn't over or under eating. If you are undereating, your body won't let yourself lose the fat and if you are over eating, you might not realise it because since you are excersising, you might feel more hungry. Its all about finding the right balance.
I was working out extra hard, then I got sick(just a cold but it knocked me out) and I had to slow it down. I went from jogging to just walking fast on the treadmill and I ended up losing more weight than ussual. So I decided for my calorie intake, I should probably be working out a little less rigourously or eating a little more(of the healthy stuff).

JustForUs
05-24-2005, 03:43 PM
Dont go by the numbers on the scale, they might take months to move. take your measurements.. thats what matters, it may say you only lost 2 pounds, but you might have lost 4 inches in your waist which is 2 or 3 sizes in your pants. Thats what really matters. those tight jeans no longer are so tight, but that darn scale says nothing changed. I felt the same way. Stick with it!! ;)



http://www.3fatchicks.com/weight-tracker/img/heartbar/fireworks01/lb/216/135/212/.png (http://www.3fatchicks.com/weight-tracker/index.php)

Sazzy
05-24-2005, 08:09 PM
Hi all,

Thanks for your advice, I'm going to take my measurements and try eating a few more calories to see if it works.

Thanks to everyone for all your support
Sarah

Sashenka
05-24-2005, 08:45 PM
Also make sure you drink enough water, and eat little salt. One slice of pizza can keep my weight 2 pounds up for about 2 days. The same goes with sushi and actually any food I eat out. So while exercise helps you maintain weight, I am almost sure that you can loose weight without exercise by just watching your calories (does not mean that it is a right way to go - for many of us exercise is a vital part of the lives and we need it to stay healthy).
And yes, sometimes we stress about what we eat too much and do not have enough food - I often do the same mistake myself.

Ilene
05-25-2005, 09:04 AM
If you're just walking along on the treadmill with no intensity UP you intensity considerably to burn fat... walk faster or slow jog for a minute then walk a minute, go up and down on the speed OR do inclines in the same manner...

Be honest with yourself and journal your food on paper or on Fitday.com it's amazing how much we forget the foods we sneak in when we don't journal.

Make sure your food is as unprocessed as possible pizza keeps me bloated for a few days, even those Lean Cuisines are notorious for sodium.

I personally think that you MUST have the combination of exercise AND clean eating to lose weight...

HTH keep us posted...

cyndy
05-25-2005, 09:34 AM
It sounds like you are doing great. Just a few comments from my personal experience. For me, exercising have never really equalled weight loss. It definitely makes me look "tighter" so to speak and my overall appearance seems slimmer to me - that is why I do it - but never actually received weight loss from it. I see it as something I do as part of the process, but personally speaking the food intake is what mainly does it for me in terms of the scale. This could definitely be debated by many people I am sure though.
Now, you say you are 22. I am almost 22 as well, and last week I ate on average 1800 calories a day, without vigourous exercise (I am really working on upping it) and lost 3.5 lbs. I think at our age we should take advantage of the naturally higher metbolisms. I weighed about 141 and went down to 137.5lbs. I definitely think you should try increasing your calories, and only weigh once a week, and take measurements once a week. That seems to work best for me!

Good luck :)

bola81
05-25-2005, 12:40 PM
Cyndy,
I think that is true with me too and i am 24 but hopefully with all these good ideas sazzy will fine what works best for her. Sazzy Good luck.

Vegan Vixen
05-25-2005, 02:15 PM
Be honest with yourself and journal your food on paper or on Fitday.com it's amazing how much we forget the foods we sneak in when we don't journal.

Make sure your food is as unprocessed as possible pizza keeps me bloated for a few days, even those Lean Cuisines are notorious for sodium.

I personally think that you MUST have the combination of exercise AND clean eating to lose weight...

HTH keep us posted...

Great advice! Keeping track of actual foods/portions/calories/nutrients is the way to go, along with excercise and eating as clean as possible; whole, natural foods rule!

As far as pocessed foods go, as a vegan, there really isn't much she *can* eat that is processed and no "Lean Cuisine" meals for sure, as none are vegan to my knowledge.


Sazzy, are you getting plenty of vegetables, legumes, beans and whole grains? As a vegan you must eat a variety of foods to ensure you get all your nutrients. Do you supplement with B-12 or any others?

Just keep up the good work and keep moving your body! :)

Sazzy
05-25-2005, 07:51 PM
Hi all,

Thanks again for all of your advice. I have been keeping a food diary for the whole month and that is where i got my expenditure of 1400 calories. I am very strict about putting down everything i eat and drink and have been counting the calories for everything. I have been mostly over-shooting in my estimations of the calories i'm taking in as a lot of my food is vegetables and home made stuff.

I think my actual calorie intake might be nearer 1250 which i'm beginning to learn is too low to lose weight. I am making an effort to up my calories. i have eaten 1500 calories today and I do feel less tired, i think this may have been the problem.

i have a very balanced vegan diet that has quite a lot of b12 (from fortified foods) but i still take a supplement as well (better to be safe than sorry) I'm also taking iron tablets as i have a tendency to go anaemic sometimes (i've always been like this, even when i was a meat eater)

All in all i think it is probably the calorie thing so i'm going to up that, but does anybody know how many calories i should be eating? My target weight is 168 pounds

Also I'm doing 4 miles on the treadmill (at 4mph now), i plan to swim more often, because i really enjoy it and i'm teaching my mum to swim! and i'm going to incorporate some weight training as well. and maybe a little yoga, i've always wanted to try!

Once again thanks for everybody's help
Sarah

Sazzy
05-26-2005, 04:57 AM
Hi all, just a quick update, in the last 9 hours (it's 8.50am here) i have lost 2 pounds! i know i shouldn't have weighed myself but i'm weaning off i swear. in fact i'm too scared to weigh myself again in case it all turns out to be a mistake!

I really think it was the extra calories that helped me and thank all of you so much for your wonderful advice.

Thanks again
Sarah

bola81
05-26-2005, 12:16 PM
congrats sazzy i am so happpy for you okay if you want to be at 168 x10 = 1,680 cal add you goal weight to that of 168 + 1,680 = 1848 calories i hope that is helpfull i see that helps me too.

Sazzy
05-26-2005, 06:48 PM
hi bola,

Thanks for the advice you have been very kind and encouraging to me.

i've been quite naughty today and eaten 2004 calories (although the actual figure might be 100 - 200 calories lower it's difficult to judge sometimes) on monday i only had 1436 calories so does this mean that the extra calories i ate today wont matter because i was 400 under on monday? i really hope so.

i also did 2 hours of swimming and 1 hr 30 mins of gardening (damn the weeds) so hopefully i've burned the extra calories off anyway.

It's cool that we're going for the same target weight. How tall are you? I'm asking because I'm just aiming for 12 stone but i don't know if it will suit me or not when i get there (the last time i was thin was when i was 11 and 2 foot shorter!)

Best of luck with your weight loss and thanks again for all of your advice.
Sarah

xalliciax
05-26-2005, 11:24 PM
Hey, that's awesome that you are following a vegan diet (lifestyle). I'm almost vegan (like... I still eat bread with whey in it). The one problem I have with vegan food is that the baked goods are so delicious! I have to restrain myself from going into the kitchen and making a few dozen cookies/a cake/cinnamon buns/whatever.

I think that upping your calories a little is good. I don't count my calories as of yet, but I think I might start that soon. Also, maybe you can eat a few small meals a day? I'm also going to start doing that soon because I like eating, and if I can stay full all day it'll be a lot better than going from being full to starving and pigging out on junk.

Anways, good luck with your weight loss!

bola81
05-27-2005, 10:35 AM
well sarah, i try to kepp under my cal's for the weekend becuase i tend to eat more when i am off of work you know as long as the were not junk food it think are bodies tell us when we need a little more so i don't think you have to worry to much my height is 5 ft 8 in i am happy you are here with me too it's nice to know that someone is on the other side of the world just like me you can also email me at *deleted by moderator*
when ever you want .
Aurora I think God always send us angels to help us threw are days even if they are half way around the world i am happy i meet you sarah.

bola81
05-27-2005, 05:34 PM
i am back in YESSSSSSSS see you tuesday

Sazzy
05-28-2005, 11:37 AM
OOOOOOOOOOOOKKKKKKKKKKKKKK. I weighed myself again last night and i had put on 4 pounds. In the space of 12 hours. I weighed myself on an empty stomach this morning, (it's what i use as my actual weight) and i have put on a further 2 pounds. I am now 2 pounds heavier than when i started. I haven't gone berserk with calories or sweets, i had 1600 calories yesterday. I don't understand it. This always happens to me. A few years ago i was actually losing and gaining 1 stone in a day, one day i'd be 14 stone, the next 15 then 14 again. This cannot be normal. I've been told that my thyroid is "borderline" hypo (i.e bad enough to make it hard for me to lose weight but not so bad that they have to do anything to help me) could this be a reason? I am at the end of my tether.

Sarah

bola81
05-31-2005, 10:28 AM
Sarah,
don't get upset i know what you are going thru, I do the same thing that is why i only weigh myself in the morning before i put anything in my big fat mouth lol but back to been serious just weigh yourself in the morning and use that as your actual weight. I think that we weigh more in the afternoon after we eat everything or if you want to go the other route just weigh yourself in the afternoon when i go to the doctor i ask him if that is normal or why that happens.

Sazzy
05-31-2005, 11:35 AM
Hi Aurora,

I was weighing myself in the morning before i had eaten anything. My weights gone back down to the way it was before now but it was quite higher for a few days. My body is weird! it's ok now but i haven't lost any more weight which i'm a bit upset about, i calculated my calorie intake and expenditure for last week and i burned at least 7900 calories so i should have lost 2 pounds.

Ah well, I'm going to read this book that i've ordered (Eat to Live by Joel Fuhrman) it says you lose weight fast but healthily and it's backed up by loads of doctors. I'm not really bothered losing the weight quickly i just want to be healthier and people following this diet have reversed their diabetes and heart problems so here goes!

It's basically a vegan diet but you can add a bit of meat or dairy if you want (which i obviously won't be doing!) and it's mostly about eating fruits, vegetables, beans, nuts, seeds and grains to get all of your nutrients and fill you up without eating a lot of calories. I'm not eating nearly enough vegetables now so i hope this helps.

bola81
05-31-2005, 02:24 PM
Iam happy you are back down to where you were at remember that just b/c the scale says something doesn't mean nothing is happening in are body. Listen to it she will tell you what she needs.

Ilene
05-31-2005, 07:16 PM
Sazzy --Stoprelying on the scale so much, you could weigh yourself 10x/day with different results every time and yes even with a 5 lbs discrepancy between morning and evening. My suggestion is keep doing what you are doing you may just be on a plateau...

Here are some suggestions to get off the plateau:

1. Make sure you are eating as unprocessed as possible. Don't eat too many of those Lean Cuisines and such, they are loaded with sodium, which will make you retain water. I find when I eat a lot of salads with legumes I have a better week all around.

2. Eat 5-6 meals/day, this too revs up your metabolism. I know for myself if I wait more than 3 hours in between meals I am so ravenous that I grab whatever is easy to make and eat it.

3. Intensify your workouts. If you are doing 4mph on the treadmill bring it up a notch to 4.2 with an incline for a couple of minutes, then back down to 4mph with no incline till you catch your breath, then up again, do this a 4-5 times during a session, and you'll be burning more calories and fat.

4. Add some weight training to your workouts. Muscle weighs more than fat but looks oh so much healthier and better with the added bonus that it helps burn fat too. (see the pic in my siggie Muscle vs Fat )

5. Make sure you drink your water...

Hope this helps....

Oh I forgot here is are some links to a discussion there was a while back on the scale ...
http://www.3fatchicks.com/forum/showthread.php?t=51927
http://www.3fatchicks.com/forum/showthread.php?t=53052

Ok, now I can go... :wave:

breakfastsurreal
05-31-2005, 07:34 PM
the extra weight may be water weight...is it your time of month?

Sazzy
06-01-2005, 06:39 AM
Hi Ilene and breakfastsurreal,

I think i've figured out the reason why my weight jumped up 6lbs, that day; To try to keep my calories down i had 2 packets of soup made from a soup mix, this was supposed to be very healthy and each soup mix only had 84 calories. i thought i was doing well as it would fill me up will little calories. Then last night i looked at the packet. Each packet contains 5.6g of salt! i had 2 that day so that 11.2g of salt from only 2 bowls of soup! the daily limit is 5g so no wonder my weight went berserk, i had migraines for 3 days too. i am waiting for this book i've ordered which gives a diet plan that only includes fruit veg and legumes and stuff, i think i'll be a lot better if i have some daily menus that i can stick to as opposed to trying to make my own up. Also i have added weight training to my workout and am upping my treadmill gradually so these should both help, plus i am already a water fiend and drink about 3 - 4 litres a day (i.e. i don't drink anything else) i have been drinking more this past week to try and flush out the salt from that soup and it seems to have worked now.

Thanks for all of your advice and help with this, i really appreciate it and i promise to not get upset with what the scale says again.

bola81
06-01-2005, 02:01 PM
Hey Sarah,
Well I think that advice Ilene gave you is wonderful. I hope that book get to soon. It is good we have so many thing that can help us and the ideas that workk for one can work for us and then we can get a little out of everthing and find something perfect for us. I lost 2lbs so my next goal is 200lbs by July 1st hopefully i can do it. NO I CAN DO IT! Keep your head up speak soon

Sazzy
06-07-2005, 02:52 PM
Hi all,

I'd just like to say thanks for all of your advice and support. I've been following the eat to live diet for 4 days now and have lost a pound a day! At this rate there'll be nothing left of me. Hee hee. Although i am realistic and know that this will slow down a lot as time goes on. I'm feeling a lot happier to be seeing results on the scales and the pants-ometer and know that i'll definitely stick to this one.

Once again thanks to everyone for all of their help, i feel like i'm on my way now.

Best of luck to everyone with their weight loss

Sarah

P.S Aurora, you can definitely do it and i know you will. Hope everything is good with you. my email has been messing up the last few days so i haven't been able to mail you but i will when it gets set back up. Stay positive and an extra big thanks goes to you for everything

Sarah

bola81
06-07-2005, 03:39 PM
Hey Sarah
Yepee! on the weight loss i haven't weight lately but i feel good. I have been really stressed out but i think everything is going back to normal now i can croos my fingers i did my Tae-bo Boot camp the advance one and oh my God that was harder that i thought what book did you buy maybe if i read it and do the same i might lose a little more . I am going to celebrate today becuase i can see the sun in my life now if got any darker i think i would have quit working out BUT FOR THE FIRST TIME I didn't give up. congrats to everyone that always finds a way to keep going, and if you fall off the horse up back on it always better.
Sarah Thank You too.
Aurora

bola81
06-07-2005, 03:42 PM
sorry guys i just saw my post I meant
If you fall off the horse getting back on it is always better.
Aurora

ras8779
06-07-2005, 07:14 PM
Aurora,
I have to ask who's baby is that in your avitar. I just love this baby. Every time I see this picture it makes me smile. :D

Sashenka
06-07-2005, 07:26 PM
Bola,

I was going thru lots of diets/life changes/etc and I can suggest to you - if you are not sure what to eat and how much - why don't you join in the program. I personally could not cound WW points but I felt really good on Jenny Craig - for 3 month I used their temprorary memebership and I lost about 18 pounds with them. After 3 month those portions and life style kind of engraved into my life style and I did not need them anymore. So if you are not sure what to eat and how much - joining a program might be for you.
Just a suggestion...

bola81
06-08-2005, 11:01 AM
Rose That avatar i found it here when i saw it she looked like my baby girl Daisy so i used it I look for it again so when i see i tell you

bola81
06-08-2005, 12:31 PM
SASHENKA, Thanks i'll look into the Jenny Craig thanks for the advice
Aurora