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what am i doing wrong?? (whine warning)
i am getting very fed up .. i have been gaining and losing the same 5 pounds for months.. and i have no idea why..
I got down the 267 maintained it for a week and this morning im back up to 272.. i cant stand this.. i have been between 270-275 since febuary i have gobne down to 267 twice only to be back up a few days later.. and i change nothing.. so what the.... $%&k is wrong with my body? I eat healthy food i exercise 6-7 days a week and this is my reward.. a 5 pound gain.. I know what your thinking it must be TOM.. but no .. not for another week... too much salt.. ( 2096 is my average salt intake).. so what is it?? here is what i did in the last week and gained 5 pounds.. Luckily im in the biggest loser challenge so everything is recorded.. Sunday B toast with peanut butter L sandwich with egg tomato and cos lettuce mayo and curry .. yum S PARTY , mini choc bar, 1 cracker with 1/4 tsp of dip, square of cheese and a slice of kabana and a cup of coffee(cals 243) D mince beefwith grated chinese cabbage, carrot, sweet potato and zuchinni in it as well as wheat germ and egg (burger pattie) served with cos lettuce , tomato ,cucumber and mushrooms . Water 13 cups cals 1716 Monday B weetbix with milk L focaccia with beef burgers( same as last nights , chinese cabbge, sweet potato carrot zuchinni and wheat germ) lettuce and tomato and cheese S iced coffee D pasta ,tuna, tomato, carrot,corn and broccolli water 9 cups cal 1363 Tuesday B oatmeal and almonds L cheeses sandwich S carrot D strifry chinese cabbage , veinna sausage , tomato, cauliflower, zuchinni ,mushroom , sunflower seed, parsley and garlic water 9 cups cals 1706 Wednesday B weetbix with milk S banana and multi L turkish bread S banana bread D baked fish roll with tomato and lettuce Water 8 cups cals 1472 Thursday B blueberry scone S iced coffee( with stevia ty josephine for suggestion i found it here ) L mashed potato and tuna and corn pie S cup of coffee with 1 sugar ( at friends house) D pork, sweet potato, jacklet potato, carrot cauliflower and peas Water 6 cups cals 1304 Friday B banana and decaf cappacino S a couple of hot chips ,cup of coffee L mac and cheese S peanut butter sandwich D ham lettuce and tomato baguette .. Water 7 cups cals 1370 Saturday B weetbix with milk cup of green tea S 2 cookies L tuna cos lettuce tomato and cucumber sandwich ( whole meal grain bread) S popcorn D Chicken casserole Water 8 cups cals 1668 Sunday June 29 ;rest day Monday june 30;120 minutes walking,30 minutes aerobics,45 minutes weights 10 minutes pushups Tuesday July 1;180 minutes walking 40 minute aerobic Wednesday July 2;120 minutes walking Thursday july 3;120 minutes walking,20 minutes rebounding,15 minutes pushups Friday July 4;30 minutes rebounding,60 minutes walking,10 minutes weights,30 minutes aerobics,15 minute pushups Saturday July 5;60 minutes walking so this is basically what i do .. i dont stuff around im on plan 100% .. and i gain.. omg.. .. what am i doing wrong?? |
My god, you don't lack for trying! I'd be frustrated too! With that said I think you're doing a wonderful job. You totally rock for sticking with this.
Have you tried playing with your macros? Maybe seeing if less carbs would do the trick? Not recommending full blown extreme low carb, but it does look like they're a bit high, lots of bread. I know it doesn't work for everyone but it did the trick for me, lowering carbs upping proteins. |
My big thing is obviously artificial sweetener that holds all of my weight on. I just went through a little over a week of gaining weight and found out its from diet soda. Since I stopped drinking it I am down 4 pounds in 4 days :O
With that being said I agree with FB.. check sodium, carbs etc. YOU ARE DOING GREAT!!!! |
Since you asked, I'll try to give some honest feedback but it comes with a :hug: !
I am far from an expert but I do agree with FB - since you're going to all the trouble of tracking everything then are you tracking your ratios of protein/carbs and fat? It looks like there are a lot of carbs and meals which I don't know if they're homemade. I'm only wondering if you're certain of all the calories you've listed. Assuming that the numbers are correct, I would try to adjust the foods a bit. Without going low carb - how about aiming for 40% carbs, 30% protein and 30% fat. My hunch is you're much higher on the carbs. How is your fibre intake for the day? There are also a lot of processed foods. Have you considered more whole foods? I would be cutting way back on the breads, pastas, potatoes. Not cutting out, but this is what jumps out at me: I see toast and a sandwich on the same day and there's a scone, banana bread, mashed potatoes, casserole and mac and cheese to name a few things. All of these things in one week would not be what I considered to be a "good week", even while staying within your calorie alotment. I hope that I've helped and not offended you...since you asked, I wanted to give you my honest opinion. Good luck and try a real change for a week and see what happens! :D |
i might play around with the carbs a bit.. i also take a multivitamin most days to .. to make sure im well stocked..
heres my daily averages according to calorie king for the same week as above .. i dont know what i copied before.. lol.. i was in a rush when i posted we were due out.. most of my exercise is not recorded becuase most of it is not on the silly programme SORRY I COPIED FROM THE WRONG WEEK BEFORE the average for that one was 1800 but i lost 4 pounds that week go figure .. lol hey maybe i need to go back up to to 1800?? Daily Averages food calories:1,681cals exercise minutes:71mins exercise calories:397 calsnet calories:1,284 calsfat:53g saturated fat:20g carbohydrate:206g protein:65g fibre:19 58 g = fat 113g = protien 236g = carbs 20g = fibre 1000mg = calcium |
Your menus look good....could it be the salt content? Just an idea. Maybe add up the numbers on the nutritional labels and see if you're over 1500mg, for instance.
Sometimes losing track of the salt content has made a 2# difference in one day!! for me :mad: Dill pickles are the poison that I love! |
My quick math has you at 50% carbs, 23% protein and 27% fat so maybe that's where you start...bringing down the carbs and increasing the protein. It's something to think about.
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It's great that you're open to trying something different!
I also agree that cutting down (not out) on bread/pasta/potatoes is probably a good idea. I got a turkey sandwich last week, scraped all the stuffings out onto the dish the sandwich came in, ate 1/8 of the foccacia, 1/2 the cheese and the rest as a salad, and didn't miss the rest of the bread/cheese at all. BTW, just read a pretty good scientific study of mice that gained weight on artificial sweeteners and I've just been drinking water and unsweetened tea since then (check out that adagio tea website for some new tea ideas...) |
ok i aviod articials most of the time everythign is weighed measured then put into calories king and everything is home made mac and cheese was cottage cheese and wholewheat pasta ( dont tell my kids lol the ate it)
most of the bread is wholewheat and the corn pie had no pastry.. but i made it in a pie dish.. ( dont tell my kids lol). and the cals are spot on.. acording to calorie king.. .. i thank you for your honest opinions that is exaclty what i want.. no point milling over the truth trying to be nice.. and yes i did have too much bread i know that but my carbs apparently werent over what ck recommend .. so im gonna ignore ck and try the 40 30 30 idea that sounds great .. processed food doesnt come into this house i have a daughter that is severely allergic to food additives .. so yeah i agree it has to be the carbs.. ok here is the questionm what do i need to bring them down to 40 30 30 .. thanks i find it easier to work for a number.. |
I don't see a ton of green veggies there. Try substituting potatoes, corn, bread for fibrous vegetables. Lots of them. Add in tuna, fish, turkey, chicken, egg whites. See if that helps! You should effectively lower the carbs, up the protein that way.
FWIW, I don't go by software recommended guidelines, I experimented and tweaked and found what worked for me. |
I didn't mean to imply that all of the foods were processed....it's just that most people don't cook such interesting food! Good for you for doing all that cooking for yourself and weighing and measuring. That is the only real way to know for sure what you're eating.
Not onto the math lesson. First, I use Fit Day so it constantly tracks my ratios for protein/carb/fat but if Calorie King does not, the rules are simple. Each gram of protein and carb has 4 calories while a gram of fat has 9 calories so if you're looking at 1850 calories per day (for example) the breakdown is like this (the numbers are rounded slightly simplicity): Protein - 187 grams X 4 calories per gram = 750 calories Carbs - 137 grams X 4 calories per gram = 550 calories Fat - 61 grams X 9 calories per gram = 550 calories All totaling 1850 calories for the day. So you can monitor total grams or calories or both. Does this help you or confuse you more?? And sorry, I forgot...to increase your lean protein, I would try chicken, tuna, egg whites or cottage cheese. They're all great sources of protein for relatively low calories. |
All I can say is, be sure to check your numbers carefully for amounts, servings, etc. Maybe enter a few days' menus into a different tool, like FitDay, and see if the numbers come out the same.
Assuming that your numbers are correct, I see around 1800 calories a day, average. Apparently you're maintaining on this amount of food, whether you're "supposed" to be or not. Cut your calories by 100 a day to start, while increasing protein and lowering carbs. Stay with that for 2 weeks, and if there's still no change, cut by another 100. This is just a suggestion, I have no idea whether it will change things or not. But you'll know within a month. Try it if you like! Jay |
This response would likely draw some bad press because we know that extremely low carb diets are not only hard to stick to, but also pretty unhealthy.
Sounds like you are getting a TON of exercise which is awesome. I don't know how you find the time. Also, your diet looks decent so I agree with the frustration. Did you measure yourself? Are you losing inches even if not pounds? I gained 6 lbs after 3 weeks of extensive exercise (159-->165), but lost 2 inches from my waist. Anyway, this is the part many may not agree with. I went on a limited carb diet for 2 WEEKS and then I resumed normal eating (just watching portions) and I dropped 30 lbs in about 3 months and I never gained it back. It just boosted my metabolism somehow. I was also biking 16 miles 3 days/week to school. But you already get a TON of exercise. I have tried it since and it didn't work as well... but if you are desperate to try something different, give it a go. Just don't stay on it TOO long and don't eat crappy low carb foods like chicken wings (but you already knew that). If not, I agree with some of the other posters. They say that women over 30 are not supposed to go below 1200 calories/day and 1500 is normal... depending on your activity. |
I don't understand why people rag on low carb LOL.. I had tried low fat low cal diets for years and this is the only "diet" that has ever worked.. I LOVE south beach diet and I do not find it hard to stick to at all.. in fact before my hubby deployed he would even stick to the plan as well.
Everyone's body is different though... if I ate what you did I would have gained the weight as well. The salt is important.. my body retains like no other if I eat too much of it. Also are you drinking enough water. That is very important and if you are not your body will retain it. GL with your weight loss and congrats to the exercise! I LOVE to exercise |
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I'm about 20 lbs more than you are at the moment. I do two days of cardio a week (60 mins) - walking, nothing heart stopping. I lift weights three days a week (cardio warm up, weights, HIIT at the end) which at the moment runs 90 mins. Using a heart rate monitor the regular exercise is burning about 2400 calories between the five days. Oh, and I rest two days. I'm doing a bit of gardening/watering and such on all days, perhaps a few heavier tasks on my rest days. On my rest days I eat ~2150 and the cardio/weights days I eat ~2400 cals. I've maintained a 2lb/week loss doing this. Again, I started heavier, but my average calories for June were 2300 a day and I went from 301.8 to 293.8 on those calories. Your calories and exercise remind me of the last time I was under 300 pounds. I was eating about what you are, doing 5 days of at least an hour cardio and working a job where I walked around all day. I stopped losing weight as well, kept cutting my calories, and you know, it didn't work. I ended up making myself ill, but that's another story. So, I would: 1 - increase protein a bit (that's just a personal preference) 2 - cut back on some of the exercise 3 - increase your calories slightly If possible (weigh and) track everything you're eating. It's also possible the little things you don't count are adding up. A really good weekly reporting should rarely (if ever) contain the words 'a couple of'. I'd probably make sure that your calories in is really accurate before you change anything. I'm looking for a link about food measuring.... http://www.youtube.com/watch?v=JVjWPclrWVY It's really worth watching. |
Elisa you made me realise i had copied the wrong week off calorie king lol and btw thanks for the maths it was very interesting and i can keep an eye on things a bit better myself with that.. im sorry to confuse you all .. but it was early morning my kids had been told we were going ten pin bowling and i posted in between eating breakfast.. having a shower and brushing my teeth.. lol ..
you know after going through it all in a rational frame of mind i have realised my diet was lacking alot of things the last week or so.. becuase we had no money and had eaten most of our fresh fruit and vegtables.. i didnt get any decent food until wednesday... so I should have thought about it before posting.. but then posting and you guys have made me realise where i have gone wrong.. not enough fruit and vegetables .... i will increase my fruit and veg and protien for now and see where that goes.. and the bread too much bread.. it actually did make me constipated and maybe that is why i gained.. so i should have used my brain before i posted but i thankyou all for your answers.. oh and i just rewieghed myself.. and this now its 230 pm and im 270 pounds and i just had lunch .. so maybe i should just be more rational.. lol i was crying when i saw the scale and furious when i posted lol.. and complelty irrational and stupid.. lol i couldnt even find the right week on calorie king to put up my averages.. lol .. hey here is the other quetsion.. do we trust the labels ?? on things like bread about serving size and cal etc?? maybe im off on that if the labels are wrong??? i enter all new food into calorie king.. i dont do guess work.. but are the labels right??? |
ok i found a neat calculator in about .com.. for the 40 30 30.. im gonna aim for these..
Im gonna go for 1720 calories a day atm and then do the 40-30-30 the best i can which according to about is carbs = 172 grams--688 cals protien =129 grams--516 cals fat= 58 grams---516 cals I have now changed calorie kings goals to this.. so i can take it easy.. and not get confused.. Thanks so much everyone i really appriate it.. :) im glad you guys told me how it is.. oh and btw .. i have been on the loo all day .. today i have stuck to just fruit and veg to clear up the constipation.. and its worked a treat.. ill let you know if the scales are smiling in the morning http://walking.about.com/cs/calories/l/bldietcalc.htm which is a bit different to calories king reccomendations of [We recommend that around 50-60% of your calories should come from carbs, 15-20% from protein and under 30% from fat. ]. im starting this today ill let you know how i go :) |
I'm only happy that my math came close to the calculations you got for the 40/30/30 mix! ;)
Different things work for different people so give it a try and give it a bit of time and who knows - maybe it will the change you need. We all understand the scale frustration and about trying so hard and not seeing the results but you seem really determined and ready to plan so you have to believe that you'll find out the right formula for your success! Good luck! :D |
yeah elisa your math was great so too was your knowledge and opinion.. i really appreciate it and today i think i did pretty good
cals 1630 carbs 173.2 = 42.1 % protien 121.3 = 29.4% fat 52.2 = 28.5% im aiming for 1700 calories a day .. my exercise came to -600 cals.. 10 minutes pushups,120 minutes walking and 30 minutes elliptical im from now logging exercise on fitday and calories on calorie king so i dont get confused with it. |
I read over RealCdn's post, and I agree! Anne is my healthy weight loss hero and I missed the part of your post about your exercise.
I was 'stuck' about a month ago and my trainer and doctor both suggested I exercised a bit too much (I'm nuts about bicycling), said to cut a few days of cardio out a week and to focus more on weights. I complied and lost 7 pounds that week. Why not experiment and drop some of the aerobic sessions that take place after your epic walks? Just to see what happens. I don't know your pace, it looks like you don't mess around and I'd bet you're going at a good clip - 120-180 minutes of walking seems like plenty of exercise in itself for a day. Cut yourself a little slack and see what happens, it couldn't hurt and likely will help! |
amouse - I like the 40/30/30 idea, and I think the shake up it gives your body might be just the ticket.
I wanna add that I :love: the way you talk... :D Quote:
:lol3: You go girl!! You are working so hard, don't let the scale get you down. |
ok .. im good today.. lol..
i got back on those stupid scales and guess what.. 268. having a good day and a good clear out has put me on a 1 lb up .. much nicer then 5 i tell you ( the scales had crept up all week its wasnt a one day fluctuation.. at 5 i got mad lol).. im gonna stick to thias 40-30-30 for a while and see where it takes.. ok exercise to much.. ill drop the walks.. since it is winter here and its kinda not nice.. lol at all.. and keep the cardio.. for now.. then when we have a day that it is nice ill walk and skip the cardio.. see how that goes;) thanks everyone :) you'll are a great help |
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