I'm really frustrated. I've been diligent-keeping track of my caloric intake (always under 1600, usually under 1400 a day) and my fat intake is low. I go to the gym 5 days a week and do a minimum of 30 mins moderate to high intensity cardio (45 mins on the days I don't do weight training.) I walk 45-60 minutes at a moderate pace on the weekends. Plus I walk 15 mins to work everyday and always take the stairs.
The scale hasn't budged, my clothes aren't any looser and I figure what's the point of doing all this if I get no results for all my effort.
And I feel worse reading about everyone else's successes (happy for them, angry for me) because I don't seem to be having any.
I don't know what to do. Maybe I should just give up on it all. I can't even lose a little & hit a plateau to get over! ARGH!

Hey OwlMonkey - Something doesn't add up, you are right. I wonder what you are eating for your 1600 calories...Calorie counting doesn't work for me because it doesn't take into consideration the carbs, fiber, and sugar.

Have you every tried the points system that WW does?

What is the moderate to high cardio? Jogging or just fast walking?

Well, here's my advice:

At 230 lbs and doing 30 mins of cardio, plus all the other daily activity - 1400 calories or less is NOT ENOUGH FOOD.

You're starving your body and it's holding on to everything you have for dear life.

You also say your fat intake is low - what do you mean by low? If you're not getting at lest 20% of your calories from fat, you could be further stalling your weight loss. Despite what magazines and fad diet books will tell you, your body NEEDS healthy fats.

Honestly I started losing at the same weight as you and was losing steadily on 1800 calories a day. I didn't drop down to 1500 calories until after I dropped into the 170s and hit a plateau.

I'd suggest raising your calories and really concentrating on WHAT you're eating as well as the calorie level you're meeting. Make sure you're consuming a lot of veggies and fruit, lean proteins, and complex carbs. Try to get your healthy fats (things like olive oil and avocado and nuts/nut oils) up to about 25% of your calories.

I think you'll see a difference.

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Actually, it can take all of those into consideration - I make sure to manage my macros while counting cals. The thing is that calorie counting isn't a "system" ... it requires that the person doing the counting educate themselves about the nutritional value of their food.

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i also think your calories are too low... what made you pick that range?

Keep tweaking, it can take a while to find what works for your body, and some people are slow starters. The idea that everyone loses fast in the beginning and slow later on, isn't true for everyone.

How long have you been at this? If you haven't seen even an initial loss from severely dropping calories and increasing exercise for at least a month, you might consider seeing a doctor for thyroid and metabolic blood tests. If you have a thyroid problem, diabetes or insulin resistance they can reduce metabolism.

If you've been at this less than a month, it's also possible that normal fluctuations are hiding the weight loss. I can gain up to 10 lbs with PMS/TOM.

Your calories do seem terribly low, though it seems to me a little unusual that starvation mode would kick in immediately (unless you've been on thousands of diets in the past, then it's very common to be a slow starter. I definitely am, as I've been dieting most of the last 36 years and I've become insulin resistant). Then again, when you exercise intensely, you build muscle by slightly damaging the muscle. The muscle-building repairs, are what increase and strengthen muscles, but many people seem to gain water weight during the process of repairing and building muscle. So you might be losing fat, and retaining water while building muscle.

I think it's too early to tell. Just keep tweaking and you'll find what works for you.

Since I'm in agreement with the other ladies here I'm going to only address one thing:

Let's play pretend. Let's pretend you really do give up over this stall. A year or two from now, perhaps 10 or more pounds heavier, what would you be thinking? "At least if I had stuck with it I wouldn't have gained anymore weight."

Not only that, but eating good food in the right portions helps in more ways than just reducing our waistlines. It feels good to eat right & exercise. Eating right & exercising, even when the scale shows no difference, keeps us healthier.

You're at a crossroads. One path leads to old habits, and it looks easier but that's only because it's all downhill if you know what I mean. The other path is a climb, but you are closer to the top from here where you stand now than where you will be if you take the other road.

Just an update-I didn't choose the calorie range-I only eat when I'm hungry, stop when I'm full and record the calorie/fat content-I average about 1500 calories a day. (Perhaps i should have had that cake on Monday?)
For cardio I do the elliptical (25-30 min) & stationary bike (15-20 min) to total 45 or 30 eliiptical plus 20 light to moderate weight (free weights & a stack system.) I was fairly fit from the last time I lost weight, I just think it way harder to lose these regained pounds.
My melodrama is probably due to some work stress. Thanks for the advice everyone, keep it coming!

If you can't eat like this and get enough calories then just add some more good fat, like some peanut butter.

Well, people can tell you, "eat more" "eat less" "try this or that"--but the fact is, you have to find out for yourself what will work.

That means if what you're doing isn't bringing about weight loss, you need to change something.

The place I would start first, is to make sure you are weighing/measuring all your foods correctly. Salad dressing? How much in Tablespoons? 4 ounces of chicken, on a scale? Is it breaded, fried, broiled? Count everything, every time--and don't estimate. Make sure you know what a "serving size" really is in the nutrition panel on packaged foods.

My guess is that you are somehow eating more than you think. Alternatively, it may be that some of the other folks are right, and you need to be eating more. We can't tell you which it is... you'll just have to try something! And try it for two weeks.

FitDay is the tracking tool I use, but there are many tools and ways to count calories.

I hope you have success soon!

Jay

First of all, it sounds like you aren't measuring your food. If you aren't measuring (or more accurately weighing) then I guarantee your calorie counts are off. You could be overestimating or underestimating.

Second, stress can cause your body to hang onto fat.

I too am curious just how low your fat is. Low fat is not really the way to go. Your body needs good fats to function properly. I know for myself, I shouldn't dip below 25% fat (30% is better and I don't worry if it's higher) because when I dipped below 25% for a long period of time, I lost hair, my skin look awful, and I didn't feel too good either.

Update: I weigh and portion all my foods that aren't single serving items. My fat level is between 25-30% of my total caloric intake per day. I think I must have been a slow starter.
This morning, in full PJs (I normally weigh in the birthday suit) the scale indicated a 4-6 lb loss. Unfortunately the only thing looser fitting is my ring!

Congrats!!!

That counts! Bodies lose in weird ways. One week or month it will be in your waist, another in your ankles, another in your face.