I've been counting calories officially since 1/1/06. Since that time, there have only been 3 days that I have hit 1900-2000 calories/day. Most days I stay within 1200-1600. A few days I barely made it over 1100 calories.
I've only lost 5 lbs. since then. I've gained 2 back, then lost that 2, lost another 1/2 lbs. and today I'm back up that 1/2 lbs.
I'm 5'2" and right now I'm 184 lbs. I'm 41 years old. I track my calories on fitday.
I do work out, but not very intensely. I'm out of shape and have struggled with some health problems recently that prevents me from doing any type of walking for exercise.
If it's calories in vs. calories out - shouldn't I be losing?
I have started eating breakfast every day. Usually a kellogs cereal bar (90 cal) or a yogurt or a can of slim fast. I usually eat some type of salad every day. I've stayed away as much as possible from sweets, although I did have a brownie today from chick fil a.
I try to vary my calorie intake everyday. What am I doing wrong??
You probably just need to up your exercise a bit. Even if you can't walk, you can still sit down and exercise. There is a great video/dvd series called Sit and Be Fit. I know you can find it on a google search. Collage video has them too. And, it's on public television in some parts of the US. You need to build muscles to help burn the fat calories and up your metabolism. I highly recommend this tape/dvd.
The following are just ideas-thinking out loud type of thing:
What are your ratios of fat:carbs: protein? Sometimes it helps to switch them up. I find for me personally that if I stay in a range of something like 30% fat, 30% protein and 40% carbs I do best.
Also maybe try switching when you take in the majority of your calories, I do better with a substantial breakfast, 1/3 of my daily calories could easily be breakfast.
Are you actually measuring your foods or guessing? It's amazing how small a single serving of food really is.
Kathy is right, exercise intensity is really important also.
Do you feel any better? Are your clothes fitting you better yet?
I'm sure you'll be getting lots of comments soon, Friday afternoon tends to be a little slow, don't think we are ignoring you.
Sarah
Hi Tammy,
Are you taking any medications for your health issues? I'm not a doctor, and I didn't even play one on TV...but I know that some Rx have an effect on weight.
Hang in there...
I went back and looked at my average on fitday for the last week. I've average 31% Fat, 52% Carbs. and 17% Protein. I need to get my protein up.
I try to work out 3x a week on my Total Gym. I also go to Physical Therapy 2x per week for 1 1/2 hours. I only work out on my Total Gym for about 20 minutes each time.
Kathy:I bought 2 videos from Collage the other week. It's funny - they're hip hop workouts. I can't make it through the warm up yet! It did give my DS a really good laugh
Sarah:I measure my foods most times but not all. I do "eye-ball" it sometimes but mainly at work. Our lunch is catered in every day by different restaurants. I usually have a good healthy lunch but sometimes we don't - like today it was Chick fil A boxed lunches w/salad.
BetterDays:Oh Lord! I'm on more medication right now than my 77 year old Mother! I take an anti-depressant, synthyroid, BP Med (just started that) and Lipitor (my chol. is 256), plus allegra or zyrtec when needed. Sad huh? The bad thing is that most of this stuff I will have to take for the rest of my life. The doctor believes that the majority of my high cholesterol problems are inherited. Changing my diet will surely help some though.
OOOPS...that antidepressant may be what's holding you up.
I was on Lexapro for about 9 months last year (finally got off of it and now I'm taking SAM-e & feel great, but that's another story....)...well, when I was on the Lexapro I gained 20lbs in 9 months in spite of the fact that I was working out at the gym 6 days a week burning at least 500 calories each day and watching what I ate. I swear, those antidepressants area weight loss obstacle. I'm not saying that it's your problem but just watch out.
Having said all that, from reading your original post I thought your 5 lb loss from Jan 1st to Jan 27th was about right. Don't fret the fluctuations so much since I think we all fluctuate due to what we have in our digestive systems at the time and of course, water retention, the time of month etc.
Increasing your exercise duration or the intensity will always help as long as you are sure you're not over doing it.
As far as calories counting goes, I'm relatively new to that myself so I can't give much advice in that area.
I honestly do not think that ANYTHING right now-medications, food choices, etc. are holding up your weight loss. You have only been trying to lose weight for 4 weeks-and you have lost 5 pounds.
A healthy rate of weight loss is 1/2 to 2 pounds per week (tops! And the 2 pounds per week end is usually only a short lived level near the beginning when you have the most to lose!)
You have lost 5 pounds since the beginning of the month. Mind you-the month is not even over yet. This means that you are successfully losing at the correct healthy weight loss range. You are right on track-and should be proud, not worried.
I don't think you are doing anything wrong-since you are right on target of how much weight per week is healthy to lose. What I DO think is an issue, is that you are weighing in way too often. The human body fluctuates naturally a bit due to many things (menstruation, sodium, bathroom habits, etc.) and as you noticed, you may vary by a pound or so easily per day-but at the end of the week, you maintained your weight during that little yo-yo session.
Weigh in once per week-the same day per week. It is too frustrating to jump on the scale every day (or more) and deal with the 1/4 pound losses and the 1/2 pound gains. Weigh in once per week, and you are much more likely to be happy with the results.
Also, it is very common when you lose a few pounds, for your body to not lose for a week or two afterwards. Your body needs to adjust to the new composition. You lost 5 pounds in about 3 weeks, and then your body essentially maintained the next week.
Keep on doing what you are doing-just weigh in less.
Just because there is no weight loss for 1 week does not mean there is anything wrong and you need to change anything just yet-now, if it had been 6 weeks with no change at all, then there might be some tweaking to the eating plan or exercise regime to be done.
I agree with Aphil. 5 lbs in four weeks is probably above average, and probably better than you'll get for the rest of your journey. Also, try not to let the scale numbers influence you too much. It's easy for your body to be arbitrarily up 2 or down 2 lbs. I don't usually count a gain or a loss until I've seen it repeated over several weeks. I'd say if you are religiously counting everything in Fitday and working your best to exercise and challenge yourself that you just have to stick with it.
This is something you'll have to do for the rest of your life, and your exercise will probably have to get more intense and more often as well as your nutrients and foods becoming better choices for you to be able to maintain any loss. 1200-1600 seems like a wide area to average in, but I've heard others who've had lots of success with staggering their daily calorie counts. If you are using Fitday, just journal and every couple weeks go back and average and make sure you are still in a range to lose as your average calories are what matters, not necessarily the day to day. Protein is definitely something you should work on, though it's definitely not easy to start with, and will help you fill more full. Just give yourself more time and settle in your program so you know you can stick with it for the rest of your life.
Typically that's how I lose weight. Three steps forward, two steps back. Two steps forward, one step back. As long as I'm getting ahead in the journey in the long run, that's what counts!! It IS frustrating though. I weigh in tomorrow at TOPS. I'm hoping that I end up stepping forward rather than backwards. Well, I should do okay. I've stayed around 1800 calories every day and drank at least 64 ounces of water each day.
Honey, you've lost 5 pounds in less than a month's time. That's wonderful. If you're gonna stress out over these fluctuations every time, you're gonna drive yourself crazy.
Also, 1/2 pound? Stop worrying about 1/2 pound. Get away from those scales. Weigh yourself once a week, in the morning, after you've gone to the bathroom and before you've eaten. And that's it. After that, put the scales away and don't even look at them again until next week.
Safe weight loss is 1-2 pounds a week. And you're doing that. Keep up with what you're doing and don't sweat the small stuff. Too often we get impatient and want to see immediate results (which I think you've already accomplished) and when we don't see the results we want, exactly, we give up. At this rate you're gonna end up throwing in the towel. Stop it!
I have went back on Fitday and looked at my averages. You all are totally right. I'm losing at a safe rate. I'm eating better. I'm more aware of what I eat and when I eat it. I definately need to stop obsessing.
I think I have been comparing my weightloss to a co-workers too. She is doing WW and weighs close to my weight of 184. She's lost 16 lbs. already. But I have to remember that everyone is different.
I'm trying to work on getting my protein up. That's been hard for me. I've got to try and get some cardio going too. I think that would help, but I'm not sure what to do cause I can't walk right now and can't walk on the treadmill. Any suggestions?
Thanks again for all of your feedback. It has helped me get through this mental slump.
I would lower my carbs, and increase my protein if I were you. Those of us who have done low carb diets, believe that too many carbohydrates make it more difficult to lose, and this is regardless (usually) of how many calories you are consuming.
There are reasons for this. Carbohydrates cause a release of insulin, which converts the carbs into blood sugar. Too much blood sugar at once and some of it gets stored as fat. Keep your carbs high all the time, and you never have a chance to lose that stored energy (fat). Carbs can make you more hungry too. For me, they cause a rise in blood sugar that feels fantastic, and then about two hours later I'm either feeling lazy and sleepy or I'm hungry again. Eating more protein prevents those blood sugar spikes and then drops and you aren't as hungy over all.
Well, I believe that a balanced diet is what is most important. I definitely believe protein should be eaten at every meal, but I don't believe that carbs should be cut out. I think carbs have gotten a really bad rap with the popularity of low carb diets-but I think that with that, good carbs have gotten lumped in with the bad ones.
Yes, there are a lot of carbs out there that do make you fat. Low nutrition, sugar laden carbs are not only void of nutrition, but they can increase cravings for more of the same later in the day. But-Twinkies, sugary cereals and white rice are not in the same league as fruits, vegetables and whole grains.
I think it is more important, rather than saying to just "cut carbs", to think about what kind of carbs you are eating, and make healthier choices.
One of the reasons that calorie counting is successful for so many people, is because no food is "forbidden". If you really want something, you should have it now and then, but in a small, reasonable portion. This keeps you from feeling deprived, and that is the only reason CCounting works for me.
Totally Frustrated!!!!
I take an anti-depressant, synthyroid, BP Med (just started that) and Lipitor (my chol. is 256), plus allegra or zyrtec when needed. Sad huh? The bad thing is that most of this stuff I will have to take for the rest of my life. The doctor believes that the majority of my high cholesterol problems are inherited. Changing my diet will surely help some though.
