Weight not budging

[Emerald1486]

I'm getting frustrated. I have been working out for 2 weeks, being better about what I eat, and the scale has not gone down. If anything it has gone up!
I sometimes wonder if it's because I have Mirena, or if it's because I'm 30. I'm about 50lbs above where I "should" be, 30lbs above where I want to be. So it isn't like I have very little to use. 
I'm trying not to get frustrated or let it get me down, but its getting harder. 
I am noticing my endurance and energy levels are getting better though so that is something. 

[celeste]

Have you taken your measurements? The scale can be deceiving.

Also, it usually takes my body about 6 weeks to start responding to a new exercise program. I think the increased activity and change in food is a shock to the system. Stick with it and I'm sure you'll see results

[winecat]

Are you eating too little?

[cuddlyevil]

It's only been two weeks, give it a little longer.

[Emerald1486]

Jan 18, 2015 12:27:28 GMT -5 celeste said:

Have you taken your measurements? The scale can be deceiving.

Also, it usually takes my body about 6 weeks to start responding to a new exercise program. I think the increased activity and change in food is a shock to the system. Stick with it and I'm sure you'll see results

I took measurements a week ago. I am waiting another week until I take new measurements.

That is a good a point. This workout is more intense than my body is used to

[Emerald1486]

Jan 18, 2015 12:36:22 GMT -5 winecat said:

Are you eating too little?

I don't think so. I try to keep my calories between 1200 and 1500 a day. Sometimes I go over, but I try not to do that more than once a week

[winecat]

Jan 18, 2015 13:25:15 GMT -5 Emerald1486 said:

Jan 18, 2015 12:36:22 GMT -5 winecat said:

Are you eating too little?

I don't think so. I try to keep my calories between 1200 and 1500 a day. Sometimes I go over, but I try not to do that more than once a week

I'm guessing that is too little.  Your body goes into starvation mode and will hold onto everything.

[1confused1]

Are you on an AD? I'm pretty sure that is what is holding up my ability to lose weight. Well, and the wine.

[Emerald1486]

Jan 18, 2015 13:42:39 GMT -5 1confused1 said:

Are you on an AD? I'm pretty sure that is what is holding up my ability to lose weight. Well, and the wine.

No. I only have Mirena IUD and take vitamins

[Emerald1486]

Jan 18, 2015 13:40:13 GMT -5 winecat said:

Jan 18, 2015 13:25:15 GMT -5 Emerald1486 said:

I don't think so. I try to keep my calories between 1200 and 1500 a day. Sometimes I go over, but I try not to do that more than once a week

I'm guessing that is too little.  Your body goes into starvation mode and will hold onto everything.

I might try upping my calories and see what happens too....

[winecat]

Jan 18, 2015 13:52:07 GMT -5 Emerald1486 said:

Jan 18, 2015 13:40:13 GMT -5 winecat said:

I'm guessing that is too little.  Your body goes into starvation mode and will hold onto everything.

I might try upping my calories and see what happens too....

There is someone who has posted a few articles about figuring out the number of calories you need to maintain, lose, etc..  It's much more scientific and uses your current weight, activity level, etc. in a more accurate manner than MFP, etc..  Her name is something like "missusyankee."  Hopefully she will see your post.

[glitzyglow]

Maybe more proteins/veggies instead of counting calories? I notice faster changes when I stick to protein heavy dishes and I am fuller throughout the day and naturally tend to eat less then.

[Emerald1486]

Jan 18, 2015 13:00:48 GMT -5 cuddlyevil said:

It's only been two weeks, give it a little longer.

I know. I've just been feeling frustrated. I hoped I would see something by now.

[cuddlyevil]

Weight loss is a game of patience. It's easy to get frustrated, but that's when you need to push through. It will start showing soon.

[bullygirl979]

I wouldn't go by the calories that MFP suggests. Google TDEE and figure out your calories from that. FWIW, the first few weeks I work out, the scale doesn't budge either.

[Deleted]

I agree with glitzyglow are those calories clean and lower in carbs? I'm not anti carbs but I try and keep it minimal. Are you getting plenty of fat? I agree that it may not be enough either. I'm better around 1800 calories. Also I'm always surprised how little working out matters for me personally in weight loss. High cardio/calorie burners end up making me crazy hungry and really hard to stick with my calorie counting. I'm better off focusing most on strength type activities with 20 minute cardio a few times a week. But I realize all people are different.

[Emerald1486]

Jan 19, 2015 10:50:54 GMT -5 bullygirl979 said:

I wouldn't go by the calories that MFP suggests. Google TDEE and figure out your calories from that. FWIW, the first few weeks I work out, the scale doesn't budge either.

Found a calculator and chose desk job for the activity level.

It said my BMR is 1678 calories/day and my TDEE is 2013 calories/day

[Emerald1486]

Jan 19, 2015 10:58:35 GMT -5 @pdx18 said:

I agree with glitzyglow are those calories clean and lower in carbs? I'm not anti carbs but I try and keep it minimal. Are you getting plenty of fat? I agree that it may not be enough either. I'm better around 1800 calories. Also I'm always surprised how little working out matters for me personally in weight loss. High cardio/calorie burners end up making me crazy hungry and really hard to stick with my calorie counting. I'm better off focusing most on strength type activities with 20 minute cardio a few times a week. But I realize all people are different.

I do eat a fair amount of whole grain pasta and I try to fill it with veggies and protein. Just easier for me to make and store for lunches for work for a week. 

[Emerald1486]

Jan 18, 2015 14:02:48 GMT -5 glitzyglow said:

Maybe more proteins/veggies instead of counting calories? I notice faster changes when I stick to protein heavy dishes and I am fuller throughout the day and naturally tend to eat less then.

I know I need to increase my protein intake. I just haven't figured out easier ways to do that with my lunches

[bullygirl979]

Jan 19, 2015 10:59:00 GMT -5 Emerald1486 said:

Jan 19, 2015 10:50:54 GMT -5 bullygirl979 said:

I wouldn't go by the calories that MFP suggests. Google TDEE and figure out your calories from that. FWIW, the first few weeks I work out, the scale doesn't budge either.

Found a calculator and chose desk job for the activity level.

It said my BMR is 1678 calories/day and my TDEE is 2013 calories/day

So, your BMR is 1678. This is what your body burns just by being alive. They recommend that you eat 75-80% of your TDEE to lose weight. That would be 1500-1600 calories a day. If you are eating 1200-1500, your body may be going in to starvation mode, which would cause it to hang on to the extra pounds.

Try upping your calories intake to 1500-1600 and see what happens.

Also, if you stick with this method, as you lose weight you will need to figure out your new BMR/TDEE based on your new weight. Make sense?

[bullygirl979]

Do you feel comfortable sharing a typical day's meal plan? That might help to give you suggestions.

[Emerald1486]

Jan 19, 2015 11:02:59 GMT -5 bullygirl979 said:

Jan 19, 2015 10:59:00 GMT -5 Emerald1486 said:

Found a calculator and chose desk job for the activity level.

It said my BMR is 1678 calories/day and my TDEE is 2013 calories/day

So, your BMR is 1678. This is what your body burns just by being alive. They recommend that you eat 75-80% of your TDEE to lose weight. That would be 1500-1600 calories a day. If you are eating 1200-1500, your body may be going in to starvation mode, which would cause it to hang on to the extra pounds.

Try upping your calories intake to 1500-1600 and see what happens.

Also, if you stick with this method, as you lose weight you will need to figure out your new BMR/TDEE based on your new weight. Make sense?

It does, thank you  

[Emerald1486]

Jan 19, 2015 11:04:46 GMT -5 bullygirl979 said:

Do you feel comfortable sharing a typical day's meal plan? That might help to give you suggestions.

Breakfast.... I used to not eat breakfast because I wasn't hungry. It was typically a breakfast shake. Now, I try to do a scrambled egg sandwich on whole grain toast on the weekends. During the week its been something quick and easy like a hard-boiled egg and maybe toast with jelly. On the chance I have it, my preference is cottage cheese with grapes.
If I'm hungry mid-morning I will have a serving of something like Triscuits or Wheat Thins

Lunch this week is going to be spaghetti with spaghetti sauce, and onions and spinach added to it. I think I may put some diced chicken in it too since I couldn't find my ground sausage this weekend. I typically have 2 pieces of Dove chocolate for dessert. 

Mid afternoon snack is occasional, and its the same thing as mid-morning. 

Dinner is usually at my parents since they watch DS (otherwise by the time I get home, dinner made and ate it's time for DS to go to bed). This way, DS and I get our time together. My mom has been pretty good about making things healthier since all 4 of her kids are trying to be healthier. Tonight is her steak stromboli, light on the cheese. I will have a small piece because it is so filling. Dinner is usually a protein, a veggie, and a starch. 

[Deleted]

Seeing your menu you have a lot of processed carbs, even if they do have whole grain. Here are some suggested tweaks.

I love a green smoothie in the morning with some protein powder or you could do that with an egg on the side. I'd ditch the bread here.

For snack get rid of the crackers. Try an apple with cheese or veggies and hummus.

Lunch I get wanting easy, so sub out the pasts for spaghetti squash (also be careful about the amount of sugar in the tomato sauce). Adding chicken is a great idea here.

Mid afternoon snack if you have one make sure it has protein

Dinner sounds good. Just make sure your starch is giving you the most impact like yams or brown rice.

And I'd keep the dove chocolate. You gotta live a little:)

[lexxasaurus]

What are your workouts? Heavy lifting will boost your metabolism, continue burning calories after you are finished working out. A lot of friends I have stick to cardio only and that's a mistake.

Good advice on finding out your TDEE and BMR. That is a great first step. Also, make sure you're getting enough fats/carbs/protein. Protein is especially important. If you're working your muscles and not giving them the correct fuel to rebuild, you will see no gain and likely plateau.

Every body is different. It does take playing a bit with exercise and food and 2 weeks isn't very long so your body may still be in adjustment phase. I HIGHLY recommend taking measurements over weighing and don't get discouraged if you don't lose right away. Doing in the right way and gaining strength and health is going to be worth it!

[glitzyglow]

For lunch you may consider swapping out your lunch for something more protein-heavy. Lately I've been taking salad loaded with baked chicken or leftovers that have lots of protein (I made Osso-Buco style chicken last week and ate it most of the week). For me, I've noticed that lunch will make-or-break my day, so I'm making a huge effort to up the protein. If I have a protein-packed lunch, I'm not starving at dinner and I tend to eat less at dinner. I've also added yogurt to my lunch or if I'm full I eat it as an afternoon snack since I need some dairy in my life.

For breakfast, I actually have been trying to make it a bigger meal. So far my favorites have been oatmeal made with almond milk with banana, peanut butter, and almonds in it, or turkey bacon and a fried egg (no oil) with salsa and avocado on toasted bread. Sometimes I make a casserole on Sundays so I can just heat up a portion in the morning.

I'm trying to make dinners lighter. Last night I made beef stew that was super heavy with celery, carrots, and onion and I stopped myself at one bowl. The night before I baked two chicken breasts because I was feeling extra hungry and ate it on top of spinach with carrots and cherry tomatoes. If I need to splurge at dinner, I try to do it through protein and not carbs.

I'm not an expert by any means, but I'm finding that this seems to be helping me! Good luck!

[Emerald1486]

Jan 19, 2015 11:39:53 GMT -5 lexxasaurus said:

What are your workouts? Heavy lifting will boost your metabolism, continue burning calories after you are finished working out. A lot of friends I have stick to cardio only and that's a mistake.

Good advice on finding out your TDEE and BMR. That is a great first step. Also, make sure you're getting enough fats/carbs/protein. Protein is especially important. If you're working your muscles and not giving them the correct fuel to rebuild, you will see no gain and likely plateau.

Every body is different. It does take playing a bit with exercise and food and 2 weeks isn't very long so your body may still be in adjustment phase. I HIGHLY recommend taking measurements over weighing and don't get discouraged if you don't lose right away. Doing in the right way and gaining strength and health is going to be worth it!

I'm doing the true beginner workout on Daily Burn. Just started phase 2. There is one day where it will be all Core workouts, next will be Stability & Mobility, next day is Strength with some Cardio Blast. Do each one twice a week and then there is a rest day. The first week I was super sore all week, but I still did the workouts. I'm getting less sore and I've noticed the soreness is when we focus on a new muscle group. Like right now, my glutes are really sore. 

[Emerald1486]

Thanks for the help and encouragement everyone

So, try to add in more fruits to my diet. I keep fruit in the house, but it's usually DS that gets it. Apples and bananas are the staples. Sometimes I'll get grapes too
Try to find better sources of protein, and recipes for easy protein rich lunches. Preferably something I can make and spread out over the week.
Make better breakfasts too.
And... just chill out and give it some time to work.

[bullygirl979]

I totally agree with @pdx18. Your diet is still a little carb heavy and still a little processed food heavy.

Definitely eat breakfast. Eggs are a great choice, but I would eat more than 1. 1 isn't a lot of protein.
One of my fav work day breakfasts is oatmeal (not the instant kind). I make it in the microwave with milk (for protein) while I finish getting ready in the morning. Add some cinnamon and and some vanilla extract and viola. Sugar free, healthy breakfast.

Skip the crackers for a snack. pdx gave great suggestions. I also like plain greek yogurt with some fruit (usually frozen cherries) and clean, homemade granola.

I usually try for 40% carbs, 30% fat (the healthy kinds) and 30% protein. Most of my carbs come from veggies and fruit.

Also, like pdx mentioned, if you are eating processed foods (which hey, most of do from time to time) check the sugar content and the ingredient list. You wouldn't believe how many foods have added sugar in them.

Speaking of sugar, can you cut the dove chocolate down to 1 piece?

[Deleted]

Emerald1486 I actually would try to add more veggies not fruit. Fruit is okay but it is a lot of sugar so I try to limit it to one or two servings.