First, when I start an exercise routine, even a light one, I tend to stall on the scale. My body literally holds on to water weight very easily and causes the scale to stay the same or inch up. But usually after the third week it levels back out and I start to lose again. Sometimes starting a workout routine at the same time as a new way of eating is the worst for my mental sanity. But I usually do start them both at the same time because I know it's good for me.
Second, I agree about the carbs. I know some people can eat lots of them and lose fine, but many people need to trim them a little or a lot to see better weight loss. If you want to add fruit, try to avoid bananas and grapes and choose berries instead. They are lower on the GI scale. But rather than fruit, try upping some protein. What about a snack of cheese and almonds or a hard boiled egg? Or an apple with almond butter? Or kale chips and greek yogurt? I liked the idea above about granola too.
For an easy breakfast, make egg "muffins" ahead for the week by mixing your favorite veggies and meats in with eggs and cooking in muffin liners. Or make a quiche. Or overnight oats.
It's hard not to be frustrated when the scale isn't moving. I definitely feel your pain. It sounds like you are doing great so far though and it will all eventually show up on the scale. ((hugs))
It's not unusual when starting a new workout routine to retain fluid--your muscles need it to repair. It usually goes away in 2-4 weeks. If your BMR is 1700, 1200-1500 is not enough calories; it should be the minimum number of calories you eat in a day--that's what your body would need to maintain all normal functions if you were in a coma. Go below that for too long and you lose energy, your hair falls out, your nails become brittle, and you become more likely to binge, which is a huge demotivater. You don't need to starve yourself to lose weight. Slow and steady--you didn't gain it all in two weeks, you won't lose it all in two weeks.
I ate 2400 calories yesterday and still had a deficit (I use a Body Media Fit). Eat! Eat whatever you want! I had 500 calories of Nutella yesterday. Is it healthy? No. Does it make me happy? Yes. Eat what you like and you'll be more likely to stick to your diet. No food is off limits as long as you can make it work number wise.
I agree that a treat now and then is good, but I gotta disagree with dirtyred and eating whatever you want as long as the numbers work. Eating fuels your body and provides you with much needed nutrition. I try to avoid empty calories at all costs because it's just not good for your body (health wise, not weight lose wise). Also 2400 calories with a deficit is really high and I don't think what most people have that to work with. I just wouldn't have room to eat 500 calories of Nutella and still fuel my body. This is a huge reason I'm not big on calorie counting or programs like weight watchers. Too many people try to cheat the system so they can eat whatever they feel like but aren't focused on what is good and nutritive to their body. Just a random rant.
Post by Emerald1486 on Jan 20, 2015 16:25:55 GMT -5
I went grocery shopping (with a sick DS since we were getting his medicine there too) and I picked up eggs since I ran out, plenty of fruits for me and DS (bananas, apples), salad fixings, cheese sticks, and some frozen vegetables to make with my lunches.
I will echo some of the previous posts on more protein and veggies with less carbs and processed stuff. Every single persons body is different, so you will have to play around with it to see what works for you, but I find staying within a calorie range and tracking my macros (protein, fat, carbs) makes way more difference than tracking just calories. Do you use MFP? They have a nutrition tab or a little pie chart looking thing in the dairy function that breaks down the macros, I think they have it set to 50% or 60% carbs as the default which is wayyy to high for a lot of people. I aim for 35%-40% carbs, 30% fats and 30%-35% protein.
I am always in a hurry in the morning so I make my coffee and drink a protein shake and some berries, I eat greek yogurt, hard boiled eggs and string cheese for snacks, lunch is usually leftovers from dinner or veggies and chicken. Dinner varies quite a bit but is usually a protein, a little starch and veggies. I have to have something sweet, so I go to a fancy chocolate store and get imported dark chocolates where one or two squares is enough.
I will echo some of the previous posts on more protein and veggies with less carbs and processed stuff. Every single persons body is different, so you will have to play around with it to see what works for you, but I find staying within a calorie range and tracking my macros (protein, fat, carbs) makes way more difference than tracking just calories. Do you use MFP? They have a nutrition tab or a little pie chart looking thing in the dairy function that breaks down the macros, I think they have it set to 50% or 60% carbs as the default which is wayyy to high for a lot of people. I aim for 35%-40% carbs, 30% fats and 30%-35% protein.
I am always in a hurry in the morning so I make my coffee and drink a protein shake and some berries, I eat greek yogurt, hard boiled eggs and string cheese for snacks, lunch is usually leftovers from dinner or veggies and chicken. Dinner varies quite a bit but is usually a protein, a little starch and veggies. I have to have something sweet, so I go to a fancy chocolate store and get imported dark chocolates where one or two squares is enough.
I have an MFP account but I have not used it in awhile. Coffee is almost always a morning staple. I do use some creamer but I try not to put any sugar in it.
I LOVE dark chocolate. The Dove chocolates I have are dark chocolate.
I went grocery shopping (with a sick DS since we were getting his medicine there too) and I picked up eggs since I ran out, plenty of fruits for me and DS (bananas, apples), salad fixings, cheese sticks, and some frozen vegetables to make with my lunches.
Try roasting some of the winter veggies that are in season and cheap right now. They are delicious and way more satisfying than salad and frozen veggies. Make sure and roast them in a healthy fat.
I will echo some of the previous posts on more protein and veggies with less carbs and processed stuff. Every single persons body is different, so you will have to play around with it to see what works for you, but I find staying within a calorie range and tracking my macros (protein, fat, carbs) makes way more difference than tracking just calories. Do you use MFP? They have a nutrition tab or a little pie chart looking thing in the dairy function that breaks down the macros, I think they have it set to 50% or 60% carbs as the default which is wayyy to high for a lot of people. I aim for 35%-40% carbs, 30% fats and 30%-35% protein.
I am always in a hurry in the morning so I make my coffee and drink a protein shake and some berries, I eat greek yogurt, hard boiled eggs and string cheese for snacks, lunch is usually leftovers from dinner or veggies and chicken. Dinner varies quite a bit but is usually a protein, a little starch and veggies. I have to have something sweet, so I go to a fancy chocolate store and get imported dark chocolates where one or two squares is enough.
I have an MFP account but I have not used it in awhile. Coffee is almost always a morning staple. I do use some creamer but I try not to put any sugar in it.
I LOVE dark chocolate. The Dove chocolates I have are dark chocolate.
You may want to log a week's worth of meals to get a baseline. I made a breakfast the other day that I felt was "normal" for me. I was agahast when I logged it in and it was 550 calories. I would have guessed closer to 300.
I have an MFP account but I have not used it in awhile. Coffee is almost always a morning staple. I do use some creamer but I try not to put any sugar in it.
I LOVE dark chocolate. The Dove chocolates I have are dark chocolate.
You may want to log a week's worth of meals to get a baseline. I made a breakfast the other day that I felt was "normal" for me. I was agahast when I logged it in and it was 550 calories. I would have guessed closer to 300.
Yeah - I am horrified at how many calories I must have been eating before I restarted tracking a few weeks ago. I feel like I've cut back a lot and I'm still struggling to stay within my MFP calories. Imagine when I was just eating whatever I wanted...
You may want to log a week's worth of meals to get a baseline. I made a breakfast the other day that I felt was "normal" for me. I was agahast when I logged it in and it was 550 calories. I would have guessed closer to 300.
Yeah - I am horrified at how many calories I must have been eating before I restarted tracking a few weeks ago. I feel like I've cut back a lot and I'm still struggling to stay within my MFP calories. Imagine when I was just eating whatever I wanted...
Right? That 250 extra calories times 2-3 more meals = a wholeeee lot!
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?
I'm confused. If the BMR is what your body needs to stay alive, doesn't eating below the BMR cause your body to go into "starvation mode"?
Post by mrsukyankee on Jan 25, 2015 13:52:44 GMT -5
Lurker here: My guess is that you started a new workout routine. When you do that, your muscles tend to hold onto water. It can last for up to two weeks. I also suggest that you make sure you are weighing all your solid food - cups and the like are bad measurements and people tend to under-estimate the calories they are taking in.
When figuring out your TDEE make sure you also include any activity outside of just working out - if you have kids or you have an active job, that would push up your activity level. Don't take more than a 15% deficit, and realise that only if you have above 50 lb to lose should you be aiming for 2 lb a week, 1 lb a week for 20-50 lbs and 1/2 lb a week for under 20 lb to lose. That way you keep more of the muscle you have while losing body fat.
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?
I'm confused. If the BMR is what your body needs to stay alive, doesn't eating below the BMR cause your body to go into "starvation mode"?
There really is no such thing as "starvation mode." If you don't get enough calories, you're going to lose weight. The Auschwitz survivors were starved, and they were skin and bones when rescued. Your metabolism might slow down because you'll probably be too tired to do your regular activities (adaptive thermogenesis), and that's what some people mean by "starvation mode." If your body doesn't get certain nutrients from food, it will take them from the normal turnover of body tissue--your bones are always being broken down and rebuilt, so if you don't get enough calcium to rebuild, you body uses that calcium for other functions and oops, thinning bones. Same with muscle--if you don't give your body the protein it needs, you lose muscle mass (and your heart is a muscle), your hair will start to fall out, etc.
I'm confused. If the BMR is what your body needs to stay alive, doesn't eating below the BMR cause your body to go into "starvation mode"?
There really is no such thing as "starvation mode." If you don't get enough calories, you're going to lose weight. The Auschwitz survivors were starved, and they were skin and bones when rescued. Your metabolism might slow down because you'll probably be too tired to do your regular activities (adaptive thermogenesis), and that's what some people mean by "starvation mode." If your body doesn't get certain nutrients from food, it will take them from the normal turnover of body tissue--your bones are always being broken down and rebuilt, so if you don't get enough calcium to rebuild, you body uses that calcium for other functions and oops, thinning bones. Same with muscle--if you don't give your body the protein it needs, you lose muscle mass (and your heart is a muscle), your hair will start to fall out, etc.
I thought the reason it was called "starvation mode" is because your body thinks it is starving and that's why if you eat too few calories you don't lose weight?
Lurker here: My guess is that you started a new workout routine. When you do that, your muscles tend to hold onto water. It can last for up to two weeks. I also suggest that you make sure you are weighing all your solid food - cups and the like are bad measurements and people tend to under-estimate the calories they are taking in.
When figuring out your TDEE make sure you also include any activity outside of just working out - if you have kids or you have an active job, that would push up your activity level. Don't take more than a 15% deficit, and realise that only if you have above 50 lb to lose should you be aiming for 2 lb a week, 1 lb a week for 20-50 lbs and 1/2 lb a week for under 20 lb to lose. That way you keep more of the muscle you have while losing body fat.
This is really interesting. I'm pretty sure I've been dieting wrong my whole life.
This is really interesting. I'm pretty sure I've been dieting wrong my whole life.
I became part of the Eat More 2 Weigh Less site and am now a moderator on their forum. I've lost close to 20 lb and kept it off for six months so far. Trying to now lose a bit more body fat so only have my deficit set for 10% (which means I get to eat about 2000 calories - yup, dieting on 2000 calories). Come check it out if you like.
There really is no such thing as "starvation mode." If you don't get enough calories, you're going to lose weight. The Auschwitz survivors were starved, and they were skin and bones when rescued. Your metabolism might slow down because you'll probably be too tired to do your regular activities (adaptive thermogenesis), and that's what some people mean by "starvation mode." If your body doesn't get certain nutrients from food, it will take them from the normal turnover of body tissue--your bones are always being broken down and rebuilt, so if you don't get enough calcium to rebuild, you body uses that calcium for other functions and oops, thinning bones. Same with muscle--if you don't give your body the protein it needs, you lose muscle mass (and your heart is a muscle), your hair will start to fall out, etc.
I thought the reason it was called "starvation mode" is because your body thinks it is starving and that's why if you eat too few calories you don't lose weight?
If you eat fewer calories than you burn, you are going to lose weight, period. Fat, plus some bone and muscle if you're not careful. The weight loss may not show up on the scale because of water retention (PMS, high sodium intake, new workout), or your deficit isn't as large as you think because of inaccurate calorie count (not weighing food, guessing on portion sizes or estimating calorie counts) or not moving around as much as before.
Think of your body like your car--your car doesn't automatically more fuel efficient if there isn't enough gas in the tank, and neither does your body.
This is really interesting. I'm pretty sure I've been dieting wrong my whole life.
I became part of the Eat More 2 Weigh Less site and am now a moderator on their forum. I've lost close to 20 lb and kept it off for six months so far. Trying to now lose a bit more body fat so only have my deficit set for 10% (which means I get to eat about 2000 calories - yup, dieting on 2000 calories). Come check it out if you like.
Ditto this. You don't have to starve yourself to lose weight. In fact, too restrictive eating makes you more likely to binge, which makes you feel bad about yourself and makes you more likely to give up.
I thought the reason it was called "starvation mode" is because your body thinks it is starving and that's why if you eat too few calories you don't lose weight?
If you eat fewer calories than you burn, you are going to lose weight, period. Fat, plus some bone and muscle if you're not careful. The weight loss may not show up on the scale because of water retention (PMS, high sodium intake, new workout), or your deficit isn't as large as you think because of inaccurate calorie count (not weighing food, guessing on portion sizes or estimating calorie counts) or not moving around as much as before.
Think of your body like your car--your car doesn't automatically more fuel efficient if there isn't enough gas in the tank, and neither does your body.
I get what you're saying. The only time I've lost a decent amount of weight was when I didn't count calories but kept to clean eating. I weigh food for a living so I'm pretty good at estimating but I also prefer to be exact, so I do weigh food if I'm trying to cut calories. I've had a food scale for years. I'm guessing clean eating was lower calories than I had been eating but not as low as what I'd previously tried so I had more success.