Fitness Minutes: (162,458)
10,861 9/2/13 9:07 A
I agree that the answer may be in your food. Healthy living is 80% nutrition, 20% exercise. You can't out exercise a crappy diet but you can also be eating too little to support exercise. It looks like your nutrition and fitness trackers are private. I would encourage you to publicize that and allow fellow SP members to look at it. People usually provide really helpful hints.
What are you drinking? You mentioned you've given up soda, but what did you replace it with? Are you drinking enough water?
Sorry if this is a little TMI for anyone...
My doc doesn't go by the 8 glasses, she always tells us to pay attention to your body for signs of dehydration. Is your skin dry? Is your pee more orange than hay colored? Are you constipated? If you answered yes to those, you might be dehydrated which could be part of the problem when it comes to the scale.
My other suggestion would be to add more fiber -- even if it is in the form of a couple of fiber gummies. Making sure that you stay regular is important.
Fitness Minutes: (73,823)
3,212 8/31/13 7:20 P
I would bet you anything that you are eating too many carbs and not getting nearly enough protein. I am about your age/size and I will not lose any weight, ever, if I consume more than 125G/day of carbs--even if I am otherwise eating well and burning 800-900 calories a day. I rarely lose unless I am at or under 100 G/day.
How many carbs are you consuming? How many of those are from refined sources? Are you running the nutrition feedback reports every day to see how your macronutrient percentages are adding up?
Edited by: AZULVIOLETA6 at: 8/31/2013 (19:24)
Fitness Minutes: (2,155)
1,236 8/31/13 2:49 P
I'm going to go against the grain a bit here from my considerable experience with Indian vegetarian food and suggest that the OP may actually be eating much more than he thinks he is. Regardless, I think there's no substitute, when puzzled like this, for at least a little bit of strict calorie tracking so as to get a firm grasp on exactly what's being taken in and how that compares to recommended calorie ranges for weight loss. Though it's clear with the way that clothes fit and so on that good changes are happening to your body composition and fitness level, it may well be the case that to actually lose any significant weight, calories will have to come down slightly. Maybe not even very much, but a little.
As for nutrition, again speaking as someone who has a lot of experience with the cuisine, it's entirely possible that dinner is perfectly adequate in terms of protein and fat. Indian vegetarians tend to know how to get their protein in. Micronutrients are typically not a problem either among people who include dairy and eggs, and men have fewer issues with iron than women can. But only the OP truly knows. Regardless, if calories do have to come down somewhat, they could most easily come mostly from the bready stuff, and everything else would go up proportionately by default.
Fitness Minutes: (87,586)
7,207 8/31/13 2:02 A
Truly, sometimes change happens "from the inside out"... Your body may take time to make adjustments and turn "the ship around"...
Back when I got serious about change, it was 3 months of consistent exercise, and healthy eating before the scale "heard" about what I was doing!
While cardio doesn't consume muscle when not overdone (and 30-60 minutes is not overtraining) with proper diet, it also does not build significant amounts of muscle. You definitely need to do lower body strength training.
You are seeing results and the scale will catch up, it's just a little slower than the tape measure.
OALEXO, keep going! Many years ago, when I started on my own journey, after the first month of really hitting it hard with exercise and sticking to my diet I GAINED 6 pounds!!! I kept with it and reached all my goals. We're all different. Do what's right for you. And don't quit!
Fitness Minutes: (14,252)
9,662 8/28/13 10:07 A
"I have not been doing any lower body workouts I figured the incline jogging would take care of that."
Unfortunately, it doesn't. Cardio is not strength building, and running is not a replacement for lower-body strength training. Cardio burns muscle... it doesn't build it. Pro runners DEFINITELY strength train their lower bodies... they have to!
You need a *full body* strength training program, and by neglecting your legs when training, you're neglecting the largest fat-burning muscles you have! Definitely add it to the routine.
Fitness Minutes: (0)
7 8/28/13 1:59 A
Thank you, Makes much better scene; I will stick to what I have been doing hopefully the winter doesn't slow down progress. I will try to add some more protein to my diet too, aside from the egg or two I eat every other day the rest of my diet doesn't really have too much protein.
Fitness Minutes: (35,750)
3,802 8/27/13 11:45 P
Also ... I see you are basing your belief that you have lost on 1-2 pounds on only 1 measurement on the scale. Body weight fluctuates during the day and also from day to day. You can step on the scale 3 times during the day and get three different results -- sometimes a couple of pounds apart! You are placing too much stock in that one reading of the scale.
Your scale result will reflect your hydration status ... and also the contents of your digestion system. Sometimes, you will lose a half pound in 5 minutes just by going to the bathroom! Take a couple of different measurements over a couple of different days to get a sense of your "true" weight. Don't put too much stock in any one reading. (And don't forget, the same imprecision was also true of your start weight.)
When you start/increase an exercise program, it is a common response for your muscles to retain water. It takes 3 water molecules to bond to each glycogen molecule, and this helps deliver energy to your muscles more efficiently, and helps them cope better with the new demands you are making of them.
Unfortunately, this increase in your lean mass can lead to little change (or even an increase) in the scale, even as you are burning fat.
However, muscle and water are considerably denser than fat, and typically this will show up as inches lost, even if the scale is being unco-operative.
And this sounds like precisely what you are seeing. If you are losing inches, then you ARE losing fat, and seeing results.
The only problem is with your measurement system - the tape is a much more reliable means of tracking your progress than the scale.
OALEXO, you ARE getting results! You said so yourself. You're stronger, you have more energy and you're losing inches so your clothes fit better. The scale isn't everything. It's been noted more than once that muscle weighs more than fat in terms of mass. So as you lose fat and gain muscle, you will be stronger, healthier and more energetic but the scale may stay close to the same because of the extra muscle gains. Think back to where you started... sluggish, lethargic and overweight. You feel lots better now don't you? It's easy to do a few intensive workouts and think, "Why isn't all this GONE already?" But it takes time and it sounds like you are progressing. 40 lbs isn't going to disappear over night. Something that helped me a lot (because I refuse to look at a scale right now) is to take a look at the actual size of one pound of fat. One pound of fat would fill a large coffee cup. take that and distribute it all over your body and it doesn't seem like much. You said you've shed about 1.5" from your torso. That means you have burned off several fat pounds and replaced them with lean muscle. Good job! When I googled the actual size of a pound of fat I kind of ran my hands over my problem areas and went, "Ah! so we need to lose about 4 off the back, 6 off the belly and arms and 10 from the butt and legs." You can't really target specific areas for fat loss but realizing where all that is actually sitting is eye opening. Then I picked up 2 10 lb dumbells and said, "I will be this much lighter when I'm done." And then I did arm curls with them for a while, since I was there anyway. Give it time. The fabulous, fit you is emerging a little every day!
Fitness Minutes: (0)
7 8/27/13 4:04 P
I bought all the equipment needed for ST at home, I have 2 separate bench's and about 300 pounds of weight. One machine non-free weights (cable's with plates) is butterfly's and Lat pulls only. The gym near my house... Is always overly packed and have to wait to change machines every time.
I have not been doing any lower body workouts I figured the incline jogging would take care of that.
I have lost some measurements on my upper back, lower and mid back about 1 - 1.5" and my cloths fit about 1-2" lose I don't plan on giving up my workout routine as I feel much much better thru out my normal day. I hardly even get tired at work and I don't feel heavily Full after eating as I use to in fact I barely feel like I ate aside from not having an empty stomach. The scale is my only complain I didn't weigh myself since the end of July till yesterday aug 26 and I saw only a 1-2 pound loss just heart breaking really after everything I changed. I use to drink alot of soda I won't lie, I don't drink any beer or liquor so pretty much my go to thing when I went out. I haven't had a sip of soda which I thought was the problem I gained almost 40 pounds past 4 years.
Thank You for everyone comments I will try to eat some more thru out the day add some fruit between meals maybe.
Fitness Minutes: (72,985)
2,489 8/27/13 1:57 P
Well that sounds like a decent calorie intake, it looked like so little. Actually, I plugged in your stats into a daily calorie needs calculator and 2100-2900 cals should be your weight loss range. So what I would try, since you're at the bare minimum of your intake is to increase by little bit, try around the middle, maybe 2400-2500 cals and see what that does for you. When I was losing and I'd experience slow/stagnant weight loss I found that bumping my calories up got the scale moving, weird I know... eat more to lose weight but it often works.
Are you measuring what you eat or just guessing?
Your numbers can be way off if you are just eye balling portion sizes... I didn't realize how inaccurate I was until I got a food scale. I eyeball veg for the most part but everything else, especially calorie dense food, I weigh or use measuring cups.
You *could* still be experiencing fluid retention (from ST and cardio) masking fat loss on the scale. When you begin a workout program (and you're doing everything right diet wise) your muscles will retain more fluid (glycogen stores). This fluid gain will mask fat loss when you using a scale. If it's available at your gym, have your body fat tested and track your progress that way and take measurements. The scale can be tricky when it comes to gauging your actual progress. It's not the most accurate tool to use for fat loss (fluid fluctuations, LBM gain and whatnot, particularly when you workout) and may not accurately reflect your efforts.
Cardio gets more credit than is due when it comes to weight loss, the more you do cardio... the more you're going to have to eat. I would concentrate more on weight training over cardio. It'll improve your BF% and help maintain/increase your metabolism.
Edited by: JENNILACEY at: 8/27/2013 (14:03)
Fitness Minutes: (6,555)
2,277 8/27/13 1:21 P
Two thoughts: 1) Unless you're training for a distance event (triathlon, 10k or up, etc) you don't need to be doing intense cardio for more than about 30 mins 3x a week. That being said, it's probably time to up the intensity via intervals or HIIT.
2) Are you doing any ST for legs? Your quads and hamstrings are important muscles too. Squats and deadlifts wouldn't add too much time to your ST routine and are moves that work the full body.
And a third that just occurred to me:
Are you just going by the scale or are you taking measurements (waist, chest, hips, biceps, etc) and not seeing a change there as well? It could be that you're just replacing fat with muscle so your weight isn't changing at the moment but your body composition is.
Fitness Minutes: (0)
7 8/27/13 1:07 P
I'm a Male ST routine I do every other day, Cardio is everyday except tuesday due to no free time on tuesday. Cardio I usally change every 3-4 mins in speed / Incline.
I would guess If I had to
Eat and chees + coffee milk+sugar = 400-450 cal Subway or Panera sandwich = 450-600 cal Dinner = 600-800 cal
1700-1900 + a snack or two = 2100ish I Think Snack I usally just eat like fruits or nut & fruit bar or baby carrots etc..
I mean like I said I have gotten much stronger then I was a month ago, I can do 20-25 push ups could barly do 5 2 months ago. I can stay on the treadmill much longer then the 30 mins easly and I do on days I can spare the time.
My Job is mainly a sit at desk job with some moving on foot or driving to locations and working on my feet at a stand still IT job :P
I don't really know :( what I could add to my diet personally. I eat when ever I get hungry is pretty much all I can say. I usally don't skip meals and I do all my workouts before Dinner.
Edited by: OALEXO at: 8/27/2013 (13:11)
Fitness Minutes: (72,985)
2,489 8/27/13 12:47 P
First, are you doing that same ST routine every day?? You're suppose to rest major muscle groups at least 48 hours before working them again. This is where muscle is repaired and grows.
Second, are you male or female? Either way... that hardly seems like enough calories for someone who works out every day at your size. Not even close. How many calories do you typically eat?
Eating too little can actually work against you... more often than not I come across people who are experiencing little to no weight loss and the common theme is usually always; eating far too little.
I workout 6 days a week and I'm 5'2 120 lbs, I eat 1800 cals a day to lose 1 lb/week. Don't be afraid to eat when you workout that much.
What is your activity level outside of exercise? Are you using the tracker based on your weekly calorie burn or the one that includes your activity level and bases your calorie range on your exercise calories that day?
And if you're a vegetarian you must be paying very close attention to you diet to ensure you are getting adequate protein and vitamins/minerals. Include whole grains, tofu, various seeds and nuts in your diet and legumes and lentils as well. I'd personally ditch the subway, that sounds like just full on carbs and virtually nutritionally devoid; bread, lettuce, tomato and whatever else they put on it. Your meals should be more balanced with protein, fats and carbs and nutrient dense foods.
I am not a fan of the vegetarian diet personally, we're omnivores. It *can* be done correctly but requires a specialized diet. Otherwise you will be lacking in required macro/micro nutrients and this can lead to malnourishment. If you're doing it for weight loss, it's completely unnecessary.
you need to eat more and find more sources of protein. You aren't eating enough.
Fitness Minutes: (0)
7 8/27/13 12:35 P
for almost 2 months I controlled / changed the way I eat completely and I barely lost 2 pounds. For the first 2 weeks I controlled my eating / what I eat & drink. I cut out all high sugar drinks and only drink water or Hot green tea, No soda, No Juice or Sports drinks for the past 2 months. I started exercising everyday cardio 6 days a week 300-400 cal burn and strength training every other day.
Treadmill: random speeds (3-4 mph) every 3-4 mins for 30+ mins ( or 300 cal burn program button )
I have gotten Much stronger then before that current weight I use for str training use to be alot less about 25% less if not more 1.5 months ago. And I can clearly see the results on my arms / biceps.
I'm 30 years old 5' 10" 250 pounds goal is 190-200. Vegetarian no chicken, no seafood but I do eat eggs. Normal day: egg and cheese on english muffin breakfast Veggie delite foot long from Subway or Medatrianin sandwich from panera Home cook dinner (Indian food all veggies and tortias wheat flour)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.