Fitness Minutes: (48,071)
11/4/13 11:54 P
There are many smarter than me on this thread, but looking at your menu, I think you really need to ramp up the veggies and fruits. Yes, protein as well. How about some plain yogurt w/ fruit and almonds? Cottage cheese w/ blueberries and cinnamon and almonds and maybe a bit of honey? A couple eggs w/ 1/2 a sliced avocado? You need some healthy fat, too.
Seriously - don't go below 1200 calories! You will end up driving your metabolic set point down and driving yourself crazy.
For me, eating 7-9 servings of fruits and veggies has been the KEY to weight loss and better health. I've always been a protein eater as well, but those fruits & veggies are huge. They enabled me to eat way more food (over my Spark range) and still lose weight.
Don't give up; keep tweaking things and give them time to work.
In what way don't you do well eating protein? There are lots of ways of getting it if you are thinking that 'meat' is the only source. Your body NEEDS protein, and as noted, you don't appear to be getting enough fat either, and in spite of what people think, we NEED some healthy fats, too.
This is really where a Registered Dietitian will be a huge benefit to you - ensuring that you get the nutrients that you need, but also based in part on your likes/dislikes.
I would be inclined to have a full panel of bloods done, too, given that the last one was a year ago.
Take care, Kris
Fitness Minutes: (2,155)
11/4/13 10:34 P
I know you said you don't do well eating protein, but your typical meal as written here has not only very very little protein, but also next to zero fat. On top of that, a fairly large percentage of your calories seem to be coming from things like the coke and rice that have little to zero nutrient value, and to be honest, with your calories as low as they are, you don't have room for those sorts of foods and still get what your body needs to be healthy.
Fitness Minutes: (282,673)
11/3/13 2:52 P
If you've been eating around 1200 or less calories for the past few months, you didn't gain 8 pounds of fat. In order to truly gain one pound of fat would require a person to eat an extra 3,500 calories on top of their normal intake. So, in order to gain 8 pounds of fat in four months would have required you to have eaten an extra 28,000 calories on top of your normal intake.
If you know you haven't eaten that much extra food in the past four months, then you know you haven't gained fat. So, why have you gained weight ? Easy, water retention. Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days.
I can easily gain or lose 3-4 pounds in a day because of a shift in my water weight.
So, your menstrual cycle would have come and gone at least 4 times in the past four months. Why would you still be retaining water ? Not to be nosy, but do you take any sort of medication ? Are you on birth control ? I have friends who changed their BC and absolutely nothing else about their diet and exercise, and they gained 5-7 pounds.
going on birth control or a change in birth control can cause a woman to retain water and gain weight. Certain medications can also cause a person to gain weight and example would be prednizone. There are lots of other medications that can cause water retention.
Do you feel bloated ? If so, you may be experiencing some water weight. because a person can not gain 8 pounds of fat if they are not eating.
When is the last time you had a physical ? If you haven't been in a very long time, I would encourage you to go to your doctor for a full physical. If you're not on birth control or any other medications, then perhaps something is wrong with your thyroid. People with wonky thyroids can experience unexplained weight gain.
It's always best to get a professional opinion. So, I am encouraging you to go to your doctor and get all the blood work tests done, just to be safe.
Don't starve your body of the calories it needs to be healthy. No one should be forced to eat 900 calories per day to lose weight. that's not healthy. You might lose, but eventually, you're going to regain all the weight plus extra. starving doesn't work. That's why you really need to talk to your doctor to find out if there is a medical reason you're not losing.
Fitness Minutes: (135,370)
11/2/13 8:31 P
I do not do well on eating protein. I last had my blood work done a year ago.
I agree with Kris in that you should talk with a dietitian before trying to drop your calories that low. You could be doing more damage to your health by doing that and working with a dietitian specifically can help you figure out more of what you need to do. Doing it on your own is definitely not advised, especially if you are trying to drop your calories lower than what is generally recommended.
Before you drop to that low, you might be better off asking your Dr for a referral to a Registered Dietitian.
I don't know if this would affect your weight-loss or not, but from what you posted, it sounds like you might not be getting enough protein in your diet, but apart from that, a Dietitian will be able to ensure that you are meeting all nutrient requirements, especially if you drop your calories. They are even more helpful when there is a health issue that impacts on our weight. Take some printouts from your Daily Nutrition Report when (if) you go, because that will make it heaps easier and quicker for him/her to get to the route of the problem.
Also, how long since you have had bloods to check on your thyroid function? It might be that meds might need a bit of a tweak.
Good luck, Kris
Edited by: SLIMMERKIWI at: 10/31/2013 (18:19)
Fitness Minutes: (135,370)
10/31/13 2:20 P
My diet consists of the following. Rice Krispies or Corn Flakes with 1/'2 cup of non fat milk for breakfast. Lunch is a salad made of lettuce, tomatoes, cucumbers with two table spoons of Kraft fat free dressing. Dinner is either 2 cups of white rice with 2 table spoons of soy sauce or 2 cups of wheat. spaghetti with 1 serving of mushroom spaghetti sauce. Snack is 1 12 ounce coke and either 4 cups of air popped popcorn or a Fiber one bar.
I do have an under active thyroid. I have not done measurements. I am wondering if I should drop to 900 calories a day.
Fitness Minutes: (135,370)
10/31/13 2:04 P
Kris, I am 5'0. This is my goal weight. For my height I should be 100. But I gave up on that one.
I agree with Coach Denise. One more thing I would like to add, or at least, ask!
I note that you are very close to your goal weight. Is this YOUR goal weight, or the goal weight for your height? Some people chose a number which is unrealistic or not very healthy for their height. Do you mind my asking how tall you are?
1. If you are eating less than your minimum calorie range, then you're body is not getting the necessary nutrients and energy that it needs to function daily, especially if you are exercising. Often times when we don't eat enough, our body will actually go into what is perceived starvation mode and hold onto everything you are giving it, which also slows your metabolism down a great deal.
2. If you are burning more calories than your calories burned goal is set for, it is possible you are eating even less than your body needs for your activity level, so that also goes back to the above situation and that you need to make sure you are meeting your nutritional needs (not going below or over them).
3. I see that you are also very close to goal. Is it possible that you are already at a healthy weight? Is it possible that some of your weight gain is due to being around that time of month or medications? Our weight isn't a static number and most people will see about a 5 pound fluctuation on any given day, depending on many variables, which can include what you've had to eat or drink (sometimes too much sodium can cause water retention), when you last went to the bathroom, etc.
4. Lastly, are you also taking measurements/having your body fat percentage checked? Is it possible that you have lost inches, even though you are seeing a gain? The scale isn't always the best way to determine your success as it can vary day-to-day and be based on so many variables, so it is a good idea to also look at other measurements too.
Fitness Minutes: (135,370)
10/30/13 10:54 P
In the past 4 months, I have gained 8 lbs. I have kept within my calories, in fact most of the times have gone under it. Fitness output is the same. I am supposed to eat 1250 to 1500 calories a day.. Help.
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