I try to eat balanced meals of protein, veggies and carbs. Lately been trying less carbs. I track breakfast and lunch and then fall apart at dinner time. I think I may be eating too much at dinner. I do not snack in between meals. After reading so much about taking in more calories than you burn, I think that maybe the problem.
Metabolism is about many things - not just calorie burn, and it can be affected by many things. There's a whole conversation taking place in certain groups about things that affect metabolism - for better and for worse.
The link is to a chart of things to improve metabolism, at least from this researcher's point of view.
if you're already at a healthy weight for your height [within about 30-40 lbs of your goal weight], then part of the problem is that you're in a weight range where your loss per week is going to be about half a pound a week. since your weight can vary by up to 5 lbs per day without you gaining or losing an ounce it can take a few months for you to see any kind of change on thee scale. things like not weighing in the same state of dress, on the same scale, at the same time, first thing in the morning right after going to the bathroom but before ingesting anything are going to make it even harder to see any progress on the scale. different scales have different quirks and everything that you eat and drink has weight, so eating through the day is just the same as standing on the scale with the food, until such time as the food becomes energy and the waste is still with you on the scale until you eliminate it. this is part of the day to day variance and just means that your body is alive and working well. the other thing that you don't mention is bodyfat percentage, which is a much better indicator of what you have to lose than weight when you are in a healthy weight range. if you can do four y classes a week and walk or bike over five miles a day i'd guess you have a decent amount of muscle mass there and if you weren't losing it would have more to do with building muscle and becoming more lean. and again, people already at healthy weights lose slowly, even if their goals involve another ten or twenty pounds. when you put on a garbage bag and a sweater and exercise, what you lose is water weight, not fat. all that does is stresses out your organs that need water [read: all of them]. technically drinking icy cold water, eating spicy foods and a couple of those other things that i can't remember at the moment do give your metabolism a boost. the problem is that while they give a boost, if you add it all up over the course of the day it's under ten calories a day, so the walks that you are taking are of far greater benefit than suffering through spicy foods if you don't like spicy foods. they are the sorts of things to be happy about if you already do them, but aren't really worth changing to. the other thing with foods is that you have to be aware of what you are eating as a whole and how it works together. so many people hear that things like avocados and nuts are great for you and don't realize that they are pretty high calorie and have small portions. a serving of avocado is 1/4 of one. a serving of nuts is 1/4 cup. a serving of avocado has about 80 calories. a serving of nuts has between about 150 and 200 cals depending on the kind of nut. if you're eating a whole avocado a day, that's about 240 cals. if you're eating a cup of nuts, that's somewhere between 600 and 800 calories. if you think those good for you foods have calorie counts closer to that of celery and lettuce [under 20 cals a cup] or broccoli and squash [50 cals a cup], then that difference is going to eat up a sizable portion of the deficit you were trying to create. same goes for if you were forgetting to count the calories in condiments or missing a few of the grab and go type snacks that you were eating. approximating calories or servings can easily be off by 50 cals a meal on the low end, and multiply that by three meals and a snack and that's easily a whole day's deficit for someone who doesn't have a lot of weight to lose and is active.
What do you mean when you say you "watch what you eat"? Are you measuring/weighing all food and beverage portions? What is your typical daily calorie intake? How does this compare to your SP calorie range?
If you can share a little more, we can give more helpful suggestions.
Becky Your SP Registered Dietitian Nutritionist
1/19/15 9:17 P
Was wondering if you were successful in changing the way you eat from your last post? And if so, did you finally see weight loss? I am post menapausal at 45 and work out at least 4 times a week, watch what I eat (or so I think I do), but my scale does not move. Feeling so frustrated. I also had my thyroid checked and it always comes back normal.
Fitness Minutes: (44,457)
4,279 1/29/14 4:37 P
Good luck to you, Tammy. I am 58 years old and have learned the hard way that the old saying is true. "You can't our-exercise a bad diet."
Even though I have increased my exercise minutes the past couple of months, I have re-gained 5 pounds that I worked hard to lose because I have eaten too many "holiday goodies." I have got to get back on track with my food intake if I am to avoid re-gaining any more weight. While I really like the good things that regular exercise (both cardio AND strength training) has done to my body, the food side of the equation is the most important side for weight loss.
"Aim for progression, not perfection." -- SP Coach Nancy
"There is hope for me. There is hope for all of us." -- llou
Fitness Minutes: (1,960)
1/29/14 8:40 A
Thank You everyone for your replies. I was thinking it had to be calories since I worked out really good. My eating is so so. Not bad but not good either, if that makes sense!! What I mean is I can eat oatmeal for breakfast, salad for lunch, grilled something for supper with something on the side. Sounds OK but then....oh wait.... wheres the fruits and veggies!! Need to work on calories, carbs, adding more fruits and veggies ALL the time and taking away what is useless.
I have a sit down job and I just turned 55 on Jan. 16th so I'm probably not needing as many calories as I'm taking in. Time to do some meal planning.....something that is my goal and is so hard for me to do.
Fitness Minutes: (2,155)
1/28/14 12:05 P
No, if your total calorie intake for a day is 2500 and your total calorie burn for a day is 2300, then you're taking in more than you're burning (by 200 calories per day) and will slowly gain weight. The line is where it should be, at calories burned equals calories taken in. :)
The only thing that complicates it a bit is that various factors can influence your calories burned to be less than (or greater than) it "should" be. But most people cluster within a couple hundred calories of what the metabolism calculators will give you.
Click Edit Sparkpage, and on the right will be a box next to " Make nutrition tracker public ". Check the box, and Save changes.
I see a lot of people trying to lose weight with exercise, and build muscle with diet, and for the most part, the opposite is true. Focus on achieving steady weight loss with diet, and your workouts should be to maintain or gain muscle, as well as improve your cardiovascular system. While the two compliment each other, exercise for the purpose of weight loss is a poor way to go about it. Keep doing enough exercise to build/maintain muscle, and let diet remove any fat, and the combined result will be amazing.
If you aren't losing, look at the diet, before the workouts though. As far as any foods boosting metabolism, no, there aren't any.
Edited by: RUSSELL_40 at: 1/28/2014 (08:07)
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
Fitness Minutes: (1,960)
1/28/14 7:21 A
How do I make my nutrition tracker public? I'll have to see if I can figure it out.THANKS!!
Fitness Minutes: (1,960)
1/28/14 7:20 A
So if someone took in 2500 calories and burned 2300 they'd gain weight? Where is the imaginary line then from losing to gaining. I'd think this person would lose because they burned more than they took in. My calories when I was working out hard at the gym was probably 1700 calories give or take 100 and in one class I could burn 700 in that hour. So I figured I should be losing.
Had thyroid checked a few times and it is in the normal range.
I wondered if metabolism boosting food was a real deal.
Thank You everyone for your replies, I really do appreciate it. It is so depressing to workout and not lose anything.
Fitness Minutes: (2,155)
1/27/14 9:49 P
Have you tried actually counting calories? Exercise helps a great deal, but as you will hear here over and over again, you can't out-exercise a bad diet. Just as a mental exercise, say you're doing a solid 400-500 calories a day in exercise on top of BMR and ordinary activity totalling 1800 -- that's 2300 calories burned in one day. If your intake is 2500 (as can easily be the case even without thinking you're overeating at all), you won't lose anything. (In fact you'll gain slowly.)
Look there first. Your metabolism may be perfectly normal, at least from what you've told us.
And please don't do crazy things like trying to sweat yourself thin! It's actually kind of dangerous, and all you lose is water.
I do encourage you to talk to your doctor, just to make sure your thyroid is functioning properly and your endocrine system too.
It would be helpful if you made your nutrition tracker public. We may be able to provide more helpful suggestions. Food in a more whole state does require the body to burn hottier than highly refined processed foods. So 1500 calories in twinkies may not take as many calories to digest the food than 1500 calories in fruits, veggies, whole grains, lean protein, etc.
Without any info on what your calorie intake is, what it should be, or your current/target weight, there's really not enough info to see if your metabolism is or isn't acting as it should. I can say that "wrong metabolism" isn't nearly as common as many people think it is, and "too much calorie intake" is usually the reason for weight change. (I too once thought my metabolism must be wrong, until I actually really started learning about calories and BMR and all that good stuff). I would go the route of determining BMR and tracking accurately, and if after a couple of months things are still going the wrong way, only then would I go to the doctor and have them run those tests if you have health to gain from it.
Also - "I then put on a garabage bag, my husbands heavy sweater and ran on the treadmill and after adding that I lost a few pounds but gained it back" - there is NO reason to do this. Of course you lost weight - you essentially evacuated all of the (very important) water from your body, and as soon as you drank something your body said "OH THANK GOODNESS, SO THIRSTY". The only people that "should" be doing such a thing (and even then, that "should" is questionable and potentially dangerous) are pro-athletes under strict supervision that need to weigh a certain amount for a very short period of time, i.e. fighters (who then promptly rehydrate after weighing in). A number on the scale is otherwise not that important to damage your body like that.
Do something everyday that your future self will thank you for.
1/27/14 1:43 P
I don't know about metabolism checking by a doctor, and I don't know of any food that boosts metabolism (I suspect it would be flying off the shelves?).
How many calories a day do you eat? How many calories a day do you burn?
Edited by: EELPIE at: 1/27/2014 (13:44)
The best exercise in the world is to bend down and help someone up.
Fitness Minutes: (1,960)
1/27/14 1:35 P
My metabolism is shot and I was wondering if anyone found any specific food that REALLY did help boost theirs and they were finally able to lose weight.
Can a Dr. really check for metabolism or is it just your thyroid they're checking?
I went into early menapause at 40 and ever since then loosing weight has been pretty much NOT happening. I'd get up at 5:30 walk 2 miles, then a mile at 9am, 2pm. Then either another two miles at 5pm or a 4 mile bike ride and not lose a pound. I figured I was keeping my metabolism up by always walking every few hours. I then put on a garabage bag, my husbands heavy sweater and ran on the treadmill and after adding that I lost a few pounds but gained it back.
Over the years I've just kept gaining and gaining. Last year I joined the YMCA in April and in June started high impact aerobics, weight training, Zumba and the weight machines. Four times a week until October AND NOT ONE POUND LOST!!!!!!!!!!!!!! How depressing is that?? All I got was plantars and a bone spur for my efforst. How can some bump up their exercise to that degree and have NOTHING happen to them?
I was also trying to journal here and add protein to my meals and make better choices but still after burning that many calories I should have came out even.
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