oops just read your post again and saw that you said you hate fish! Well more protein is still my advice :)
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131 4/2/13 5:21 P
It really is a matter of calories in versus calories out for the most part. However, there is also the issue of the quality of calories we consume and whether or not our body recognizes the components of what we are putting in our mouth. Just because something is eatable does not mean it is food that our body needs. When I first began my weight loss journey I often repeated Jillian Michaels sentiment, "if it didn't come from the ground or if it didn't have a mamma, don't eat it!" This was (and continues to be) a constant reminder to eat as many whole foods in their pure state as possible. Another valuable lesson that I learned is the importance of eating green leafy veggies and/or fruit with EVERY meal. The fiber helps me to feel full and to keep things "moving" if you know what I mean! Finally, I always try to get a few servings of healthy fats during the day, usually nuts, seeds or avocados be amuse I find that I feel hungry otherwise. I hope this stuff is helpful in some way!
The first thing that struck me about your sample day was that it is low on protein. Two chicken breasts (4 oz each?) is not enough protein. This is a problem I had at first too (keep in mind I've only been doing this for 8 weeks, so I am not an expert by any means!). I have to make a real effort to get enough protein. My easiest days to accomplish this are the days I incorporate some sort of fish (tuna, salmon, tilapia, etc.). Fish is almost pure protein. AND - I don't even work out - I know shame on me :-). I'm going to add in soon...But I can't imagine trying to work out (which is building muscle in part by pulling from your protein sources) with not enough protein. Read all the labels - try to find some new ways to incorporate protein. I agree - ditch the juice and replace it with eggs, turkey sausage, etc. Protein and fiber are the only things that make me feel full - I find if I incorporate those with every meal, I can get what I need within my calorie range. If not, then I end up eating junk at the end of the day and still not feeling satisfied. Is your calorie range the one SP suggested? My calorie range is higher than that (1300-1650) and I don't exercise, just chase after kids and go to work.
Good luck and keep at it!
Edited by: 8HEATHER at: 4/2/2013 (16:44)
Fitness Minutes: (270)
26 4/2/13 3:00 P
Thank you everyone.
Ren, I try to eat between 1200-1500 calories a day. It was around 1000 and I was advised to increase my calories. At first it made me gain but I stopped gaining and am at 206 where I have been for a couple of weeks.
I joined LA Fitness and I like taking the classes they offer. I take aqua aerobics ( a lot harder than I thought) and pilates each week. I walk on the treadmill and TRY to do the eliptical. Unfortunately my heart rate jumps to 190 on that thing even at a slow pace. Come to think of it, I get winded and my chest pounds a lot. I guess I am just way too out of shape.
I am just at a complete loss.
Fitness Minutes: (2,155)
1,231 4/2/13 10:21 A
Same as everyone else said. There's a few possibilities:
You're actually eating more than you think you are -- double and triple check everything. If you're sure you're not, then ignore this and move on.
You could well be eating too little. I don't say this to make you feel bad, but I started out weighing a little less than you do now, have been losing weight just fine, and I don't think I have ever eaten less than 1500 calories in one day unless I was sick or something. It might be worth experimenting with adding 2-300 calories per day for a week or two and see what happens.
Finally -- what kind of exercise/what intensity? If there's not much aerobic/high calorie burn exercise associated with it, you might want to consider adding it. I get to eat so much because in a normal week I burn a couple thousand calories walking and so on. It seems to be very helpful. (You mention maybe building muscle and so on, so I assume you are doing strength training quite a lot, but if not, -- if it's all aerobic -- then maybe do the reverse. It's not about doing X,Y or Z being universally good for anyone, but about changing things up until you find out what works for you.)
Don't ditch the bread if you like it. I'm frustrated when people keep implying that half a bagel thin per day renders weight loss impossible. Your diet in general looks reasonable even if it's not what I eat.
Finally -- try to take heart. You are losing, and you are doing a lot of good things for yourself.
Fitness Minutes: (72,395)
2,489 4/2/13 9:59 A
How many calories are you eating? How many calories are you burning a week through exercise? Do you stay active the rest of the day outside of your exercise routine?
Fitness Minutes: (270)
26 4/2/13 9:44 A
Thank you for the advise.
I do track just not on here because most of what I eat is not logged into this system. I track with Livestrong. Although I didn't track much the last few days. Sheer laziness there but I still keep track of my calorie intake. I do measure and watch my portion control also. The cream cheese is scooped out with a measuring spoon and then spread on the bagel thin.
I have had my thyroid tested, gluten tolerance, etc. I am healthy and yet, I am not. I would love to see a nutrionist but we just don't have the money for that. Plus, with eating healthy and cooking at home our grocery bill went way up. It's no wonder so many people are overweight. The food that is affordable is so unhealthy while what we should put in our bodies is expensive.
Telling me I can't have something just brings out the rebel in me. I have cut down on bread considerably. The most bread I will have in one day is my whole wheat bagle thin and if we grab lunch at a fast food place I get grilled chicken on a whole wheat bun. Although I am pretty sure their buns are not 100% whole wheat. That is also a rare thing for me to get a bun for lunch so it is mostly just that bagel thin.
my first thought would be that perhaps you're not eating enough calories, especially after looking at your menu as posted below.
Ouch. I really don't know how you're surviving with that kind of menu. No wonder you're hungry.
Ditch the bread. Really. ditch (or reduce) the juice and have real, whole fruit - with fibre ditch the processed brownie, too, for that matter.
Make an awesome omelette with lots of veggies. Have a big bowl of oatmeal with fruit and nuts.
You need protein and fats, and you're getting very little
ETA: What the other poster said, while I was typing also is a definite help. Make wise menu choices. Think of it as a lifestyle - a goal to wellness; not a quick fix
Edited by: CMCOLE at: 4/2/2013 (09:26)
Fitness Minutes: (14,252)
9,661 4/2/13 9:21 A
How are your portions? The kinds of foods you have are fine, but how much are you eating of each of them?
I looked at your trackers, but you aren't really tracking anything consistently. I think that may be your problem; even when making healthy choices, you can easily sabotage yourself into thinking that 6 oz steak is only 4 ounces, or your cream cheese is 2 tbsp when really it's three times that (guilty!)
Two things you need to start doing:
1) GEt a scale, and use your measuring cups. WEIGH and MEASURE every bite, every morsel.
2) Enter that information in your tracker. Track every single day! Don't skip any.
Once you track, we can take a look at your tracker and see if we can suggest any improvements. This can help you monitor your macronutrients like fat and protein to ensure you're getting enough to meet your body's needs.
Working out as much as you are, and since you're over 200 lbs, I wonder if you're eating *enough* to support your body's needs. I weigh less than you, and if I don't get at LEAST 1500 calories, I can't function. I don't have the energy to support my exercise, and I don't lose weight. When you eat too little you can slow your metabolism, and trigger your body to hold on to fat.
I definitely don't agree with your doctor's recommendation to cut out bread; that's not necessary for most people. Family doctors are good for the cold, but often aren't up-to-date on the current science regarding weight loss.
Fitness Minutes: (270)
26 4/2/13 8:46 A
I have been watching what I eat and exercising my butt off since December. I have only lost 6 pounds and depending on how much water I am holding I can wear between a 16-18 size jeans. I was barely fitting into my size 18 in the beginning so I assume that I have gained some muscle which is why the weight loss is so slow.
I went to my family doctor and we went over my calorie intake (1200-1500 a day), what foods I was eating (whole grains, veggies, chicken, etc), and my exercise (4-5 days a week for 45 min to an hour). I'm doing excellent but not seeing results. She tried to put me on pills (phentramine or topamax, my choice) and I declined. I have been on phentramine before and as soon as you stop taking the pills the weight comes back on. I want to get healthy and STAY healthy.
She then suggested I have protein smoothies for breakfast and lunch. I went and bought the NutriBullet (works great, love it!) and made smoothies with spinish, various fruits, protein scoop, and flax seeds. They taste great but I found I was hungry, tired and eventually got the shakes so I stopped those on my own. She also said no more bread. I only eat 100% whole grains and I told her this. Didn't matter. She told me to stop. Can you guess what happened? I stopped eating bread for two days and binged on it on day three.
I need help. I eat good. I exercise. I don't want some fad diet or pills. Can anyone help me? My average day food intake is below:
Breakfast: Whole wheat bagel thin with 1/3 fat cream cheese 8oz Calcium orange juice 8oz black coffee with 3 splenda
Lunch: Grilled chicken with broccli yogurt parfait
Dinner: Grilled chicken with mixed veggies and brown rice
Snacks: Fiber one brownie fruit veggies with fat free veggie dip
This is just an average day. I mix it up a little but not too much. I hate fish so that never comes into play and I do allow myself to enjoy a food when I feel the craving for it. Steak, chocolate, etc. I don't eat them every day but they are a sometimes food.
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