Fitness Minutes: (5,872)
37 2/3/12 1:28 P
My first thought would be that you aren't eating enough ...
But other ideas:
Mix it up - are you eating those exact same things every single day? Try to switch it up a bit. Are you doing the exact same work outs/exercises every day? Switch those up too ...
It does sound like you are eating well throughout the day (snack between meals) ... but maybe try to break it up even more. Get rid of any "big" meal and eat small snack-type meals every hour throughout the day. That's kind of annoying to plan, but it's just a thought if you want ideas ... :-)
Too Many Carbs! Breakfast: Cottage Cheese and Matchstick Carrots or 1/2 cup Skim and 20 blueberries or 1/2 cup Egg WHITES WITH CHOPPED GREEN PEPPERS & CHOPPPED ONIONS
4-oz. of chicken breast contains about 130 calories. Brown rice is a healthy side dish and will add 90 calories per 1/2-cup serving and add some steamed brocolli florets for another 30 to 40 calories. Add a baked apple w/cinnamon a a treat.or choose sirloin as one of the leaner cuts of beef; it contains around 200 calories per 4-oz. serving. 2 Gorton's fish filets are around 240 calories, ( I think the grilled ones are even less) pair with green beans or califlower and a small tossed salad with lots of veggies like cucumber,tomatoes, sliced rasishes all high in water content.
One of the healthiest of vegetables besides brocolli and spinach is a sweet potato @ 180 calories & loaded with vitamins & fiber (eat the skin)
In the past, when I had a relatively small amount of weight to lose (e.g., going from 140-125 on a 5'7" frame), I found that it could take 4-6 weeks to really start seeing a difference after changing my diet/exercise plan. I might lose a couple of pounds in the first week, and then my weight loss would nearly stall for 4-6 weeks, then the weight would start to come off fairly steadily.
One possibility is that you are overestimating your calories burned. Even though you say your workouts are hard, there is a chance that you're over-estimating calories burned, in which case the calorie differential might be smaller than expected. Even getting the differential wrong by 100-200 calories a day can make a difference in terms of the progress you see.
I doubt there's anything wrong at all. What you're eating is all right; Kashi cereals and meals are pretty high in protein, so your balance is probably pretty good. You said you were following your calorie guidelines, so I'm guessing that you're hitting your targets for protein and fats also. Sodium may be contributing to the issue, so check that, but even if your sodium total is high, the water weight is temporary.
The most likely explanation is that you're not really overweight, and that means that your weight loss is just going to be a bit slow and unpredictable. Weight loss doesn't happen in a straight line; it's normal to stay flat for a few weeks and then lose two or three pounds practically overnight, especially when you're close to goal. Hormones also play a huge role, so everything will probably make a lot more sense in another week. Your body thinks in terms of four-week cycles. A woman can't really tell anything about a weight control program until she's been on it for at least 28 days, preferably 56.
There are a couple of things. First, it can take a few weeks, or even over a month, to actually see the weight loss start to register on the scale. Sometimes your body just doesn't let the weight go at first. Second, that sounds like a lot of prepackaged food... what's the sodium content of all of that? I know for me, when I eat a lot of sodium, it makes me bloat up and hold onto a lot of water weight. I prefer to eat more fresh food and not so much processed or prepackaged food. Kashi may be healthier than other brands, but it's still processed food.
Are you using the tools here at spark people? I enter my expected exercise into the fitness tracker (goal = 9 miles/week). I entered my weight in the weight tracker and set myself a realistic goal.
Once I did that, the nutrition tracker adjusts itself to the proper amount of calories, carbs, fat and protein I should eat daily. I don't change these numbers. I fit my diet into them and when I do that (targeting the lower end of my carbs because that works for me) I lose 2 or more pounds a week.
From what you say you do every day and what you eat, I think you're not eating enough and you're definitely missing fats and protein in your diet. Both are important for your body function. You can even get good protein levels with a vegetarian diet which is what it seems you might be trying to achieve, you just need to add some higher protein foods.
I also agree with the comment on packaged food and salt below. Salt and carbs are huge contributors to water retention.
Are you getting enough protein and fat? The diet you're describing seems to be almost exclusively carb-based, and most of those carbs seem to be grain-based rather than veggie/fruit-based (I'm only seeing one serving of veg and one of fruit, minus what might be included in those premade meals).
In the long run, you'll still lose weight if you're eating a deficit, regardless of whether those calories come from carbs or protein/fat. But in the short term, excessive carb intake can make some people bloat, and you can't get all the nutrients you need unless you're getting plenty of protein, fat, fruits and veg, at the very least. Whole grains are great but you need a lot more than that.
You might also want to ditch some of the packaged foods and start tracking your sodium. Kashi might be better than some brands, but virtually anything that comes out of a can, box or little plastic tray is guaranteed to contain more sodium than if you'd made the same meal from scratch. Sodium will make you retain water like crazy.
I have been eating between 1200-1350 calories a day as indicated by the site, breakfast is kashi go lean cereal with fat free milk, snack is a piece of fruit, lunch is a kashi whole grain meal, afternoon snack is kashi lean oatmeal and dinner is a salad (lettuce and tomatoe with 2 tbsp light italian dressing) and kashi wholegrain meal. I work out 45-60 mins a day with bootcamp style workouts that I feel push me to my limit every single time. I drinks 12-14 glasses of water a day and still, not apound has been lost. I have done this for three straight weeks now and I know it takes time but I don't understand why I haven't even lost a pound yet or felt any slimmer in my clothes. Please help!
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