Fitness Minutes: (230,125)
4/16/13 1:03 P
Could you tell us a bit more about yourself ? How tall are you ? How much do you currently weigh ? How much are you trying to lose ? The needs of someone trying to lose 100 pounds are very different than the needs of someone trying to lose 10. Depending on how much weight you're trying to lose, it may be because you're not eating enough.
I took a quick look at your food diary. I hope you don't mind. One thing that stood out to me over the last couple of weeks is how few fruits and veggies you eat. There are days you get 2-3 servings and there are days you barely get 1 or 2. for optimum health, a person should be eating at least 6-9 servings of fresh fruit and veggies each and every day.
If I were to go back in time and give myself one piece of advice that would help me lose weight, it would be to eat 6-9 servings of fresh fruit and veggies each and every day.
Also, what are you doing for exercise ? Are you staying active ? Are you doing any sort of strength training ? a good strength training program can help you drop 1-2 clothing sizes.
Are you weighing your food ? You have certain weights listed for the foods you eat, but how do you know that's the real amount ? I've known many members who said they ate X amount of food only to find out they were eating more than they thought because their portion sizes were still out of whack. You may not be losing because you might be eating more than you think.
There are lots of unknowns. The more you can tell us about yourself and how much you're trying to lose, the better we can answer your question.
You are probably retaining excessive fluids....if you are not drinking enough water your body responds but retaining water. Some fruits and veggies can hydrate you just as well as water.... such as ice slushies made from fresh berries, Asparagus, eggplant, cabbage, cauliflower, cucumber, celery, spinach, romaine, tomatoes, zucchini, radishes, grapefruit and brocolli, artichokes, watercress, cabbage, onion, even carrots.
Vegetables can decrease fluid retention and parsley, green beans, garlic, onions and other leafy greens. Try kiwi, grapefruits, oranges, strawberries, blueberries, blackberries, raspberries, cranberries and tangerines too!
Check the labels on the foods you are eating to see if they are high in sodium or sugar. Also cut back on the carbs for a few days...no pasta, no bread, no rice and see if you start losing... keep a dairy in a composition book if you are not logging your foods to see what works for you. Reducing the intake of starch and sugar will help get me into a fat burning mode....hope it will you too!
I've been in the same boat for several weeks. If I am VERY honest with myself, I know that I have been slacking with workouts and not been tracking 100% of my food. Sneaking sugar in coffee, skipping a workout here and there - it all adds up.
Also, you don't show your weight but is it possible that your goal is not realistic? I once got down to 125 and was SUPER happy but then quickly gained half the weight I lost back. I've set a new goal that is more realistic for me (135 - how much I weighed senior year high school) so that when I hit it I can maintain it. It's not about achieving a super model figure, it's about health and positive self image!
Hope that helps, don't give up! And stay positive!
Fitness Minutes: (34,680)
22,726 4/16/13 7:20 A
I had a peek at your Nutrition Tracker and am wondering how accurate the calories etc. are. What brought that to mind was that I noticed that you protein some days was very low - like around 50g, but that you had eaten a potato and black bean casserole - the black beans would have had protein in them. Then I looked further and noticed that you have assorted mixed veges - 1 serving 50 calories, but no carbs and no protein. The Peanut butter is lacking carbs, too!
By tracking these sorts of nutrients accurately you might find that the balance of the nutrients, including sodium, could be setting you up for a wee bit of fluid retention. IF your calories have been put in accurately, then you aren't eating enough to sustain the exercise.
I know that it might seem strange, but UNDEReating can actually hinder your weight-loss. You have running for 64 minutes burning over 700 calories - you really NEED to eat more to sustain that. 1200 calories is for an average weight SEDENTARY woman - heavier people need more calories for that sedentary life, therefore they also need more calories workouts. I don't know what your calorie range is, but I would be inclined to make sure that your exercise regime is entered accurately into the SP site so that you can be given the correct range. Be realistic in your goal, AND the speed you want to do this. Quick losses aren't realistic - they go back on, and can be very bad for your health. Slow losses really ARE the best.
Apart from that, don't be disheartened when you don't see the scales moving. They are only a small portion of this. The more important ones that you should use for a guide are: how your clothes fit your energy levels the quality of your sleep the condition of your skin/hair your BP and, your bloods (cholesterol/blood sugars, etc.)
There are other factors too. It may well be that others see something in you that you haven't seen - perhaps a sparkle in your eyes or that lift in your step. They may not know what is happening, but odds are that they will comment that you are looking good. When THAT happens, I can tell you from experience it will really lift your spirits.
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