It doesn't seem like you are eating enough protein throughout the day. Try incorporating more protein in your diet and that will help prevent muscle loss. Also, only eating 1200 calories might be too low for you; you're body might be in starvation mode. Jillian Michaels says that when you hit a plateau, for 2 weeks eat the amount of calories it would take to MAINTAIN your weight... this will help reset your metabolism and get it burning again. After those two weeks, cut your calories again but make sure you don't cut them too low. Hope this helps!
Fitness Minutes: (5,830)
2,512 2/8/13 5:41 A
Clark, Given that your goal is weight loss, have you tried walking over jogging?
Fitness Minutes: (14,252)
9,689 2/7/13 9:55 A
Start tracking even on those binge days. I don't like to, either, and will sometimes wait until the next day, but honestly... it's important to see that data and see how it affects your weight. Having to track those raw numbers is a powerful deterrent to doing it again. ;) And sometimes, just sometimes, it ends up being better than expected. I did it the other day, and was surprised to find that my "binge" was only about 400 calories over! Still in maintenance range!
Track anyway. You're not hiding the calories from yourself, you know they're there. TRack them anyway. Tracking is the most powerful tool you have, and just like a hammer, it's useless if you don't use it. Does a carpenter ignore the nail he misses, and move on, pretending he didn't just miss that nail? Nope. He gets another nail, and hammers that in, because the whole structure would be compromised if he didn't.
So goes your tracking. TRack anyway, and watch how those days affect your overall progress.
Fitness Minutes: (18,658)
825 2/6/13 10:20 P
it can be frustrating. try not to get discouraged.
i am a lot older than you, and to maintain in the middle of normal bmi, my range is 1400-1750 calories per day. i don't work out a lot. i jog 3 miles 3 times a week. and sometimes go to a yoga class once a week.
your sample meal doesn't look like that much food. the binging could be because you aren't eating enough.
Yep! On the days in my tracker where there are only 600 calories, it's because I most likely binged at night time and felt too guilty to add it.
Here's to tracking EVERYTHING that goes in my mouth! More veggies. More protein! More water!
Fitness Minutes: (85,069)
2,489 2/5/13 8:36 A
According to your nutrition tracker you have days when you're only eating 500-800 cals. Now either you're not tracking everything (which could be why you're not losing) or you are really eating that little and your BMR has lowered to a low calorie intake. Eat more. I eat an avg of 1400 cals a day and am 5'2 114 lbs. You may lose eating at a low calorie intake at first but eventually your metabolism adjusts to it. I stopped losing after awhile of eating at 1400 cals so I lowered my intake to 1100-1200 cals. It worked for about 6 weeks and I lost 15 lbs and then it haulted again. So this time I upped my calories back to 1400 cals and started calorie cycling, I lost 5 lbs in 3 weeks.
You also have to expect not to create as large of a calorie deficit as someone in their overweight or obese BMI. The smaller you are, the less calories you burn and it's also not recommended to go below 1200 cals because you will have a heck of time getting in the nutrients, vitamins and minerals your body requires.
What I found is working for me is to keep my body guessing and never adjusting to a set amount of cals. Some days I eat high cals (1650 cals), some days medium and some days lower (on my rest days). But you can't *expect* to lose 2 lbs a week at your weight. I would set your deficit to lose 1/2-1 lb/week. Mine is set to 1 lb/week and I still lose 2 lbs here and there since I started CC.
Edited by: JENNILACEY at: 2/5/2013 (08:39)
Fitness Minutes: (14,252)
9,689 2/4/13 11:18 P
Thank you girls for all your time and thought into this! Looking at my "diet" my vegetable intake is way too low, and my carb intake too high, like you suggested. Swapping out my sprouted bread with another egg in the morning, cucumbers for snacks, and a lean protein and vegetables for dinner.
Fitness Minutes: (14,252)
9,689 2/3/13 3:39 P
At 143 lbs, you're just not likely to lose 2 lbs per week. That's totally doable for someone over 200 lbs, but at your weight? You're quite simply not fat enough! I think you need to do several things:
1) Adjust your fitness goals to accurately reflect the amount of exercise you're actually doing. Going over your calorie burn goal isn't a good thing, and it won't help you lose weight faster (as you've discovered.)
2) Track that wine. It has calories, I assure you, and a few glasses of untracked wine can absolutely sabotage your efforts.
3) REadjust your weight loss goals per week. You can reasonable aim to lose at most about 1% of your body weight. So at the very highest, you're looking at 1.4 pounds per week... tops. A good goal is 3% of your remaining weight loss goal per week.
4) Reconsider your goal weight. As we get older, our bodies change, and things fill out and are different than when we're teenagers. I used to hover around 140-145... but I doubt I will ever get that weight again. ;) I was 18 and had the metabolism of a squirrel. I've had two kids, am over 30, and have to work a lot harder! You can't always be a teenager, and you won't have the metabolism of a child anymore. It's unlikely you will look like you're 19, because well, you're not 19 anymore!
5) EAT MORE. You are simply put not eating enough to support your activity. Look at January 29. You burned over 600 calories that day, and are only 1200. That's not enough! If you're sedentary that's fine, but you're NOT sedentary. Your body is not able to get the fuel it needs from so little! What you will end up doing over time is SLOWING your metabolism, and sabotaging your efforts.
I'm also seeing very little vegetables in your diet. yesterday, your only vegetables came in a can or a bottle of ketchup! You can get a lot more nutrition and bulk from vegetables that will fill you up!
Track more consistently. I'm seeing a lot days where (I hope) you weren't tracking completely. In fact, if you were tracking accurately, you're severely undereating, so I do hope you just didn't track those days.
Fitness Minutes: (4,362)
3,171 2/3/13 11:29 A
How tall are you?
Sometimes, it's NOT realistic to lose 2 pounds per month....
You could be over exercising and undereating? This could take a toll on your happiness (mood) and overall energy after several months.
My advise would be to give more info: calories burned, calories consumed, type of exercise, height etc...
Fitness Minutes: (5,830)
2,512 2/3/13 11:22 A
Are you: sleeping well 8+ hours/night? stressed out? exercising intensely? getting enough omega 3 fats? hydrated?
I would try two things if all of the above are in balance: 1. replace the bread portions of at least 2 of the 3 meals with veggies/lean protein. 2. increase calories by 200/day
1. i am not sure how tall you are, but if you are at least 5'1" tall, you're barely, barely overweight. if you are taller you are already at a healthy weight. which brings me to... 1b. 2lbs per week is only a realistic goal for you if you about 3' tall. if you are in the 5' or 5'1" range, then you might be able to get a half a pound a week in there. if you are taller you should be aiming for no more than 1/4lb per week. 2. the previous poster is right about you possibly not being your full size at 19. it's pretty common to finish rounding out so to speak in your early twenties even if you stopped growing up a decade before. if that is the case, there simply isn't any going back to that weight. 3. working out. if you are working out more than about 70 cals burned over your calories burned goal, then your ranges may not be right [actually they are certainly not right because your body isn't large enough to support the 1000 cal a day deficit needed to lose 2lbs per week and if you're over exercising on top of that you're denying your body the fuel it needs to function where you're at. because setting a too aggressive goal and actually burning more than your calories burned goal are the two biggest things that can cause you to be eating too little and not losing because of that] and you probably aren't eating enough to lose anything. being as accurate as possible on a weekly basis with regards to your calories burned goal is going to get you the results for where you are now. if you give the program an unrealistic goal, it plops you in the bottom range. if your ranges don't move when you increase your calories burned goal by more than 70 cal, this is what has happened to you. and if that has happened and you're working out more than you said you were, you basically have a calorie range that has nothing to do with your current size or exercise habits instead of having it tailored to where you are. 4. what you're actually eating. breakfast about 260 cals with 2 grain servings, 1 protein and maybe 1/4 of a veg serving. lunch is about 340 cals with 1 grain, 1 veg, half a dairy. dinner is about 510 cals with 1 protein, 1 grain and we'll go with 2 veggies. you should be eating about sixteen servings of food a day. you're getting about 9.5 and no fruit whatsoever. and by my approximations about 1110 cals though it could be more if you're having larger portions of hummus or cheese. that's not enough food for someone so close to maintenance, particularly if that person is active. adding an extra egg to your breakfast would help. add enough veg to count as a serving or a piece of fruit to your breakfast. add some other vegetables to dip in the hummus for lunch [peppers, carrots]. add something that could be considered more of a protein source for lunch [beans, meat]. or if you like the size and composition of your lunch, just make sure you are having two of them so that you're getting the calories and nutrients you need. if you're only eating three square meals, they need to be bigger meals. if you are eating more often you can go with smaller meals. whichever works for you is the one that works for you, you just have to balance out the size based on the frequency. try adding yogurt and granola as a snack. or nuts and fruit to your chocolate. 5. and this maybe should have been number one, but the thing that you need to do most is to get your bodyfat tested. properly tested, not bathroom scale at home tested. if you're already in the low 20s that means that unless you're willing to become professional athlete level fit, you're not really going to lose any weight because you have so little to lose. if you're in the upper 20s you do have some to lose. but if you're already in the teens, then you really have nothing to lose. and that should be your guide to where you should be, not a number on the scale.
When you're 19, your body probably hasn't fully developed yet. It's possible that 114 is not a realistic weight for your body type now.
Counterintuitively, a lot of people find that not eating enough + working out too much really stalls their weight loss. If you are working out as much as you say you do and are still eating only 1200 calories per day, that doesn't sound like enough. This link has a little more information: www.sparkpeople.com/community/ask_the_expe rts.asp?q=58
I weighed 114 pounds using Sparkpeople in 2006. I tracked everything I put in my mouth. I was skinny, but skinny fat. I tracked junk food. I was a young 19 years old. 1200 calories a day of junk food and minimal cardio...and I was THIN.
Here I am. 25 years old now. Very conscious of the "clean eating" lifestyle. IE: Whole foods, minimally processed, home made. 136 pounds down from 143...but not losing 2 pounds a week. Or even a pound a week. I track everything (except for wine...oops) and still am at homeostasis. My happy, realistic weight is 127 pounds. It's so frustrating to look at yourself in the mirror, look at the numbers on the scale, and see no improvement.
I track my calories, I go over my calories burned per week, I'm active and otherwise happy. I just can't get those numbers to move! Aggravating and sad.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.