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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (203,958)
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12/26/17 8:37 A



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ALITTLEBIRD,

You don't have your food diary posted, so I can't sneak a peak at what you've been eating.

In past, when I've talked to other members who've had similar issues, I've asked them how many servings of fresh fruit and veg they eat. They say plenty, but when I looked at their food diary, some days they'd barely get 1-2 servings for the whole day.

Could you describe a typical day's menu ? What do you eat for breakfast, lunch, dinner and snacks ? Maybe if we knew what you were eating, we might notice something or make some suggestions.

I know from my own experience with yo yo dieting, I did not eat enough fresh fruit and veg. I was one of those folks who go 1-2 servings a day. Today, I will typically eat 6-9 minimum.

Also, you could talk to your doctor to see if you have a food allergy. Personally, I do not eat gluten free. However, I know many members who have done well cutting out wheat products from their diet. If you are sensitive to wheat or dairy or some other food you're eating, that could make it difficult to lose. that is just a guess.

because we don't know what you're eating or how much, any of us who are replying are taking an educated guess based on our own weight loss experience. My experience ? I ate way too much junk. too many muffins, brownies, cookies and chocolate. Not enough fruit, veg or fiber.

And one more thing, if you want to lose inches of your body, don't stop strength training. There is a misconception that people gain weight when the do ST. this is incorrect. Strength training will help you add lean muscle which in turn will help you decrease inches. So, even if you are having issues losing weight, if you have a good strength training program, you could drop a pants/dress size.

A lot of women are afraid to lift a weight or use a resistance band because they think they'll bulk up, this is another misconception. Adding lean muscle will give your body definition. It'll help improve your posture. That's huge. Most people don't realize that poor posture makes them look 10 pounds heavier.

SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (263,366)
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12/25/17 9:41 P



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I still strongly suggest asking your Dr for a referral to a Registered Dietitian. I am speaking from experience.

I was eating a very healthy diet, and within a normal (healthy) calorie range but was gradually gaining weight. This happened over many years. When I took a number of my Nutrition Tracker Printouts she confirmed I was on what was a normal weightloss diet, which was nutritionally very sound. BUT she was still able to detect what the problem was and set about rectifying it. My weight-loss was very gradual .... it took 16 months to lose the first 50lb. I had been overweight for about 30 years!!

I will also add that my Dr, who was a VERY good Dr, wasn't able to help me to lose the weight, even tho' he made some very good suggestions (mostly what I was doing, anyway), and confirmed that under normal circumstances I shouldn't have been gaining.

You CAN do it, but you obviously need the same type of help that I had - that of a Registered Dietitian.

Good luck,
Kris

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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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ALITTLEBIRD's Photo ALITTLEBIRD SparkPoints: (6,456)
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12/25/17 8:58 P

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It's funny, because I am reading all these questions and checking them off in my head.

Yes, I eat fresh fruits and veggies. Lean proteins/fish.

Yes, I actually have been getting pretty decent sleep with my fibro but my work hours are rough.

I upped my calorie intake from 1400 to 1550, with no results.

I was doing a higher protein intake and low carb / moderate fat diet though.

I do change what I eat on and off, so that I don't get used to certain foods. (Or get burnt out or bored.)

When it comes to the weight training I already know about water retention and that measuring helps more than the scale. The physical trainers all said after 6 weeks max water retention should start to come off, so I was way passed that after 6 months of the weight training.

I've done it all, ladies and gents! Herbal supplements have me wary, so what I'm doing is I sorta took a break from the hardcore diet and exercise for the past few weeks. Tomorrow I'm starting a green tea/water cleanse, I have a 1 week vacation from work, and I'm going to start my diet again with just cardio added. I'm still at the 200 pound mark, it's just a mystery to me how this is taking so long and making plans in my life that much more difficult!

All I can do is smile and keep trying! And maybe look for another job... emoticon




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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (317,401)
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11/19/17 2:17 P

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My suggestion is to change what you are eating. If you've been heavy on carbs, eat at low range for carbs and high range for protein and leave fat as SparkPeople recommends. If you've been low carb, try raising heathy (olive oil, avocado, etc) fats and whole grain/sweet potato carbs. Try new foods, especially new vegetables. Measure and count everything religiously at least for 2 weeks and see if that doesn't flip on the switch to start losing.

Also, try a different cardio. If you've been walking try cycling. run-walk intervals are great. You can start with 15 second run-45 second walk intervals until that is fairly easy.

Shake up what you are doing. I do believe you can lose weight. Do not give up!

That said, it isn't easy. I'm several inches taller than you and it is still hard, but worth it.

Best wishes!


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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WHITE-GREEN's Photo WHITE-GREEN Posts: 2,861
11/1/17 5:24 P

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There is a good thread about that at the Beck Diet Solution team, on the General Discussions forum. (It will take some scolling) It's called 'Amount of calories? Beck for life book'. It has links so you can make the calculations I mentioned. I tried to post a link to that thread but for some reason could not get it to work.


Edited by: WHITE-GREEN at: 11/1/2017 (17:30)

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WHITE-GREEN's Photo WHITE-GREEN Posts: 2,861
11/1/17 5:23 P

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My thought is that you are maybe eating (way) too little. See for example the book 'Beck Diet for Life'. You may want to calculate how many calories you need to MAINTAIN your current weight and then subtract just 200 calories.

1200 calories for a 200 pound woman sounds like very little to me, maybe your body is in starvation mode, hanging on to every calorie.



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SWEET-PEASMOM's Photo SWEET-PEASMOM Posts: 324
10/31/17 9:32 A

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My cortisol levels were pretty high, and I was holding onto some extra weight no matter how hard I tried to get it off. My doctor suggested an herbal supplement, holy basil. Said it has calming effects and lowers cortisol as a result. She was careful to tell me that it doesn't help everyone, and there are no FDA studies to back it up, but I started taking it and was pretty amazed at how much more calm I felt after about a week. And even though I didn't lose a ton of weight really fast, I did manage to break a 6-month plateau and have been losing (steadily) since.
Just something to look into.

"Love chooses to believe the best about people. It gives them the benefit of the doubt. It refuses to fill in the unknowns with negative assumptions. And when our worst hopes are proven to be true, love makes every effort to deal with them and move forward. As much as possible, love focuses on the positive."

THE LOVE DARE


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KRISTIEJACOBSEN's Photo KRISTIEJACOBSEN Posts: 93
10/30/17 11:34 A

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Thanks for this post!



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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (203,958)
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10/29/17 3:33 P



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ALITTLEBIRD,

are you eating enough fresh fruit and veggies ? If I were to go back in time and give myself one piece of advice that would help me lose weight and be healthy, it would be to increase the number of servings of fresh fruit and veggies I eat each day.

Are you eating the same things each day ? It could be it's time to change your menu. If you eat the same foods, day after day after day, your body can get bored. Why not try some new recipes ? New snacks ? It's important to periodically change your routine. so you might try some new recipes.

Also, speaking as a personal trainer, you don't need to decrease the amount of weight training you do to lose weight. Too many people mistakenly believe that it causes a person to "gain" weight. This is a misconception. A person can gain weight, but it is not a result of gaining muscle. It's a result of water retention. When a person begins to strength train, their muscles will soak up water like a sponge. this is what they are supposed to do. Your muscles will release any excess water they don't need once they've adapted to a new workout routine.

I strength train regularly so I noticed that when I change my routine, my weight goes UP. but only for a few days. It goes down eventually and this really is nothing more than a shift in your water weight.

If you would like to decrease inches, continue strength training. With time and a good workout, you will notice the inches decrease. If they are not decreasing now, you may want to change up your routine. Increase the amount of weight you're using so that your workout gives you a challenge.

Also, how long did it take you to gain the weight ? One thing to keep in mind is that if it took you years to pack on the weight, you can't expect it to come off in a few short weeks or months. Losing weight takes time. Just keep doing your best to eat more healthfully, watch your portion sizes and get some regular exercise when you can.

Good health starts from the inside out, when your insides are healthy, that reflects on your outsides.


SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,131
10/29/17 7:11 A

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It sounds like you're on the right track, but I agree that stress can have a big impact on your weight loss progress. The previous poster has given a good suggestion to meet with an RD who can evaluate your food logs in more detail and offer advice.

In the meantime, is there anything you can do to reduce the amount of stress in your life, or have you tried any techniques to cope with it more effectively?

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (263,366)
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10/28/17 11:52 P



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I note that you have fibromyalgia. Does this impact on your sleep? If so, it is possible that the difficulty you are having is related to this condition. It is also possible that if you are taking meds, that they may hinder your weight-loss efforts.

Regardless, I would ask your Dr for a referral to a Registered Dietitian who will be a better help to you than most Doctors are. Continue to weigh/measure all of your food and enter it all into the Nutrition Tracker, and take some printouts from "Today's Full Report" with you when you go to your Dietitian's appt. If you record in the daily notes the exercise you have done during the day, (including how long each session was) it will print out with the nutrition info. This will prove to be a big help.

Good luck,
Kris

Edited by: SLIMMERKIWI at: 10/28/2017 (23:53)
Co-Moderator Dealing with Depression
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ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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ALITTLEBIRD's Photo ALITTLEBIRD SparkPoints: (6,456)
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10/28/17 10:49 P

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Yes. Measuring cups, of varying assortments, and scale.



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KIMOKIKO's Photo KIMOKIKO SparkPoints: (643)
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10/28/17 7:29 P

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Do you weigh and measure all your food?

For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone.


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ALITTLEBIRD's Photo ALITTLEBIRD SparkPoints: (6,456)
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10/28/17 4:46 P

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Started at 1200-1400 calories. Female, 200 lbs. 5'1" tall. I work a 40+ hour job, 10.5 hour work days Monday and Wednesday/Friday. Shorter days tuesday/thursday. Run the front office of two offices. Total stress ball and I am aware this can cause problems.

Workouts consist of 30 minutes elliptical and 30 minutes weight training.
No weight loss first month but lost 6 inches all over. Awesome start!

2nd month. Same routine. Loss is only 2.5 inches, 1 pound lost. (Expecting muscle mass to form so no big deal about no fat loss.)
3rd month. Same routine. 1.25 inches lost, no pounds lost.
4th month. Same routine. No loss, no pounds lost.
5th month, upped calories to 1300-1550. Maybe not eating enough?
Same diet, same exercise.
6 month. No changes.

Went to the doctors, ran labs, blood work, nothing is off at all. I'm like, super healthy. Still 200's in lbs.

Doctor suggests doing 30 cardio and only 15 weight training. Doctor suggests maybe stress is the issue. He also confirmed my diet is right on key, I'm not off on anything. Just tells me to change the weight training to less time and work on cardio - My goal is to lose fat anyway, I was doing weight training because I was a thick noodle without any definition.

Suggestions? Help? Anyone else having gone through this?



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