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Am I eating too much fruit? Not losing weight :((70 Posts)
Hi everyone, I'm hoping someone here could help me answer the question of why I'm not losing weight (and always feel hungry!).
I currently weigh 11 st (70 kgs) but ideally would like to get rid of 11 pounds. My weight seems to be stuck and fluctuates between 68-70kgs (and has been like that for at least a year). I don't feel overweight, but I used to be slimmer (before DD) and just want to feel better about my shape.
I exercise (usually a mix of HIIT, weights, some cardio, but not too much unless I go for a run) usually 3-4 times a week for about 40 mins (can only do evenings after DD goes to bed)
I don't smoke, barely ever drink alcohol (I'd say once a month), barely ever (less than once in two months) get a takeaway. I don't eat out, cook all my lunches (bar an occasional sushi from Wasabi once every fortnight) and dinners from scratch. Don't keep any sweets at home and I don't really eat any sugary snacks/fizzy drinks etc.
I would say I eat clean and healthy most of the time with an occasional treat once in a while. Yet I'm not losing weight and feel like I'm hungry all the time so feel like snacking at work (doesn't help we're not too busy at the moment, I don't do a lot of snacking when busy!).
I usually have:
Breakfast: overnight oats with chia seeds, almond/cashew/coconut milk and some berries (plus 1 Tbsp honey or agave for sweetness) or smoothie (usually banana plus some frozen fruit and almond milk) -
with homemade granola (1/3 cup). On Sat/Sun I'd have some boiled or scrambled eggs, rye bread and avo instead :D Love my eggs and avo!
Snack: carrots and houmous (about 1 heaped Tbsp so it's not like I'm pigging out!) or cucumber and cottage cheese
Lunch: usually a salad made at home: e.g. roasted sweet potato, spinach, tomatoes, avocado, some black beans, a bit of olive oil or I'll have a salad with brown rice, edamame, spinach, avo and smoked salmon with a tamari dressing. That kind of stuff.
Snack: greek yoghurt with berries and honey usually
Dinner: either some made turkey meatballs with tomato sauce and wholemeal pasta or turkey chilli with avo and brown rice or some salmon and prawn curry with mange tout and courgette etc.
Snack (I am starving after exercising): sometimes greek yoghurt with berries, sometimes banana with peanut butter, sometimes apple.
I can see from this that I might be eating too much fruit.
I also drink lots of water and green tea (no black tea and only occasionally coffee). Where am I going wrong? I'm tempted to see a nutritionist/dietitian but scared I'll spend money to hear I need to eat wholemeal rather than white carbs, no processed food, no sugar etc, which is something I already know
I'd be grateful for any feedback, I'm getting sick and tired of reading stories of people who give up one thing and miraculously lose weight!
Is the diet you are eating now realistic and sustainable for the future at a maintenance level? Do you have lots of energy?
Find out your total daily energy expenditure (TDEE). Increasing your daily activity levels by getting a fitness tracker and increasing your daily steps. Getting a FitBit and finding out what friends do has been a revelation - the skinnier people I know do loads of steps and don't necessarily do any formal exercise classes.
I managed calorie counting for three or four months, with good effect, but I got terribly bored and fed up. It might be that you can do it in a shorter time though as you don't have as much to lose. I am doing 5:2 now which I find much better than counting and weighing all day every day.
Replacement milks (rice, almond, etc) can be VERY high in carbs and particularly sugar. I didn't initially realise this until I started calorie counting and I was having 200 unnecessary calories a day in milk. I changed to red top lactose free milk (fraction of the calories and almost zero sugars) and that helped a lot.
If you are like me, sugars (like sneaky milk) make me retain water weight, could be similar for you. When I cut out the sneaky milk I think I dropped about 3lb within a week or so, and that was on a week where exercise was minimal.
Oh you'll be losng that weight in not time Good luck !
ah, thank you! I'll have a look at some health or Asian stores in the area
Day 2 of my overhaul and I'm having:
B: Skyr natural yoghurt with milled flaxseed, chia seeds, half banana and raspberries (very weird not having honey in there!)
Snack: cucumber and cottage cheese (50g)
L: same as yesterday - smoked salmon, spinach, quarter avocado, broccoli and green beans with a dash of tamari sauce
S: kefir and raspberries
D: Madeleine Shaw's aubergine stew with cauliflower rice
Weighed myself and I'm 69kg (the carby bloat is gone grin
Or try a Health Food shop they have lots of varieties of tofu. I love it, it soaks up flavour brilliantly so you can marinade it in tamari,garlic etc.before cooking in a stir fry or whatever. It sounds like you had the soft type which can be used with maple syrup and blended instead of cream.
Ah, you have to make sure it is the extra firm type. I have no idea about brands in the UK as I don't live there these days but try looking for extra firm. If it's not in the supermarket, maybe ask in an Asian supermarket if you have one? They normally have lots of types.
BigYellowJumper sounds great! Is there a particular brand of tofu that doesn't fall apart when fried? I tried once and couldn't even get it cubed properly, it was just falling apart and after frying tasted like bland scrambled eggs (ugh)
We make fried tofu with peanut butter sauce. Low carb, high protein and really delicious. There are tons of recipes online.
I think I tend to overeat (as evidenced by all the comments and also how I feel at the end of the day) the good things like houmous or avocado etc so weighing and calorie counting might help me get a grip on portion control. This morning I was weighing up the peanut butter and was shocked to see how little 15g was
Just had my lunch and I feel sated (although I'm looking forward to my snack around 3.30 of raspberries (which we picked yesterday at a farm) and peanut butter.
Currently looking at low carb lunch recipes - do any of you have your favourites?
Oh sorry, silly me you said zero black tea and I was thinking it was like coke !!
I never count calories but we're all different. That does sound better!
ppeatfruit thanks! Macadamias sound good!
I don't drink black tea at all (which means I'm saving myself all these calories from milk :D
Ok guys my food today (should fit within 1400 cals and less than 100g carbs - I'm tracking on NutraCheck).
B: 2 scrambled eggs (no butter, no milk) with red peppers and tomatoes plus a slice of toasted rye bread (the Schneiderbrot one), 150g kefir
S: cucumber and 60g low fat cottage cheese
L: smoked salmon (70g) with quarter avocado, spinach, spring onions, green beans and tenderstem broccoli and a splash of tamari, miso soup
S: 100g raspberries and 15g peanut butter
D: roasted salmon glazed with tamari and roasted aubergine (half) with tenderstem broccoli and green beans
Lots of water and green tea.
Currently clocking 1273 cals and 70.3 g carbs (acc. to other trackers I've exceeded fat for the day) - obv salmon and I wouldn't usually have salmon twice a day!
Does this look better?
marushka I have some macadamias and maybe an apple or figs when I'm out but at home, with cucumber or what you like, a hard boiled egg, salad, carrot sticks or grated with an olive oil, lemon juice dressing etc. tahini dip. etc.
Be careful with the black tea (don't have too many) , green tea is better because it has more antioxidants. It's weird because I lost weight when I gave up a daily coffee and tea. Like you I have a good coffee occasionally.
ppeatfruit what snacks would be nutritious and filling? I'm thinking cottage cheese and cucumber, almonds maybe?
inneed I don't really drink wine! Like I said, I have alcohol once a month (usually G&T) and apart from that, zero. Suffice it to say I have some Irish Cream in my cupboard leftover from xmas
I mainly drink water or green tea, very rarely coffee, zero black tea
bewater I want to be able to fit into smaller clothes so I guess inches! I used to have a flat stomach (not a six pack but you know, flat) and now... it's just not. The worst thing is I end up bloated and sluggish by the end of the day which really peeves me off.
I made a meal plan for next week (high protein low carb and will post soon, will be looking forward to everyone's comments!
Thanks for all the advice so far! Sometimes you need some external kick in the butt from impartial people
You diet sounds pretty great, but I am a smidge lighter than you, exercise a wee bit more, and would eat that to maintain, so you probably just need to tweak portion size as mentioned above.
But do you really want to actually lose weight, or inches? You're clearly pretty dedicated workout-wise, a decent personal trainer could probably get you a dress size smaller for example.
Interested to hear that gum bloats you, I've had random bloating episodes that I can't nail down a cause of, but I do chew a fair bit of gum so will try and track if that's the issue.
You eat very healthily but quite a lot - 3 meals plus 3 snacks! Try to substitute a snack for a drink - tea or low calorie squash etc
You don't actually mention drinks - remember they add to your total too - coffees for example are v calorific
But if you eat slowly and mindfully, (not at a screen or standing up !) really enjoying your food you eat less at normal meals, because you fill up properly and you NEED nutritious snacks .
I lost weight relatively recently with Paul Mckenna and still do his way of eating to maintain, it's brilliant , I didn't need to do extra exercise or eat anything special (apart from my healthy normal way!)
BigYellowJumper lol at pinging elastic bands at people's heads! I cannot eat gum because it bloats me (I suppose it's because of all the xylitol and other crap that's in there. But yeah, I get the message - boredom snacking is a no no. I also need to find a way to feel fuller after meals which will tie me over to the next meal.
I think if you're cycling to work, you don't need to walk too, although me and my husband will take a walk around the neighbourhood after dinner sometimes (not possible for everyone, I know.)
I heard that blood sugar levels spiking was a load of shite, but not sure.
Boredom snacking = NO. Do something else when you're bored instead. Go on the internet and do a map of the world quiz. Ping elastic bands at people's heads. Chew gum. When my husband stopped snacking, the weight fell off.
Teddy - yikes! 5 miles of walking per day? Not sure when and how I could fit that in, on weekend maybe? I cycle to work and exercise 3-4 times a week (sometimes manage up to 5 times) but there is no way I could walk 5 miles every day... how do you fit that in?
BigYellowJumper - I do realise this! I think that because I have quite a lot of fruit the blood sugar levels spike up and make me more hungry? It's also boredom snacking as when I'm busy at work I'm happy to go without so many snacks.
I'm going to try and eat fewer carbs and more protein - hopefully it will fill me up!
What stands out for me is how many snacks you eat. Three meals plus three snacks a day is too much (unless they were really really low calorie snacks, or really tiny meals.)
10,000 steps is around 5 miles. So if you can work out the distance of somewhere you could walk to and from near your house that covers 5 miles then you wouldn't need to bother with a Fitbit
Primaryboodle Most fruit is semi digested anyway (think of melon as a starter) and needs to be eaten alone so that you benefit from the goodness, otherwise it rots in your gut when eaten as dessert of a normal meal (except bananas which are starchy). I used to have IBS before I began eating it on its own, I do think it needs to be combined with seeds or nuts in a smoothie though.
I make my own for breakfast they're yum!
Lonny thank you! I have bought so many of these books over the years and just don't want to be disappointed!
10,000 steps a day would mean I either need a pedometer or a fitbit, right? I might give it a try after payday :D
Oh I know, I only bought it because a friend left a magazine at my house. I never buy women's mags for exactly those reasons! That said the 'method' book is only £10 on amazon.
There's some 'woo' stuff (which I'm doing nonetheless); 7 hours sleep (lack of sleep increases a hormone which increases weight), having time away from screens every day, being a bit more mindful.
10,000 steps a day, every day plus at least 15 mins other exercise, with a HIIT flavour/muscle sculpting.
Then three meals + 2 snacks a day, loads of recipes, all of which seem to me to be low or no carb, high protein, decent amount of good fat. Lots of oat bran for bircher or porridge, lots and lots of leaves and veg, lots of pulses. I'm really, really liking the food and have to say I'm never hungry.
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