Why is it not working??!(24 Posts)
I have been really trying to lose about 7-10lb over the past couple of months but I'm getting so frustrated at the slow progress. I have had four pregnancies in 6 years, and have lost weight in between, but always gain about 3 stone by the end of pregnancy. I have recently stopped breastfeeding out youngest baby and I'm really keen to get rid of the extra flab. I have been running most days (14,000 steps on average), have cut out a huge amount of rubbish and am now having a small yoghurt and fruit for breakfast, a bowl of soup and a piece of sourdough bread for lunch, something like stir fry for supper and then 2 bits of dark chocolate. Snacking is either fruit or one or two slices of cheese (over the day). I'm keeping calorie intake approx 1,500 kcal. My pre pregnancy weight is 9st 8lb, I'm currently about 10st 7. I have a small frame and the weight is really noticeable. Previously I have lost weight easily. What can I do? Any tips? Cannot do anything too extreme as I have 4 small children to care for, just a want to get rid of it and move on!! Thanks
Is the yoghurt sweetened or sugary?
Is the soup homemade? Do you measure a portion?
Bread bloats me!
Do you need the chocolate every day?
Cheese is very high in fat.
Fruit is high in sugar.
How much protein are you getting?
Maybe spend 2 weeks weighing, measuring and logging every morsel that passes your lips, just to check you're not accidentally eating more than you think.
If that doesn't seem to be the cause, it might be worth speaking to your GP in case it's caused by something medical (like a thyroid problem, fairly common after pregnancy, I believe)
I have been logging everything on MFP so I know exactly what I'm eating. It may just be that I'm a little older and have gained and lost weight so many times over the last few years due to babies that my body is just struggling a bit now! I think all the exercise has changed my shape so I'm hopefully feeling that it may suddenly start to shift. In answer to your questions Wolfie, no the soup is not home made, but yes I'm measuring portion sizes, no the yogurt has no sugar in it is Greek yoghurt and although there is sugar in fruit I'm fine with that- I don't really buy into the idea that all sugar is evil, I need it to survive with 4 under 7 and what I am having I think is a well balanced diet taking into account the very, very little time I have to feed myself (often have eggs instead of soup and bread for protein). I'm just hoping someone may have some wonderful advice or words of support. Maybe something that worked for them when other things didn't. I'm sure this will work eventually, just want to get it over and done with as its so boring trying to lose weight!
I don't really like to suggest it, as it sounds like you need the extra energy, but dropping to 1,200 kcal a day would yield faster results. I'm currently on 1,200 kcal a day (started at 10st 10lbs, now 9st 10lbs, so not too dissimilar to you) and it has worked well for me. I will admit to not having much energy though, so might not be a viable option for you.
Agh, maybe that's what I'll have to do at some point. Don't know if I can manage it yet. Has it made you more tired? I do find I need to eat enough to get through the day without losing patience. What have you eaten to keep under 1200 kcal? Thanks for the help!
How old is your baby? Are hormones still at play?
My youngest is 6mo and I am still bf and wondering if that is what is making my loss a bit slower.
I have been tending towards low sugar and very little in the way of processed foods, which has been great for controlling my appetite. I try and keep daily carbs to under 1/3rd of my calorie intake, and never over half. What carbs I do eat are mostly from whole grains, oats, beans, vegetables etc. I eat things like:
- 30g/40g porridge oats with water and 1/3 cup semi skimmed milk
- omelettes. I sometimes make them more filling by adding additional egg whites (17kcal each) to the whole egg(s) or by making soufflé omelettes. I add lots of pepper and finely grate 10-15g of very strong cheddar on top. Also nice with mushrooms.
- I eat lots of prawns and tuna, generally as part of a salad with tinned kidney/mixed beans (not in sauce)
- unsalted cashew nuts are very filling and high in 'good' fats. You don't get many for your calories though, so I tend to weigh them into 100kcal bags in advance and have them with meals
- baked egg 'muffins' are good and can be bulked out with things like spinach and broccoli. I batch cook 3 days worth and keep them in the fridge
- I'm loving mini milk frozen lollies at the moment (around 30 kcal each)
I gnerally keep breakfast between 150 and 250 kcal, lunch between 250 and 350 kcal and dinner 450 to 600 kcal. Anything left over is used for snacks/puddings and things like milk in tea.
I eat 'normal' family food too, just in small quantities and different ratios to the rest of the family. If I really fancy chocolate or a slice of cake, I will eat them, but only a tiny amount (up to 100kcal-worth)
It's not fun, a nightmare when we go out and I simply couldn't live this way long term, but it has been fairly quick (about 1.5lbs per week) so, for me, easier than a longer but less harsh diet. I was very cold before the weather turned and by 8:30pm I struggle to find the motivation to do anything other than lie on the sofa, so probably not for everyone.
I've lost 5.5kg(12lbs) in 6 weeks by having a goal calories target of 1200, but allowing days where I go over. Typical day:
Breakfast: 150-175g Greek yoghurt with sliced strawberries and a drizzle (5g) of golden syrup. (240cal)
Lunch: a big salad with 60g bistro salad leaves, 100g cucumber, 100g baby plum tomatoes, 80g beetroot, 75g mozzarella, 75g king prawns (285cal)
Dinner: Roast pork with roast potatoes, parsnip and carrots, beetroot followed by a small portion of cloutie dumpling and custard (627cal)
Total 1152 calories.
I'm not going hungry!
Try the fat 2 fit podcast. Basically advocates that you should be eating the calories that you need to maintain your goal weight - with your running id say unlikely to be less than 1,800 calories, eventually the weight will drop off.
By going under your BMR and consuming 1,500 calories (or even 1,200), you're likely to be harming your metabolism and losing muscle (which we need to burn calories). By eating more, you may put on for the first week but then it should stabilise and start losing.
You don't want to get into a situation where your body gets used to 1,200 calories so that you gain weight when you go back up to 1,500 and beyond post 'Diet', that would not be sustainable.
How are your energy levels? I wonder if your body is actually still holding on to the weight because your body is depleted of nutrients and your hormones are out of balance.
I find... going to a fruit, vegetable and high protein seed diet for a week or so (chia seeds, avocado, sweet potato, loads of berries, raw vegetables, cooked root vegetables and supplementing with probiotics, a green food powder, high doses of vitamin C, D and A), avoiding high impact adrenaline exercise (so 30 minute daily yoga / Pilates rather than running) and having half hour magnesium salt baths works... I stop feeling exhausted and my body starts functioning normally again. Caveat: not everything works for every person and you will have to find what works for you.
This just popped up on my facebook feed.
Why you can't loose weight on a diet. Ultimately, it gets round to suggesting mindful eating, meditation, exercise and being happy with your lot. Which doesn't really help if you are unhappy with your shape so doesn't really have a solution!
Thanks all- that's really helpful to have an example of what you're eating. I might try and copy! Anotherday and bovny- useful thoughts on energy, how much I need to eat etc. I kind of do feel as if my body is holding on to the weight. I have also found in the past that lots of fruit, veg and healthy carbs- brown rice etc, works quite well for me for losing weight, rather than cutting out carbs which just makes me feel terrible. I really love running so I don't want to stop it but I know it is probably overdoing it to run every day so will alternate with some other things and try and take it easy some days. Think I might try doing one day of 1,200 then a couple of days of around 1,800 kcal and see if that helps. A bit of variety in intake can work better I believe. Thanks for all your tips and ideas.
Also with running (which I also love!!), run for 20 minutes then walk for 2, and run again. Suggested by an immunologist who has studied leaky gut in athletes and found that (can't remember the substance) was leaked through to the urine when exercise continued for more than 20 minutes but following this 20 minute 2 minute routine, kept the gut 'closed' - contraversial 'leaky gut' theory, I know!!)
Thanks- I could definitely do with an excuse to walk after 20 minutes, so will go with it. You will all be excited to know I'm eating an omelette for lunch.
Have you heard of NEAT? Non Exercise Activity Thermogenesis, i.e. walking, generally moving around, fidgeting. The less you eat, the less NEAT most people do, and can be a reason lower calories don't always work.
An update: weighed myself this morning and 2lb have finally shifted after weeks of staying the same. Think hormones have a part to play, also have started doing HIIT 3x a week and have upped my calorie intake a little on your guys' advice. Thank you! Now to stick at it for a few more weeks...
HIIT works it's what I use with my clients, but you need to push hard which you won't be able to do if you're not fueled with good food. Nice work well done!
Thanks, you guys are great. Such helpful tips.
Eat earlier in the evening. I had a habit of waiting until dc were in bed before having my evening meal, it was too close to bedtime so I wasn't burning it off.
Drinking water will help to feel full so you're not snacking as much between meals
RockMeMomma it makes no difference what time you eat - your body still burns calories when you're asleep! It can make falling asleep harder for SOME people.
But for someone who wakes in the night it's often low blood sugar so I would actually advise eating a protein/fat snack at bedtime to keep blood sugar stable overnight.
Yes there's not a lot that can't be fixed by drinking more - water is involved in pretty much every process your body does.
I've just applied to be on the bloggers nework but if anyone is interested in HIIT I write for the app Watchfit and this is one that tells you why and how to do HIIT in 1 minute a day! ==> thefitmumformula.com/articles/60-second-daily-workout/
I have a similar "goal weight" and actually got back to it from 11 stone 7 last year - in my defence it had crept on over 3 pregnancies and I had to make a concerted effort to lose it or be that way forever!
I found I needed to come down to 1200kcal per day to lose.
The 2000 Cals a day advice isn't realistic as that's based on being quite active actually so yeah 1200 might be ok for you, try and eat really nutritious foods so you get more vitamins etc and if you want to eat more add in more exercise, preferably resistance as that builds muscle which boosts your metabolism.
You do need to be realistic about your resting metabolism - mine at around 9.5-10 st is just under 1400 kcal per day. So any diet over 1200 for me is unlikely to result in weight loss. Unlike WW & other regimes, I never " eat" my bonus calorie deficit from excercise. The reality for some of us highly energy efficient types is that we have to really watch what we eat or we gain. I agree with those who suggest car full monitoring of your intake for a week or so. Fill up with high fibre, veg, protein: my fast, go-to foods when you have zero time are hard boiled eggs & tinned tuna. Watch fruit! Not too much - low G I choices. Good luck!
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