Whyyyyyy is this weight not coming off???(46 Posts)
First of all, apologies for starting a new thread. I've had a good look through at all the other ones and feel inspired but still have questions. Can anyone help please?
Last year I very very slowly lost a stone, taking me from 14.3 to 13.2 - largely by low carbing.
On NYE I drunkenly signed up for a 10K. I have dabbled in running before, kind of like it, but generally do a few weeks and quit. I thought that entering an event would keep me motivated and, at 41, know that completing it will be a major life achievement. So, New Year's Day I started couch to 10K and all is going well. I don't find it easy but am up to running for 50 minutes and around 4-5 miles. I am so proud of this. My body wasn't made for running!!
At the same time, I logged back onto mfp and began counting calories. If you can't lose weight when you're running three times a week, when can you?
Numbers wise, on an average week I eat 1500-1700 calories a day (probably not 'good' calories- I am a lazy eater!) and my Fitbit tells me I burn between 2200-2500 calories most days. I average 10-13k steps on non-running days, 15-18k on c210k days.
I thought the weight would fall off! It isn't! Since nyd I have lost only 6lbs. I'm currently 12.10 and have only lost 1.6 lbs this month so far. I am probably trimmer, but mostly on my waist and not enough to merit smaller clothes or anything. I carry most of my weight on my legs. Sigh!
Can anyone shed any light on this please?
Sorry for the rambly post and hope the figures I've posted are useful and not overkill!! Thank you!
A good way to kick start \continue weight loss. Is to cut right down on normal coffee and teas (if you OD!) But drink plenty of water and herbal teas. Another way is to eat fruit alone for breakfast or snacks , not as dessert. Also do not mix carbs and protein at the same meal, so a large veg. salad and salmon dish Then for the next meal toast and marmite or whatever.
That worked well for me, I lost stone and a half (after changing my eating habits) without even meaning to!
Are you weighing your food? You are probably underestimating calories.
I'd agree you'd have thought you'd be losing! I suppose you'll have to do a week of less calories and see if it helps. Also don't eat exercise calories. If I eat more than 1200 I don't lose weight, but I'm not doing all your exercise. Last year I did 1500 but only really maintained with the odd pound off here and there.
Apart from fruit and veg a lot of what I eat comes straight from a packet with calorie count given (blush!). For example, I tend to have a tin of soup for lunch, which will have the calorie count on it.
I don't drink much tea and coffee- maybe 3 a day, but i have got out of the habit of green tea, which i should definitely get back to. Thanks for that tip!
It could be that your macros mix is wrong for you.
I do v well on low carb, low fat and high protein. I tolerate fruit sugars v well, but show me a cake and i pile on the weight.
Other people need more fats, or more carbs (my friend GAINED cutting carbs) - it depends on your metabolism, age, activity levels etc.
I'd go see a nutritionist who will be able to
Assess your diet for you. And drink more water! Also make sure youre getting enough sleep - lack of sleep makes us retain weight - especially around the middle. Good luck!
That's interesting...I am a terrible sleeper!
Have a read of this:
My DP told me that I needed to run for an hour before my body started fat burning. I rolled my eyes but followed his advice. In two weeks I've had 3 inches off my waist, 1 off the hips and 1.5 off each thigh. He was right...of course I'll never admit it to him I know an hour is a long time when you are busy though.
Thank you for the link- interesting stuff.
An hour is looong! But I'm getting there. Shame though, was planning to drop back down to 3 x 30 once the 10k was done!
You're on too many calories. I'm guessing for exercise you say you do you should be on 1200 /1300 max. Or you could double your steps. On running days I suggest you run faster and have an extra 100/150 cals. Try for a week and see how it goes. You are losing weight so you're doing something right.
Also When you say lazy eater do you mean you would rather eat 5 chips than a large jacket and baked beans? A kit Kat instead of small biscuit and fruit? Others will disagree and to a point calories are calories regardless but I think the body has to work harder with stodgy higher fat foods and losing weight can take longer.
Main thing is to not get disheartened.
Calories are calories yes but protein uses up 25% ( moreafter excercise) of its calories to process it so is a far better option than carbs or fat. Also if youre eating processed foods you probably arent getting the vitamins you need as your body hasnt been provided with the enzymes to absorb them. Add onto this excess calories and not drinking enough water and you have major water retention.
Load up on non-starchy vegetables and protein.
If you need help figuring out how many calories you need i can help :
1)your weight in KG x22
2) Your P.A.L level - running 3x a week = 1.4
multiply step 1) by step 2) = this is how many kcals your body uses in a day
so yours is 2365.
You then need to reduce by 20-30%.
so 2365 x 0.7 = 1655 - this is the max number of kcals you should be eating to lose weight.
excess calories should read excess sodium up there ^
Surely if you run faster then it's cardio more than fat burning? I switched to a protein shake for lunch and have no alcohol at all, but otherwise haven't changed any eating habits. There's so much conflicting advice out there, but I have always followed the idea that if you cut down the calories too much then the body thinks it's starving and holds on to more fat. It would be nice if the ideal body shape was 'just a little bit chubby' don't you think?
Lazy eater really means I don't cook a lot from fresh. i eat less variety than I probably should and I eat quick and simple, but filling. So tonight was sausage and mash, I eat a lot of jacket potatoes, a ham cob or soup for lunch. Almost certainly too many carbs and definitely not enough protein.
1655 pretty much matches up to what mfp tells me to eat (1620) to lose half a pound. i put in sedentary though and have not been eating back my exercise calories, apart from maybe on the weekends. I am really loathd to cut my calories to 1200 because I'm burning so many. i am quick to feel dizzy and faint and past experience tells me 1200 will make me feel that way- and that was before the running burn.
I am not a fast runner, but I go as fast as I can so that I can keep going...
Perhaps this week I will cut down to around 1400 and see how I go and make a big more of a concerted effort to avoid processed food. I do drink a lot of water but will add back in the green tea.
Thanks so much for all of your help. i really do appreciate it.
I'm surprised that noone has mentioned muscular water retention- perhaps that is no longer a factor when you've been exercising for more than a few weeks???
Gah, it's all so comfusing!
Quick bit of maths for you
Week beginning 28.2 I burned 3744 more calories than I consumed and lost no weight.
Last week I burned 4096 more than I ate. I lost a pound.
I suppose, working on the simple maths of 3500 calories = a pound, that's actually not that wrong...maybe I should have lost 2-2.5 but I guess it could have been cycle related.
This week I put on 0.4lbs, but haven't done as much exercise- biggest burn was only 2250.
So....fewer calories in this week then! Onwards and upwards!
Thanks again guys.
Ham cobs, jacket potatoes and sausage and mash sounds alike very energy-dense food You need to weigh your food AND the toppings. As well as any oil for cooking, gravy, sauces, seasonings, coffee, milk. Invest in a small weighing scale (5£ Sainsbury's) and a set of measuring spoons. Remember eating quite a large banana has more calories than a smaller one you can't just hit the same one on mfp that kind of thing. Otherwise you just need to be patient x
Also I didn't really see much weight loss a few years ago until I was on a calorie deficit of about 4/5000 a week ( which was damn hard) but do remember if you do feel light headed or weak from lack of energy you can have a yoghurt or something to perk you up. No point losing weight if it drains your soul gettingthere ❤
I think one of your major issues is what you are eating rather than how much. Your body has to work harder to process fresh food. Processed foods are no good. You're going to have to learn to cook more. I would also say up your protein. I do much better on high protein, high fat, low carb, but everyone is different.
A lot of people think that exercise is a big factor in losing weight. Actually, what you put in is more important. I have lost 15kg without any exercise increase, and I don't do much because my joints won't allow it.
Dakota I lost the nearly 3 stone of weight I needed to without ever counting a calorie , or weighing food it's not necessary (if you don't feel like it).
Also when I did what I reccomended in my 1st post, which I still do, I did no extra exercise. I was rushing about though.
I had to go on the Paul Mackenna way of eating when I was sitting about more !
Ah, I think the convenience foods are likely the issue. Calories counts on packaging can be WAY off.
The only way is to cook your own food and weigh it all. Maybe not every day, but frequently. Your body needs better nourishment than junk like bangers and mash, too.
I do eat good food too, honest! I was just trying to give examples.
Today I have cut mfp down to 1400 and eaten, so far: blueberries and yoghurt for breakfast with a bit of granola and crudities and tzatziki for lunch. I've also had a banana. I'm feeling positive.
I totally agree that the crap is unhelpful to my body....but it's not all crap, I promise.
Interestingly it's quite possible to over eat extrememly healthy food to!
If you check out Paul Mackenna's I Can Make You Thin, (stupid title it should be slim) he recommends eating ONLY when you're hungry and eating slowly, mindfully (not in front of a screen or standing up) really enjoying and tasting our food. Then STOPPING when you're full . It works , it's how we should eat.
It's great because if I do overeat, I just wait till I'm hungry for the next meal (they aren't big ones because our stomachs can't stretch that much )
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