What am I doing wrong?
I know this post is always going around, but I am stuck! I am 5'5", 183.4lbs with light activity. According to my profile, I should be eating 1200 calories a day.
I am...sometimes I go over, but mostly I am with in 35-300 calories of that goal. I only drink milk (non-fat) twice a day, and coffee with Splenda and cream...but it is still accounted for! Otherwise I am strict water drinker...I rarely drink anything else (maybe hot chocolate when I crave chocolate) and I always account for it.
I walk, take stairs when possible and usually have to 'almost-run' to the busstop at the end of the day, because I take the earliest stop which is farther away to increase my activity level.
Why is the scale not moving? I have not lost anything! If I have to add more calories, how do I know how many calories to add? I am so discouraged! It doesn't make me want to quit...but it makes me want to cheat! I will soon need comfort food...because I am starting to feel like a failure again!
HELP!
CC is not perfect, and 1200 is too low. You're not elderly, petite, and sedentary: You need more calories.
1) Increase your calories. Reset your activity level to "light" at least, if you haven't already. I made a calculating error and was at 1450 for a week, and I wanted to chew my arm off, I was so hungry; you'll be happier and your body will be happier at, say 1500-1600.
2) Make exercise a real priority. How much do you walk? How intensely? I walk my dog every day, but it's not exercise--it's moseying around while she smells every mailbox-post and light-pole in the neighborhood. How long is this "almost run"? Half a block isn't going to help you much. How many stairs do you climb, and how many times a day?
You're better off eating a little more and moving more to create the deficit.
I have always been a fast walker, so I rarely mosey anywhere! But the definition of Light Activity doesn't explain what I do...because except for stairs (3 flights 4 times a day) and the almost run (6 blocks) I am not tired...just suffer from shin splints and breathing slightly faster. The stairs and run do leave me struggling for air.
Unfortunately, most exercises are out until I can lose about 20 lbs, because I have back problems, which has left me almost no stomach muscles...it is hard to explain, but I am unable to do crunches, since my back is so messed up...and I seem unable to tighten my stomach muscles enough.
I am starting with a stabilizing ball, when I remember and desperately searching for a treadmill for the home, since I live in the boonies with no sidewalks or shoulder on the road. Other exercises I try to do are related to my many years in physical therapy, so they are not cardio.
I will change the setting and boost my calories...but when will I know that it is working? One day, one week? I do not want to start gaining again...1000 calories seems to work for me, but I do not want to damage myself, and from everything I read, I know I will.
I am tired of being tired and in pain...I want to be in control of something in my life! I am petrified to eat more!
Just my 2 cents...I'm very close to your height/weight and I'm eating about 1500-1600 calories and losing weight...I agree with other poster that 1200 is not enough. I would have a hard time with 1200 calories...1500 calories is just enough so that I'm never really too hungry.
Check out the fitness forum for "core" strengthening exercises, these are most important for supporting your back and crunches are only a small part of that. I also recommend eating more. I would average 1600 when in wt loss mode. Good luck :)
I am your height but only 126 pounds and I still lose weight eating 1600 a day on my sedentary days. When I was 161, I was losing on 1700-1800 a day on my sedentary days. It may take a few weeks because our bodies are very complex systems and don't change over night. Don't panic if you see a small gain, it's food weight and not a fat gain.
You sound light to me for your activity. I sit at a desk for 9-12 hours a day but I still put light because I take the stairs, walk around, walk my dogs and clean the house and stand all night while cooking or checking emails. I only sit when I'm at home if I'm on the toilet or in bed!
Also, don't put in a goal date, then CC won't give you such a low calorie amount. Good luck and stick with it!
Original Post by jrkv:
Just my 2 cents...I'm very close to your height/weight and I'm eating about 1500-1600 calories and losing weight...I agree with other poster that 1200 is not enough. I would have a hard time with 1200 calories...1500 calories is just enough so that I'm never really too hungry.
But how much do you exercise? I do very little exercise...almost no cardio, no weight training...and the exercise I do get is very sporadic. I will do more...when I lose more, but right now I want to make sure that what I am doing is sustainable. If I start a work out regiment that I will quit because I don't have time, or because I am overly tired (work takes me away from home over 12 hours a day), then I will quit everything. That is my cycle.
Right now I am doing more than I am used to, and even then I still cheat and take the elevator after a long walk...or just don't walk because the weather isn't right. If I can control my food intake...and it becomes routine...then I can work on stabilizing my activities.
Either way, CC has upped my calories to 1300 after I changed my Activity Level to Light. I will also add another 100-200 calories on days that I exercise more.
Original Post by kelrantymus:
I am your height but only 126 pounds and I still lose weight eating 1600 a day on my sedentary days. When I was 161, I was losing on 1700-1800 a day on my sedentary days. It may take a few weeks because our bodies are very complex systems and don't change over night. Don't panic if you see a small gain, it's food weight and not a fat gain.
You sound light to me for your activity. I sit at a desk for 9-12 hours a day but I still put light because I take the stairs, walk around, walk my dogs and clean the house and stand all night while cooking or checking emails. I only sit when I'm at home if I'm on the toilet or in bed!
Also, don't put in a goal date, then CC won't give you such a low calorie amount. Good luck and stick with it!
I really want to reach my goal by May 21st, my next birthday. Being 42 and nearly 200 lbs is very dangerous. My blood pressure is up, sleeping is a chore and chores are dreams...I dream that someday I can do them without pain!
I have wasted my life being overweight! I need to know that if I raise my calorie intake, that I am not going to go back to my old ways...that I am also going to want to be in this body for the next 50-60 years...and healthy doing it!
My father seemed healthy and died of a heart attack at the age of 72...my mom has congestive heart failure, my brother had a stroke at the age of 46 and my sister is morbidly obese, and may not be around in the next 10 years. I am petrified of those scenarios, but I know that I crave food that is unhealthy...and I am an emotional eater. If I raise my calories to 1700 how will I ever lose any weight? How will I know when to stop eating? Or even what to eat?
I have a routine now...I eat 6 times a day, and I eat a lot during meals. The only time I am hungry is when it is time for my next snack, or before I get home. What can I add?
I am sorry to vent. This is such an emotional topic for me. I feel like I did what I was supposed to and I failed anyway.
I am also wondering if the weight gain might be related to having to eat so late at night. I don't get home until 6:30 and by the time I eat it is almost always after 7-7:30. But if that is it, what can I do about it? Any suggestions?
Original Post by jrkv:
Just my 2 cents...I'm very close to your height/weight and I'm eating about 1500-1600 calories and losing weight...I agree with other poster that 1200 is not enough. I would have a hard time with 1200 calories...1500 calories is just enough so that I'm never really too hungry.
Me, too. Mine is set for 1600 cals.
Use the analysis tools - check your macro totals (carbs/protein/fat).
Original Post by tina0367:
Check out the fitness forum for "core" strengthening exercises, these are most important for supporting your back and crunches are only a small part of that. I also recommend eating more. I would average 1600 when in wt loss mode. Good luck :)
Thank you. I will look for them!
Original Post by eyeha:
Original Post by jrkv:
Just my 2 cents...I'm very close to your height/weight and I'm eating about 1500-1600 calories and losing weight...I agree with other poster that 1200 is not enough. I would have a hard time with 1200 calories...1500 calories is just enough so that I'm never really too hungry.
Me, too. Mine is set for 1600 cals.
Use the analysis tools - check your macro totals (carbs/protein/fat).
They are usually a little off. Not so much my protein/fat...more my carbs and of course potassium...but who the heck can get 4700 mg of potassium in a day?
Original Post by bestephens:
Original Post by kelrantymus:
I am your height but only 126 pounds and I still lose weight eating 1600 a day on my sedentary days. When I was 161, I was losing on 1700-1800 a day on my sedentary days. It may take a few weeks because our bodies are very complex systems and don't change over night. Don't panic if you see a small gain, it's food weight and not a fat gain.
You sound light to me for your activity. I sit at a desk for 9-12 hours a day but I still put light because I take the stairs, walk around, walk my dogs and clean the house and stand all night while cooking or checking emails. I only sit when I'm at home if I'm on the toilet or in bed!
Also, don't put in a goal date, then CC won't give you such a low calorie amount. Good luck and stick with it!
I really want to reach my goal by May 21st, my next birthday. Being 42 and nearly 200 lbs is very dangerous. My blood pressure is up, sleeping is a chore and chores are dreams...I dream that someday I can do them without pain!
I have wasted my life being overweight! I need to know that if I raise my calorie intake, that I am not going to go back to my old ways...that I am also going to want to be in this body for the next 50-60 years...and healthy doing it!
My father seemed healthy and died of a heart attack at the age of 72...my mom has congestive heart failure, my brother had a stroke at the age of 46 and my sister is morbidly obese, and may not be around in the next 10 years. I am petrified of those scenarios, but I know that I crave food that is unhealthy...and I am an emotional eater. If I raise my calories to 1700 how will I ever lose any weight? How will I know when to stop eating? Or even what to eat?
I have a routine now...I eat 6 times a day, and I eat a lot during meals. The only time I am hungry is when it is time for my next snack, or before I get home. What can I add?
I am sorry to vent. This is such an emotional topic for me. I feel like I did what I was supposed to and I failed anyway.
I am also wondering if the weight gain might be related to having to eat so late at night. I don't get home until 6:30 and by the time I eat it is almost always after 7-7:30. But if that is it, what can I do about it? Any suggestions?
With your size, you won't gain on 1700, seriously. You just have to wean yourself off the bad stuff. Just get a food scale, use measuring cups and just stick to it. Eating late I don't think has anything to do with anything. I eat dinner between 8-10 every night and I have lost 35 pounds.
I understand that it's emotional but right now, you're basically on the borderline of starving yourself. It will make the journey that much harder and you are more likely to gain back.
I work out like a fiend so in reality, I tend to eat 1800-2300 a day or more but when I was hurt for 3 weeks, I sat around, did nothing and ate 1600 a day and still lost. Every 10% of your weight that you lose, re-evaluate your calorie intake. But think of where you are now; you are so low, you have nowhere to go. Trust us. We want you to be successful, we won't give you bad advice, I promise. :)
What kinds of food do you eat? What's a typical day look like for you?
Currently, I eat homade oatmeal (old-fashioned) with chocolate and fruit...1/2 cup with coffee/cream, first snack is an apple, lunch is about 300 calories (lean pocket and refried beans, today), second snack is 1/4 orange bell pepper and dinner is leftovers or a meat and veggie or salad with a carb and milk. Although last night I had half of a frozen pizza...which still only took me to 1300+.
I think you guys are right. It seemed like a lot when I entered it, but typing it out seems frightfully minimal! I will up them...and CC needs to fix their Advice machine! All that anxiety for nothing!
Also, see if you can exchange those lean pockets and processed foods for something else. A nice sandwhich with veggies and cheese, yes cheese, on whole wheat bread. Or a tuna salad; a huge bowl of baby spinach with tuna and some feta cheese and veggies with a little olive oil and vinegar is not much more than 300 and keeps me full all day.
Watch your fiber and fats, you need both and fats tend to be more satusfying and keep you from being hungry. Sodium will cause you to retain water, which is why I suggest moving away from the lean pockets. I cook on the weekends in huge batches and portion them out individually for lunches and dinners for the week. :) Overall, you look like you're eating some good stuff.
Good luck and feel free to PM me if I can help.
Timing is everything! As I was finally realizing that I needed more calories (and as my headache intensified...headaches were plaguing me during this time) I received an email that the boss brought Subway for everyone!
Wow! This feels decadent...of course I went for the whole wheat bun with the most veggies! How much better could it get? Thank you! I am looking forward to more food and less headaches!
Also, kelrantymus, I do not like to eat lean pockets...but since I get home so late, I rarely cook, and have few left overs. I know I should cook for the week, but there never seems to be time! I will work on it though!
Seriously, I am 44 and I started at 227 back in Jan of 2010 and probably started off too low in my cals as well, around 1300-1400. My workouts were about 20 min 4 X a week. I did increase my cals about halfway thru to around 1500-1600 and I lost 80 lbs by Thanksgiving. You don't have to be crazy with diet and exercise to lose weight in a decent amount of time :) I still only average 4 times a week for my exercise and most sessions are 30 min to 1 hr. I do a combination of cardio and weights. There is a lot of really great info on eating healthy and getting your exercise here on this site. Just keep researching when you get time, and you don't have to lose a lot of weight to start seeing the health benefits. Even small changes in diet and exercise will help :)
Original Post by bestephens:
Timing is everything! As I was finally realizing that I needed more calories (and as my headache intensified...headaches were plaguing me during this time) I received an email that the boss brought Subway for everyone!
Wow! This feels decadent...of course I went for the whole wheat bun with the most veggies! How much better could it get? Thank you! I am looking forward to more food and less headaches!
Also, kelrantymus, I do not like to eat lean pockets...but since I get home so late, I rarely cook, and have few left overs. I know I should cook for the week, but there never seems to be time! I will work on it though!
Try a slow cooker. I use one on the weekends. Between tri training, the horses, working, yoga and cleaning the house every day, I know what you mean about time! A slow cooker lets me prep everything the night before and just turn the thing on in the morning!
You should never really feel like you have to starve or deny yourself to do this. I am rarely hungry and when I am, I listen to my body and feed it. :) Love that body; it's the only one you get!
My problem is that my memory went with my 125 lb body! Once kids arrived...ppffffffftttttt!!!!!!!!! I don't remember their names most days! I even called them by our cats names! If only I could set my mind to think a day in advance...I would be golden!
Thank you tina0367! They will go up today!
I used this calculator to determine how many calories I need to consume to lose weight. It's a little more complicated than some but it was interesting and explained some of this calorie stuff so it made sense to me
http://www.bmi-calculator.net/bmr-calculator/ harris-benedict-equation/
Original Post by jrkv:
I used this calculator to determine how many calories I need to consume to lose weight. It's a little more complicated than some but it was interesting and explained some of this calorie stuff so it made sense to me
http://www.bmi-calculator.net/bmr-calculator/ harris-benedict-equation/
WOW! That is amazing! And it makes sense! OMG! I should be at 1600 (1643.xxxxxxx), not anywhere near 1200! Thank you! Thank you! Thank you!
