Weight Loss
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Just don't get it


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Ok, so I have been on a diet since the 5th Feb and done well for a few weeks, losing 1 stone, 5 pounds. All of a sudden, my weight has just stopped going, even though I haven't changed anything I was doing.

Now, since I have been on Calorie Count, I have been told that I am actually not eating enough (28 years old, 5'11", male - currently aiming for 1200 calories a day). People are saying to eat, what I would consider, is a lot of food!

A typical day for me would be as follows:

Breakfast: Special K or Grapefruit or Bolvita fruit and fibre (2 biscuits)

Lunch: 2 more Bolvita or small salad  - with a portion of fruit

Dinner: Salad (with either chicken strips, prawn or fish) or stirfry or (on a treat day) curry/fajitas/chicken tonight

I make sure I drink water all day - replaced tea/coffee with hot water too.

I just don't get what I am doing wrong. I know I don't excercise enough and it is something that I am hoping to change from this weekend, but diet wise, I just keep getting reds and not losing weight any more!

Can anyone help?

Edited Mar 29 2012 13:59 by bierorama
Reason: Moved to Weight Loss
9 Replies (last)

I had to Google Bolvita (BelVita?): I don't think we have those here. 

That's not a lot of food.  You may have adjusted to it mentally and appetite-wise, but that doesn't mean it's enough.

You're not getting enough protein and fat, for one thing.  Special K is low-cal but it's a simple carb and doesn't have much else to recommend it.  Just eat a bowl of sugar and get it over with.  Try eating oatmeal instead (complex carb) and adding an egg to your breakfast.  Don't fear fat--you need it, and a lot of the vitamins in vegetables are actually better absorbed if they're eaten with some fat.

1200 calories is for a petite, sedentary (like, bedridden) woman, which you are not.  You've stalled out because your body has acclimated to doing too much on too little and, frankly, your diet is out of balance.

Also: What is your current weight?  You're fairly tall--if you've already lost some, you might be close to your body's "happy weight".)

You're not eating enough. Adult males should eat no less than 1,500 calories and most need more than that to lose weight. My husband (6'0", 185 pounds and 29 years old) eats something like 2,300-2,500 calories a day and loses weight. He also works out at least an hour a day, 6 days a week.

Now, the first thing I have to ask is: are you sure you're logging your calories correctly?

If so, then here are the suggestions I would make:

Breakfast: Ditch the cereal. It's nothing more than a glorified multivitamin. Instead, eat a couple eggs with your fruit and fiber biscuits (not entirely sure what these are; I'm in the US). Maybe some bacon and/or avocado with it.

Lunch: Add tuna, chicken, steak, tofu, soybeans or some form of protein to your salad. If it's iceberg lettuce, switch that out for at least romaine, possibly kale or some other dark green, leafy veggie.

Dinner: Looks okay as long as you're eating lots of veggies, protein and whole grains.

Add some snacks in there, man! An apple with natural PB, carrots and hummus, Greek yogurt or cottage cheese, etc.

What were you eating before you went on your "diet"?  I really don't understand people that say 1200 cals is "a lot" of food and they can't eat any more when obviously they didn't get to be overweight/obese on 1200!!

1200 really is too low and you will be losing muscle mass as well as fat, not a good thing.  Regardless of your activity level you need to eat more.

I have to agree

it's not the quantity-it's the quality. Beans, eggs, nuts, real fruit, real vegetables (like out of the produce section)-oatmeals, brown rice, soy products like tofu and lean meats are just some of the things I buy every week. My body kicks my a** when I go a few days without fueling it properly

Eat naturally-breakfast for me is an egg and whole grain toast with soy cheese + grapes/apple sauce/banana+juice and coffee (I'm ususally so hungry in the a.m I could eat 3 times that) Lunch is a soup (vegetable type)and salad with beans/legumes in it-and Dinner is a tofu burger/stirfry with whole wheat noodles

That + whatever fruits/vegs I bring around. I'm kind of on a bizarre pepper kick right now-I like the feeling and taste of a raw green pepper cut into strips 0__o

And excercise more (but you know that ^^) Diets don't work-eating healthy and mindful does

Original Post by mattcallanan:

Ok, so I have been on a diet since the 5th Feb and done well for a few weeks, losing 1 stone, 5 pounds. All of a sudden, my weight has just stopped going, even though I haven't changed anything I was doing.

Now, since I have been on Calorie Count, I have been told that I am actually not eating enough (28 years old, 5'11", male - currently aiming for 1200 calories a day). People are saying to eat, what I would consider, is a lot of food!

A typical day for me would be as follows:

Breakfast: Special K or Grapefruit or Bolvita fruit and fibre (2 biscuits)

Lunch: 2 more Bolvita or small salad  - with a portion of fruit

Dinner: Salad (with either chicken strips, prawn or fish) or stirfry or (on a treat day) curry/fajitas/chicken tonight

I make sure I drink water all day - replaced tea/coffee with hot water too.

I just don't get what I am doing wrong. I know I don't excercise enough and it is something that I am hoping to change from this weekend, but diet wise, I just keep getting reds and not losing weight any more!

Can anyone help?

From your other post it is clear you are definately under eating.  You meantion -1300 net calories a day. That means your target calories is 2500.  Which still isn't alot for a guy. I recommend you eat closer to 2000 calories a day and add in some exercise such as running to help blast thru the plateau.   JMO

Thanks for the comments :)

Firstly - yes, spelt Belvita wrong lol!

Second, before I was on a diet, I actually ate less - skipping breakfast AND lunch, only eating dinner but always got hungry around 11pm so ate something like cheese and crackers or bombay mix. Thet is the main thing I have stopped so instead just stick to 3 meals a day. I was also out of work for quite a while so was sat on my bed job hunting online for a huge section of my day. The other thing was that I always had bread with my dinner, cut that out now too. I try to mix it up with some quaker oats - would it be better to eat that and a grapefruit for breakfast - or should I eat something like egg every day?

I usually buy pre made salads - assuming it is better to make my own? The snack thing I can do although never feel hungry enough.

I log everything I have (or have since joining), before that I kept my own records.

Before Feb I weighed 215lbs, I currently weigh 196lbs.

So, for somebody like me who pretty much likes any food - what would be a good typical day? Thinking I will have to start getting out of bed earlier to eat as much as you guys are saying lol!

 

EDIT: Oh, and just increased mu calorie target to 1500 on my profile and also my target weight to 173lbs.

I'm hungry every 2 hours-if I wasn't vegetarian I'd eat my coworkers XD

I think once you start taking in all the calories you need and supplying your body with the nutrients it wants your metabolism will even out-If you weren't hungry on the minimal amount you were eating I have to assume it's a bit low. And then you'll have no problem consuming 2000+ a day and probably wanting more

Premade salads IMO are fine-I just add more stuff to it-as I said, a can of beans, cheese whatever. You eat meat? Add some fish/chicken to yours. Obviously be mindful of "dressings" as those full fat over processed ones are garbage

Oatmeal with real fruit in it (warm strawberries..awww yeah), peanut butter (I like natural-it's gross looking but sooo good) and banana, eggs on toast whatever-get a real breakfast into you. Guaranteed in 7-8 days you'll wake up ravenous for it

I wake up at 6:30am-eat breakfast (takes like 5 min to make)-*go to work*eat fruit at 10am -eat lunch at 1pm-eat veggies at 4-5pm-*finish work*eat dinner at 7pm *workout at 8pm till 9pm -eat post workout food (bananas usually)-hit the hay at 11pm

Wow..when I put my day down like that it's kinda boring XD-Add little things to your meals slowly-if you add it all at once you might gain as your metabolism might be messed. One extra thing at breakfast-then 4-5 days later, one extra thing at lunch and so on

Ways to add cals without bulk.  Olive oil on your salads, nuts, nut butters, avocado on your salads (healthy fats), eggs would be good in the morning. I usually only have three meals a day and have no problem getting to 1700-1800 cals but I eat more protein and fats to get there.  A handful of almonds or walnuts can easily have 200 cals and are good for you.

Definitely, 1500 is bare minimum for males.  Use the tools at top of the page to figure out how many calories you should be eating.

To lose weight aim for 400-800 negative net calories a day.  To jolt out of plateaus, you can try going for negative 400 4 days a week and negative 700-800 3 days a week.  Supposedly, this doesn't let your body relax and become accustomed to to a certain level.

Looking at your typical fuel intake

You are getting virtually no vegetables and fruit nor complex carbs (hence your all reds).  Add your dinner bread back in, just make it a whole grain bread.  Many options are available like wheat and oats.  Or try half a baked potato with very minimal amounts of sour cream or margarine.

Not all pre-made salads are created equal.  If you need the convenience, go for it and take out stuff like croutons.  However, it is much cheaper to pre-make your own.  I find they stay crisp and tasty for about 4-5 days in snap-lock containers.  So I buy the fixings, make 5 salads and then munch down that night on any fixings left.   Plus, you can switch up your greens and other veggie additions for variety and visual appeal.  

As for cereal, read boxes, you want one with more dietary fiber, low sugar. Multi-Grain Special K is better than the plain Special K.  Cheerios rank pretty high.  Add some fruit for sweetness, rather than sugar.

As for your red bars:  Work on one at a time to bring it up to green.  Click on the item and it will bring up a list of foods that have that particular nutrient.  Veggies are great for getting the vitamins and minerals you need with a much lower calorie cost than other foods.

Best Wishes!

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