Weight Loss
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How do you guys do it???!!!


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I am the ultimate failure.

6 months of weight training with a trainer. Stopped eating grains. Eat lots and lots of healthy foods. Keep a food diary. Log my calories sometimes. Eat clean almost 99% of the time.

Weight loss? 3 lbs. THREE lbs. My clothes aren't even looser!!

How do you guys do it?? I mean, I just bought PGX I don't know if there will be results. Tried CLA... Whatever, I'm tired of spending money on books, time reading online for different blogs and tips, and then seeing you guys - so many of you (and I am SOOO happy for you, trust me, I read your stories and smile) who write about 20, 30, 40 lbs losses.

I don't know what to do anymore ... Should I give up? What does it possibly require? I am so averse to a 1200 diet (I eat about 1700 cal) and I don't want to go crazy. And yet, not seeing results is making me so so sad. I have a wedding to go to in 2 weeks-  I thought I could at least lose a few lbs for that. But no, nothing. 

My stats are: 5"3, 161.4 lbs (for 2 months in a row). My highest weight (a few years ago) was 176. My lowest in my adult life is 142, and that lasted about a week, when I binged it all back so I don't want to do a restrictive diet again. I'm in my 30s.

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Hey, sorry to hear you're feeling down :( 

My first thought was when you said you logged calories 'sometimes' that it can be so easy to underestimate how much you're actually eating. Even clean foods such as nuts pack such a huge calorie punch, and it's easy to forget if you're snacking and not counting. 

Also, what kind of weight training are you doing? Are you doing enough to gain muscle and have you seen any positive changes in your body?

I do eat a lot of nuts (mostly almonds), but I don't snack on much else but fruit or nuts so I'm hoping it evens out...

Weight training is intense (2-4 times a week) - definitely I see results in my strength, performance and posture. And a certain tone that hasn't translated to my dress size (I think my fat is simply enveloping this new muscle).

People in these forums disagree with me, but I still maintain that cardio is the way to go for burning fat. Lots of cardio.

 

 

Original Post by armandounc:

People in these forums disagree with me, but I still maintain that cardio is the way to go for burning fat. Lots of cardio.

 

 

I actually agree with that.  I do small amounts of strength training, but as far as actual weight and fat loss, I've had the best results with cardio, but then it's all about the calories in vs calories out.

I would bet you are eating more than 1700 calories a day,  I found once I started weighing my food and really being accurate with my logging I was eating more than I originally though. 

I think you explained your issue. Your fat isn't enveloping it, you're just gaining muscle. You may be losing weight but not seeing a difference on the scale because you're gaining muscle. That's my opinion. Stick with it though...I see it two ways 1) You can be frustrated but working towards a better life with healthy diet and exercise orrrr 2) Give up and get no where. 

#6  
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I must agree with cardio burns fat. I have been doing contra dancing 2-3 times a week (burning an average of 3000 cal/wk) for around 6 months.

I've not been serious about watching what I eat but try to make better choices when I can. Despite eating around 3000 calories a day I have lost 3 inches (as proved by my belts) at the waist. I also haven't lost any size in my pants however I can now wear more fitted shirts.

Note I'm 6'1" and was pushing 250 when I started this. First few weeks were hard but I started to see results in just over a month. I would hate to see what would happen if I stopped. I don't think I can cut my diet enough for that. The weight and activity benefits are wonderful, and the social aspect is a plus that makes it not feel like exercise.

I also am in agreement on cardio.  Long workouts that burn lots of calories supplemented by weight training, combined with a healthy diet, is the way to achieve and maintain real weight loss and fitness improvement.

Resistance training in isolation can result in weight gain as you build more muscle.  While usually this is healthy and leads to better living and appearance, if your goal is to burn fat then it is a good idea to incorporate cardio into your regular exercise regime.

Sounds like I need to get cracking on cardio!

Okay, will change NOTHING else in my diet and will do cardio for a few weeks more seriously. Will keep you posted! thx for good advice. And hearthype -- thanks for putting it into perspective... I only have 2 choices... Either keep at it or grow fat. 

Are you sticking to a certain amount of calories or just eating what you think is a healthy diet? You may not be eating enough if it's the latter and my weight plateaued for 2 years because of that, even whilst working out

I'm not counting calories - I find it really hard and I end up eat the same thing every day bc that's where I know how many calories there are. But I know I eat healthy. My friends think I'm a health nut. People just think I'm unlucky ... I still hope to prove otherwise. 

I do what I like until I am tired, and I eat what I want until I'm full.  I love to lift, so I lift heavy 3 times a week.  Now that I'm lighter, I like running, so I run on days I don't lift.  I hate treadmills, so I try to run outside.  

I can't really isolate the weights from the cardio to see which one caused me to lose more fat since I've been doing both for months.  Although cardio will typically burn more calories per hour than weight training, weight training is important for retaining your muscle mass as you lose fat.

 If I just did cardio, I would lose muscle along with fat (avg ratio of muscle loss to fat loss 1:3 from what I have read), and that would improve my body composition from what it is now, but I would rather add weights and burn as close to 100% fat as I can.  I might be taking a hit on total weight loss from doing cardio 7 days a week, but I'm okay with that, and I like the results that I've gotten so far.  

If you don't like what you're doing, it will be hard to give it 100% and your results will be suboptimal no matter what you pick.  Do what you love and love what you do.

Original Post by healthyfoundations:

I'm not counting calories - I find it really hard and I end up eat the same thing every day bc that's where I know how many calories there are. But I know I eat healthy. My friends think I'm a health nut. People just think I'm unlucky ... I still hope to prove otherwise. 

This is your problem. You can do cardio as others suggested, but there's a good chance you'd just end up eating a little more and still not have your weight change. Get serious and measure your food for two months, and I'm sure you will start losing.

 

 

You're not a failure, losing weight is tough, but you have to look at it as a new way of living.  You're not on a diet, you're changing the way that you eat and exercising to be healthy.  Maybe if you focus on that instead of the weight loss (which believe me, is hard) you can stop feeling deprived and look at it as a new life style that you'll maintain for the rest of your life and be healthy and fit.

There are a lot of people that struggle like you and it's hard not to get discouraged, but look at the alternative.  Not an option. Wink

You are not a failure! Think about how much healthier and fit you've become!

 

I would advise you to log your calories religiously for a week or two. I was stunned when I started logging calories. I was eating way more than I thought I was. Its no wonder I gained over 10 lbs in the past year.  When I am too lazy to log the entire day, I'll log up until dinner so I see how many calories I have left and get a rough idea of what I should/shouldn't eat. Logging calories makes me more mindful of portions and snacking and hasn't made me crazy. I've been able to lose 5 lbs in the past 3 weeks just by logging calories

 

I know exercise is important but I think diet has the biggest impact (and in my opinion, is easier) for weight loss. 

I have been going to a boot camp type gym with a small class (usually 6 people) and 1 or 2 trainers working with us, and a different workout every day.  I have been going 5 - 6 times per week for 2 years.  They had nutrition counselling with a registered dietitian.  I have given up all processed foods, all starchy carbs, desserts, and dairy (ok sometimes I have a little dairy, but very little).  I have even limited my fruit intake.  

I went a very long time without losing any weight, even though I was exercising like crazy and eating clean.  This last December, I started counting calories, and the weight began to come off.  Not quickly, but it has been coming off, and my clothes are looser. I discovered that, in spite of excellent food choices, I was just eating too much.

If you count your calories and still aren't losing, the other thing I find that helped to move me off a plateau is increasing your fibre - if you are eating lots of nuts and fruit, you are probably getting enough, but try to increase it with some bran, flax seeds, and/or chia seeds.  

I remember once complaining to my doctor that I was exercising and eating well and I was still unhappy about my weight.  His response?  "Eat less and/or exercise more". As much as I would like to believe that i could "food combine", the fact is that it is a simple equation - calories in have to be less than calories out.  Bite the bullet.

Sorry, but sure fire weight loss comes from knowing what goes in and out of your body...(nuts are about 170 cal per ounce, for 24 almonds...eating out of the bag is hard to track, better to put a serving in a dish and close the bag, or divide serving into zip lock bags for grab and go snacks)

1) count calories, weight portions and divide out food into serving sizes (you can do this all at once to save time)

2) Log your foods, even writing them down on paper helps you track but CC will add your calories and show you the total + or - for the day

3) Log your workouts to see what you spend in Cal

4) Do whatever exercise you can maintain, but mixing it up is best. People lose weight just by walking but they stick to the routine...30 min a day or 3.5 hours a week...

Cardio will burn calories fast and result in faster weight loss but if you lose muscle it will be harder to maintain the weight loss...in my opinion...strength training builds muscle...so try and balance it out.

Keep at it...I had to switch it up from just low carb to paleo eating to spur faster weight loss and it's working...

For me losing weight is easy, keeping it off is hard...

Join a gym with a friend, my neighbor and I go to Planet Fitness and LOVE it!

I do 5-6 days of cardio in a week. Every other day it's 2 1/2 hours (hour in the morning and then hour and a half in the evening - it was an hour but we just decided to do 45 min on two different machines at night. On my strength training days just an hour of cardio in the morning. Strength training is just 3 days a week - Tuesdays, Thursdays and Saturdays. LOG your workouts!!! If nothing else you will notice changes in using elliptical and treadmills (to me bikes are lots of effort for little return)

I weight, measure and track EVERYthing, no exceptions.  I have a sensativity to artificial sweetners so cannot take short cuts that way. I learned to find the healthiest lowest calorie /carb combinations cut out 99% of starches.

typical day - morning - banana, lowsodium v-8, breakfast, egg white omelete with asparagus, mushrooms, onions, ham and fat free cheese, snack - green apple, lunch - salad of romaine and mixed green with celery, bell pepper, cucumber, carrot, green onion, red onion, grape tomatoes, and radish (fits in a quart rubbermaid takealong container,)  snack - hard boiled egg, dinner - chicken breast (or other protien) broccoli with garlic and onion, side salad, evening snack - fat free greek yogurt with frozen berries and 2 tblsp honey

I do not drink carbonated beverages - mainly water and black coffee, occasionally hot herbal tea.

I do treat myself, I enjoy beer and wine, chips, and chocolate, but only on special occasions, and the next day, I am drinking extra water and doing extra cardio to compensate!

The first month was rough only lost a couple pounds, but I lost 11 pounds this past month. We have a family vacation coming up and I am going to prove that you can lose weight while at Disney World.

Original Post by healthyfoundations:

I am the ultimate failure.

6 months of weight training with a trainer. Stopped eating grains. Eat lots and lots of healthy foods. Keep a food diary. Log my calories sometimes. Eat clean almost 99% of the time.

Weight loss? 3 lbs. THREE lbs. My clothes aren't even looser!!

How do you guys do it?? I mean, I just bought PGX I don't know if there will be results. Tried CLA... Whatever, I'm tired of spending money on books, time reading online for different blogs and tips, and then seeing you guys - so many of you (and I am SOOO happy for you, trust me, I read your stories and smile) who write about 20, 30, 40 lbs losses.

I don't know what to do anymore ... Should I give up? What does it possibly require? I am so averse to a 1200 diet (I eat about 1700 cal) and I don't want to go crazy. And yet, not seeing results is making me so so sad. I have a wedding to go to in 2 weeks-  I thought I could at least lose a few lbs for that. But no, nothing. 

My stats are: 5"3, 161.4 lbs (for 2 months in a row). My highest weight (a few years ago) was 176. My lowest in my adult life is 142, and that lasted about a week, when I binged it all back so I don't want to do a restrictive diet again. I'm in my 30s.

First of all" Your NOT a failure!! Sounds like you have acquired some muscle with all your work outs. Have you talked to your trainer? Doesn't he/she have any advice?

I am 5'4" weighed at my heaviest 225, am now at 139 and my goal is 130.  When did I weigh 225? When I was 35. I'm now 56. I lost my weight by speed walking 3 miles a day for 3-4 days, aerobics 5 times a week and eating sensibly (1200-1400 calories a day).

Three pounds won't make your clothes looser. It usually takes at least 10 pounds. I wear a size 12. I've recently lost 9 pounds. My clothes still fit the same. I can see a little loss in my face. My boobs went 2nd and believe it or not, I lost a shoe size.

Take your time, eat sensible and stay focused. My idea is you are looking for a drop on the scale when your actually gaining muscle. 

You can do it . . .

There are countless articles about weight loss floating around, but I have found that the NYTimes usually has some useful and well researched explanations for our weight loss conundrums.  this one about exercise and this one about fat has helped me sort through my own weight issues. However, I do think that counting calories and consuming less is definitely more important (when it comes to weight loss) than simply exercising. Many people have forgone exercise for a more strict diet and have lost weight. If you want to go the "exercise only" route, I think you should expect very slow weight loss or even none at all. (I speak through experience with that one!) I would utilize CC's food log feature. that's the whole point of the website. I find it really useful to plan my meals for the next day using the food log, that way I won't just eat any random thing that tempts me. If I make a meal plan for the future, I tend to look forward to those meals and am more likely to stick with them. It's a small way of keeping myself accountable. If I (lazy, impulsive person that I am) can do it, I am pretty sure you can! Though don't fall into the "I'm a failure" or the "too hard/can't do" trap! It doesn't make things better. 

Have you had your thyroid checked? Do that immediately. If you are hypothyroid, getting on the right medication and dosage will make a huge difference. Also, sounds like you need to increase the amount and intensity of your cardio. Not sure if you're doing any group activity, but doing so will help you to push yourself. Good luck!
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