Hi, I've read a ton of articles of why someone isn't losing weight with xxx diet, etc and none really apply. Let me first say that I have always been one of those people who eat less french fries and pretend to work out and I start losing weight. It is for this reason I am so frustrated right now at my non-progress.
Stats: 32 Female, 166 lbs, 5'5. Started working out and actively dieting 7 weeks ago. I started at 162 lbs. (and no its not all muscle, my pants wont even zip now)
I'm officially fat enough to not be able to comfortably cross my legs, or zip my size 10 pants, or wear my shorts. What am I doing about this?
I am running 2 miles a day, some days I also do elliptical for 30 min. I usually go about 2 miles on that as well. I have a bad back so my pace isn't lightening fast. I also do various strength training exercises recommended to me by my chiropractor (leg lifts, superman, cat/dog, crunches, planks). I take 1 day off a week, 2 off if its my period week.
I weigh myself once a week on Saturday mornings but I more go off of how fat my face feels, how my pants fit, and overall how fit I feel.
What am I eating? I have been tracking my food intake with SparksPeople for 7 weeks now. I have never eaten caffeine, fake sugar, etc. SparksPeople recommended me eat 1500 to 1850 calories a day (169gcarbs, 33g fat, 60g protein)- those are the lowest they recommend. I did this for about 2-3 weeks and I realized I gained weight. I went to my dr for another reason but asked about weight loss and she recommended me cut more calories. So I went down to 1250. I was so happy to see I lost 2 of the 4 lbs I had gained until a week went by at the 1250 and I gained the 2 back. So week 4, I cut down any high carbs and fats I was eating and added in the extra ellpitical I talked about earlier. I did this 1000-1250 calorie diet for another week or so. That should get us up to now. This past Sunday I started paleo. I am now eating about 800-1000 calories a day and am not hungry at all. In fact going strict paleo wasn't hard at all. I guess because I was already dieting. I'm counting calories really so that I can see how much protein and carbs I am eating. I eating about 60-80g carbs a day and 60-70g protein a day and am averaging 900 calories. I STILL HAVE LOST NOTHING. I chase kids all day. In fact I just sat down at 10:30 at night. My son was up because of a storm and I was laying in his bed doing leg lifts.
I am at the point that I just don't know what to do. I think I should go to a nutritionist to see what's up with my metabolism. I feel like every time I eat, my body holds on to the fat. Does anyone have any realistic advice for me? I'm in tears because I am so darn frustrated. Remember, I am a stay at home Mom with a traveling husband--I don't have much free time and all of my free time right now is going into TRYING to lose weight. PS- Don't say eat more, I did that and gained weight. I need specifics! Thanks everyone.
asked byrebecca_22 (5)
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on May 24, 2013
at 03:12 AM
sleep more, cardio less and lift weights. and stop starving yourself!
on May 24, 2013
at 03:27 AM
If your weight is truely sustainable at 1000-1250 calories a day, and you cut it down to 900 calories a day, and 1lb of fat is aprox 4086 calories (454grams X 9 calories) then it is just going to take you a little longer to lose weight than you would like.
My prescription? Eat at least 50 grams of real food protein per day from beef/chicken or fish (and whatever fat comes with it). Eat at least 50 grams of carbs a day. Eat however much veggies (green leaf/broccoli/etc) you want.
Walk, walk 30 minutes in one direction. Then walk back. Wear a pack, add a full water bottle to it per day. Walk everyday.- Write it down, keep a walking journal. You should go the same or longer distance in the same time period while increasing the weight in the pack slowly.
Gym - drop the cardio and do the circuit machines (for now). Do one to two sets per machine 5-8 reps. When you can do 8 reps, raise the weight. Do not go to failure, always leave one rep in the bank. Do this every other day or 3x a week. Write it down, keep an exercise journal. You should get stronger every week (more reps at the same weight or a higher weight).
Use checkpoints. Start at day 1 week 1 and when you get to day 1 week 5 compare it to when you started. At the end of 4/8/12 weeks you will be stronger in the gym and gone from carrying nothing for 2-3 miles to carrying a whole pack of water 3 miles.
Your weight should slowly (because you should be building muscle) come down. And you will get smaller.
Remember, if you lose 1 lb of fat, and gain 1 lb of muscle you will be smaller (because the volume of muscle is smaller than the volume of fat) but the scale will say the same thing. You should however go down .5-2lbs per week doing this. Where you should notice the change the most is in how your pants button at the waist or what belt loophole your using.
on May 24, 2013
at 01:10 PM
These super-low calorie numbers in the OP and other comments are making me sad. Sparkpeople had the right (healthy!) range. Look up Layne Norton and metabolic damage. You're not "starving" because your body has basically accepted it's getting nothing, but that's not a good thing.
You might gain a bit, but will eventually lose if you keep active. I echo some of the others on adding weights -- this helps hormones and lots of other lovely things. Cardio will help, but it's not the be-all end-all of losing fat.
on May 24, 2013
at 01:13 PM
I think you could benefit from reading this:
... and then start focusing on getting leptin sensitive. Some people may argue if there's such an absolute thing as leptin resistance or not but the true fact is that many people cannot burn their stored fat no matter what they do while some others can eat as much as they can without gaining a pound, we see this everyday.
So it seems that trying to get past this limitation should be first priority, shouldn't it? In any case, his Leptin Reset protocol works pretty well to get past it.
I'd also try to have a full blood work check including hormonal & thyroid status as well as cholesterol panel and fasting blood sugar. Vitamin D, DHEA & salivary cortisol and HS-CPR would be nice also. With these you will haver a better picture of where are you now and why you can't get your fat down. I bet it must be some hormonal issues if you are dieting that hard and still not being able to lean down. I'd also favour some more strenuous exercise over slow-intensity aerobic exercise, and try to get a lot of sleep plus relaxation.
on May 24, 2013
at 06:34 AM
I'm going to blame most of this on stress. Somehow, get less stress, eat more (twice as much), and maybe get more sun (do you get enough sun?) At 1k calories, your body is at this homeostasis where it doesn't want to burn off the reserves and you're getting just the amount you need to maintain those reserves. I eat almost 3 times as much as you and I'm HUNGRY 3 times a day. Before Paleo when I wasn't eating right, I was never hungry. Rather than forcing your body to burn those reserves, I'd try to enhance your metabolism with an abundance of nutrients and stress free living.
I feel like 1 egg for breakfast is not enough breakfast (although you had it with some onion and bell peppers.) 1/2 chicken breast for lunch is not enough chicken (although you had it with some peppers), 1 egg and bacon is not dinner.
Here's me yesterday
3 eggs, 2 peaches, 1 banana before I put on my pants. Pull-ups and a 2 mile walk and grab the mail.. starts the morning. By now, I'm starving. 2 salmon fillets, asparagus (full package), 1 cup of white rice, 2 large watermelon slices, 2 raw carrots.. satisfied for lunch. Snacks with handful of sunflower seeds, handful of almonds, and some kelp. Start to get hungry for dinner, and it's 12oz steak, 1 sweet potato, a little bit of squash / cabbage / bok choy. After dinner comes lemon water and green tea. Sometimes, I'm hungry again.
I suppose this might be too much food, but this is me eating to hunger, taking 2-3 shits in a day, and feeling good and losing weight (I'm 6" taller, 15lbs lighter, and honing in on sweet abs.)
on May 24, 2013
at 03:46 PM
I've seen several posts like the one above where the person claims to be eating a miniscule amount of calories, they claim to be getting plenty of exercise, and yet they claim not to lose any weight despite having done this for a long period of time.
I know this is presumptuous of me but I personally don't buy this. Most likely you are exaggerating. We know from several studies that dieters consistently lie, sneak food, and wildly misreport their actual caloric intake.
If you are actually eating a very low calorie diet and exercising over time you WILL lose weight. It's that simple.
on May 24, 2013
at 12:52 PM
First, let me say that I'm with ya... I have 4 kids, my husband is in the military (and has been gone the last year and a half). I never feel like I get a full night's sleep! I'm also 160, 5'5" and size 10. :)
I've spent my whole life starving myself. I gained up to 190 eating no more than 1200 cal a day, before I was paleo (mostly vegetarian). I would weep with the realization that the only way to not get fat (not even get thin ... just not be 200 lb) was to starve myself. And even that was unreliable. I can run and run until the cows come home and I won't lose weight either.
Do you have a lifetime of this kind of metabolic craziness behind you? If so, and you are like me, it is going to be harder. Your body is a superhero at holding onto fat in case of famine.
I have finally come to accept that I am never going to be thin. Really, I don't want to be "thin," I just want my BMI in range! But if I'm going to be one of those people whose bmi is an exception, then that means I better be muscular. :)
I have started crossfit, and I love it. It is the first thing that has ever noticeably changed my body. I've been doing it 9 months, and there are significant changes. All my cellulite is about gone (except for a tiny stubborn bit on the back of my legs). I have muscle definition in my arms and legs (which I didn't have even in college when I did circuit training 2 hours every night). I've lost many inches in my waist. (My pant size hasn't dropped any more bc I have large thigh muscles).
I crossfit 2 days a week, and the other days I do something leisurely. Walk, swim, roller blade, bike, nature walk with kids, play frisbee, etc.
As for diet, here is the only thing that has ever helped me lose weight:
It is very restrictive. You won't be able to do it nonstop. Try 2-3 weeks, and take a break for a week or two. It's plenty of food (as much as you want to eat) but nothing sweet (no fruit). And honestly, to lose any weight I have to be 100% absolutely strict paleo. If I even put a sprinkle of 1 tsp of cheese on my eggs, I won't lose anything that week. I think it is a combination of metabolism plus a serious inflammation response.
And the comment on stress was right. I even read a study that showed when you think obsessively about food, even if you are eating plenty, that your brain/hormones get the message that food is scarce and hold on to fat. So have a plan, and stop thinking about it. Try to go to bed as early as possible. (I know, I know!).