Looks like you're getting a lot of carbs in your daily intake. Try swapping some of those out for more protein. A lot of people find a weight loss "sweet spot" when they decrease carbs to around 100g per day, mostly from vegetables and low GI fruit like berries. Experiment with vegetables and you're sure to find a few you like. You don't have to follow any particular named "diet" to do this, just track your foods carefully and read, read, read labels. Better yet - stick mostly to whole foods that don't come with a label. Good luck in your effort!
Fitness Minutes: (258,090)
6/28/12 2:04 P
Hey, JOJO !
If that's what you've been eating for the last several weeks, that would explain why you aren't losing. That's just not enough variety of vital nutrients your body needs to be healthy. the human body can get stuck in a rut eating the same things day after day after day. the human body thrives on change and variety. try mixing things up.
If you're not a big fan of veggies, how about eating more fresh fruit ? bananas are great, but how about kiwi ? oranges ? papaya ? mango ? apples ? etc...
You might also try eating whole grain breads and cereals. Try a nice hearty rye bread with your sandwiches for some extra fiber. If you're not sure what to eat, how about checking out the spark recipes section ? Chef Meg has a ton of great (simple) recipes you could make if you need ideas for meals.
Thank you all, you are right, it's probably my nutrition. I do measure and weigh and do portion sizes, but maybe it's WHAT I'm eating. I haven't been logging my food on here lately, because I basically do eat the same things everyday, but I guess I should start up again. I've always thought that as long as I'm burning more calories than I'm taking in, I should lose weight (hence all the exercising). I stay within my calorie range, but I definitely don't get enough vegetables (I don't like very many veggies). And I am finding it very hard to give up cheese. I can tell you that for breakfast I usually have Special K red berries, for lunch I have toast (2 pieces) with Laughing Cow light cheese spread on them, and 60 calories worth of turkey slices. For a snack I either have a banana or a Skinny Cow ice cream sandwich, and for dinner I usually have a lean meat and a side. Sometimes it's broccoli or cabbage, sometimes it's pasta (measured and accounted for). I do have some air popped popcorn (with spray butter) at night for a treat. I didn't think what I was eating was all that bad, but maybe it's not nutritious enough?
Fitness Minutes: (258,090)
6/28/12 10:18 A
Hi, JOJO !!
You have your spark page set to private, so we can't look at your food diary. Do you log your food choices ? If so, would you be willing to let the spark community sneak a peak at your food diary ? Just keep open your page for a couple of days. Once we've looked at your diary and made some recommendations, you can set it to private again.
As others have correctly noted, when it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. In short, if you're not eating right, the weight won't come off with the exercise. You'll get fitter faster, but not necessarily scale lighter. Ask any of the Spark members who started training for a marathon and wondered why the weight wasn't dropping off because of all the running they did. It was because they weren't watching what they ate.
Have you been logging your food choices ? If not, I would start by trying to log your food choices each day. if you don't feel comfortable logging, try writing them down in a book or even try logging one meal a day.
When I was starting out, I had no idea how out of line my portions were. Saying that I had portion distortion is putting it mildly. It took time, but learning to eat more reasonable portions also helped me lose and control my weight.
Are you eating 6-9 servings of fresh fruit and veggies each and every day ? When I sneak a peak at some members diaries, I notice that many are deficient when eating their veggies. If I were to go back in time and give myself ONE piece of advice that would help me lose weight, it would be to eat 6-9 servings of fresh fruit and veggies. if a person should be overeating anything, they should be overeating their veggies.
Also, I know this is going to sound strange, but you may not be eating enough. women have been spoon fed the notion they have to starve themselves to lose weight. To paraphrase Dr Phil, How's that working out ? It hasn't. Starving doesn't work. I know this is going to sound strange, but a person has to eat, in order to lose weight.
So, it's possible you may not be eating enough to lose weight. I know, sounds strange, but it's true. eating too little can hinder a person's weight loss, not help it.
If you don't want to open your food diary, could you give us a rough idea of the types of foods you've been eating ? Because weight loss really IS dependent on what a person eats.
Look for hidden problems;such as too much sugar, too much salt, refined carbs, processed meats...those are usually the blame for not eating
Also make sure you calculate correctly / or as accurate as possible, the calories you REALLY burn. A heart rate monitor is a good idea. THEN you can reset the account and see how much you have to eat to lose weight.
I'd recommend to log EVERYTHING that you eat for a week or two and then look back at the results. You cannot expect results if you don't change your diet; and a calorie is not just a calorie; the nutrients are important
meaning 100 cal worth of potato chips aren't the same nutritional value as 100 cal of baked potato.
Fitness Minutes: (45,251)
6/28/12 10:08 A
I am by no means an expert, but I can tell you from hard-won experience: weight loss is MUCH, MUCH more related to what you eat vs your exercise. Maybe that is where you need to tweak.
You certainly sound active! Way more than me!! But the things that I feel really impacted my success this time around was dramatically increasing my veggie consumption. Also fruit, but I make 100% sure to eat my *magic bag* full of red/orange bell peppers, hot-house cucs, snap peas, zucchini and yellow squash (maybe some nuked & chilled sliced yams, too) daily. WITHOUT a DOUBT: this is what I did different this time and I cannot believe how much easier it has been to lose. Seriously, if I could market that veggie bag on a late-night infomercial for weight loss & good health, I would!! Who KNEW these were here all along, just waiting to make a difference!! If I would have known this ten yrs ago...sigh!
Also, I cut way down on alcohol. Will still have a cocktail when I go out w/ friends sometimes but that is rare. I don't even miss it! I think it just got to be a habit. Since I've been tracking calories, I felt I wanted to eat rather than drink them.
I don't know if you already do these things or if they would make a difference for you but that is what I feel helped me.
I do not eat or exercise in a way that I cannot sustain for the long haul. No more dieting, ever, for me. I do tend to favor lower carb and higher protein, but I do not do extremes and could care less about carbs when it comes to fruits & veggies.
You do the weighing of portions (as do I) so that's good. Sometimes I feel I may always have to weigh & measure but if that's what keeps me a size 8, I'll pay that price.
Portioning / moderation has always been tough for me, so that's what I most need to learn.
Hang in there and best of luck to you!!
6/27/12 10:15 P
Maybe I missed something, but I don't see much (any?) discussion of your nutrition. Are you eating well, in your ranges, accounting for all the exercise in the amount you eat? Saying is, you can't out exercise a poor diet. If you are eating high in fat and simple carbs, it's going to be harder (in my experience, anyway) to start losing. And are you eating throughout the day or concentrating your intake in one or two big meals? Try changing things out--more freggies, less cheese, for instance (I don't know if that's what you need; it's my 'go to' change!)
I wish you success.
Fitness Minutes: (1,910)
6/27/12 7:44 P
I am really understanding this cos its similar to myself. I have not been back to the GP yet so I dont knpw if my weight is different on his scales wheree I was initially weihjed. I bought electronic scales and I have seen no results also. I am going to continue and maybe look at the portion sizes also. I wish you luck and determination.
ps Well done making changes
Fitness Minutes: (23,835)
6/27/12 3:59 P
very frustrating. : (
even though you eat the same thing everyday, maybe try tracking for a few weeks and see if you are in your ranges for protein, fat, carbs. even though I could eat within my range, my carbs were way too high when I started sp, and my protein and fiber low.
i ate a handful of frosted mini wheats and some cheese chunks when i was getting snacks for the kids this afternoon. It was almost 200 calories that I needed to log.
could the calories you are burning be overestimated? Could your calorie range be assuming you are burning more calories than you are?
My weight at the doctors was the same as at home. Nancy, I don't really do too much activity on the weekends because I can barely move, so I let my muscles rest. I guess I should try to do something, though. I haven't been tracking my food lately, but I eat the same thing everyday, so I know I'm staying within my calories. I do measure and use a kitchen scale for portion sizes, though. I am not going to give up working out and eating right, but I am just so frustrated at this point. It seems like all my hard work is for nothing.
Fitness Minutes: (112,042)
46,222 6/27/12 1:48 P
Are you consistently tracking your nutrition? Studies show that those individuals who consistently track their nutrition lose twice as much weight as those who don't. Remember it can take as long as 8 weeks of tracking to see results on the scale. Also watch your portions. Make sure you are using measuring cups and a scale.
As far as your activity, what are you doing on the days you do not have anything listed (Friday-Sunday)? It could be that you need to add a few more days. You don't have to be sore to get results...just a nice brisk walk can do wonders to get the scale moving.
I hope this helps!
6/27/12 1:47 P
Your weight at the doctor's office was the same as your weight at home?
I have been working out since January 2012 and watching what I eat. I went from no activity, to going to the gym 3 times a week. After a few months, I still had not lost weight. So I went to the doctor who tested my thyroid TWICE and both times it came back normal. I upped my workout routine (Now I do Zumba on Mondays, Body Groove-which is like Zumba but a little harder-AND Abs & Glutes on Tuesdays, Circuit Training on Wednesdays, and Kickboxing AND Zumba on Thursdays) and really started to keep track of my eating, and still nothing. The scale doesn't budge, and my clothes still fit the same. I also have a scale that measures body fat percentage (I'm not sure how accurate it is), and that stays the same, too, which tells me I'm not really gaining muscle either. I don't know what else to do, other than workout every single day, which would be hard for me seeing as by Thursday night I can barely walk. I get shin splints real bad and my knees bother me. Can someone please tell me what I'm doing wrong?
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