Post # 16
mingogo4 : What are you eating? I think this is key as other have said. If you work out but you are eating big ol’ plates of pasta and white bread you proably won’t see much of a difference.
Also, I hate to say it but I lose inches before I lose weight. Things fit better, but the scale never moves…hardly ever.
Post # 17
I tend to believe fitbits etc overestimate calories burned. Have you worked out your actual TDEE and eaten at deficit based on that? To be honest, as a shorter person you do need less calories. 🙁 I am 4.5 inches taller (and therefore require more energy to fuel my body) and I can’t eat 1900 cals and lose weight even when I am clocking in 20,000 steps a day. I never eat back the calories I burn exercising. I will add that I have PCOS, so this means I do have to be extra strict to get results.
I have lost approx 40 pounds in the last 5 odd months. It is a hard slog, but worth it. All the best.
Post # 18
Olivepepper : I agree. Short people are different. We cant eat as many calories as others. If I tried a diet of 1500 calories I’d never lose weight. That’s the truth of the matter.
Post # 19
I would consult with a nutritionist instead of taking advice from an app.
Have you ever heard of NSNG (No Sugar No Grain)? It’s low carb and high fat, but the good kinds of fat. I’ve lost some weight, but a lot of inches doing that combined with CrossFit. I don’t worry about counting calories or macros. I just listen to my body.
Take measurements and photos vs. tracking your progress on the scale. The scale can really mind screw with you if you’re lifting weights.
Post # 20
Olivepepper : +1 – a lot of tech that is supposed to show calories burned overestimates.
And yeah, short people can’t eat as many calories. I’m 5′ and try to stick to about 1300 – whether or not I work out. It took some adjusting and trial and error before I found what number of calories worked for me.
Post # 21
bretagne422 : Sort of- I’ve been toying with the idea for a while and slowly started cutting out junk and eating better- but the last two weeks have been the start of the calorie counting and hitting the gym! I did something similar before for a short time but fell off the wagon, mostly loss of motivation due to lack of results. I didn’t want the same thing to happen this time!
teacher-bee-in-the-sea : thanks for this! This is insane. So cool to see!
allthingsthatsparkle : I’m not really a big sweet eater so sugar really isn’t a problem for me. Most of the sugar I end up consuming is from eating fruits. (Though I did have a bit of a weakness for coconut cake- hah).
I also do love pasta and bread, but have been able to cut it back quite a bit pretty easily. I can’t say I’ve eliminated it completely, but I haven’t had a big pasta meal or anything like that. If I do eat bread like a sandwich or something I will always make sure it’s under calories.
My biggest problem and how I got here I think is just the amount of food I would consume. It has been difficult eating the calories I have because I would usually eat twice or even three times that amount. I had to get used to not feeling full all the time which was hard. Because I’d rather feel a bit more satisfied in hunger I eat very clean for breakfast and lunch, usually just a salad with lean chicken for lunch and for breakfast I’ll have a fruit and a piece of cheese. I find with the salads I can actually consume a lot of greens/cucumbers and feel full without using up a ton of calories, so I’m happy eating those for lunch every day. If I have the calories leftover I might indulge a bit at dinner, but it’s usually not terrible like tonight I’m having home made Turkey chili, which I have worked out to be about 600 for the bowl. I may let myself have a biscuit with it (170 calories) IF I can get my butt to the gym today, heh.
I also crave very savory/fatty foods, things like cheeses and greasy meats etc. I’ve always also had a problem with chips and salty foods. I have replaced all of those with healthier things, like veggie straws, pop chips, pop corn (low fat/butter), things like that, and I always count/measure before having a snack to get an accurate calorie amount. I did also buy some low fat/calorie frozen yogurt too for the rare time I am craving a sweet- but it is rare. And I always make sure I have the calories left for it if it is an uneccesary snack.
Post # 22
VictorianChick : How many calories would you consume to lose weight?
Post # 23
Olivepepper : I worried about this as well- my Fitbit lying to me. I have used several online calculators using my stats and it usually gives me a number around 2,500, so I thought maybe my Fitbit isn’t that far off. Do you have a formula/calculator that you use/trust more than another? There’s a TON of different information out there- all that gives some variance, however I’ve found that it is usually fairly close.
Post # 24
This doesn’t at all address the weight loss portion of your post, but rather the water consumption. I found an app called Plant Nanny that REALLY helps me get my daily water! It’s got really cute little plants that grow based on you watering them by watering yourself. It’s kind of dumb to some, but for me, the visual aspect of it helped so much. It also sends you a reminder if you haven’t logged any water in a few hours. I’ve now been drinking my recommended water intake almost every single day for over a year!
Post # 25
I just did a quick check and the average was around 2180 for you… (http://www.sailrabbit.com/bmr/) it maybe even less if you are older than mid 20’s. Thus if you are eating 1900, it is only a 200-300 deficit per day, and it is 3500 deficit required to lose a solitary pound.
Please note that I have learned to always set these calculators at sedentary, unless you are training for a marathon or are an actual athlete it is closer to the mark 🙂
I have a place where I go to chat about this stuff, if you are interested, please PM me.
Post # 26
I am guessing it is a combination of:
a) muscle weight
b) over-calculation of calories burned
c) under-calculation of calories consumed
Post # 27
Olivepepper : Eek, not quite what I wanted to hear, since it already seemed like I cut back so much. But, it would explain why the scale isn’t moving.
I wonder if there is a way to change this in Fitbit. I do love the app quite a bit and find the visual tracking of everything super motivational. I could always just set the deficit needed for much higher to achieve the same result, I suppose.
Post # 28
mingogo4 : Yeah, it can be really annoying to realise just how little one needs to exist. :/
Post # 29
3 things came to mind immediately when I read your post…
1. Are you weighing and measuring your food? When I’ve only eye balled my food, I’ve found myself accidentally eating too little and accidentally eating too much.
2. MFP and Fitbit are notorious for being inaccurate (I use them both and have a love/hate relationship.) I suggest calculating your TDEE and going based off that, it allows you to eat a consistent amount throughout the week and not have to eat up and down depending on your exercise. Personally, I use MFP and Fitbit as tools to keep myself in check (MFP for logging my food and being aware of calories in, Fitbit for making sure I’m moving enough and keeping track of my workout HR) but not as an end all, be all for guidance.
3. Are you taking your measurements? As previous posters have mentioned, often we lose inches but not pounds.
How to calculate TDEE:
For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) – (4.7x Age)= BMR. The amount of calories your body burns just from being alive
FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) – ( 6.8 age in years)= BMR. The amount of calories you burn just from being alive.
Step 2: Take that number and multiply by your activity level:
- 1.2 Sedentary (little to no exercise)
- 1.375 Lightly Active (1-3 days a week)
- 1.55 Moderately Active (3-5 days a week)
- 1.7 Very Active (6-7 days a week)
- LOSE weight: Subtract 500
- MAINTAIN weight: keep the number the same
- GAIN weight: Add 500
The final number is the amount of calories you should eat a day.
Keep in mind that “very active” is typically for athletes. I assume you fall into the moderately active range. Also, PLEASE do not result to severely undereating to lose weight. Better to lose a consistent amount slowly and keep it off then drop a ton in a non-sustainable way. Good luck, bee!
Post # 30
mingogo4 : Thanks for sharing your stats! Also so relieved to read that I misunderstood you, and you’re not limiting yourself to like 1100 calories a day.
So I find the TDEE calculators to be fairly accurate for me. When I enter your stats, I’m getting 2100-2600 calories, depending on what activity level I enter. Since you are exercising, I wouldn’t want you to undercut yourself. But given that you’re not seeing progress, adjusting isn’t a bad idea. Maybe try aiming for 1600-1700 every day, and see if anything changes?
Also, pay attention to your body. When I’m successfully cutting, I feel hungry about 1-2 hours before a meal or snack. But I never feel light headed, foggy, or weak–those are signs I’m not fueling myself well enough.
Other things to consider:
- Consider weighing your food on a food scale. Annoying, I know, but it’s far, far more accurate.
- Take progress pics! Take a picture of yourself once a week, in the same underwear or outfit and at the same angle. The number on the scale isn’t everything.
- Take measurements, too, once a week.
Also, I highly recommend the Wiki guide on reddit.com/r/xxfitness (a subreddit for ladies who are into fitness, not like x-rated fitness or something). It’s very informative and will walk you through what a lot of people here are saying. https://www.reddit.com/r/xxfitness/wiki/lose_weight
Also, congrats on deciding to make a lifestyle change and good luck!