Post # 46
How long have you been doing this? It sounded from your post that it’s only been a couple of weeks? If that’s the case, hang in there! Like someone else said, it’s not always linear. It sometimes takes a bit for progress to start to show (even in numbers). 2 weeks really isn’t enough to guage because our weight changes so much throughout the week that you can gain and lose 3lbs in an hour if you’ve just had a meal or a bunch of water. Hormones can affect it as well. I tend to weigh myself a couple of times a week and go by the average of that.
Also, I’m 5″3 too and pound evidence can come slowly. My closest female friend is 5″8 and it’s funny to compare because her losing 10lbs is barely noticable, whereas I lose 5lbs and people start to comment. however, it’s harder for me to lose those 5lbs than it is for her to lose the same amount. The numbers on the scale just don’t mean the same thing to everyone.
Go more by measurements and be patient. Also make sure you’re not starving yourself, you’ve gotta find something that is doable and not all consuming or unhealthy – not only for your health, but because it makes it a thousand percent more likely that you will stick with it long enough to lose the weight and keep it off.
Post # 47
- Wedding: March 2016 - Surfer\'s Beach, Grand Cayman
While you likely didn’t gain any actual muscle in 2 weeks, muscles do retain fluid to repair themselves, especially when you go from sedentary to active which will account for not seeing results on the scale. Your inch loss is really amazing and means much more than a number on a scale, just keep going!
Post # 48
What works for me is not obsessively counting calories- but eating clean and eating smart. I need to eat a larger breakfast, smaller lunch and a protein + green for dinner (unless I’m being super active, I don’t eat a carb with dinner). The problem with just pure calorie counts is that you’re not tracking the quality of food or when you’re eating it.
Eating in the AM is a good way to jump start your metabolism. If you only eat 500 calories during the day, but then eat 500 cals of ice cream right before bed, you may think you ‘only had 1000 cals!’ but you are not doing anything for long term weight loss.
I’ve also found that most calorie burning formulas are skewed and count a lot higher- I don’t focus on them.
I eat high quality, ‘clean’ calories and stop eating when I am full. I don’t eat 400 calories for dinner ‘just because i have 400 calories left’. Some days I probably eat more, some days I eat less, but in the end, it balances out. This has been key to me staying on track long term. I get annoyed and discouraged constantly trying to count how many calories of carrots I had, then I give up.
I also eat on smaller plates. What you actually need to feel full versus what fills up a plate is a huge difference.
Post # 49
italianbride0508 : This is a big problem that I have, as I have a HUGE appetite and have a hard time knowing when I feel “full”- as it seems to take an excessive amount of food to get to that point. I’d like to one day be able to just eat clean without counting- but I feel like I need to get a baseline in first for how much I should actually be consuming. (Mind you- I can eat an entire 1/2 of a large 16″ pizza and still want more food- so I think my body is just totally shot at this point in giving me “full” signals- or at least I’m terrible at reading them)
I definitely don’t “save” for a high calorie dessert or snack, either. I would much rather the feeling of being “full” or “satisfied” after eating a bowl of veggies/greens and some protein then to starve myself all day for some chocolate.
Even while eating clean though, I often feel hungry A LOT and it’s hard getting used to that feeling (let’s face it- it’s uncomfortable). So until I can really get under control what a true portion size is and how much food I actually need in a day- I think it’s better to count and measure and weigh, for me anyways! When I do want a bit more of an indulgent snack I make it something like butter-less popcorn, a small portion of frozen yogurt, a cheese stick, something like that (limit to 200 cals) so I’m still filling up on the good stuff like veggies and protein mostly!
Post # 50
I really agree with that mingogo4. A lot of people find counting calories to be a too-strict/unhealthy way to diet, but it’s very true that we can’t always tell when we are hungry or full and sometimes we need to re-train ourselves.
I suffered from an eating disorder a decade or so ago and have anxiety issues that trigger major loss of appetite in some cases, and bingeing in others. I sometimes have to count calories to see if I’m eating ENOUGH when I suddenly find myself weak and moody, but don’t feel hungry. The goal of course is to get to a point where we can really listen to our bodies, but sometimes that can take some work.
One thing I would suggest is to lower your calories more slowly if you’re feeling hungry. Our bodies adjust to the things that we do to them to accommodate it. so when we overeat for a long time it’s uncomfortable to eat a healthy amount, and when we undereat for a long time it’s uncomfortable to eat a healthy amount (i’ve experienced both).. but it’s best to ease into it so you don’t sling shot back after being so uncomfortable so suddenly.
Post # 51
i wouldnt go below 1200 calories or else it puts your body into starvation mode. i dont work out and stick to 1200 calories a day and ive lost plenty of weight
Post # 52
I’m 5’2”, I eat about 1100 calories a day, no working out… on weekends I eat around 1200-1600 calories… if I’m bad which has been a handful of time I might eat 2000 calories on a day. No one is prefect right? Ha. Basically I try to “save” my calories for the weekend.
So I think my calories in-take is probably really around 1300 calories a day if you average it over the course of the week.
I have been doing this for a year… and I have lost weight but super super slow! Like 2 pounds a month. It’s barely noticeable if you see my everyday but after a year I’m down a solid 20 pounds and people are noticing.
Like you I use to over eat a lot, I could probably eat half a large pizza too! Hehe.
It took me months to eat less and it was hard. I did it slowly. I measured everything and took away the “family” style of eating and tried really hard to focus what was on my plate. Again if I felt I was starving I would have more to eat. Eventually I think my stomach adjusted… slowly!
I will say I didn’t notice any weight change for the first couple of weeks. So I just wanted to enough you to keep on trucking! Sounds like you are doing fine. Just give it time!
P.S. I’m only eating slightly better than I use to. I am mostly just calorie counting. I’m trying to eat better but it’s not my main focus.
Post # 53
mingogo4 : That’s awesome progress! Stick with what you’re doing, definitely! And be careful about dropping too low in calories. If you’re maintaining weight but losing that many inches, you’re clearly still doing things right. Weight loss is about sustainable change, and not running yourself into the ground! Even 1,200 is likely too low for you, given that you’re exercising. So just be careful and pay attention to your energy levels.
As a counter to all these low calories being thrown around, I lose weight if I eat below 2300 calories a day. I’m 5’5″ and 133ish lbs right now. I lift about every other day and jog 10-15 miles a week, so nothing crazy.
Post # 54
I just wanted to do another update bees!
Considering fluctuations, I’m down about 4 lbs! It’s been wavering between 230-232 the last three days! I reduced my calorie intake just a bit more and it seemed to just fly off! I realize it is probably mostly water- but it definitely makes me feel a bit better that I’m on the right track!
I’m eating about 1300 calories a day- and I allow myself 200 more on days I work out (I don’t eat back all of the calories my Fitbit tells me to). I eat a bunch of protein and veggies- currently on MFP I’m under eating carbs and overeating fat in the macros (always over in protein)- but I’m working to balance this out a bit more. But as far as calories, this seems to be a good spot for me- as I’m not hungry all day and I’m finally starting to see results. My resting heart rate BPM dropped from 77 when I first started down to 64 now. I ordered a body fat percentage scale that should be in tomorrow too so I’m going to start tracking that as well.
I’ve been eating a ton of roasted frozen veggies, salads, and even trying new healthy recipes. I’m loving it! And FH saw how hard I was working, and decided to join me too! (Though he gets so many more calories than me- it’s a bit unfair! Hah, but I’m proud of us!)
I even had a “cheat” meal- but not even really as I stayed under calories. It was just a bit less healthy than I’ve normally been eating. I went and worked out at the gym pretty hard- and ate fairly lightly during the day (some grilled chicken in a healthy salad), and then later on a date with FH I was able to eat fries and get a beer! (I opted for a healthier fish sandwich instead of a burger- I was not disappointed, it was yummy!).
So yes- just wanted to update with the good news! Thank you for all of the advice so far- and if anyone has any further comments/advice please add! I’ve taken everything said into consideration when tweaking and changing up what I was doing, and really appreciate the advice and support!
Post # 55
- Wedding: June 2018 - garden
I’ve lost 6kgs in less than a month – without being overweight – by changing my lifestyle to Paleo.
I didn’t mean to diet or lose weight, but Paleo was suggested by a Doc for an autoimmune condition.
No starving but quite a lot of planning required.
Post # 56
I’m not sure if anyone is still following this thread, but I wanted to do another update just in case- and to help give some motivation!
I’m not sure if I was visited by the “woosh” fairy or what, but it seems like all the weight loss I should have been experiencing has happened within the last 7 days. I am down to 227.4 lbs now, and have stayed there (give or take .5 lbs) for about 3 days! I read something about fat cells retaining more water to maintain their volume until eventually they give it up- not sure how accurate this is!
I also lost 1 more inch around my bust, 1 more inch around my hips, and maybe 1/4 around my waist (but in reality I was probably just pulling the tape a little harder on that one- wishful thinking! Hah)
I have been looking a lot into intermittent fasting. Although I haven’t actually started it officially I was almost kind of already doing it anyways due to working overnights and sleeping in the morning to the afternoon, so most of my eating would happen between when I woke up at 2ish and when I went back to work at 11, which I realized is pretty close to the 16/8 IF program. I work four days a week and I’ve been thinking of continuing to try to do it on my off days as well, not sure if I should (or can!) but I was toying with the idea.
I’ve still been eating at about a 1,000 calorie deficit according to Fitbit, which is anywhere between 1,100 to 1,400 cals, depending on if I hit the gym. I have stayed consistent and have been religiously logging everything into MFP. Lots of salads, tilapia, ground turkey, roasted veggies, things like that. I had one day where I ate some pizza (but stayed under calories) and another where I went over (yikes!) but still maintained a deficit- just by 300 instead of 1,000. It has not seemed to effect me negatively!
I was going to the gym pretty consistently until a medical issue came up and I haven’t been there since Monday :/ but it has just about cleared up so I’m excited to go either tomorrow or Tuesday and get back at it. I downloaded the couch to 5k running app and was thinking of trying it, (if I hate it I’ve spent $2.99 on more pointless things) instead of just trying to make up my own cardio work out. Has anyone done this program and have any reviews/advice?
Post # 57
Hey there, congrats on the whoosh. The whoosh effect is TOTALLY a real thing. I’ve seen it a LOT. You’ll lose, lose, lose, then plateau for a bit, then whoooosh, off comes a surprising amount. Gotta love it when that happens 🙂
Also, IF is neither bad nor good. I don’t believe in the myth of meal timing. Your body doesn’t care when you eat, as long as you eat and the calories average out over a period of time. I have done IF for years because frankly, I don’t like eating in the morning, and I’m busy all day at work. I eat from about 5-11 pm and it has never hindered my weight goals. As long as you aren’t the type of person to get SOOO hungry throughout the day that you binge at night, then IF can work just fine for you.
Regarding your calories, I’m concerned you’re not eating ENOUGH. 1100 cals isn’t enough to sustain anyone, let alone someone who is exercising on top of it. I don’t remember if you posted your height/weight but I urge you to use an online calculator to re-calculate your needs.
Post # 58
Don’t eat more on the days you work out. Cut all added sugar, flour, alcohol. I would also go to 1300 calories. “Starvation mode” is a myth. You’d have to consume only 500ish calories to actually slow your metabolic rate. http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35501
Post # 59
Aaaand saw your update- congrats! It’s so motivating to finally see some progress!
Post # 60
mingogo4 : Congrats on the weightloss. Don’t worry about the calories. Us short people don’t need as much as others, in my opinion.
I say load up on more protien.
MrsBuesleBee : How true this is. I have stayed under 50g of carbs a day and 5gram of natural sugar and my body feels tighter and I know I have lost inches!