not losing weight fast enough...dont know if I'm eating right

Hi everyone,

I've been going to the gym for almost 2 months now. Usually I go about 2- 3 times a week, but I've also had a week or two where I haven't gone at all (bad I know)

I started my "diet" around the same time. It has gone so so. I've reduced my calories to about 1400- 1800. On a good day I'll have eaten 1350 calories. I cut sweets for the most part, and fast food, but I still think I eat too many carbs. Vector cereal, nutrigraine bars and granola bars are a staple in my diet but as of this week I'm going to reduce them greatly. I'm going to start eating more foods with healthy fats rather than carbs, ie avocados, almonds, fish, hard boiled eggs, etc.

Even with all this though I've only managed to lose about 7 lbs. Its not enough, I wanted to lose at least 12-15 lbs by now. I dont know what the problem is. I have had some days where I splurge on a piece of cake or eat at a restaurant...but overall I think I've been ok, especially compared to before where I'd eat a chocolate bar almost everyday.

I do a combination of strength training and 30 mins of cardio when I'm at the gym, could it be increased muscle? I scrutinize my body very carefully and I dont see any changes, although I lost 1 inch around my waist, hips and neck. Half and inch around my thighs.

Any tips? I find it hard not to think about food...

Thanks

[OytheGreat]

A seven pound loss in 2 months is pretty good. You should not try to lose more than 2 lbs a week. For one, it's almost physically impossible to lose more than 2 lbs a week of fat. Anything above that is usually water/muscle/bone density. People often lose weight rapidly when starting a new diet program, and that's because of water loss, which is fine. Carrying extra water can make us look pudgy and feel heavier.

However, actual fat loss takes longer and is much harder to lose. If you cut too many calories, you'll slow down fat loss. If you eat too much, you'll reverse the order and start gaining. So you need to find that middle ground.

What you're eating now is probably fine. And you should eat back your exercise calories, but leave a little room. Only eat 1350 on the days when you're pretty sedentary, not on exercise days (1350 is cutting it close to the 1200 calorie a day minimum). Don't go below 1200.

Have you tried adding strength-training to your exercise regime? It's possibly the single most effective method of losing body fat and inches. And inches are much, much more important than weight loss.

It might be a good idea to put the scale away, keep the tape measurement in hand, add strength-training to your routine (supplement it with high protein and high fiber foods), then measure your weight loss by inches lost, not what the scale says.

[Ashmcc]

Stick to it. I know it seems as if its not quite enough. Its a rather slow process when you start fresh and health rather than fad diets. I have reduced my carbs, calories, and cut out sweets and fast foods. I'm down 16lbs in 5weeks. I also walk and do light aerobics 2x a week. It's a slow process but the more you learn about dieting the easier it will become to get the weight off. I suggest researching a low calorie and carb diet to get a better idea of foods to eat and portion control. It has helped me so much and I don't work out as much as you. Good Luck to you

[dietsoylentcola]

1. stop eating granola bars, they're horrible when you're trying to lose weight.
2. indulge once a week, for the whole day if you want as long as you don't go nuts. if you do this you have to eat properly the other six days.
3. exercising for 30 minutes burns about 200 calories, it helps but it doesn't mean you can eat more food just because you worked out.
4. you said you've been working out two months but have skipped some weeks. you haven't actually been working out the whole two months so 7 pounds is pretty great!

[OytheGreat]

A seven pound loss in 2 months is pretty good. You should not try to lose more than 2 lbs a week. For one, it's almost physically impossible to lose more than 2 lbs a week of fat. Anything above that is usually water/muscle/bone density. People often lose weight rapidly when starting a new diet program, and that's because of water loss, which is fine. Carrying extra water can make us look pudgy and feel heavier.

However, actual fat loss takes longer and is much harder to lose. If you cut too many calories, you'll slow down fat loss. If you eat too much, you'll reverse the order and start gaining. So you need to find that middle ground.

What you're eating now is probably fine. And you should eat back your exercise calories, but leave a little room. Only eat 1350 on the days when you're pretty sedentary, not on exercise days (1350 is cutting it close to the 1200 calorie a day minimum). Don't go below 1200.

Have you tried adding strength-training to your exercise regime? It's possibly the single most effective method of losing body fat and inches. And inches are much, much more important than weight loss.

It might be a good idea to put the scale away, keep the tape measurement in hand, add strength-training to your routine (supplement it with high protein and high fiber foods), then measure your weight loss by inches lost, not what the scale says.

[Kookay]

I dont go to the gym, household chores are too many to do, no time for anything else with regards to myself, im on depo, i got hypertension plus i gained weight, last november 2010, i weighed 138 lbs, as to date, april 21, 2011, i weigh 92 lbs, i still eat alot, no lose bowel movement, i eat banana split everyday, i just dont miss drinking this slimming coffee i bought from a friend, i just drink it 1s in the morning 30 minutes before eating bfast, it works not just for me though, its just coffee

[Kookay]

Oh by the way, i weigh 92 lbs just after 2 weeks then its maintained

[InvisibleCola]

Hi Everyone,

Thanks for the helpful information and encouragement.

I will ditch the granola bars, or at least finish the few I have left then stop buying them. Or pawn them off on someone else lol. The one kind I have have no glucose/fructose, but cane sugar I think.

I'm wondering if anyone has had luck on a low carb diet. I'm not on a plan like Atkins or anything, I'm just limiting them. I'm a little weary about eating avocados and almonds often. Especially since I actually like those foods. If the food is fulfilling, I feel like I'm not making progress. Seems like losing weight should make you feel miserable because you're eating boring foods lol.

I do do strength training on the machines. The trainer suggested leg press, chest press and a few others. I measured myself a few days ago, lost an inch around my waist, hips and neck. Only half an inch on my thighs. That is disappointing because my thighs are huge and want to lose most of the weight there. Actually my entire lower body. That is where I was "blessed" to store the fat.

I'm still having a bit of trouble with the calories. Some days I eat around 1250- 1350...others I eat 1800 or more if I eat out at actual restaurants, not fast food. I dunno. I try to balance it with the gym but I suppose if I want to speed up the process I'll have to be more diligent.

I do splurge once a week (twice if I'm bad but not often) too on a piece of cake or a big cookie. Still feel guilty about it.

[Barb135]

Why not try looking into "The Flex Diet" -- this is a diet created by Dr James Beckerman who is a cardiologist on the MH web site.  The diet contains hundreds of simple changes that can be implemented to help you lose weight, without having to suffer.  

Any diet that makes one miserable or to suffer, is not sustainable.  You have to be comfortable with what you're doing or you won't stick with it.

Have you actually calculated your individual calorie needs, or are you just assuming that 1200-1300 is a good number?  Everyone is different and your personal calorie needs will vary from another persons, based on your actual height/weight, activity levels, metabolic rate, etc.

[rydersnanna]

i have the web link for you - its a fantastic place where you put in the food you eat and they calculate all your values .carbs -cal - sodium - iron - sugar -protein - vit a and vit c -everything
i cant wait to eat so i can put in my food cause it keeps me so legal
do the intro and be honest tha way they can decide what you need to eat calorie wise to maintain your weight and thats your limit -i am on a 1200 cal diet -
if i see that i had 300 calories for lunch i know i have 900 to go -
and if i am going out to chinese lets say then i only have fruit and water for lunch and then go and eat well but not overeat -
my blood pressure has come down to 120/80
my sugars are sitting at 8.7 from the high of 18
i have lost 30 pounds in 7 months
so go try this web site - i think you will like it
and good luck !!!!!

***********.about.com
dont forget the periods hahahahahaha

[Barb135]

MedHelp has an excellent food diary that you could try.  It tracks nutrition, calories, etc....

[bellaillusion]

Ok, as a registered nurse and a person that used to struggle with her weight, please let me give you the best advice you'll ever hear.  It honestly took me years to figure out what was right in front of my face.  Now let's be honest... if you are like most of america, you don't constantly stick to your diet.  Tracking your food is a great way to lose weight because you actually see what is going into your body.  And it is not true that you don't need to eat more with exercise... you most definately do!  After a workout, you need to eat a snack that is high in protein such as a protein shake or organic peanut butter.  For god sakes though, don't diet... that's right i said do not diet!  Eat all of the foods that you love, but nothing that is packaged.  All of your food needs to be cooked and not out of a box.  Follow the meal tracker and what it allows you to have as far as fat and protein and keep in mind that you will always go over in protein and that is ok as long as you exercise... because protein feeds your muscles.  Also, even if you are eating only 1350 calories a day, watch what you are eating and stick to your fresh foods.  Eat every 2-3 hours such as your 3 meals a day and 2-3 snacks...this will make your metabolism go crazy.  On the weekend, have that piece of pizza or spaghetti that you love but don't eat 3 pieces or large amounts.  Eat your fruit and vegetables because that is what fuels your body with vitamins and do not give up carbs... you need them for energy and never skip breakfast, it's what starts your metabolism off for the day.  Only drink water, not juice...it has alot of sugar.  If you crave chocolate or cookies, slimfast has 100 calorie snacks, but I do recommend that you try not to eat anything out of a box.  Watch your salt intake, it makes you retain water and is bad for your heart.  As far as exercise goes... 30 minutes of cardio every day and the best thing to do is go for a walk after your big meals, and believe it or not, 15 minutes of exercise in the am before you start your day burns lots of calories and have that 1-2 cups of coffee in the morning with your breakfast... no sugar though... it is an appetite supressant.  Do not take in other caffeine though.  Back to exercise... You need to do 2 days a week of 30 minute strength training because muscle burns fat, 1 day of yoga for core and strength training, it also helps to relax your body and mind, and 1 day a week of just dancing around your house to your favorite songs...it's fun and burns calories.  Some other things you can do is the airope... jumprope without a rope, it's fun.  I promise you if you follow these tips, you will have rapid and healthy weight loss.