Why am I not losing weight???!!

[redfathom]

I go to a website called dailyplate.com and look up nutrition facts or I go to the resturant website and look at their nutrition facts before I eat there. Subway say's a 3" turkey sandwhich is 190 calories, then I calculate how many calories are in the condiments. Powerbars tell you the fat and calorie content on the package and also they have added vitamins. Fruit is plain sugar also! Nut's have 160 calories in a small serving and are high in fat (I know good fat) and fruit and veggies also make me more hungry after I eat them.

[redfathom]

Also, the training manager at the gym said we should eat 160g of carbs a day...he said carbs give you energy that you need to function.

[StartingOver07]

What is your current age, height and weight and how did you calculate your maintenance calories?

[redfathom]

I am 26, 5"4' and 150, the trainer calculated my daily caloric need based on my measurements, she said it's 2250.

 

I still try to eat no more then 1600 calories and also exercise three-four days a week (burning around 400 calories when I exercise).

[Tomcat33]

I go to a website called dailyplate.com and look up nutrition facts or I go to the resturant website and look at their nutrition facts before I eat there. Subway say's a 3" turkey sandwhich is 190 calories, then I calculate how many calories are in the condiments. Powerbars tell you the fat and calorie content on the package and also they have added vitamins. Fruit is plain sugar also! Nut's have 160 calories in a small serving and are high in fat (I know good fat) and fruit and veggies also make me more hungry after I eat them.

 

Subway says a lot of things, Subway is looking out for #1, not Redfathom's weight loss. Fruits are complex carbs they are the good carb and we are naturally built to break complex carbs down. Your diet right now is consisting primarily of simple carbs which can actually promote WEIGHT GAIN. Look up how the body insulin levels work, look up what the liver function is and why balanced sugar levels are fundamentally what inhibits or promotes weight loss.

The reason "veggies and fruit" make you so hungry is because your insulin levels are off due to all the process crap you are eating, it's not the veggies and fruit that make you hungry it's the rice for lunch, bread for dinner, and more processed simple carbs for snacks that are throwing you off. Your diet right now consists primarily of simple carbs and your insuling levels are off so you crave more of the wrong foods and you wonder why you can't lose weight!?!?

 

 

 

Anway I am not going to argue with you, if you want to lose weight you need to kick start your metabolism into a burning machine, you are not doing that with your current food choices. what I am suggesting is not forever, it is to get your system going. Once you reach the desired weight loss you can introduce simple carbs back into your diet in moderation with a workout regime and you are rocking!

 

If you don't really want to lose weight then keep doing what you are doing. ;-)

[Tomcat33]

I am 26, 5"4' and 150, the trainer calculated my daily caloric need based on my measurements, she said it's 2250.

 

I still try to eat no more then 1600 calories and also exercise three-four days a week (burning around 400 calories when I exercise).

 

 

OMG!!! your trainer said you need 2250 calories per day? Did I read that right??? If so she is INSANE.

[bish]

Why am I not losing weight

 

I have been keeping track of my calories both in and out for weeks and have been exercising more, yet I am not losing (hardly) any weight. I think I lost 2 lbs.

 

For the past four weeks I have eaten a deficit of 4000-6200 calories a week.

 

Here is the breakdown:

 

7-21 to 7-27 – I went to the gym twice, figure skating once and Aikido once. I had a calorie deficit of 4,000 calories for that week.

 

7-28 to 8-3 – I went to the gym once and figure skating once. I had a calorie deficit of 5,800 calories for that week.

 

8-4 to 8-10 - I went to the gym twice, figure skating once and Aikido once. I had a calorie deficit of 6,250 calories for that week.

 

8-11 to 8-17 – I went to the gym once (started personal training) and figure skating twice. I had a calorie deficit of 4,900 for that week.

 

My personal trainer setup an account to monitor my progress and said I can have 2,250 calories a day (prior to that I was targeting 1600), but to lose a pound a week I should only eat 1,750. I ate on average less calories and exercised to burn more.

 

7-21 to 7-27 –I ate 1680 calories on average that week, per day.

 

7-28 to 8-3 – I ate 1420 calories on average that week, per day.

 

8-4 to 8-10 - I ate 1350 calories on average that week, per day.

 

8-11 to 8-17 – I ate 1550 calories on average that week, per day.

 

So for months I have been trying not to eat more then 1600 calories and also exercising, yet I have only lost 2 lbs. Even for the past month I should have lost around five pounds. What gives??? I mean according to her input I should have been losing weight with out exercising because I have been eating about 500 calories less per day for what my body needs (2250 is what I need a day and I have been eating around 1600 a day).

 

Any advice?

 

Jump rope for 15 minutes non-stop every day. Jumping rope for 15 minutes is better than running on a treadmill for an hour.

[Tomcat33]

Jump rope for 15 minutes non-stop every day. Jumping rope for 15 minutes is better than running on a treadmill for an hour.

 

 

Excellent.

[redfathom]

Tomcat I am not arguing with you, you make some very good points. The only problem is that I am not a big fish eater, but I do love fruits and veggies so I can certaintly eat more of them. Actually I feel guilty about not eating enough right now. The main thing is that I don't cook that much, I need to start preparing meals that will last for a few day's, such as what you suggested so that I have good foods to eat.

 

My trainer calculated that I need that many, minus 500 to help me lose a pound a week. However, I still eat less then 1750 and also exercise to burn more. That was also putting me at a much lower activity level then I qualified for.

 

That would work, whatever I can do to burn more. Actually I don't really focus on a timeframe when I do cardio, I set calorie goals and if it takes me 20 min or 45 minutes to get there that's what I do.

[FleshNBones]

Redfathom,

 

Carbs are good. For exercise to be effective, you need to get your heart rate up. You should try to keep your heart rate between 150 and 170 BPM (80-85% of max heart rate). I keep my heart rate in the 80-85% MHR range for at least 30 min. I also try to push the limit by moving to 85-90% MHR for 4-5 min. You are burning mostly sugar in the upper range, but you will end up burning more fat compared to the fat zone (50-60% MHR).

 

When doing recovery rides, I try to keep my heart rate around 65-85% MHR.

 

Pushing yourself into the upper ranges is what we call a REAL workout. I get the impression that you and a few others here are not doing that.

[redfathom]

Yeah, I was always told to keep my heart rate around 135 (the fat burning zone). I usually don't ...If on the treadmill I will keep it there for about five minutes then run for two and keep that up until I reach 350 calories. On the elipticll (sp) I usually keep it around 150, because going any slower just feels funny. I heard that going out side the fat zone just burns muscles...

 

Now I am even more confused

[FleshNBones]

Yeah, I was always told to keep my heart rate around 135 (the fat burning zone). I usually don't ...If on the treadmill I will keep it there for about five minutes then run for two and keep that up until I reach 350 calories. On the elipticll (sp) I usually keep it around 150, because going any slower just feels funny. I heard that going out side the fat zone just burns muscles...

 

Now I am even more confused

I improved my cardiovascular fitness, and my muscles got bigger by going in the upper ranges.

The only way you can improve your limits is by pushing into the upper ranges.

 

Being that active, you need to consume nearly double the recommended protein intake, or you will probably start losing muscle.

 

 

If you are doing things right, your instinct should be able to tell you how much food you need to consume.

I experienced bouts of incredible hunger, and I ate a lot of food over a few days once I suddenly reach a new limit. It seems like an almost overnight change after plateuing for weeks.

[redfathom]

I do get hungry after exercise, but I notice overall I don't need to eat as much as I used to, it actually makes me sick. But I don't want my muscles to get bigger, I am already pretty muscular (I have a medium build so that also makes me look bigger, fit, but bigger).

[FleshNBones]

I do get hungry after exercise, but I notice overall I don't need to eat as much as I used to, it actually makes me sick. But I don't want my muscles to get bigger, I am already pretty muscular (I have a medium build so that also makes me look bigger, fit, but bigger).

Eating immediately after a workout (especially minutes after) is the best thing to do.

 

You probably have a very different idea of what it means to be muscular.

[redfathom]

So are you saying I am not muscular...as in I am fat? I only said I don't want my muscles to get bigger because you said yours are getting bigger, I want mine to be lean...I think you're a guy right? Guys tend to have bigger muscles, when women get muscles it should help to make them look smaller.

[FleshNBones]

Maybe a better way to put is

After a workout is the best time to eat. Your glycogen reserves will replenish the fastest immediately after a good cardio workout.

[redfathom]

Right and you should eat protein after a workout to help build muscle. I unfortuantely have to wait 30 min. after the gym to eat because I have to take medication 30 min to an hour before eating, so that's the best time for me.

[FleshNBones]

So are you saying I am not muscular...as in I am fat? I only said I don't want my muscles to get bigger because you said yours are getting bigger, I want mine to be lean...I think you're a guy right? Guys tend to have bigger muscles, when women get muscles it should help to make them look smaller.

Miss. I don't think you are anywhere near Schwarzenegger size.

[redfathom]

Haha, no...not even close, which is a very good thing...okay I am off to the gym and to finally test our my bodybugg!!

[FleshNBones]

Right and you should eat protein after a workout to help build muscle. I unfortuantely have to wait 30 min. after the gym to eat because I have to take medication 30 min to an hour before eating, so that's the best time for me.

Some protein, but this is the best time for carbs so they can be converted to glycogen.

[Tomcat33]

So are you saying I am not muscular...as in I am fat? I only said I don't want my muscles to get bigger because you said yours are getting bigger, I want mine to be lean...I think you're a guy right? Guys tend to have bigger muscles, when women get muscles it should help to make them look smaller.

 

 

What he meant by that is that your idea of being muscular is bulking up like the hulk, but in essence what he was trying to say was that you build more muscle with what he explained. Building more muscle for you will just equal more burning of fat, which is ultimately what you want.

 

Why do so many women think right away "yeah but I don't want to look like the michellin man" do you know how much weight training you would have to do to look like that as a woman?

Building muscle (for us women) = leaning out.

[StartingOver07]

I am 26, 5"4' and 150, the trainer calculated my daily caloric need based on my measurements, she said it's 2250.

 

I still try to eat no more then 1600 calories and also exercise three-four days a week (burning around 400 calories when I exercise).

 

It's really unlikely that your maintenance calories are at 2250. Possibly your maintenance is ~2000 and that's including what you "spend" exercising. So you are at a ~400 calorie per day deficit, which isn't even a pound a week.

 

Some things to keep in mind

 

1. The readouts on the machines at the gym are complete bunk. If you really want to know how many calories you are burning you will need to invest in a good heart rate monitor. Keep in mind also that this number includes the calories you'd have expended anyway during that time frame. Also keep in mind that as you become more fit, you burn less.

 

2. Anyone can become a trainer with a weekend's worth of study. Your trainer may indeed know his stuff but there's also a possibility he does not.

 

3. Eat as close to nature as possible. Whole grains, fruits, vegetables, lean meats, fish, nuts, etc. The more processed a food is, the fewer nutrients it contains and the less able your body is to use it effectively.

 

4. Consider weight lifting. Muscle has a faster metabolic rate than fat and it is more dense. A 150lb woman who has 28% bodyfat will look vastly fatter than a 150 pound woman who has 18% bodyfat.

 

Good luck!

[redfathom]

Tomcat I know what he was saying. My example would be Jada Pinket-Smith. She is very muscular (for a woman) more so then what I want to look like.

 

If you look on the previous page, I said the exact same things as: Building muscle (for us women) = leaning out.

 

Starting over, yes, I am not evan considering my body burns 2250 calories, that's just silly. I was basing it on a 2000 calorie diet. I did get the body bug working and that will accurately tell me how many calories I burn a day. I know that when I am sleeping I burn 1 cal a minute, at the gym last night it told me I burned 200 calories working with my trainer and then 200 calories on the elip machine. I am also adding a new row to my Excel spreadsheet I use for keeping track of calories in which I add 20% for discrepencies, or 300 calories. So if I want to eat 1500 calories a day, I will try to realistically eat 1200 to allow some leway for the 20%.

 

1. Yes, the less you weigh the less calories you burn.

2. Agreed, she did say she is not a nutritionist so to take what she says about that lightly, but she is very good with the exercises.

3. What about soup? It's of course processed, but is it still a healthy choice?

4. Yes, I want to weight between 120 and 130 and I would like my bodyfat to be between 24 and 28%. I don't mind looking healthy.

[bish]

I am 26, 5"4' and 150, the trainer calculated my daily caloric need based on my measurements, she said it's 2250.

 

I still try to eat no more then 1600 calories and also exercise three-four days a week (burning around 400 calories when I exercise).

 

If you are a woman and not wanting to build muscle, 2250 is way too much to lose weight. Even 1600 is for a woman that just wants to slim down.

 

And what kind of cardio do you do? If you just jump on a treadmill and walk, well it may be more than you use to do, but you'd have to walk about 2 hours or better to get any results.

 

You need to get the heart rate up good and run or jump rope. Walking really doesn't do a thing.

[redfathom]

If I use the treadmill I do a fast walk at 3.7mph for five minutes then I jog/run at 5.5-6 for two minutes. If I do the eliptical I do about 150 rotations a minutes and set it at around 4-5 resistance. I usually do 45 minutes of cardio, or how ever long it takes to get to 350 calories. My heart rate will be between 135 and 160, anything higher then 160 and my chest hurts. If I had a personal training session (50 minutes), I will do 30 minutes on a cardio machine.

 

I also do figure skating, not just skating around the rink, but jumps (trying for doubles) and spins. I do that for two hours on Wed's and I will start doing it 2 hours on either Saturday or Sundays. I sometimes go to a two hours Iado/Aikedo class, I will start doing this regulrarly (once a week) in October (once my personal training ends - I will still go to the gym twice a week also).

 

I also try to walk at lunch for 30 min, which is not much but it's 100 calories. I think I will start walking at night too (30 minutes) and when fall comes I will walk for an hour during lunch (most days of the week).

 

Also, since some calorie content can be off as much as 20% I had added a column to my Excel calorie sheet to show 300 calories eat (for the 20%), so I will try not to eat 1200 calories (per the label) a day, so I should not go over 1500 calories a day.