Frustrated...please help.

[Swuzz]

*******NOTE:  I just found on my profile 30 day average burn vs. intake.  Again, not sure how accurate this is, but according to that it takes me 10 days to lose one pound.  Sooooooo upping my activity and still would LOVE suggestions of what works for you all.

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I don't know if I am looking for advice, solutions, or to talk this through so please bear with me.

I am extremely frustrated.  I am 44, female, 5' 9" and currently about 159ish lbs.  The scale fluctuates as much as 5 pounds each week and has been hovering close to 159 for more than a month.  Here's why I'm frustrated.

1.  Food

I log my food religiously.  I do not eat processed food (sans EAS Carb Conrol protein shakes for breakfast sometimes, diet coke in the tiny cans fewer than 4 times per week, and Garden Lites souffles on occasion, sometimes turkey bacon).

My diet consists of whole, real food.  Today, for example, I did start my day with the EAS shake followed a few hours later by one egg and a slice of turkey bacon.  For lunch I had a salad with kale, grilled chicken breast, 6 grape tomatoes, milled organic flaxseed, 1/2 oz of crumbled goat cheese, and a splash of organic balsamic vinaigrette dressing.

I eat well.  Very well.  Low carb (usually fewer than 60g per day), low fat, high protein.  Lots of water, black coffee only an hour before my cardio to give me a "boost", 2-4 glasses of wine per week.  Daily I consume fewer than 1400 calories, generally closer to 1200.

2.  BMR

I know it is a guestimate.  I cannot fathom that I burn fewer than 1500/day just being alive. Perhaps this is true, but I have picked up my activities and incorporating cardio and strength training.  I also realize that calories burned as shown are not necesarrily accurate (probably closer to 55% of what is reported) See image:

Enough about BMR.

3.  Lack of progress.

This is the largest of all of my frustrations.  I realize that I am not a petite woman.  I am curvy and medium framed.  I am getting older and I work from home.  In the past (as recent as 5 years ago) I had been able to drop pounds through diet alone, though that was not good for my muscle tone.  This time though I feel I am doing everything "right".  My skin glows from the whole foods that I am eating.  

So I guess after all of that I do have a question.  What do I need to do differently?  

My guess is more activity and cardio along with keeping up with the strength training, and I am fine with that, I am just confused by the lack of scale movement.  Since it has only been a month and a half it is difficult to tell if my clothes fit better or if I look better.  I know that I feel better but I want to see the numbers on the scale move and my body show me signs of my efforts.

Frustrated.  I love pizza, bread, sweets, going out to eat, you  name it.  But I haven't been doing any of those things (and honestly, oddly enough, I don't miss them since I eat so well).  I see articles that tout "5 easy things you can do to drop 5lbs in a week", and honestly, I am already doing all of those things.  Ugh.

[cm1108 · Accepted solution]

I'm not a nutritionist or a trainer, but I think you're not eating enough. Whenever I train heavily, I always eat more but still lose at the same pace. With the 40 minutes of exercise you're doing almost daily, you likely need to change your goals to refelect your active lifestyle.

You said: I cannot fathom that I burn fewer than 1500/day just being alive. So if your BMR is at 1500, and you're eating 1400 calories or less a day, you're not even meeting your maintenance calories. I think it's time to up your calories by a lot!

[Swuzz]

After reading several other posts, then yours, I agree with you.  

So, this afternoon I chose to have half of a pear, 28 natural almonds and one ounce of cave aged Gruyere.  

It's difficult to imagine that eating more will help with the weight loss but it makes sense.  The body will hold on to it's stores if it's not getting enough.

I will enjoy this remedy and report back in week or two 

[cm1108]

That sounds like a delicious snack, and healthy. Keep it up!

[Swuzz]

It was!  I eat lots of yummy healthy snacks.  I am very fortunate, considering that I don't really cook 

Thank you for the reply and encouragement.

Signed, feeling less frustrated.

[James_R · Accepted solution]

Hi there,

if it helps, there are a couple of things to consider depending on your goals and current physique. 

Looking at your diet and excercise regime, it's well built for 'cutting' (shedding fat to define muscle), but for the first few months (up to 6 or so) that high protein will help you to build lean muscle, hence the static weight on a low calorie diet. 

It'll also take roughly 3 months to see real change in your body, unless you're taking weekly progress photos. The mind is a funny thing, when we look in the mirror day-by-day we see no real changes even though they're there. 

In my honest opinion, I wouldn't change your routine yet as its still early days. You'll shed fat faster on a 100% cardio regime, but keeping cardio balanced with resistance will build and shape your muscles and give you an awesome lean physique. 

The best advice i can give is not to fixate on the numbers on your scales, weight doesn't necesarrily correlate to fitness or appearance. 

[Swuzz]

Thank you for the reply, that was encouraging!  I haven't been taking weekly photos, rather a cell phone video of my body and "pinching an inch" as they say to compare visuals.  I did this at the beginning and then again today.  It's really difficult to tell what's happening, but whatever it is it has to be better than hot wings and Urthel Samaranth Quads (drooling a bit right now at the thought).

I will continue on my path and hopefully will see some changes.  It is difficult not to fixate on the scale since that historically has been the obvious place to go to see if the diet is working.  I suppose this time it is different for me because although my goal is to lose weight (fat), more importantly it s to become lean and defined as well as healthy.

Side note, when I started this as a "diet" I truly resented ordering a salad or making kale a staple in my meal plan.  Now I look at it as fuel and have found ways to make it more interesting and, dare I say even tasty.  So while others around me order lasagna at the restaurant and I order my spinach salad with grilled chicken and dressing on the side I no longer feel envious because I am on a path.  Besides, I have had lots of lasagna and hot wings which is exactly why I am on this path 

[Willpower]

You state that you "lost" 1 pound in 10 days-and are dissapointed.  Losing 1 pound in 10 days is very, very good !!!!  It is a healthy weight loss !  At this rate you will have lost 18 pounds in 6 months-36 pounds lost in a year !  Remember that healthy weight loss-one that stabilizes your body is a marathon-not a sprint. !

[James_R]

Your attitude and ambition is awesome, stick to this an you will succeed. 

Starting a new lifestyle is always hard but it sounds like you're reaching that point where the new diet seems almost second nature. Once that happens, life gets easier and those cravings of the past disappear almost entirely (not to say you can't have the odd 'cheat' day though, it's a good kick for the metabolism). 

Keep at it and you will start to see real results. From what I'm reading though, I'd guess you're hitting that healthy lifestyle positivity, there's something about a good diet and reasonable excercise routine that leaves us feeling better in general - it's more than just the post training endorphins, it's a feeling of rightness in your whole body, increased energy, ambition and positivity. 

[huntreal]

I have snot been able to sync since April 8.  My doggle is in but not showing up on my computer.  I don't know what to do.

[kaelarenee7]

Just by looking up a BMR calculator, based on the information that you provided, your BMR is about 1470. You should be eating that amount at minimum, especially since it looks like you are fairly active.

Try increasing your intake and seeing what happens. You could also switch up your exercises or, if you don't already, increase the time or difficulty of the exercises that you are doing now.

[mynameisanika]

Did increasing your calorie intake work? Im in a similar situation. 

[Swuzz]

I believe it has.  It's hard to say which "thing" helps... I added a cup of black coffee 40-60 min before cardio and increased my calories and reduced my alcohol intake.  I used to have a glass of wine each night and more on the weekends.  Now I drink green tea most evenings and maybe have some wine now and again or a beer though I have to mentally "log" it.

I've lost two more pounds-consistently.  That is to say, the normal +/- 5 lbs the scale wants to fluctuate is now more like +/- 3 lbs and I am on the south side of 160 on a daily basis (woo-hoo!!!)

We were moving and living in a hotel for over two weeks and I was terribly concerned that not having access to my own kitchen/routine would pack on the pounds but I went to the fitness center each day and tried to make good choices 90% of the time when dining out.  I was relieved that I still teetered near 160 vs closer to 165 lbs.

I know "weight" isn't everything but it is a form a measure that is trackable vs. the "pinch/muffin top" test.  I feel much better and I have more energy.  We moved to downtown Washington, D.C. and the National mall is literally steps from our place.  Three + mornings per week I walk my husband halfway to work and then walk, jog, sprint around the mall to the Lincoln Memorial or down to the U.S. Capital and I set mini-goals of how far I will sprint or jog.  This has helped me a LOT rather than being on a treadmill-though I still do that since our building has a pool and a gym.

So long answer to say, yes.  I believe increasing the calories (the RIGHT calories) has made a difference. I often get on my husband about him not eating enough.  He is very muscular and active but has a belly from stress and alcohol.  So his solution is to cut what he eats and that infuriates me because I know that is not the solution.  Do not deprive the body of fuel.  It needs fuel to burn fat and calories and to function.

I hope this helps.

[Robles]

Hi everyone, I just purchased a Fitbit Surge and I can not find any information that tells me how to operate it. I downloaded the app on my lap top but I don't know how to set it up and I can't find any step by step instructions. I pluged it into my computer over night but I still can not ge a light to come on. Please help!

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@Swuzz wrote:

*******NOTE:  I just found on my profile 30 day average burn vs. intake.  Again, not sure how accurate this is, but according to that it takes me 10 days to lose one pound.  Sooooooo upping my activity and still would LOVE suggestions of what works for you all.

----------------------------------------

I don't know if I am looking for advice, solutions, or to talk this through so please bear with me.

I am extremely frustrated.  I am 44, female, 5' 9" and currently about 159ish lbs.  The scale fluctuates as much as 5 pounds each week and has been hovering close to 159 for more than a month.  Here's why I'm frustrated.

1.  Food

I log my food religiously.  I do not eat processed food (sans EAS Carb Conrol protein shakes for breakfast sometimes, diet coke in the tiny cans fewer than 4 times per week, and Garden Lites souffles on occasion, sometimes turkey bacon).

My diet consists of whole, real food.  Today, for example, I did start my day with the EAS shake followed a few hours later by one egg and a slice of turkey bacon.  For lunch I had a salad with kale, grilled chicken breast, 6 grape tomatoes, milled organic flaxseed, 1/2 oz of crumbled goat cheese, and a splash of organic balsamic vinaigrette dressing.

I eat well.  Very well.  Low carb (usually fewer than 60g per day), low fat, high protein.  Lots of water, black coffee only an hour before my cardio to give me a "boost", 2-4 glasses of wine per week.  Daily I consume fewer than 1400 calories, generally closer to 1200.

2.  BMR

I know it is a guestimate.  I cannot fathom that I burn fewer than 1500/day just being alive. Perhaps this is true, but I have picked up my activities and incorporating cardio and strength training.  I also realize that calories burned as shown are not necesarrily accurate (probably closer to 55% of what is reported) See image:

Enough about BMR.

3.  Lack of progress.

This is the largest of all of my frustrations.  I realize that I am not a petite woman.  I am curvy and medium framed.  I am getting older and I work from home.  In the past (as recent as 5 years ago) I had been able to drop pounds through diet alone, though that was not good for my muscle tone.  This time though I feel I am doing everything "right".  My skin glows from the whole foods that I am eating.  

So I guess after all of that I do have a question.  What do I need to do differently?  

My guess is more activity and cardio along with keeping up with the strength training, and I am fine with that, I am just confused by the lack of scale movement.  Since it has only been a month and a half it is difficult to tell if my clothes fit better or if I look better.  I know that I feel better but I want to see the numbers on the scale move and my body show me signs of my efforts.

[fitmissjen]

Reading this got me thinking about BMR.

I have been eating approximatly 1200 calories per day and my weight hasnt been doing a heck of a lot (2.7kg's (5.9lbs) in about 3 weeks), even tho i have been running, going to crossfit and the gym. But, accoriding to the BMR calculator, i should be eating 1900! Im blown away! I dont think i could even eat that much!

And my mind finds it hard to belive, that if i eat more, i will lose weight...CRAZY!

[Swuzz]

So here I am again...STILL frustrated.

My first post was in March.  It is now October.  I have been diligently logging my food and exercising moderately.  On a bad, and rare, day I log close to 2,000 calories.  Most days I am closer to 1,200 calories.  I have cut out alcohol and do not eat processed sugars, etc.

Here's my progress: nothing substantial.

I refuse to believe that my current weight is my "forever" weight.  I am no longer gaining and tend to be on the south side of 160lbs vs. the north side-though my weight does fluctuate a few pounds as does everyone's.

My frustration is that I WANT to be slimmer.  I WANT to be closer to 150lbs as I was a few years ago.  So against the advice of the community here I am going to restrict my calories at the risk of losing muscle to get to the "size" that I am comfortable being and then work on regaining my muscle health.  Clearly I cannot maintain a lower calorie diet for a long time but my hope is that it will be enough to drop the pounds (and excess) enough to reinspire me.

I will update in another month or so.  Clearly my eating clean and exercising isn't what my body responds to these days.

Just a recap:

My carb intake is moderate to low-mostly low.

Calories averaging around 1300/day

Exercise (cardio/walking/swiming/elliptical) 3x or more per week

Weights 1-3 times per week

Diet lean proteins, spinach/kale/fruits in moderation/vegetables/moderate to high protein

Frustrated.

So... I'm going to cut the weights, continue to walk and move as I want to and restrict my calories for a few weeks to see what happens.

Anyone else have similar experience or suggestions?  Would seeing a nutritionist be able to help me with anything other than what I have read and or have been doing???  UGH!

[cm1108]

You're eating 1200 calories when your BMR is closer to 1500? I don't think you realize that the negative deficit you have is NOT a good one. With all your activity, I would bet your body is holding on to whatever fat you have because it's not getting enough fuel. I bet you feel sluggish and you get tired of weight lifting after about 15 or 20 minutes. I also bet your fingers and toes are cold a lot.

You really should be eating 1500 calories at least every day. You should see a nutritionist if you need someone with credentials to tell you that you're still not eating enough! And you'll also get your real BMR, and a plan. Do it -- stop being frustrated! Get it girl!

[Swuzz]

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@cm1108 wrote:

You're eating 1200 calories when your BMR is closer to 1500? I don't think you realize that the negative deficit you have is NOT a good one. With all your activity, I would bet your body is holding on to whatever fat you have because it's not getting enough fuel. I bet you feel sluggish and you get tired of weight lifting after about 15 or 20 minutes. I also bet your fingers and toes are cold a lot.

You really should be eating 1500 calories at least every day. You should see a nutritionist if you need someone with credentials to tell you that you're still not eating enough! And you'll also get your real BMR, and a plan. Do it -- stop being frustrated! Get it girl!

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I understand what you are saying about the negative deficit not being a good one and perhaps my body is holding onto all that it can..BUT I know my body and have lost weight (and kept it off for years) successfully before.  I suspect that my BMR is simply lower than the calculators suggest and that I end up eating at maintenance or just slightly lower, therefore not seeing as much loss in pounds or in inches.

I am not sluggish...I eat VERY well despite the lower calories.  I try to ensure that the protein I eat is "good" protein and around 100g minimum per day.  My fingers and toes are cold, you got me there...though I have Raynaud's and therefore they are always cold 😉  Also, oddly enough, I have a high resting heart rate (always have for years and years) and when I do cardio I find that often my HR is around 177 when I am sweating and "feeling it" so I try to keep it closer to 165-170 so that I don't stress myself out too much physically.  They say the "fat burning zone" is a certain percentage of your max HR and "cardio zone" is another...etc. but I follow the old school philosophy of if you sweat and can barely hold a conversation you are in the right zone 🙂

So... a nutritionist may be in my future but I'm going to give the lower calorie path a chance again.  Years ago it worked for me and the only reason that I believe I gained the weight back is because I discovered delicious bourbon and football Sunday pizza.  I broke up with bourbon and now only have one slice of pizza rather than split a pie with my husband.  It is not my way to "fall into old habits" and to "regain" weight after an extreme or unrealistic diet.  I tend to maintain a weight for years and unfortunately I had my 45th birthday (getting older=slower metabolism) along with three years of eating/drinking whatever I wanted to and not worrying too much about weight.  The scale slowly showed me the ~10 pound gain over three years and now I've managed to nudge it back ~4pounds and I have another ~6-8 to go until I am satisfied.

I just EXPECTED greater results after months of eating well and exercising.  The numbers don't lie they say.  The math is simple they say... burn more than you consume and no matter what you will lose.  I doubt my body is holding on vs. the BMR numbers are off.

I don't know.  I'm open to suggestions but clearly I am frustrated and recognize things could be worse but they could be better too.  

[I-train-hard]

Your body is burning your muscle mass not your fat.

Number is only a number.

Increase your food intake.

At 45 you could do the same metabolism as 25 years old.

Doesn’t come easy but please start eating more or your body would pay for your mistakes….

You don’t have weight problems.

[bdunlap]

Eat fat to burn fat. It's likely you need more fat, less protein or even less carbs. A good fat burning ratio for me I found is to eat about 30% carbs / 30% fat / 40% protein from calories daily. It worked for me, but I need to cut my carbs back to that ratio. Bananas are nature's candy, unfortunately.