Frustrated!!!!!!

[sweet angel]

I joined the gym in August. I've been going FAITHFULLY 3-5 days per week. Workout consists of 35-50 minutes of elliptical or treadmill -- generally at cardio rates. This is followed by another 20-30 minutes of weight training on the machines.

I'm 5'9" and need to lose at least 30 lbs. I've added a lot more fruits and veggies to my diet and have cut back on my carbs.

Sample meals for me are:

breakfast - oatmeal

snack - celery/carrots/peppers/tomatoes/cukes -- or sometimes a cube or two of sharp cheddar

lunch - WW smart ones entree

snack - fruit

dinner - smaller portions of my regular-type dinners but LESS carbs.

I eat generally between 1400-1600 calories per day.

I'm getting frustrated because I've only lost about 10 pounds and my pants are not really fitting as much better as I had expected. My shirts seem looser though, and people have commented that my face is thinner. Thanks, but let me know when my BUTT is thinner!!

My thryroid is fine.

Any tips/tricks/helpful hints? I'm not a fan of "diets" --I'd rather do portion control.

Thanks.

 

[natenapril]

Did you take measurements before you started? It sounds like you are gaining muscle and loosing the fat.
Hang in there! It sounds like you are on the right path.

 

[sweet angel]

I didn't take measurements before I started, but I've been taking them monthly and either I'm doing something wrong or nothing is changing.

I know I've heard that women gain from the bottom up and lose from the top down and I guess maybe that's happening, but COME ON! Throw me a bone!

I know slow and steady is best, but wow it's aggravating! At least I'm not GAINING though!!

 

[Miandrea]

I've had the same problem before. I had to add more protein and dairy to my diet as well as healthy fats (nuts, oil) and then my weight come off a little more. Fibre is another thing you need to sneak more into your diet.

Another issue is that you are not eating enough to balance out the amount of energy you are expending exerecising. Maybe your body is trying to tell you it needs more fuel.

Talk to a personal trainer or nutritionist to help you through this rut.

You are making a great decision to work out! Keep up the great work and if I was to see you, I would tell you "my goodness you look great and your butt looks so tiny!"

Good luck! Keep us updated

 

[jam217]

Another thought....how much water are you drinking? I find when I drink more water (at least 60 oz a day) that seems to help with the weight loss too.

 

[njcarita]

hello

I'm also 5'9" and when I started weight watchers last month I had about 35 pounds to loose--- tomorrow is my official weigh in and I have lost approx 12 pounds in about 6 weeks.

I'm not a nutritionist and not knowing your weight I'm guessing that myabe your calorie intake is a little high???? . I estimate that I'm at about 1200 calories( 23 wwpoints).

Good Luck on you weight loss journey--- and CELEBRATE -- 10 pounds is Fabulous!!!!!!!!!!!!!!!

 

[njcarita]

just found this online--

This website you can calculate your bodies calorie needs --
http://www.annecollins.com/calories/calorie-needs-women.htm


according to the website
If you want to lose weight, (e.g. one pound per week), you should consume 3,500 calories less, per week.

 

[sweet angel]

Another thought....how much water are you drinking? I find when I drink more water (at least 60 oz a day) that seems to help with the weight loss too.

I drink on average 3 quarts of water per day.

I'll check out that website -- but I would think you'd have to factor in activity level as well as just decreasing calories.

 

[sweet angel]

just found this online--

This website you can calculate your bodies calorie needs --
http://www.annecollins.com/calories/calorie-needs-women.htm


according to the website
If you want to lose weight, (e.g. one pound per week), you should consume 3,500 calories less, per week.

According to that website, I should be eating 2478 calories per day. I picked moderate activity level because I don't really think 4-5 days at the gym is "heavy". So following the theory of eating 500 less per day (3500 divided by 7), I should be eating 1978 per day. Sparkpeople.com has me at between 1450 and 18something.

 

[goodeats]

The first thing I was going to say was that what you listed what you ate it didn't really look like 1400-1600 calories per day, it looked like less! I'd be worried that you are putting yourself into starvation mode with all that cardio and the food you put above. I'd either cut back on cardio and do more pilates/strength training, or start adding more protein to your diet. And cut out the Smart Ones, they aren't 'real' food!

 

[sweet angel]

I bring the Smart Ones to work because they're portable and they're easy. I don't eat them on the weekends.

I'm going to try adding more protein and a few more calories here and there.

We'll see what happens. Unfortunately, I can't afford a nutritionist or trainer.

I'm going to add more pilates ball stuff (I've been watching the trainer at the gym!) and see what happens.

 

[Miss Jasmine]

The first thing I was going to say was that what you listed what you ate it didn't really look like 1400-1600 calories per day, it looked like less! I'd be worried that you are putting yourself into starvation mode with all that cardio and the food you put above. I'd either cut back on cardio and do more pilates/strength training, or start adding more protein to your diet. And cut out the Smart Ones, they aren't 'real' food!

I was thinking that as well. No way that is 1400 to 1600 calories.

Here's what you need to do:
Go a week without really watching what you are eating. I think you need to jumpstart your metabolism. Eat way more than you think you should be eating.

After that week, go back to watching what you are eating, incorporate more protein, GOOD fats (omega 3s and the the like) and fiber. Whole grains should be your friend! AND EAT MORE than what you are eating now. That oatmeal should be accompanied by some fresh fruit and yogurt.

Do the strength training FIRST, and only every other day.

Add interval training to your cardio training once a week.

 

[sweet angel]

Today I had:

breakfast (9:30 a.m.): oatmeal

morning snack (11:30 a.m.): carrots, celery, grape tomatoes

lunch (1:00 p.m.): Smart Ones pepper steak

afternoon snack (around 3 p.m.): Carnation breakfast shake & a banana

dinner (6ish): chicken cutlet, baked potato with sour cream and huge thing of broccoli.

i also had a few macadamia nuts. I may have a glass of chocolate milk and another banana before bed -- my doctor told me my potassium was way low.

MissJasmine, why strength first? And I don't do the same parts every day...I alternate upper and lower, so can I do it every day? Should I decrease my cardio? I was thinking maybe I need to slow it down to "fat burn" level?

 

[Miss Jasmine]

If you do strength after cardio you are not going to push yourself as much. Hmmm If you are concentrating on upper and lower, have you ever thought about trying a full body circuit? That way you are also getting a cardio workout with the the weight training. Just something different since you aren't seeing the results you want from your current routine. Also are you changing up the exercises every few weeks? Our muscles get used to the same bench presses and such. Also are you eating any protein and carbs before you work out? Our bodies work harder when you give it fuel right before a workout.

I think you are fine on your cardio, but I would definetly add an interval cardio workout. You burn calories even after you are done working out.

 

[sweet angel]

Hmmm If you are concentrating on upper and lower, have you ever thought about trying a full body circuit?

If by that you mean all body parts in one day, yes...I started out doing that but it took too long so I changed to alternating each day. I have a feeling you mean something else though -- along the lines of Curves maybe?

Also are you changing up the exercises every few weeks?

Not really, and I really should know better. I did start alternating elliptical and treadmill and sometimes recumbent bike for a bit of a change there. I should start adding free weights maybe or just change up the machines.

Also are you eating any protein and carbs before you work out? Our bodies work harder when you give it fuel right before a workout.

I work out right after work (at 4) and I usually have a snack around 2:30 or 3. I may have to rethink WHAT I have at that snack.

I think you are fine on your cardio, but I would definetly add an interval cardio workout. You burn calories even after you are done working out.

By "interval" do you mean spurts of speed or incline or something like that? Because I do that. I tend to vary my speed based on the tempo of the song on my iPod. Yesterday I was walking to Barry Manilow and running to Sandstorm.

Thanks for all the help so far. It used to be so easy -- eat less, lose weight. I guess the older you get, the harder it gets.

I find my worst spot is from belly button to upper thighs. Everywhere else is okay -- not great -- but not THAT bad.

 

[Miss Jasmine]

Nah, I didn't mean curves. More like 10 different weight exercises that use all of your body muscles (and yes that would be every other day). No rest in between exercises.

And yes that is what I meant by intervals. So hmmm. I am still back to your metabolism needing kick starting and changing up your exercises.

You might want to check out the Abs Diet book. It's not really a diet, but it has some great, easy info. I read it and passed it on to my boss. Great food and exercise tips.

 

[AKASnowWhite]

MissJasmine, why strength first? And I don't do the same parts every day...I alternate upper and lower, so can I do it every day? Should I decrease my cardio? I was thinking maybe I need to slow it down to "fat burn" level?

This is how the trainer at the gym explained this to me: Strength work first, cardio 2nd because of the way your body uses your available fuel. If you've done cardio FIRST, you've "spent" all your "ready to use" energy. When you then do weight lifting your muscles will take their fuel FROM THEMSELVES If you lift first, when you do cardio you then draw your necessary energy from your fat stores....which would be the goal

I know it's expensive, but if you have a good, reputable trainer available it's so worth it to have a session or two to get you going in the right direction.

 

[sweet angel]

I'll start next week on strength first.