Why am I not losing weight?

[jenny73]

Hi all,

I have been going to the gym around 4-5 times a week for the last 5 weeks and have drastically reduced calorie intake.

I have started filling in the calender according to food intake and I seem to be below the 1'200 that is said to be recommended for me to lose weight.

I have lost about 1kg in the last 6 weeks which is basically nothing (I feel!) compared to the effort putting in.

Am I doing something wrong or should I just keep at it?

I am 37, 5 ft and weigh 77kg - BMI of around 33

[jenny73]

P.S. I am still eating very healthily - lots of fruit and veggies, don't eat meat anyway and have cut out alcohol/biscuits/crisps/chocolate and all the other rubbish

[Boss Man]

I have started filling in the calender according to food intake and I seem to be below the 1'200 that is said to be recommended for me to lose weight.

I would NEVER reccomend 1,200 calories a day to lose weight, unless you like losing unhealthy weight like potentially muscle and too much water as well, as that might be a possibility on that kind of restriction.

Current activity levels look fine to me, but your calorie intake could be bolstered.

Assuming you're eating 6 times a day, at roughly 200 calories per meal, I'd increase meals by 150 calories per meal. You need around 1,800 a day as a female if you're not active, but you are active, so having around 2,100 would be good as you're getting another 300 a day to burn for exercise.

You could just increase your proteins, Carbs and Fats per meal by 33.33% each of the 150 calories, so that's 50 calories more of each, around 12.5g extra Protein, 12.5g extra Carbs and 4.5g, (approx), extra Fats, no need to be absolute on those.

Alternatively have 15g more protein, 10g more Carbs and keep the Fats at 4.5g approx as in the first instance and do that every meal.

If you're not eating 6 times a day and only eat 4 or 5 times a day, use one of the aforementioned caloric ratios, then use it to work out a caloric intake of roughly 350 calories for every additional meal.

Hopefully that all makes sense .

[jenny73]

According to the stats on this site, I need to eat 1'700 calories to maintain current weight - which obviously I don't want to do as I am technically obese.

To reach target weight (which is still in the BMI "overweight" category so not even a healthy weight for me), they recommend 1'200 calories a day.

To be honest, I even have trouble eating 1200 calories a day.

I have funny hours, a typical day is this :

11h - 12h - get up and breakfast - tea, soya yogurt, banana, almonds, flax oil, fruit (either 1/2 an apple or a handful of blueberries)

16h - snack - usually fruit, occassionally a hard-boiled egg

gym

depending on how day at works gone and the gym etc., I eat anywhere from 21h-23h.

Usually something like veggie burgers plus large salad or if I'm having a carb craving, I'll have spaghetti, tomato sauce and large salad.

go to bed around 3am

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I think I've read so much over the last 20 years about weight loss and what you should eat with what and whathaveya that I'll occassionally have some cheese with spaghetti, then feel bad coz it's mixing carbs and protein etc. etc. etc.

I don't get hungry at all with the above.

I have very busy days and on paper should weigh about half what I actually do I think!

I don't really have the time or hunger to eat more than that.

partner eats one meal a day and snacks on fruit throughout the day.

[jenny73]

Maintenance Calories: 1,788 Your Goal Calories: 1,288 Your Goal Weight: 65 Kg.
Carbohydrate Goal: 161 grams Protein Goal: 97 grams Fat Goal: 29 grams

---

Remember, at 65kg, I am still 10kg overweight and with a BMI of 28!

[Boss Man]

I appreciate what you're saying, but the figure of 1,700 calories to maintain current weight, could have been Basal Metabolic Rate, the minimum caloric intake level needed to maintain a healthy metabolism.

Sedentary females till need 1,800 calories a day and by eating 1,200 a day, you risk not getting enough vitamin and mineral intake one big issue with that is you could negatively affect your bone density as Calcium, Phosphorus, Magnesium, Vitamin K2, Vitamin C, Copper, Boron, Vitamin D, Manganese, Strontium and maybe one or two others, are all players in some respect with Bone condition.

Undereating also causes what's known as a "starvation mode", where the body thinks it's being starved and refuses to sacrifice store fat very easily, eventually causing weight plataeuing.

I only suggested the caloric intake and ways to achieve it, because I believe whole-heartedly it's the right way to go.

I cannot force you to do it, or agree with me, but I will be honest and say I cannot nor will I endorse a 1,200 calorie a day eating regime, because I don't think it's anything but counterproductive to weight loss and persuing such action may cause you to stagnate or even regain some weight.

I respect you a lot and I won't pressure you into anything, but I to you like I do all others, post with the individual in mind and what I believe is a good way to proceed, knowing of course it's not a one size fits all scenario and there is no magic bullet method for all.

So I hope you'll understand position on this. I will respect your decision to continue eating as you suggested, even if I don't endorse it, because in more than 95% of cases, I don't come here to criticise people for their past or their current choices, just to guide and support the individual onto a good productive way forward.

I can be here for you though if you're willing to let me be.

.

[jenny73]

Hi BossMan,

Yes, of course I'd like you to stick around! You've been a tremendous help to me already answering every post I've written so far!

I just really don't know what to do anymore and after weeks in the gym, cutting out rubbish etc. it's annoying to have only lost 1kg - especially when BMI is so high.

initial goal hasn't even been to be at a "healthy weight" - just want to be "overweight" as opposed to "obese", lol. I really wanted to be around 65-68kg for wedding on the 27th of this month but there's no way in hell that's gonna happen.
If it's taken me 6 weeks to lose 1kg and get me to 76kg, it's gonna take me another, er, 6 x 1 .... + x ... a long time.

The problem I have with increasing calorie intake is that I'm typically one of those people that just has to smell food to put on half a stone. The slightest little thing and I've gained another kilo.

I really am at wits end....

I was followed by a nutrionist ("Kousmine") for 2 years, it cost me a lot of money and I drastically changed eating habits. After 2 years, I was exactly the same weight as when I started and in the end she even went as far as saying I was lying in food diary!
i) I am incapable of lying (crap at poker)
ii) why would I lie?! I was doing this for me!

It's just incredibly frustrating especially as I have RA and doctor is forever telling me to lose weight and get BMI under 30. It's hardly like I'm not making the effort...

Anyhow, thanks for all the support so far. I do have a pretty healthy diet (I think), haven't eaten meat for 19 years but do try to eat fish at least once a week (can't cope with it more than that). I live in Switzerland where practically no-one is overweight, food portions are very balanced and healthy when eating out and there's a very "outdoorsy" general lifestyle amongst most.

What and where would you recommend I eat more given the example above?

[PandorasVise]

I hate counting calories and I dont have the attention span for it. If I think I am hungry, I ask if I am truly hungry and not just bored.I will also try to drink a glassof water and if I am still hugry after 15 minutes, then I eat. i eyeball dinner plate, a little animal, lots of plants. I generally think to myself before I eat about what it is I really want to eat. If you make a food taboo, you will want it even more. I drink water while eating. I chew slowly and I eat without distractions of TV or reading. as for exercise, lift heavy weights 2 times a week, get some cardio 2 times a week, sprint or intervals 2 times a week and take a long walk or an easy bike ride everyday.

[musculArgirl2]

hate counting calories and I dont have the attention span for it. If I think I am hungry, I ask if I am truly hungry and not just bored.I will also try to drink a glassof water and if I am still hugry after 15 minutes, then I eat. i eyeball dinner plate, a little animal, lots of plants. I generally think to myself before I eat about what it is I really want to eat. If you make a food taboo, you will want it even more. I drink water while eating. I chew slowly and I eat without distractions of TV or reading. as for exercise, lift heavy weights 2 times a week, get some cardio 2 times a week, sprint or intervals 2 times a week and take a long walk or an easy bike ride everyday.

Good advice!

[Boss Man]

Making changes to your current regime could be like this.

I have funny hours, a typical day is this :

11h - 12h - get up and breakfast - tea, soya yogurt, banana, almonds, flax oil, fruit (either 1/2 an apple or a handful of blueberries)

(Flaxseed Oil has the propensity to go rancid if you're not careful and because it is not very heat stable, it could potentially exceed its "smoke point", when you cook with it for some time, meaning it can undergo a toxic conversion and effectively become carcinogenic, increasing your risk of Cancer, but Flaxseed is a good provider of some protein and Cancer fighting Lignans, so I'd suggest trying powdered flax instead.

Soya yoghurt is fine as are the Almonds. I think you're consuming too many calories for the first meal though, so I'd remove the Banana and also the Almonds, (I'll explain in a moment), so your first meal is Soya Yoghurt, a whole Apple and a decent amount of powdered Flaxseed. You're getting some good fat there from the Yoghurt and Flaxseed that would bump up your calories)

(Have another meal around 2PM with an Apple and the Almonds in it. 1/2 a cup of Almonds should be enough, as Nuts are very caloric.)

16h - snack - usually fruit, occassionally a hard-boiled egg

(Keep the Egg and the Fruit in there. A large Egg and a large Banana would work.)

gym

(Have another meal of your choosing around 6PM, like a Portion of Low Fat Cheese, or a decent portion of peanuts, or a Black Bean Salad as examples)

depending on how day at works gone and the gym etc., I eat anywhere from 21h-23h.

Usually something like veggie burgers plus large salad or if I'm having a carb craving, I'll have spaghetti, tomato sauce and large salad.

(Fine, but I'd eat it around 9PM, then have another small meal around 11PM, like Vegetable Soup, or Baked Beans on 1 round of Toast as examples. If you eat something like soup make sure it's not too salty and avoid adding anything to it, except maybe Sea Salt, Cracked Black Pepper, or a dash of Parsley, as Parsley is a good source of B Vitamins.)

go to bed around 3am

[jenny73]

Thanks for the tips everyone!

I'll try splitting breakfast up like BossMan says.

With the Flaxseed Oil, I eat it cold, I usually mix it into the soya yogurt, I keep it in the fridge but you're right, it doesn't have a very long shelf life so I tend to buy small amounts and make sure I eat them quickly.
It's organic, first press etc.

I live in Switzerland and it's easy to find that kind of stuff over here.

I was told it was very good for you a couple of years ago so try to eat a teaspoon full with yogurt for breakfast.

From what you say, it sounds like I should eat more or less the same amount but adding a small meal at around 6pm and splitting the rest up to make 4-5 smaller meals.

Will try it and let you know how I get on!

Apologies for not replying sooner, haven't even been to the gym for a week which is psychologically hard!
I own own business and have had some problems with one of employees, not to mention that I'm moving house in 2 weeks, getting married on Wednesday and then the big wedding party is on the 27th (have 130 people coming) so pretty busy at the moment!

[Boss Man]

GOOD LUCK with everything and no apologies necessary .

Having the Flaxseed Oil with your breakfast shouldn't be an issue.

[jenny73]

Thanks, I'm gonna give it a go

I've never seen flaxseed in powder form, does it have more or less benefits than the oil version?

[Boss Man]

I think it has more. It contains Cancer fighting Lignans, that can bind to receptors in the body and block the effects of excess hormones like Oestrogen.

I'm not sure the Flaxseed Oil has those.

[jenny73]

Wow, thanks again!

You really are the boss man :p

Are you a nutrionist or fitness instructor?

I am eating today as you suggested above. It's going fine except that I feel like I've been eating constantly today!

I have put foods so far today into the calendar and am already up to almost 700 calories which is great as I still have evening meal to go.

After looking at several days figures, it really does seem like I'm lacking protein though.

I'm in a quandry as :
- veggie sausages = protein + carbs
- cheese = protein + fat

I need more protein + protein stuff, lol. Not eating meat is apparently why. I haven't eaten meat since 1992 and don't really want to start again (just physically can't accept it, sorry) but I do eat fish. Maybe that's the key?