New Poster Needs Help

[Gettin_Fit]

I have been reading through the boards here for awhile trying to learn and apply what I can, but I think I am doing something really wrong and I don't know how to fix it. I am trying to lose weight while getting my body in shape and I don't seem to be getting anywhere. I am 5'6" and currently 160 lbs. I have been watching what I eat (with the occasional slip-up-not daily, probably once a week) and working out every day. (been doing so for a month - not real long I know.)
I am really new to working out and not able to go to a gym, so I have been working out with a video at home. It includes cadio and weights. Everyday I work my legs, upper body and abs. And every evening I have been walking about 3-4 miles at a brisk pace.
The first week I lost 5 lbs easy. After that I haven't lost a single pound. I don't understand why. I know that I have lost some in inches, because certain pants are getting loser in the rear, but other than that I am not seeing much as far as results. I am not expecting to see results right away or anything, but I feel like I am working so hard and for nothing.
Here's what my day usually looks like:

8:30am- 2 Xenadrine w/ 8oz water
9:00-9:45am - workout
10:45am - 4 oz ff yogurt w/1 tsp UP-Bran
12:00pm - 1/2 cup califlower, 1/2 cup baby carrots, 1 small apple.
2:00pm - 2 Xenadrine
2:30pm - 1/2 ff cottage cheese
5:00pm - Egg white omlette (2 egg whites) 1/2 cup mushrooms, 1 slice ff cheese.
6:30 pm - walk 3-4 miles
if really hungry after walk I make a protien shake with 1 scoop protien power, 3/4 cup skim milk, and a couple berries.

Any suggestions I what I can do, or should I just continue with what I am doing and just be more patient?
Sorry my post was so long, and thanks in advance for your help

 

[staw]

You aren't eating enough. Doesn't look as though there is much water intake throughout your day either. Do you like eating chicken or tuna? There are some wonderful diet plans on this board. Have you had a chance to glance through them?

Good that you are walking 3-4 miles and working out. Don't get discouraged. Perhaps you should take some measurements and track your progress that way. The scale can be somewhat deceptive, especially when you first start a routine.

 

[msboss]

You aren't eating enough. Doesn't look as though there is much water intake throughout your day either. Do you like eating chicken or tuna? There are some wonderful diet plans on this board. Have you had a chance to glance through them?

Good that you are walking 3-4 miles and working out. Don't get discouraged. Perhaps you should take some measurements and track your progress that way. The scale can be somewhat deceptive, especially when you first start a routine.

I agree with you about her food consumption. She could use a little more protein, and yes water. It would be wise to check out the nutition discussion boards and maybe get a book on nutrition. Not a "voodoo" high carb or low carb book either. Diabetics eat one of the healthiest diets out there. It's a balance of all nutrients and is based on maintaining a steady sugar level. Please don't starve yourself.

Msboss

 

[Gettin_Fit]

I guess maybe I am not eating enough, but I'm afraid to eat much more since I don't seem to be losing anything now according to the scale.
I do allow myself certain snacks if I do feel like I need something to eat. I have a couple slices of lean turkey breast with cheese. usually its always a protien or sometimes if I am on the go its just a peice of fruit.
I also try to drink water each time I eat, and I do have tea or a diet pop or water between meals if I am thirsty or think I am hungry. I always try to remember to drink before I reach for a snack in case I'm not really hungry but thirsty instead. I still probably need to drink more, and I will work on that.

When you start working out is it common to not lose actual pounds and just lose inches? I have the huge thigh syndrome and worry that maybe I am just building muscle and never gonna have thin thighs.....

enough rambling, thanks for the replys.

 

[ArtsyChic]

I will say I think your lack of results is stemming from your diet. Wow..where's the food? Honey, you really should be eating something besides Xenadrine for breakfast. You need some protein as well. Speaking from personal experience, I'd totally cut out the yogurt and replace it with 1/2 cup oatmeal and 1 egg and 4 or so egg whites. Some yogurts, particulary in fat free products are laden with sugar. You need to watch out for those. I would also include 4 ozs chicken/tuna/lean beef with the noon meal. Also, I'd cut out the apple and the carrots and replace it with fresh broccoli or green beans...or even some brown rice. At 2:30, don't bother with ff cottage cheese..I've found it tastes horrific..but if you like it..go ahead. I'd also add a few ounces of meat. At five..only 2 egg whites? Wow..that's two or three bites for me. Try the four or five ounces of lean meat with cottage cheese or some fiberous veggies...or if you MUST have eggs try 5 whites and 1 whole egg. Isn't fat free cheese disgusting? I can't eat it..putrifies me. Plus, if your last meal is at 5..I'd squeeze in something else at 7:00..of course, something with protein. Rule of thumb I use is my meal shouldn't be larger then my two fists put together. Truly, and this is one thing I have learned...READ LABELS. Most think since something is fat free it's good for you..this is a misconception. Most fat free products are fat free because they take out the fat and add sugar, which is worse then fat by a long shot.

I have found that lifting three days a week and doing cardio on the days I'm not lifting works pretty well. I only do cardio three days a week and find it helps me take the weight off with minimal muscle loss. With your diet as poor as it is..you're going to take of lean body mass with the fat..and you don't want that. And does Xenadrine actually work? I've never used it..but have read the ingredients list and they don't impress me. Try an ephedra/caffeine/aspirin stack. You'll hear alot about it on the boards.

 

[Gettin_Fit]

ArtsyChic WOW!! Thanks for all the good information. I have been reading that for my weight I should be eating between 1500-1600 calories a day. Holy crap!! To me that seems like such an amazing amount of food. (previously eating disorderd, and still have some of that mind set when it comes to food) I don't want to look boney - that's why I am here. I want to look FIT...get rid of all this fat and actually be able to see the muscle that I know is hiding in there
So that being said, I will actually lose body fat by eating that much? as long as my diet is clean and I exercise, right?
I am going to take your advice and incorporate the food suggestions. About the fat free stuff..I don't necessarily eat it because it tastes great or is really healthy...I am a calorie counting freak and they are low cal. Guess I am going to have to work on the frame of mind while working off this fat too
I don't know that the xenadrine really does much difference, it does give me extra energy that's for sure. I guess I'll read up on making my own stack. Sure it would save me a little money too.
I guess the reason that is the only thing I have before my workout is because I thought it was better to workout on an empty stomach. I find even if I have a little juice before I workout I feel sick half way through it. hmmmm
Thanks again. and if anyone has any thoughts that would help they are greatly appreciated!

 

[MS]

You're definitely getting the best advice available. One other thing to consider is that you are actually gaining muscle which weighs more than fat. I mean, if your clothes are getting looser but the scale is staying the same, this is almost certainly happening. This is great, and means you're well on your way to looking trimmer. But give your body enough food to continue this muscle growth, and patience to see the effects.

 

[lonelybulldawglover]

Thanks a million, ladies!!

Thanks so much for the advice! I'm another newbie, who, after dropping 38 lbs in two months --a divorce-inspired thing, is seeing her progress slow. (I am currently 42, 5'6 and 206lbs, with no particular weight goal in mind, just shape and bfi. I've always tended to have a lead core, even when 19 and fresh out of basic training).

Mind you, I'm not discouraged in the least...just impatient. Lots of walking, weights and water, diet of lean proteins and live greens. No sugar (with a 'personal trainer' who's an EF Marine that calls me "sweetie," who needs any more sugar?!?)

Thanks for setting out the basics again. I think I found my problem (my water consumption was slipping). You ladies are a big help ... and almost as much motivation as the Marine!

Thanks a million!

 

[ArtsyChic]

One more thought is..remember that whole food/real food is always better then anything with chemicals. Fat free food like ff yogurt/cheese really isn't natural...nor all that great considering what they put IN that food to make it fat free. A good rule of thumb is to stick to natural/real food (meat, rice, oats, vegetables, eggs) as much as possible with the exception of protein powder.

And yes, with proper training and clean diet you can achieve anything with your body. A 1500 calorie diet will probably give you decent results if you stick to it. Another good idea is to keep your metabolism guessing. Have a cheat once a week where you can go out and have a drink and/or a favorite meal...but make sure you earn it.

I'm always amazed how one can manipulate their body by using their diet...I know I'm amazed at what I can make happen when I'm eating clean.

Alicia

 

[ArtsyChic]

One more thought is..remember that whole food/real food is always better then anything with chemicals. Fat free food like ff yogurt/cheese really isn't natural...nor all that great considering what they put IN that food to make it fat free. A good rule of thumb is to stick to natural/real food (meat, rice, oats, vegetables, eggs) as much as possible with the exception of protein powder.

And yes, with proper training and clean diet you can achieve anything with your body. A 1500 calorie diet will probably give you decent results if you stick to it. Another good idea is to keep your metabolism guessing. Have a cheat once a week where you can go out and have a drink and/or a favorite meal...but make sure you earn it.

I'm always amazed how one can manipulate their body by using their diet...I know I'm amazed at what I can make happen when I'm eating clean.

Alicia

 

[teirrah]

Hi there! Just to add a quick 2 cents worth. Although 1500/ 1600 calories may seem like a lot of calories its not actually that many, so don't worry. If you look at the volume of clean food it represents that can be a bit of a shock too. It was for me when I revamped what I ate. I was amazed at how much real clean food you can eat for this number of cals and at first I was sceptical about losing fat when I felt that I also never stopped eating. It took a couple of months to get used to but it does work and even better my metabolism has changed from almost stagnant to kick ass. It took time to get my head around eating 5 or 6 times a day,
and the palaver of having food ready at work is a bit of a pain but it is really worth it. Good luck!

 

[Gettin_Fit]

I have recieved such good advice, now trying to put it all to good use. I am going to work on a major over haul of my meal plans today. I have a couple more questions. ArtysChic, you said a 1500 cal diet would probably give me decent results...I am wondering if maybe I should look closer to the 1200-1400 range? Right now I am 5'6", 160lbs. I would like to weigh between 125-130. I have no idea what my bf% is, but with all the jiggles I can guess it is at least 25% I am not doing this for competition or anything so I am just looking to work hard for a hard body. Lean, firm and actually seeing muscle, but I don't want to "bulk up" if you know what I mean.
I guess what I am asking is if any of you were to be my personal trainer, given my goals what would you suggest as far as my caloric intake....I am really enjoying my workout right now so I don't want to change it yet.
Thanks everyone for all your help

 

[FitFossil]

I know it seems too good to be true to actually have to eat ENOUGH to lose fat. That's the difference between a training diet versus the traditional weight loss diet. With a training diet, the focus is on fueling your body to get the most out of your training, which will in turn help you build an awesome body. On the other hand, a weight loss diet is all about calorie restriction and deprivation, which results in fat AND muscle loss. Losing muscle lowers your metabolism, and that's why such a high percentage of weight loss dieters rebound fatter than before they started dieting.

 

[staw]

If a person is only eating 900 calories, but should be in the 1800 range, how gradually do you increase the calories?

 

[spatts]

Lean protein, low GI carbs, and good fat.

 

[Gettin_Fit]

Okay so I have made some adjustments to my diet. Just wondering how this looks and if I should add in anything or get rid of anything.
Today:
7:00 am - 1/2 lowfat frozen waffle
8:30 am - 2 Xenadrine w/8 oz water
9:00-9:45am - workout
10:15am - 1/3 cup whole rolled oats, 1 egg, 2 egg whites
12:00 pm - 1 slice ff cheese (on the way to work just had to grab something quick) w/water
1:30 pm - 2 cup salad greens, 1 can tuna, 2 tbs light Italian dressing, water
3:00 pm - power bar and water
{planning for the rest of the day}
5:30 pm - 1 broiled chicken breast, 1-2 cups steamed broccoli, not sure what else if anything to have
6:30 pm evening walk 3-4 miles
after walk maybe a protien drink, should I mix it with water or skim milk? or does it not matter??

Thanks for taking the time to read and let me know what you think!

 

[Pink Space Biscuit]

I would replace the power bar and the waffle and the cheese slice with better choices.

As far as protein shakes water is preferable when trying to lose fat.

It still doesn't look like you are eating enough, you also have no fats in there besides 1 egg.

 

[Gettin_Fit]

Thanks for the help. I thought I was doing better, but I guess I still have some work to do figureing this out. The slice of cheese and the power bar were just something I had to grab because I got called in at the last minute and wasn't prepared.
Also I am not used to eating at all before I workout in the mornings. So I am not really sure what to have, or if it is really okay for me to wait til after my morning workout to have something as long as I make up for it during the day by eating enough?
Sorry to keep asking questions, I'm just trying to learn how to lose the weight, get fit and do it so it becomes a habit and not a diet.
Thanks again

 

[Pink Space Biscuit]

Well I'm sure you are doing better!

Eating before workouts really varies. If you are doing cardio, I would do it as soon as you get up and not eat.

Weights varies, some people can handle it, some can't. A good carb like a bowl of oatmeal usually helps with strength and stamina.

 

[staw]

In the mornings, I eat 1/2 cup oatmeal (good old Quaker oats) with bit of raisens and honey. Don't seem to have any brown sugar around here. Careful not to go overboard when I do have brown sugar. In the oatmeal, I put some Barlean's Forti-Flax (flaxseed). Blends in with the oatmeal. Might be something to try.

In addition, I have one scoop Isopure strawberries and cream. Takes care of the protein in the early morning, and my work day is so hectic I need the convenience.

Keep up the dedication, continue to ask questions and read all the information you can get your hands on. You'll see results.

 

[Gettin_Fit]

Thanks for all the good ideas. As far as my workout in the am. I do cardio and weights. I can't (or chose not to..) as soon as I get up because I get my kids off to school first. I find my workout too stressful when they are around. lol so its about an hour and half after I get up that I workout. I guess I'll just keep doing it the way I have been for now and just try really hard at getting my cals up.
I have been thinking of trying the South Beach Diet. Anyone tried that and how did it work for you?
I have to do something to kick my metabolism up a notch. This last week I did eat alot more for a few days (granted it wasn't all good stuff) and continued to workout I didn't gain a pound. I don't know, I think I need a personal chef and a personal trainer. lol
Thanks again

 

[JJFigure]

You gotta give it more than a couple of days, sweetie! Patience, patience - the first lesson we all learn.

I've never heard of the South Beach diet - do you have some details?

 

[Gettin_Fit]

Basically with the South Beach Diet during the first 2 weeks you can eat lean protien, good fats, and veggies.. anything except for high fat foods, no fruits, no pastas, breads, ect.
Then during the following weeks, you can add back some fruits low on the GI )and whole grains.