what am i doing wrong??

dollydimples82

Hi guys, about 4/5 weeks ago, i decided i needed to loose weight and tone up!. I changed my diet and cut out alot of crap! I also started walking approx 3 days per week. I am very happy about this change except on the scales!:(
This is my typical diet.
1 Breakfast 2 crackerbread & scraping of jam or 1 slice brown bread & butter. Tea, low fat milk and 1 canderal tab.
2 Lunch/dinner is chicken salad & 1 slice brown bread or mashed potato 1 scoop, veg, & chicken
3 usually snack on somethin like plums, apple, crackerbread or banana.
try to drink1.5 to 2l water, have maybe 3/4 cups of tea and somedays a scone in the evening,
my walk is a brisk 40min or 1hour walk 3 days per week
what am i doing wrong when the scales says i only lost 4lbs? am approx 5ft 4 and did weigh 10st 7lb. thanks

EileenG

Are you a Weight Watcher? That diet has all the hallmarks of WW.

The trouble is, you have a very high proportion of carbs, compared to the amount of fat or protein, and fat and protein are much more essential than carbs are, particularly when your exercise is walking.

Try including a protein in your breakfast. A couple of eggs is the obvious swop there. Two crackerbreak and jam is pure carbs that will spike your insulin levels.

For lunch, keep the salad, but go really big on it, and make sure you have decent sized portion of chicken or fish. Try an olive oil dressing, and cut out the bread or potato.

Some fruit is okay as a snack, but it sounds like you have a lot of it. Try some cottage cheese or greek yogurt instead, it's more filling.

Transform

EileenG wrote: »

Are you a Weight Watcher? That diet has all the hallmarks of WW.

The trouble is, you have a very high proportion of carbs, compared to the amount of fat or protein, and fat and protein are much more essential than carbs are, particularly when your exercise is walking.

Try including a protein in your breakfast. A couple of eggs is the obvious swop there. Two crackerbreak and jam is pure carbs that will spike your insulin levels.

For lunch, keep the salad, but go really big on it, and make sure you have decent sized portion of chicken or fish. Try an olive oil dressing, and cut out the bread or potato.

Some fruit is okay as a snack, but it sounds like you have a lot of it. Try some cottage cheese or greek yogurt instead, it's more filling.

what she said and start doing weight as walking is going to do zero for toning up

dollydimples82

not ww's, just my own bad diet i guess, i thought i was doing good. :-(

jam_mac_jam

You are not eating enough for breakfast, cracker bread is not going to fill you up have something more substantial. You are also eating hardly any protein for breakfast, one slice of bread you will be starving come 11. If you are going to have potato watch portion size for your lunch, maybe have more chicken or veg rather than potato and bread. I dont know what is in the salad is that veg that is filling or letuce which is a waste of time.

I woudl stay away from the crackerbread you have that for breakfast and then a snack, that's too much and will just make you need more food. No scone in the evening, that's a cake you have cakes for a rare treat when losing weight not something you may have a couple of times a week. Four pounds in four weeks is not bad at all, if you keep going you will loose it all! so dont be so hard on yourself, if you take it off slowly your body has time to adjust so you wont shoot back up.

jam_mac_jam

dollydimples82 wrote: »

not ww's, just my own bad diet i guess, i thought i was doing good. :-(

You are doing good you have lost 4 pounds, just you can do better.

dollydimples82

thanks guys, dont feel that i have been doing good. Thought the weight would move a bit quicker!
No excuse but the bad breakfast is because i am up at 6am daily, Usually dont get brekkie til i get to work. will definately change the brekkie and crackerbread.
am i doing the wrong excercise? It only 40mins to an hour 3 days per week brisk walking. i know its better than none which is what i was doing.

EileenG

Any exercise is better than none, and walking is better than watching TV. But if you can add some resistance work, even better. If you can't get to a gym, then do some bodyweight squats, press-ups, dips, lunges, pull-ups, step-up, crunches, etc at home after your walk.

Transform

dollydimples82 wrote: »

thanks guys, dont feel that i have been doing good. Thought the weight would move a bit quicker!
No excuse but the bad breakfast is because i am up at 6am daily, Usually dont get brekkie til i get to work. will definately change the brekkie and crackerbread.
am i doing the wrong excercise? It only 40mins to an hour 3 days per week brisk walking. i know its better than none which is what i was doing.

it is better than none but there are faster ways to get in shape from home - body weight exercises being the best

huskerdu

The advice given here is all good, but I think you need to be more posiitve about how well you are doing.

You have improved your diet, and taken more exercise and you are losing a pound a week. This is all good.

You obviously had an expectation of losing more than a pound a week, but you are not that overweight. Your BMI is 25, that is on the border of normal weight.
You can only really loose pounds every week if you have a lot more to lose.

Also, rapid weight loose is less likely to stay off.

If you keep up losing a pound a week, you are more likely to keep it off.
Also make sure that you are enjoying your food and and see these changes as a change in your life, not a temporary diet,

You are doing great, keep it up !

Mellor

Considering your diet, losing 4lbs in 4 weeks was great.
Generally, the most (bare people who are very over weight) you can lose in a week is 2lbs

But, as people said, replace (not remove) the following,

dollydimples82 wrote: »

This is my typical diet.
1 Breakfast 2 crackerbread & scraping of jam or 1 slice brown bread & butter. Tea, low fat milk and 1 canderal tab.
2 Lunch/dinner is chicken salad & 1 slice brown bread or mashed potato 1 scoop, veg, & chicken
3 usually snack on somethin like plums, apple, crackerbread or banana.
try to drink1.5 to 2l water, have maybe 3/4 cups of tea and somedays a

scone in the evening

,

dollydimples82

Mellor wrote: »

Considering your diet, losing 4lbs in 4 weeks was great.
Generally, the most (bare people who are very over weight) you can lose in a week is 2lbs

But, as people said, replace (not remove) the following,

have to admit this whole diet thing is really confusing!! I guess my expectations were way off!! Probably expected a miracle!! Just dont understand how some people do it!

I am at a stand still at the minute weight wise and have started to introduce rowin to my daily activities starting off with about 10 mins per day so hopefully this will help...Also trying to stick to porridge for brekkie!!

huskerdu

dollydimples82 wrote: »

have to admit this whole diet thing is really confusing!! I guess my expectations were way off!! Probably expected a miracle!! Just dont understand how some people do it!

Anyone who loses more than 1 lb a week is either extremely overweight ( which you are not) or is on a starvation diet which is unsustainable and they will
put it straight back on again when they start eating normally.


3500 calories equates to 1 lb of fat. To lose 1lb of fat, you have to eat less than you burn by 3500 cal. To do this in one week, means undereating by 500 calories a day which is quite a lot.

You are doing it properly.
Congratulations so far, and good luck.

Make sure that you check your BMI regularly and decide on a realistic target weight. You should be aiming for 21-22 and being fit and healthy.