Tips on Fat and Weight Loss Please

DisneyLover

I've posted here before, I'm ok now with food, have that down and know what I'm doing.

But my workouts aren't making a difference at all.

I'm walking 5'000-15'000 everyday. I'm going on my exercise bike (its a 'proper' Reebok one) 25-45 mins 4 days a week.

I'm using a 5kg kettle bell and dumbbells for 20 mins 4 days a week, changing the muscle groups used daily.

Is this making me gain rather than lose fat ? Should I be doing stuff like jumping jacks (hate them lol) more ?

Going away in 9 weeks. I hate the sun ! Want to lose at least 8 pounds by then but nothing is budging !

I'm female, 24, 5 foot 11 and 16 stone 10 lbs. It should be coming off me ! Do you think I need to go to a specialist ? Can IBS and allergies really stall weight loss?

Tigger99

Diet has far far more of an impact than exercise. You say it's ok but do you know exactly how many calories you are eating a day? Do you weigh food to get an accurate measure of portion size? Maybe list out a typical day here.

On the exercise it all depends on the intensity. Does 5kg really push you and do you find it hard to get to 8/10 repititions? I wouldn't even break a sweat with 5kgs. Same with the bike, is it at a level that you can barely do?

Edit: I see you got a lot of good advice in a thread a few months ago. Not sure what more people can add here.

uncle_sam_ie

I'm not against exercise but fat loss has more to do with the diet. I do zero exercise and went from a 43 inch beer gut to 32 inches no gut by only changing my diet.

Zillah

DisneyLover wrote: »

I'm ok now with food, have that down and know what I'm doing.

If you're not losing weight then this cannot be the case. You don't lose weight by exercising it off. Exercise can help but your body will lose weight if it is getting fewer calories than it needs. If you've stopped gaining weight due to changes you have made then that is good, but you need to make more change to make progress. There is no point telling yourself that the weight should be coming off; it is either coming off or it isn't, and if it isn't then you need to make changes to your lifestyle.

If you really want to be serious about it you should use MyFitnessPal or something similar to track everything you eat, because otherwise you won't keep track of your calorie intake and will likely be eating far more than you think you are.

DisneyLover

Zillah wrote: »

If you're not losing weight then this cannot be the case. You don't lose weight by exercising it off. Exercise can help but your body will lose weight if it is getting fewer calories than it needs. If you've stopped gaining weight due to changes you have made then that is good, but you need to make more change to make progress. There is no point telling yourself that the weight should be coming off; it is either coming off or it isn't, and if it isn't then you need to make changes to your lifestyle.

If you really want to be serious about it you should use MyFitnessPal or something similar to track everything you eat, because otherwise you won't keep track of your calorie intake and will likely be eating far more than you think you are.

I have MFP! Im logging everything. I eat 1'700-2'200 everyday. Ill have say a snickers bar on Tuesday and one on Friday and a bit of wine. It should be coming off at the weight I am.

njs030

DisneyLover wrote: »

I have MFP! Im logging everything. I eat 1'700-2'200 everyday. Ill have say a snickers bar on Tuesday and one on Friday and a bit of wine. It should be coming off at the weight I am.

Did you go to the doctor and get the tests done as recommended in your last thread?
If you're weighing and measuring everything and not losing weight then you need to see a gp to run tests.

Zillah

DisneyLover wrote: »

I have MFP! Im logging everything. I eat 1'700-2'200 everyday. Ill have say a snickers bar on Tuesday and one on Friday and a bit of wine. It should be coming off at the weight I am.

Well, either there is something very strange going on with your body or there is another explanation.

Do you weigh all of your food? If not, you might be under-estimating your portions.

Is there anything you consider a "pass" because it is small or infrequent which you don't bother logging?

Samuel T. Cogley

I'm having some sucess with intermittant fasting, more specifically the 5:2 diet. The only issue is if you can do it you're going to have to keep doing it in some form for the rest of your life. Down a stone and 2 'belt buckle' positions in 5 weeks - my scientific measurement of my belly. I've tried various other things but I couldn;t be arsed with weighing everything. Now when I don't have a healthy(ish) option I just skip the meal.

Tigger99

Do you include the wine? Any takeaways etc. A Chinese could be upward of 1000 calories.

DisneyLover

Zillah wrote: »

Well, either there is something very strange going on with your body or there is another explanation.

Do you weigh all of your food? If not, you might be under-estimating your portions.

Is there anything you consider a "pass" because it is small or infrequent which you don't bother logging?

Dont weigh my food, had a very bad binge eating disorder for years, I can still tell you the calories for everything. I know the cup amount that Im using though.

Do you think its from not eating enough veg and fruit ? And water intake ?

DisneyLover

Tigger99 wrote: »

Do you include the wine? Any takeaways etc. A Chinese could be upward of 1000 calories.

Yeah of course ! Id have wine or else Coors Light or Schnapps with Diet Club Orange ! I always log everything if we werent that would be useless lol

DisneyLover

Samuel T. Cogley wrote: »

I'm having some sucess with intermittant fasting, more specifically the 5:2 diet. The only issue is if you can do it you're going to have to keep doing it in some form for the rest of your life. Down a stone and 2 'belt buckle' positions in 5 weeks - my scientific measurement of my belly. I've tried various other things but I couldn;t be arsed with weighing everything. Now when I don't have a healthy(ish) option I just skip the meal.

As someone who had an eating disorder, fasting isnt an option. Its not healthy if youve had an ED or have mental health issues. Thanks though.

DisneyLover

notjustsweet wrote: »

Did you go to the doctor and get the tests done as recommended in your last thread?
If you're weighing and measuring everything and not losing weight then you need to see a gp to run tests.

Nope cause its 300€ for allergy testing ! Have no clue what else it could be. I work in a hospital but dont know what to say ? I know dietitians but embarrassed to ask or what to even ask !

Samuel T. Cogley

DisneyLover wrote: »

As someone who had an eating disorder, fasting isnt an option. Its not healthy if youve had an ED or have mental health issues. Thanks though.

Try pulling back on the sugar and carbs? I try and avoid fruit unless it's just the fruit I'm eating. Loads and loads of yummy veg though!

Alf Veedersane

It's a fine balancing act but if you want to count, then you have to do it accurately, ie by weighing the food. Otherwise you're just getting a rough estimate.

Tigger99

I don't think that cup measures is going to be anywhere near accurate enough and you could be eating far more calories than you realise but I understand why you are reluctant to weigh your food. Maybe you should try slimming world?

Before anyone jumps down my throat, I'm not a huge fan of it except in exceptional cases and I think this is one.

I'd also suggest you ask your doctor for advice. He/she might suggest testing your thyroid etc.

njs030

DisneyLover wrote: »

Nope cause its 300€ for allergy testing ! Have no clue what else it could be. I work in a hospital but dont know what to say ? I know dietitians but embarrassed to ask or what to even ask !

I didn't suggest allergy testing!
You need to go and see your gp and get thyroid testing done and anything else they see fit.
A dietitian isn't a doctor, you need to see the gp.
Edit to add I have autoimmune underactive thyroid, like you I struggled with diet and exercise until I was so stressed I was constantly in tears. Once I was diagnosed and medicated I lost 4 stone in a year
With thyroid issues your body has no metabolism so no diet or exercise makes a difference until it's sorted.

Are you reluctant to weigh your food because of your previous issues or because you feel you know the weights?

DisneyLover

Tigger99 wrote: »

Diet has far far more of an impact than exercise. You say it's ok but do you know exactly how many calories you are eating a day? Do you weigh food to get an accurate measure of portion size? Maybe list out a typical day here.

On the exercise it all depends on the intensity. Does 5kg really push you and do you find it hard to get to 8/10 repititions? I wouldn't even break a sweat with 5kgs. Same with the bike, is it at a level that you can barely do?

Edit: I see you got a lot of good advice in a thread a few months ago. Not sure what more people can add here.

I do sweat with it yep ! Never do 8/10 reps though. I push myself dor around a minute and do 20-24 for 2-4 sets !

RockSalto

DisneyLover wrote: »

I do sweat with it yep ! Never do 8/10 reps though. I push myself dor around a minute and do 20-24 for 2-4 sets !

You should probably lift a heavier weight for 10-12 reps. If you can do 24 reps, it's far too light.

Also, I wouldn't lower your carbs as previously advised - if you like carbs. I prefer carbs to fat so I'd eat higher carb and lower fat. You're doing enough exercise to justify carbs - provided you're counting them accurately!

Zillah

DisneyLover wrote: »

I can still tell you the calories for everything.

Don't you think you should reconsider this belief given that you are mysteriously failing to lose weight despite apparently staying within your calorie targets?

DisneyLover

Zillah wrote: »

Don't you think you should reconsider this belief given that you are mysteriously failing to lose weight despite apparently staying within your calorie targets?

No, I had an eating disorder for years. I know calories for every food - Anyone who had a bad ED knows them inside out.

DisneyLover

RockSalto wrote: »

You should probably lift a heavier weight for 10-12 reps. If you can do 24 reps, it's far too light.

Also, I wouldn't lower your carbs as previously advised - if you like carbs. I prefer carbs to fat so I'd eat higher carb and lower fat. You're doing enough exercise to justify carbs - provided you're counting them accurately!

Ok cool, thanks ! Might get an 8 kg. Ok but the carbs youre talking about are you including veg in that or just wholegrain rice etc ?

GeorgeStobort

Its simple your eating too much and no matter how much you think you aren't, you are. Weight loss is a simple science , take in more calories than you burn and you lose weight. 1700-2200 calories is too high for a women that's trying to lose weight. That's most likely higher than your maintenance is. Think of weight loss like finances ,you've over spent in eating too much in the past and now its time to pay back that debt .Also I wouldn't knock fasting, perhaps the mainstream of eating breakfast lunch and dinner with snacks in between in this overfed under nourished and under exercised society is the disorder.Exercise does very little for weightloss, in fact too much increases your appetite. 2 or 3 weight training sessions to tone your muscles is the only exercise you need, an a walk every so often  is good too. For food vegetables are your friend, you want to try and be as full as possible on as few calories as possible. With regards drink and junk type food the truth is this, the closer you stick to a low calorie diet and stay away from those types of things the faster your results will be . Now some will say don't be a kill joy you have to live too, perhaps but only you know how much you want this and you can bet there are people out their that are giving up their little food pleasures because  the long term pleasure of reaching their weight loss goals are far greater

Tiddlypeeps

DisneyLover wrote: »

I eat 1'700-2'200 everyday.

That's a pretty big range. 2,200 is probably pretty close to maintenance for you. Especially since you are eyeballing your food measurements the 1,700 to 2,200 everyday could easily average a good bit over 2,000 a day which is too high to be expecting much weight loss at all. I'd aim to stay under 1,700 every day and see how that goes.

RockSalto

DisneyLover wrote: »

Ok cool, thanks ! Might get an 8 kg. Ok but the carbs youre talking about are you including veg in that or just wholegrain rice etc ?

I'd personally count all carbs when trying to lose weight.

_Brian

Is it not very possible op is loosing far but replacing it with leaner muscle which will keep the scales pushed up ??

Alf Veedersane

_Brian wrote: »

Is it not very possible op is loosing far but replacing it with leaner muscle which will keep the scales pushed up ??

No. Not given the exercise they're doing.

Triceratops Ballet

Op another voice in favour of weighing everything you eat. I also suffered with an ed in the past and I totally understand the fear that weighing your food will lead you back down that path, but it's a necessary evil I'm afraid. In order to try minimise impact, I prepare all my food for the week on Sunday and keep in the fridge/ freezer until I need it, not only does it save me time but it means I only have to have the scales out once and then dont think about it. I do think up to 2200 is too many calories, I eat 1700-1900 but I train for an hour a day 5 days a week.

When it comes to exercise, 5kg is definitely not enough, there's a possibility that on a busy day my handbag weighs more than that! In addition to that everytime a weight stops challenging you you need to move up, I'd even think that if you can do 5kg for 20+reps 8 will be no bother to you, go for a 10. If you can join a gym that would be the best option, if not maybe look into resistance band work,they're relatively cheap to buy its challenging and you can make it as tough as you like.
Like other have said exercise is only a support activity for weightloss and so if you're not eating right it's kind of a waste.

On the matter of body weight, that's the scales to avoid, I "check in" on the scales every 6-8 weeks but it's not a definitive measure for me. I judge more on the clothes I fit into and what my measurements are. I'm now the same size I was at my most slim, but I weigh a good 10kg more, if I only judged on my weight that could trigger my obsessive eating tendencies. If you do have to weigh yourself, try switching to kg as if you're used to stone and lbs initially the numbers won't mean that much to you, that's initially how I got over the fear of weighing myself.

Day Lewin

Hi, Disney-Lover:

May I offer an alternative view?

Is it possible, that your food, exercise, height and size are now in balance - neither gaining nor losing - you may be already at your optimum weight; and if healthy and strong, maybe you could turn your attention away from this topic?

Believe me, I mean no disrespect. But if you had an eating disorder, as you say, you might be giving this whole subject more attention than it deserves or needs. Maybe you are a sensible weight already, and just stay that way.

Are you in good health? Active, energetic, busy, cheerful, not sick or exhausted? Because that's how people are meant to be. And we all come in different sizes, quite naturally.

Best of luck with it, anyway. :-)

bladespin

DisneyLover wrote: »

Dont weigh my food, had a very bad binge eating disorder for years, I can still tell you the calories for everything. I know the cup amount that Im using though.

Do you think its from not eating enough veg and fruit ? And water intake ?

I'd definitely recommend weighing, there are hidden 'surprises' all around, especially in what's optimistically labelled as 'healthy' or 'low fat' foods.

Boosting water is a good idea for many reasons, firstly you'll feel fuller but the hydration and soothing effects are brilliant too.

everlast75

Take one week where you diary everything and I mean everything. Weigh your food where sized portions are being eaten.

Download myfitnesspal app. You can barcode any food and input your daily food and drink.

Be honest and make your week your "typical" routine. Don't be good just because you are entering everything.

Let us know what the results are.

Once there is a calory deficit you have to be on the right track.

Zillah

DisneyLover wrote: »

No, I had an eating disorder for years. I know calories for every food - Anyone who had a bad ED knows them inside out.

An eating disorder doesn't give you super powers. You will never make progress if you're not willing to consider changes in your approach. All the threads in the world won't help if you won't listen to advice.

GeorgeStobort

Day Lewin wrote: »

Hi, Disney-Lover:

May I offer an alternative view?

Is it possible, that your food, exercise, height and size are now in balance - neither gaining nor losing - you may be already at your optimum weight; and if healthy and strong, maybe you could turn your attention away from this topic?

Believe me, I mean no disrespect. But if you had an eating disorder, as you say, you might be giving this whole subject more attention than it deserves or needs. Maybe you are a sensible weight already, and just stay that way.

Are you in good health? Active, energetic, busy, cheerful, not sick or exhausted? Because that's how people are meant to be. And we all come in different sizes, quite naturally.

Best of luck with it, anyway. :-)

Going on 17 stone is not a healthy weight for any women and I know she's tall . It's not a healthy weight for most men

Day Lewin

GeorgeStobort wrote: »

Going on 17 stone is not a healthy weight for any women and I know she's tall . It's not a healthy weight for most men

OK, fair enough, I'd missed that actual figure. Yes, that's a bit of a weight to carry right enough.

DisneyLover

Tiddlypeeps wrote: »

That's a pretty big range. 2,200 is probably pretty close to maintenance for you. Especially since you are eyeballing your food measurements the 1,700 to 2,200 everyday could easily average a good bit over 2,000 a day which is too high to be expecting much weight loss at all. I'd aim to stay under 1,700 every day and see how that goes.

No its not though. Im 5'11 and 16 stone 10 lbs and Im active so its not, 2200 was recommended for weight loss and 1900 was recommended for losing 2 lbs a week

DisneyLover

Day Lewin wrote: »

OK, fair enough, I'd missed that actual figure. Yes, that's a bit of a weight to carry right enough.

Yeah like I hate being this weight. Im in a size 18-20 and tshirt size 16-18. Im uncomfortable in my size. Being my height its ok but a healthy weight for me is 11 and a half to around 13 stone.

DisneyLover

everlast75 wrote: »

Take one week where you diary everything and I mean everything. Weigh your food where sized portions are being eaten.

Download myfitnesspal app. You can barcode any food and input your daily food and drink.

Be honest and make your week your "typical" routine. Don't be good just because you are entering everything.

Let us know what the results are.

Once there is a calory deficit you have to be on the right track.

Ok will do. I always have a deficit though.

DisneyLover

notjustsweet wrote: »

I didn't suggest allergy testing!
You need to go and see your gp and get thyroid testing done and anything else they see fit.
A dietitian isn't a doctor, you need to see the gp.
Edit to add I have autoimmune underactive thyroid, like you I struggled with diet and exercise until I was so stressed I was constantly in tears. Once I was diagnosed and medicated I lost 4 stone in a year
With thyroid issues your body has no metabolism so no diet or exercise makes a difference until it's sorted.

Are you reluctant to weigh your food because of your previous issues or because you feel you know the weights?

Thanks ! I suffer a lot from stomach pains. I know a doc that looks after stomach pains with acupuncture, he's also a dietician. Might pay him a visit

njs030

DisneyLover wrote: »

Thanks ! I suffer a lot from stomach pains. I know a doc that looks after stomach pains with acupuncture, he's also a dietician. Might pay him a visit

A medical doctor?

Alf Veedersane

DisneyLover wrote: »

Ok will do. I always have a deficit though.

Based on eyeballing quantities rather than weighing. It's not accurate. If I'm a little above the weight I need to be for a competition, I need to weigh and count EVERYTHING I eat and drink to drop the excess. Everything.

If I don't drop the weight, I drop the calories again until I do.

But it needs to be accurate.

MadamRazz

notjustsweet wrote:

I didn't suggest allergy testing! You need to go and see your gp and get thyroid testing done and anything else they see fit. A dietitian isn't a doctor, you need to see the gp. Edit to add I have autoimmune underactive thyroid, like you I struggled with diet and exercise until I was so stressed I was constantly in tears. Once I was diagnosed and medicated I lost 4 stone in a year With thyroid issues your body has no metabolism so no diet or exercise makes a difference until it's sorted.

I would second getting your thryoid tested. And maybe even PCOS. That can cause you to hold on to weight if not treated possibly. Speaking from experience in both cases.
I would also cut out sugar as much as possible. It will be hard but it will make a massive difference. And drinking more water, cliche I know but its true.
All of these things have really helped me. Good luck!

learn_more

DisneyLover wrote: »

I've posted here before, I'm ok now with food, have that down and know what I'm doing.

But my workouts aren't making a difference at all.

I'm walking 5'000-15'000 everyday. I'm going on my exercise bike (its a 'proper' Reebok one) 25-45 mins 4 days a week.

I'm using a 5kg kettle bell and dumbbells for 20 mins 4 days a week, changing the muscle groups used daily.

Is this making me gain rather than lose fat ? Should I be doing stuff like jumping jacks (hate them lol) more ?

Going away in 9 weeks. I hate the sun ! Want to lose at least 8 pounds by then but nothing is budging !

I'm female, 24, 5 foot 11 and 16 stone 10 lbs. It should be coming off me ! Do you think I need to go to a specialist ? Can IBS and allergies really stall weight loss?

It sounds to me your strategy is to 'burn off' excess calories.

You are completely over estimating how much calories you are using up. You think all this activity is enough but it plainly isn't.

Your kettle bell activity hardly burns any calories at all. You could eat in one meal the amount you'd burn up in a whole week of this activity.

The quality of your proper Reebok bike is completely irrelevant to how much you sweat and burn and push yourself on it.

As previous posters have said, watch you diet. It's much easier to restrict calorific intake than it is to burn it off once you've consumed them.

DisneyLover

learn_more wrote: »

It sounds to me your strategy is to 'burn off' excess calories.

You are completely over estimating how much calories you are using up. You think all this activity is enough but it plainly isn't.

Your kettle bell activity hardly burns any calories at all. You could eat in one meal the amount you'd burn up in a whole week of this activity.

The quality of your proper Reebok bike is completely irrelevant to how much you sweat and burn and push yourself on it.

As previous posters have said, watch you diet. It's much easier to restrict calorific intake than it is to burn it off once you've consumed them.

No I eat the amount of calories I need to lose weight the exercise is just for a 'bonus' to it like.

I like exercising. I used to very fit had to give up camogie and tennis because I got very bad tendonitis.

When Im on my bike I can go level 18-20 for 10 mins. Thats very high like. Ive always been very fit at any weight !

DisneyLover

MadamRazz wrote: »

I would second getting your thryoid tested. And maybe even PCOS. That can cause you to hold on to weight if not treated possibly. Speaking from experience in both cases.
I would also cut out sugar as much as possible. It will be hard but it will make a massive difference. And drinking more water, cliche I know but its true.
All of these things have really helped me. Good luck!

Did you just go to a GP and try do this ? I work in a hospital so hmm might go see someone there about my thyroid ? Ive never had a problem with sugar levels or blood pressure, all normal!

DisneyLover

notjustsweet wrote: »

A medical doctor?

He's a medical doctor yeah. Think he's the only Irish acupuncture doc who works in a hospital - Think he works in the Matter ? Also has a place atm in Donny Carney but he's moving to Howth.

DisneyLover

Alf Veedersane wrote: »

Based on eyeballing quantities rather than weighing. It's not accurate. If I'm a little above the weight I need to be for a competition, I need to weigh and count EVERYTHING I eat and drink to drop the excess. Everything.

If I don't drop the weight, I drop the calories again until I do.

But it needs to be accurate.

Ok might try a weight then. I suppose youre right in terms of cereals, patients I have always think 140 calories of corn flakes is a massive bowl when really its only half !

So can I ask - When do I weigh? Before or after I cook ? I do random shifts atm so Im trying to meal prep. Do I weigh pasta before or after ? And where did you get a good scales ?

Alf Veedersane

DisneyLover wrote: »

Ok might try a weight then. I suppose youre right in terms of cereals, patients I have always think 140 calories of corn flakes is a massive bowl when really its only half !

So can I ask - When do I weigh? Before or after I cook ? I do random shifts atm so Im trying to meal prep. Do I weigh pasta before or after ? And where did you get a good scales ?

Anywhere should have one: Argos, Tesco etc. Just weigh beforehand.

It only needs to be for a couple of weeks til you can get a good appreciation of what calories are in a portion size and you'll find yourself needing to use the scale less.

Also read the nutrition stickies. I had an ED myself and I found understanding nutrition a lot better helped, amongst other things.

MadamRazz

DisneyLover wrote: »

Did you just go to a GP and try do this ? I work in a hospital so hmm might go see someone there about my thyroid ? Ive never had a problem with sugar levels or blood pressure, all normal!

Yes I did. But I had to specifically ask for it. And cutting out sugar will help lose weight whether you have issues with your sugar levels or not.

GeorgeStobort

DisneyLover wrote: »

No its not though. Im 5'11 and 16 stone 10 lbs and Im active so its not, 2200 was recommended for weight loss and 1900 was recommended for losing 2 lbs a week

Your saying it's not . Alot of people are saying it is . Believe what you want so . But remember you came here for a reason. Your still Fat . The definition of insanity is doing the same thing over and over again and expecting a different result

GeorgeStobort

DisneyLover wrote: »

Ok will do. I always have a deficit though.

No you think your in a deficit. Your not . We can disagree night and day . But the proof is you not losing

whoopsadoodles

GeorgeStobort wrote: »

Your saying it's not . Alot of people are saying it is . Believe what you want so . But remember you came here for a reason. Your still Fat . The definition of insanity is doing the same thing over and over again and expecting a different result

GeorgeStobort wrote: »

No you think your in a deficit. Your not . We can disagree night and day . But the proof is you not losing

Well no, actually, a lot of people aren't saying that 1700 - 2200 calories is too many. What they're actually saying is that she perhaps isn't calculating the calories correctly. There is a very big difference.

Putting her details into calculator.net she still should be losing weight eating an average of 2,000 calories a day. The issue appears to lie with the fact she doesn't accurately calculate how many calories are in the food she is eating.

This is a breakdown based on the info the OP has given us. I've gone with lightly active, rather than moderately as I feel the OP more likely has a fairly sedentary job is some days the step count is only 5,000 and it will at least be a more cautious estimate.