I'm doing EVERY SINGLE THING on the "list" of stuff you're supposed to do to speed up your metabolism.
6 small meals a day, starting with a high protein breakfast
- not going anywhere near fatty foods and sugar (in fact, this is day 16 of NO sugar)
- eating lean protein, and 5 servings of fruit/vegs a day
- combination of weight resistance training & aerobic exercise
I've cut back to one small cup of coffee a day, switched to green tea, drink all the water, blah, blah, blah.
Although I've been doing the eliptical just about every day since Jan 2nd, I only started doing the weight training this week, so I know it's not muscle gain, and my clothes aren't any looser. I'm eating 1200-1500 cals a day depending on my exercise level.
elainemiller -- the closer you are to a healthy weight, the more difficult it is to get there, and the longer it can take.
On the surface it certainly appears as if you are doing all the right things. Make sure you really are eating enough. If you are on the elliptical almost daily and working hard, you may need more food. Also -- you may need to lower the intensity of your cardio workout, but make your work out of longer duration.
Don't cut fats and carbs out of your eating plan completely -- you need them. A good balance is:
Fats: 20-25% of total calories
Protein: 15-20% of total calories
Carbs: 50-60% of total calories
Check out the Q&A in the Library
If you are lifting heavy, you may wish to tweak the numbers a little (increase the protein just a tad)
Couple of questions? What is your current age, height and weight? Have you tried setting your burn meter to sedintary and entering ALL of your activity to get a more accurate idea of how many calories? I have discover that for me, cause I am pretty overweight at the start that a 1200-1500 calorie diet sends me into starvation mode!
Also I have upped my water intake to at least 80 oz. a day and no alchohl as I easlit retain water. I have to watch my sodium too!
I've checked my meter and all that good stuff. It seems like I'm doing everything right. I'm drinking approx 100oz water a day. I've cut off all mid-week drinking and only allow myself 2-3 on Friday and Sat nights (I have to have ONE vice) :)
Do you know how long it's supposed to "reset" your metabolism? I thought I read one time (on this board) that it can take as long as 3 weeks - is that accurate? I'm on a 12 week challenge at work right now, so I plan on sticking it out no matter what, but it IS frustrating.
p.s. I am still eating fat and carbs, but make sure they are a balanced part of my diet.
Why do you think you need to "reset" your metabolism? Are you recovering from an eating disorder, and you were eating too little?
I think that people are getting way too excited about being able to change their metabolism, and make it "better". This isn't something that happens overnight.
Here are a few things to think about:
For some people it takes more time to see some results. Some people drop 5 lbs in the first two days, then nothing for weeks, and then they start losing at a good pace. Everyone is different.
When are you weighing - is it at the same time every day, before eating? Because when you weigh in will have an effect (not to mention the inaccuracy of scales). Also, I know some people will say only weigh once a week, but if you weigh every day, then you can see what the trend is - it could just be fluctuations that make it seem like you haven't lost anything.
How did you arrive at your 1200-1500. I put your stats into the tools, and even at light activity (and if you are exercising every day, you are at least "light"), you should be eating 1600/day. If you aren't sure that you are measuring correctly, try a food scale.
Breathe deep, and remember that this isn't a short-term diet - it's a change of lifestyle. There is no deadline, and you aren't competing against anyone - you just go at your own pace. Good luck.
I changed my goal weight & date to line up with my challenge here at work, and it says I should eat 1386 cals a day. Obviously, I will add to that based on my workouts. I put my activity at "light", because even though I'm working out, my job involves sitting most of the day.
I understand that this doesn't happen "overnight", I'm just trying to get an idea of when I might see some results. I've tried weighing ever day, or waiting a 4-5 days...and I'm not really having any fluctations.
Don't be frustrated, it may be that your body will take a bit longer in the beginning, everyone is different. And honestly 2.5 lbs in 2 weeks is a good healthy loss. It's unlikely you can gain that back. You are doing the right thing, you know it will pay off in the end if you can stick to it.
I would also advise you to start weight training. The more muscle you have the more calories your body burns, even when doing nothing. Don't worry about the muscle adding more weight, it takes practically 4-6 weeks to gain a pound of muscle and the extra calories it burns offsets that pound of muscle.
Moreover, you will see physical changes in your body so even when the scale may be slower than you like, you'll see your body becoming more sculpted. I personally hate weight training but I force myself to do it because it's the quickest way to see results.
One thing I would suggest is to maybe bring your food diary etc.. to your physician. Maybe there is something else that you are missing and because we don't know all of your information we are missing too.
I can certainly relate to this post.
I am older than you; 50, but my height is 5'7, when I started on this site on New Years day I weighed 159.8, this morning I weighed 155.8. (-4 lbs) I'm not sure what I want my goal weight to be, because I feel like I put more stock in how my clothes fit, but for now I have 140 on my profile.
I have a desk job, and I work out 60 minutes every week day, and some times supplement with yoga in the evenings. I try to get in 30 minutes of something on the weekend; usually free weights, sit-ups, push ups, something I can do at home.
When I first set up my profile I checked that I was moderately active, but I have since changed it to sedentary. I feel this gives me a more accurate read of my daily calorie burn. Then I make sure and log in my work out routine each day.
Even though I feel I am an active person ( walk my dog each day, do house work etc. ) I still am sitting for the most part through out the day.
I weigh myself daily only because I have had problems in the past of avoiding the scales because I was afraid of what it was going to tell me. I make myself get on every day because I feel I can be more accountable and adjust my eating habits if I need to. The only problem with this is.... when I am ready to have my monthly cycle, it sure messes with the numbers. I am a big one to retain water weight.
Finally, keep in mind it takes 3500 calories to make a lb. If your deficit is on average 500 calories a day- you're going to loose a lb a week.
Good Luck- sounds like our stats are pretty close, if you want to correspond with me that would be great!
Relax. Have fun with it. If you are doing everything you're supposed to do diet-wise, your body will do what it wants to do.
Elaine, I feel your pain! I am 39, 5'6" and weight 165 ish. I've been losing 1-2 pounds a week for the past 3 weeks. I have struggled to lose weight, and the one thing that has benefitted me the most is going off whites....flour (of all kinds), sugar, potatoes. I think that my body just doesn't process them very well, and the weight just seems to leap on when I eat them. When don't eat the whites, the weight seems to come off more easily. More importantly is that I have more energy and feel 100 times better once I'm off flour completely (after the withdrawls are over! :))
I agree with the other posters who say not to worry too much...if losing weight is stressful and completely frustrating, it will be more difficult to stick with it and ultimately you will quit trying.