erink78's Journal, 17 May 16

Are you tracking what you eat? I think that's the biggest factor for weight loss 

@NE +1 #itsalwaysdiet 

Diet 90% of weight loss, exercise 10%. 

Yep... What Jp said.  

unless you adjust your diet, no amount of exercise alone with make you lose weight. And I would do away with the cake and ice cream if your trying to lose weight.  

If you track your fitness as well as you track your weight you will see differences? Belt a little looser? Running a mile a little quicker. Scales don't tell you that because they're complete statistics on you. Give it the finger and move on. 

Ditto, ditto,ditto. I feel for you Erink, if you want to get a true handle on your input you will need to log every calorie you intake, and measure or weigh your portions until you get a real good feel for what true portion size is...when I started doing this I was shocked at how far off I was in estimating portion size and my daily calorie input....if you are taking in beverages that have calories, log them too, same with condiments like mayonnaise, ketchup, salad dressing, etc. If you do this for a month and compare your input calories to output (exercise) you will find a deficit number that works to lose weight....because exercise and food calorie numbers are estimates that number might be 300, 500 or more calories a day on average to lose weight in a month. Right now you are probably consuming close to what your body needs to maintain. Hope this helps, take care and good luck!!  

Food is 80% of your weight loss. Focus on your intake, not your workout. Remember you cannot workout a bad diet. If you workout, make sure you enjoy what you are doing. Fitness is not punishment, it is a blessing.  

You need to be careful because too much exercise can raise one's Cortisol levels Which Is a hormone that causes you to store or burn fat try simple walking and make sure you are getting a good night's sleep as this raises your Melatonin levels, and helps to reduce your fat storing Hormones 

Unfortunately food is the biggest factor in weight loss. Exercise can burn some calories and is so good for us. It can shape our bodies and make us strong, but it is the food that is mainly responsible for our weight loss. I don't know how you count your exercise but I don't count mine towards my daily food intake at all. I kind of use it for just a bonus and I do work out hard everyday but I found that if you add the extra calories that you think you may have burned exercising this can work against you unless you are using a heart rate monitor and know exactly what you are burning. I choose to use my exercise as a calorie deficit. I hope this helps. Another thing may be you are not getting enough food. So complicated all of this.. lol 

Tracking is the key to finding what's wrong. Calendar page is vital for review. Without it its too easy to forget the cheese on the burger, the mayonnaise on the sandwich etc. stay focused and don't give up on yourself. 

What all of the above said!! And remember, it takes a 3500 calorie deficit to lose one lb., so even though you may be exercising every day, it may take a few days before the total deficit adds up enough to really be able to see a difference! The first step has to be tracking everything you eat!! You can do this! 

I prob could do a better job tracking what I eat. I usually eat around 1000 calories a day. I don't buy junk food. I drink coffee in morn and water rest of the day. @jaymaine100 yah I need to forget about the scale and numbers. I could be building muscle and losing inches somewhere lol @blkbear I do diff workouts so that I don't get bored. I have done insanity fours days. I didn't know about the cortisol levels. could be it. @chattycathy1955 I use exercise to help burn calories but I also want to tone up and feel stronger as I lose weight. Thank you everyone thank you everyone.  

One thing is for sure about 97 or 98% of all people who do carb diets end up gaining that weight back within one year not a matter of willpower I believe it's a matter of hormones and the body's attempt to maintain homeostasis 

Statistics for re-gain are bad no matter what diet you choose. Maintenance is just tricky and not enough seems to be known about it.  

Good point, Trackin64, maintenance is a struggle for everyone, regardless of how they lost the weight.  

Erink. I have been buying lower cal choices for everything in my fridge and cupboards and that helps when you're counting. Yes it doesn't taste the same but my tastes and cravings also have begun to change on the 5:2. I had my fave doughnut today from my fave baker, a maple bar, and I cannot tell you how disappointing it was. The 5:2 doesn't feel like a diet to me anymore.  

Why not try a 7 DAY DIET REBOOT? Here's how. Kill All Cardio. Cut your intake 15%. Count Every Single Calorie. Weigh In Every Morning. Religiously. I suspect that you would find yourself back in control of your progress, dropping weight, and immensely happier. 

PS - You also might find this of interest, since you'll have a tojn of time on your hands after you kill the cardio - Train Like a Man to Look Like a Goddess - http://www.leangains.com/2012/10/train-like-man-look-like-goddess.html 

I feel the same way...terrible week for me...I am so darn hungry all the time...last week was a breeze, this week a nightmare....hang on ...WE CAN DO THIS!