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Home >> Diet Forums >> What am I doing wrong?

What am I doing wrong?

cvalh said: "I need to speak up for South Beach here... The first two weeks do cut carbs completely, but the purpose is to eliminate cravings. You fill your caloric requirements on veggies and lean meats (and actually, nuts and dairy ARE allowed). Then, over the next weeks (two months or more, this varies), you reincorporate good carbs. Whole grains, fruits, etc. South Beach does not encourage permanent elimination or super low cals. It simply wants to do away with all the refined sugars and gross carbs. The final stage is the weight maintenance stage. Carbs are fully reincorporated. Technically, if you're maintaining your weight, you can even eat those nasty ones, although it's not encouraged. Really, South Beach is ultimately just good lifestyle/diet training for people who can't do it themselves. I had a lot of success with it before I fell off the bandwagon. Sorry for the long-windedness, I just felt like it might have been mis-interpretted."

spectrachic311 said: "stroutman's advice is very true. I know way too many people who cut calories drastically and try to work out a ton to try and lose weight and it does not work. There is a series of videos on YouTube called "The Truth about Size 0" where a journalist from England starts a program to go from a UK size 8 to a UK size 4 (US size 4 to a US size 0) in a month. She cuts her calories to 800 a day and works out something like an hour and a half a day. Know what happened? She looked like crap and didn't really lose a lot of weight. At the end of the month, she did get into a 0, but she had to torture herself to get there. She said she was always starving and miserable. In my own experience, I've had the best results when I don't really count calories, but instead eat mainly unprocessed foods...lots of vegetables, fresh fruits, lean proteins (eggs, chicken, lean beef, salmon), nuts, oatmeal, plain yogurt, skim milk, etc. I avoid eating processed sugars and white flour and I try to limit my alcohol to only one drink a day, no more than 120 calories. I try to eat about 2200 calories a day, but I do work out a lot as well...I do a lot of cardio and I also lift weights. If you up your calorie intake to something more realistic for your current weight, keep exercising, and focus on eating whole foods, I would think you should lose weight. Good luck!"

stroutman81 said: "What are your current stats? Right off the bat, it looks like you are under-eating, which tends to wreak havoc on metabolic rate. Also, what's a typical day's worth of food look like for you? Do you workout at home or a gym?"

stroutman81 said: "And what are your stats? Age, sex, height, weight, etc. It's often times easy to assume eating well below your maintenance intake is best for fat loss. I mean, hey, eat less calories than you burn and you lose weight, right? Sometimes things are so cut and dry though. Let's pretend your maintenance is 2500 calories per day. This means, you are eating 2500 calories worth of energy per day and you are expending roughly 2500 calories worth of energy per day. Results in a net break-even and theoretically, there is no weight gain or loss. Right? BTW, 2500 calorie maintenance level would be for someone roughly 170 lbs. The bigger you are, the higher your maintenance level is. Depending on individual circumstance, ACTUAL maintenance intake may be drastically different than SUPPOSED maintenance intake. Informed individuals looking to lose weight will cut calories by some small margin, say 10-20% from maintenance. As they begin to lose weight, their metabolism will slow, even though they are going about weight loss in an appropriate fashion. You can't continue losing weight forever at your original deficit. Your metabolism catches up to you and it slows to a point where you won't see results. At this point, depending on a few factors, you could cut calories again to trigger another deficit based on your NEW maintenance level. There comes a point where this will become counter-productive. You can't expect to continually play the "slashing calories" game and expect to be healthy AND expect to see results. There comes a point where you CAN'T eat any less and ideally, you don't follow the path this far! After a certain point, I recommend starting a cyclical diet where you bounce calories up and down. Or a diet including refeeds of carbs. There are multiple options you can execute once you come to this fork in the road. But this is a long way off for most. Dieting using *sane* and sensible deficits will work for most for a long time, if not forever. Now lately, most people cut calories originally by some ridiculous amount. Still using a maintenance of 2500 calories, I find many will slash to 1200, or something ludicrous like this. Why a 50% calorie slash seems OK to some I will never understand. Our bodies are very adaptive, finely tuned machines that are built to survive. And you better believe that you are sending many, many signals to your body that say, "Time to change physiologically because it looks like we are going through some hard times." One of the greatest, actually, the greatest metabolic study ever conducted was the Minnesota Starvation Diet. Here, they slashed calories by 50% off of maintenance to realize the impacts STARVATION had on post war and Jewish victims of the Nazis, and how to best go about rehabbing them. The sad thing is, I see a lot of people doing this same thing around many of the forums I communicate on. When you do this the right way, your body will adapt and progress will slow. What do you think doing it the wrong way does? I have no idea any of your stats so please don't think I am directing all of this at you. But what you should understand is it's very possible to cause enough disruption to your metabolism that weight loss stalls out on you. The same technique, have it be a certain calorie intake, a certain way of exercising, or whatever have you will have to be manipulated and changed if you are going to realize continued success. For some who do things the least optimal way through starvation* are going to have a long, hard road ahead of them if their goal is actually looking and feeling good, and not just what the number on the scale says. *realize that starvation does not actually mean eating nothing and being on the verge of death. i mean depriving your body of the basic macro and micro nutrients as well as sufficient calories in so that you are creating a below par atmosphere for your overall health and continued success."

stroutman81 said: "[QUOTE=RudyOrtiz67]You could also be gaining muscle which weighs more than fat. Besides just weighing yourself you should also take measurements and see if you lose inches.[/QUOTE] It's always a possibility. I highly doubt she is gaining appreciable muscle at such a low intake though. Especially without the inclusion of resistance training in her program. Just my opinion, of course."

stroutman81 said: "Calculating maintenance can be a complicated process. It doesn't have to be though. And even if we did, it wouldn't be right. You see, all the calculations for maintenance work under the assumption that there has been no metabolic slowdown. In your case, there most likely has been. How long have you been eating this few calories?"

stroutman81 said: "[QUOTE=Wanting2change]For about 6 months on and off. I was on the South Beach Diet which is mainly protein and I did lose weight actually about a pound a day but I wasn't exercising. This time around only about a week as far as the calories and exercising goes. That is that I have been religious about it. I'm counting a week ago as my really serious start date.[/QUOTE] And before that, were you eating a lot more than this? Meaning, the time period between SB and now. Sorry for all the questions, but it's necessary if we're going to get to the bottom of this. Also, you were losing 1 lb per day on SB! That's a lot of weight. Sounds like your cals were set really low there too."

stroutman81 said: "[QUOTE=Wanting2change]Yeah I would say I was eating a lot more than this. I wasn't tracking it and I was "indulging" going out a lot to eat, pizza, beer etc so I would say yes, a lot more in between SB and now. [/quote] I'm very surprised that when you switched to this low cal approach a week or so ago, the weight didn't start coming off. How consistent are you with this small amount of food? Even on the weekends? [QUOTE]I know - phase 1 of SB is all about detoxing your body and only really eating protein it's REALLY hard. No carbs allowed, no alcohol - hardly anything other than protein. You're supposed to stay on phase 1 for 2 weeks and a lot of people don't want to get off it and go to phase 2 because of the rapid weight loss (it slows down on 2 and 3).[/QUOTE] I'm not a fan of any diet programs that recommend the elimination of whole food groups (ie, carbs). I prefer a more balanced approach. At the end of the day, all that matters is energy balances for the most part. [quote]I just sorta fell off of it because of all the prep work and measuring you have to do.. Maybe I should go back on it... I'd just rather find a way to control what I eat, eat "real" food and exercise to get there....[/QUOTE] For some, the touch and feel process works. They don't have to count calories. They simply make smart food choices and live an active lifestyle. That said, even when these things are included in one's lifestyle, I've seen a good many still overconsume and not lose weight. Or they underconsume and hault progress. For these people, counting cals and measuring foods is a good idea, IMO. At least in the beginning stages. I'd recommend getting a digital scale. You can pick them up relatively cheap at Walmart or the like. I also recommend tracking your food for a bit using something like [url]www.fitday.com[/url]. This will assure us that your intake has been consistent. If we determine that your intake is really so low each day... we might have to take the necessary steps to *reset* your metabolism. You have to realize that the modern concept of beauty, and even that of health, is far different than what we are 'designed' to be: We are still cavemen (and cavewomen, of course ). Our bodies have very complicated mechanisms in place to ensure that in times of famine, we have the ability to maintain organ and brain functioning. Fast forward 50,000 years, and we are still programmed to do that. By starving yourself (which is what you're doing to an extent if your cals are really this low consistently), you are causing your body to conserve energy at the expense of muscle and metabolism (your energy output), the so-called 'starvation mode.' Losing weight requires a small caloric deficit, not a big one. It requires strict attention to detail, and a sensible, knowledgeable plan. You have to do enough to cause a difference, but not so much that your body reacts negatively to what you are trying to do. If it was simply a numbers game, it would be easy. But you are not a number, and neither should your diet be."

stroutman81 said: "[QUOTE=Wanting2change]Thank you - makes sense. If it's not an imposition could I keep track of my intake (using the link you sent) and my exercise for a few days with my weight and email you the information? Maybe then you could give me advice on what I should change if anything about what I'm doing? I will get a digital scale as well![/QUOTE] Certainly. No need to email, unless you prefer it. You can keep everything in this thread if you'd like. 6 in one hand, half a dozen in the other. Just be sure to track EVERYTHING. It's vital if we are going to get to the bottom of this. Meals, snacks, drinks, etc. If you eat pretty consistently... a few week days and a full weekend should be fine."

stroutman81 said: "[QUOTE=cvalh]I need to speak up for South Beach here... The first two weeks do cut carbs completely, but the purpose is to eliminate cravings. You fill your caloric requirements on veggies and lean meats (and actually, nuts and dairy ARE allowed). Then, over the next weeks (two months or more, this varies), you reincorporate good carbs. Whole grains, fruits, etc. South Beach does not encourage permanent elimination or super low cals. It simply wants to do away with all the refined sugars and gross carbs. The final stage is the weight maintenance stage. Carbs are fully reincorporated. Technically, if you're maintaining your weight, you can even eat those nasty ones, although it's not encouraged. Really, South Beach is ultimately just good lifestyle/diet training for people who can't do it themselves. I had a lot of success with it before I fell off the bandwagon. Sorry for the long-windedness, I just felt like it might have been mis-interpretted.[/QUOTE] Thanks for the clarification. I've known quite a few people that had success with it. That's why I was surprised when the OP said she was losing on average 1 lb per day. That would be too much, unless there was a very significant amount of fat to lose. Thanks again. :) And I'll add, there are cetain times of the year where I drastically reduce carbs except for veggies and a little fruit.... following something known as a protein sparing modified fast. So I don't totally rule things out. But I feel these things should be limited.... which it sounds like SB does..... so all good."

xlilphishx said: "Yea, more info is certainly needed before pin pointing the cause. But, sometimes it takes a while before weight starts melthing off. And, the cause may certainly be that you are not eating enough. Please let us know the details so we can help!"

help6363 said: "Hello Losing weight is tough! Well done for trying. I just want to tell you what has worked for ME....it may or may not work for you...... 1. Don't expect instant results 2. Have six small meals a day 3. Write everything down so you keep within your calorie count 4. Weights (I LOVE machines!) and cardio 5. Use a tape measure and monitor the inches being lost 6. Find what works for YOU 7. Keep a sense of humour 8. Drink lots of water 9. Get on with your life and don't let your diet be the be all and end all. Stick to it but make it a rountiue........ 10. Take a multivitamin tablet daily That's what has worked for me........ hope it helps! GOOD LUCK!!!!"

RudyOrtiz67 said: "You could also be gaining muscle which weighs more than fat. Besides just weighing yourself you should also take measurements and see if you lose inches."

RudyOrtiz67 said: "True enough. She doesnt say how long shes been doing it so I dont know"

Wanting2change said: "Hello, I have been yoyo dieting for years, tried everything, pills, different diets etc... I finally decided to try to lose weight the "right way". This is what I do: First thing in the morning I do an hour on the elliptical machine. Sometimes also 20 minutes of pilates. Drink a Protein Shake - have about 1200 or LESS calories a day, drink 160 ounces of water a day. I'm not losing weight, in fact according to the scale I'm GAINING weight! I lost a pound a day on the south beach diet with no exercise so I don't know what I'm doing wrong! I have a lot of weight to lose (total goal in 100 pounds). Can someone please let me know what I'm doing wrong? Thank you!"

Wanting2change said: "Not eating enough? Well I never thought that would be the cause! LOL A typical day is this: 60 minutes on elliptical protein shake for breakfast (24 grams protein and 210 calories) lunch a sandwhich or "smartone" about 14 grams of protein and no more than 300 calories Dinner about the same as lunch Snack 1 tortilla chips and hummus (or salsa) Snack 2 grapes at night I try to drink 100-160 ounces of water I feel like I'm eating a lot more than this though - I guess cos I'm not hungry?"

Wanting2change said: "Sorry, I also workout at home on my elliptical machine - it says I'm burning an average of 400 calories - but it doesn't ask me for my weight so I don't know how accurate it is."

Wanting2change said: "ok stats- I am female, 240 an 5'5" So how many calories should I be eating now with the cardio I'm doing to lose weight and what is my "maintenance" number? Thank you for all of your help by the way. 10 years ago I was 120 and ran 3 miles a day, extremely active and fit. I went through some "rough times" and ballooned out and got very sedetary. I hate myself right now and I'm just now in a place where I want and need to get back to being fit and healthy and motivated to do so."

Wanting2change said: "For about 6 months on and off. I was on the South Beach Diet which is mainly protein and I did lose weight actually about a pound a day but I wasn't exercising. This time around only about a week as far as the calories and exercising goes. That is that I have been religious about it. I'm counting a week ago as my really serious start date."

Wanting2change said: "Thank you - makes sense. If it's not an imposition could I keep track of my intake (using the link you sent) and my exercise for a few days with my weight and email you the information? Maybe then you could give me advice on what I should change if anything about what I'm doing? I will get a digital scale as well!"

Wanting2change said: "Yeah I would say I was eating a lot more than this. I wasn't tracking it and I was "indulging" going out a lot to eat, pizza, beer etc so I would say yes, a lot more in between SB and now. I will answer 100 questions if you're willing to ask to help me get to the bottom of what to do! Thank you!!! I know - phase 1 of SB is all about detoxing your body and only really eating protein it's REALLY hard. No carbs allowed, no alcohol - hardly anything other than protein. You're supposed to stay on phase 1 for 2 weeks and a lot of people don't want to get off it and go to phase 2 because of the rapid weight loss (it slows down on 2 and 3). I just sorta fell off of it because of all the prep work and measuring you have to do.. Maybe I should go back on it... I'd just rather find a way to control what I eat, eat "real" food and exercise to get there...."