It's not working. Need advice please

BusyMom · Sun May 09, 2004 2:37 pm

Today is day 21 of Phase one. I am very frustrated and disappointed because I have only lost 4 pounds in the three weeks. At the end of the second week I had lost only 4 lbs. so I decided to stay in P1 an additional week. However, it is not working. I need help and motivation!

I have stuck to the diet the entire time. No cheating! This is what I have been eating:

Breakfast - 1 or 2 eggs (scrambled or fried) and 2 strips turkey bacon
AM Snack - 1 mozzeralla cheese stick
Lunch- salad with good carb veggies and low fat dressing or roll ups in lettuce wraps
PM Snack - 15 almonds
Dinner - lean meat (chicken or beef) or fish with good carb veggies
Dessert - Riccotta treat from book (I love that!)
Lots of water all day long too.

There is NO cheating in between. That's it! However, it is not working. This is such a different way than I used to eat, that I thought it would make some sort of difference. I used to eat anything I wanted. Lots of pasta, potatoes, rice, fruit, chips, cookies, etc. I have been so carefull on this diet that I assumed the change in my eating habits would make some difference.

Do I stay in phase 1? Four pounds is far less than I was hoping for. I cannot say that the cravings have gone away altogether either, however with three weeks into this commitment, I do not want to blow it at this point. I am 5'9" and weighed 164. I am now down to 160. I check each day on a regular and digital scale. The weird thing is that my weight never goes up or down. I would have thought that there would be some sort of daily fluctuation. I do exercise with weights about 3-4 days a week. I was hoping to lose 20 pounds on this diet. What do you recommend?

Thanks!

Sabean · Sun May 09, 2004 3:57 pm

BusyMom,

Don't get discouraged. I have heard your story many a time on this board. If you have less to lose it takes much longer as someone who has many many pounds to lose. I think what may be your problem is that you need to move to phase 2 or spice up your meals. Your body can go into food ruts and not budge but if you add something different in your diet your body will go out of starvation mode and start your metabolim up again. Your foods you are eating sound great just eat more variety if you want to stay on phase 1 longer; although 4 weeks is the max that I would recommend you stay on P1. I am so proud of you for not cheating that is a bid feat especially is you ate really bad before. 4 pounds is nothing to look down at, the 8 to 14 is only an average and every body is so different. Never weigh yourself daily it will just make you crazy when you don't see any movement try a weigh in weekly or every other week but not daily. The 4 pounds may not have been what you wanted but that is good since it is healthy to only lose 1 to 2 week normally. I would suggest be happy with the 4 lost and that it is not 4 gained and mix the food up. There are many great recipies on these boards so take advantage and feel good that you are doing something really healthy for your body beyond physical appearances. Keep up the good work hon. Take care.

free2scour · Sun May 09, 2004 5:42 pm

As a result of the claims of losing 8-13lbs in a 2 week period, I had originally planned on staying with P1 for an entire month in an attempt to accelerate my overall weight loss plan. However, after losing no weight between the end of week 2 and week 3 (with NO cheating whatsoever), I decided to scrap the plan and went on to P2 at that point. Following another week of no weight loss (although my clothes continued to fit better each day), I have started losing weight once again.

So, my advice to you would be to go in to P2 at this point and see what happens. Your metabolism may have slowed down to such a point, that it could be difficult to lose additional weight while on P1.

Just my $.02...............

Good Luck!!

Dolly-VA · Sun May 09, 2004 11:41 pm

Also (as I agree with the others), check to make certain you have not put yourself into starvation mode. The example menu you gave looks very low, calorie-wise. Even though you're not supposed to have to count calories on SBD, if you eat too few, you will stop losing weight. Try www.fitday.com or www.nutrawatch.com to see what you're doing. You should try never to go below 1100-1200 calories a day (staying between 1200-1500 for a woman is ideal for weight loss) or you'll stop losing weight. Strange, but true.

L8krGrl · Mon May 10, 2004 7:13 am

I agree with Dolly. I do count calories to a certain extent because I know that if I eat too few, not only will my hunger not be satiated, but cutting calories too drastically (which judging from your previous habits I am guessing you've cut WAY back) will send your body into starvation mode. Also because I exercise, if I don't eat enough calories I will not have adequate energy for my workouts.

There is something called BMR, basal metabolic rate. This number comes from an equation that basically takes into account your weight, height, age and activity level. The BMR number will tell you how many calories your body needs to consume daily in order to maintain your weight. Nutritionists and trainers that I have spoken too say that reducing these calories by anything more than 1000 will actually have detrimental effects on weight loss. They recommend 500-1000 calorie reduction per day. For instance, if you were consuming say 2500 calories pre-SBD, and now eat only 1100, your body may be in essence, "holding" on to the weight in the starvation mode.

I know that calorie counting isn't necessary on this diet, but if you are having trouble it may be helpful just to figure out if you have cut too many calories too drastically by calculating your BMR and then estimating on average how many calories you consume. If you find that you have cut far too much then you could maybe figure out how to sensibly add in a bit more calories so that you are somewhere under cutting 1000 or so a day.

Whoever mentioned that the "healthiest" way to lose weight is somewhere between 1/2 to 2 lbs per week is correct according to most health professionals. I worry about this because my first time on phase 1 I lost about fifteen pounds in 3 weeks. I think the weight loss world preaches, "the slower you lose the weight, the longer you keep it off, and the slower you gain it back", or something like that.....

Hang in there!

Ducky · Mon May 10, 2004 12:17 pm

5'9" and 160? Sounds to me like you are at your ideal weight already! The fact that you lift also comes into play here. Muscle weighs more than fat. I suggest what the others said also...go to P2 and take in more calories. You shouldnt be stuffed after your meals, but you shouldnt be hungry either. Also, don't go by the scale, go by the way your clothes fit. I hate the scale! The only numbers I care to see are winning lottery ones!! Good Luck!

Caylynn · Mon May 10, 2004 12:54 pm

I agree with what everyone else has said. :) You also seem to be at a good weight for your height, so your body may be resistant to losing more weight.

Here is some information from the Daily Dish, the newsletter from the paid SBD site:

Waiting for Weight Loss

12/02/03

Are you having trouble shedding the initial 8 to 13 pounds you thought would be so easy to lose? You're not alone. Some South Beach dieters don't experience the same rapid weight loss during Phase 1 as others dieters. This could be due to a number of factors, including the following:

You haven't cut all bad carbohydrates out of your diet. If you suspect this may be the case, reexamine your diet and make the appropriate adjustments.

You carry most of your weight in the hips and buttocks. Pear-shaped people don't experience the same dramatic weight loss as those who carry most of their weight in the belly. In this case, patience is the key to success.

Your exercise regimen lacks intensity. While exercise isn't mandatory on the South Beach Diet, it will certainly help you lose weight faster. Dr. Agatston recommends at least 20 minutes of aerobic exercise a day. If you barely work up a sweat or increase your heartbeat when you exercise, you may not be working hard enough. Try a more difficult activity or increase the length of your workout.

You're experiencing menopause. If you're a women going through menopause, decreased levels of estrogen can lead to weight gain or difficulty losing weight. Maintaining a vigorous exercise program, including weight-bearing exercises, can help boost metabolism and aid in weight loss.

You have a medical condition that prevents you from losing weight. A minority of South Beach dieters have other causes for their weight gain or slow-to-nonexistent weight loss. If, after a couple of weeks in Phase 1, you see no change in your weight, consult your physician about having blood tests to check your thyroid and lipid profile.

Exceptions to the Rule
03/04/04

Are you in Phase 1 and wondering why you haven't been able to lose as much weight as you'd like? Don't quit the diet yet! There are a few possible explanations:

Your diet before going on the Beach was already pretty healthy. Phase 1 weight loss is attributable to a loss of water associated with limiting carbs as well as fat loss due to a decrease in the overall intake of calories. If your diet already limited carbs, chances are you're not retaining as much water weight as the average overweight person.

You just came off a low-carb diet. For the same reason as above, you may not see drastic Phase 1 weight loss.

You don't have much weight to lose. If you're looking to drop 5 to 10 pounds or less, you may experience a more gradual weight loss.

You're going through menopause. Women experiencing hormonal changes have a harder time losing weight.

You have a medical condition that prevents you from losing weight. Some dieters have other reasons for their weight gain or slow-to-nonexistent weight loss. Only your physician can determine if you fit into this category.

If you're not satisfied with your rate of weight loss and there is no existing medical condition or hormonal change that would prevent you from losing weight, try upping the intensity and duration of your exercise routine. Adding weight-bearing exercise to your workout can also aid in weight loss.

MrsJulieB · Mon May 10, 2004 1:09 pm

I've just finished my first two weeks on Phase 1 and lost 5 lbs. only. I'm also 5'9" however I outweigh you by about 70 lbs! Your current weight is my goal! I'm debating on staying with Phase 1 another two weeks, or going to Phase 2. Since they say you lose weight slower on Phase 2 and I figured I am already losing it pretty slow, then I'm inclined to stay on Phase 1 for awhile longer. But at least I figure I have lost 5 lbs, not gained it, and my clothes do fit a little better as though I've "shunk" some.

BusyMom · Mon May 10, 2004 6:44 pm

Thank you to everyone who sent me advice about my P1 woes. Although I had gain one pound this morning, :evil: I decided to move on to P2 today. Cooked oatmeal at breakfast did not hold back the hunger pains this morning. I will look for berries for tomorrow. Although, I just tasted my first piece of fruit in three weeks and it was DELICOUS! (An apple after my cous cous chicken lunch). :wink:

I have not been counting my calorie intake. I tried to count my meals for yesterday on the www.fitday.com site mentioned, but it was not working out accurately. It seems like most of you are recommending I increase my calorie intake. I just assumed I was following the suggested amounts and did not want to go overboard. I know I am eating so much healthier than before. However, I wish I would lose some weight.

Thanks again, and keep those suggestions coming!

Audrey · Wed May 12, 2004 11:01 pm

Phase One is to re- educate us on how to eat. Let this be the time to allow yourself to rethink what you've been eating and what you plan to eat for the rest of your life. Tell yourself that this is a GOOD thing. One can never go wrong with nutrition. Sugar is so bad for us, we want to eliminate this from our daily diet. We want to learn how to eat a well balanced diet. Our mother's did not tell us to eat right and sleep right for NOTHING! Hang in there! We ALL can and WILL do this!

MrsJulieB · Fri May 14, 2004 12:32 pm

I'm at the end of Week 3 on Phase 1 and STILL only 5 lb weight loss. :shock:

I'm getting very, very frustrated.

Caylynn · Fri May 14, 2004 12:39 pm

Julie - 5 lbs weight loss is GREAT! Healthy weight loss occurs at a rate of 1-2 lbs a week, that way you ensure that you are losing mostly fat, with a minimum of water and muscle.

It may be time to move onto Phase 2. Your body *needs* carbs in order to function properly, and needs the vitamins, minerals and phytonutrients found in whole grains and fruits.

Moving on to Phase 2 may help you to lose weight again.

Also - are you exercising? Exercise will help the weight come off. Are you eating enough? Not eating enough will slow weight loss just as much as eating too much will.

MrsJulieB · Sun May 16, 2004 11:22 pm

Well, it appears I whined just a little too soon. Got on the scale Saturday morning and BAM! Down 4 lbs.! So now, completing my 3rd week on Phase 1, I've lost 9 lbs. total.

I'm still afraid to move to Phase 2 though! :roll:

MegaMom · Mon May 17, 2004 12:23 am

I can't believe how much Busy Mom's dilemma sounded like mine! I am a 34 year old mother of three...I am on day 21 of Phase one. The only difference between she and I, is I have allowed myself the odd glass of wine here and there. Otherwise, I went from Carb-freak to No Carbs! I have been working out diligently, and have only lost 4 pounds! I am 5-5 and 147 pounds. I am just so frustrated I could cry! Wait, I HAVE cried! My husband is doing it with me and he has lost 9 pounds. We feel great and love the food, but I am seriously freaking out about having only lost that little bit! My healthy weight is 130ish...and I just can't believe after all these expensive groceries and time consuming preparations, I have nothing to show for it!! HELP!!!

Kimboroni · Mon May 17, 2004 12:43 am

Your help is right on this thread, MegaMom. Just go read the responses to BusyMom, especially the ones from Sabean and free2scour, since those seem the most applicable to your situation.


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