I think portion size is holding me back

[Saraheyoung]

I've been calorie counting (1300) for a week, eating healthy and doing Couch 2 5K for a week. I weighed in today and have stayed exactly the same. I wonder if my portions are to big

[Whippit]

I had a weight and diet assessment in hospital by a dietician. She suggested 1,500 calories but that didn't help with weight loss. I found I could lose weight at 1,200 cals but it was a very slow process and took at least 2 weeks to start making a difference. x

[Hidden]

Hi Saraheyoung,

Firstly, don't be in a hurry with weight loss - take your time. That gives your body a chance to adapt to the changes.

Now the bit you're not going to like!

I'm afraid that by far the most common reason for people who calorie count down to an appropriate calorie intake level to not actually achieve a weight loss is that they don't actually count ALL that they eat.

Most people who keep a food diary under-report on the food they eat and sometime by a great deal.

You need to count E V E R Y T H I N G - the gravies, the sauces, the toppings, the custards, the lattes, the glasses of wine, the pints, the 'oh it's only a wee one' things - it ALL counts. What you eat at home, or in the office, or on the way to and from work, or when out in the evening socialising, etc., etc.

If you've ever watched Secret Eaters on Channel 4 (I think some of them are still available on 4OD) - you'll realise that it's a common phenomenon.

Most people who claim to "eat healthily" either just don't, or they just eat too much - (or both!) - just as I did until I took control of my eating and by body weight at the beginning of the year.

Good luck with your weight loss journey.

[albionjen]

Too big portions is a pretty common problem. Portion size was my downfall - the one thing that probably more than any other resulted in me gaining the weight in the first place. Are you weighing all of your food? If you are just guesstimating or using "cup" measures you could be eating more than you think. Make sure you are looking up the calories for absolutely everything, otherwise there could be hidden calories in your diet. Initially I did not bother adding up calories for cordial drinks but later realised this was adding 200 kcal to my daily intake!

If you have just started exercising that can have an impact on your weight too. If your muscles are sore you may be retaining some water weight while they repair and get used to the new challenge of running! Keep up with your changes and I am sure you will see results soon

[Hidden in reply to albionjen]

Hi albionjen,

So agree with that - and modern digital scales make weighing things in the kitchen so easy. In particular weigh - don't guess - things like rice, cereals, pasta, etc.

It was only when I decided to get to grips with my excess weight that I realised just what huge portions I'd been eating of so many things. Not consciously or 'deliberately' as such, it was just very silly bad habits I'd gotten myself into somehow.

Even my morning bowls of cereal would be about 3 or more actual 'portions' compared to the manufacturer's recommendation - and I had no idea at that time that I was so seriously just plan over-feeding myself.

And also the good old advice to 'read the pack'. I've discovered on my weight loss journey things I ate that were hugely calorific which I had not a clue about (e.g. cashew nuts).

[bunblebeaz]

Hiya,

If you are eating 1300 cals per day then you should be eating the right portion sizes.

Make sure you measure correctly and follow the 'per portion' section on the food labels, as a container can contain more portions than you think!

As above, make sure that you are counting everything, even oil for shallow frying and reassess at the end of this week.

It can take a while for some people to get started so please persevere as you seem to be on the right track mentally.

And hey, at least you didn't put any weight on!

Good luck!

[GoogleMe]

Yes, when you start out (and periodically after that) you have to calibrate your mind and weigh and measure everything - which is difficult, especially if you want a better diet generally and you are eating a varied diet with lots of home made/put together meals. You can't know if you are actually eating 1300 calories unless you are measuring accurately.

C25K is well worth doing but at this stage you won't be expending many calories - it is more a case of investing in the future.

But you may be doing absolutely fine - losing weight isn't always steady.