Still gaining weight - GAH!

[dianna]

I just weighed myself at the doctors office yesterday, and I'm up another 2 pounds. I have been trying to lose just 5 measly pounds for the past 8 months, and I keep gaining! And no, it's not muscle, it's sitting around my middle. I posted a few weeks ago, but I thought I might get some new ideas now that I have new info.

Stats: 5'3" 130 lbs. I have a 17 month old daughter. I lost all of my pregnancy weight + 10 pounds by 9 months post partum, then started gaining the 10 pounds back one pound a month since then, without changing anything about my diet or activity level. Thyroid is normal, bloodwork is normal, I am still breastfeeding 2-3 times a day.

Exercise: I usually walk about 7 1/2 km every day. Once a week, I may run 8km, walk 20 km, or do Tae Bo if it's rainy. Since I posted here last, I added about 20 mins of weights 3 or so times a week. The walking is mostly to do errands, since we live downtown and don't have a car, I will pick up groceries with the stroller, go to the post office, etc, so I'm not out there with the iPod, sun visor and racing outfit for my walks

Food: I generally eat the same things every day, and have logged it at Fitday.com many times to be sure that I'm not going way over what I think I am. I sit between 1400 - 1600 cals/day/ Here's a sample day:
Breakfast: 1/2 c oat bran (the actual stuff, not a commercial cereal), with a few raisins and tbsp of apple butter. Omelette with 1 whole egg + 3 egg whites, and veggies. Also 2 prunes because my digestion is TERRIBLE (which the prunes don't seem to be providing a remedy for).
Lunch: 1 slice rye bread with 1/2 tbsp fat free cream cheese & apple butter, 100g salmon, a huge pile of veggies, and a 5g piece of Lindt chocolate (those little individially wrapped chocolates that go with coffee )
Snack: Apple, a few raw almonds
Dinner: 1/2 c brown rice, 120g chicken breast, veggies, another little chocolate.
Snack: 1/2 c fat free yogurt with frozen berries, some wheat free crackers, or 1/2 of a protein bar.

Supplements: 5 litres of water minimum, multivitamin, calcium, Salmon oil, soy protein powder for after work outs (I'm not digging the soy, and will switch to whey when the container is done), L-Glutamine, digestive enzymes (which still don't help the sluggish digestion ). Oh, I have also started taking CLA because I'm desperate.

I have tried eating more, eating less, exercising more, exercising less. This isn't just calories in/calories out, I don't understand it! I used to be able to control my weight easily with diet and exercise, but now, nothing is working! I am incredibly frustrated. Any suggestions?

5 dratted pounds! That's it!! Heck, I would be happy with just not gainging anymore!

[emunah]

How much protein, fat, and carbs is this? In grams?

Do you lift at all?

[Dashik]

seems to me more than 1400cals.. but still strange cause it's not so much food to gain..

[dianna]

Originally Posted by emunah

How much protein, fat, and carbs is this? In grams?

Do you lift at all?

Yes, as I said, I lift 20 mins, 3x week

According to Fitday, here was yesterday:
Total: 1388 cals
Fiber: 30 g

grams cals %total
Fat: 33 293 21%

Carbs: 203 691 50%

Protein: 101 404 29%

[dianna]

Originally Posted by Dashik

seems to me more than 1400cals.. but still strange cause it's not so much food to gain..

It does seem like more, but I have tracked it on different fitday type sytes, as well my doctor and naturopath have gone over the numbers as too.

There are lots of different types of food, but not much quantity.

[Back2zero]

I would not even try to focus on such a strict diet if you are breastfeeding. Wait until you no longer nurse and then, jump into a diet. Right now, you still need to pass all your nutrients to your child.

I think that at your weight and height, you are eating at maintenance. Your exercise level seems moderate but I would def increase lifting sessions. Walking is great but overall, you are not burning as much as if you ran 5K three times a week for example.

Get a complete full-body WO in three times a week, approx. 30-45 minutes each time. Between each of those, three times a week, do 30-45 minutes of "cardio" exercises: running, cycling, rollerblading, swimming, tae bo, etc. Just make sure you give it your all. The intensity is important.

If you don't change your caloric intake and change your program this way, you should be at a deficit. This should help you shed inches.

My 2 cents.

[dianna]

Originally Posted by Back2zero

I would not even try to focus on such a strict diet if you are breastfeeding. Wait until you no longer nurse and then, jump into a diet. Right now, you still need to pass all your nutrients to your child.

I think that at your weight and height, you are eating at maintenance. Your exercise level seems moderate but I would def increase lifting sessions. Walking is great but overall, you are not burning as much as if you ran 5K three times a week for example.

Get a complete full-body WO in three times a week, approx. 30-45 minutes each time. Between each of those, three times a week, do 30-45 minutes of "cardio" exercises: running, cycling, rollerblading, swimming, tae bo, etc. Just make sure you give it your all. The intensity is important.

If you don't change your caloric intake and change your program this way, you should be at a deficit. This should help you shed inches.

My 2 cents.

Thanks! This is what confuses me. In December, I started running 8k every day, for about 3 months, then injured my knee, so went back to walking. During the time I was running, I gained another 4 pounds. I figured it may have been too much stress on my body, so I didn't pick it up again until recently, because I was gaining weight while walking too.
That's what confuses me. It seems that no matter what I do, the weight just keeps coming on.

I'm not even focusing on a strict diet, that's just how I eat, and generally, have always eaten. I don't like processed foods, or many simple carbs. I just don't feel good after eating them.

The walking several days a week is a necessity - about 2 hours each time. This is, as I mentioned, when I do groceries and errands.

What about walking most days, then running 3x week, and lifting a lighter 3 day split on the walking days?

[Back2zero]

I would def not take the walking out. It's a great exercise. Just not enough to shed inches. Keep walking and add your 2-3x cardio sessions as well. But don't forget lifting sessions. Muscles are a great part of fat-burning. They can help you burn fat at rest so make sure you get more of those

[sb_cali]

Hi Diana,

Congrats on still nursing your 17 mo. old... that takes a lot of dedication!

Okay - you say your bloodwork all came back normal... do you have your actual lab values? Sometimes docs will say "normal", but that's because there is a range of values that are acceptable, but that doesn't mean they're at an optimum value. Does that make sense? If you have your lab-work maybe you could post the thyroid values... and did you get your iron tested?

Did you also have a fasting glucose test? A common indicator of Insulin resistance is gaining a thick middle.

Anyway - that's all I can think of for now... I feel for you, I struggle with the same problem.

sb_cali

[dianna]

Originally Posted by sb_cali

Hi Diana,

Congrats on still nursing your 17 mo. old... that takes a lot of dedication!

Okay - you say your bloodwork all came back normal... do you have your actual lab values? Sometimes docs will say "normal", but that's because there is a range of values that are acceptable, but that doesn't mean they're at an optimum value. Does that make sense? If you have your lab-work maybe you could post the thyroid values... and did you get your iron tested?

Did you also have a fasting glucose test? A common indicator of Insulin resistance is gaining a thick middle.

Anyway - that's all I can think of for now... I feel for you, I struggle with the same problem.

sb_cali

I hadn't thought of the insulin resistence. I'm not sure what would cause that, but I'll ask my doctor about that (we all know how much they loooove when a patient comes to them with a concern, citing something they read on the 'interweb' :P ) I don't have a copy of my latest thyroid workup, that should be in by Friday. I get it tested every few months because my body is clearly behaving hypothyroid, and it has my doctor confused too. My iron is slightly low too, but it always has been and I take Floravit as a supplement - which is great because it doesn't worsten the constipation problem.

The thyroid workup was in the mid normal range with a very slightly lower T3, but not enough to cause this much of a problem. My naturopath put me on thyroid support herbs anyhow, and after about 2 months, there is still no change.

[sb_cali]

Originally Posted by dianna

I hadn't thought of the insulin resistence. I'm not sure what would cause that, but I'll ask my doctor about that (we all know how much they loooove when a patient comes to them with a concern, citing something they read on the 'interweb' :P )

Oh I know... I never say anything about the internet to my doc, I usually just say: "my friend and I were talking...." Or some family member...

Originally Posted by dianna

My iron is slightly low too, but it always has been and I take Floravit as a supplement - which is great because it doesn't worsten the constipation problem.

Low iron can cause lots of problems too... did you have your ferritin tested?

Originally Posted by dianna

The thyroid workup was in the mid normal range with a very slightly lower T3, but not enough to cause this much of a problem. My naturopath put me on thyroid support herbs anyhow, and after about 2 months, there is still no change.

Wow... you manged to get your Free T3 tested? That's great.. most docs simply go by TSH alone and don't measure Free T3 or Free T4.

Optimum values for thyroid panel:
TSH = 1.0 - 1.5
Free T3 = Upper quadrant of the lab range
Free T4 = Upper quadrant of the lab range

Has your naturopath tested your adrenals?

I hope you don't think I'm being too overbearing... These are things I just wished someone had told me so I wouldn't have wasted 2 years wondering what was wrong with me.

sb_cali

[dianna]

Originally Posted by sb_cali

Oh I know... I never say anything about the internet to my doc, I usually just say: "my friend and I were talking...." Or some family member...
Low iron can cause lots of problems too... did you have your ferritin tested?

Fantastic ideas! I will look up 'ferriein' and see what my doctor says about "a discussion I had with a friend..."

Wow... you manged to get your Free T3 tested? That's great.. most docs simply go by TSH alone and don't measure Free T3 or Free T4.

...Has your naturopath tested your adrenals?

I asked specifically for a FULL thyroid workup, even my doc agrees that my body is behaving hypothyroid, even though the T4 and TSH are 'normal', so he wanted to be thorough.

I will aslo ask about the adrenals, years ago, I had hypothalamic amenorrhea from overexercise, so I have always wondered if my adrenals are more sensitive now.

I hope you don't think I'm being too overbearing... These are things I just wished someone had told me so I wouldn't have wasted 2 years wondering what was wrong with me.

sb_cali

Not at all!! I really appreciate any information you have! Thank you

[barnetjs]

I have had LOTS of digestion issues - which have lead me to a constant weight gain - until serval things have happened over the last few months.

1) I dumped peanut butter completely - it helped ALOT
2) Activia yoguart - I only thought I went to the bathroom before!
3) my personal "do less" workout - in the past I had a 5 day split heavy weights 10,8,6 rep scheme - also incorporating tons of cardio - I have gone to a 2 day lifting schedule (1) day hitt after one of the lifting days (it is an upper body day) then two days of running for about 40 min.

I began all of this about 2 months ago or so - when I started I was 122-125 - currently and still losing - 111 (this morning). When I feel like I did not do enough at the gym etc and do a bit more - then I start to bloat up - if I go ahead and skip that missed day or whatever and allow my body more rest time - the weight slides back off.

There are a few things you could try in your diet to tweak it a bit and that might help - 1st - dump the lindt chocolates - I know I knwo want something sweet after lunch - get some Werthers or Creme Saveer Sugar free candies - you get 5 pieces for about 30-40 calories - if I am thinking of the correct lindt choclate balls they are (3) for like 170 calories and lots of fat - like a regular candy bar. Another thing you may want to try is get your brown rice in at lunch time - put your "loads of veggies" at night with your lean protein source - limiting your carbs at night when you don't need them may help.

Back to the digestion issues - get some Activia eat it every day for atleast 1 week and I will bet your stomach will be better than EVER!

[dianna]

Originally Posted by barnetjs

I have had LOTS of digestion issues - which have lead me to a constant weight gain - until serval things have happened over the last few months.

1) I dumped peanut butter completely - it helped ALOT
2) Activia yoguart - I only thought I went to the bathroom before!
3) my personal "do less" workout - in the past I had a 5 day split heavy weights 10,8,6 rep scheme - also incorporating tons of cardio - I have gone to a 2 day lifting schedule (1) day hitt after one of the lifting days (it is an upper body day) then two days of running for about 40 min.

I began all of this about 2 months ago or so - when I started I was 122-125 - currently and still losing - 111 (this morning). When I feel like I did not do enough at the gym etc and do a bit more - then I start to bloat up - if I go ahead and skip that missed day or whatever and allow my body more rest time - the weight slides back off.

There are a few things you could try in your diet to tweak it a bit and that might help - 1st - dump the lindt chocolates - I know I knwo want something sweet after lunch - get some Werthers or Creme Saveer Sugar free candies - you get 5 pieces for about 30-40 calories - if I am thinking of the correct lindt choclate balls they are (3) for like 170 calories and lots of fat - like a regular candy bar. Another thing you may want to try is get your brown rice in at lunch time - put your "loads of veggies" at night with your lean protein source - limiting your carbs at night when you don't need them may help.

Back to the digestion issues - get some Activia eat it every day for atleast 1 week and I will bet your stomach will be better than EVER!

I eat about 1/2 cup organic yogurt every day and take probiotic supplement. The activia yogurt doesn't have anything in it that is different than a regular acidopholus/bifidus supplement. Their big deal is that it has bifidus in it and most yogurts don't. Sadly Activia has piles of sugars in it and doesn't come in plain. Also, bifidus doesn't help me much.

The Lindt chocolates aren't those huge wrapped balls, they are those teeny tiny 1" x 1/8" squares. They are 30 cals. 2 a day isn't what is putting me over the edge. I don't eat peanut butter - peanuts aren't great for you, and the regular commercial stuff has more sugar than peanuts in it. The closest thing to a processed food that I eat, aside from the 60 cals worth of chocolate is rye bread. Not really sure how much tweaking my diet can take without getting into eating 1200 cals/day.

The rice at lunch could work, but are you suggesting that I don't have a carbohyrdate with dinner?

[Rachel_n_SD]

this is sort of O/T but is activia yogurt really that effective?

reason i ask is I just recently got diagnosed with IBS. My doc's advice was "eat a low-fat diet with lots of fiber" I was like "yeah, I do that already"
he told me to keep it up, but I have been eating this way for years and still have stomach problems-would activia help?

[dianna]

Originally Posted by Rachel_n_SD

this is sort of O/T but is activia yogurt really that effective?

reason i ask is I just recently got diagnosed with IBS. My doc's advice was "eat a low-fat diet with lots of fiber" I was like "yeah, I do that already"
he told me to keep it up, but I have been eating this way for years and still have stomach problems-would activia help?

LOL! I just went on a rampage about Activia above. It's the probiotics that are in it that are good, it's just the sugar in it that I don't want :P

I have always wondered about IBS, because along with the poor digestion, I'm so gassy! (poor hubby, he has taken to calling it my "super power")

[barnetjs]

FOr me and in my very humble opinion I am activia's biggest fan - I don't care if it is really what is working or if for whatever it has made me think that it does there fore my body tells me to go the bathroom- WHATEVER it is since I have begun eating the stuff every day I have noticed a significant difference in my stomache and the way that I feel and the volume of it all - and I feel 10 pounds lighter! I love it - maybe I can eat an all nat kind and take the pills but I have had to re-evaluate my "crazyness" with this life style that I used to and am beginning to love again and not be so "worried" about things.

D- you are prob right that it can not be anything to do with what I mentioned,just thought I would throw out some of my own struggle and personal good experience to provoke some alternative thoughts - you are prob on the right track with the thyroid maybe you will find out more tomorrow - good luck with the 5 pounds.

[Atavis]

I'd be looking at changing this:
"grams cals %total
Fat: 33 293 21%
Carbs: 203 691 50%
Protein: 101 404 29%"

I, personally, would consider changing it up since it isn't working. Maybe drop the carbs a bit and up the protein to get 1gr per lb of body weight.

And concerning the after dinner snack, you might try to change it to a high protein and moderate to low carb snack.

Also, when you lift for 20 mins, 3x week, what specifically are you doing?

[dianna]

Originally Posted by Atavis

I'd be looking at changing this:
"grams cals %total
Fat: 33 293 21%
Carbs: 203 691 50%
Protein: 101 404 29%"

I, personally, would consider changing it up since it isn't working. Maybe drop the carbs a bit and up the protein to get 1gr per lb of body weight.

And concerning the after dinner snack, you might try to change it to a high protein and moderate to low carb snack.

Also, when you lift for 20 mins, 3x week, what specifically are you doing?

I have started adding some protein powder to my yogurt at night, and I at least feel better.

What would you recommend as a high protein snack?

I do a 3 day split: chest/back, legs/glutes, arms/abs. Lat pull downs, bench press, ham curls, extensions, squats, curls, crunches, etc. We have one of those benches with a pull down bar, and some dumbells.

[emunah]

Why a 3 day split? What are your sets/reps?

Protein: cottage cheese, egg whites, tuna, white fish, chicken breast, turkey...

[powerwriter]

I had the same problem --- still do really. I'm about twice your age and believe me it's harder now to take it off! I track everything I eat on a program on my Palm Pilot. I am allowed around 1200 calories per day and that's after my workouts. So the more I workout the more I can eat.

You actually lose more bodyfat with lifting than cardio. So while I do cardio three times a week I've uped my bodybuilding and I change the routine every two weeks. I've found that changing things around shocks the body into doing what you want it to.

I'm following the Universal 12-Week bodybuilding plan right now and love it.

Also be sure and watch your salt intake.

A good way to know if you're "really" gaining is to weigh daily. Track your weight and at the end of the week divide it by 7. That gives you your average weight.

Then do that weekly and you may find that you either weigh about the same or are actually losing.

pw

[4169str]

I would say you need to combine some cardio with some wights which lose and tone at the same time

[mommy*2*3]

Well, since you're still nursing I think that any drastic change in diet or exercise can possibly impact your milk production so you need to take that into consideration.
Your diet looks good. Your digestive issues may actually be playing a role in fat retention. I'm assuming you are having consitaption issues because you're eating prunes? I would try to focus on that first. So, first I'd like to ask you what kind of veggies are you eating exactly? Next, I would suggest supplementing with fiber such as Metamucil. I've tried the prune trick when I was younger and it would work for a week and then your body adjusts and it's not effective anymore. I really think you should give fiber therapy a chance and there are other fiber products out there too. Also, increase your water intake and try drinking green tea a few times a day. It's an antioxidant and can actually help your detoxify a little bit. You can get the kind without any caffeine if you want.

As for the chocolate...try replacing it with 72% dark chocolate, it has a little bit of fiber in it and is a lot better for you

You've been given some good advice pertaining to your workout. You probably need a change.