I've been exercising like a nut and dieting for 2 years, but can't lose the weight??

[Crewlife]

I'm feeling kind of stuck right now.

I was overweight as a kid and lost about 70lbs my freshman year of high school. Slowly gained about 15lbs even though I was still dieting and exercising. Last year I lost almost 40lbs and became borderline underweight. Then I randomly gained it all back plus more. In the past year, I've been rowing competitively and have competed in nationals twice. Ive been training twice a day for 2 hours each training session, sometimes 3 sessions in one day, 6 days a week. Mornings include crossfit-like workouts with several erg pieces as well. We spend afternoons on the water, full pressure, high intensity. I row on a very elite level. Outside of training I don't sit around much. I'm very active ALL THE TIME. The other girls on my team can eat a whole pizza to themselves plus a pint of ice cream in one sitting and not gain a single pound, but I have to eat like a rabbit and limit my day to 2000 calories just to maintain my weight. No matter how much I diet and exercise, I can't lose weight !! My dietitian and coaches are so confused because with all my activity I should be needing AT LEAST 4000 cal, if not more to maintain my weight, but I can't lose at 2000!! I was diagnosed with adrenal fatigue and started taking a bunch of adrenal supplements but I still can't lose weight. I'm so exhausted from dieting all the time & im always so hungry. Any suggestions ??

[Bean100]

Are you sure you are counting calories correctly? Weighing all your foods, sauces, dressings, and counting all liquids? Sometimes people forget that they drank that gatorade, and that they took a bite of that cookie, and added mayo to the sandwich. It's easy to let a lot of small things slip which can add up.

You can post an example of your intake with the food weights for more help.

But, as a high level athlete, are you sure you need to be losing weight? If you are in a healthy weight range, you might not want to focus on dropping weight and work more on excelling at your sport.

[Crewlife]

Are you sure you are counting calories correctly? Weighing all your foods, sauces, dressings, and counting all liquids? Sometimes people forget that they drank that gatorade, and that they took a bite of that cookie, and added mayo to the sandwich. It's easy to let a lot of small things slip which can add up.

You can post an example of your intake with the food weights for more help.

But, as a high level athlete, are you sure you need to be losing weight? If you are in a healthy weight range, you might not want to focus on dropping weight and work more on excelling at your sport.

Yes I use My Fitness Pal tracker and use measuring instruments & have a food scale. And also as a rower body composition is very critical and my coaches need me at a 16% body fat.

[spradish]

What are your weight and height and why do you want to lose weight? You say that you lost 40 pounds last year and were borderline underweight. The range of healthy weights for a height can easily be 35-40 pounds. Based on the activity that you listed I would think that you have more muscle mass than the average young woman and it is certainly possible that your current weight is entirely appropriate if it is 40 pounds higher than borderline underweight.

[Crewlife]

Are you sure you are counting calories correctly? Weighing all your foods, sauces, dressings, and counting all liquids? Sometimes people forget that they drank that gatorade, and that they took a bite of that cookie, and added mayo to the sandwich. It's easy to let a lot of small things slip which can add up.

You can post an example of your intake with the food weights for more help.

But, as a high level athlete, are you sure you need to be losing weight? If you are in a healthy weight range, you might not want to focus on dropping weight and work more on excelling at your sport.

Example of what I eat in a day:

Pre-Workout (4:45am):
-1/2 gluten free bagel
-1.5 tbsp organic almond butter
-1/2c freshly squeezed orange juice

*1st training session: 6-8am*

Post-Workout (8:45am):
-5.3oz low-fat plain Greek yogurt
-1c. Organic blueberries
-12oz mineral water

* yoga 9:45-10:30*

Lunch (11:30am):
-2/3c quinoa
-1c butternut squash
-5oz chicken breast
-1/2 avocado

*12:30am physical therapy*

Pre-Workout (3:00pm):
-1/2c gluten free oatmeal
-1/2c organic blueberries

*2nd training session 4-6:30pm*

Post-workout (6:45pm):
-Mineral water (12oz)
-1/2 banana
-24 almonds

Dinner (7:30pm):
-4oz Atlantic salmon
-1c. Broc****
-1c yellow squash/zucccini
-5.5oz brown rice

8:00 pm epsom salt bath
8:30 light stretching
8:45pm bed

[Crewlife]

What are your weight and height and why do you want to lose weight? You say that you lost 40 pounds last year and were borderline underweight. The range of healthy weights for a height can easily be 35-40 pounds. Based on the activity that you listed I would think that you have more muscle mass than the average young woman and it is certainly possible that your current weight is entirely appropriate if it is 40 pounds higher than borderline underweight.

I'm 170 and now have a 24% body fat. My goal is 16% body fat. The reasok I want to lose weight is because fat is dead weight. Dead weight makes the boat heavier and slows it down. Slower boat = we don't win.

[juggernaut74ia]

Example of what I eat in a day:

Pre-Workout (4:45am):
-1/2 gluten free bagel
-1.5 tbsp organic almond butter
-1/2c freshly squeezed orange juice

*1st training session: 6-8am*

Post-Workout (8:45am):
-5.3oz low-fat plain Greek yogurt
-1c. Organic blueberries
-12oz mineral water

* yoga 9:45-10:30*

Lunch (11:30am):
-2/3c quinoa
-1c butternut squash
-5oz chicken breast
-1/2 avocado

*12:30am physical therapy*

Pre-Workout (3:00pm):
-1/2c gluten free oatmeal
-1/2c organic blueberries

Post-workout (6:45pm):
-Mineral water (12oz)
-1/2 banana
-24 almonds

Dinner (7:30pm):
-4oz Atlantic salmon
-1c. Broc****
-1c yellow squash/zucccini
-5.5oz brown rice

8:00 pm epsom salt bath
8:30pm bed

You're not measuring/counting calories accurately.

Measurements like "1/2 avocado", "1/2 banana", "1/2 bagel", "1 cup ______ (anything not a liquid)" are inexact and are likely causing you to under count your caloric intake.

Get a food scale, and weigh all solid food portions.

Now that said...whether your counting correctly or not is merely an side distraction. If you're not losing weight (and you're trying to), you need to cut 200-300 calories out of your average daily intake - whatever that is.

[Crewlife]

You're not measuring/counting calories accurately.

Measurements like "1/2 avocado", "1/2 banana", "1/2 bagel", "1 cup ______ (anything not a liquid)" are inexact and are likely causing you to under count your caloric intake.

Get a food scale, and weigh all solid food portions.

Now that said...whether your counting correctly or not is merely an side distraction. If you're not losing weight (and you're trying to), you need to cut 200-300 calories out of your average daily intake - whatever that is.

I have a food scale and I do weigh everything. Keep in mind these are the exact portions my sports dietitian gave me. My doctor says the adrenal fatigue made me gain weight bc of the stress I put on my body all the time but I've been taking adrenal supplements for about 2months with no results.

[juggernaut74ia]

I have a food scale and I do weigh everything. Keep in mind these are the exact portions my sports dietitian gave me. My doctor says the adrenal fatigue made me gain weight bc of the stress I put on my body all the time but I've been taking adrenal supplements for about 2months with no results.

See the last 2 sentences of my post

[chamelious]

Now that said...whether your counting correctly or not is merely an side distraction. If you're not losing weight (and you're trying to), you need to cut 200-300 calories out of your average daily intake - whatever that is.

This.

[hhhshovel]

i was just like u. i exercised for 3-4 years and "counted my cals". turned out i counted wrong. turns out that while i was exercising like a nut, i was eating like a obese fatass

[JackMan017]

I think juggernaut has given you solid advice.

A simple reminder, as challenging as it can be at times, just break it down to simplicity...

1. move more
or
2. eat less

[Adam16121]

Example of what I eat in a day:

Pre-Workout (4:45am):
-1/2 gluten free bagel
-1.5 tbsp organic almond butter
-1/2c freshly squeezed orange juice

*1st training session: 6-8am*

Post-Workout (8:45am):
-5.3oz low-fat plain Greek yogurt
-1c. Organic blueberries
-12oz mineral water

* yoga 9:45-10:30*

Lunch (11:30am):
-2/3c quinoa
-1c butternut squash
-5oz chicken breast
-1/2 avocado

*12:30am physical therapy*

Pre-Workout (3:00pm):
-1/2c gluten free oatmeal
-1/2c organic blueberries

*2nd training session 4-6:30pm*

Post-workout (6:45pm):
-Mineral water (12oz)
-1/2 banana
-24 almonds

Dinner (7:30pm):
-4oz Atlantic salmon
-1c. Broc****
-1c yellow squash/zucccini
-5.5oz brown rice

8:00 pm epsom salt bath
8:30 light stretching
8:45pm bed

Probably not the best advice, but I'll let you know what worked for me when I lost a lot of weight.

4:45AM: nothing

8:45AM: black coffee and water

11:35 AM: Salad with no dressing and 1 boiled egg. Sugar free energy drink.

3:00PM: 10-15 almonds

7:30PM Another sugar free energy drink and exercise

9:00 broiled salmon/cod/chicken breast, salad/soup and water. Sometimes a glass of wine/couple of cookies.

I only exercised for an hour a day, and the weight melted off. Somehow the energy drinks didn't mess up my sleep, but everyone is different.

[Adare1]

Agree w/ last 2 sentences from @juggernaut

You likely mismeasured something, despite however accurate it may seem, and can hedge for that with additional exercise or but tightening calories further. Another option could be to swap your most suspect dish with a protein. See what happens

[vsportsguy]

Example of what I eat in a day:

Pre-Workout (4:45am):
-1/2 gluten free bagel
-1.5 tbsp organic almond butter
-1/2c freshly squeezed orange juice

*1st training session: 6-8am*

Post-Workout (8:45am):
-5.3oz low-fat plain Greek yogurt
-1c. Organic blueberries
-12oz mineral water

* yoga 9:45-10:30*

Lunch (11:30am):
-2/3c quinoa
-1c butternut squash
-5oz chicken breast
-1/2 avocado

*12:30am physical therapy*

Pre-Workout (3:00pm):
-1/2c gluten free oatmeal
-1/2c organic blueberries

*2nd training session 4-6:30pm*

Post-workout (6:45pm):
-Mineral water (12oz)
-1/2 banana
-24 almonds

Dinner (7:30pm):
-4oz Atlantic salmon
-1c. Broc****
-1c yellow squash/zucccini
-5.5oz brown rice

8:00 pm epsom salt bath
8:30 light stretching
8:45pm bed

This is literally a perfectly crafted diet plan. Feels like it's straight from a nutritionists book. Very few people eat like this every day and if they actually follow it, I doubt they have weight issues. What is the macro/calorie content of your daily plan? Also, how do you feel other than being hungry all the time? Stressed, tired, sleep quality?

Exercise doesn't mean that you're going to have an easier time losing weight. Appetite increases with exercise. After a several hour bike ride my appetite is insatiable.

Something doesn't add up. I'm guessing you've been chronically taking stimulants and/or overexercising and your adrenals are burnt, you're not properly tracking what you're eating, or you're having some binges. Chronic dieting usually causes a starve/binge cycle. And due to the fact that you've lost and regained considerable amounts of weight in the past, I would guess you've fallen victim to this. Binges don't even have to be "unhealthy food". I've gained weight eating excessive amounts of oatmeal and grilled chicken breast. Feel free to PM me if there's more to this story.

[Arri91]

Probably not the best advice, but I'll let you know what worked for me when I lost a lot of weight.

4:45AM: nothing

8:45AM: black coffee and water

11:35 AM: Salad with no dressing and 1 boiled egg. Sugar free energy drink.

3:00PM: 10-15 almonds

7:30PM Another sugar free energy drink and exercise

9:00 broiled salmon/cod/chicken breast, salad/soup and water. Sometimes a glass of wine/couple of cookies.

I only exercised for an hour a day, and the weight melted off. Somehow the energy drinks didn't mess up my sleep, but everyone is different.

If you feed her that with 2 workout sessions a day, you will probably kill her (no joke). I've been in your shoes (boxing and MMA, now bodybuilding), sometimes the athletes competitive mindset is his/her worst enemy. I see two problems with your diet:

· Very low protein intake to keep muscle up (more muscle means more calories burnt/ higher Basal Metabolic Rate, means ability to eat more without gaining fat).
· Very bad meal timing. Your lunch and dinner should be your post workout meals. Your 3pm preworkout should be your pre workout both times. Your snacks should be fats and protein (ie- almonds and protein shake/ tune/ Chicken breast). No meal should be without protein.

If youre on a 2000 calorie deficit your body is going to hold on to EVERY GRAM OF FAT AVAILABLE. Youre literally starving your body and its defending itself from the "famine" it believes youre going through.

If I were you, Id start my own diet. Calcualte your macros, take into account your 4 hours of exercise and (as mentioned by juggernaut) create a calorie deficit on your total to lose a lb a week. Keep fats relatively high (for hormonal balance, this may be your problem), protein high to recover from workouts and enduce muscle repairs and quick acting carbs before your workouts (oats) and slow acting after (sweet potatoes).

[Bean100]

Try cutting out the orange juice, the banana and 1/2c of butternut squash. Do you eat the same thing everyday? Ultimately, unless you have a valid health problem, you simply have to eat less calories. Trade the OJ for tea/coffee/ crystal lite, and the banana for celery if you still want that volume.

Also, if you ever cheat, that could completely erase your deficit.

[Jammer02xd]

Example of what I eat in a day:

Pre-Workout (4:45am):
-1/2 gluten free bagel (190 calories)
-1.5 tbsp organic almond butter (255 calories)
-1/2c freshly squeezed orange juice (56 calories)
Total calories: 501 calories

*1st training session: 6-8am*

Post-Workout (8:45am):
-5.3oz low-fat plain Greek yogurt (80 calories)
-1c. Organic blueberries (80 calories)
-12oz mineral water
Total: 160 calories

* yoga 9:45-10:30*

Lunch (11:30am):
-2/3c quinoa (74 calories)
-1c butternut squash (63 calories)
-5oz chicken breast (210 calories)
-1/2 avocado (160 calories)
Total: 507 calories

*12:30am physical therapy*

Pre-Workout (3:00pm):
-1/2c gluten free oatmeal (150 calories)
-1/2c organic blueberries (80 calories)
total: 230 calories

*2nd training session 4-6:30pm*

Post-workout (6:45pm):
-Mineral water (12oz)
-1/2 banana (45 calories)
-24 almonds (168 calories)
Total: 213 calories

Dinner (7:30pm):
-4oz Atlantic salmon (136 calories)
-1c. Broc****
-1c yellow squash/zucccini
-5.5oz brown rice (167 calories)
Total: 303 calories (I'm not wasting my time with veggies)

8:00 pm epsom salt bath
8:30 light stretching
8:45pm bed

Grand total is 1,914 not including the veggies so assuming everything is right and you're not consuming anything else your intake would be about 2,000 calories. Just like jug said, if you're not losing when you want to then you have to eat less. That's the only way it'll happen.

Further on the topic of adrenal fatigue, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/

[JonLefave]

Probably not the best advice, but I'll let you know what worked for me when I lost a lot of weight.

4:45AM: nothing

8:45AM: black coffee and water

11:35 AM: Salad with no dressing and 1 boiled egg. Sugar free energy drink.

3:00PM: 10-15 almonds

7:30PM Another sugar free energy drink and exercise

9:00 broiled salmon/cod/chicken breast, salad/soup and water. Sometimes a glass of wine/couple of cookies.

I only exercised for an hour a day, and the weight melted off. Somehow the energy drinks didn't mess up my sleep, but everyone is different.

So.... IF.

And no, don't suggest to people who have been diagnosed with adrenal fatigue by their doctor to drink energy drinks, lol.

But yes, eating almost nothing every day will net you weight loss.

[JonLefave]

To add to the thread -- OP is probably over-estimating calories burned via workouts.

[GKC45]

There are a lot of carbs in that diet. Lose the bagels and fruit (also juice). Fit in more protein.