I'm so lost.

steph96 · January 2012

I've been trying to lose weight for 2-3 weeks and I'm starting to doubt everything now. My weight keeps bouncing around and I just feel like crap.

I tried the 30DS. Level 1 was really hard on my knees and I didn't feel like it was well balanced. I enjoyed Level 2, but at this point, my knees can't handle it. The jumping jacks hurt my knees sooooo bad that I can't finish. I had to stop doing it because even though I felt awesome, my knees hurt so bad that I could barely even walk.

I have also been walking and running on the treadmill. I am pretty satisfied that I am able to run longer and longer. I tend to only do about 30 minutes or 2 miles. Is that really long enough to burn off fat? How long should I aim for?

I have been trying to eat healthy. I cut out soda (which is causing horrible headaches that blur my vision and make me nauseous!). Only eat out about once a week now. Try to limit my calories to 1300. Warning TMI: I just feel like crap because I can't poop. I do it maybe once a week and even then, it doesn't seem like it is enough. I'm eating a balanced diet with enough fiber. It's hard to exercise when I'm bloated and miserable because of this.

I really don't understand how many calories I should be eating. According to the MFP BMR calculation, my BMR is 1,596. I'm 5'4.5" and 187 pounds. I sit at a desk for about 4 hours a day and spend the rest of the time walking around campus or sitting in class, so I guess I would call that sedentary. I would like to get down to 145 by this summer. I know it will be tough, but I have to have huge goals in order to accomplish much. How many calories should I be eating?

Sorry this is so long. I just feel like once I can start feeling better, I will be able to work out on a more regular basis.

Pburke2010 · January 2012

It sounds like your diet isn't completely rounded. I'm not an expert on that, so I won't say much.

You're pushing yourself WAY too hard if you can't finish jumping jacks. If you're going from not working out to working out really hard, your body won't be able to handle it. You're putting yourself at risk for an injury, and then you really won't be able to do much at all.

Running on the treadmill can negatively impact your knees as well. I've had knee injuries since I was 12, and surgery. I had to start out running 5 minutes on a treadmill and build myself up gradually and slowly so that I don't hurt my knee on it.

I also cut out soda, but you're going through caffeine withdrawal. While it will end eventually, it will SUCK. do it gradually if you can. If you get a headache that bad, then drink some caffeine, whether tea, soda, something. Going through withdrawal gets worse before its gets better. I used to drink 3-4 cans of soda a day, and I would gradually ween myself off. Now I don't NEED any, but I can have one or two without getting addicted again. Remember- you can get addicted to caffeine.

Also 2-3 weeks is not a long time. You're only supposed to lose 1-2lbs a week, and since you're feeling so bad physically, it's going to be hard to lose that weight. Take things slowly and it will happen.

J&K10910 · January 2012

Try adding more water. That should help, uh....move things along, if you will.

entropicbeauty · January 2012

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_im-lost?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:931dde54-0237-461f-9292-03dc2489e43cPost:5e4e4dbb-0a7b-4687-a80e-e2987816f9a4">I'm so lost.</a>:
[QUOTE]I've been trying to lose weight for 2-3 weeks and I'm starting to doubt everything now. My weight keeps bouncing around and I just feel like crap. I tried the 30DS. Level 1 was really hard on my knees and I didn't feel like it was well balanced. I enjoyed Level 2, but at this point, my knees can't handle it. The jumping jacks hurt my knees sooooo bad that I can't finish. I had to stop doing it because even though I felt awesome, my knees hurt so bad that I could barely even walk. I have also been walking and running on the treadmill. I am pretty satisfied that I am able to run longer and longer. I tend to only do about 30 minutes or 2 miles. Is that really long enough to burn off fat? How long should I aim for? I have been trying to eat healthy. I cut out soda (which is causing horrible headaches that blur my vision and make me nauseous!). <strong> Only eat out about once a week now.</strong> Try to limit my calories to 1300. Warning TMI: I just feel like crap because I can't poop. I do it maybe once a week and even then, it doesn't seem like it is enough. I'm eating a balanced diet with enough fiber. It's hard to exercise when I'm bloated and miserable because of this. I really don't understand how many calories I should be eating. According to the MFP BMR calculation, my BMR is 1,596. I'm 5'4.5" and 187 pounds. I sit at a desk for about 4 hours a day and spend the rest of the time walking around campus or sitting in class, so I guess I would call that sedentary. I would like to get down to 145 by this summer. I know it will be tough, but I have to have huge goals in order to accomplish much. How many calories should I be eating? Sorry this is so long. I just feel like once I can start feeling better, I will be able to work out on a more regular basis.
Posted by steph96[/QUOTE]

I hope this means you only drink soda once a week - eating only once a week would be problematic....

In the scheme of things 2-3 weeks of exercising may not yield many results, you really have to stick with it. I didn't start seeing results till I was 2 months into my new workout routine and healthier diet. Don't get discouraged, just stick with it.

As for fiber, you may THINK you're getting enough fiber, but that is not necessarily true - you can always add a fiber supplement like BeneFiber to your beverages to get a little bit extra.

Alternatively, it's possible your body needs more fuel and that's why you're backed up, because you're not eating enough (if MFP tells you you can have 1,300 calories a day, you eat those calories then exercise off 600 of the calories, you need to EAT another 600 calories to get "back up to" 1,300)

Lobsters25 · January 2012

Oh how I remember those days when I started.

Drink as much water as you can. Also, you may have an issue with fiber. I tried to up my fiber when I started dieting only to never have to go to the restroom. I went to my gastro guy and he ran a few tests and found out that my body cannot process fiber normally, which is not overly-rare. Try low fiber and lots of protein.

Also, how are you eating your 1300 calories? Big meals or lots of small snacks? A breakdown of meals could probably help us find some fixes.

Cardio with bad knees is rough, and something which which I am very familiar. I have no cartilage behind one of my kneecaps, so all running and squatting means I'm going bone-on-bone. It's rough.
Switch some days to biking, and no matter whether you're biking or walking, try intervals. If you can go for 30 minutes or 2 miles, that is great! Just try something like 1 minute walking, then 45 seconds at a very fast run. This requires your body to work more than if it were simply jogging. On my weight days, which are ESSENTIAL, limit yourself to two knee-straining exercises (like two types of squats one day, and one squat exercise and one lunge exercise another day).

[Deleted User] · January 2012

It sounds really weird that jumping jacks are hurting your knees, but you are able to run for 30 min on the treadmill without your knees hurting. Are you sure it's not the running that is hurting your knees? I have weak knees (always have ever since I was a kid), so when I started running it was really hard on me. I actually got to the point where my left knee would periodically "give out" on me. It was weird...it mostly happened with high heels, but my knee would all of a sudden just let go and I would almost fall. Crazy since I'm only 29! I started researching it and found that the "natural running" method (also sometimes called Pose method) is supposed to be better for your knees and other joints when running. Basically, you make sure your foot is hitting the ground toe/front first. Almost like you are running on your tip toes, just not that exaggerated. I got a pair of Newton beginner running shoes to help learn the method. Once I started running this way, my knee pain COMPLETELY went away! It was the best thing I ever did for my body. I feel like this could work with jumping jacks too. Make sure you are doing jumping jacks up on your toes. Your body is designed to take impact this way. It will hurt your calfs for a while because it really works on them, but after a week or two, they will get stronger.

As for not seeing results yet, I have to say I'm right there with you! I am on day 20 of the 30DS and have not lost any inches or weight!

I started tracking my calories (even though I really hated the idea of doing that) and I found that I was eating a LOT more than I thought! Calories add up soooo quick. It's crazy. I am using the fitnessPal app on iphone to help me track my calories and workouts. I've only been doing it for 2 days, but I can notice a difference already. I think a week like this will definitely produce some results. I've always heard getting in shape is 80% diet and 20% exercies...thought it was crazy, but now I'm starting to think it's really true!

Good luck and hang in there!

mbody · January 2012

I'd start by evaluating your diet. It might not be as healthy as you think. Eat whole grains, lean protein, plenty of veggies and fruit. Fruit can help with your TMI issue. Cut out processed foods as well. If your having bad caffeine withdrawals, try a cup of tea instead. It's healthier than pop.

If you're having knee issues, I'd stay away from running. That can exemplify the problem. Use lower impact cardio, like the an elliptical or bike. As far burning more fat, try using intervals. Google some HIIT (high intensity interval training) workouts- although you might need to modify them for knee issues. Even with the modification, it will still be beneficial. Add more strength training to your regimen. Or do a combo of cardio and strength training- example, 2-3 minute elliptical then 15 reps shoulder press.

Stick with it- it takes time. Good Luck!

ellentravis · January 2012

Hey, there,

When I was eating 1300 a day, I had your bowel issues too. Hydration was a problem, but I think starvation was too. Up your calories a couple hundred a day. I'm saying this not because I'm an expert, but because it's not going to make you gain weight to do so, and you may see a relief in those issues. But definitely drink -- water, water, water!!

spalihena · January 2012

I am just starting out too and it is hard... I have bad knees too and the elliptical just feels better for me, so does spinning...
As for the lack of movement - try a probiotic suppliment, or kefir (which tastes amazing!) I also find adding a spoonful of milled flaxseed to my yoghurt in the morning really helps things along too.

dogsandfrogs · January 2012

I also have issues with my knees (major track and field related injury, I won't get into it...). I've gotten around it by using elliptical machines, since I can get the running motion without the pounding aspect of running on a treadmill or outside. I definitely recommend those. You'll also do yourself more good walking on a treadmill at a faster than walking pace on an incline than you will running on no incline (aim for the same distance), ESPECIALLY if your knees are an issue.

You'll also want to be careful about your calorie intake. Dipping too low can actually cause your body to retain weight because it goes into "starvation mode", and will start holding onto calories/fat because it thinks it needs to ration it out. Try sticking closer to 1500 for a while, and definitely up your water intake. I try to go through at least 48 ounces a day (not including what I drink at the gym), and I keep track of it by just making sure I down 2 of my reusable water bottle each day.

I got the terrible headaches when I cut out soda too. It is a caffiene withdrawl, and it will pass, but it definitely sucks. As PP have pointed out, if its truly unbearable you can try to ween yourself off of it by having a little tea or coffee. That will at least get you the caffiene fix without adding the extra carbonation and what not.

Keep in mind that it will take a while for diet and exercise changes to start showing up. My parents and I both started a diet change and working out at the same time, and it took me about 3 weeks to start seeing any change, but it took them 6 weeks before any weight started coming. Also keep in mind that safe weight loss is about 2 pounds a week.

I know it's hard, but establishing the habits and getting started is the most difficult part. If you can push yourself through this initial hill, you'll be golden!

mbaete · January 2012

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_im-lost?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:931dde54-0237-461f-9292-03dc2489e43cPost:9e8becb1-2a38-4dd3-b8cf-6975ef7ee246">Re: I'm so lost.</a>:
[QUOTE]In Response to I'm so lost. : <strong>I hope this means you only drink soda once a week - eating only once a week would be problematic....</strong>Posted by entropicbeauty[/QUOTE]

I read it this way too, but I re-read it, and I think she was referring to eating out.

mhurst86 · January 2012

" I only eat out once a week" its clear she means she only eat OUT, as in, away from home once a week.

I dont think 1300 cals is too low, but you are probably having to much salt (most of us do!) and that can cause a host of issues. I would be drinking at least 90 oz of water a day. You are sweating off some of it, and your system needs to be properly hydrated to work. If I were you I would be doing some interval training, rather than slow cardio on the treadmil. I get my workout done in about 20 mins, but have longer after calorie burn, and 20 is easy enough for your knees. Message me if you want the workout! A good diet is the best thing you can do for yourself though! Eat whole grains, more vegtables and fruit, and lean protien like turkey, greek yogurt and tofo!

calliopeia2013 · January 2012

30DS is not recommended for people with knee problems- I think the biggest complaint I've seen about that program is that people have suffered knee injuries doing it. Let your knees heal up, do low-impact cardio (biking, swimming, ellipticals) for now, and then work your way up to running and maybe another, less knee-intensive, workout series.

Agree with PP who suggested switching from soda to tea; those headaches sound like really severe caffeine withdrawal. How many sodas did you drink a day before? It sounds like going cold turkey on caffeine may not be a healthy decision for you. Figure out how much caffeine you were consuming per day with the sodas, and then try and match it in healthier alternatives (tea especially, and maybe some coffee), and then slowly wean yourself off.

As for the diet stuff, you may want to talk to a doctor/nutritionist. There are also a couple things you can try that might help first, which PPs have mentioned- up your water intake, consider a fiber supplement (not just for old people!), and upping your caloric intake a little bit.

steph96 · January 2012

My knees are weird. The treadmill really doesn't bother my knees. The big movements of the elliptical hurt my knees. The outward motion of the jumping jacks kills my knee. I tore the inner ligament and I just don't think it's able to withstand the outer motions of the jumping jacks. I went back to my doctor and the MRI said that my ligament is completely healed. The doctor was no help on why I still experience pain with it.

For my meals, I usually have about 200 calories for breakfast. Then I have lunch a few hours later and that is usually about 300-400 calories. I have a snack when I get home and that's usually about 100-200 calories. Dinner is usually 400-500 calories. Then I eat the rest of my calories as a snack. I have been eating a lot of yogurt and fruits. I drink at least 8 glasses of water. According to MFP, I'm always under on my sodium and sometimes I don't get enough protein (I really don't like eating much meat). Other than that, I'm usually doing pretty good on my other nutrients.

eggy12 · January 2012

Hi steph96!

I know you said you are starting a new program and trying to lose weight--and that is awesome! However, did you find out how much you were eating BEFORE the program? If you cut down to 1300 calories after eating something more like 2000 or 2500 calories, you may have just cut back too much too soon. Especially if the program says your BMR is closer to 1500 calories--this should be the number of calories your body uses just to survive (not including exercise). Try sticking with a consistent 1600 calories or just cutting back 500 calories from what you normally ate before you started dieting. Make sure you include veggies!

The same issue can cause problems with the exercise--going from nothing to running half an hour every day will stress your body. I know the goal is to lose weight, but be nice to your body and it will be nice back. Plus, if you are not eating enough your body doesn't have the energy to do exercise and improve. Give yourself time, and be consistent.

Lobsters25 · January 2012

Try moving those snacks to earlier in the day, rather than after dinner. Also, try having a bigger breakfast with more protein. Eggs and milk are loaded with protein and a nice alternative to meat, since you aren't a big fan.

I'm so lost.

Re: I'm so lost.

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