calies in vs calories out having a hard time balancing

I quit tracking towards the end of last year, and damn I gained back 10 pounds. Now I'm having those feelings of failure associated with previous weight gain.

I seem to be having a hard time balancing calories in vs. calories out and exercise. I either don't have enough energy for my workouts (not eating enough), or I am eating so much that I'm gaining weight and not working out enough. I can't seem to find that balance.

I have started tracking again, but the scale doesn't seem to be moving yet.  I would like to lose that 10 pounds again plus another 10 and get down to a racing weight.

It's weird, 1000-1200 calories doesn't feel like enough, I'm tired, especially my legs.
1500-1800 calories and I seem to be gaining weight (which doesn't seem right to me)  I should still be losing weight with those calories.

Suggestions, how do you dial it in?

Scott

Seht

If you are exercising regularly, the 1500-1800 calries may be necessary to overcome fatigue if they are good calories (protein, complex carbs etc, and a toucho f fats to keep things moving :O).)  A little wieght gain may be the result of your exercising. 

At my lowest weight post-op I quickly picked up 10 pounds when I increase my running distance and days of work,...but my waist got smaller.  So I am an advocate of the waistline (and other measurements) over the scales for monitoring success of my maintenance and progress.

Note I also found that I upped my protein from 60-120 to 180-200 gms a day helped fatigue and recovery.  As I got to beyond 10K, I found it helpful to increase carbs before workout and protein after for recovery.  I also found over the counter potassium supplement aided me overcomng dizziness and leg weakness ( I have gone from 1 to 3 a day).  

As my distance picked up when training for my first 10K I had some recurring fatigue that wouldn't seem to go away.  First I upped my B-12 intake and that helped but wasn't the answer.  I learned what the real problem was;  I needed more iron.  My RNY surgeon's nutritionist recommended I go from reg multivitamin with 18 mg iron to a prenatal that has 28.  That progressed to taking 2 prenatal vitamins and that did the trick on the fatigue for me.  That was about my 8 month mark and I still take them at 4 yrs out.  I upped my B-12 from 500 to 1000 mg a day and that make a noticeable difference.  I use the subinguals and get all my stuff (vitamins, supplements, and protein bars and powder) from Walmart because I'm cheap and they work for me.

You will be successful as long as you are honest with yourself; eating smart, exercising and getting your water. 

Don't get discouraged,...it isn't always fun doing what we should but it is always worth it.  It is a way of life.  If I stop doing what I learned post-op and digrest to my old habits,.. the weight comes back just like before.  I don't wever want to go back that way.

You have come a long way and had good success, tie a knot in the end of your rope and hang in there!  

Scott,
I just joined a group on OH it is for those of us who want to drop 10 pounds of regain. I need to lose more than 10 but joined anyway. Here is the link if you are interested;
http://www.obesityhelp.com/group/Drop10410

I feel the same way as you decribed. If my calories are under 1400 on days I exercise I am feeling shaky and yucky by the end of the day but am not losing on my 16-1800 calories.
Mary

Thanks, I'll check it out!

Scott

Bro,

   You just had surgery and are recovering! Give yourself a break.. There is recovery and excess fluids floating around so don't worry about it too much until you can get back into your full blown regimen. Give me an idea of what your typical day is like... list everything if you would...(Food)

I had gained those 10 pounds back before the surgery.
I just started tracking again yesterday, so I'll have a little bit to go on in a couple days.

I really think it was a combination of poor eating during the holidays, and not being really sure of my balance.  Making sure i have enough to work out with and still not be gaining fat.

I'm pretty sure it's fat, because my pants are fitting tighter.  So the bulge is at the waist line.

This was my last full week of working out

*click to COPY "checked" PLANNED workouts to LOG

Date   PLAN Description  12/21   Swim 2500.0 WU: 500 free, 3x100 RLCS on 30sr, 200 kick. MS: 5x200 on 30 sr as 1 free/1pull. 5x100 as10sr as 1 easy/ 1 fast. CD: 300 as 150 free/150 pull. 12/22   Bike 60min  WU: 10 min easy, 4x 30 sec SLD, MS: 5x 3 min at hr#3low/ 1 min easy, 5x 2 min at Hr#3high/ 1 min easy, 5x 1 min at Hr#4/ 1 min easy- all in aero bars at 85-95 rpm, Cool-down: 10 min easy.   Run 30min  20-30 minutes after your ride.   12/23   Weights 45min  Total body workout   Swim 2300.0 yd WU: 600 free, 3x100 RLCS on 30sr, 200 kick. MS: Step test. 7x100 on 45sr. Descend 1-7. 500 free every 4th 25 fast. CD: 300 as 150 free/150 pull.   12/24   Run 45min  45 minute tempo run. Stay focused, stay fast. Pretend like your running a 10k.   Bike 30min  OPTIONAL easy ride of 30 minutes.   12/25   Rest Complete rest day. Take this day OFF!!!! 12/26   Bike 02hr 00min  120 minutes in hr low 2.   Run 20min  15-20 minutes.   12/27     Run 60min  Long run.   Weights 45min  Total body workout

Scott

Do you have your food logged, or an idea of what you have been eating in a day?

Meals

Meal

Item Brand

Item Name

Calories

Sugars

Carbs

Fats

Protein

Cholesterol

Sodium

Dietary Fiber

Your Servings

Your Total Calories

breakfast

Knudsen

Lowfat Cottage Cheese 2%

100

4g

4g

2.5g

14g

15mg

390mg

0g

2

200

breakfast

Nature's Path Organic Cereal

Pumpkin Flax Plus Granola

260

10g

37g

10g

6g

0mg

45mg

5g

0.33

85.8

dinner

Apple - Carrot muffins

146

12.3604

28.0433

3.1097

3.9889

22.21

103.2048

3.7506

1

146

dinner

Orange Roughy

200

1.2g

4.85g

3.1g

19.7g

68mg

538mg

.35g

0.5

100

dinner

shrimp

80

0g

0g

1g

18g

165mg

190mg

0g

0.75

60

dinner

Steamed Whole Dungeness Crab

140

1.2g

1.6g

28.3g

97mg

480mg

0.5

70

evening snack

Pacific Gold (Costco)

Beef Jerky - Original

70

6g

9g

1g

9g

10mg

480mg

1

70

lunch

Flaxseed, Ground

74

0.2g

4g

6g

2.6g

0mg

4mg

3.8g

1

74

lunch

Egg Beaters

30

1g

1g

0g

6g

0mg

115mg

0g

3

90

lunch

Ham

Ham

90

0g

2.5g

16g

150mg

970mg

0.75

67.5

post-workout

Costco

Edamame Dry Roasted

130

1g

10g

4g

14g

0mg

150mg

8g

1

130

spread through the day I use instead of milk or creamer in my coffee

Pure Protein Shake Light

100

1g

4g

.5g

21g

10mg

180mg

2g

1

100

Fitness

Exercise Done

Minutes

Calories Burned

Heart Rate

Distance

Treadmill - level @ 5 mph

36

452

0

3.00 miles

Bicycling - stationary, light

50

401

0

15.00 miles

Totals:

Calories

Sugars

Carbohydrates

Fat

Protein

Cholesterol

Sodium

Dietary Fiber

1193.3

35.46

81.28

27.88

148.07

390.96

3,436.05

19.38

Calories Allowed

1,500.00

Calories Consumed

1,193.30

Calories Burned

853

Net Calories

340.3

This is just my opinion:

You are not eating enough! I would guess your BMR is probably 2200 Calories +/- a little. I also think for an endurance athlete, your carbs are WAY low! I read an interesting article about endurance athletes and carbs needed in the off-season. One plan called for me to have 900-1000G of carbs a day, which is tough with my pouch. On this day's example you give, you had less than 100. I also don't think you are getting enough fats. You should try to add olive oil to everything you can, and eat some almonds, walnuts, and cashews, or avocados or salmon for these good fats.

This explains to me why you do not have the energy you need. When we do not give our body enough fuel, it holds on to what it has (FAT) for the energy it needs, thus SLOWING down our metabolism. Just my 2 cents...

I think you should stop considering yourself just a post-op patient and start thinking of yourself as an athlete. To put it into perspective, your carbohydrate intake was the equivalent of 3 Gels, for the whole day! Try to get your carbs primarily from fruits and veggies, coupled with complex carbs and you will feel way better and will more than likely perform better...