NEED ADVISE

Spinning like hell..... following Low calorie diet RDI allowable for my weight but still NO WEIGHT LOSS 14 days. Any advise what else I should try?

Hello and welcome to fatsecret, Marie. First off, I would encourage you to keep at things. Fourteen days is not a lot of time and not losing a significant amount of weight in this period is to be expected. I don't know how many calories you're burning per day doing spinning and any other form of exercise, nor do I know how many calories you're consuming. What I can tell you is that there's a general consensus that to lose one pound you must burn 3500 calories. So, if you want to lose a pound per week, this would mean that you need to burn 500 calories per day more than what you're consuming. At this point I would just like to encourage you to keep up with your diet and exercise and hang in there. You may not see the results as soon as you would like to, but if you give it enough time you will see the results you desire. Once again, welcome to fatsecret and best of luck to you!

Here's a resource discussing dieting and exercise myths:
http://well.wvu.edu/articles/10_dieting_myths

Myth #3 discusses the 3500 calorie figure I mentioned, but I think you will find all of the information provided in this resource valuable.

Here are a couple more resources discussing the 3500 calorie figure and some tips for those trying to lose weight:
From MIT - http://web.mit.edu/athletics/sportsmedicine/wcrwtloss.html

From University of Washington - http://www.washington.edu/admin/hr/benefits/wellness/weight.html

On diet, you could either be consuming too many calories or the wrong types of calories. Maybe replace some of your breads/cereals with veggies.

On exercise, I finally dumped cardio and now focus on weights (high intensity). I do 15-20 minutes of circuit training a day, 4 times a week, it has really helped shape my body and lose inches. Now when I do cardio, I do, again, high intensity but I do intervals. Only 20-30 minutes including warmup and cool down, 2 times a week.

Both good tips. Be patient eat more whole foods like fruit vegetables nuts and whole grains like oats and barley. Less processed foods. Strength training and cardio alternate days. You will get there

Both good tips. Be patient eat more whole foods like fruit vegetables nuts and whole grains like oats and barley. Less processed foods. Strength training and cardio alternate days. You will get there

I'd like to also add that you need to feed your body in order to lose weight (my point on quality of food,, not quantity). Controlling insulin levels seems to be the key too. If you eat fruits, sugars, breads/pastas, you spike insulin levels which adds more fat to your body (any excess glycogen gets stored as fat and that fat is what's hard to burn off). Try and balance your meals with quality protein in each meal and carbs mainly coming from veggies. Good fats are also important too. If you are eating breads/cereals, try to stick to just a serving (2-3 a day) and make it a high fiber choice.

I had the same problem. Maybe the amount you burn is less than the norm or you are not accurately calculating foods. Its tough to get portion size right sometimes...ie i ate some nachos, but what is a"cup" of nachos? I had to go on 1000 cal below what i burn each day to get 7000 negative each week (2 lbs). Turms out im around 80% Rda...good luck!

Most food items will also provide a mass amount in grams or ounces for one serving. So, if you have a scale to weigh your portions you can weigh out exactly one serving, or calculate what percentage of a serving you're consuming. You can get spring scales or digital scales at a variety of stores like Bed, Bath and Beyond, Target, Walmart, etc. I would recommend a digital scale if you're going to invest in one. They're a little more expensive, but a lot more accurate.