Counting calories and exercising/ with no results! HELP!

135mad

I am new to MFP, but not to exercising and watching my diet. Thought I would try this in hopes to get some encouragement and advise. Doing cross fit 4 times a week for 5 months now, with no results in my weight or inches! All of my friends are seeing results. I weigh 155, 5'5" and have been keeping my calories at 1700 a day. What else can I do?

diannethegeek

If you've been counting calories for 5 months and honestly sticking to your calorie goal without a loss then either your calorie goal is too high or you need to see a doctor to rule out any health conditions.

queenliz99

Perhaps you are eating more than you think

135mad

I have the app on my phone and log it in after each meal and snack, I had nodules removed from my thyroid a few years ago, but had blood work done and all came back normal. Lost 20 lbs on WW in 2010 but that didn't work either. So thought I would try cross fit and MFP with no results still...I have also talked with a dietitian and she is the one that suggested 1700 calories.

queenliz99

ww didn't work out because you gained your loss back? My next thought is maybe your calorie goal is too high. Drop it to 1500 a day and see if that helps.

135mad

I gained 10 lbs of the 20 back, and would be happy to lose 15lbs. I had been doing 1400-1500 calories for 3 months, and lost nothing! The dietitian says that wasn't enough with doing cross fit too.

queenliz99

How do you know how many calories you are burning in cross fit? I know for me I was always over estimating my calorie burn and never losing a pound. I was frustrated for sure. Until I stopped doing the incorrect estimating and dialed in my food intake(accurate logging of calories) did I finally lose some weight.

135mad

I was told by the dietitian to use circuit training to count the calories I burn during cross fit.

queenliz99

so approximately 550 an hour per your height. At least that is what MFP has in their database. As I understand it, MFP estimate is always on the high side. A lot of people don't eat back all the calories but about 75% of them to be safe.

PikaKnight

Could you open your diary?

Are you logging everything you eat and drink? Have you been consistent?

Do you use a food scale to weigh everything out?

How are you calculating your burns?

ana3067

You are eating more than you think, and/or not burning as much as you think. I.e. if you log 40 minutes vigorous rowing but you really only did light intensity... obviously lying to yourself about how intense you were isn't helpful. Or you do not weigh your food and thus are eating way more than you think.

If you could open up your diary it would make helping you a lot easier so we can see how you are logging and see if there are any errors (e.g. you say you ate a chicken breast but you are logging it raw instead of cooked even though you measured it cooked)

999tigger

Are you weighing your food?

jenilla1

ana3067 wrote: »

You are eating more than you think, and/or not burning as much as you think. I.e. if you log 40 minutes vigorous rowing but you really only did light intensity... obviously lying to yourself about how intense you were isn't helpful. Or you do not weigh your food and thus are eating way more than you think.

If you could open up your diary it would make helping you a lot easier so we can see how you are logging and see if there are any errors (e.g. you say you ate a chicken breast but you are logging it raw instead of cooked even though you measured it cooked)

yup

MKEgal

melinda9236 wrote:

Doing cross fit 4 times a week for 5 months now, with no results in my weight or inches! All of my friends are seeing results. I weigh 155, 5'5" and have been keeping my calories at 1700 a day. What else can I do?

A most helpful thread:
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants


Going by BMI, at your height a healthy weight range is 115 - 145.
http://www.shapeup.org/bmi/bmi6.pdf
So you have 10 lb to lose, and it's going to go slowly.

My doctor & dietician told me to eat 10x my healthy goal weight in calories. For you, that would be 1200 - 1450 per day. Ignore exercise calories. They're a bonus. Just eat at your total calorie goal.

Once you get to goal, nudge the calories up until you stop losing weight. Harvard Med School says that should be about 15 cal / lb if you're exercising 30 min per day.
http://www.health.harvard.edu/healthbeat/HB_web/calorie-counting-made-easy.htm


"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html


Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

Exercise basics
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-exercise-667080

Sleep enough
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-27-sleep-weight-control-690492

Eating higher protein & lower carbs leads to more weight loss
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-09-high-protein-diet-685553
Try 45% carbs, 20% fat, 35% protein

Eat about half your calories for breakfast (see the last half of this post for the studies)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-10-some-studies-about-weight-loss-667818

Motivation & encouragement (explained in blog post)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-07-24-motivation-encouragement-680938

135mad

I will open my diary if I can figure out how to, but have only been logging for about a week with MFP. Been using the Lose It app.

queenliz99

Under settings then diary settings. change from private to public at bottom of page

135mad

Did that.

Momjogger

Sorry you are discouraged, but you are so close to a "normal" weight and I am sure you are feeling the positive results from working out. It will be slow. Try reducing your calorie intake by 100 a day and see what happens.

135mad

I will try that again, I really don't know what else to do at this point.

queenliz99

Your calorie goal may be a little high. Like above poster said try dropping the amount by 100 calories. Do this for a month. See if that makes a difference.

queenliz99

One more thing, you posted in "Introduce Yourself" message board. You may get more responses to your question if use "general diet and weightloss help." There are some really smart on this website. Try reposting this question there. Leave your diary open however.

jillybeansalad

Also note that the burn numbers here (or really anywhere) can be greatly exaggerated.

Tbaby1514

What I noticed is that you said your dietitian told you to eat 1700 WITH doing crossfit, You're eating 1700 calories AND back eating more calories.

PikaKnight

Okay, so you've only begun logging all your food? Before that, how were you sure you were eating at 1700 calories?

Here's what I'd suggest you do.

If you are going to follow MFP (which goes by the NEAT Method), then redo your numbers, pick the correct activity and Net the number it gives you (meaning eat the base calories + exercise calories back).

If you want to follow TDEE, then figure out TDEE -20% and eat JUST that number (estimated exercise calories are included in it).

With whichever method you pick, stick with it for 6-8 weeks. If you are still not losing the scale number OR inches, then adjust your numbers - whether decreasing the calories burned because of possible overestimation on MFP's behalf (and this is if you choose to do the NEAT Method) or taking off 50-100 calories from the base number (if you chose to do TDEE -20%). Repeat and reassess/change if needed after another 6-8 weeks. Note that it can take 4-6 weeks for your body to adjust to any changes in calorie intake or exercise changes.

With whatever method you choose, make sure to log everything you eat and drink and do it consistently/everyday.

Also, weigh everything out (or as much as possible) with a food scale. Even your fruits. Don't go by cups, tablespoons, medium sized this or that, individual pieces, etc. Weigh it.

There are pretty big differences and here's a youtube video to demonstrate if you'd like to see it:

https://www.youtube.com/watch?v=JVjWPclrWVY


For more tips and information, check this link out:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

135mad

PikaKnight wrote: »

Okay, so you've only begun logging all your food? Before that, how were you sure you were eating at 1700 calories?

Here's what I'd suggest you do.

If you are going to follow MFP (which goes by the NEAT Method), then redo your numbers, pick the correct activity and Net the number it gives you (meaning eat the base calories + exercise calories back).

If you want to follow TDEE, then figure out TDEE -20% and eat JUST that number (estimated exercise calories are included in it).

With whichever method you pick, stick with it for 6-8 weeks. If you are still not losing the scale number OR inches, then adjust your numbers - whether decreasing the calories burned because of possible overestimation on MFP's behalf (and this is if you choose to do the NEAT Method) or taking off 50-100 calories from the base number (if you chose to do TDEE -20%). Repeat and reassess/change if needed after another 6-8 weeks. Note that it can take 4-6 weeks for your body to adjust to any changes in calorie intake or exercise changes.

With whatever method you choose, make sure to log everything you eat and drink and do it consistently/everyday.

Also, weigh everything out (or as much as possible) with a food scale. Even your fruits. Don't go by cups, tablespoons, medium sized this or that, individual pieces, etc. Weigh it.

There are pretty big differences and here's a youtube video to demonstrate if you'd like to see it:

https://www.youtube.com/watch?v=JVjWPclrWVY


For more tips and information, check this link out:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Thank You, that is some really great information!