4 weeks in and only 1.5 lbs down
mofuentes34
Posts: 11 Member
I've been tracking and exercising since March 16th. I've stuck to mainly pre-packaged foods to have a more accurate calorie count, I've been working out changing it up from running at the gym, to cycling. I took all my measurements on April 6th and am looking forward to seeing a difference when I measure again on April 20th but at this rate not sure there will be a difference. What am I doing wrong? My diary is open.
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You're eating a lot of fast food. Calorie estimates for fast food are often wrong. The calories can vary wildly depending on the person preparing the food or order. Fast food also has a lot of sodium so you're probably retaining some water.
I also don't see many drinks logged. Are you exclusively drinking water or forgetting to log your drinks?0 -
I have been drinking mostly just water, with a diet coke maybe every other day. I'd rather eat my calories!
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You don't have much to lose, so 1/2 lb per week is a typical rate of loss. Make sure you are logging accurately, read the sticky posts at the top of each forum, and be patient! You are doing great...0
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Sodium seems a little high at times, tho I'm no expert and I know how hard it is to stay under sodium it's in nearly everything prepared/prepackaged. You said you've been drinking mostly water, how much water? Also for your calorie burns are you using any HRM or anything? Your burned calories may be off, and I second mch above who said calorie estimates for food may be wrong, specially if it is a local deli or something that might go by a wonky measuring system. Sometimes I've noticed even bagged foods with say x amount of calories for a 1/2 cup or X amount of grams. And when I measure a half a cup, is it more than the grams listed, or the other way around so I don't know which to go by lol.
Either way don't let 1.5 pounds get you discouraged. 1.5 is a lot! Think about buying a pound of lunchmeat or something
It all adds up eventually! And if you're not weighing your self the same time of day, that can cause fluctuations, also having high sodium a day or two before you weigh can cause it to be higher. Try to weigh weekly, same time of day preferably morning Keep up the great work 0 -
Try having a re-feed day or 2 (increase calories to maintenance or slightly higher, keep protein high but raise carbs). When I usually stall on weight-loss I do this, i'l maybe go up 1kg tops due to increased food mass + water waste the next day but then I'll drop back down the day after when i resume my deficit and my weight-loss continues after that. Also you may possibly have insulin sensitivity issues? Are you taking in the entire spectrum of nutrients? (chances are you're not unless you're supplementing, seeing as most people are largely nutrient deficient). Chromium and Magnesium specifically.0
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Do you use a food scale???0
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No, I try to eat stuff that's pre-packaged to minimize the calorie guess work. If I eat something that I'm unsure of the calories I'll work out extra to off set having chosen a lower/wrong calorie amt. I also choose the higher calorie option food if the exact item isn't listed. I have a scale & will start weighing food0
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Sodium seems a little high at times, tho I'm no expert and I know how hard it is to stay under sodium it's in nearly everything prepared/prepackaged. You said you've been drinking mostly water, how much water? Also for your calorie burns are you using any HRM or anything? Your burned calories may be off, and I second mch above who said calorie estimates for food may be wrong, specially if it is a local deli or something that might go by a wonky measuring system. Sometimes I've noticed even bagged foods with say x amount of calories for a 1/2 cup or X amount of grams. And when I measure a half a cup, is it more than the grams listed, or the other way around so I don't know which to go by
I've been drinking at least 60 oz water per day. I use run keeper to track cycling & outside running & use the calorie loss on the treadmill (after having added my weight, time, etc) Would an item like a fit bit be more accurate in tracking calorie loss?
I also have quite a few days where I'm under my calorie goal intentionally. I'll exercise to make sure there's a deficit & usually don't eat back the calories.0 -
Did you say what your stats are? How tall are you? How much do you weigh? What's your goal weight?0
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mofuentes34 wrote: »No, I try to eat stuff that's pre-packaged to minimize the calorie guess work. If I eat something that I'm unsure of the calories I'll work out extra to off set having chosen a lower/wrong calorie amt. I also choose the higher calorie option food if the exact item isn't listed. I have a scale & will start weighing food
Start using a food scale and weigh as much as you can and log everything into mfp...
Do you eat back 100 % of exercise calories?0 -
As other's have said it's likely sodium related but 1/2 lb per week not bad at all...keep up the great work
Why not try to prepare more of your own meals, it will save you money and sodium/extra cals. E.gThe difference between a shop bought sandwich and a home made one is a much less, that applies to lots of meals I've found in general0 -
Try having a re-feed day or 2 (increase calories to maintenance or slightly higher, keep protein high but raise carbs). When I usually stall on weight-loss I do this, i'l maybe go up 1kg tops due to increased food mass + water waste the next day but then I'll drop back down the day after when i resume my deficit and my weight-loss continues after that. Also you may possibly have insulin sensitivity issues? Are you taking in the entire spectrum of nutrients? (chances are you're not unless you're supplementing, seeing as most people are largely nutrient deficient). Chromium and Magnesium specifically.
If ops logging is not accurate a refeed day is not going to do anything...0 -
Sabine_Stroehm wrote: »Did you say what your stats are? How tall are you? How much do you weigh? What's your goal weight?
I'm 5'1" 134lbs, I'd like to be 115-120 (depends on how I look once I start losing). I'm Latina, big booty (hoping to keep most of it! LOL) Measurements are in MFP (can y'all see them?)0 -
mofuentes34 wrote: »I've been tracking and exercising since March 16th. I've stuck to mainly pre-packaged foods to have a more accurate calorie count, I've been working out changing it up from running at the gym, to cycling. I took all my measurements on April 6th and am looking forward to seeing a difference when I measure again on April 20th but at this rate not sure there will be a difference. What am I doing wrong? My diary is open.
Well this is one reason i recommend taking measurement more frequently. It's very possible when you took your first measurements you took them at the best possible time. Where your measurements would be at their lowest. When you retook your measurements it's very possible you took them at the worst possible time.
For example weight measurements for 2 weeks.
week 1
164 Mon.
162 Tue.
165 Wed.
164 Thu.
161 Fri.
159 Sat.
160 Sun.
week 2
158 Mon.
159 Tue.
161 Wed.
162 Thu.
160 Fri.
156 Sat.
160 Sun.
If I weighed only on sunday week 1 I would be at 160lbs. If I weighed in again next week on Sunday, what are my results? No weight loss, what if I weighed in on Wednesday of week 2? I gained 1lbs.
Example of weighing at the worst possible times.
What if I weighed in on Saturated week 1 (159lbs) and i weighed in again on Thursday(162lbs) I gained 3lbs.
I weigh myself 1st thing every morning as a reminder to stay on track that day. It's just been a little disheartening to not see a bigger drop on the scale. I'm going to keep it up and do better on tracking/measuring the food and hope it helps.0 -
mofuentes34 wrote: »No, I try to eat stuff that's pre-packaged to minimize the calorie guess work. If I eat something that I'm unsure of the calories I'll work out extra to off set having chosen a lower/wrong calorie amt. I also choose the higher calorie option food if the exact item isn't listed. I have a scale & will start weighing food
Start using a food scale and weigh as much as you can and log everything into mfp...
Do you eat back 100 % of exercise calories?
No, I usually don't eat them back but noticed on Thursday I was so hungry so ate a little bit closer to the allotted calories, and at some of the ones "earned" from exercising.0 -
mofuentes34 wrote: »I've been tracking and exercising since March 16th. I've stuck to mainly pre-packaged foods to have a more accurate calorie count, I've been working out changing it up from running at the gym, to cycling. I took all my measurements on April 6th and am looking forward to seeing a difference when I measure again on April 20th but at this rate not sure there will be a difference. What am I doing wrong? My diary is open.
That's nearly half a pound a week for your first four weeks, which is good. Took me six weeks to officially lose a pound.0 -
mofuentes34 wrote: »Sabine_Stroehm wrote: »Did you say what your stats are? How tall are you? How much do you weigh? What's your goal weight?
I'm 5'1" 134lbs, I'd like to be 115-120 (depends on how I look once I start losing). I'm Latina, big booty (hoping to keep most of it! LOL) Measurements are in MFP (can y'all see them?)
Sounds like your weight loss is fine then. Keep it up.0 -
Fellow 5'1" woman here. I know it seems really slow and can feel frustrating, but 1.5lbs in 4 weeks is actually pretty much right on track for us shorties trying to lose those stubborn last few pounds. You can expect to average about 0.5-0.7lbs/week from here on out, probably no more or else you'd be creating a deficit that's too extreme for your calories. So yep, it's SLOW.
Also, weight fluctuates normally within a few pound range at different times of day, week or month. Hormones, water retention, you name it... your 1.5lb loss could actually be anywhere from a 5lb loss to a 1-2lb gain, or somewhere in between.
The only way to know is to keep logging, tracking and plotting those data points and assess based on your overall trend.0 -
Get a food scale. Remember, if exercise is new, you will retain water that can mask loss. A lot of processed foods means a lot of sodium (water retention).0
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I am questioning whether or not your logging is completely accurate.
I see things like oatmeal (but are you making it with water and no additives?), tacos (with no sauces?), foods (no condiments), no drinks, etc.
Are you logging everything?
In any case, you don't have very much to lose:
1,295 calories/day is your BMR roughly
and if you're sedentary you maintain on 15-1600 calories a day.
You are eating roughly 1,200 calories.
So it makes sense that you've lost about .5 pounds per week.0 -
A lot of people think that pre-packaged foods are a more accurate way to track calories and nutrients, yet they are often times loaded with sodium and don't give you any skills for when you have to prepare your own meals. If you can make your own protein smoothies, you decide every ingredient. No additives or chemicals. Make your own soups, you control the calories, the fat, the sodium.
You can be in charge of your weight loss. Dust off your food scale, weigh in grams and log religiously. It works!0 -
Fellow 5'1" woman here. I know it seems really slow and can feel frustrating, but 1.5lbs in 4 weeks is actually pretty much right on track for us shorties trying to lose those stubborn last few pounds. You can expect to average about 0.5-0.7lbs/week from here on out, probably no more or else you'd be creating a deficit that's too extreme for your calories. So yep, it's SLOW.
Also, weight fluctuates normally within a few pound range at different times of day, week or month. Hormones, water retention, you name it... your 1.5lb loss could actually be anywhere from a 5lb loss to a 1-2lb gain, or somewhere in between.
The only way to know is to keep logging, tracking and plotting those data points and assess based on your overall trend.
SLOW is right! Good luck to you too 0 -
Liftng4Lis wrote: »Get a food scale. Remember, if exercise is new, you will retain water that can mask loss. A lot of processed foods means a lot of sodium (water retention).
Since y'all mentioned the sodium, I did look at the charts and you're right, the sodium levels are high. I am going to try to eat healthier items. I've been figuring as long as I was under my calorie count the quality of food was 2nd priority, I'll need to change that up and hopefully that helps too.0 -
rainbowbow wrote: »I am questioning whether or not your logging is completely accurate.
I see things like oatmeal (but are you making it with water and no additives?), tacos (with no sauces?), foods (no condiments), no drinks, etc.
Are you logging everything?
In any case, you don't have very much to lose:
1,295 calories/day is your BMR roughly
and if you're sedentary you maintain on 15-1600 calories a day.
You are eating roughly 1,200 calories.
So it makes sense that you've lost about .5 pounds per week.
Yes, prepackaged oatmeal with water, nothing added. I'm a picky eater so keep the food pretty basic. The drinks have all been water with an occasional diet coke. I usually don't drink anything else, not even the milk in my cereal (I don't like milk), but I still count the milk calories.0 -
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mofuentes34 wrote: »Since y'all mentioned the sodium, I did look at the charts and you're right, the sodium levels are high. I am going to try to eat healthier items. I've been figuring as long as I was under my calorie count the quality of food was 2nd priority, I'll need to change that up and hopefully that helps too.
That's only true if you're already eating a decently nutritious, balanced diet. It's fine to have fast food, snacks or "junk" food mixed in there. But if that's all you're eating, then your body's gonna protest because you're not giving it what it needs.
It's like, say, splurging on an expensive pair of shoes (if you're into shoes; if not, substitute something else frivolous and fun). It's fine if you've already paid your rent and heat and bills and have the cash left over. But if you don't, and you're buying shoes instead of paying rent, you're gonna be in trouble.
Try to add some fruits and veggies, whole grains and home-cooked foods to the mix. That doesn't mean forever giving up your packaged favourites or high-sodium treats. It just means eating them less frequently, and making sure you are hitting your nutrient targets.0
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