CANT LOSE WEIGHT NEED HELP!!

ANT98

I'm 5'6",
150,
18yrs old,
female,
exercise 5 days a week of 3x running and 4 days heavy lifting.
I eat 1600 calories(of quality whole food) (accurately counting) at about 40P/30F/30C.

In the past:
2yrs ago, went 4 months of undereating (800ish calories and 600 calorie burn workouts)
Then I heard you can have a cheat meal of how much of whatever you want, leading to a year of binge eating followed by strict dieting.
I no longer binge, but about 6 months ago, I joined the cross country running team and was in a swimming class eating 1800ish calories-lost all my muscle.
These past 4 months I started a program called body beast (5-6 days heavy lifting) eating below my tdee without any weight loss still. So I started to include 30 min of cardio 3 days. The last phase was considered a cut phase, I was eating 1600 and it's been 2 months without any weight loss still.

I don't want to be spinning my wheels, working my butt off and not be getting any results for the work I put in.

Should I lower calories further?
Should I maintain?
Should I reverse diet?

I will not give up, but I don't know how to lose weight anymore, please help!!!

DeguelloTex

If you went four months eating below TDEE and didn't lose weight, you're wrong about your TDEE.

If you've gone two months eating at 1600 and haven't lost weight, you either need to eat less or talk to your doctor.

abatonfan

First off, how accurate is your logging? Are you weighing everything with a food scale and using accurate entries within MFP? Are you eating all of your exercise calories (many people on MFP only eat back 50-75% because of MFP overestimating calories burned)?

I'm a similar age and height (I'm 15 pounds lighter), but my TDEE while sedentary is around 1700. If you're not accurately logging and/or grossly overestimated your TDEE, it's possible that you could be eating around your maintenance instead of at a deficit.

cajuntank

I would also maybe look and address stress. Cortisol can play a huge role in holding onto weight and based on your posting, you are putting your body through a lot of stress physically and emotionally (I get inferred this by your posting language). Might prove wonders to take a couple of days off and eat at perceived maintenance calories so you can include some "cheat" (not a big fan of that term cheat and notice I used the word some) foods. During that time, you could also dial the activity back to aid in Cortisol reduction and give your body a little breather to recover.

fatblatta

Check out dietdoctor.com

atypicalsmith

You're 18 years old. Yu can do whatever you want to do. My recommendation: Stop overeating, and start walking three or four miles a day.

errollmaclean

abatonfan wrote: »

First off, how accurate is your logging? Are you weighing everything with a food scale and using accurate entries within MFP? Are you eating all of your exercise calories (many people on MFP only eat back 50-75% because of MFP overestimating calories burned)?

I'm a similar age and height (I'm 15 pounds lighter), but my TDEE while sedentary is around 1700. If you're not accurately logging and/or grossly overestimated your TDEE, it's possible that you could be eating around your maintenance instead of at a deficit.

^this

SnuggleSmacks

abatonfan wrote: »

First off, how accurate is your logging? Are you weighing everything with a food scale and using accurate entries within MFP? Are you eating all of your exercise calories (many people on MFP only eat back 50-75% because of MFP overestimating calories burned)?

I'm a similar age and height (I'm 15 pounds lighter), but my TDEE while sedentary is around 1700. If you're not accurately logging and/or grossly overestimated your TDEE, it's possible that you could be eating around your maintenance instead of at a deficit.

This this this.

If you are logging accurately, then go see a doctor. You could have a medical issue such as hypothyroid which is interfering with weight loss.

ANT98

abatonfan wrote: »

First off, how accurate is your logging? Are you weighing everything with a food scale and using accurate entries within MFP? Are you eating all of your exercise calories (many people on MFP only eat back 50-75% because of MFP overestimating calories burned)?

I'm a similar age and height (I'm 15 pounds lighter), but my TDEE while sedentary is around 1700. If you're not accurately logging and/or grossly overestimated your TDEE, it's possible that you could be eating around your maintenance instead of at a deficit.

So would you suggest eating around 1300-1400?

Liftng4Lis

If you're not losing, you're not in a deficit.

lemonlionheart

alexxazt wrote: »

abatonfan wrote: »

First off, how accurate is your logging? Are you weighing everything with a food scale and using accurate entries within MFP? Are you eating all of your exercise calories (many people on MFP only eat back 50-75% because of MFP overestimating calories burned)?

I'm a similar age and height (I'm 15 pounds lighter), but my TDEE while sedentary is around 1700. If you're not accurately logging and/or grossly overestimated your TDEE, it's possible that you could be eating around your maintenance instead of at a deficit.

So would you suggest eating around 1300-1400?

What did MFP tell you to eat when you put in your height, weight, and activity level?

Do you eat back exercise calories?

And, once again, do you weigh everything using a food scale?

ANT98

So would you suggest eating around 1300-1400?[/quote]

What did MFP tell you to eat when you put in your height, weight, and activity level?

Do you eat back exercise calories?

And, once again, do you weigh everything using a food scale?[/quote]


Would I put lightly active or active if I burn about 300-400 cals?
At active: 1630 (1.5lbs) to 1880 (1lb)
Lightly active; 1330 (1.5pbs) to 1580 (1lb)
No I don't eat exercise cals back
Yes

abatonfan

alexxazt wrote:

Would I put lightly active or active if I burn about 300-400 cals?
At active: 1630 (1.5lbs) to 1880 (1lb)
Lightly active; 1330 (1.5pbs) to 1580 (1lb)
No I don't eat exercise cals back
Yes

You only have 15 more pounds to lose, and you're already at a healthy BMI. If you're shooting for a 1.5lb (or even a 1lb) loss, then you really should consider choosing a less aggressive goal.

I forget the exact numbers, but a few of the senior MFP members often suggest these guidelines when choosing goals. The general gist is that those who have more weight to lose can initially lose weight at a more rapid pace compared to someone who is already light and looking to lose a little bit of weight.

• Less than 20 pounds to lose ... Set a goal of 0.5lbs a week or less
• 20-50 pounds ... 1.0lbs a week or less
• 50-75 pounds ... 1.5lbs a week or less
• 75+ pounds ... 2.0lbs a week or less

ANT98

abatonfan wrote: »

alexxazt wrote:

Would I put lightly active or active if I burn about 300-400 cals?
At active: 1630 (1.5lbs) to 1880 (1lb)
Lightly active; 1330 (1.5pbs) to 1580 (1lb)
No I don't eat exercise cals back
Yes

You only have 15 more pounds to lose, and you're already at a healthy BMI. If you're shooting for a 1.5lb (or even a 1lb) loss, then you really should consider choosing a less aggressive goal.

I forget the exact numbers, but a few of the senior MFP members often suggest these guidelines when choosing goals. The general gist is that those who have more weight to lose can initially lose weight at a more rapid pace compared to someone who is already light and looking to lose a little bit of weight.

• Less than 20 pounds to lose ... Set a goal of 0.5lbs a week or less
• 20-50 pounds ... 1.0lbs a week or less
• 50-75 pounds ... 1.5lbs a week or less
• 75+ pounds ... 2.0lbs a week or less

That is a helpful guideline! So would that just be 250-300 under maintanance? And if I workout 4-5x a week burning roughly 300 calories, but am otherwise sedentary (I'm a student) should I choose lightly active or moderatly active?

BWBTrish

can you open your diary?

ANT98

How do I do that?

BWBTrish

go to

Food>>>settings
on the bottom you can select "set to public"

SergeantSausage

alexxazt wrote: »

2yrs ago, went 4 months of undereating (800ish calories and 600 calorie burn workouts)

I'm gonna stop you right there and officially call Shenanigans.

You most certainly did NOT net 200 calories a day and not lose weight, right?

This game is not possible to win if you're not honest, mmm-kay.

ANT98

SergeantSausage wrote: »

alexxazt wrote: »

2yrs ago, went 4 months of undereating (800ish calories and 600 calorie burn workouts)

I'm gonna stop you right there and officially call Shenanigans.

You most certainly did NOT net 200 calories a day and not lose weight, right?

This game is not possible to win if you're not honest, mmm-kay.

That's when I was first introduced to nutrition, in health class in which they showed anorexic girls and I wanted to get close to anorexic so I could focus on building muscle after. I'm pretty sure I miss calculated back then, but I had gone down 5lbs in 3 day intervals, but just a general idea of how I was exercising for hours and eating nothing.

ANT98

Pu_239 wrote: »

alexxazt wrote: »

I'm 5'6",
150,
18yrs old,
female,
exercise 5 days a week of 3x running and 4 days heavy lifting.
I eat 1600 calories(of quality whole food) (accurately counting) at about 40P/30F/30C.

In the past:
2yrs ago, went 4 months of undereating (800ish calories and 600 calorie burn workouts)
Then I heard you can have a cheat meal of how much of whatever you want, leading to a year of binge eating followed by strict dieting.
I no longer binge, but about 6 months ago, I joined the cross country running team and was in a swimming class eating 1800ish calories-lost all my muscle.
These past 4 months I started a program called body beast (5-6 days heavy lifting) eating below my tdee without any weight loss still. So I started to include 30 min of cardio 3 days. The last phase was considered a cut phase, I was eating 1600 and it's been 2 months without any weight loss still.

I don't want to be spinning my wheels, working my butt off and not be getting any results for the work I put in.

Should I lower calories further?
Should I maintain?
Should I reverse diet?

I will not give up, but I don't know how to lose weight anymore, please help!!!

YOu have ot make sure you're not losing. The scale weight is only part of it, are you losing inches, how are you looking in the mirror, are clothes fitting loser? If by reevaluating you're still not losing weight. Your calories aren't too extreme, so I would suspect you're eating too much. Weight loss is about a calorie deficit. I would reduce calories by 10% for you that's about 200 calories(160)

So it looks like it's best for me to just try to eat less?

ANT98

TheOwlhouseDesigns wrote: »

go to

Food>>>settings
on the bottom you can select "set to public"

And so you guys know, I didn't log exercises and some days I ate 1700 if I did burn like 600 calories in workout or did leg day+cardio (supposedly still under maintanance) and the months prior were when I was doing the 1800 calories for that lifting program

airwicca

if you are fairly new to heavy lifting it really is possible that you have gained some muscle...which weighs more than fat.if you keep it up another 2-3 weeks and log carefully, you may see your metabolism speed up from the new muscle mass.dont drop calories too low when building muscle because you need building blocks for it.go by measurements and watch to see if your loss changes in the next 2-3 weeks...keep going.sometimes the body doesnt lose because of good things-like muscle!

ANT98

airwicca wrote: »

if you are fairly new to heavy lifting it really is possible that you have gained some muscle...which weighs more than fat.if you keep it up another 2-3 weeks and log carefully, you may see your metabolism speed up from the new muscle mass.dont drop calories too low when building muscle because you need building blocks for it.go by measurements and watch to see if your loss changes in the next 2-3 weeks...keep going.sometimes the body doesnt lose because of good things-like muscle!

Haha there's my debate of whether I should lower calories or raise them in efforts to lean out. I lift heavy, and have muscle,it's just I feel all the fat on top!!

BWBTrish

Looked at your diay...you eat more than you think

Weigh ALL your food on a food scale...dont use serving sizes and or cups They can be wayyyy off Here is a short video about how wrong you can calculate when you use cups

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

ANT98

TheOwlhouseDesigns wrote: »

Looked at your diay...you eat more than you think

Weigh ALL your food on a food scale...dont use serving sizes and or cups They can be wayyyy off Here is a short video about how wrong you can calculate when you use cups

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

That was such a great video!! All the little (almost unimportant) things add up! Thank you, that gives a new perspective on things.
So from here, should I set my calories lower in case of those hidden cals coming or be really tedious about grams and scales?

BWBTrish

try first weighing everything see what you really eat..do this for 2 to 4 weeks see if you lose weight From there you start to tweak

ANT98

TheOwlhouseDesigns wrote: »

try first weighing everything see what you really eat..do this for 2 to 4 weeks see if you lose weight From there you start to tweak

So just to be clear, is my metabolism not damaged or adapted to the eating under tdee for so long? I'll try this approach though

mom216

If you take any medications - check the side effects. Some medications can cause weight gain. DO NOT discontinue medication! Talk to your doctor. You are working really hard - keep eating healthy, read labels, and working out.

BWBTrish

no it isnt damage for any weight loss.

you probably just have no deficit enough to lose weight.
So correctly weighing your food can solve that.

When not you look further
But in a lot of cases it is the deficit which isnt there anymore.