need help...seem to have hit a wall :/

djf23
djf23 Posts: 58 Member
edited November 19 in Health and Weight Loss
hey so been at it again but have been stuck for a while now scales not moving at all :( dont know if im eating too much or too little (diary is public) ...been exercising everyday 1 hr walks plus going to gym but makes a huge calorie defecit from exercise i dont know if im supposed to eat back those calories or not

any help would be much appreciated

thinking i should go back to the low carb diet but not sure what problem is yet :/

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    How long is a while?

    Are you using a food scale to weigh everything you eat?

    As your goal is already given at a deficit, you should be eating a portion of the calories back.
  • djf23
    djf23 Posts: 58 Member
    a week lol but just started shouldnt be stuck already :/

    yer everything is measured out exactly only think is sometimes i use a bit of olive oil for cooking n dont log it

    how much to eat back i dont know :/
  • malibu927
    malibu927 Posts: 17,562 Member
    A week is nothing to worry about, as weight loss is not linear. It could be water retention from exercise, sodium, or hormones.

    Log EVERYTHING. I'm on my phone so I can't look at your diary, but unlogged oils and things can add up.

    Generally 50% to account for overestimation of calorie burns.
  • bpetrosky
    bpetrosky Posts: 3,911 Member
    A few things to think about. This is all assuming you've set up your stats in MFP correctly to get a calorie target.

    How are you measuring your food entries? You could be eating more than you think. Weighing your food with a scale can help tighten up your logging. I noted in the past couple days on your diary several entries that don't appear to be adjusted for weight.

    I noted that one of your workouts is estimated at over 1700 cals. The calorie burns from exercise are frequently overestimated by MFP and exercise machines. People here often suggest eating back about 50% or so of exercise calories.

    Weight loss is not a linear process. You will hit plateaus and reversals as your body retains and sheds water. It will slow down as you get closer to your target weight, since your calories required each day (TDEE) drops with your weight and your defict gets tighter.

    I hope these help.


  • terbusha
    terbusha Posts: 1,483 Member
    I agree. I wouldn't be concerned if you don't lose for 1 week. Weight loss is not linear. You'll have good weeks where you lose a bunch, and weeks where you don't lose anything. The important thing is to watch the trend of the past month. Keep on pushing it. Instead of walking, try doing all out sprints. Intervals of 10-15 seconds of sprinting as hard as you can followed by 2-3 minutes of rest to recover work great. Do that for 4-6 sets and you'll be completely wiped out. It's a great form of cardio that is vastly superior to low intensity cardio for fat loss.

    Allan
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