Weight at a standstill

morganpalmer9

so I've hit a standstill for weight loss after losing 11 lbs. everything I've read online says to cut around 250 more calories to jumpstart weight loss again, but I only usually eat 1,200 a day as I have a VERY sedentary lifestyle (other than running in the morning). I know it's not healthy to go below 1,000 calories, so what can I do?

Narcissora

How long have you been at a "standstill"?

DeguelloTex

Depends on how longs it's been and how accurate your logging is.

If you're absolutely, positively sure that you are accurately logging your food such that you really, truly are eating 1200 a day, you may need to add in some exercise.

diannethegeek

It can be hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear
http://community.myfitnesspal.com/en/discussion/1346163/change-your-mindset

Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

Opening your diary might help to get you more specific advice if you're comfortable doing so.

You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

ASKyle

You're probably eating more than you think. If you were really eating at your 1200 goal, you'd be losing weight. See links from poster above for explanations.

strong_curves

Cocoa1020

morganpalmer9 wrote: »

so I've hit a standstill for weight loss after losing 11 lbs. everything I've read online says to cut around 250 more calories to jumpstart weight loss again, but I only usually eat 1,200 a day as I have a VERY sedentary lifestyle (other than running in the morning). I know it's not healthy to go below 1,000 calories, so what can I do?

Start weight training. the more muscle you build, the more calories you will burn at rest. it will help jump start your metabolism. Remember building muscle takes time! and don't worry you wont bulk lol

morganpalmer9

Narcissora wrote: »

How long have you been at a "standstill"?

A month at least, and before my current eating/Work our regime was allowing me to lose a least a lb a week

malibu927

Cocoa1020 wrote: »

morganpalmer9 wrote: »

so I've hit a standstill for weight loss after losing 11 lbs. everything I've read online says to cut around 250 more calories to jumpstart weight loss again, but I only usually eat 1,200 a day as I have a VERY sedentary lifestyle (other than running in the morning). I know it's not healthy to go below 1,000 calories, so what can I do?

Start weight training. the more muscle you build, the more calories you will burn at rest. it will help jump start your metabolism. Remember building muscle takes time! and don't worry you wont bulk lol

She won't be building muscle at 1200 calories.

OP, read the flow chart to see what you can work on, as that's basically every question we would ask you.

morganpalmer9

diannethegeek wrote: »

It can be hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear
http://community.myfitnesspal.com/en/discussion/1346163/change-your-mindset

Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

Opening your diary might help to get you more specific advice if you're comfortable doing so.

You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

Yeah it's been around 4 and a half to 5 weeks and 99.9% of the time I don't eat the calories I earn back. I always eat 1,000 to 1,200, which is what is recommended for my sedentary lifestyle (because lifestyle is before added excercise, right?) nearly everything I eat is already premeasured and I really think I'm hitting 1,000 to 1,200, and am definitely not close to the 1700 I could eat with added back calories. I just don't know what I am doing wrong

macgurlnet

morganpalmer9 wrote: »

diannethegeek wrote: »

It can be hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear
http://community.myfitnesspal.com/en/discussion/1346163/change-your-mindset

Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

Opening your diary might help to get you more specific advice if you're comfortable doing so.

You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

Yeah it's been around 4 and a half to 5 weeks and 99.9% of the time I don't eat the calories I earn back. I always eat 1,000 to 1,200, which is what is recommended for my sedentary lifestyle (because lifestyle is before added excercise, right?) nearly everything I eat is already premeasured and I really think I'm hitting 1,000 to 1,200, and am definitely not close to the 1700 I could eat with added back calories. I just don't know what I am doing wrong

What do you mean by premeasured? If you're talking about single servings of food, etc, the listed weight on the package is an AVERAGE - more like a minimum - weight for the package. Odds are it's a little heavier than what's listed, which means more calories. You may be at the point where those inaccuracies are erasing your deficit.

~Lyssa

malibu927

morganpalmer9 wrote: »

diannethegeek wrote: »

It can be hard to answer these kinds of posts without more details. How long has it been since you last saw a drop on the scale? A plateau is something like 6-8 weeks without a drop on the scale and with no changes to your routine (since diet & exercise changes tend to come with some water weight retention - which can screw with the scale). If it's only been a few weeks, then it's possible that it's just a natural stall and will go away on its own.

http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear
http://community.myfitnesspal.com/en/discussion/1346163/change-your-mindset

Other than that, the most common problems we see come from underestimating calories eaten and overestimating calories burned.

Opening your diary might help to get you more specific advice if you're comfortable doing so.

You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by several hundred calories when they eyeball portions. Measuring cups are better, but a food scale is going to be the most accurate.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

Yeah it's been around 4 and a half to 5 weeks and 99.9% of the time I don't eat the calories I earn back. I always eat 1,000 to 1,200, which is what is recommended for my sedentary lifestyle (because lifestyle is before added excercise, right?) nearly everything I eat is already premeasured and I really think I'm hitting 1,000 to 1,200, and am definitely not close to the 1700 I could eat with added back calories. I just don't know what I am doing wrong

You really need to be weighing your food and not relying on the measurements, as they can often come in lower than what they are

FitBeto

Dont follow MFP 1200 calorie crap and going below your BMR is very unhealthy which you probably are doing

morganpalmer9

FitBeto wrote: »

Dont follow MFP 1200 calorie crap and going below your BMR is very unhealthy which you probably are doing

How do I figure out what my BMR is? There are like ten different ways to configure it and I get a new number on each one hah. And I never know if I include my daily runs or not as part of my activity level

ChiffonLaRue14

I also stay between the 1000-1200 calories a day range and excercise 600 calories worth each day and I do not eat those calories back. Just my two cents OP, what I would do when there doesn't seem to be a change in my weight is that I make sure to weigh all my food and to stick to eating vegetables and lean meats. Good "fats" like olive oil are also included. No processed food. I can survive on let's say a lunch of 100 grams of broiled chicken meat and boiled green beans and a dinner of steamed cauliflower and 100 grams of lean pork per day.

I still have a long way to go and patience is also key. I hope you get through your "plateau".

FitBeto

morganpalmer9 wrote: »

FitBeto wrote: »

Dont follow MFP 1200 calorie crap and going below your BMR is very unhealthy which you probably are doing

How do I figure out what my BMR is? There are like ten different ways to configure it and I get a new number on each one hah. And I never know if I include my daily runs or not as part of my activity level

http://www.muscleforlife.com/healthy-meal-planning-tips/

Liftng4Lis

You have 2 pounds to go?

BWBTrish

Do you weigh ALL your food on a food scale and dont use cups/spoons or serving sizes at all?

yirara

ChiffonLaRue14 wrote: »

I also stay between the 1000-1200 calories a day range and excercise 600 calories worth each day and I do not eat those calories back. Just my two cents OP, what I would do when there doesn't seem to be a change in my weight is that I make sure to weigh all my food and to stick to eating vegetables and lean meats. Good "fats" like olive oil are also included. No processed food. I can survive on let's say a lunch of 100 grams of broiled chicken meat and boiled green beans and a dinner of steamed cauliflower and 100 grams of lean pork per day.

I still have a long way to go and patience is also key. I hope you get through your "plateau".

So basically you're eating 400-600kcal per day if all your estimates are correct? You do know that your brain alone needs about 500kcal to just function, right?

morganpalmer9

I know this wasn't directed to me but this is close to what I do. If say I eat 1200 calories and burn 500 in a workout and everyone recommends only eating 50% back, then I'm still only at 950. Should I really be eating 1500 so I'm actually eating around 1250?