Not losing weight!!

NobodyPutsAmyInTheCorner

OP... There are some great threads in the stickied post at the top of this forum. Have a read through them. If at 1200 calories you are not losing weight, you are eating more than you think. If you don't have one already... Get yourself a food scale and weigh and measure everything that you put in your mouth. Including drinks other than water. I'm 5ft2 at 1200 calories I wanted to eat my own arm, so the likelyhood is that with your exercise and not eating calories back that you are probably eating more than you realise.

Check out the stickies. Don't fall for the broscience rubbish and utilise the tools we have on the site. I promise you it works. I was obese myself in January. I'm almost now in the normal range. Just by following MFP with no fancy gimmicks.

Remaking_Me

Agree with poster above. Just keep going and layoff the exercise. You can shock your body and it's probably going WHAT?!!! right now. 3 hrs a day is madness. Maybe do 1-2 hrs daily with 4 strength (body weight training not lifting yet) and one cardio blast day.

Also make sure you're sleeping enough honey. I started at 209 and am down to 182 but it's been a bumpy road. Feel free to add me on here and check out my exercise and food choices.

NobodyPutsAmyInTheCorner

Remaking_Me wrote: »

Agree with poster above. Just keep going and layoff the exercise. You can shock your body and it's probably going WHAT?!!! right now. 3 hrs a day is madness. Maybe do 1-2 hrs daily with 4 strength (body weight training not lifting yet) and one cardio blast day.

Also make sure you're sleeping enough honey. I started at 209 and am down to 182 but it's been a bumpy road. Feel free to add me on here and check out my exercise and food choices.

Well done on your loss so far!

Sued0nim

coraborealis80 wrote: »

Alright. The following advice comes from myself, with a biology degree; my personal trainer-a certified strength & conditioning coach, also certified in nutrition, with a degree in kinesiology; and my terrifyingly fit doctors, one of which is also a fitness instructor at the CC. They are all things I've learned over the course of my own loss, from them and the research I have done for classes in the before times.

1) With so much exercise, you are probably causing both muscle mass gain and swelling. This will cause water retention, which will make you seem like you're losing slower. Hitting the gym every day is also not ideal. Your muscles need a rest to heal and gain mass. No rest will cause weight gain from swelling, and injuries.

Eating at a defecit and following a heavy cardio programme is not good conditions for hypertrophy. Yes there is probably water weight in there for muscle repair. I agree with the need for rest. But that programme is not designed for muscle gain so sorry but the general basis for this point is wrong.

2) Quality of food does matter, as a calorie in is NOT the same as a calorie out in terms of biological/nutritional needs, but the deficit also matters. A good way to find the deficit you need is to calculate your BMR, and then shave 1-200 calories from it. Use that as your initial goal.

For weight loss the defecit is the only thing that matters. For all round health hitting protein and fat macros and micronutrient targets also matter. If by quality of food you mean you must eat organic non-processed, low carb or low fat then I respectfully, and science respectfully, disagree.
You do not take a cut from BMR, you take a cut from TDEE. BMR is what your body needs to consumer at complete rest to keep going. TDEE is your total daily energy expenditure.
MFP is set up as NEAT method and takes BMR+activity rate (eg non-purposeful exercise) and then you eat back exercise calories. As a biologist I'm sure you are aware that the correct definition and application of acronyms matter

3) You should also be eating back at least some of those exercise calories. Not all, because there is no perfect calorie counter when it comes to exercise. Aim for 25% to start.
agree with concept but in terms of the MFP database the best advice is start at 50%. Also only eat them back if following MFP method, which with a variable exercise programme would be the most appropriate method IMO.

4) Consider your exercise types. Cardio is awesome, but really lacks oomph when it comes to calorie burning. I see you talking intervals, but nothing about strength and conditioning. Weights burn calories longer, and raising your muscle mass raises your calorie burning. Many people react poorly to excess cardio, especially women. Google "running yourself fat" and you'll find a lot of scientific articles, as well as the dudebros, warning you it can work against you.

agree with the need for following a progressive lifting programme but it is to preserve as much LBM as possible when eating in a defecit not for muscle mass gain. Although as a noob she may experience some gains. Cardio does not make you fat, eating too much makes you fat

5) Disregard all of us, and make an appointment with your doctor to discuss your personal calorie and nutritional needs. They may also send you to a dietitian or nutritionist. However, when you return to campus, look up the dietitian-every school has one.
If you must see a doctor it would be for basic blood tests to rule out any specific condition like thyroid / hormonal but there are no signs there's anything wrong. Be aware Drs have minimal nutritional training, unless it's a specific interest and seem equally susceptible to bad bro-science in terms of weight loss as the general public so if you need medical advice on your diet, which I doubt you probably just need to focus on your food intake, then you need a dietician (not a nutritionist)

need more coffee now

NobodyPutsAmyInTheCorner

rabbitjb wrote: »

coraborealis80 wrote: »

Alright. The following advice comes from myself, with a biology degree; my personal trainer-a certified strength & conditioning coach, also certified in nutrition, with a degree in kinesiology; and my terrifyingly fit doctors, one of which is also a fitness instructor at the CC. They are all things I've learned over the course of my own loss, from them and the research I have done for classes in the before times.

1) With so much exercise, you are probably causing both muscle mass gain and swelling. This will cause water retention, which will make you seem like you're losing slower. Hitting the gym every day is also not ideal. Your muscles need a rest to heal and gain mass. No rest will cause weight gain from swelling, and injuries.

Eating at a defecit and following a heavy cardio programme is not good conditions for hypertrophy. Yes there is probably water weight in there for muscle repair. I agree with the need for rest. But that programme is not designed for muscle gain so sorry but the general basis for this point is wrong.

2) Quality of food does matter, as a calorie in is NOT the same as a calorie out in terms of biological/nutritional needs, but the deficit also matters. A good way to find the deficit you need is to calculate your BMR, and then shave 1-200 calories from it. Use that as your initial goal.

For weight loss the defecit is the only thing that matters. For all round health hitting protein and fat macros and micronutrient targets also matter. If by quality of food you mean you must eat organic non-processed, low carb or low fat then I respectfully, and science respectfully, disagree.
You do not take a cut from BMR, you take a cut from TDEE. BMR is what your body needs to consumer at complete rest to keep going. TDEE is your total daily energy expenditure.
MFP is set up as NEAT method and takes BMR+activity rate (eg non-purposeful exercise) and then you eat back exercise calories. As a biologist I'm sure you are aware that the correct definition and application of acronyms matter

3) You should also be eating back at least some of those exercise calories. Not all, because there is no perfect calorie counter when it comes to exercise. Aim for 25% to start.
agree with concept but in terms of the MFP database the best advice is start at 50%. Also only eat them back if following MFP method, which with a variable exercise programme would be the most appropriate method IMO.

4) Consider your exercise types. Cardio is awesome, but really lacks oomph when it comes to calorie burning. I see you talking intervals, but nothing about strength and conditioning. Weights burn calories longer, and raising your muscle mass raises your calorie burning. Many people react poorly to excess cardio, especially women. Google "running yourself fat" and you'll find a lot of scientific articles, as well as the dudebros, warning you it can work against you.

agree with the need for following a progressive lifting programme but it is to preserve as much LBM as possible when eating in a defecit not for muscle mass gain. Although as a noob she may experience some gains. Cardio does not make you fat, eating too much makes you fat

5) Disregard all of us, and make an appointment with your doctor to discuss your personal calorie and nutritional needs. They may also send you to a dietitian or nutritionist. However, when you return to campus, look up the dietitian-every school has one.
If you must see a doctor it would be for basic blood tests to rule out any specific condition like thyroid / hormonal but there are no signs there's anything wrong. Be aware Drs have minimal nutritional training, unless it's a specific interest and seem equally susceptible to bad bro-science in terms of weight loss as the general public so if you need medical advice on your diet, which I doubt you probably just need to focus on your food intake, then you need a dietician (not a nutritionist)

need more coffee now

I'd make you one if I could!

Sued0nim

I'ts OK I have a number of people fighting to make me coffee... LOLs