Eating 1400 cals a day and lifting weights 5 days a week and cardio here and there and not losing
claudiamaelynn2014
Posts: 14 Member
hello im a 5 foot 6 inch tall 18 year old female. i started at 195lbs and ate 1600-1400 cals a day changing it every month or so lowering it and uping it to avoid plateaus, i also have a cheat day once a week where i eat i want for one day only. i have PCOS which can make it tough to lose weight but up until these last two weeks ive been losing one pound a week and now it just stopped. i dont want to go below 1400 because i think thats too low, but i measure out all my foods and sauces and only drink water or sometimes treat myself with a diet pop. i dont understand why the scale isn't moving, i lost 20 lbs but then went on holiday and took a week off and gained 6lbs? and its been two weeks since ive been back on track and im still the same weight???? HELP
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Replies
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- Are you using an electric food scale?
- Are you weighing food accurately? i.e. using grams instead of cups
- How are you obtaining your calorie burns? MFP, HRM or machines?
Open your diary too.0 -
IsaackGMOON wrote: »
- Are you using an electric food scale?
- Are you weighing food accurately? i.e. using grams instead of cups
- How are you obtaining your calorie burns? MFP, HRM or machines?
Open your diary too.
yes i am using a electric food scale. and yes im using grams when i weigh and figure out the cals and just log it into my fitness pal using cups or whatever as long as the cals are the same as the stuff i weighed. and im obtaining cals burned from mfp.0 -
I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.0
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and i just opened it.claudiamaelynn2014 wrote: »IsaackGMOON wrote: »- Are you using an electric food scale?
- Are you weighing food accurately? i.e. using grams instead of cups
- How are you obtaining your calorie burns? MFP, HRM or machines?
Open your diary too.
yes i am using a electric food scale. and yes im using grams when i weigh and figure out the cals and just log it into my fitness pal using cups or whatever as long as the cals are the same as the stuff i weighed. and im obtaining cals burned from mfp.
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thanks for the reply! and yes i just opened it:)sunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
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claudiamaelynn2014 wrote: »
and i just opened it.claudiamaelynn2014 wrote: »IsaackGMOON wrote: »- Are you using an electric food scale?
- Are you weighing food accurately? i.e. using grams instead of cups
- How are you obtaining your calorie burns? MFP, HRM or machines?
Open your diary too.
yes i am using a electric food scale. and yes im using grams when i weigh and figure out the cals and just log it into my fitness pal using cups or whatever as long as the cals are the same as the stuff i weighed. and im obtaining cals burned from mfp.
Are you weighing your cup entries?
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Log more accurately. Weigh and track your food every day. No "quick add" calories. Do you log your "cheat" meals?0
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Not alot of fruits, veggies or whole foods in there...perhaps take a local cooking class to expand your kitchen horizons?0
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yopeeps025 wrote: »claudiamaelynn2014 wrote: »
and i just opened it.claudiamaelynn2014 wrote: »IsaackGMOON wrote: »- Are you using an electric food scale?
- Are you weighing food accurately? i.e. using grams instead of cups
- How are you obtaining your calorie burns? MFP, HRM or machines?
Open your diary too.
yes i am using a electric food scale. and yes im using grams when i weigh and figure out the cals and just log it into my fitness pal using cups or whatever as long as the cals are the same as the stuff i weighed. and im obtaining cals burned from mfp.
Are you weighing your cup entries?
yes i am0 -
also alot of estimates cups, TSPs, quick adds, etc...I'd recommend measuring everything you can to the gram on a kitchen scale.0
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sunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
I have heard the same thing too but to me it doesn't make sense because the more muscle you have, the more calories you burn. So if you build muscle then you should burn more calories therefore lose weight. I do IIFYM and they want you to lift over doing cardio and people consistently lose weight using this method.
Are you just paying attention to your calories or do you have a goal to hit for proteins, carbs, fats, etc...?
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claudiamaelynn2014 wrote: »hello im a 5 foot 6 inch tall 18 year old female. i started at 195lbs and ate 1600-1400 cals a day changing it every month or so lowering it and uping it to avoid plateaus, i also have a cheat day once a week where i eat i want for one day only. i have PCOS which can make it tough to lose weight but up until these last two weeks ive been losing one pound a week and now it just stopped. i dont want to go below 1400 because i think thats too low, but i measure out all my foods and sauces and only drink water or sometimes treat myself with a diet pop. i dont understand why the scale isn't moving, i lost 20 lbs but then went on holiday and took a week off and gained 6lbs? and its been two weeks since ive been back on track and im still the same weight???? HELP
1. It's only been two weeks since you last lost. That's fairly normal. I would give it some more time before you start to worry.
2. You gained water weight and possibly a little fat on vacation. That's also fairly normal. Travel tends to make us retain water for whatever reasons. Again, give your body some time to adjust.
3. Tighten up your logging. Quick add calories and things measured by the piece/cup everywhere. Half logged days. At the very least, logging everything accurately and consistently will give you better information as you move forward. Without it, it's hard to really tell what else might be going on.
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amaried621 wrote: »sunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
I have heard the same thing too but to me it doesn't make sense because the more muscle you have, the more calories you burn. So if you build muscle then you should burn more calories therefore lose weight. I do IIFYM and they want you to lift over doing cardio and people consistently lose weight using this method.
Are you just paying attention to your calories or do you have a goal to hit for proteins, carbs, fats, etc...?
i try to hit my protein but i mostly focus on the cals0 -
Log it all. Be honest. Weigh everything. How did you figure you ate .13 of a cheeseburger and 2oz of a milkshake? Those calories could be WAY off. Accuracy makes a difference. If you don't log "cheat" meals, then you have no idea if you're actually eating at an overall deficit.claudiamaelynn2014 wrote: »
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Maybe try and pay more attention to the other macros that MFP has set up for you, especially sodium since that will cause you to retain more water. Sometimes switching it up helps kind of "jumpstart" your weight
loss back up.0 -
I think you should log your cheat meals. It's possible for your cheat meals to undo your entire week.0
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Log it all. Be honest. Weigh everything. How did you figure you ate .13 of a cheeseburger and 2oz of a milkshake? Those calories could be WAY off. Accuracy makes a difference. If you don't log "cheat" meals, then you have no idea if you're actually eating at an overall deficit.claudiamaelynn2014 wrote: »
i just had a bite of and sip of a friends and okay ill try !:) thanks so much0 -
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sweet thanks:)amaried621 wrote: »Maybe try and pay more attention to the other macros that MFP has set up for you, especially sodium since that will cause you to retain more water. Sometimes switching it up helps kind of "jumpstart" your weight
loss back up.
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claudiamaelynn2014 wrote: »
That's probably your issue- Stop logging in cups - weigh and log in grams.
- Log your cheat days - it can be an eye opener, you might want to change it to just eating to maintenance days instead of an eat whatever you want day.
- No more quick adds.
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claudiamaelynn2014 wrote: »
Log it all. Be honest. Weigh everything. How did you figure you ate .13 of a cheeseburger and 2oz of a milkshake? Those calories could be WAY off. Accuracy makes a difference. If you don't log "cheat" meals, then you have no idea if you're actually eating at an overall deficit.claudiamaelynn2014 wrote: »
i just had a bite of and sip of a friends and okay ill try !:) thanks so much
Yeah, log those cheat meals. If your deficit is small on the other days, you could easily off-set your whole week with one "cheat" meal. I could easily eat 1,000 extra calories if I gave myself permission to eat whatever I wanted in one sitting, probably worse
.
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sunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
You were greatly misinformed. There are many people on this site (myself included) who lost a ton of body fat without ever doing a minute of cardio. It comes down to a calorie deficit.0 -
i prefer to scan or find certified food entries (not hard with the very large database on MFP) all that weighing and "guessing" it time consuming, takes time, and is so easy to skip or make mistakes. As other's have said weight training will help you boost metabolism and burn all the time, but you don't actually burn that much fuel while doing it, just rearranging your "chassis" and fat% and muscle mass. Don't go too crazy with the cardio either, it will cause "stress" and flight or flight response over long periods and cause you to retain weight (sacrificing nutrient and absorption, etc. to save food for when the "crisis" passes and also it will lean out and burn that muscle you have been trying to build. i say as a rule don't go over 30 minutes. I actually do a 15 min interval elliptical. (2 mins 6 mpg, 1 minute 12 mph, 2 min 6 mph, etc etc 5 "cycles.) 250 to 300 cals or "energy" and sweating like a sheep dog - DONE. Using a MIO Apha2 cardio watch and DigiFit that links to MFP. Oh yeah, last question is that 1,400 NET calories? are you EATING back your exercise? i.e. eating 2,000 and burning 600 so net 1,400?0
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sunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
Not accurate at all. Body fat loss is a large part of weight training if coupled with a deficit, and often even when eating at maintenance. Scale weight loss will appear slower, but body fat will be reduced.
OP, if you've been losing fine, and just had a two week change, I'd keep doing what you're doing for a little bit longer before wondering if something's up. Losing 1 lb a week with PCOS is fantastic progress, and two weeks is too short a time to be considered a plateau. I'd reevaluate at closer to 6 weeks if something is truly up, and even then, only if measurements (with a cloth tape measure, or calipers) have also not changed.0 -
thomasjohnlynch wrote: »i prefer to scan or find certified food entries (not hard with the very large database on MFP) all that weighing and "guessing" it time consuming, takes time, and is so easy to skip or make mistakes. As other's have said weight training will help you boost metabolism and burn all the time, but you don't actually burn that much fuel while doing it, just rearranging your "chassis" and fat% and muscle mass. Don't go too crazy with the cardio either, it will cause "stress" and flight or flight response over long periods and cause you to retain weight (sacrificing nutrient and absorption, etc. to save food for when the "crisis" passes and also it will lean out and burn that muscle you have been trying to build. i say as a rule don't go over 30 minutes. I actually do a 15 min interval elliptical. (2 mins 6 mpg, 1 minute 12 mph, 2 min 6 mph, etc etc 5 "cycles.) 250 to 300 cals or "energy" and sweating like a sheep dog - DONE. Using a MIO Apha2 cardio watch and DigiFit that links to MFP. Oh yeah, last question is that 1,400 NET calories? are you EATING back your exercise? i.e. eating 2,000 and burning 600 so net 1,400?
no im not eating back my exercise cals! and thanks for all the advice that will help alot 0 -
Get in touch with other MFP members with PCOS. It can make it terribly difficult to lose weight and there are tricks that will help get things moving. I'm pretty sure there is a group but you can also post in the forum to find others who have it.
Beyond that, I totally agree about weighing your food. It can make an amazing difference. Half logged days, estimates, cheat days, etc. can all be detrimental to your weight loss goals. Be honest with yourself and your food diary because you are the one who will be held accountable for it when you either lose or don't lose.0 -
thanks so muchsunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
Not accurate at all. Body fat loss is a large part of weight training if coupled with a deficit, and often even when eating at maintenance. Scale weight loss will appear slower, but body fat will be reduced.
OP, if you've been losing fine, and just had a two week change, I'd keep doing what you're doing for a little bit longer before wondering if something's up. Losing 1 lb a week with PCOS is fantastic progress, and two weeks is too short a time to be considered a plateau. I'd reevaluate at closer to 6 weeks if something is truly up, and even then, only if measurements (with a cloth tape measure, or calipers) have also not changed.
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How are you calculating your exercise calories? You have one day where you earned over 1,500 calories from exercise. That seems pretty high to me. You may be over estimating your burns. Tighten up your logging and it's very important to log your cheat days.
Anytime you start up a new exercise routine or bump your weights up, your body may retain water for muscle repair. This water retention can mask fat loss, meaning your weight may stay the same or even go up a little but you are still lose fat. It can take several weeks for these effects to wear off.0 -
sunnyazgirl wrote: »I am far from an expert, but I recently went to a seminar on weight loss given by a trainer and he said that weight loss does not occur with weght training. Weight training is for muscle developement. You must do cardio for fat loss. You sais you do cardio occasionally. Perhaps you should increase it? I do some cardio everyday and resstance training 3 days a week at this time. Also, open your diary as suggested above. The people on here were able to really help me with my recent plateau once I did that.
I don't know what sort of seminar you went to... but it gave you bad advice.
Weight loss can occur with weight training. Remember that weight loss comes from a caloric deficit - you can do any sort of physical activity while eating in a caloric deficit.
You do not have to do cardio for fat loss. That comes from a caloric deficit.
Stop spurting your misinformed information around the forums please.0
This discussion has been closed.
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