Low carb diet but not losing weight!!

yami0385

So I have been eating clean, strength training and doing cardio for the past year. I lost 12 pounds in 3 months than been back and forth between 153 and 150. I didn't follow my meal plan during holidays and birthdays. My goal weight is 140 I know they say last 10 pounds is hard to lose but I'm losing my faith in this thing. My meal plan is around 1400 calories now and I do cardio 3x a week and strength train 3x a week.


Has anyone been in the same situation ???please help

Christine_72

Eating clean really has nothing to do with weight loss. You can eat 100% clean and still gain weight. One of the first questions you'll be asked is, are you weighing your food? If not, you are probably eating more than you think

arditarose

How long has it been since you lost weight? If only a few weeks, be patient.

If it's been quite awhile, you're just not in a calorie deficit. You can fix it by weighing your food if you're not already and being sure to log as accurately as possible

daniwilford

lemonlionheart wrote: »

strong_curves

That flowchart is the bomb.com, seriously.

Eating clean, working out doesn't always = weight loss. Like these smart ladies have already suggested start using a food scale. Be consistent & accurate with what you're eating and drinking.

nvmomketo

You may need to reduce calories more or just be patient. I find that I get a "whoosh" of weight loss after my scale stays about the same for a while. Perhaps if you wait it out it will eventually drop. Otherwise, you may need to drop a few more calories.

Good luck. I hope you see results soon.

kk_inprogress

strong_curves wrote: »

That flowchart is the bomb.com, seriously.

Eating clean, working out doesn't always = weight loss. Like these smart ladies have already suggested start using a food scale. Be consistent & accurate with what you're eating and drinking.

I'm glad I'm not the only one that still says bomb[dot]com

ETA: OP, answer the questions above. You got good advice up there ^^

optionsgod

do you weigh your food?

Liftng4Lis

Eating clean, has nothing to do with weight loss. Eating at a deficit results in loss. If you're not losing, you're eating at maintenance.

SLLRunner

yami0385 wrote: »

So I have been eating clean, strength training and doing cardio for the past year. I lost 12 pounds in 3 months than been back and forth between 153 and 150. I didn't follow my meal plan during holidays and birthdays. My goal weight is 140 I know they say last 10 pounds is hard to lose but I'm losing my faith in this thing. My meal plan is around 1400 calories now and I do cardio 3x a week and strength train 3x a week.


Has anyone been in the same situation ???please help

You are not losing weight because you are not eating at a calorie deficit. Get a food scale, weigh all your food, log everything you eat, and you will get a good idea of intake.

If you eat your exercise calories back, eat only about 75% because they are usually overestimated.

That back and forth between 153 and 150 is normal weight fluctuation for a person eating at maintenance.

Since you have so little to lose, you should set your goals to lose .5 pounds a week, but your logging must be as accurate as possible.

Oh, and pay attention the chart above. It's spot on.

Kalikel

Eating clean isn't enough. You have to eat little enough to lose weight, no matter what you're eating.

A few weeks without a loss is no big deal. Nothing to fret about! Lots of people lose in whooshes. But if you really haven't lost anything in quite a while, you need to eat less, exercise more or both.

Sued0nim

Wow ...a consensus ..this thread should be framed

feisty_bucket

SLLRunner wrote: »

If you eat your exercise calories back, eat only about 75% because they are usually overestimated.

Better yet, none. I see the supposed calorie burns of people on my friends list and it's ridiculous. I wouldn't be surprised if most people's "It doesn't work!" posts are because of calorie overestimations.

yami0385

Hello everyone thank you for your responses! Quick update I'm 135lbs but still have belly fat. I'm still eating clean and I weigh my food. Cardio 3xs a week and strength train 3xs a week.

Meal plan
6 egg whites
1 cup of cooked oatmeal

Iso protein shake scoop and a half with flax seed oil

4 ounces of meat
1 cup of brown rice
1 cup of greens

Iso protein shake scoop and half with flax seed oil

4 ounces of meat
1 cup of greens

1 fruit

bmayes2014

yami0385 wrote: »

Hello everyone thank you for your responses! Quick update I'm 135lbs but still have belly fat. I'm still eating clean and I weigh my food. Cardio 3xs a week and strength train 3xs a week.

Meal plan
6 egg whites
1 cup of cooked oatmeal

Iso protein shake scoop and a half with flax seed oil

4 ounces of meat
1 cup of brown rice
1 cup of greens

Iso protein shake scoop and half with flax seed oil

4 ounces of meat
1 cup of greens

1 fruit

Wow! I guess the advice really helped. You should be very proud of your hard work. You exceeded your original goal. Way to go!! You probably already know you cant spot reduce. I am sure you look great! Congrats to you!!

yami0385

Yeah but I would like to know should I build muscle or get more lean to get rid of the rest of the fat?

melonaulait

yami0385 wrote: »

Yeah but I would like to know should I build muscle or get more lean to get rid of the rest of the fat?

People on these boards usually recommend a good resistance strength training program for when you are getting closer to your weight goal. That way it's much easier to get to a very lean physique, rather than aiming to lose pound after pound to reduce the flab that's left.