Not losing weight?

BeaUtiful_1413

I've been exercising for a week now I've lost a pound but for a month now I've been stuck at 163 lbs and it won't budge! Guess just keep working out right? I'm exercising 5 days a week jogging 4 days

TeaBea

Are you logging what you eat? Exercise is great for fitness, not so much for losing weight.

Managing the "calories in" is very important.

tara_means_star

So you've been losing weight but this week you added exercise and have stalled? Or you haven't lost weight in a month until you added exercise this week? I'm confused.

juggernaut1974

Are you eating at a calorie deficit?

MommyL2015

You can exercise and run and lift weights, which is great for health, but if you're eating too much, you won't lose anything and if you're really not careful, or thinking because you ran 3 miles today you can have that cheesecake, you could just eat up any calories you did actually burn.

Weight loss is all about how much you are eating.

whmscll

Exercise is great for health and for giving you some extra calories to eat. But by itself it won't guarantee weight loss. You have to eat at a calorie deficit.

Igotthatcake

I'm stuck at 168.4 lbs. It is SO frustrating, my my calories have been a little over the place this week so I can see where the problem is.

freechewy

I am not losing weight but I know why. On a positive note, I put on a pair of pants I have not worn in a month, they slid off my hips. I can't wear them without a belt any longer so I lost inches but not weight.

hang tough, you will get there!

diannethegeek

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

CrabCatcher

You lose weight in the kitchen. Check your calorie intake and also gauge the quality of those calories. Lean meats, veggies, fruits (not juice) are best. Also try and get some good fats like avocado and fiber. Anything with refined sugar, white flour or starch should be a limited or eliminated.