not loosing weight

twosmucks

Hi just wanted to put this out there, I started back to the Gym like everybody else after new years. The first week I busted but working out 7 days in a row and eating clean, mostly protein and veggie's. I lost 10 pounds off the bat probably mostly water. Since then I have been steady at the gym every morning but one 17 out of the 18 days from when I started. I have lost only one pound since. I feel great I'm up to an hour plus of heavy cardio elliptical about 700 calories a session. But I am stuck and getting very disappointed does any one have any tips out there I could use them.

llbrixon

Sounds like you are building muscle. How is your calorie intake?

sanfromny

Are you drinking enough water? I was told once I burn that fat into liquid I need to drink enough water to wash it out of my system so it doesn't solidify and redeposit. Not sure how true that is but I do make sure I drink at least 32 oz immediately following a workout

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.

JenniferLynWhatx

sanfromny wrote: »

Are you drinking enough water? I was told once I burn that fat into liquid I need to drink enough water to wash it out of my system so it doesn't solidify and redeposit. Not sure how true that is but I do make sure I drink at least 32 oz immediately following a workout

Not true. You aren't literally "melting" fat. You're allowing your body to break it down to be used as energy. You use it you lose it.

Nachise

You say you are eating clean, but are you eating at a deficit?

sanfromny

JenniferLynWhatx wrote: »

sanfromny wrote: »

Are you drinking enough water? I was told once I burn that fat into liquid I need to drink enough water to wash it out of my system so it doesn't solidify and redeposit. Not sure how true that is but I do make sure I drink at least 32 oz immediately following a workout

Not true. You aren't literally "melting" fat. You're allowing your body to break it down to be used as energy. You use it you lose it.

Yeah wasn't sure how accurate that was but it sure motivates me to drink water...whatever works!

zombiemomjo

Try to focus on the "feeling great" part as well as the other great advice above! The number on the scale isn't the only measure of progress!! Keep it up!

twosmucks

Thanks for your replies I drink a ton of Poland spring seltzer water o sodium probably 100 oz a day and keep my calories down to 1300 per day usually chicken , egg whites lean beef , fish and greens. I have one cheat day sunday and I don't go off the rails. I am defiantly not quitting just looking for some pointers. Sorry should have put this in there 45 year old Dad and I started out at 267 im at 256 today. So as you can see by my calorie intake and my weight im at a huge deficit with the work iv been putting in

Rdsgoal16

I used 5' 10" for height your BMR is 2012, I am using a sedentary setting of x 1.2= 2414 so if you eat 1300 a day that's a 1114 deficit per day (without exercise) add in the 700 you are burning (actually my guess for an hour is closer to 400) you are at a deficit of 1814 sooooo given that and the laws of physics you should be burning 3.6 pounds of fat a week....if it is off then look to your food or over calculating exercise expenditure. My other recommendation is open your diary and let it be scrutinized by the "pros" on here.Good luck you are on the right track....

Vertigeau

sanfromny wrote: »

Are you drinking enough water? I was told once I burn that fat into liquid I need to drink enough water to wash it out of my system so it doesn't solidify and redeposit. Not sure how true that is but I do make sure I drink at least 32 oz immediately following a workout

I chuckled heartily, thanks for that.