Weight going down really slow
needtolosethatweight26
Posts: 89 Member
I eat a 1200-1400 calorie diet, walk a lot and workout 4-5 times a week. I am noticing that my weight loss is slow, like really really slow. My question is, how much does exercise help in losing weight ? Or is it my eating habits that matter more?
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Replies
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How slow is "really slow"?
Also, CICO is what matters when it comes to weight loss. You can work out for four hours a day and still gain weight if you eat at a surplus.0 -
drwilseyjr wrote: »How slow is "really slow"?
Also, CICO is what matters when it comes to weight loss. You can work out for four hours a day and still gain weight if you eat at a surplus.
Slow is like super slow. I've not lost more than 2 lbs in over a month. I am not even close to my goal weight. 20lbs more to go for GW.
Definitely meeting my calorie goals. I might go overboard on macros a few times but mostly its alright.
I am starting to worry if I am losing this battle.0 -
What do you have your activity level set as? And are you logging ABSOLUTELY truthful logs?0
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drwilseyjr wrote: »What do you have your activity level set as? And are you logging ABSOLUTELY truthful logs?
Activity level is set as less active
Truthful logs, yes - truthful to my best but most of the foods I eat and log aren't verified foods because most of them are home cooked from scratch.0 -
Anybody else, help?0
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Set your activity level to a lower level or cut your caloric intake by 500 calories to start.0
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anusharajesh13 wrote: »drwilseyjr wrote: »How slow is "really slow"?
Also, CICO is what matters when it comes to weight loss. You can work out for four hours a day and still gain weight if you eat at a surplus.
Slow is like super slow. I've not lost more than 2 lbs in over a month. I am not even close to my goal weight. 20lbs more to go for GW.
Definitely meeting my calorie goals. I might go overboard on macros a few times but mostly its alright.
I am starting to worry if I am losing this battle.
With only 20 pounds to lose your goal should be to lose 0.5 pounds per week, so at 2 pounds in about a month you are right on target.
Nonetheless, if you want more tips, change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings1 -
Answer to your first question: Eating habits are the most important thing when it comes to weight loss. If you want to try something that really works eat three meals and two snacks every day for a couple of weeks. Make sure the meals are high in lean protein like grilled chicken breast. After a couple of weeks of that start to add in more veggies. Drop all sugar, simple carbs, and processed foods. Limit alcohol.
Track everything and make sure you are at a calorie deficit every day. But not too much of a deficit. 1200-1400 seems a little low. If you are a man you should be somewhere between 1700-2000.
Cardio is wonderful, I do it all of the time, but it is the least effective means of losing weight.1 -
Advice given to me a few years ago that helped was to make sure you are eating enough fat and protein. I'm currently sitting on my rear for the tenth week with a broken foot along with ruptured planar plate and am losing weight.
I log everything I eat and make sure to meet my macro goals each day. I'm eating around 1600 calories a day. I eat mostly LCHF with an everything bagel thrown in once in a while because I like them, but I still watch my carb intake and keep it around 100-120g a day.
Tweaking your diet would most likely give you better results. Such as dropping diet sodas and artificial sweeteners if you indulge in them. Focusing on meeting macros and not going over on sodium at the same time. The little things like that matter a lot.
With working out, are you doing cardio all the time or are you doing more weights?0 -
kshama2001 wrote: »anusharajesh13 wrote: »drwilseyjr wrote: »How slow is "really slow"?
Also, CICO is what matters when it comes to weight loss. You can work out for four hours a day and still gain weight if you eat at a surplus.
Slow is like super slow. I've not lost more than 2 lbs in over a month. I am not even close to my goal weight. 20lbs more to go for GW.
Definitely meeting my calorie goals. I might go overboard on macros a few times but mostly its alright.
I am starting to worry if I am losing this battle.
With only 20 pounds to lose your goal should be to lose 0.5 pounds per week, so at 2 pounds in about a month you are right on target.
Nonetheless, if you want more tips, change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
Yeah, this.
The closer you are, the harder it is and the less room for error. You're actually on target.0 -
See also 'Lyle McDonald: Fat Loss For Females' which is long; I watch it while doing my yoga warmups.
https://www.youtube.com/watch?v=6846ZTBu08k 0 -
drwilseyjr wrote: »Set your activity level to a lower level or cut your caloric intake by 500 calories to start.
Cutting down 500 cal a day would make me starving all the time. I am already on a deficit. Maybe I should be watching my macros.0 -
kshama2001 wrote: »anusharajesh13 wrote: »drwilseyjr wrote: »How slow is "really slow"?
Also, CICO is what matters when it comes to weight loss. You can work out for four hours a day and still gain weight if you eat at a surplus.
Slow is like super slow. I've not lost more than 2 lbs in over a month. I am not even close to my goal weight. 20lbs more to go for GW.
Definitely meeting my calorie goals. I might go overboard on macros a few times but mostly its alright.
I am starting to worry if I am losing this battle.
With only 20 pounds to lose your goal should be to lose 0.5 pounds per week, so at 2 pounds in about a month you are right on target.
Nonetheless, if you want more tips, change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
This sounds good. Though I feel like I am putting in a lot of hard work and 2lbs a month is so less.0 -
ByronPrather wrote: »Answer to your first question: Eating habits are the most important thing when it comes to weight loss. If you want to try something that really works eat three meals and two snacks every day for a couple of weeks. Make sure the meals are high in lean protein like grilled chicken breast. After a couple of weeks of that start to add in more veggies. Drop all sugar, simple carbs, and processed foods. Limit alcohol.
Track everything and make sure you are at a calorie deficit every day. But not too much of a deficit. 1200-1400 seems a little low. If you are a man you should be somewhere between 1700-2000.
Cardio is wonderful, I do it all of the time, but it is the least effective means of losing weight.
I don't do cardio so much. But I do walk a lot. I don't have a car so walking is my means of transport. I do Jillian Michael workout 4-5 times a day.
I haven't stopped sugar because I wanted to drop it only when I have the last 10 lbs to lose.
I am a vegetarian so I so don't do meat. But I am including tofu and eggs. I was doing lentils also but they have a lot of carbs.
But that's some great advice that you have given me. Thank you so much because I need all the guidance and support.0 -
niamibunni wrote: »Advice given to me a few years ago that helped was to make sure you are eating enough fat and protein. I'm currently sitting on my rear for the tenth week with a broken foot along with ruptured planar plate and am losing weight.
I log everything I eat and make sure to meet my macro goals each day. I'm eating around 1600 calories a day. I eat mostly LCHF with an everything bagel thrown in once in a while because I like them, but I still watch my carb intake and keep it around 100-120g a day.
Tweaking your diet would most likely give you better results. Such as dropping diet sodas and artificial sweeteners if you indulge in them. Focusing on meeting macros and not going over on sodium at the same time. The little things like that matter a lot.
With working out, are you doing cardio all the time or are you doing more weights?
This sounds about rite to me. I do 150 grams of carbs a day and at times the carbs I gain from exercise calories too.
I do Jillian Michael 4-5 times a day and walk around a lot0 -
anusharajesh13 wrote: »drwilseyjr wrote: »Set your activity level to a lower level or cut your caloric intake by 500 calories to start.
Cutting down 500 cal a day would make me starving all the time. I am already on a deficit. Maybe I should be watching my macros.
thats not what they are saying... they are saying cut your maintenance calories by -500... so if your maintenance is 2000 eat 1500...0 -
anusharajesh13 wrote: »niamibunni wrote: »Advice given to me a few years ago that helped was to make sure you are eating enough fat and protein. I'm currently sitting on my rear for the tenth week with a broken foot along with ruptured planar plate and am losing weight.
I log everything I eat and make sure to meet my macro goals each day. I'm eating around 1600 calories a day. I eat mostly LCHF with an everything bagel thrown in once in a while because I like them, but I still watch my carb intake and keep it around 100-120g a day.
Tweaking your diet would most likely give you better results. Such as dropping diet sodas and artificial sweeteners if you indulge in them. Focusing on meeting macros and not going over on sodium at the same time. The little things like that matter a lot.
With working out, are you doing cardio all the time or are you doing more weights?
This sounds about rite to me. I do 150 grams of carbs a day and at times the carbs I gain from exercise calories too.
I do Jillian Michael 4-5 times a day and walk around a lot
you don't need to eat low carb to lose weight. doesn't make a difference.0 -
anusharajesh13 wrote: »drwilseyjr wrote: »Set your activity level to a lower level or cut your caloric intake by 500 calories to start.
Cutting down 500 cal a day would make me starving all the time. I am already on a deficit. Maybe I should be watching my macros.
thats not what they are saying... they are saying cut your maintenance calories by -500... so if your maintenance is 2000 eat 1500...
Ah alright. Is there any Accurate way to calculate maintenance calories?0 -
You're losing 1/2lb a week that's not bad at all.
Exercise matters but not as much as tracking your cals and being as accurate as you can.
And yes you can calculate approx maintenance cals by using sites such as scooby workshop to give you an idea.0 -
anusharajesh13 wrote: »ByronPrather wrote: »Answer to your first question: Eating habits are the most important thing when it comes to weight loss. If you want to try something that really works eat three meals and two snacks every day for a couple of weeks. Make sure the meals are high in lean protein like grilled chicken breast. After a couple of weeks of that start to add in more veggies. Drop all sugar, simple carbs, and processed foods. Limit alcohol.
Track everything and make sure you are at a calorie deficit every day. But not too much of a deficit. 1200-1400 seems a little low. If you are a man you should be somewhere between 1700-2000.
Cardio is wonderful, I do it all of the time, but it is the least effective means of losing weight.
I don't do cardio so much. But I do walk a lot. I don't have a car so walking is my means of transport. I do Jillian Michael workout 4-5 times a day.
I haven't stopped sugar because I wanted to drop it only when I have the last 10 lbs to lose.
I am a vegetarian so I so don't do meat. But I am including tofu and eggs. I was doing lentils also but they have a lot of carbs.
But that's some great advice that you have given me. Thank you so much because I need all the guidance and support.
My vegan friends have tons of carbs from legumes like lentils and are healthy and fit.
When I have carbs from legumes I feel satiated but when carbs are from flour products I am not.0 -
I agree on the feeling satisfied bit but I thought it's a lot of carbs.0
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anusharajesh13 wrote: »
Ah alright. Is there any Accurate way to calculate maintenance calories?
This is one of the best to figure out BMR and TDEE, and macro goals.
http://www.whataremymacros.com0 -
What ever you do don't give up trying different things help me like one week I cut out all breads then no butter I eat lots of vegetables lean meat and fish salad instead of potatoes I also increased my water intake to 8 glasses a day 10 if I eat salty foods hang in there0
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misfits_shotgun wrote: »What ever you do don't give up trying different things help me like one week I cut out all breads then no butter I eat lots of vegetables lean meat and fish salad instead of potatoes I also increased my water intake to 8 glasses a day 10 if I eat salty foods hang in there
This sounds good but the main problem is I am a egg eating vegetarian so other than eggs and a bit if lentils I am unable to find vegetarian protein that has less fat.0 -
7yearbitch wrote: »anusharajesh13 wrote: »
Ah alright. Is there any Accurate way to calculate maintenance calories?
This is one of the best to figure out BMR and TDEE, and macro goals.
http://www.whataremymacros.com
So I did this and got the values and have set it in MFP. But how much sugar can I have?0 -
anusharajesh13 wrote: »I agree on the feeling satisfied bit but I thought it's a lot of carbs.
There are vegans here who eat about 60% carbs. When you're not getting your protein from meat, carbs come along for the ride when you get protein from plants. Are you eating other legumes besides lentils? What about black beans? Tofu? Also, have you tried seitan?0 -
anusharajesh13 wrote: »7yearbitch wrote: »anusharajesh13 wrote: »
Ah alright. Is there any Accurate way to calculate maintenance calories?
This is one of the best to figure out BMR and TDEE, and macro goals.
http://www.whataremymacros.com
So I did this and got the values and have set it in MFP. But how much sugar can I have?
Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings0 -
I have less to lose as well. Someone here suggested I set myself at 0.5 expected loss per week. I also have my day set as sedentary because I sit a lot.
I get 1200 calories per day. When I work out I rarely eat the calories I burn when working out. Are you eating your work out calories? Maybe that doesn't work for you if you are.
Do you weigh and measure everything you eat? I cook home cooked meals a lot as well and still weigh and measure it all.0 -
kshama2001 wrote: »anusharajesh13 wrote: »drwilseyjr wrote: »How slow is "really slow"?
Also, CICO is what matters when it comes to weight loss. You can work out for four hours a day and still gain weight if you eat at a surplus.
Slow is like super slow. I've not lost more than 2 lbs in over a month. I am not even close to my goal weight. 20lbs more to go for GW.
Definitely meeting my calorie goals. I might go overboard on macros a few times but mostly its alright.
I am starting to worry if I am losing this battle.
With only 20 pounds to lose your goal should be to lose 0.5 pounds per week, so at 2 pounds in about a month you are right on target.
Nonetheless, if you want more tips, change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
+1
With only 20lbs to lose you're doing it correctly.0
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