Scale won't budge

Fearfulowl25
Fearfulowl25 Posts: 8 Member
in Health and Weight Loss
It's been 4 weeks of dieting i gave up soda lost 20lbs body got use to not having soda gained it all back now I can't get rid of it. If I could lose 10lbs I would be happy just for a small achievement..

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    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.
  • xmichaelyx
    xmichaelyx Posts: 883 Member
    Fearfulowl25 wrote: »
    body got use to not having soda gained it all back

    This isn't how it works at all.

  • CincyNeid
    CincyNeid Posts: 1,249 Member
    Just dropping Soda and gained weight back. That's not typically what happens.

    To lose weight you need to expend more calories than you ingest.

    To gain weight to need to ingest more calories that you expend.
  • MissusMoon
    MissusMoon Posts: 1,900 Member
    Are you counting your calories at all?
  • ChristopherLimoges
    ChristopherLimoges Posts: 298 Member
    edited June 2016
    Fearfulowl25 wrote: »
    It's been 4 weeks of dieting i gave up soda lost 20lbs body got use to not having soda gained it all back now I can't get rid of it. If I could lose 10lbs I would be happy just for a small achievement..

    You lost 20 pounds in 4 weeks by not drinking soda, then gained it all back? I'm pretty sure you'd have to be drinking 5 or more 2 Liters per day, with meals, to lose that much weight from soda alone. Unless this isn't being viewed correctly, the numbers are inaccurate.

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