"Eating clean" and Exercising...not losing weight
92_sweetheart
Posts: 131 Member
Hi everyone!
I recently started back on my weight loss journey. I've been at it strong for about 9 days. In the first maybe 3-5 days, I lost about 2.6lbs. Starting was 186.2lbs got down to about 183.6. I didn't log that 183.6 but prior to that I was weighing in at 184.6lbs. So I did gain and now I've been stuck at 184.6 to 184.8 for days now. I consume about 1200 calories but net about 700-800 with exercise. I'm not sure if I'm not giving it enough time or if I am not eating enough or if this is actually good lost or what. I'm 5ft2 if that matters.
Thanks
I recently started back on my weight loss journey. I've been at it strong for about 9 days. In the first maybe 3-5 days, I lost about 2.6lbs. Starting was 186.2lbs got down to about 183.6. I didn't log that 183.6 but prior to that I was weighing in at 184.6lbs. So I did gain and now I've been stuck at 184.6 to 184.8 for days now. I consume about 1200 calories but net about 700-800 with exercise. I'm not sure if I'm not giving it enough time or if I am not eating enough or if this is actually good lost or what. I'm 5ft2 if that matters.
Thanks
1
Replies
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Do you weigh everything you eat? You might be eating more than you think you are.7
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Weight loss is not linear and you will not lose weight every day. You've been at it for 9 days and it sounds like you've made great progress. It is absolutely not surprising that your weight has fluctuated, as things like carbs, sodium, exercise and your menstrual cycle can all affect this.
If you are weighing everything you eat and truly only eating 1200 (and netting 700?) then that is very low. Too low.
You can eat more than 1200 and lose weight! What did MFP set your daily goal at?
Be patient. You've got this.
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Hello fellow shortie! I'm 5'2" as well.
You've just started to try to lose weight, and as with all endeavors worth great effort, this will take time. You effectively lost 2.6 pounds in a week. That's a quick rate of loss. A bit too quick. It's safe to say, though, that some of your loss at this point is water weight, so that's okay.
Addressing that, your net calories are a bit concerning, though I always question net numbers because exercise burns are so challenging to pin down.
I will state a sad truth, though...
At 5'2", there really is no way to lose 2 pounds a week unless you are very, very, very obese. And you are not.
Did you set yourself to lose more than one pound a week? What is your training like that you're getting so many exercise calories?6 -
You got excited as you dropped the initial glycogen stores but as far as fat loss, like a pp mentioned, 2lbs a week is a pipe dream at yor weight and height. Unfortunately the shorter you are the less room for error you have in terms of accuracy in your logging. 180 is stil rather heavy for your height so 1lb a week would probably be as aggressive as I'd expect and as I said, not too much room for error4
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roamingtiger wrote: »Do you weigh everything you eat? You might be eating more than you think you are.
I weigh literally everything.2 -
kathrynjean_ wrote: »
If you are weighing everything you eat and truly only eating 1200 (and netting 700?) then that is very low. Too low.
You can eat more than 1200 and lose weight! What did MFP set your daily goal at?
I weigh everything. I set it at 2lb a week. My net is usually around 800-850 net but some days on the higher end of 700 like 780-790. I honestly don't think I could handle eating more than 1200 calories. I eat more now than before I really got on board with. Probably in the past 2 meals a day and not healthy choices.0 -
92_sweetheart wrote: »kathrynjean_ wrote: »
If you are weighing everything you eat and truly only eating 1200 (and netting 700?) then that is very low. Too low.
You can eat more than 1200 and lose weight! What did MFP set your daily goal at?
I weigh everything. I set it at 2lb a week. My net is usually around 800-850 net but some days on the higher end of 700 like 780-790. I honestly don't think I could handle eating more than 1200 calories. I eat more now than before I really got on board with. Probably in the past 2 meals a day and not healthy choices.
If you want to stick with 1200 calories, make sure you are netting 1200. When you're netting that few calories, you run the risk of losing more muscle, along with a host of other health issues.6 -
Try to only weigh yourself once a week. There will be daily water fluctuations that can be frustrating if you look at the scale more often. Stick to eating 1200, try not to net under that very often. You need to fuel your body. Be patient, it will happen.1
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GottaBurnEmAll wrote: »
At 5'2", there really is no way to lose 2 pounds a week unless you are very, very, very obese. And you are not.
Did you set yourself to lose more than one pound a week? What is your training like that you're getting so many exercise calories?
I kept my goal at 2lbs per week the same when I started my weigh loss plan at 221lbs. I was obese during that time. I got down to about 175. I have medically induce hypothyroidism so I recently around March my weight got up to about 205. My thyroid is not 100% controlled but medicine is keeping at an okay range that I can lose weight (lost about 20lbs since March with no exercising or dieting) but my metoblism is slower so I thought 1200 calories was good because probably anymore I would just gain weight. I've been circuit training everyday for since starting.0 -
You're netting too low and your weight loss expectation a week is too high. Never a great combination. With an approximate BMR of 1650, then adding exercise along with daily physical activity, I'd imagine you'd be easily in the 2000 range TDEE. Even if you took a 1000 off of that, you'd net 1000 (still too low).
Eat no less than 1200 calories NET. Stay consistent and the weight will come off.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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And if you were eating only 1200 calories, you'd probably not have gained any weight. So if you gained weight, you WERE already consuming more than 1200 calories.92_sweetheart wrote: »kathrynjean_ wrote: »
If you are weighing everything you eat and truly only eating 1200 (and netting 700?) then that is very low. Too low.
You can eat more than 1200 and lose weight! What did MFP set your daily goal at?
I weigh everything. I set it at 2lb a week. My net is usually around 800-850 net but some days on the higher end of 700 like 780-790. I honestly don't think I could handle eating more than 1200 calories. I eat more now than before I really got on board with. Probably in the past 2 meals a day and not healthy choices.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
5 -
Be sure you eat three vegetables and two fruits each day. There is something about the nutrients in those foods that help digest the other foods you eat. I don't lose weight if I skimp on the veggies, but I do lose weight if I eat them.
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I'm another 5'2 person who is going to tell you that you need to do a couple of things:
1. Adjust your expectations - 2 lbs/week is likely too aggressive. You could aim for 1-1.5 lb/week at your current weight which would be more appropriate.
2. Increase your calories - you said you are weighing everything and confident you are logging accurately? You should net at least 1200 cals, below that you risk not getting adequate nutrition, not having enough cals to fuel your workouts, loss of lean body mass, fatigue, hair loss, brittle nails, sallow skin.... none of that sounds good, right?
3. Be patient - you are looking at about a year to get to a healthy weight for your height. Losing over 2 lbs the first week is actually more than you should be aiming for (see above).
4. Find a balance between foods that provide nutrition, foods that fill you up, and foods that you enjoy. Going from one extreme of eating too many calorie dense foods in a surplus to too many nutrient dense foods in a calorie deficit can often be a difficult adjustment. Focusing on finding that balance is important for long term success.
For what it's worth I'm the same height and lost most of my weight eating 1600-1900 cals. You don't have to eat so little in order to lose.8 -
You're netting too low and your weight loss expectation a week is too high. Never a great combination. With an approximate BMR of 1650, then adding exercise along with daily physical activity, I'd imagine you'd be easily in the 2000 range TDEE. Even if you took a 1000 off of that, you'd net 1000 (still too low).
Eat no less than 1200 calories NET. Stay consistent and the weight will come off.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I never changed it from nearly 2 yrs ago just entered my updated weight. I've been exercising everyday since starting which I entered and I plan on doing for the most part.
I just set it at 1lb a week MFP is still giving 1200 Calories. Am I suppose to eat 1200 with/after exercise?0 -
I set it at 1lb per week and still getting 1200 Calorie daily goal.1
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92_sweetheart wrote: »GottaBurnEmAll wrote: »
At 5'2", there really is no way to lose 2 pounds a week unless you are very, very, very obese. And you are not.
Did you set yourself to lose more than one pound a week? What is your training like that you're getting so many exercise calories?
I kept my goal at 2lbs per week the same when I started my weigh loss plan at 221lbs. I was obese during that time. I got down to about 175. I have medically induce hypothyroidism so I recently around March my weight got up to about 205. My thyroid is not 100% controlled but medicine is keeping at an okay range that I can lose weight (lost about 20lbs since March with no exercising or dieting) but my metoblism is slower so I thought 1200 calories was good because probably anymore I would just gain weight. I've been circuit training everyday for since starting.
I have hypothyroidism too. And believe everyone in here who is telling you that your deficit is too aggressive now.
You weigh less.
You need to fuel your activity. You are going to stress your body with frequent workouts on too little calories and that is going to stall the scale by causing water retention.
This is not a race. You will be managing your weight for life. You're only in the phase of losing excess weight right now. Then you'll be in a phase of maintaining it. Part of learning to deal with weight management is learning to have healthy, realistic goals that balance food intake, fitness goals and activity levels, and your nutrition needs. You're currently NOT doing that.
This is not about a rush to get down to a certain number. You should start thinking about this as living a healthier lifestyle that is getting you towards a goal of being the person you want to be.
Reset your expectations and give this time.6 -
You can't expect weight loss to happen overnight. You've only been at it for 9 days, and this takes time. It's taken me a little over a year..0
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92_sweetheart wrote: »I set it at 1lb per week and still getting 1200 Calorie daily goal.
You can likely EAT more than 1200 calories. Unlike everyone else here, I'm not one who's totally convinced you're fully netting exactly what MFP says.
Tell us exactly how long your exercise sessions are and how you get the calorie burns for them... do you enter them into MFP?1 -
BarbaraJatmfp wrote: »Be sure you eat three vegetables and two fruits each day. There is something about the nutrients in those foods that help digest the other foods you eat. I don't lose weight if I skimp on the veggies, but I do lose weight if I eat them.
Uh no, that's not how it works.8 -
GottaBurnEmAll wrote: »92_sweetheart wrote: »I set it at 1lb per week and still getting 1200 Calorie daily goal.
You can likely EAT more than 1200 calories. Unlike everyone else here, I'm not one who's totally convinced you're fully netting exactly what MFP says.
Tell us exactly how long your exercise sessions are and how you get the calorie burns for them... do you enter them into MFP?
I actually probably actually eat 1050-1200 a day. I was going by MFP telling me 1000-1200 is okay. I LITERALLY log everything and weigh everything and pre-plan my meals days in advance. The only thing I log that could or possibly inaccurate is the calories for fruits and veggies. I exercise 20 minutes a day and with the exercise I do I burn around 230 Calories occurring to MFP (circuit training). I plan on getting a heart rate and calorie tracker to be sure I actually am burning that. Maybe I'm not burning what I it is saying.0 -
Highly unlikely you are burning 230 calories in 20 minutes of exercise. You might be burning half of that to be honest. MFP way over estimates calorie burns in my experience.6
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You shouldn't eat less than your BMR because then your body thinks it's starving which means it'll store your fat to use for later. The MFP activity calories is way off. It says I burn about 300 more than I actually do, so I go by my HR monitor.0
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roamingtiger wrote: »You shouldn't eat less than your BMR because then your body thinks it's starving which means it'll store your fat to use for later. The MFP activity calories is way off. It says I burn about 300 more than I actually do, so I go by my HR monitor.
Starvation mode doesn't exist. You shouldn't eat below your BMR that much is true.. but the whole starvation mode and storing it as fat.. is not true at all.6 -
92_sweetheart wrote: »GottaBurnEmAll wrote: »92_sweetheart wrote: »I set it at 1lb per week and still getting 1200 Calorie daily goal.
You can likely EAT more than 1200 calories. Unlike everyone else here, I'm not one who's totally convinced you're fully netting exactly what MFP says.
Tell us exactly how long your exercise sessions are and how you get the calorie burns for them... do you enter them into MFP?
I actually probably actually eat 1050-1200 a day. I was going by MFP telling me 1000-1200 is okay. I LITERALLY log everything and weigh everything and pre-plan my meals days in advance. The only thing I log that could or possibly inaccurate is the calories for fruits and veggies. I exercise 20 minutes a day and with the exercise I do I burn around 230 Calories occurring to MFP (circuit training). I plan on getting a heart rate and calorie tracker to be sure I actually am burning that. Maybe I'm not burning what I it is saying.
Wait. You said you were netting 700-800, but let's not quibble over numbers.
If you're circuit training for just 20 minutes a day, you're not burning 230 calories. You're lucking to be burning 100. I think the notion that you're netting too few calories can be laid to rest.
As far as heart rate trackers, they're only useful for steady state cardio. They won't really work for circuit training.
Stop eating less than 1200 calories, okay?
If you're logging accurately, weighing your food with a food scale, and selecting the correct data base entries, just stay the course. The weight will come off.3 -
MalkinMagic71 wrote: »roamingtiger wrote: »You shouldn't eat less than your BMR because then your body thinks it's starving which means it'll store your fat to use for later. The MFP activity calories is way off. It says I burn about 300 more than I actually do, so I go by my HR monitor.
Starvation mode doesn't exist. You shouldn't eat below your BMR that much is true.. but the whole starvation mode and storing it as fat.. is not true at all.
Which I also read years ago when first starting my journey0 -
MalkinMagic71 wrote: »roamingtiger wrote: »You shouldn't eat less than your BMR because then your body thinks it's starving which means it'll store your fat to use for later. The MFP activity calories is way off. It says I burn about 300 more than I actually do, so I go by my HR monitor.
Starvation mode doesn't exist. You shouldn't eat below your BMR that much is true.. but the whole starvation mode and storing it as fat.. is not true at all.
Just wondering why you say it isn't true. I'd like some science articles. Thanks in advance.0 -
MalkinMagic71 wrote: »Highly unlikely you are burning 230 calories in 20 minutes of exercise. You might be burning half of that to be honest. MFP way over estimates calorie burns in my experience.
I figured that it is was off but I'm looking to getting a heart rate monitor soon.0 -
MalkinMagic71 wrote: »roamingtiger wrote: »You shouldn't eat less than your BMR because then your body thinks it's starving which means it'll store your fat to use for later. The MFP activity calories is way off. It says I burn about 300 more than I actually do, so I go by my HR monitor.
Starvation mode doesn't exist. You shouldn't eat below your BMR that much is true.. but the whole starvation mode and storing it as fat.. is not true at all.
Well, sometimes we shorter folks do end up eating below our BMR because that's just how the math works. It's not a big deal.
When I first started losing weight at 210 pounds and was eating 1200 calories, I was eating below my BMR. And yet, that wasn't an aggressive rate of loss for me. It was only a pound a week deficit.0 -
GottaBurnEmAll wrote: »MalkinMagic71 wrote: »roamingtiger wrote: »You shouldn't eat less than your BMR because then your body thinks it's starving which means it'll store your fat to use for later. The MFP activity calories is way off. It says I burn about 300 more than I actually do, so I go by my HR monitor.
Starvation mode doesn't exist. You shouldn't eat below your BMR that much is true.. but the whole starvation mode and storing it as fat.. is not true at all.
Well, sometimes we shorter folks do end up eating below our BMR because that's just how the math works. It's not a big deal.
When I first started losing weight at 210 pounds and was eating 1200 calories, I was eating below my BMR. And yet, that wasn't an aggressive rate of loss for me. It was only a pound a week deficit.
Obviously they are exceptions, but for most people it's not the best way to go about things. I started similar when I was at my heaviest(390ish).. eating very low calorie just to get the weight off quick, but was under doctors supervision at this time.
Anyway you do it, you have to make sure it is something sustainable for the long haul.0
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