Ideas about why I am not losing weight?
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You are baffling me.
First of all at 230lbs and 5ft 6 and 35 yo I would definitely hope you're eating more than the past 3-4 days of logging indicate. That's if you want to lose weight as opposed to crash and burn.
Yes, a cliff bar is often 72g not the 68g it advertises. Or something else may weight considerably more than what you think it does or what the package seems to indicate. And yes a pop-tart package is TWO servings, not one!
***But the margins you're playing with are WAY too big.***
You're flirting with over 1000 Cal a day deficit which should translate into fairly rapid weight loss even if you were only hitting 500Cal a day.
How much do you move around in a day? Even if you don't have a fitness band, you probably have a phone and both iphones and android phones have apps that can act as plain pedometers.
Broken scale? Double check scale by holding 2lb+ water bottle and then not.
Bowel movements? Pregnancy? Edema? Sleep eating?
Make a rule for youself that you can't put ANYTHING in your mouth unless you have actually already measured it and logged it into MFP. Nothing. Not even water. At least for now till you can trouble shoot this.
Make sure you're netting at least 1200 Cal using verified (green checkmark) entries or USDA cross referenced entries or package cross referenced entries.
Put your daily weight in data in weightgrapher.com or happy scale for iphone or libra for android.
Visit doctor if this continues.2 -
The past few days are accurate. I can download a pedometer app to see, until then my daily activity is: ride to school (2.5ish mi, whatever mapmyfitness says), sit in class/internship, ride to next class (don't usually count this it's less than 2 min ride), ride home (2.5ish mi again) do a cardio video 25min for 1, 50min for 2 (usually only 2 twice a week when I have more time). Study/homework until bed.
What I am seeing from many of you is that I am not eating enough for a sustainable future and I should be eating more. If I try for 1400 a day, will that at least be better? I am really struggling with eating enough now to make it to 1100 (as many have noticed). Since I am due to visit grocery tomorrow I should look for more nutritionally dense foods (maybe get real peanut butter and whole grain toast).
Edit:Bowel movements? Pregnancy? Edema? Sleep eating?
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OK: here is the reason for bafflement.
MFP values are based on Mifflin St Jeor's BMR equations. This establishes 1x of base calories. I don't have it anywhere handy nor is my math up on reading the original... but I am sure you can find standard deviation on Mifflin St Jeor if you try real hard. Suffice it to say though that other validation studies have found their individually calculated values to be within 10% of the predicted values... so close enough for government work and calories estimating most of the time!
MFP then multiplies that by 1.25, 1.4, 1.6, or 1.8 activity factor to give you your expected calories. Again these are values derived from population studies and slightly tweaked by MFP which then expects you to add exercise calories separately.
1.25 corresponds to about 30-40 minutes of physical activity other than sitting a day.
1.4 requires about 7500 steps/75 minutes of activity other than sitting a day.
1.6 is at around 10K steps or 100+ minutes of activity other than sitting a day.
A quick eyeball places you at 1.4 to 1.6 @ 230lbs (especially if one were to include the exercise you don't).
Which means an expected maintenance of 2400 to 2700 and you losing weight at an appreciable clip at 2000 Cal which would be a sane and desirable 20% deficit.
You're eating less than half of that. You are not already normal weight or low overweight at 230lbs, which means that under normal circumstances your body ought to be cooperating.
Remember the discussion about standard deviation? Your results place you into very outlier status vis a vis the population as a whole
So... a whole bunch of stuff can be going on. and inaccuracies and all that. But that's a big difference between expected and reality.
So yes, your scale itself may be a problem hence my call to test it... but you also said that you don't feel like you've lost any weight.
Measurement can be an issue. Hence my call for daily weight in and recording of the fluctuations.
But past all that we come down to you eating a substantially higher amount of calories on a daily basis just for health... I mean your numbers are approaching VLCD status on certain days,
And possibly having an endocrinologist taking a crack at you once you have all your ducks in order and you can present a case to them.5 -
You can experiment with the institute of medicine equation:
http://www.globalrph.com/resting_metabolic_rate.htm
You will see similar EXPECTED results to what I'm chatting about above.
Yes your body does have the potential to down regulate, though not estimating calories in correctly is much more likely.
Yes, if you sit and study for long periods of time you might want to seriously look into forcing a 3-5 minute break every hour where you get up and vigorously walk. Around the block, up and down the corridor, around the kitchen. MOVE. regularly. instead of almost being asleep in your chair ;-)
It will make a world of difference.
And yes, you should eat more than what you've got down in your log.2 -
Well, I won't be able to get to my doctor until March for a scheduled check-up (again, away for school and I have VA healthcare so I can't just find a local Dr.). Until then I guess I will try to make sure:
-look for verified entries
-weigh bulgur/protein powder
-aim for 1100-1200 calories a day vs <1100
Thank you for all of your responses
Just a reminder, this should be your NET (what you have left after eating back some exercise calories) not your GROSS (the total of what you ate for the day. With your activity level, 1100-1200 is not enough nutrition to sustain you. You'll end up losing a good deal more lean muscle than you probably want.
If you're at a college campus, they have services like a health center, wellness center, Rec center you can access with people like doctors and registered dietitians.
Since OP isn't losing weight, I don't see how lean muscle loss can be a serious concern.
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Ah science and math, feels so good (really!). I truly appreciate you listing how expected calories are calculated, and all of the other valuable information. I will make a plan to aim for 1400cal for a week, and try for 1500 the week after, eating back around 50%. Will also try to move more during study lest I grow roots. I'll have access to my digital tape measure in a few weeks and can then have another source of information.though not estimating calories in correctly is much more likely0
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i am 5' 3" and i have been 175 pounds twice in my life. once i was bodybuilding, and while i wasn't low fat, i was unusually muscular for my height. the other time i was in poor shape and probably had less muscle mass than the average woman my height. i could easily have had a 25% difference in amount of muscle mass.
i mention this because i had totally different calorie needs, yet i was the same weight and BMR. online calculators would, however, list the same needs at both times, so consider the MFP calories are only a generalization.
also weigh your food. measuring cups and spoons can have surprising differences with things like protein powder and powdered peanut butter, as there can be a lot of air or very little fitting into the same measuring thing. also quest protein powder, as an example, as a scoop that holds well over one serving where some others have a scoop that holds less. but 25 grams will always be 25 grams.
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lynn_glenmont wrote: »Well, I won't be able to get to my doctor until March for a scheduled check-up (again, away for school and I have VA healthcare so I can't just find a local Dr.). Until then I guess I will try to make sure:
-look for verified entries
-weigh bulgur/protein powder
-aim for 1100-1200 calories a day vs <1100
Thank you for all of your responses
Just a reminder, this should be your NET (what you have left after eating back some exercise calories) not your GROSS (the total of what you ate for the day. With your activity level, 1100-1200 is not enough nutrition to sustain you. You'll end up losing a good deal more lean muscle than you probably want.
If you're at a college campus, they have services like a health center, wellness center, Rec center you can access with people like doctors and registered dietitians.
Since OP isn't losing weight, I don't see how lean muscle loss can be a serious concern.
She's not eating enough to sustain her basic bodily functions. She's taking in 1000 or less calories a day and exercising a lot on top of it. Her body will take the nutrients it needs from within, this means cannibalizing lean muscle tissue first. Over the long term, heart and other organs are affected.4 -
as a cook, I feel like there are things missing from some of your entries. How do you cook the chicken thighs? How do you cook the salmon? How do you roast the brussels sprouts? Is there any oil involved in those preparations?
I have met people who honestly do not count oil used in cooking because "you lift it back out of the oil." Are you really cooking all those things without any oil at all?1 -
I have nice non-stick pans for cooking on the stove, where I use the recommended 1 second spray of cooking spray. I use non-stick foil to roast things in the oven. The times I do use oil (today for instance) I measure and include it.1
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If you don't supply enough calories for your body activity, it will compensate by lowering your resting metabolic rate, which is where you burn the most fat calories by percentage. You CANNOT undereat to try to lose weight effectively.
Your BMR is 1800, so even just eating 1300 with NO EXERCISE should result in a loss of 1lbs a week. But if you're eating 1100 and doing all that exercise along with regular activity (walking to your car, walking around work/home, etc) then you're likely only netting less than 500 calories a day to survive on. Body will compensate for that.
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 nutrition3 -
I am 5'6, 230lbs, 35yrs old. I have been meticulous for the last 45 days about logging everything I eat. I weigh solids and measure liquids. (I even log my vitamins) I ride my bike 4.5-5 miles 5 days a week (logged through MapMyFitness) and do cardio exercises (T25 videos) 3-5 days a week. My calorie goal is 1100 a day, leaning towards more protein. I usually have between 90-100g protein (especially the days I do cardio). I feel stronger during the workouts, particularly this past week. I can do some of the ab exercises I could not do at the beginning, for example.
So it's been 45 days, and.. nothing. No change in weight. I don't feel fatigued or hungry at the end of the day. I don't want to give up, but I am just baffled why I am not losing. My diary is open also if anyone has suggestions.
The thing that strikes me most about your diary is how little actual food there is in it! It seems like you're living on protein shakes and bars most of the time, with a bit of egg, spinach and/or bulgar thrown in for one meal a day. Is this how you intend to carry on eating in the longer term? Is it lack of time that causes you to eat this way?
Secondly, as others have said, weigh everything - even packaged single-serving items. Include any drinks, condiments, sauces, oils... everything. Double check the database entries you're using, and be aware that just because it's "verified" that doesn't guarantee it's correct. Cross reference with other sources for a while until you can be confident that the ones you're using are correct. If you haven't been weighing your protein powder then that could be a big discrepancy and costing you a lot more calories than you think!
Weigh your meat raw, if possible, and look for entries that specify raw meat (cross reference again with USDA or some other site). If you buy cooked meats, look for entries that match the cooked weight and method of cooking as closely as possible.
I'm not sure what else to suggest - if your logging is accurate then you should be losing on that amount. I'm 5'6" and was 217lbs when I started (and 50 yrs old). I'm sedentary and have done very little exercise. I started at 1500 calories per day to lose 1lb per week, and have steadily reduced my intake as the pounds have come off. I'm currently 173lbs and down to 1290 per day, and still losing an average of 1lb/week. I don't say this to make you feel bad, but to show you that someone of your size should be able to eat more than you estimate you are and still lose, even while inactive.
It's great that you feel you're getting stronger, that's something! You mentioned that you haven't really noticed any difference in the mirror... it can be really hard for us to see changes ourselves, sometimes, and I've heard a lot of other people say this too. After almost 45lbs, I'm only now starting to really see and appreciate the difference in my reflection! Take photos regularly for comparison, and take measurements in various places too - just buy a cheap regular tape measure if necessary, but do it... sometimes there are inches being lost even when the pounds don't seem to be shifting. And lastly, do check your bodyweight scale as well to be sure it's working properly, just in case that has a problem.
(Edit: Weigh yourself at the same time of day and under the same conditions, if you don't already do so - e.g. first thing in the morning, naked and after using the toilet. Try weighing every day for a while, if you can stand it - weight often fluctuates day to day, and if you only weigh weekly or even less frequently you may not see these changes as they happen. Daily weighing is not for everyone, though, as some people find it makes them obsessive or stressed. If this is you, then don't feel you have to do this. I find it very useful myself!)
I'm sorry if this isn't really very helpful - you might just need to have patience and keep persevering and eventually things will start to move, but it's definitely frustrating when you feel you're working hard at it and nothing's happening! I wish you the best of luck.
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This might seem like a really silly question, but do you also log drinks? Including cream in coffee (and sugar) or milk in tea? Despite the name, "vitamin water" is full of sugar and calories (unless it's Vitamin Water Zero). So, is it possible you're getting a bunch of extra calories from something like that?4
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Note that 1 second of PAM is approximately 1 gram (try it on a scale), and approximately 9-10 Cal, regardless of what the bottle says.
A food "portion" under 5 Cal can be reported as 0 Cal and many manufacturers take advantage of that labeling rule. Same sometimes with subtracting fiber calories even though some of the calories may be absorbeable.
Having said that, @ninerbuff said the same thing I told you earlier, and as @SueSueDio says above... do you plan on eating this way forever?
Note that you can be losing 5lbs a month and still on a random day weigh the same or more than you did 30 random days before. It is just a matter of the number of samples you recorded and whether the particular pair of samples you're comparing happen to be a "high" or "low" in respect to the timeframe they were recorded in.
Hence the advice to sample every day for a while and enter the info into a trending weight program such as weightgrapher, happy scale, or libra (I use trendweight)1 -
If I eat/drink it, I log it (except water). The only drink I consistently have, other than water, is tea. I log the sugar, milk, and tea leaves. Even the rare occasions I have 0 calorie drinks, I log those.Is this how you intend to carry on eating in the longer term? Is it lack of time that causes you to eat this way?
No, I don't intend this long term. I have a lot of academic pressure right now and don't have/make as much time for 'proper' meals. To exacerbate the issue, I just haven't been hungry the past couple weeks. It is often a struggle to eat the last meal of the day as I really am not hungry. I am further limited by budget, so I can't afford a large variety of items and portability/ease of consumption. That is I need to be able to fit a mid-day meal in a small area of my pack and be able to eat it in 5 minutes or quietly during class.0 -
I am 5'6, 230lbs, 35yrs old. I have been meticulous for the last 45 days about logging everything I eat. I weigh solids and measure liquids. (I even log my vitamins) I ride my bike 4.5-5 miles 5 days a week (logged through MapMyFitness) and do cardio exercises (T25 videos) 3-5 days a week. My calorie goal is 1100 a day, leaning towards more protein. I usually have between 90-100g protein (especially the days I do cardio). I feel stronger during the workouts, particularly this past week. I can do some of the ab exercises I could not do at the beginning, for example.
So it's been 45 days, and.. nothing. No change in weight. I don't feel fatigued or hungry at the end of the day. I don't want to give up, but I am just baffled why I am not losing. My diary is open also if anyone has suggestions.
I'll tell it to you straight. You are not eating 1100 calories because if you were you'd be losing weight. In your diary, I see a lot of generic entries, as well as one I know is wrong and others I suspect are wrong.
You have salmon as 47 calories per 28 grams, when it's actually more like 58-60. This means you are under-estimating by 13 calories per ounce. If you have 4 ounces, that means you are under-estimating by 52 calories.
I notice you use scoops and measuring cups for some things, or at least your entries indicate that you do. Eyeballs, tablespoons and measuring cups are not great for solid foods. Always weight in grams.
Also, do some extra research to make sure you are choosing correct entries. The USDA is a great site for this. Even verified entries in the MFP database are often incorrect.
Make sure you log every single thing you eat, and that includes condiments, drinks with sugar, cream in your coffee, everything.
As for exercise calories, I suspect that you are getting those numbers from the MFP database or some other website or app because they look way overestimated to me. I suggest you only count steady state cardio and include the rest in your activity level.
So, the bottom line is when you underestimate food and overestimate calories out, you end up coming out to about maintenance.
If you find none of what I say is accurate, then you need to go to the doctor because you have a medical issue going on.
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What you are seeing as peanut butter is powdered peanut butter, 1 serving is 2 TBSP or 12g, what I do is put my shake on the scale and weigh it, but it is listed in the database as 2 TBSP (or half that if I use half a serving). Well, I do use a measuring cup for the quinoa/bulgur, so I will start weighing that. I will also start weighing my protein powder. Otherwise, I am confident in my logging.
Can you point to specific days where you are not seeing completion or need an overhaul? There was a week in late Oct where I was significantly below 1000, but it was a very stressful week and I couldn't make myself eat more. So I did complete my diary but it won't post due to the very low calories.
I am also a bit confused as if the only major issues are the powdered peanut butter and quinoa, and I am logging less than 1100 cals a day, then an extra half serving of powdered peanut butter would add 32 cals a day (if I do not weigh correctly, for example) and an extra half cup of bulgur would add 75 calories a day. This is still below 1200 calories. So is that the major issue, that I am not eating enough?
Edit: I worked in a lab, so I have a lab scale that goes to 4 decimals. I am pretty confident in its precision. Also, I hope I am not sounding like I am making excuses, I am just trying to reply to specific points, and as we all know, weight loss is frustrating. So my apologies if I seem, snarky.
I should also mention that early this year a I had a full panel done and have no thyroid, diabetes, cholesterol, or other health issues.
Did you have a thyroid panel, or just TSH tested? Does Your body temp run low?2 -
I see a lot of generic entries, as well as one I know is wrong and others I suspect are wrong.
Please be specific if you see an obviously wrong entry. I wouldn't want to use that one in the future.You have salmon as 47 calories per 28 grams, when it's actually more like 58-60
I used a verified entry in the MFP database, not sure what else I could do other than cross referencing via the USDA.Eyeballs, tablespoons and measuring cups are not great for solid foods
I mentioned in an earlier reply, the two main solid foods I hadn't been weighing were bulgur and protein powder. I will be weighing these in the future. Although many things, such as the powdered peanut butter and sugar, are listed in measurement(s), this is because the serving in the database is listed so. I do weigh these things and will have a half or whole serving and list it as such.Make sure you log every single thing you eat[...]
Regarding exercise, I realize the numbers are overestimated, which is one of the main reasons I have not been eating back any calories.
There is now doubt for me, either I am starving myself and my body is eating itself or I am so far off in my measurements of food that I am eating at maintenance level.Did you have a thyroid panel, or just TSH tested? Does Your body temp run low?0 -
Verified entries are bollocks
More than half of MFP food entries are bollocks
Yes you absolutely should double check every single entry against pack size and other databases and USDA is a good example
Personally I'd ditch the bike and start walking to school ...2.5 miles isn't a long bike ride but is a decent 35-40min walk6 -
You mention stress.
I wonder if cortisol is an issue. i personally have never heard it affecting weight loss that much, though.
If not, you might be sleep eating.
Do you have roommates? I yes, could they be the pranking type to add a bunch of oil or sugar to your food (yes, it has happened to me)?
Do you drink alcohol?
If no to the above...I agree with seeing a doctor. Something is not right here. You should be losing weight if you say that you're counting all foods, beverages, cooking oils/condiments, coffee add-ins, etc.1
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