Help please.

rominaledezma22

I been trying to watch my diet and I been working out. I eat 1200 calories a day sometimes a little more sometimes a little less. I work out 5 to 6 times a week for 60-90 mins . I do 1 hrs of walking and 1 hrs of weights squats and dancing. I was losing weight and now I am stuck on 167. Why ??? the only think I been doing different is I don't drink a hole lot of water. I use a ft4 heart monitor watch that tells me the calories I burned . I burn 3600 to 4500 a wk. So what am I doing wrong.

Chef_Barbell

Are you weighing your food?

Holly23bgs

How long have you been doing this? Sometimes your body hits a wall and wants to hold on to the calories because it thinks it's losing energy too fast. You may need to take some recovery days where you eat more. I don't mean overeat, just refuel yourself every so often.

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nutmegoreo

How long have you been "stuck?" Are you not losing at all, or just slower than you were losing?

malibu927

How long has it been since you lost weight? Are you using your HRM for all workouts? It won't be accurate for anything other than steady-state cardio.

kyladefranco

You might be over training and under eating. Depending on your weight, 1200 calories might be too little. You'll notice overtraining if your resting pulse is running high. I would take a break and refuel!

tracykreczmer

Do u switch up your work out? I know a lot of people who do the same machines..reps etc..but you are burning some serious cals wow!

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.

rominaledezma22

I been stuck almost 2 wks now I am taking phentermine 37.5 it s supistes help I stared to take them last month wich helped me lose 10 pounds but now I have st lost any I was hping to lose 2 pounds a wk

Holly23bgs

You could also be turning fat into muscle. Muscle weighs more than fat but is smaller. How are your clothes fitting you? You might notice other kinds of changes even if the scale isn't moving. If you have a measuring tape, measure some parts of yourself around and keep track of that too. Sometimes the inches getting smaller will make you feel better!

Chef_Barbell

hbgs23 wrote: »

You could also be turning fat into muscle. Muscle weighs more than fat but is smaller. How are your clothes fitting you? You might notice other kinds of changes even if the scale isn't moving. If you have a measuring tape, measure some parts of yourself around and keep track of that too. Sometimes the inches getting smaller will make you feel better!

Fat doesn't turn into muscle. That's not how that works.

nutmegoreo

hbgs23 wrote: »

You could also be turning fat into muscle. Muscle weighs more than fat but is smaller. How are your clothes fitting you? You might notice other kinds of changes even if the scale isn't moving. If you have a measuring tape, measure some parts of yourself around and keep track of that too. Sometimes the inches getting smaller will make you feel better!

It takes calories and an intense workout routine to build muscle. Even then, women don't have the testosterone to build enough muscle to pace the loss of fat.

OP, there are many different factors involved. If you are close to TOM, increasing exercise, or having a high sodium day right before you weigh in, these can cause water retention which will mask any losses you have. If you aren't using a kitchen scale to weigh all solid foods, you are likely eating more than you think.

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WickAndArtoo

Not sure if anyone has mentioned it but maybe try a new sport/activity such as yoga/spinning/hiking etc and also focus on how your body changes in other ways than weight loss. Maybe your scale didn't move but your arms are leaner or your butt is perkier. Our bodies do hit plateaus during weight loss, from what I've read you have to switch it up and work a little harder.

rominaledezma22

I think maybe is because I been doing the same workouts . I was working out and eating right and gained 5 pounds then lost them 2 days later . I think I should not weight my self so often .

malibu927

rominaledezma22 wrote: »

I think maybe is because I been doing the same workouts . I was working out and eating right and gained 5 pounds then lost them 2 days later . I think I should not weight my self so often .

As has been stated, how are you measuring your calorie intake? And how much of what your HRM says do you eat back?

Also, had you consumed more sodium before that weigh-in or were around TOM? Those can cause water weight fluctuations that mask loss.

quiksylver296

CharlieBeansmomTracey

rominaledezma22 wrote: »

I think maybe is because I been doing the same workouts . I was working out and eating right and gained 5 pounds then lost them 2 days later . I think I should not weight my self so often .

sounds like water retention, that happens when you work out. weigh yourself first thing in the am before you eat and after you use the bathroom.

JeromeBarry1

Also, with a net calorie deficit in excess of 500 calories per day, you are forcing your TDEE to fall. This, if your intake calories remains constant, leads to a slower rate of weight loss which can seem to be a 2-week plateau. Add in all the other confounding factors of females and I think you've got every fragment of the explanation for your mini-plateau. Net intake the calories MFP recommends for a couple of weeks. This will allow your TDEE to reset to normal. Then resume your calorie deficit, but don't net more than -500.

onsickmom

I get stuck a week or two..I notice if I eat a little more a couple of days then back down my body re.adjusts and I lose another pound or two..Were all so different..Even muscle weight can balance you out where it dont seem your losing pounds..Just replacing them with muscle pounds...Sounds like your doing a great job keeping things going....167...I cant wait to say that number...I started on here at 200...Im at 184 today..But in August I weighed 228 and last dec I was 238....So Im not offended by my little stops in loss...I understand your concern...I look all week and go ahhh pooo...Well maybe tomorrow..LOL I just keep doing my thing and eventually it will all go away..BEST TO YOU...

AnvilHead

onsickmom wrote: »

I get stuck a week or two..I notice if I eat a little more a couple of days then back down my body re.adjusts and I lose another pound or two..Were all so different..Even muscle weight can balance you out where it dont seem your losing pounds..Just replacing them with muscle pounds...Sounds like your doing a great job keeping things going....167...I cant wait to say that number...I started on here at 200...Im at 184 today..But in August I weighed 228 and last dec I was 238....So Im not offended by my little stops in loss...I understand your concern...I look all week and go ahhh pooo...Well maybe tomorrow..LOL I just keep doing my thing and eventually it will all go away..BEST TO YOU...

She can be 100% sure that she's not building any appreciable amount of muscle eating 1200 calories a day and working out 6 to 9 hours per week.

Weight loss isn't a linear process. Almost everybody experiences stalls and whooshes. Make sure you're tracking as accurately as possible and keep on going.

Melemur

I read somewhere that sometimes if you do the same thing over and over you end up plateauing for a while so it's good to change up what you're doing like workout routines even eating habits maybe try doing something like no carbs 3 days during the week or more vegetables or changing up your workout routines to trick your body so that it can lose that weight I'm not a fitness expert that's just what I've heard or read in articles I really hope this helps

CharlieBeansmomTracey

Melemur wrote: »

I read somewhere that sometimes if you do the same thing over and over you end up plateauing for a while so it's good to change up what you're doing like workout routines even eating habits maybe try doing something like no carbs 3 days during the week or more vegetables or changing up your workout routines to trick your body so that it can lose that weight I'm not a fitness expert that's just what I've heard or read in articles I really hope this helps

tricking the body is Im pretty sure a myth. if you do the same exercises all the time your body gets more efficient at doing the exercise,which means you have to work harder to burn the same amount of calories the smaller you get. thats why its suggested to switch or up the intensity. has nothing to do with tricking the body. and saying no carbs for 3 days is not sound advice either.changing your diet wont make a difference unless you are not in a deficit and changing things puts you into one.

Dr_Farru

rominaledezma22 wrote: »

I been trying to watch my diet and I been working out. I eat 1200 calories a day sometimes a little more sometimes a little less. I work out 5 to 6 times a week for 60-90 mins . I do 1 hrs of walking and 1 hrs of weights squats and dancing. I was losing weight and now I am stuck on 167. Why ??? the only think I been doing different is I don't drink a hole lot of water. I use a ft4 heart monitor watch that tells me the calories I burned . I burn 3600 to 4500 a wk. So what am I doing wrong.

Sometimes changing the exercise type is important and helps work out different muscles of your body... Change up your routine..

rominaledezma22

I been adding more calories and protein to see if that helps and looks like is helping a little I think u was eating 2 little calories. I did see more muscles on my arms and legs . I am thinking about taking a water pill but 1st I wanna drink more water .

rominaledezma22

I was walking on the thridmill for 3 miles now I am doing 1 mile and a half the weights and them walk the other mile and a half.

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nutmegoreo

rominaledezma22 wrote: »

I been adding more calories and protein to see if that helps and looks like is helping a little I think u was eating 2 little calories. I did see more muscles on my arms and legs . I am thinking about taking a water pill but 1st I wanna drink more water .

Eating too little won't stall weight loss. The muscles you are seeing could be a result of: reducing fat over the muscle making them look more defined, or muscle "pump" which is when the muscles retain water for repair, making them look more defined. Water pills can cause electrolyte imbalances and only serve to dehydrate you. They will not aid in the loss of fat, only water. As they flush out water, they take electrolytes along with it.