How do I Get the Scale to Go Down?

orionuer

I am officially 2 months back to seriously working out. I do know better, after years of working out that it takes time for the scale to go down. Last year was a terrible year for me, and I added quite a lot of weight. Anyway, I got myself back together and started working out seriously in December.

My diet wasn't so good, but I got nutritional help and I must admit I was eating terribly up until about 3 weeks ago. I am on a 1,350 calorie diet and workout 5 days a week (Hiits and strength workouts) including walking/jogging for 40 minutes daily based on a fitness plan I got from my trainers. I cheat a bit here and there but always stay within my daily calorie goal.

I have lost inches, but weight-wise I did lose about 4 lbs initially and since then gained about 5lbs. Like I said, I am not new to working out and I know that this happens initially for various reasons. Now the scale simply won't budge, go down or up (of cause I don't want this). I simply want to know if there is anything I might not be doing right or should do to at least see the scale moving down.

lorrpb

It is best to weigh your food using a digital food scale and log the calories in MFP. You don't mention that you're doing this, so that would be your starting point. There is tons of info on this site about how to do this. Check out the sticky posts in the general weight loss forum.

My weight can change 5 lbs between 7am and 10am. I'm sure you know that fluctuations are normal, so without details, it's hard to say.
How long has the scale been up 5 lbs and not budged? Is this a one or two time measurement, or daily for a month? Even if you weigh once a week you could easily miss the lows.

The good new is that you've lost inches, so progress is being made!

LiftandSkate

Kick it and cuss at it! Seriously, though, keep doing what you're doing. I have noticed that I will go weeks without losing a pound, but my clothes will get looser. Then BAM, "all of a sudden," I drop 4-5 pounds. I think this is what's meant by the saying "weight loss is not linear." Nia Shanks (badass female trainer) says to focus on the weight on the barbell, not the weight on the scale. I like that approach.

LeoT0917

lorrpb wrote: »

It is best to weigh your food using a digital food scale and log the calories in MFP. You don't mention that you're doing this, so that would be your starting point. There is tons of info on this site about how to do this. Check out the sticky posts in the general weight loss forum.

My weight can change 5 lbs between 7am and 10am. I'm sure you know that fluctuations are normal, so without details, it's hard to say.
How long has the scale been up 5 lbs and not budged? Is this a one or two time measurement, or daily for a month? Even if you weigh once a week you could easily miss the lows.

The good new is that you've lost inches, so progress is being made!

LeoT0917

To add to this very good reply, it helps to consistently weigh yourself at the same time of the day when you do.

You also didn't mention your current weight and the weight you would like to achieve. Your daily caloric intake should be based on your current weight and your goal. One thing that has worked well for me is to initially calculate my average daily caloric intake based on my weight goal, not my current weight. I then adjust this number, if needed, based on how I feel throughout the first couple of weeks of my scheduled food intake and workouts. If I am feeling like I'm just dragging and tired, then I increase my calories by 100 kcals/day until my body tells me that things are good. I have also cut down, almost eliminated, foods containing added sugar and refined or enriched, carbs; and cycle my caloric intake based on the type of workout (i. e. Strength vs Cardio) I have for that day.

Here's a great article you may be interested in: http://blog.myfitnesspal.com/the-basics-of-body-recomposition-macronutrient-calculations-to-lose-fat-and-gain-muscle/

I started using this approach late Nov 2016 to the present and have gone from 204 lbs to 182 lbs this morning (I'm 5'6" tall). Note: I have occasionally fallen off the good diet wagon with occasional "binges" of late night chips and salsa, but just forgive myself for being human and move on.

Hope this helps.

Tailwaggers

I have changed my eating plan and exercise since the end of September 2016. I have lost 33 lbs so far. I allow myself 2 days rest from exercise during the week and spin 2 times a week which really kicks up my routine. I don't weigh myself but maybe 2x a month. I got so disgusted looking every day and not seeing any loss so I gave that up. It also forces me to stay on point for eating and exercise. The most important thing for me was coming up with a plan I can sustain. So far, so good. I also noticed that I will go a week or more and then see a 3lb drop. Don't weigh yourself so much! Dedicate yourself to working your plan instead. The scale will move. Don't give up!

ronocnikral

Part of the problem, at least in my head, is the HIIT and strength training. If one is losing inches, not dropping weight and is over training fast twitch muscles - fat will be burned, muscles will be built. There aren't enough details to draw that conclusion, but knowing if the OP is lifting and training to gain muscle can help explain why the needle on the scale isn't budging. I workout 8 times a week, take sundays off, but I train to reduce both fat and muscle.

LeoT0917

If you aren't consuming fewer calories than you are burning, then it doesn't matter how much HIIT you are doing, you will lose weight.

rollerjog

throw it out the window it will go down

extra_medium

ronocnikral wrote: »

Part of the problem, at least in my head, is the HIIT and strength training. If one is losing inches, not dropping weight and is over training fast twitch muscles - fat will be burned, muscles will be built. There aren't enough details to draw that conclusion, but knowing if the OP is lifting and training to gain muscle can help explain why the needle on the scale isn't budging. I workout 8 times a week, take sundays off, but I train to reduce both fat and muscle.

OP is either in a caloric deficit or is not - she's not going to be gaining pounds of muscle while losing pounds of fat.

If you're in a deficit you'll lose weight even if you're lifting. If you're at maintenance, you'll remain at the same weight regardless of how much exercise you do. Same thing if you have surplus calories, you'll gain weight even if you spend hours at the gym every day. This is how you build appreciable muscle.

To make the scale move (down) you have to consume fewer calories than you burn, it's really that simple.