Not losing on 1600 calories/day
Allegi32
Posts: 302 Member
Hi all...I've been a member for a long time, but sporadic user. When I lost 40 pounds a couple of years ago, it was from eating right around 1600 calories/day and doing the same workouts I'm doing again now.
But for some reason, my body is NOT wanting to let go of this weight. I have about 80 pounds to lose in total, so it's not like the scale shouldn't be moving. I also take measurements and photos. While I FEEL better, stronger, etc., I'm frustrated at the lack of progress on the inches and pounds front.
So this is what I'm doing:
- 1600 calories/day
- Working out 7 days/week. I do T25, so that's 25 minutes of full body cardio/interval training type thing. One day/week, I do doubles of T25. I also teach a 1 hour Zumba class 1/week.
- Wearing my heart rate monitor, I'm burning about 250-350 calories per T25 session and about 700-900 calories per hour of Zumba (my classes are super high intensity)
- Trying to maintain ratio of 40/30/30 and I've cut out bread and pasta except for brown rice pasta occasionally. Most of my carbs come from sweet potato and oatmeal.
- I eat very "clean" - lots of veggies, lean proteins like chicken breast, eggs, cottage cheese, small amounts of fruits.
- I weigh/measure literally everything that goes in my mouth, so I know for a fact that my calories are correct.
My doctor said that obviously something is going on, but that there are no tests to run to see why I'm not losing. I do have a thyroid issue, but I've been on medication for about 10 years and my levels are all stable. And since i've lost in the past, I know that I CAN lose.
Should I up my calories? Am I not eating enough? I'm confused because I understand that my body needs a certain amount of calories, but at the same time, eating fewer calories than I burn on a given day should result in a weight loss. And yet...here I am.
Input/opinions welcome...thank you!!
***ETA:
1) I know that no HR monitor can accurately measure calories burned. I don't eat back my exercise calories. I put that in there to basically show the intensity of my workouts and that I'm working my *kitten* off.
2) I started back at this a little over a month ago.
But for some reason, my body is NOT wanting to let go of this weight. I have about 80 pounds to lose in total, so it's not like the scale shouldn't be moving. I also take measurements and photos. While I FEEL better, stronger, etc., I'm frustrated at the lack of progress on the inches and pounds front.
So this is what I'm doing:
- 1600 calories/day
- Working out 7 days/week. I do T25, so that's 25 minutes of full body cardio/interval training type thing. One day/week, I do doubles of T25. I also teach a 1 hour Zumba class 1/week.
- Wearing my heart rate monitor, I'm burning about 250-350 calories per T25 session and about 700-900 calories per hour of Zumba (my classes are super high intensity)
- Trying to maintain ratio of 40/30/30 and I've cut out bread and pasta except for brown rice pasta occasionally. Most of my carbs come from sweet potato and oatmeal.
- I eat very "clean" - lots of veggies, lean proteins like chicken breast, eggs, cottage cheese, small amounts of fruits.
- I weigh/measure literally everything that goes in my mouth, so I know for a fact that my calories are correct.
My doctor said that obviously something is going on, but that there are no tests to run to see why I'm not losing. I do have a thyroid issue, but I've been on medication for about 10 years and my levels are all stable. And since i've lost in the past, I know that I CAN lose.
Should I up my calories? Am I not eating enough? I'm confused because I understand that my body needs a certain amount of calories, but at the same time, eating fewer calories than I burn on a given day should result in a weight loss. And yet...here I am.
Input/opinions welcome...thank you!!
***ETA:
1) I know that no HR monitor can accurately measure calories burned. I don't eat back my exercise calories. I put that in there to basically show the intensity of my workouts and that I'm working my *kitten* off.
2) I started back at this a little over a month ago.
2
Replies
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No advice. But I'm in the same boat. So curious to see comments3
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No you shouldn't increase your calories. If you're not losing weight now, you won't with more calories. You haven't mentioned how long it has been since you've started this up. If it's only been a few weeks you could be retaining water.10
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You state that you're confident in your calories in and so, assuming that your weight loss goal is reasonable, the place to look is your calories expended.
Your using a HRM and state that your exercise regime is high intensity but still I'd be thinking hard about how accurate those figures were and whether or not that is where the error is coming in.
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No device can give us accurate calorie burn it's going in general information
As we age we need less calories
Are you near menopause any medication change
Are you weighing measuring everything
Are you logging everything honestly any odd thing picked at eaten like sugar sauces ?
I know 2 years ago I'd lose weight on 1500 calories with same exercise level but now it's 1400 age have been very ill inbetween then and now plus I'm in my late 40s
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net or gross 1600 cals?
how long have you not lost weight for?1 -
Elite Olympic athletes competing in events that take a bit of time (but not necessarily endurance) burn between ~800 and ~1300 calories per hour during their races. I think your exercise estimates may be a bit ambitious, especially for Zumba.2
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Maxematics wrote: »No you shouldn't increase your calories. If you're not losing weight now, you won't with more calories. You haven't mentioned how long it has been since you've started this up. If it's only been a few weeks you could be retaining water.
I've heard that sometimes if people are expending a lot of calories, sometimes their body likes more in order to burn more, so that's why I was considering it. I've been at this over a month now.StealthHealth wrote: »You state that you're confident in your calories in and so, assuming that your weight loss goal is reasonable, the place to look is your calories expended.
Your using a HRM and state that your exercise regime is high intensity but still I'd be thinking hard about how accurate those figures were and whether or not that is where the error is coming in.
Yes, but that's also why I don't eat back my exercise calories. Even without exercise, my basal metabolic rate is higher than 1600 so I should be losing. I wanted people to know how much exercise I'm doing to show that I'm working my *kitten* off, LOL.Look_Its_Kriss wrote: »It seems high to me.. your Zumba burn
LOL, I know. But when you weigh what I weigh you burn a LOT more. And my Zumba classes aren't normal Zumba classes. But that's why I don't eat back my calories either. I don't trust the numbers 100%. More like a guideline.No device can give us accurate calorie burn it's going in general information
As we age we need less calories
Are you near menopause any medication change
Are you weighing measuring everything
Are you logging everything honestly any odd thing picked at eaten like sugar sauces ?
I know 2 years ago I'd lose weight on 1500 calories with same exercise level but now it's 1400 age have been very ill inbetween then and now plus I'm in my late 40s
Nope, I'm not near menopause and no medication changes. My doctor says I'm in excellent health. HR is about 62 on most days, blood pressure is 108/70. I'm measuring literally every single thing that goes in my mouth. Absolutely nothing goes unaccounted for. I'm a stickler for that, and a bit obsessive about it, LOL.
I'm a former athlete so I've got a good amount of muscle and I build muscle quickly. My body is set up to burn nicely, so I'm pretty frustrated that it's fighting me on this.0 -
i only use to get aburn of 400-450 per zumba session hun,
anyway is 1600 yo ur TDEE allowance or are you eating exercise calories back?3 -
TavistockToad wrote: »net or gross 1600 cals?
how long have you not lost weight for?
Gross 1600. I eat 1600, regardless of what I burn or don't burn.
This has been going on for over a month now.0 -
Are you intaking additional calories for your fitness? If so, try cutting back on those. Your burned calories may be slotting too much additional. I have about 80 pounds to lose when I started 65 days ago and have lost 21 so far so you should be losing. The first five to ten pounds is basically water weight and should actually come off quite quickly.
Don't get frustrated though. There are simple changes that can be made. You have cut out. How is your sodium and sugar intake? There are different factors that can retaining additional weight. Send me a message if you would like or friend me. I'd love to help motivate each other. I may not be an expert but I have learned quite a bit over the last couple of months. Best of luck!1 -
HGarcia1527 wrote: »Are you intaking additional calories for your fitness? If so, try cutting back on those. Your burned calories may be slotting too much additional. I have about 80 pounds to lose when I started 65 days ago and have lost 21 so far so you should be losing. The first five to ten pounds is basically water weight and should actually come off quite quickly.
Don't get frustrated though. There are simple changes that can be made. You have cut out. How is your sodium and sugar intake? There are different factors that can retaining additional weight. Send me a message if you would like or friend me. I'd love to help motivate each other. I may not be an expert but I have learned quite a bit over the last couple of months. Best of luck!
No, I don't eat back my exercise calories. I eat 1600, regardless of whether I exercise or not.
Sodium and sugar are pretty low because I cook all my own food and don't add anything to it.
Thank you so much for your friend offer. Sometimes I hesitate to post on here because people can get nasty to each other. I'm not about that life LOL0 -
ARe you logging everything, every day? You indicated sporadic MFP use.0
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I will tell you that your "burns" are exaggerated. I weigh 210lbs, am male and even with a good intensity, wouldn't burn that much with either program in that duration of time.
Your T25 is likely in the 180 calorie range and Zumba at about 500. That's about a 600 calorie difference. If you're eating that back (500 under your TDEE will help you lose 1bs a week), you're going to gain weight/maintain weight.
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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StaciMarie1974 wrote: »How long ago did you start eating at 1600? I don't see where you indicate a time span.
Hi, sorry! It's been a little over a month now.0 -
MaineMom76 wrote: »StaciMarie1974 wrote: »How long ago did you start eating at 1600? I don't see where you indicate a time span.
Hi, sorry! It's been a little over a month now.
Sorry, you did answer and it was in a longer post - I overlooked.
Your first post mentioned sporadic MFP use. ARe you logging everything, everyday? Using scale for ALL solid food? If so, give it another month. Water weight could be an issue even after 4 weeks.2 -
StaciMarie1974 wrote: »ARe you logging everything, every day? You indicated sporadic MFP use.
Sporadic meaning I joined a few years ago, so I didn't use it constantly, but when I'm "at it," I log everything, every day. So for the past month, I have been.0 -
I will tell you that your "burns" are exaggerated. I weigh 210lbs, am male and even with a good intensity, wouldn't burn that much with either program in that duration of time.
Your T25 is likely in the 180 calorie range and Zumba at about 500. That's about a 600 calorie difference. If you're eating that back (500 under your TDEE will help you lose 1bs a week), you're going to gain weight/maintain weight.
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 understand that the calorie burns are not 100% accurate - which is why I don't eat back any calories at all.
My TDEE is 2411. So 500 calories under that would be 1911. If I'm eating 1600, shouldn't I be dropping weight like crazy?0 -
StaciMarie1974 wrote: »MaineMom76 wrote: »StaciMarie1974 wrote: »How long ago did you start eating at 1600? I don't see where you indicate a time span.
Hi, sorry! It's been a little over a month now.
Sorry, you did answer and it was in a longer post - I overlooked.
Your first post mentioned sporadic MFP use. ARe you logging everything, everyday? Using scale for ALL solid food? If so, give it another month. Water weight could be an issue even after 4 weeks.
No worries, replies were quick - I just updated the original post.
Yep, logging every damn thing, LOL. I have a great kitchen scale that I use and I weigh absolutely everything.
Thank you and thank you for your kind response!
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In theory you should have lost 7 pounds assuming you have eaten 1600 / burned 2411 per day for 30 days. In reality there is bound to be some error in CICO even if you try to avoid it. So lets assume 5-6? That could be masked by water weight. Water weight from TOM/hormones/ovulation, sodium, stress, muscle repair, etc.
To be specific though, was your starting weigh in comparable to most recent weigh in? As in same scale, same level of clothing, same time of day? Has there been ANY change in then vs now?
Based on what you've said I still think time will eventually catch things up for you.4 -
StaciMarie1974 wrote: »In theory you should have lost 7 pounds assuming you have eaten 1600 / burned 2411 per day for 30 days. In reality there is bound to be some error in CICO even if you try to avoid it. So lets assume 5-6? That could be masked by water weight. Water weight from TOM/hormones/ovulation, sodium, stress, muscle repair, etc.
To be specific though, was your starting weigh in comparable to most recent weigh in? As in same scale, same level of clothing, same time of day? Has there been ANY change in then vs now?
Based on what you've said I still think time will eventually catch things up for you.
I weigh naked, LOL. I have one of those scales that measures body fat percentage and weight, water weight, etc. I will say that I drink very little water every day. It's something I'm working on. But other than my workouts, I tend not to drink anything.
I basically lost about 4 pounds right off the bat (water weight) and then stalled out.0 -
Drinking more water can help. Not so much with losing fat, but flushing out some water retention from other causes. (Like high sodium intake.) I think it is reasonable to assume that the body works better, more efficiently when well hydrated. So drinking more water is a good idea. This is coming from someone who has to make an effort to drink water. Otherwise I'd take in 80+ ounces of diet soda a day. I still drink soda, but tend to have at least 48-72 ounces of water (Sometimes flavored, blueberry lemonade mio is my current kicker) by 5pm.
Trust the science behind CICO and keep going. The scale is bound to catch up soon.3 -
My TDEE is 1820 I eat 1400 a day anymore I don't lose weight
A few years ago it was 2010 I ate 1500 and did loads exercise 12 high intense Zumba classes a week gym 4 days a week c25k 3 times a week 2 hours walking 6 days a week and I'd only lose 1-1.5 lbs a week
If your not losing weight in 1600 you probably are eating too many calories try eating 1500 see what happens ?
Or if you think your not eating enough try more
It's trail and error calorie counting tbh calculators can't give us accurate TDEE BMR you need to play around with your intake to see what works0 -
is your exercising consistent, as any change in intensity or frequency can result in little water retentions for muscle repair. to use the TDEE method you have to be consistent with your exercise.3
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MaineMom76 wrote: »StaciMarie1974 wrote: »In theory you should have lost 7 pounds assuming you have eaten 1600 / burned 2411 per day for 30 days. In reality there is bound to be some error in CICO even if you try to avoid it. So lets assume 5-6? That could be masked by water weight. Water weight from TOM/hormones/ovulation, sodium, stress, muscle repair, etc.
To be specific though, was your starting weigh in comparable to most recent weigh in? As in same scale, same level of clothing, same time of day? Has there been ANY change in then vs now?
Based on what you've said I still think time will eventually catch things up for you.
I weigh naked, LOL. I have one of those scales that measures body fat percentage and weight, water weight, etc. I will say that I drink very little water every day. It's something I'm working on. But other than my workouts, I tend not to drink anything.
I basically lost about 4 pounds right off the bat (water weight) and then stalled out.
When I started back (I gained 15 lb over the past 2 years so not really a lot to lose) in early Feb, I lost 4 lbs the first 4 days. Water weight. Didn't lose anything more for at least 2 more weeks. That's normal. That initial water weight loss really throws people for a loop because it makes you think you are just slammin' the fat burn! Be patient. If you are accurate with your calories, and working as hard as you say (although yeah that zumba figure does sound high) you will see a loss, eventually.2 -
What your your stats (height, weight, age)? You're going off a TDEE based on your perceived exercise burns.MaineMom76 wrote: »I will tell you that your "burns" are exaggerated. I weigh 210lbs, am male and even with a good intensity, wouldn't burn that much with either program in that duration of time.
Your T25 is likely in the 180 calorie range and Zumba at about 500. That's about a 600 calorie difference. If you're eating that back (500 under your TDEE will help you lose 1bs a week), you're going to gain weight/maintain weight.
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 understand that the calorie burns are not 100% accurate - which is why I don't eat back any calories at all.
My TDEE is 2411. So 500 calories under that would be 1911. If I'm eating 1600, shouldn't I be dropping weight like crazy?
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
3 -
leahcollett1 wrote: »is your exercising consistent, as any change in intensity or frequency can result in little water retentions for muscle repair. to use the TDEE method you have to be consistent with your exercise.
Yep, I follow a program so I'm doing it every single day.0 -
What your your stats (height, weight, age)? You're going off a TDEE based on your perceived exercise burns.MaineMom76 wrote: »I will tell you that your "burns" are exaggerated. I weigh 210lbs, am male and even with a good intensity, wouldn't burn that much with either program in that duration of time.
Your T25 is likely in the 180 calorie range and Zumba at about 500. That's about a 600 calorie difference. If you're eating that back (500 under your TDEE will help you lose 1bs a week), you're going to gain weight/maintain weight.
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 understand that the calorie burns are not 100% accurate - which is why I don't eat back any calories at all.
My TDEE is 2411. So 500 calories under that would be 1911. If I'm eating 1600, shouldn't I be dropping weight like crazy?
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
No, I did the TDEE based on a sedentary lifestyle. But I'm 5'8", 232 lbs. I'm 40 years old.0 -
So this was interesting. I did 2 different calculations - one with my body fat percentage and one without. Very different results. I'm not sure how accurate my scale is with the body fat percentage so that's why I didn't use it to do the calculation at first. With the second calculation, it looks like to eat 500 under my TDEE would be more like 1400. But OMG I'm always starving because I'm working out so much, I can't imagine eating 1400 LOL.
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Based on info, your BMR is 1796. So it could be your TDEE is 2411. IF you're actually at 1600, then weight loss should happen. Give it another week or so. There could be other variables: lack of sleep, high stress, sleep apnea, or hormonal issues to address, but let's see what happens in a week.MaineMom76 wrote: »
What your your stats (height, weight, age)? You're going off a TDEE based on your perceived exercise burns.MaineMom76 wrote: »I will tell you that your "burns" are exaggerated. I weigh 210lbs, am male and even with a good intensity, wouldn't burn that much with either program in that duration of time.
Your T25 is likely in the 180 calorie range and Zumba at about 500. That's about a 600 calorie difference. If you're eating that back (500 under your TDEE will help you lose 1bs a week), you're going to gain weight/maintain weight.
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 understand that the calorie burns are not 100% accurate - which is why I don't eat back any calories at all.
My TDEE is 2411. So 500 calories under that would be 1911. If I'm eating 1600, shouldn't I be dropping weight like crazy?
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
No, I did the TDEE based on a sedentary lifestyle. But I'm 5'8", 232 lbs. I'm 40 years old.
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
2
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