Extremely slow weight loss despite cal deficit ?

tayusuki

I would also take a look at food sensitivities!!

I used to be in the same boat, I'm 5', with roughly 40lbs to lose. I exercised 4-5x a week, walked about 45min a day, and ate around 1200 calories. I should also note I ate CLEAN.

However. The weight didn't budge. Not once, for months. No real measurement changes either, except maybe a quarter inch fluctuating. I quit at that point cause there wasn't change. Did a little digging... and found some people have issues where cutting breads, pastas, all that (even if it's whole grain) helps. And just eat lots more veggies in a variety. The weight came off easily. If I introduce even brown rice or anything back into my diet, the weight stalls. So for me, that was the culprit.

Everyone is different of course, but I had the same issue and it's something else to consider that may be contributing! (May not be the same source of course. Some people have problems with some kinds of dairy, etc.)

trigden1991

5lbs a week requires a 17500 calorie deficit per week. Unless you weigh 500lbs, have low bodyfat and are extremely active it is not possible to do it.

StaciMarie1974

besli wrote: »

I'm working out (jogging and weights) doing my 10k steps on fit bit too. I stick to no less than 1300 and no more than 1500 Cals every day yet my losses are v v small if anything. If by any chance I have a meal out and decide to eat a pudding ... The next day I guarantee I will gain two or or more pounds. I can't understand why. What am I doing wrong? Any tips pls

Part 1: how many calories does your Fitbit say you burn in a day? Eating 1300-1500 per day only tells us part of the equation. We don't know how much you weigh or how much you burn in a day, so we can't guess as to how much of a deficit you're creating.

Also, how accurate is your logging? Do you use a food scale sometimes, all the time or never? The more accurate your logging, the more likely you are creating the deficit you think you are.

Part 2: the foods you eat can have a temporary impact on your water weight which influences the # you see on the scale. If you go low carb in general, eating carb will increase your water weight. Eating high sodium will increase your water weight. Just an example. TOM/hormones, stress, muscle fatigue are other causes. Water weight is temporary.

StaciMarie1974

shashadoctor843 wrote: »

My goal is to loose 5 lbs every week and i only check my weight on sunday. I set my calorie goal at 1200 with light exercise and I'm doing quite well. If you want, your welcome to look at my food diary.

Did you mean .5 pounds a week? To lose 5 pounds a week safely you would need to weight 500+ pounds. You'd need a 2500/day deficit meaning you would need to burn 4000+. Kind of hard to do for a woman. A 550 pounds, an average height female in her mid 20's might burn 4000 calories in a day mostly from BMR. But a 250 pound woman would only be burning 2500-3000 depending on activity level, exercise.

animatorswearbras

I see you're following WW points system as well as MFP are you logging all of your fruit and veg on MFP?

EDIT: or any of the zero point foods and condiments

JaydedMiss

StaciMarie1974 wrote: »

shashadoctor843 wrote: »

My goal is to loose 5 lbs every week and i only check my weight on sunday. I set my calorie goal at 1200 with light exercise and I'm doing quite well. If you want, your welcome to look at my food diary.

Did you mean .5 pounds a week? To lose 5 pounds a week safely you would need to weight 500+ pounds. You'd need a 2500/day deficit meaning you would need to burn 4000+. Kind of hard to do for a woman. A 550 pounds, an average height female in her mid 20's might burn 4000 calories in a day mostly from BMR. But a 250 pound woman would only be burning 2500-3000 depending on activity level, exercise.

nah shes just new here i saw her other other thread. She lost the initial weight and thinks its sustainable even when told its not at all

Dazzler21

besli wrote: »

I'm working out (jogging and weights) doing my 10k steps on fit bit too. I stick to no less than 1300 and no more than 1500 Cals every day yet my losses are v v small if anything. If by any chance I have a meal out and decide to eat a pudding ... The next day I guarantee I will gain two or or more pounds. I can't understand why. What am I doing wrong? Any tips pls

I have the same issue, I bet you're losing weight overall though!

Jabbarwocky

FWIW, the two big things that cause me the most grief in this are honesty in tracking and sodium. I have a bad habit of going WAY over on sodium and it causes serious fluctuations. The honesty in tracking is HUGE! Its not easy but always assume that you are overestimating how many exercise calories you're burning and underestimating calories consumed. I currently start my day with 2180 calories and I try to leave two to three hundred of them to account for errors in tracking. I eat back between half to three quarters of my exercise calories because everything I have read indicates to me that they are probably being over estimated by me, my fitbit, and by the exercise equipment.

@malibu927 , excellent article! Something to remember that ties in with that article and the whole "starvation mode" debate is that while you may not be losing weight, you may still be losing inches. I had this issue about a decade ago, the last time my wife and I tried to get serious and drop some weight. We started doing some weight training along with Weight Watchers and I was getting frustrated with a plateau until it dawned on me that even though I wasn't dropping weight, I was dropping inches around my waist. I simply had to adjust a bit and the weight started coming off again.

Just remember, CICO is the golden rule. Its probably a good bet that most of us here have complained that we were maintaining a deficit and not losing weight when we were actually eating more than we realized. Hell, my medicines and supplement pills account for almost 100 calories a day!

Oh, one other thing. Be careful with the entries that you log. Someone else had previously mentioned this but felt it could use repeating. A lot of them have been modified and are blatantly wrong. I've started trying to use the app and scan everything I can and even then, I verify what's been added with what's listed on the package. Good luck!

she800hunter2014

Make sure you never go below 1200 calories, make sure your meals are balanced with carbs, proteins and healthy fats. If you are doing cardio all the time you need to incorporate weights. Low calorie diets makes you lose muscle and without muscle your metabolism slows. Start building muscle back and up the calories in increments depending upon what you are doing for exercise and weight lifting.

WinoGelato

besli wrote: »

Thank you for the information everyone. I need to lose around 25lbs to be back to my pre baby weight. The last month I have only lost two pound. But seem to keep losing and gaining that same two pounds. I have increased my workouts to four times a week.
First I will do as suggested and really check I'm logging as accurately as possible. I think I am but It won't hurt to check my measurements and weights of fruit etc. I am into the lower end of the overweight category so thought I would still be losing around 1-2 pounds a week with my calorie deficit.

With 25 lbs to lose, a rate of 0.5 lb/week is appropriate to help preserve lean body mass. Losing 1 lb/week may be possible, but that doesn't mean it is appropriate for your goals. 2 lbs/week is likely not possible.

How old is your baby? Are you nursing?