Help...not losing

anna94533

Hello, I am so discouraged, but I'm not going to give up! Yet, at least. I've cut out sugar, eat high fat low-carb and I'm 5"3 220lbs...weight should be melting off! Right? I've began this journey two months ago. Keto strips tell me there is just a trace...I even bought more new ones just in case something was wrong with the first batch, but nope...high just had high hopes! They say just a trace too. Any advice? I can share my food diary...if I can do that without being a premium meme er.

diannethegeek

Settings > Diary Settings > Public will let you share your food diary.

In general:

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.

livingleanlivingclean

anna94533 wrote: »

Hello, I am so discouraged, but I'm not going to give up! Yet, at least. I've cut out sugar, eat high fat low-carb and I'm 5"3 220lbs...weight should be melting off! Right? I've began this journey two months ago. Keto strips tell me there is just a trace...I even bought more new ones just in case something was wrong with the first batch, but nope...high just had high hopes! They say just a trace too. Any advice? I can share my food diary...if I can do that without being a premium meme er.

If you're doing all that in a deficit, yes. You can do all that and still be eating too much, you mention nothing about your calorie intake or whether you are accurately determining how much you're eating

anna94533

I just made my diary public...if you have a moment let me know what you think. Ty.
Also, beware sometimes I just shove stuff in where ever

LisaEatSleepRun

diannethegeek wrote: »

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.

^^^ This. From looking at your diary, I see lots of cups and tbs entries. I personally much prefer a digital food scale as they tend to be much more accurate. I would say you are eating more than you think, especially as high fat foods are higher in calories. Try logging with food scale and see how you go. Good luck!

Juggernautpint

diannethegeek wrote: »

What she said sum it nicely.

Your logging looks good, it is possible you could have a medical condition. If you continue to have a caloric deficit with no results, you might consult your physician.

anna94533

Ty so much for the suggestions...really good info. Scale is first on my list