Don't understand my weight loss results

rickcantputt

Started a exercise and calorie monitoring regimen 3 weeks ago. For the last 2 weeks I have exercised more and eaten less resulting in 'net calories ' 50% less than my goal. I have only managed to lose 1.3 lbs. What am I missing ?

LAWoman72

You're not missing anything. You lost weight.

malibu927

Nothing, except that your net calories should be as close to 100% of your goal as possible

Ready2Rock206

You've lost weight. What is the issue you're concerned about?

AnvilHead

1. How are you measuring your calorie intake? Are you weighing all solids on a food scale and all liquids with measuring spoons/cups? If not, the first thing you're probably missing is that you're not eating as few calories as you think you are.

2. Another thing you may be missing is that you could be retaining water from the increased workouts. That will mask weight/fat loss to some degree.

3. One more thing is that weight loss is not a linear process and doesn't proceed in an orderly, predictable manner.

4. On a final note, if you really are eating 50% of your goal calories, you're not fueling your workouts or recovery and could be shorting yourself of adequate nutrition. It's not a good idea to do that for long.

paperpudding

OP has lost 1.3 lb in 2 weeks.

What is the problem exactly?

rickcantputt

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

ccsernica

rickcantputt wrote: »

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

Weight loss isn't linear. There will be ups and downs for one reason or another even if you maintain a constant deficit. 3 weeks is hardly any time at all, and you are losing. Patience.

nutmegoreo

The most likely culprit is inaccurate calorie calculations. How are you getting that 700 calorie burn number? For me, that's two hours of swimming (I'm slow though). Are you using a food scale to weigh your foods (this includes prepackaged stuff with scan bar - packages are often off)? Are you entering your own database items, finding ones that say USDA beside them, or using generic entries? The database entries can be way off as well. Several different ways in which your calories can be off significantly enough to decrease your losses. Additionally, as AnvilHead said, that new workout routines can cause enough water retention to mask losses. For myself, when I started weight lifting, the scale stalled for 4 weeks (might have been closer to 6, it's been a while now).

kimny72

rickcantputt wrote: »

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

Weight loss isn't linear. There are all sorts variables, some of which you have no control of.

If you are not using a food scale, your calories in are probably a little off.

It is practically impossible to know your exact calorie burn for exercise, so that number can be slightly off as well.

You just started. Sometimes it takes a little time for your body to catch up with what you are doing.

You want to look for a trend over time, and expect to have weeks where your body doesn't do what you expect it to do!

AnvilHead

rickcantputt wrote: »

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

Re-read my post above.

SierraFatToSkinny

Hi! Congrats on your loss!

I understand it's frustrating that it isn't as much as you had hoped.

The more you hang around here the more you'll see that this is a very, very common topic. I might even say it happens to a majority of people. I can with confidence say it happens eventually to almost everyone.

Don't worry too much, this isn't abnormal. Hang around some and read a few other threads and you'll start noticing a trend.

Move more and eat less and you'll lose weight. It won't magically stick to you.

ninerbuff

rickcantputt wrote: »

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

So your net calories is 800? And you're a guy? Extreme calorie deficits lower your metabolic rate pretty deep so under eating isn't the answer. Your body is smart and will adapt it's caloric expenditure to a high deficit.

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

craigo3154

rickcantputt wrote: »

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

Welcome to the fight against metabolism you cannot win.

Eat way too little (and 1700 for a male is on the low side to begin with, 1320 and you must be either very short, very thin or very old) and your metabolism fights back by making you colder and wanting to do less exercise.

(expected BMR is calculated based on gender, age, height, weight, activity level - most males with sedentary lifestyles fall in the 1800-2000 calories per day range. At 3500 calories per pound, so less 1000 calories per day to lose 2 lbs per week (7000kcal). The metabolism is looking at borderline starvation.)

If your goal is 1320, then eats 1320 (plus whatever your exercise burns). Stay under that (even by 100) for more than a few days and expect the body to believe it is starving and start trying to conserve. Take 1320 as your bare minimum to consume (and maybe 1800 as your suggested max).

As a experiment for 2 weeks, try averaging 1400-1800 calories per day (including eating back 1/2 your estimate exercise burn). You need to get your metabolism on the same page as your goals (which it sounds like they are currently reading completely separate books).

As others mentioned, weight loss is not linear. Do not expect it to be. Look for weight trends over weeks not days.

2 lbs per week is the MAXIMUM you can safely lose. And the margins between weight loss and metabolism rebellion are very small at that rate.

You may really find for you that you need to eat more to lose more.

stanmann571

rickcantputt wrote: »

Restated another way.....
For my weight loss goal (2 lbs per week) my daily goal is 1700 calories consumed and 380 calories burned through
exercise.
For the past couple of weeks, I have been consuming a daily average of about 1500 calories and burning about
700. I expected better results than 1.3 pounds. Curios as to why this might be ?

If you're netting 800 calories, you likely need to eat more. It's suboptimal to net fewer than 1200 as a female and 1500 as a male for an extended period... especially if you're actually burning 700 calories

karahm78

Agree with above poster, make sure you are netting at least 1200/1500 a day to fuel your body. Other culprits could be hormonal (time of month if female) or water retention due to high sodium or new workout routine. Please have some patience, as much as we want instant gratification it takes time.

What are your goals and your current weight/height/sex?

rickcantputt

69 year old male
5'9"
Currently weigh 172
Goal: 160-162 at 1.5 to 2 lbs per week
Am consuming 1400 - 1600 calories per day (plenty of protein)
Am bicycling about 75 minutes per day at a 10mph pace.
Any suggestions ?

PAV8888

rickcantputt wrote: »

69 year old male
5'9"
Currently weigh 172
Goal: 160-162 at 1.5 to 2 lbs per week
Am consuming 1400 - 1600 calories per day (plenty of protein)
Am bicycling about 75 minutes per day at a 10mph pace.
Any suggestions ?

Read about lean mass and prediction re longevity. Read re generating lean mass as we age. Reduce deficit and increase protein subject to kidney function being good to protect lean mass. Engage in strength training 2-3x per week. Weight loss will be much slower. Health results may be better.

Note that as per smartbmi and a whole bunch of longevity studies you are already at an optimum weight level for your age.

Thus you current target rate of loss is excessive.

In my personal lay person opinion, of course. Consult doctor if specific issues, yada, yada.

L1zardQueen

Hey Rick, I can't putt either! Lol

rileysowner

rickcantputt wrote: »

69 year old male
5'9"
Currently weigh 172
Goal: 160-162 at 1.5 to 2 lbs per week
Am consuming 1400 - 1600 calories per day (plenty of protein)
Am bicycling about 75 minutes per day at a 10mph pace.
Any suggestions ?

A much more reasonable weight loss goal per week would be under one pound. You simply don't have the fat stores to lose at 1.5-2 pounds a week. What you are going to lose at your current rate is not mainly fat, but will be a big loss of lean mass. At 69 that is not a good way to go. You would be far better going at a rate of no more than .5 pound per week, lift weights if you are not already, and eat your calories.

kshama2001

Yes, with only 10-12 pounds to lose do shoot for a weekly weight loss goal of 0.5 pound per week.

And eat back at least 50% of the calories you've earned from exercise. After a month or two, adjust according to results.

paperpudding

So it seems there is no problem other than unrealistic expectations.

As posters have mentioned above OP should be aiming for loss of around 0.5 lb per week - which he is already getting.

Eat the calorie level (accurately) that you should be and expect a slow and steady weight loss rate.

rickcantputt

Thanks to all for the helpful information.

karahm78

Good luck Rick, keep it up!