Calorie Deficit and still not losing weight
corazombie
Posts: 84 Member
Ive been on the keto diet for 7 months. Ive lost about 45 pounds on keto and IF. Ive been doing OMAD keto for a couple months and i was working out fine... I have stalled at 260 for a month, I bought a fitbit to help break through the stall, and according to the fitbit, i burn around 3.5k calories a day.. i eat around 1.8k calories so even if the fitbit exaggerated the numbers, i should still be at a deficit..
According to the calculators ive used even eating 2.1k cals i should be losing weight...
I strength train 5 days a week, and not lazily.. after every strength training session i do 45 mins on a treadmill, max incline at a speed that keeps my heartrate at 120-130 so im in the "fat burning zone"
On saturdays and sometimes sundays i go for hour long walks just so its not a complete rest day...
My macros are always on point for keto..
I dont understand why im not losing weight.. its really frustrating and depressing..
Does anyone have any advice? Is it stupid to think that maybe im not eating enough? Should i cut more calories?
According to the calculators ive used even eating 2.1k cals i should be losing weight...
I strength train 5 days a week, and not lazily.. after every strength training session i do 45 mins on a treadmill, max incline at a speed that keeps my heartrate at 120-130 so im in the "fat burning zone"
On saturdays and sometimes sundays i go for hour long walks just so its not a complete rest day...
My macros are always on point for keto..
I dont understand why im not losing weight.. its really frustrating and depressing..
Does anyone have any advice? Is it stupid to think that maybe im not eating enough? Should i cut more calories?
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Replies
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Cut some calories.
How are you keeping track of them? Do you weigh your food on a kitchen scale so you know exactly how much you are eating/7 -
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How precise is your logging? Are you weighing your food?
As you get lighter, your logging will need to get more accurate. There's less room for approximation. You may need to weigh your portions at least for a while to make sure you're not suffering from portion creep.3 -
CattOfTheGarage wrote: »How precise is your logging? Are you weighing your food?
As you get lighter, your logging will need to get more accurate. There's less room for approximation. You may need to weigh your portions at least for a while to make sure you're not suffering from portion creep.
My logging has been as precise as mfp is... even if ive been off, it cant be by more than 100 cals... i dont know how i could be more precise3 -
MPF is just a guideline. A very good one but a guideline none the less.
Everyones calorie intake different. Try cutting your calories a little more but make sure you are getting enough protein.
If that doesn't work try building up to maintenance for a week and then eating at maintenance for a week. Then drop your calories again (This works for me/and some other people).
Hope you figure it out.3 -
MPF is just a guideline. A very good one but a guideline none the less.
Everyones calorie intake different. Try cutting your calories a little more but make sure you are getting enough protein.
If that doesn't work try building up to maintenance for a week and then eating at maintenance for a week. Then drop your calories again (This works for me/and some other people).
Hope you figure it out.
Thank you.
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corazombie wrote: »MPF is just a guideline. A very good one but a guideline none the less.
Everyones calorie intake different. Try cutting your calories a little more but make sure you are getting enough protein.
If that doesn't work try building up to maintenance for a week and then eating at maintenance for a week. Then drop your calories again (This works for me/and some other people).
Hope you figure it out.
Thank you.
I wouldn't cut my calories further! 1400-1800 now at 260lbs male?... you will starve your body. Do you eat your exercise calories? Have you contemplated a maintenance week or 2. A lot of people truly believe it works. I have not had the chance to try yet but I'm 225lbs and lose at 1600 calories a day plus maintenance during 1 or 2 days.
Is there ANY possibility that you increased your exercise enough to build a lot of muscle or retain a lot of water in the past month and have you measured yourself?
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weighing food is one thing
Logging food is one thing
but if you aren't logging accurately and consistently using the right entries the above is useless to a point.
For example looking at your diary.
I see you log in oz a lot...grams are better...less room for error
keto meal logged in scoops not grams
MOnday 1 meal logged? is that correct or did you miss logging some food?
No log this weekend at all or last weekend etc
I see lots of non precise logging in your diary.
So I expect you are eating more than you think and are at maintenance.
Time to get a grip on the logging and continue to lose.
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1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?3 -
1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?
no oz are not as accurate as grams...and you explained why...there are 28 grams in an oz so it might say 3 oz and really be closer to 3.5 or 4.
weighing food in grams is more precise, smaller units mean more precise.
As for the other stuff, doesn't matter when he eats but what matters is inaccurate logging and lack there of on weekends.7 -
weighing food is one thing
Logging food is one thing
but if you aren't logging accurately and consistently using the right entries the above is useless to a point.
For example looking at your diary.
I see you log in oz a lot...grams are better...less room for error
keto meal logged in scoops not grams
MOnday 1 meal logged? is that correct or did you miss logging some food?
No log this weekend at all or last weekend etc
I see lots of non precise logging in your diary.
So I expect you are eating more than you think and are at maintenance.
Time to get a grip on the logging and continue to lose.
OP, if you're not logging your weekends, I'm afraid you're a long way from being accurate. It's very easy to undo a whole week's deficit over the weekend.
If you want this to work, you need to consistently log everything you eat over several weeks. Persistence and thoroughness are key to this.7 -
No logging on weekends? Yeah that's a problem.7
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1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?
no oz are not as accurate as grams...and you explained why...there are 28 grams in an oz so it might say 3 oz and really be closer to 3.5 or 4.
weighing food in grams is more precise, smaller units mean more precise.
As for the other stuff, doesn't matter when he eats but what matters is inaccurate logging and lack there of on weekends. .
There are numbers after the decimal. 1.11 and 1.12 ounces do not have a full gram difference and so it would not matter in his weight loss if he used ounces properly. Most food scales that weigh in ounces, there are 2 numbers after the decimal point.11 -
There are numbers after the decimal. 1.11 and 1.12 ounces do not have a full gram difference and so it would not matter in his weight loss if he used ounces properly. Most food scales that weigh in ounces, there are 2 numbers after the decimal point.
Agreed but do you see 25.67 oz in his diary ...no you see 25 oz...and if you look at most logging errors that is one of the big ones and if you use oz for all your food it can add up and kill your deficit.
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Agreed but do you see 25.67 oz in his diary ...no you see 25 oz...and if you look at most logging errors that is one of the big ones and if you use oz for all your food it can add up and kill your deficit.
I clearly said that ounces are fine if people use them PROPERLY. I am not saying that he is or isn't logging properly. And I do not fast but I also have nothing against it. I couldn't care less about it and being in a deficit works. But there are many theories about ways fasting can affect your body in a positive or negative way and there is no strong research enough to know whether it does or does not affect your body and therefore you also would not know the definite answer about whether fasting changes diets. For some people, it simply makes them so hungry that they end up underestimating the calories of their only meal and that is why I suggested a traditional 3 meals.8 -
1) I think he is fasting, he only has one HUGE meal per day
2) Ounces are just as precise as grams. You are thinking of liquid ounces like measuring cups. My mother's food scale (super expensive and she is a cook) can weight food per ounce or gram. 1 ounce is 28grams when it comes to solid foods. (not saying the OP actually knows this or doe it right)
3) OP...literally ALL weekends aren't logged as previous per son said. Are you potentially eating 3000+ calories on both days?
4) Have you considered having 3 meals and not fasting to see if your weight changes?
no oz are not as accurate as grams...and you explained why...there are 28 grams in an oz so it might say 3 oz and really be closer to 3.5 or 4.
weighing food in grams is more precise...that is just common sense...smaller units mean more precise.
As for the other stuff, doesn't matter when he eats but what matters is inaccurate logging and lack there of on weekends.
No offence but "common sense" also implies you know there are numbers after the decimal. 1.11 and 1.12 ounces do not have a full gram difference and so it would not matter in his weight loss if he used ounces properly. And I have a master in organic chemistry so I'm pretty sure this comes naturally to me and that I used grams in the lab because milligrams mattered chemically and if I were to make big batch reactions I could easily use ounces with 2 numbers after the decimal point. And on most food scales that weigh in ounces, there are 2 numbers after the decimal point.
Agreed but do you see 25.67 oz in his diary ...no you see 25 oz...and if you look at most logging errors that is one of the big ones and if you use oz for all your food it can add up and kill your deficit.
And I don't care if you have a masters in rocket science that doesn't mean anything typed on a forum on the internet and doesn't help with this obviously due to the fact you suggest eating 3x a day instead of 1 or 2x shows your lack of understanding of CICO and that meal timing is irrelevant to weight loss.
I clearly said that ounces are fine if people use them PROPERLY. I am not saying that he is or isn't logging properly. And I do not fast but I also have nothing against it. I couldn't care less about it and being in a deficit works. But there are many theories about ways fasting can affect your body in a positive or negative way and there is no strong research enough to know whether it does or does not affect your body and therefore you also would not know the definite answer about whether fasting changes diets. For some people, it simply makes them so hungry that they end up underestimating the calories of their only meal and that is why I suggested a traditional 3 meals.
The bottom line is at 2100 or 1800 or 1600 and 260 lb male, He should be losing weight, especially with 10 hours a week of Gym work.
The only possibility remaining is poor logging.
FTR, I was losing on 2300 at 235... I hit an NSV 4 months back at 235 and loosened up my logging and eating too far and picked up 5 lbs so back to 240 and tightening up again...5 -
He needs to fix the fact that he's logging incorrectly rather than just using grams as a workaround 4 -
MommaGem2017 wrote: »
He needs to fix the fact that he's logging incorrectly rather than just using grams as a workaround
Yes! I've once lost 85lbs using only ounces... but I logged correctly.1 -
Logging in Oz is not the same as logging in grams it is not as precise
https://www.youtube.com/watch?v=xpVme8NYEDQ
and there is lots of research into IF and how is is effective because it's all about CICO and if he was weighing in grams there wouldn't be a worry about under estimating.
as for my monday comment it was much lower in calories as it didn't have snacks logged like most of his other days that are logged
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I just got here.....yesterday... and I know nothing! I am just getting into Keto and intermittent fasting....I will be sure to log grams My question to Corazombie is ...are you eating enough good fats?
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The guy in the video uses a scale with one unit after the decimal point.... clearly it won't be as precise as grams.10 -
You could try a water fast? Even a short one like 36 hours could help break through the plateau you are on.34
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*edit because I apparently can't read.*
I don't see where OP says he doesn't log weekends, but that could easily be the problem if that's true. Log beer, log food, log it all on the weekends.
I could easily eat 5000 over maintenance for the week if I didn't log all seven days.
Ask me how I know.
4 -
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corazombie wrote: »Ive been on the keto diet for 7 months. Ive lost about 45 pounds on keto and IF. Ive been doing OMAD keto for a couple months and i was working out fine... I have stalled at 260 for a month, I bought a fitbit to help break through the stall, and according to the fitbit, i burn around 3.5k calories a day.. i eat around 1.8k calories so even if the fitbit exaggerated the numbers, i should still be at a deficit..
According to the calculators ive used even eating 2.1k cals i should be losing weight...
I strength train 5 days a week, and not lazily.. after every strength training session i do 45 mins on a treadmill, max incline at a speed that keeps my heartrate at 120-130 so im in the "fat burning zone"
On saturdays and sometimes sundays i go for hour long walks just so its not a complete rest day...
My macros are always on point for keto..
I dont understand why im not losing weight.. its really frustrating and depressing..
Does anyone have any advice? Is it stupid to think that maybe im not eating enough? Should i cut more calories?
the thing is fitbit doesnt just show your exercise calories burned the 3500 a day you are burning include your BMR(what your body burns jut by being alive and to function). as for heart rate and fat burning zone. fat is mainly burned at rest and fat burning zones mean squat when losing weight. as for not losing weight, weight loss is not linear you can lose some weeks,gain others and not lose at all it can be due to water retention from upping your exercise,excess sodium in your diet and many other factors. if you dont log meals on weekends then you really dont know how much you are eating and can wipe out your weekly deficit.
trust me its easy to do. a male should not be eating less than 1500 calories. also know that keto is just a way of eating. nothing special about it for weight loss/fat loss. also if you havent had your fitbit for long it can take awhile (2 weeks or so) to become more accurate and for some it still may not be accurate. weight loss can stall for many reasons. I would just weigh everything in grams(including any packaged food as they can be off by up to 20%),pick correct entries(a lot of them are off so cross reference to make sure they are correct) and give it another month.
Then if you are having issues see a dr and have blood work done to rule out any issues. and log your weekend meals too. if you havent done it already go back into mfp and put in your new weight and weight loss goals,as you lose your body will need less calories. are you eating back exercise calories?. if you dont have a lot left to lose then your weight loss will also slow down because of that reason0 -
cmriverside wrote: »*edit because I apparently can't read.*
I don't see where OP says he doesn't log weekends, but that could easily be the problem if that's true. Log beer, log food, log it all on the weekends.
I could easily eat 5000 over maintenance for the week if I didn't log all seven days.
Ask me how I know.
His diary happens to be open. He's been logging for about 3 weeks but no weekends.4 -
Thank you everyone for your posts... yes i dont log the weekends because its when i spend time with family and loved ones and i really have no control over what we are eating those days, so just stick to keto but i dont fast those days unless i know we're having a huge meal that evening... as far as the grams and ounces thing, some of the things im logging dont give me the option to choose oz or grams, i try to keep my meals simple for this same reason, less chances for error... like the ketomeal, it only comes with the scoops option, BUT it says each scoop is 85 grams.. so i measure it as im sccoping it into the cup so i know its exactly a scoop.. thats what i meant when i said i was strictly logging... i dont think in leaving stuff out that adds 1000 calories without knowing... im not a rocket scientist but i think im smart enough to measure out food correctly.. yes, yesterday i just threw 25oz on there yesterday for rotisserie chicken but thats because i was unable to weigh the chicken, i went off of the number i had gotten last week when i took a chicken of very similar size and shredded it up then weighed it so i could get a more accurate number... then i added a little more weight to my guess because id rather over estimate than under estimate... sometimes its just not possible to break out the scale...
I have been working hard at putting on muscle and its definitely showing more, the scale hasnt moved but my body is showing changes, i havent measured myself but i will start.
I will start eating at maintenance and see how that goes and then go back to a deficit. And since we're on the subject... whats maintenance? 2100 cals? Mfp says 1950 cals.
And according to fitbit, which i know can be not so accurate, each day at the gym i burn over 1k cals and thats on a bad day. Im getting that number from the actual workout logs not the number i get at the end of the day..
Thanks again everyone for taking the time to reply... i appreciate all the insight and suggestions2 -
corazombie wrote: »Thank you everyone for your posts... yes i dont log the weekends because its when i spend time with family and loved ones and i really have no control over what we are eating those days, so just stick to keto but i dont fast those days unless i know we're having a huge meal that evening... as far as the grams and ounces thing, some of the things im logging dont give me the option to choose oz or grams, i try to keep my meals simple for this same reason, less chances for error... like the ketomeal, it only comes with the scoops option, BUT it says each scoop is 85 grams.. so i measure it as im sccoping it into the cup so i know its exactly a scoop.. thats what i meant when i said i was strictly logging... i dont think in leaving stuff out that adds 1000 calories without knowing... im not a rocket scientist but i think im smart enough to measure out food correctly.. yes, yesterday i just threw 25oz on there yesterday for rotisserie chicken but thats because i was unable to weigh the chicken, i went off of the number i had gotten last week when i took a chicken of very similar size and shredded it up then weighed it so i could get a more accurate number... then i added a little more weight to my guess because id rather over estimate than under estimate... sometimes its just not possible to break out the scale...
I have been working hard at putting on muscle and its definitely showing more, the scale hasnt moved but my body is showing changes, i havent measured myself but i will start.
I will start eating at maintenance and see how that goes and then go back to a deficit. And since we're on the subject... whats maintenance? 2100 cals? Mfp says 1950 cals.
And according to fitbit, which i know can be not so accurate, each day at the gym i burn over 1k cals and thats on a bad day. Im getting that number from the actual workout logs not the number i get at the end of the day..
Thanks again everyone for taking the time to reply... i appreciate all the insight and suggestions
For logging grams then you need to either find a different entry (correct one by using usda) or create your own based on the USDA database. I believe there is a link in this post for USDA and how to edit or create entries.
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=Logging+accurately
I know that weighing food is important and if you are stuck then the problem is with that and your logging.
So if you want to lose the weight tighten up the logging. Use the phone app, pre log etc.
As for the scoop scenario...for example I use Protein powder in my smoothie to get my macro in...it says 2 scoops is 35 grams...no it isn't...it's about 45 and that is not rounded etc. Taht's why a food scale is important if you are stuck and logging accurately and consistently.
I don't always use my scale...for example tonight going to a food truck...not taking it with me.
As for maintenance MFP number is without exercise...but to find it I suggest doing a reverse diet up to where you aren't losing...so basically what you are eating now.
Until you get a handle on the logging it won't matter what your maintenance calories are...
maintenance requires as much accuracy as losing does.
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SMH, I am new to the board and all I see on some posts is arguing. There is a debate section.18
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