Number dyslexic needs help - no loss!

paulamurphy68

My diary is open so please feel free to have a look.

I'm
Excersizing but not losing weight, I have heard of the BMR and TDEE but cannot use them.

Can someone help me - or tell me where I'm going wrong?

yksdoris

you're overestimating your excercise. by a LOT.

unless you ran a triathlon, there's no way you spent 1200 kcal on excercise.

grimendale

What are you doing for exercise and for how long? Those burns do seem high. If you are overestimating your exercise, that would stall you out.

melaniecheeks

I agree those burns seem high - but you dont appear to be eating back your exercise calories anyway, so I'm not sure why you're recording them.

How long have you been trying to lose, and how much do you have to lose?

natty1408

Looking at your exercise diary I don't think you have overestimated from the variety of activities in your report. It is detailed and does look accurate. Plus you use an UP.


You are not eating enough to compensate for the amount of activity though. Your daily net calories are very low. Your body needs fuel.
If you would like some help working out your TDEE/BMR there is this link: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

Hope this helps.

eowynxsi

There are multiple factors that must be considered. First of what is you're current weight? When did you start with the exercise? When do you eat (before, after the exercise) and what type of food? These (and many more) factors influence on how you gain/loose weight.

For example. I weight 96 kg's or 211.6 lb's I have been doing workouts almost every day, most of them last more then 1 hour. For 1 hour run I burn around 600-700 calories. My girlfriend is 55 kg's (121.3 lb's) and in 1 hour she only burns around 300-400 calories.

The other thing is, if you haven't been exercising for long, your "burn engine" is not fully operational. That means that your building muscle and at the same time burn fat but at a slower pace.
It takes for as long as 3 months of workout for you to start seeing a drop in weight (muscle growth slows down and fat burn picks up the pace).
I was at 98 kg's for around 2,5 months. I did workout every 2nd day but I haven't been doing it for almost 2 years before that.
Also, I had same weight today as I had one week before. But I lost 2 cm (0.8 inch) of my waist. That tell's me that fat is going down but muscle's are still going up (hopefully, maybe it's just water).

Also keep in mind that doing workout and then eating excessively is counter productive. But you must eat, for muscle to grow so you that they can regenerate and be able to perform the next day. Best thing is that you eat a balanced food after a workout. I generally go in a direction of carb's in the morning and then proteins and fat for launch and dinner. Trying to eat as little as possible of those sweets in the evening

What could be a problem, is also underestimating the food intake and overestimating the exercise calorie burn. I usually go the other way, and then I feel incredibly hungry the next day (hungry all the time, 30 min after I ate, still feel hungry). That is a sign for me, that I under ate the day before.

Don't worry too much about the weight going down. Keep to the regime, try to estimate the calories intake and calories burned and be under that goal. Weight will get down. And remember, the slower it goes down, the healthier.


EDIT:
Also, as post above me said. Don't be more then 300 calories under the goal. The program already counts the deficit. If you do it even more, you are in danger of going below a certain point of intake, where the body goes into starvation mode. I always stay below in a range of 100-300 on top of the deficit myfitnespall already calculated.

ricklapage

So I agree it looks like you are way over estimating your calories burned. I use the free version of map my fitness, it is more focused on you as an individual not a standard program. You enter your profile information including your weight and it calculates the calories based on time pace and activity.

Hope that helps