Insight needed please

cmufireupchip

Hi,

I've lost 15 pounds in six months and considering the 2 pound per week goal, exercise, and calorie reduction by almost half I am confused as to why I haven't more than that. Any suggestions to see better results than what I am at so far?

Food:
I burn on average 3,128 calories per day(just a general day/polar a360) and consume 1,640 per day. My calories per day to maintain are 2,640. Negative adjustments are enabled on here so tracking is fairly accurate. At least six days a week I do not exceed my calorie goal. Even when I do exceed my calorie goal it is under 500.


Exercise:
5 five days a week
*two strength training sessions ( 3 sets of 10 at 65% or 75% of my 1max , full body)
*two core sessions,
*three steady state/interval cardio sessions
*two recovery cardio sessions.
*average steps of 7,900 per day since start date.
*average calorie: 564

Sleep: 6 hours and 53 minutes per day since May 17.
Water: 6 to 8 cups per day, 10-11 on days I workout.

CTcutie

Gotta ask: are you weighing everything you eat and are you eating any exercise calories?

tayusuki

Do you weigh your food? It's very easy to overestimate. Log even low calorie things because they add up (splash of milk, etc).

Are you eating back all exercise calories? People end to overestimate this too. Many people eat back half their calories because the site and your monitor may not be accurate.

How long have you been exercising? New or strenuous routines will make you hold onto water while muscles are being repaired -- but it doesn't stop fat loss. It does, however, affect the number on the scale. You could be losing inches and not realize.

an0nemus

Open your diary so we can see how you're tracking your food and exercise.

cmufireupchip

@CTcutie @tayusuki Yes, I bought a weigh scale back in July. Outside of milk, I weigh everything-it is a pain, but I'm consistent with it. I've only focused on net calories so I am eating some of the exercise calories back I suppose. However I set my profile up to where I'm sedentary so it does not add more calories to my daily goal. My thought process on that was even if I didn't work out on a certain day and eat the minimum to lose 2 pounds per week no worries. Even if I work out I am still not at the rate it would make me gain or maintain. Also my exercise goal profile is the bare minimum, 3 days 50 minutes each, which I exceed.

TxTiffani

What are your stats (age/height/weight)? And how much more are you trying to lose? I re-read the post and didn’t see this info

VintageFeline

Any "cheat" days/free for all days?

thatfitdad

Wait am i reading this right you are eatting a 1500cal deficit?

PAV8888

Track your weigh loss by trending weight, not by "spot" scale weight.

Your results are more than good. It is unrealistic to expect 2lbs a week if you're not obese.

Logging can be fairly accurate but there are still errors that often make the CI seem less than it is. It is not a crime or the end of the world. It just is unless you religiously prelog every single bite and never deviate. And it is not *necessary* to be that precise.

You CO is based on measuring your activity and heart rate and applying a multiplier to an assumed BMR level. All these are still estimates based on populations. Your individual results can be (and obviously are) different.

Most people who are average or on the "generous" side of the equation won't find themselves posting about getting less than expected results.

Luck of the draw (or issues such as thyroid function or previous history of repeat dieting or superior athletic ability and adaptation) can all result in a CO that is less than expected, even when measured as accurately as possible. Your heart rate is not calories. Just a proxy.

Focus on long term adjustments and smaller sustainable deficits.

Deficits do not scale exactly as there is some non conscious compensation/adaptation both when going up and when going down.

You might be able to experience results that are just as good with a slightly smaller apparent deficit. Or need a much larger apparent deficit to achieve more rapid results.

Generally speaking as long as you're heading where you want to head look into sustainability (aka adherence) as opposed to looking into perfection at the cost of making things harder for yourself.