What am I doing wrong?
leeannsummer70
Posts: 6 Member
I need help. Im 26 have an office job and have worked hard over the last 5 years at loosing weight. I log my food (1200 calories a day) and macro's (carbs 40g protien 35g and fat 25g) I work out 2/3 times a week keeping variety of hiit cardio and weight training.
My issue is I havent lost/gained any weight I just maintain. I dont have far to go but I want to hit the goal I set myself 5 years ago.
I just need to be pointed in the right direction.
Any ideas?
My issue is I havent lost/gained any weight I just maintain. I dont have far to go but I want to hit the goal I set myself 5 years ago.
I just need to be pointed in the right direction.
Any ideas?
0
Replies
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1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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. You might also be sure your scale is working and doesn't need new batteries or anything.
8. 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.15 -
Here's a flowchart that may help:
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What they said. Make sure your logging is as accurate as possible.
Also I think you meant those macros are your percentages...gram-wise that adds up to a bit over 500 calories.0 -
I have a digital scale everything I eat is portion controlled I log very accurately. I also habe a fitbit which I use to help with my calorie intake vs exercise, im too scared to over eat.1
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Those macros can't be right?
Should they be % not grams?3 -
You're right I only just realized I put gram, its percentage sorry2
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How long has your weight been stuck for?0
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This content has been removed.
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What are your stats? How tall are you, age, weight etc?1
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have you try Intermittent fasting, that is where you only eat 3 or 2 times a day between select hours. The idea is to get your body to start using ketos( the body's own fat cells) for fuel and not glucose (sugars). it is a good way to break a plateau. when I get into a plateau or come off a cheat day (like yesterday) I start intermittent fasting. I normal do a 8/16 and work up to a 4/20 (that is I eat in an 8hour windows and fast for 16 hrs, and work to a 4hour windows (1:30 to 5:30) and fast for 20hours.) *No snacking*. If you are looking to break your Plateau (that is what it sounds like). I would start by changing your macro's to a 60%,30%,10% of F,P,C). the higher fat intakr will keep your felling full, along with the veggies ( you want to eat around 7 cups or so). So start Have a good big dinner with good protein , fats and a big salad. and in the morning, if you are not hunger skip breakfast or push it back an hour or so. you keep doing this till you can make it to lunch with out any hunger, before long you will find yourself with a lot of energy, and only eating when your really need to.
you can still work out when intermittent fasting, HiiT workouts are highly recommend.
If you have now guess yet, cut out all sugars, and cards (starches, breads, and grains). The idea is keep your Blood sugar from spiking when you eat. I would do some research online for it, see if it is right for you.17 -
jcwilson4th78 wrote: »have you try Intermittent fasting, that is where you only eat 3 or 2 times a day between select hours. The idea is to get your body to start using ketos( the body's own fat cells) for fuel and not glucose (sugars). it is a good way to break a plateau. when I get into a plateau or come off a cheat day (like yesterday) I start intermittent fasting. I normal do a 8/16 and work up to a 4/20 (that is I eat in an 8hour windows and fast for 16 hrs, and work to a 4hour windows (1:30 to 5:30) and fast for 20hours.) *No snacking*. If you are looking to break your Plateau (that is what it sounds like). I would start by changing your macro's to a 60%,30%,10% of F,P,C). the higher fat intakr will keep your felling full, along with the veggies ( you want to eat around 7 cups or so). So start Have a good big dinner with good protein , fats and a big salad. and in the morning, if you are not hunger skip breakfast or push it back an hour or so. you keep doing this till you can make it to lunch with out any hunger, before long you will find yourself with a lot of energy, and only eating when your really need to.
you can still work out when intermittent fasting, HiiT workouts are highly recommend.
If you have now guess yet, cut out all sugars, and cards (starches, breads, and grains). The idea is keep your Blood sugar from spiking when you eat. I would do some research online for it, see if it is right for you.
None of this is necessary.10 -
Have you changed your goals .5 a week? It's usually recommended you do so as you reach the last few to your goal.
I'm in a similar position as you. I've been trying to reach my goals forever. I've gotten close but feel like I've hit a wall.0 -
Toss the fitbit in the drawer, stick to your calorie goals and manually enter what you feel is accurate for your exercise calories and eat back only 50% of them. There's a high chance if you're using your fitbit to sync with MFP that your fitbit is overestimating steps or activity and giving you too many calories beyond your 1200. What is your height and current weight, age, activity level without exercise, and your exercise schedule/routine? How intense is your exercise? You can take all of that information plug it into online calculators (like iifym.com), get a general estimate of what you should be eating per day to lose weight and compare it to what you have been doing. If you open your diary people here on the forums can make suggestions as well.7
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RuNaRoUnDaFiEld wrote: »How long has your weight been stuck for?
Million dollar question.
OP, you might want to open your diary to see if others can help you tweak things. Also, your fitbit may be overestimating your workout calories. I know that when I had to replace my original fitbit, it overestimated enough that I unintentionally ended up maintaining for like a year.1 -
Without your stats, it pretty hard to tell. At 1200 calories you may be in too steep a deficit for what you have left to lose and are causing stress/ cortisol and water retention that is masking any progress. But without height, weight, TDEE and deficit it's hard to say. You also may want to consider a full diet break. Some great info here:
http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p10 -
Please open your food journal.1
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jcwilson4th78 wrote: »have you try Intermittent fasting, that is where you only eat 3 or 2 times a day between select hours. The idea is to get your body to start using ketos( the body's own fat cells) for fuel and not glucose (sugars). it is a good way to break a plateau. when I get into a plateau or come off a cheat day (like yesterday) I start intermittent fasting. I normal do a 8/16 and work up to a 4/20 (that is I eat in an 8hour windows and fast for 16 hrs, and work to a 4hour windows (1:30 to 5:30) and fast for 20hours.) *No snacking*. If you are looking to break your Plateau (that is what it sounds like). I would start by changing your macro's to a 60%,30%,10% of F,P,C). the higher fat intakr will keep your felling full, along with the veggies ( you want to eat around 7 cups or so). So start Have a good big dinner with good protein , fats and a big salad. and in the morning, if you are not hunger skip breakfast or push it back an hour or so. you keep doing this till you can make it to lunch with out any hunger, before long you will find yourself with a lot of energy, and only eating when your really need to.
you can still work out when intermittent fasting, HiiT workouts are highly recommend.
If you have now guess yet, cut out all sugars, and cards (starches, breads, and grains). The idea is keep your Blood sugar from spiking when you eat. I would do some research online for it, see if it is right for you.
So much nope here!2 -
Are you eating back all the exercise calories your Fitbit is telling you you've burned?
Fitbits can be quite inaccurate, so it could be overestimating your workout calories, leading you to eat back too much.1 -
jcwilson4th78 wrote: »have you try Intermittent fasting, that is where you only eat 3 or 2 times a day between select hours. The idea is to get your body to start using ketos( the body's own fat cells) for fuel and not glucose (sugars). it is a good way to break a plateau. when I get into a plateau or come off a cheat day (like yesterday) I start intermittent fasting. I normal do a 8/16 and work up to a 4/20 (that is I eat in an 8hour windows and fast for 16 hrs, and work to a 4hour windows (1:30 to 5:30) and fast for 20hours.) *No snacking*. If you are looking to break your Plateau (that is what it sounds like). I would start by changing your macro's to a 60%,30%,10% of F,P,C). the higher fat intakr will keep your felling full, along with the veggies ( you want to eat around 7 cups or so). So start Have a good big dinner with good protein , fats and a big salad. and in the morning, if you are not hunger skip breakfast or push it back an hour or so. you keep doing this till you can make it to lunch with out any hunger, before long you will find yourself with a lot of energy, and only eating when your really need to.
you can still work out when intermittent fasting, HiiT workouts are highly recommend.
If you have now guess yet, cut out all sugars, and cards (starches, breads, and grains). The idea is keep your Blood sugar from spiking when you eat. I would do some research online for it, see if it is right for you.
IF and keto are two different things.also IF doesnt mean only 2-3 times a day you can eat any time and how many times you want in that time period. I can fit 3 meals and 2-3 snacks in 8 hrs if I want. and when in ketosis you burn the fat you consume. its not a magic body fat burning way or eating. higher fat intake being satiating depends on the person. and you dont have to cut out carbs(which are sugars(aka carbs,including fruits and some most veggies.In a normal person blood sugar spikes as well it just doesnt have the effects that it does on a diabetic. IF doesnt guarantee ketosis either. for many people its hard to get into ketosis in the beginning. Ketosis is also not sustainable for everyone.3 -
I don't always eat back all my calories but I haven't had any problems with Fitbit. That's just me though. Even without using the calories it adds, it can be a great tool to keep you moving.0
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Im 26, 5'9 and now weigh 83k, not ideal ive been stuck for nearly a year now1
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leeannsummer70 wrote: »Im 26, 5'9 and now weigh 83k, not ideal ive been stuck for nearly a year now
I think you would look stunning at that weight and height
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Well a couple of things jump out with your stats. You are an overweight BOM but close to normal. Only a couple of points off. So, eating 1200 caps is far too large a deficit. This is likely leading to high cortisol and water retention. You also may have some adaptive thermogenesis going on from such a large deficit for so long.
Have yoh taken a break from dieting and eaten at maintenance in the last year +?
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leeannsummer70 wrote: »I have a digital scale everything I eat is portion controlled I log very accurately. I also habe a fitbit which I use to help with my calorie intake vs exercise, im too scared to over eat.
If you're not losing weight there is an error somewhere in your calculations. Either you're overestimating your exercise calories, or underestimating your intake.
Fitbits are somewhat inaccurate. Really all those exercise calculators are just estimations. And logging food is not perfectly accurate either. If you're not losing weight then look at everything you're eating and try to find any foods you regularly consume that you're underestimating.1 -
Well a couple of things jump out with your stats. You are an overweight BOM but close to normal. Only a couple of points off. So, eating 1200 caps is far too large a deficit. This is likely leading to high cortisol and water retention. You also may have some adaptive thermogenesis going on from such a large deficit for so long.
Have yoh taken a break from dieting and eaten at maintenance in the last year +?
If she maintained that large of a deficit for 5 years she'd still lose weight. Adaptive thermogenesis wouldn't stop that.5 -
Incomplete days in Oct: 1, 2, 7, 12, 13, 14, 15, 22, 23, 28, 29.
So, for 31 days, you didn't log (or only logged 1 food) 11 days. That means data on only 64% of October. It is extremely possible (and common) for people to log diligently, then overeat when they aren't logging.11 -
Well a couple of things jump out with your stats. You are an overweight BOM but close to normal. Only a couple of points off. So, eating 1200 caps is far too large a deficit. This is likely leading to high cortisol and water retention. You also may have some adaptive thermogenesis going on from such a large deficit for so long.
Have yoh taken a break from dieting and eaten at maintenance in the last year +?
If she maintained that large of a deficit for 5 years she'd still lose weight. Adaptive thermogenesis wouldn't stop that.
Of course she would. I'm not saying she wouldn't. What I am saying is that adaptive thermogenesis could be making it an uphill battle and along with water weight retention from the stress of such a large deficit could be slowing and masking what ever progress she's making. Add that to no diet break for a year or more and it's a poor formula for progress. Of course all this assumes accurate logging. Which may be a bad assumption.
OP, here are some resources that may help. Tightening up and being consistent with the logging is key though.
First, here is a whole thread that discusses refeeds and diet breaks: http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
An article by Lyle McDonald on diet breaks: https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
Article by Lyle McDonald on big deficits: https://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/
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Calories burned in various activities you could check with your fitbit...
nutristrategy.com/caloriesburned.htm0 -
I’m the same age. I found setting my calorie goal to 1350 really got the scale to move. 1200, I was loosing less than a pound a week or gaining. I work out 20 minutes a day 5 times a week, eat fairly healthy and if I have something junk food like, it still fits in my calorie budget. And its working well for me.0
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Spliner1969 wrote: »Toss the fitbit in the drawer, stick to your calorie goals and manually enter what you feel is accurate for your exercise calories and eat back only 50% of them. There's a high chance if you're using your fitbit to sync with MFP that your fitbit is overestimating steps or activity and giving you too many calories beyond your 1200. What is your height and current weight, age, activity level without exercise, and your exercise schedule/routine? How intense is your exercise? You can take all of that information plug it into online calculators (like iifym.com), get a general estimate of what you should be eating per day to lose weight and compare it to what you have been doing. If you open your diary people here on the forums can make suggestions as well.
i cant agree with this more. when i had my fitbit, i didnt lose a bit. i tossed it in a drawer and like magic, started to lose again.0
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