New user slow weightloss

AnnayKaleem1653

Hey
I started using MFP a month ago and I'm really unsure of whether it'll work or not.
I started at 76.8 and now im 74.5 but my weight fluctuates a lot and I don't know if it's because of overeating or because I have more sodium than water. Like yesterday it was 74.5 and today it was 75.3

I also wanted to point out that I got to 73.7 two weeks ago but I ate it all back up because I can't handle hunger pangs.

I also wanted to know if Endomondo is effective to measure how many calories you've burnt, and if it's okay to eat those calories back or not. Because yesterday I read that it is okay, and I walked 250-300 calories off and then ate them, and I think maybe that's why I gained the weight?

I'm afraid I'm not doing MFP right because every diet I try I always lose 2-2.5kg and I either quit or it doesn't get down (probably because I don't eat right)

Thank you for reading/responding.

sugaraddict4321

Welcome to MFP. Try not to focus on day-to-day weight fluctuations and look more at the overall long-term trend.

I am eating at maintenance right now, and was at my goal calorie-wise yesterday. Today the scale was up by more than 2 kilos from yesterday! Did I "gain" weight? Nope. It's water retention because I was a bit heavy on the salt consumption yesterday and a bit low on the water. Also, my weight fluctuates wildly depending on time of the month.

In terms of exercise calories, I only eat back half of what my tracker says I "earn". Over time I've learned that the burns are a bit over-estimated for me. You've only been at this a month and you're down a little bit, so I'd say you're on the right track and maybe just need to fine-tune your logging.

Good luck! :flowerforyou:

88olds

Make an official WI 1X per week. Always the same conditions. If you can't stay off the scale, fine, but you are working week to week.

Set yourself up to lose 1lb per week. Unless you are training, a opposed to moderate exercise, don't eat back calories. If you are hungry a lot, try to find more food within your calorie budget.

Plan to eat on a schedule. Myself, I did 3 meals, 3 snacks. I always knew what was next and when. Hunger was only temporary. Sometime I would tell myself that hunger was what weight loss felt like.

And figure out how you are going to cope with the time element. You need a long range view.

malibu927

Weight is going to naturally fluctuate. Sodium isn’t the only factor to cause that (exercise, hormones, stress).

How many calories did MFP give you and how much are you aiming to lose a week? You may find it easier to go with a less aggressive goal and have more calories available. And yes, you are supposed to eat your exercise calories back (though many will only eat a portion back to account for potential overestimation of what was burned).

orangegato

The sticky posts/must reads at the top of each forum section provide very useful info for everyone, especially people new to MFP.

Buying a food scale and weighing foods, or calculating cals for home made meals then weighing portions helps remove guesswork, keeping things precise and accurate.

Not too sure it is recommended to eat back cals for leisurely walks, walking dog, or steps taken during everyday life. Walking briskly for longer distances is seen as exercise though. As stated by others, the estimates are off so most only eat back 25-50% of cals burned through exercise.

Good luck

AnnayKaleem1653

@malibu927 I'm on 1230 calories and I want to lose 0.5kg a month.
@88olds thanks for the advice, I've given myself a year's time limit to lose 20kg

AnnayKaleem1653

@orangegato I go for a walk around the block which covers 2.5-2.8km (there are signs on the road telling you how much distance you've covered) and I do this 3-4 times a week. Endomondo says I've burnt 200-230 calories from that walk I guess I'll take it as 150 instead of that