Not losing weight with a calorie deficit?
chrisosemrik
Posts: 16 Member
Hello everyone
I'm pretty frustrated right now, and hope someone might have some insight or tips on how to deal with this.
I've been eating with a 1000 calorie deficit for about a month now. I've lost some weight initially, but my weight has actually been going up instead of down for the last week. I weigh all my food and log it, and I use Fitbit to track my steps and calories burned. Even if some of the math was slightly off in either app, I should still be losing some weight, even if slower than expected. Also I don't eat too much salt or carbs, and I drink a lot of water and green tea everyday (at least 64 oz, but if I do a lot of cardio I can drink more than a 100), so I don't think that's the problem. Has anyone here been through a similar experience?
Thank you very much for your time and have a nice day
Chris
I'm pretty frustrated right now, and hope someone might have some insight or tips on how to deal with this.
I've been eating with a 1000 calorie deficit for about a month now. I've lost some weight initially, but my weight has actually been going up instead of down for the last week. I weigh all my food and log it, and I use Fitbit to track my steps and calories burned. Even if some of the math was slightly off in either app, I should still be losing some weight, even if slower than expected. Also I don't eat too much salt or carbs, and I drink a lot of water and green tea everyday (at least 64 oz, but if I do a lot of cardio I can drink more than a 100), so I don't think that's the problem. Has anyone here been through a similar experience?
Thank you very much for your time and have a nice day
Chris
3
Replies
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I can't see your diary, but assuming you don't have any logging errors/inconsistencies, a week without weight loss isn't unusual even in the context of a calorie deficit.8
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Have you calculated your Basal metabolic rate? This is the amount of calories your body needs if you were to stay in bed all day. From there, you need to calculate your resting metabolic rate- which is your BMR multiplied by an activity factor. To lose weight you'll need to eat between your BMR and your RMR.
If you are losing weight too quickly, you can actually slow your basal metabolic rate. I don't know if that's the case in your situation.
How many pounds are you talking when you say its been going up? Your weight will fluctuate a bit. Could be water retention.
I am a Nutrition student. I have read many articles about the most effective ways to lose weight. One article recommended dieting for two weeks, then taking two weeks off. Or varying your calorie allotment each week- think the Curves diet.
Unfortunately when you lose weight too quickly you slow your metabolism down.26 -
Have you calculated your Basal metabolic rate? This is the amount of calories your body needs if you were to stay in bed all day. From there, you need to calculate your resting metabolic rate- which is your BMR multiplied by an activity factor. To lose weight you'll need to eat between your BMR and your RMR.
If you are losing weight too quickly, you can actually slow your basal metabolic rate. I don't know if that's the case in your situation.
How many pounds are you talking when you say its been going up? Your weight will fluctuate a bit. Could be water retention.
I am a Nutrition student. I have read many articles about the most effective ways to lose weight. One article recommended dieting for two weeks, then taking two weeks off. Or varying your calorie allotment each week- think the Curves diet.
Unfortunately when you lose weight too quickly you slow your metabolism down.
Thank you your reply
.
I have started at 132lbs, then went down to about 128.6 lbs in the first three weeks. After that my weight has been going up and down between 130.8 and 132lbs. For reference, I am 5`2".
I keep adjusting my calorie intake every time my weight changes, so I'm fairly confident it's correct, or as correct as I can make it at least. The lowest I went was a bit over 1200 calories on a day that I wasn't active, so I do not think I'm undereating. Usually I consume somewhere around 1500-1800 calories. I also make sure to only eat nutrient dense food, nothing processed and lots of protein. I have heard that weigh loss plateaus exist, but I'm really confused as to what causes them, or if I'm doing something wrong.3 -
Do you have MFP set to lose 2 lbs/WK. Is that where you're getting that you have a 1000 calorie decifit?
I'm guessing at your stats that you don't actually have enough to cut 1000 calories.
What's your TDEE?5 -
ladyhusker39 wrote: »Do you have MFP set to lose 2 lbs/WK. Is that where you're getting that you have a 1000 calorie decifit?
I'm guessing at your stats that you don't actually have enough to cut 1000 calories.
What's your TDEE?
I do have it set to that, yes, plus I use Fitbit to get a better picture of how much I burn during a day. I usually burn between 2500-2800 calories a day, and eat according to that. Even if the math was off and I only burned let's say 2000-2200 calories, I would still have enough of a deficit to lose something, even if very slowly, instead of gaining. And also, I already looked into it, and I'm not gaining muscle either, my body composition is basically the same.0 -
chrisosemrik wrote: »Have you calculated your Basal metabolic rate? This is the amount of calories your body needs if you were to stay in bed all day. From there, you need to calculate your resting metabolic rate- which is your BMR multiplied by an activity factor. To lose weight you'll need to eat between your BMR and your RMR.
If you are losing weight too quickly, you can actually slow your basal metabolic rate. I don't know if that's the case in your situation.
How many pounds are you talking when you say its been going up? Your weight will fluctuate a bit. Could be water retention.
I am a Nutrition student. I have read many articles about the most effective ways to lose weight. One article recommended dieting for two weeks, then taking two weeks off. Or varying your calorie allotment each week- think the Curves diet.
Unfortunately when you lose weight too quickly you slow your metabolism down.
Thank you your reply.
I have started at 132lbs, then went down to about 128.6 lbs in the first three weeks. After that my weight has been going up and down between 130.8 and 132lbs. For reference, I am 5`2".
I keep adjusting my calorie intake every time my weight changes, so I'm fairly confident it's correct, or as correct as I can make it at least. The lowest I went was a bit over 1200 calories on a day that I wasn't active, so I do not think I'm undereating. Usually I consume somewhere around 1500-1800 calories. I also make sure to only eat nutrient dense food, nothing processed and lots of protein. I have heard that weigh loss plateaus exist, but I'm really confused as to what causes them, or if I'm doing something wrong.
You mention a lot of different figures for your calorie target (1200, 1500-1800). What is the target MFP set you?
Can you make your diary public? That will help us spot quirks and bugs.
You say you went from 132 to 128.6 in the first three weeks. That’s a loss of over 3lb which is nice and reasonable loss. It’s entirely possible that this weeks gain is actually a loss which is masked by hormonal water weight issues. Assuming you have a reasonable target and good recording (see above) then I’d say wait it out. One weeks gain is nothing.1 -
You aren't going to lose weight week to week...some weeks will be smaller losses, some will be bigger losses, there will be no losses and their will be gains on the scale. Body weight fluctuates naturally and can mask fat loss on the scale. This is more pronounced with women given monthly cycles and hormone changes that come with that.3
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GrumpyHeadmistress wrote: »chrisosemrik wrote: »Have you calculated your Basal metabolic rate? This is the amount of calories your body needs if you were to stay in bed all day. From there, you need to calculate your resting metabolic rate- which is your BMR multiplied by an activity factor. To lose weight you'll need to eat between your BMR and your RMR.
If you are losing weight too quickly, you can actually slow your basal metabolic rate. I don't know if that's the case in your situation.
How many pounds are you talking when you say its been going up? Your weight will fluctuate a bit. Could be water retention.
I am a Nutrition student. I have read many articles about the most effective ways to lose weight. One article recommended dieting for two weeks, then taking two weeks off. Or varying your calorie allotment each week- think the Curves diet.
Unfortunately when you lose weight too quickly you slow your metabolism down.
Thank you your reply.
I have started at 132lbs, then went down to about 128.6 lbs in the first three weeks. After that my weight has been going up and down between 130.8 and 132lbs. For reference, I am 5`2".
I keep adjusting my calorie intake every time my weight changes, so I'm fairly confident it's correct, or as correct as I can make it at least. The lowest I went was a bit over 1200 calories on a day that I wasn't active, so I do not think I'm undereating. Usually I consume somewhere around 1500-1800 calories. I also make sure to only eat nutrient dense food, nothing processed and lots of protein. I have heard that weigh loss plateaus exist, but I'm really confused as to what causes them, or if I'm doing something wrong.
You mention a lot of different figures for your calorie target (1200, 1500-1800). What is the target MFP set you?
Can you make your diary public? That will help us spot quirks and bugs.
You say you went from 132 to 128.6 in the first three weeks. That’s a loss of over 3lb which is nice and reasonable loss. It’s entirely possible that this weeks gain is actually a loss which is masked by hormonal water weight issues. Assuming you have a reasonable target and good recording (see above) then I’d say wait it out. One weeks gain is nothing.
MFP set me at 1500 calories, mostly because it can't go lower than that unless I adjust it manually. Basically, on the days when I don't exercise, I eat between 1200-1500. On days that I do exercise a lot, I eat between 1500-1800, but tend to stay closer to 1500. I adjust this based on the Fitbit app and how much I exercise and feel that my body needs.
I don't know how to make my diary public, but I can do efinitelt try. I should note though that some things I record in the Fitbit app when I'm in a hurry, so it might not be completely accurate. It night provide some information though at least.0 -
You can go to Settings > Diary Settings > Public if you want to make it so we can see your diary.
It's only been a week and I usually try not to worry about my weight not changing unless it goes on for more than 3 weeks. It's entirely possible that there's nothing wrong here and you just need to wait it out until the fluctuations fluctuate back down.
You might find this post interesting: http://community.myfitnesspal.com/en/discussion/10634529/why-did-the-number-on-the-scale-go-up-this-week-heres-why/p10 -
cwolfman13 wrote: »You aren't going to lose weight week to week...some weeks will be smaller losses, some will be bigger losses, there will be no losses and their will be gains on the scale. Body weight fluctuates naturally and can mask fat loss on the scale. This is more pronounced with women given monthly cycles and hormone changes that come with that.
You're probably right. I guess I just got really frustrated because I've been working hard at this, and seeing the scale number go in the opposite direction can be pretty discouraging. So I should just wait this out and see. Still, it's kind of confusing and definitely frustrating.0 -
diannethegeek wrote: »You can go to Settings > Diary Settings > Public if you want to make it so we can see your diary.
It's only been a week and I usually try not to worry about my weight not changing unless it goes on for more than 3 weeks. It's entirely possible that there's nothing wrong here and you just need to wait it out until the fluctuations fluctuate back down.
You might find this post interesting: http://community.myfitnesspal.com/en/discussion/10634529/why-did-the-number-on-the-scale-go-up-this-week-heres-why/p1
Thank you for the article, it helped me calm down a bit. You're right, I'm just going to wait this out and keep trying my best, something has to happen eventually. 0 -
I couldn’t get into your diary but I think that’s my app rather than your settings.
Assuming that you're there or about with 1500 calories, don’t sweat it. You won’t be gaining (even in a coma you’d lose weight) so be confident you haven’t gained fat. Likely the water weight will come off in a big “whoosh” and give you a nice loss one day.
Come back to us if you’re still gaining after another 3 weeks or so.0 -
GrumpyHeadmistress wrote: »I couldn’t get into your diary but I think that’s my app rather than your settings.
Assuming that you're there or about with 1500 calories, don’t sweat it. You won’t be gaining (even in a coma you’d lose weight) so be confident you haven’t gained fat. Likely the water weight will come off in a big “whoosh” and give you a nice loss one day.
Come back to us if you’re still gaining after another 3 weeks or so.
Thank you so much, it's amazing to get support from this community. I really appreciate it. I will keep it up then, and hope for the best! 2 -
I seems like your not eating enough and your body is going in starvation mode. Why are you only eating 1500 calories on a workout day? Seems like you should be eating around 1800 to 2000 consistently. Just my input.25
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samantharmaggard wrote: »I seems like your not eating enough and your body is going in starvation mode. Why are you only eating 1500 calories on a workout day? Seems like you should be eating around 1800 to 2000 consistently. Just my input.
"Starvation mode" is a myth.10 -
samantharmaggard wrote: »I seems like your not eating enough and your body is going in starvation mode. Why are you only eating 1500 calories on a workout day? Seems like you should be eating around 1800 to 2000 consistently. Just my input.
Starvation mode isn't a thing. Anorexics would not exist if that were true.9 -
A couple of thoughts:
If you just started your exercise program within the past month, you could be retaining water. You also could be adding lean muscle, which would be a good thing. How are your pants/clothes fitting? If your pants are getting looser, you are making progress.
Are you eating your calories back? Maybe you are eating too many calories back.
Are you logging the little things? I initially wasn't logging the BBQ sauce on my chicken, fat free mayo in my tuna,2 cals for each cup of coffee, sprays of supposedly zero calorie butter spray. When I added all of these things up, I realized I was consuming approx. 100 calories a day more than I was logging.
What is your current weight, and what are you trying to get down to?0 -
KellyPoetry wrote: »chrisosemrik wrote: »Hello everyone
I'm pretty frustrated right now, and hope someone might have some insight or tips on how to deal with this.
I've been eating with a 1000 calorie deficit for about a month now. I've lost some weight initially, but my weight has actually been going up instead of down for the last week. I weigh all my food and log it, and I use Fitbit to track my steps and calories burned. Even if some of the math was slightly off in either app, I should still be losing some weight, even if slower than expected. Also I don't eat too much salt or carbs, and I drink a lot of water and green tea everyday (at least 64 oz, but if I do a lot of cardio I can drink more than a 100), so I don't think that's the problem. Has anyone here been through a similar experience?
Thank you very much for your time and have a nice day
Chris
How many calories were you eating a day and how long has your exercise and calorie deficit been going?
I found that the ONLy way I lost stubborn horrid fat was when I cut out ALL refined sugars. Limit my fruit intake and cut out juice completely. I also don't eat gluten, grains, breads, rice or startchy things. I mostly eat 1000 cals max of lean tuna and salad and veggies .... I drink coffee too with cream in the morning. Check my food diary maybe it can give ya insight. Cause I was 124 lbs of fat and couldn't lose only until I changed my diet and incorporate d my calorie deficit with exersize.
1) You're hugely undereating and you consistently demonstrate symptoms of having an eating disorder.
2) The only thing necessary to lose weight is to consume less calories than you expend. You don't have to cut any food or food group entirely out of your diet and doing so will make no difference in fat loss.14 -
chrisosemrik wrote: »Have you calculated your Basal metabolic rate? This is the amount of calories your body needs if you were to stay in bed all day. From there, you need to calculate your resting metabolic rate- which is your BMR multiplied by an activity factor. To lose weight you'll need to eat between your BMR and your RMR.
If you are losing weight too quickly, you can actually slow your basal metabolic rate. I don't know if that's the case in your situation.
How many pounds are you talking when you say its been going up? Your weight will fluctuate a bit. Could be water retention.
I am a Nutrition student. I have read many articles about the most effective ways to lose weight. One article recommended dieting for two weeks, then taking two weeks off. Or varying your calorie allotment each week- think the Curves diet.
Unfortunately when you lose weight too quickly you slow your metabolism down.
Thank you your reply.
I have started at 132lbs, then went down to about 128.6 lbs in the first three weeks. After that my weight has been going up and down between 130.8 and 132lbs. For reference, I am 5`2".
I keep adjusting my calorie intake every time my weight changes, so I'm fairly confident it's correct, or as correct as I can make it at least. The lowest I went was a bit over 1200 calories on a day that I wasn't active, so I do not think I'm undereating. Usually I consume somewhere around 1500-1800 calories. I also make sure to only eat nutrient dense food, nothing processed and lots of protein. I have heard that weigh loss plateaus exist, but I'm really confused as to what causes them, or if I'm doing something wrong.
When you are close to goal weight, 1/2 pound a week is good progress. That's sometimes difficult to see because water weight can fluctuate more than that from day to day.
Water weight - higher sodium, time of month, sore muscles. Even your bathroom "schedule" can mess with the scale.
I once had a "plateau" for 6 weeks. I was using measuring cups, not a digital food scale.
It's not the type of food you eat....it's the calorie count.2 -
chrisosemrik wrote: »GrumpyHeadmistress wrote: »I couldn’t get into your diary but I think that’s my app rather than your settings.
Assuming that you're there or about with 1500 calories, don’t sweat it. You won’t be gaining (even in a coma you’d lose weight) so be confident you haven’t gained fat. Likely the water weight will come off in a big “whoosh” and give you a nice loss one day.
Come back to us if you’re still gaining after another 3 weeks or so.
Thank you so much, it's amazing to get support from this community. I really appreciate it. I will keep it up then, and hope for the best!
That seems like a great attitude! I hope you'll let us know how it goes for you.0 -
KellyPoetry wrote: »chrisosemrik wrote: »Hello everyone
I'm pretty frustrated right now, and hope someone might have some insight or tips on how to deal with this.
I've been eating with a 1000 calorie deficit for about a month now. I've lost some weight initially, but my weight has actually been going up instead of down for the last week. I weigh all my food and log it, and I use Fitbit to track my steps and calories burned. Even if some of the math was slightly off in either app, I should still be losing some weight, even if slower than expected. Also I don't eat too much salt or carbs, and I drink a lot of water and green tea everyday (at least 64 oz, but if I do a lot of cardio I can drink more than a 100), so I don't think that's the problem. Has anyone here been through a similar experience?
Thank you very much for your time and have a nice day
Chris
How many calories are you eating a day and how long has your exercise and calorie deficit been going? Cause sometimes, more often than not, it's a matter of being patient... As weight loss can take time...
***Also...
I found that the ONLy way I lost stubborn horrid fat was when I cut out ALL refined sugars. Limit my fruit intake and cut out juice completely. I also don't eat gluten, grains, breads, rice or startchy things. I mostly eat 1000 cals max of lean tuna and salad and veggies .... No red meat, no chicken, no nut butters or nuts... I have a hard time digesting meats and nuts and they store in my body as fat and toxins. I drink teas, lots of fresh lemon water, coffee too with cream in the morning. Cutting out sugar and startchy carbs and processed foods will dramatically help your body detox and release fat stores. Check my food diary maybe it can give ya insight. Cause I was 124 lbs of fat and couldn't lose only until I changed my diet and incorporate d my calorie deficit with exersize.
No. There is so much woo in this, and no one (including you) should be eating "mostly 1000 cals".10 -
MichelleSilverleaf wrote: »KellyPoetry wrote: »chrisosemrik wrote: »Hello everyone
I'm pretty frustrated right now, and hope someone might have some insight or tips on how to deal with this.
I've been eating with a 1000 calorie deficit for about a month now. I've lost some weight initially, but my weight has actually been going up instead of down for the last week. I weigh all my food and log it, and I use Fitbit to track my steps and calories burned. Even if some of the math was slightly off in either app, I should still be losing some weight, even if slower than expected. Also I don't eat too much salt or carbs, and I drink a lot of water and green tea everyday (at least 64 oz, but if I do a lot of cardio I can drink more than a 100), so I don't think that's the problem. Has anyone here been through a similar experience?
Thank you very much for your time and have a nice day
Chris
How many calories are you eating a day and how long has your exercise and calorie deficit been going? Cause sometimes, more often than not, it's a matter of being patient... As weight loss can take time...
***Also...
I found that the ONLy way I lost stubborn horrid fat was when I cut out ALL refined sugars. Limit my fruit intake and cut out juice completely. I also don't eat gluten, grains, breads, rice or startchy things. I mostly eat 1000 cals max of lean tuna and salad and veggies .... No red meat, no chicken, no nut butters or nuts... I have a hard time digesting meats and nuts and they store in my body as fat and toxins. I drink teas, lots of fresh lemon water, coffee too with cream in the morning. Cutting out sugar and startchy carbs and processed foods will dramatically help your body detox and release fat stores. Check my food diary maybe it can give ya insight. Cause I was 124 lbs of fat and couldn't lose only until I changed my diet and incorporate d my calorie deficit with exersize.
No. There is so much woo in this, and no one (including you) should be eating "mostly 1000 cals".
And meat & nuts turn to “toxins”??5 -
Sooo, let's see if I can double check the math...
At 132 lbs and 5'2, assuming you are 30 years of age, with a desk job, your TDEE is 1729. Midrange TDEE is 2157 and with strenuous exercise 6 times a week TDEE for 30 years old is 2486. The numbers don't change much unless you are younger than 25 or older than 42.
At 1800 cals with a 20% failure margin you could be intaking 2160 cals. That alone means you could be at maintenance instead of a deficit. Assuming that the Fitbit is also off, say another 20%, then you could be burning 400 cals less. You could definitely be eating more than you think or burning less than you think.
It's true there is always room for error and your numbers would usually work out to a deficit but it could be that all the averages are not working out in your favor.
Whatever it is, see if you can narrow the margin for error, especially since you are so close to goal weight. Could be that your Fitbit is off, could be that your weighing and logging could use some improvement. Or a combination of.
Are you weighing all your food, even pre-packaged? Did you add any foods lately? Have you checked the batteries in your food scale and body weight scale (although you said you already checked measurements)?
All that said, could be that you are impatient, happens to all of us too :-)0 -
Haven't run BMI/stats but if you're normal weight you fall under the "someone lean trying to get leaner" category... and i'm sure there is a thread about that.
A 1000 Cal deficit is not necessarily either suitable, or sustainable, or effective in that situation. And impatience will most certainly not work! Think feathering instead of hammering...1
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