Not losing the weight

MrsGebby

So not really sure what I am doing wrong....I rarely go over my daily calories, I go to spin class twice a week and walk an hour on the treadmill once a week. I have only lost 3 pounds in the last 2 months....3 inches on my waist (but no where else). I have also upped my water intake and lowered my caffeine intake....any suggestions

diannethegeek

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.

GetFit4Life2018

I get what you are going through. I workout almost daily and watch my intake and try to eat better and cut out the garbage. I've done this since January 1 and lost 3 lbs and then gained it back. Still working out. Maybe muscle? I keep going though as quiting is not an option and it'll only get worse. If you need support, add me as a friend. We can help each other!

steveko89

Are you eating back the calories "earned" from spin class via the MFP exercise database, or a heart rate/activity monitor? If so, those are often over-estimations and could be cutting into what you think is your deficit. The 3" change to your waist but no scale movement sounds like you're effectively recomping at maintenance. If you have been eating back all your exercise calories, I suggest trying to only eat half of them back for a few weeks and see if the scale starts to move. I see that recommended frequently and have seen similar results personally comparing where my actual TDEE falls with daily calorie/weight calculations when compared to what I'd get credit for from my heart rate monitor (Polar H7).

quiksylver296

cornplastic

I hear you. I haven’t gone over my daily calories and have done strength training three times a week and cardio five times a week for the last six months. However, I’m not seeing results either. I lost 2 pounds. That’s it. And none of my clothes are any looser.You might want to make sure you’re getting enough sleep though. Being chronically tired can make you resistant to losing weight. I’m pursuing that with my doctor right now as a possible reason for why I’m not getting results more in line with my diet and exercise.
Hang in there. You’re not alone in this.

Swirvinwirvin

Oh I am so glad I am not alone. Thank you for the tips. I am 5'1.5" and 10 pounds may as well be 100. I have logged eveything including condiments etc. But I think I will not eat the calories I burned exercising. Maybe I shouldn't log my exercise? That way I stay at my calorie goal. Thoughts? Hang in there everyone!!! Thanks for posting. I have not lost any weight in 24 days. Muscle maybe? Nothing fits. Arg!!