Down 71lbs now weight won't budge HELP!
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lynn_glenmont wrote: »Lesscookies1 wrote: »Well I'm still not sure what to do. If I'm not counting my calories correct then maybe i am eating 1500 instead of 1000 a day. And if my Fitbit is overestimating my cals burned then say brings me to 2500 burned for the whole day including my bmr. That still brings to 1500 cals ate and burned 2500 thats still doesn't add up to why i stopped losing. It just doesnt make sense. I did this for 9 to 10 months and lost 71lbs. I ate about a thousand calories a day and exercised less than what I'm exercising now and would lose over 2 pounds a week. And it just stopped working. nothing changed. I increased my exercise within the last 2 months to try to see if that would help kump start it again and it's not helped either.
Do you use a food scale to track your caloric intake?
I do not. But I usually overestimate the amount to be safe. And a lot of what I eat is the same thing. I usually have three pieces of toast for breakfast. A banana partly through the day. For dinner I usually have a grilled piece of chicken breast and vegetables or Salad to go with it. 8 days out of 10 that is what I eat lol... But even if I am a little off in the waiting area of my calories logging in it 1000 a day and then let's say I'm off 500 calories a day by accident which is highly unlikely because like I said I usually overestimate but if I was off by 500 s day or so I still should be losing a little bit each week... It just seems to me anyways. I do think I will get a food scale and start trying to weigh just to eliminate that.
No lunch? Nothing on the toast, chicken, or salad?
No lunch usually unless i I grabbed a handful of animal crackers or some Dry Cereal in which I counted out every piece and tracked it... And no I don't put anything on my chicken or vegetables except spray butter and or salt and pepper... And the only thing I put on my toast is spray butter the zero calorie... And I use for my salad the only thing I put on it is bacon bits imitation and light Olive Garden dressing also measured out and counted accurately.
Not sure if you are aware, but the "zero calorie" spray butters actually have calories. Not a lot, but depending on how much you use over the course of a day/week, it can add up.
http://www.hungry-girl.com/newsletters/raw/37-i-cant-believe-its-got-calories
I use this stuff quite a bit, and I was shocked when I found this out...particularly how quickly the fat grams can add up.
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Lesscookies1 wrote: »CharlieBeansmomTracey wrote: »Lesscookies1 wrote: »Lesscookies1 wrote: »GottaBurnEmAll wrote: »I'm with PAV8888 on this because even if you're not using a food scale and not tracking some things and even if your Fitbit is off (I really wish people would stop pushing this narrative, because a lot of us find them perfectly reliable), you have quite a disparity going.
I get 30K steps a day and know from scale performance just how many calories that can burn, and I weigh less than you, OP. Granted, most of mine are at brisk pace, I don't know what pace your are at and that can affect your burns.
Saying that, we're still talking margins here where you should be in a deficit, and that is my main point. Even with inaccurate logging and possibly less than ideal reporting from the Fitbit, you are still in a deficit, so something else is at play here.
I strongly suspect that you have been eating at deficit too long and are experiencing hormone downregulation and also experiencing water retention from increased activity and raised cortisol.
I also recommend taking a 2 week diet break while eating at maintenance calorie levels, and I recommend that you read the diet breaks thread.
Finally! Lolthank you that's what I was trying to say I didn't know how to say... Even if my fitbit's saying a little more and my calories is a little more I would still been at of deficit... even if ibwas actually eating 1400 instead of 1000 cals and only burning 2500 a day instead of 3500 i am still at a deficit....but i plan to eat a little more and weigh and track hope to see some results.
That doesn't make sense to me. Op was not weighing her food so she didn't have an idea of how much she was actually consuming she thought she was consuming 1,000, but that wasn't true. I think op consuming the calories MFP suggests and actually using a food scale will benefit her a lot. I think the mentality that she was not eating enough is not accurate because she was in fact eating more than a thousand calories. Not to say if op actually was eating that much calories if she was using a food scale would've been a good idea because it's not.
Well you are correct I was not weighing my food I'm still not convinced I was eating more than a thousand calories. I know you don't know me and it's impossible for you to know this but I am OCD and very strict and very particular. If a package is listening had 16 crackers is 120 calories out literally counted out 16 crackers. I did not skimp on things. As a matter of fact I usually over estimated to be safe. If I got two tablespoons of sour cream I usually with track three to make sure I didn't go over. I always overestimate instead of under. And the only way you would really know and could take my word for that is if you knew me at all people that know me know 100% that I mean that but it's true I really do.
But with that being said I am loving the scale weighing ideal I'm looking forward to be more precise and knowing exactly what I'm eating
Just a little FYI food labels can underestimate calories by 20% so this would play a factor as well which is why food scale is better, and I'm glad you'll be using it going forward. Make sure when you're using a food scale that you don't eat 1,000 calories that's not healthy. If you have less than 20 pounds to lose the idea is to usually lose between 0.5 to 1 pound. However, if you have more than 20 pounds to lose 2 pounds is okay. And just make sure you eat the calorie amount that suggested by MyFitnessPal when you go to the goals and settings section. Good luck!!
2 lbs is good for those with more than 75 to lose,maybe even as low as 50 but. anything less than 30 should be 1lb a week or less.
The range of weight loss information I gave was information I got from a registered dietician I saw a few years ago. But yeah this number can vary from each professional I'm sure.
the less weight you have to lose, the less weight you need to try to lose per week as with most people they wont have the fat stores to lose that much weight. the bigger the deficit at a lower weight the less sustainable(for many reasons) it is for most. its too aggressive for most to try and lose 2lbs a week on less than 20 lbs left to lose. The closer a person is to a healthier weight the slower its going to be.6 -
StevefromMichigan wrote: »lynn_glenmont wrote: »Lesscookies1 wrote: »Well I'm still not sure what to do. If I'm not counting my calories correct then maybe i am eating 1500 instead of 1000 a day. And if my Fitbit is overestimating my cals burned then say brings me to 2500 burned for the whole day including my bmr. That still brings to 1500 cals ate and burned 2500 thats still doesn't add up to why i stopped losing. It just doesnt make sense. I did this for 9 to 10 months and lost 71lbs. I ate about a thousand calories a day and exercised less than what I'm exercising now and would lose over 2 pounds a week. And it just stopped working. nothing changed. I increased my exercise within the last 2 months to try to see if that would help kump start it again and it's not helped either.
Do you use a food scale to track your caloric intake?
I do not. But I usually overestimate the amount to be safe. And a lot of what I eat is the same thing. I usually have three pieces of toast for breakfast. A banana partly through the day. For dinner I usually have a grilled piece of chicken breast and vegetables or Salad to go with it. 8 days out of 10 that is what I eat lol... But even if I am a little off in the waiting area of my calories logging in it 1000 a day and then let's say I'm off 500 calories a day by accident which is highly unlikely because like I said I usually overestimate but if I was off by 500 s day or so I still should be losing a little bit each week... It just seems to me anyways. I do think I will get a food scale and start trying to weigh just to eliminate that.
No lunch? Nothing on the toast, chicken, or salad?
No lunch usually unless i I grabbed a handful of animal crackers or some Dry Cereal in which I counted out every piece and tracked it... And no I don't put anything on my chicken or vegetables except spray butter and or salt and pepper... And the only thing I put on my toast is spray butter the zero calorie... And I use for my salad the only thing I put on it is bacon bits imitation and light Olive Garden dressing also measured out and counted accurately.
Not sure if you are aware, but the "zero calorie" spray butters actually have calories. Not a lot, but depending on how much you use over the course of a day/week, it can add up.
http://www.hungry-girl.com/newsletters/raw/37-i-cant-believe-its-got-calories
I use this stuff quite a bit, and I was shocked when I found this out...particularly how quickly the fat grams can add up.
I Called the company that makes it once, it has then same calories per tablespoon as light butter. 59 cal, 5 fat.8 -
melissa6771 wrote: »StevefromMichigan wrote: »lynn_glenmont wrote: »Lesscookies1 wrote: »Well I'm still not sure what to do. If I'm not counting my calories correct then maybe i am eating 1500 instead of 1000 a day. And if my Fitbit is overestimating my cals burned then say brings me to 2500 burned for the whole day including my bmr. That still brings to 1500 cals ate and burned 2500 thats still doesn't add up to why i stopped losing. It just doesnt make sense. I did this for 9 to 10 months and lost 71lbs. I ate about a thousand calories a day and exercised less than what I'm exercising now and would lose over 2 pounds a week. And it just stopped working. nothing changed. I increased my exercise within the last 2 months to try to see if that would help kump start it again and it's not helped either.
Do you use a food scale to track your caloric intake?
I do not. But I usually overestimate the amount to be safe. And a lot of what I eat is the same thing. I usually have three pieces of toast for breakfast. A banana partly through the day. For dinner I usually have a grilled piece of chicken breast and vegetables or Salad to go with it. 8 days out of 10 that is what I eat lol... But even if I am a little off in the waiting area of my calories logging in it 1000 a day and then let's say I'm off 500 calories a day by accident which is highly unlikely because like I said I usually overestimate but if I was off by 500 s day or so I still should be losing a little bit each week... It just seems to me anyways. I do think I will get a food scale and start trying to weigh just to eliminate that.
No lunch? Nothing on the toast, chicken, or salad?
No lunch usually unless i I grabbed a handful of animal crackers or some Dry Cereal in which I counted out every piece and tracked it... And no I don't put anything on my chicken or vegetables except spray butter and or salt and pepper... And the only thing I put on my toast is spray butter the zero calorie... And I use for my salad the only thing I put on it is bacon bits imitation and light Olive Garden dressing also measured out and counted accurately.
Not sure if you are aware, but the "zero calorie" spray butters actually have calories. Not a lot, but depending on how much you use over the course of a day/week, it can add up.
http://www.hungry-girl.com/newsletters/raw/37-i-cant-believe-its-got-calories
I use this stuff quite a bit, and I was shocked when I found this out...particularly how quickly the fat grams can add up.
I Called the company that makes it once, it has then same calories per tablespoon as light butter. 59 cal, 5 fat.
Yeah, the label is very misleading. I used to put 7-8 squirts on each half of my bagel. Now I only do 3
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StevefromMichigan wrote: »lynn_glenmont wrote: »Lesscookies1 wrote: »Well I'm still not sure what to do. If I'm not counting my calories correct then maybe i am eating 1500 instead of 1000 a day. And if my Fitbit is overestimating my cals burned then say brings me to 2500 burned for the whole day including my bmr. That still brings to 1500 cals ate and burned 2500 thats still doesn't add up to why i stopped losing. It just doesnt make sense. I did this for 9 to 10 months and lost 71lbs. I ate about a thousand calories a day and exercised less than what I'm exercising now and would lose over 2 pounds a week. And it just stopped working. nothing changed. I increased my exercise within the last 2 months to try to see if that would help kump start it again and it's not helped either.
Do you use a food scale to track your caloric intake?
I do not. But I usually overestimate the amount to be safe. And a lot of what I eat is the same thing. I usually have three pieces of toast for breakfast. A banana partly through the day. For dinner I usually have a grilled piece of chicken breast and vegetables or Salad to go with it. 8 days out of 10 that is what I eat lol... But even if I am a little off in the waiting area of my calories logging in it 1000 a day and then let's say I'm off 500 calories a day by accident which is highly unlikely because like I said I usually overestimate but if I was off by 500 s day or so I still should be losing a little bit each week... It just seems to me anyways. I do think I will get a food scale and start trying to weigh just to eliminate that.
No lunch? Nothing on the toast, chicken, or salad?
No lunch usually unless i I grabbed a handful of animal crackers or some Dry Cereal in which I counted out every piece and tracked it... And no I don't put anything on my chicken or vegetables except spray butter and or salt and pepper... And the only thing I put on my toast is spray butter the zero calorie... And I use for my salad the only thing I put on it is bacon bits imitation and light Olive Garden dressing also measured out and counted accurately.
Not sure if you are aware, but the "zero calorie" spray butters actually have calories. Not a lot, but depending on how much you use over the course of a day/week, it can add up.
http://www.hungry-girl.com/newsletters/raw/37-i-cant-believe-its-got-calories
I use this stuff quite a bit, and I was shocked when I found this out...particularly how quickly the fat grams can add up.
Oh my goodness I had no idea!!!!! I'm so glad you told me about this I will read that article!!3 -
I am eating 1000 cals and according to my Fitbit i am burning 3000 to 3500 each day that's for the last 2 weeks and I still have not lost not one ounce.
Yeah, that's not correct. Are you running a marathon every day because that's about the amount of calories a marathoner burns during a race. You're overestimating your calorie burn and underestimating your intake.5 -
PAM type sprays per gram are almost identical to the same amount of oil per gram... they just list a sub 5Cal amount as their 0 cal portion. I would assume that other "light" no calorie products do the same and would look for European labels that list per 100g values. Again, I am more than willing to acknowledge that the OP does not count 100% accurately and her 1000 Cal could easily be 1200 or 1300 or 1400.
Nevertheless, I have real trouble seeing her intake as high as 2000, or 2500, or higher. And all these wonderful figures that people throw out there about calories per steps ignore that the Fitbit figure is TDEE for the day, not just exercise activity.
So we have a >1000 Calorie results gap here.
I don't doubt that a lot of it is also measurement of weight issues and water retention.
But yeah, at some point, and knowing what the OP has been doing, looking at hormone levels and AT becomes inevitable. And I don't doubt that bringing hormones up to level in a controllable fashion may not prove easy for the OP.
Indefinite huge caloric deficits especially when not supported by obese levels of fat reserves are not problem free. Which is only one of the reasons they might be best avoided when it comes to getting them applied long term and without dire reason. The same result could be achieved with a 25% deficit that tapers to a 20% or 15% deficit and more time.11 -
The 3000 to 3,500 calories burned is for the whole day. Its my BMR is 1530 cal a day
Even if this is true, you're saying that you're burning 1500-2000 calories a day from exercise. I highly doubt that. At your weight, that would be a nineteen mile run per day (166*0.63*19=2000).7 -
DevilsFan1 wrote: »
I'm saying that my Fitbit said I was burning that for the whole day that is including my BMR.... That was with over 30,000 steps a day... Those 30,000 steps are made up of at least two hours of Hardcore sweating 6 mph running hiit workout and 4 mile per hour walks. I'm usually at 15,000 steps by the time I get done with the two hours of working out... The other 15000 steps are made up of my normal everyday routine and then usually the last 8,000 or so steps are me jogging in place in the evening while watching television.. and I'm not half button it jogging in place I'm talkin knees in the air sweating jogging in place.... I don't know how many calories I've been burning I'm just going off on Fitbit tells me...
But I do know anything that I try to think I knew everyone has shot down so far as I can tell there's no way to know how many calories you eat or how many calories you burn or anything else seems like you can't tell nothing from nothing.... Guess the best thing to do is get a scale track at the best I can and trial and error decrease and increase exercise and food intake until I get it to where I'm losing a little bit.. cuz like I said there doesn't seem to be one sure way to know how many calories you eat or how many calories you burn by what everybody's telling me. Lol5 -
DevilsFan1 wrote: »
You do realize that your daily TDEE consists of both exercise and non exercise activity? Your BMR is not what you burn during the day. Your daily burn is BMR x activity factor if you don't want to explicitly split your activity between non exercise and exercise.
Let's talk turkey. 30000 steps is approximately 4.5 to 5 hours of walking activity in a day.
MFP's 1.8x activity factor is called VERY ACTIVE. it is a multiplier of BMR x 1.8. It covers less than 16,000 steps or less than 3 hours of activity per day.
I don't even need to go much past a factor of 1.8 to come up with a TDEE of more than 2750 for the OP.
The OP's PREDICTED TDEE for an AVERAGE person based on the Mifflin StJeor BMR that both MFP and Fitbit use and any reasonable activity factor multiplication based on her current level of activity given as 30K steps comes to over 3K calories a day. Her predicted TDEE based on her previous 12K steps would be at an approximate activity factor of 1.6 and would be at around 2448 Cal a day.
I don't doubt that her ACTUAL TDEE is lower and significantly so at this point of time.
I consider that to be a bigger problem that places her 71lb loss in jeopardy and is a much bigger issue for her than her remaining 10 or 20 lb loss.
Or do you think that the OP or any other person will continue to eat ~1000 Cal and walk 30K steps for the remainder of their lives?5 -
I know you don't know me and it's impossible for you to know this but I am OCD and very strict and very particular. If a package is listening had 16 crackers is 120 calories out literally counted out 16 crackers.
I did this with a lot of things pre-scale, thinking the same as you. Turns out I was ALWAYS eating way more than I thought. Seriously, get a scale. Nine times out of ten there'll be a significant difference between the cup/amount measurement and the mL/gram one, and sometimes even overestimates will not be enough.8 -
jennygutt, you can use the spreadsheet linked in this thread to determine your TDEE. You need to track your caloric intake accurately (i.e. use a scale and weigh all your food), but after a few weeks it will tell you how much you need to eat to lose weight.
http://community.myfitnesspal.com/en/discussion/10639284/down-eight-pounds-in-seven-weeks-sharing-my-tdee-spreadsheet#latest2 -
eat more and more often... get your metabolism going... food food food28
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elisa123gal wrote: »eat more and more often... get your metabolism going... food food food
Yeah. Don't do that.9 -
I agree with other who say your Fitbit is over reporting your burn. How long have you had it? Have you been regularly updating your weight in Fitbit? For me I found the longer I had it and the more often I logged weights, even if it hadn’t changed, the more accurate it became.
I normally workout at the gym 2 hours - 1hr weights and 1hr boxing. Boxing is supposedly one of the highest burn activities you can do. I hit 10-12k steps. My burn after all of that for the whole day is around 2000-2300. I’m right between 5’7” and 5’8” and weight 154. On the days I run instead (averaging 3 miles) my total daily burn is slightly lower. Over 3000 for walking, even briskly, doesn’t sound realistic unless you are obese0 -
OP, you may find this a good read: https://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/
Pretty applicable to you I'd say.7 -
I agree with other who say your Fitbit is over reporting your burn. How long have you had it? Have you been regularly updating your weight in Fitbit? For me I found the longer I had it and the more often I logged weights, even if it hadn’t changed, the more accurate it became.
I normally workout at the gym 2 hours - 1hr weights and 1hr boxing. Boxing is supposedly one of the highest burn activities you can do. I hit 10-12k steps. My burn after all of that for the whole day is around 2000-2300. I’m right between 5’7” and 5’8” and weight 154. On the days I run instead (averaging 3 miles) my total daily burn is slightly lower. Over 3000 for walking, even briskly, doesn’t sound realistic unless you are obese
If she's hitting 30k steps 3000 cal TDEE is totally believable if adaptive thermogenesis weren't in the mix. Looking at my past month's Fitbit data, on days where I hit ~25k I was in the high 2000s TDEE. I'm an inch shorter and 35 lbs lighter than OP. I trust my Fitbit implicitly, because I have the data to show that it's accurate for me.9 -
I vote for taking the break. And, you are exercising too much. If 1,530 is BMR, you don't need to have a total of more than 2,000 per day. The math would say 470 calories from exercising. That is more than enough.
I took a break and now I am back with a vengeance losing weight. I also changed the diet around. Before, I was purely counting calories. Now, I am slashing carbs and bumping up protein.
Of course, this is all my opinion.
Says who? My TDEE is regularly well over 2000. Currently I'll hit 2150 today, that's without having done any formal exercise. But I guess I should just sit on my butt and eat less.
OP is certainly exercising too much for the amount she is eating, but so long as someone is fuelling their activity properly, if they want to hit 30k steps a day that's entirely up to them.6 -
Ok hold on. There's a post in there where you said it's been 2 WEEKS since you stopped losing weight? Is it 2 weeks or has it been since November? Because 2 weeks is completely normal and nothing to worry about...
How is your menstrual cycle? When I had a big deficit like you did for a couple months, I stopped getting my period for two months, and did not lose any weight at all those two months (I'm a freak who only seem to drop weight the week after my period). Then I lost like 8 lbs in a week.Nony_Mouse wrote: »I agree with other who say your Fitbit is over reporting your burn. How long have you had it? Have you been regularly updating your weight in Fitbit? For me I found the longer I had it and the more often I logged weights, even if it hadn’t changed, the more accurate it became.
I normally workout at the gym 2 hours - 1hr weights and 1hr boxing. Boxing is supposedly one of the highest burn activities you can do. I hit 10-12k steps. My burn after all of that for the whole day is around 2000-2300. I’m right between 5’7” and 5’8” and weight 154. On the days I run instead (averaging 3 miles) my total daily burn is slightly lower. Over 3000 for walking, even briskly, doesn’t sound realistic unless you are obese
If she's hitting 30k steps 3000 cal TDEE is totally believable if adaptive thermogenesis weren't in the mix. Looking at my past month's Fitbit data, on days where I hit ~25k I was in the high 2000s TDEE. I'm an inch shorter and 35 lbs lighter than OP. I trust my Fitbit implicitly, because I have the data to show that it's accurate for me.
And yeah I'm with you there, actually, if anything I should have gained back 25 or 30 lbs if my Fitbit was accurate, and I only gained 15 back.1
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