no weight loss 3 weeks getting frustrated
lisajames925
Posts: 105 Member
Weight been at stand still and starting to get frustrated
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Replies
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What’s your height, current weight, and calorie goal? Are you eating back your exercise calories?
Are you using a food scale to measure everything?
If you open up your diary, people can maybe take a look and see if there’s anything up with your logging that might mean you’re eating more than you think.6 -
Can you provide some more information? What are your stats? How many calories are you eating a day and how are you measuring those calories? Have you made any changes to your diet/exercise routine in the past three weeks?3
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I'm in the same boat and doing everything right, try not to get discouraged, now I might be if another week goes by :-)
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I'm in the same boat and doing everything right, try not to get discouraged, now I might be if another week goes by :-)
There is no such boat as "doing everything right, but not losing". Either you are not at a deficit (i.e. not actually doing everything right), or you have not given the proper process enough time.
The process always works over time. Always. It's our measurement and/or execution of the process that doesn't work.27 -
5ft 4 , 9 st 10. Lost two stone since Jan. 1200 calories a day. Don’t eat all my exercise cals . Weigh and measure everything2
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lisajames925 wrote: »5ft 4 , 9 st 10. Lost two stone since Jan. 1200 calories a day. Don’t eat all my exercise cals . Weigh and measure everything
That puts you in the ‘healthy’ range so you must be pretty close to your goal weight. Can you open your diary so we can have a look, please?1 -
Actually the weight loss is a complex procedure in which one has to maintain his balance diet along with proper exercise.23
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lisajames925 wrote: »5ft 4 , 9 st 10. Lost two stone since Jan. 1200 calories a day. Don’t eat all my exercise cals . Weigh and measure everything
28 pounds since January is very good. I started the end of January and I have lost 23. I am 5'3" and I am at 132. I have noticed that it is coming off slower now. I am doing everything the same and I have only lost .5 in a week. Before it was 1.5. We have to trust the process. Something I read yesterday clicked with me. "The scale weighs everything, not just fat". So while it may not go down there are other things it is weighing too. That helped me. Maybe we will see a whoosh in the next week or so.
Good luck and keep up the great work!2 -
lisajames925 wrote: »5ft 4 , 9 st 10. Lost two stone since Jan. 1200 calories a day. Don’t eat all my exercise cals . Weigh and measure everything
How much more weight are you trying to lose? You should be aiming for 0.5 lb/week at this point3 -
Another stone I want to lose .0
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lisajames925 wrote: »5ft 4 , 9 st 10. Lost two stone since Jan. 1200 calories a day. Don’t eat all my exercise cals . Weigh and measure everythinglisajames925 wrote: »Another stone I want to lose .
You have been eating 1200 cals a day since January with no diet break? Your weight loss is becoming slower the leaner you get, the rate of loss should be at .5 a week, the refeed will allow you to move to maintenance for a short period of time then resume your deficit of 250 cals per day off maintenance.
https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
eta: you can chose to wait this out, tighten up your logging and be careful handling of eating back your exercise calories, but from experience if you do the refeed the same amount of time you spend waiting you could do the refeed, give your body a break from low calories, reset hormones and shift you to a higher intake to create your deficit off of.
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So should I eat more than 1200 calories a day and change the goal to losing half a week rather than 20
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Silentpadna wrote: »I'm in the same boat and doing everything right, try not to get discouraged, now I might be if another week goes by :-)
There is no such boat as "doing everything right, but not losing". Either you are not at a deficit (i.e. not actually doing everything right), or you have not given the proper process enough time.
The process always works over time. Always. It's our measurement and/or execution of the process that doesn't work.
There is if your a woman who has a monthly cycle, I have done this for five months and I'm down 38 lbs, its not my first time eating better and losing eight, I get CICO (My diary is open) I work out 1+hour everyday and I don't have cheat days, I weigh and measure everything, I was relating to her on the frustrated side of not losing.7 -
lisajames925 wrote: »So should I eat more than 1200 calories a day and change the goal to losing half a week rather than 2
You should absolutely not be trying to lose 2lb a week when you’re already at a healthy weight and only have another stone to go. Definitely change to 0.5. Though that may not give you as many calories back as you expect; MFP won’t go below a calorie goal of 1200, so it’s quite likely that you’re not actually on a 1000 calorie deficit at the moment.
However, if you’re not losing weight at the moment it would be a good idea to make sure you’re logging correctly before you increase your calories, just in case you’re already eating at maintenance without realising it! Have you opened your diary yet?6 -
Do not give up hope or get discouraged! You may have hit a weight loss plateau where your body is adjusting itself to your new weight. This is normal and will happen from time to time. You can sometimes shorten the length of the plateau by either changing up your exercise routine a bit or having a cheat meal. Kind of like hitting the reset button on your metabolism. Also, you may need to cut back a little on your caloric intake. Not sure exactly what you are consuming, but if you are going by MyFitnessPal's recommendation, there's a good chance you are overdoing it (because their estimates run a bit high). To lose weight, you need a calorie deficit.9
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I m not over doing it, sticking to 1200 calories as Nhs recommends to which is cutting back. Changed goal to lose half pound a week and it’s now giving me 1350 calories so trying that this week. Already exercised : fri 5k run plus 5k walk,
Sat 4k walk, Sunday 5k run, today 10k walk with kids6 -
How do you open diary0
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lisajames925 wrote: »How do you open diary
Settings > Diary Settings > Public1 -
Ok done it0
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lisajames925 wrote: »Ok done it
Diary looks okay, I would weigh my bananas, apples, sweet potatoes, etc etc.
You are also logging a good bit of exercise cals that you are not eating back, some days you eat a little bit of them, others not. This is under fueling your body.
I am going back to my original post up thread, you have been eating low calories for quite a while now and need a diet a break/refeed. This will do you a world of good both mentally and physically, this will give you a reset, balance things out hormonally and give you a little higher intake to reintroduce your deficit and give you wiggle room to work with to reach your goal weight.6 -
I do weigh all those things. I was told not to eat all my exercise calories by a personal trainer as you end up over eating6
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lisajames925 wrote: »I do weigh all those things. I was told not to eat all my exercise calories by a personal trainer as you end up over eating
Your personal trainer sounds like they were misinformed about how MFP works. Your goal already puts you at a calorie deficit. If you're increasing the size of that deficit through exercise, you need to address that to avoid undereating. Done correctly, eating back exercise calories doesn't result in overeating. It just returns you to your initial, planned, deficit and ensures your body is getting everything it needs to fuel your activity.10 -
Oh ok so should I still continue with 1200 cals and eat my exercise cals1
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lisajames925 wrote: »I do weigh all those things. I was told not to eat all my exercise calories by a personal trainer as you end up over eating
You logged them but they are not weighed in grams. It was just something I saw, weigh them or not, your choice.
And MFP is NEAT method and expects you to eat back your exercise, at least a portion of them. Your trainer is not familiar with MFP and how it calculates your goals.4 -
lisajames925 wrote: »Oh ok so should I still continue with 1200 cals and eat my exercise cals
You can try this, start eating them back and trend your weight over 4 weeks. The diet break/refeed is always an option later.1 -
Oh on my diary I can see grams on there that I weighed. I ll try eating my exercise cals, I use the map my run and map my walk app so hoping it’s accurate0
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lisajames925 wrote: »Oh on my diary I can see grams on there that I weighed. I ll try eating my exercise cals, I use the map my run and map my walk app so hoping it’s accurate
From your diary:
Do you use mapmyrun/walk for running/walking? How do you track what you do with your trainer??
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Those one the cals are on the packet. Yes I use it for both, only started that this week though. Only use trainer for nutrition advice as she’s a friend. Cost too much otherwise. I need to do more strength exercises I think as my tummy isn’t very toned so still feel chunky even though gone from size 14-10 . To me I look the same but others seee me different2
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lisajames925 wrote: »Those one the cals are on the packet. Yes I use it for both, only started that this week though. Only use trainer for nutrition advice as she’s a friend. Cost too much otherwise. I need to do more strength exercises I think as my tummy isn’t very toned so still feel chunky even though gone from size 14-10 . To me I look the same but others seee me different
I mentioned about your fruits and veggies in my earlier post (apples bananas sweet potatoes). This was just a gesture and something I saw that might help you with your logging accuracy. Good luck.4
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