I'm not loosing weight

Kerryp08

I currently stay under my calories and I exercise alot I do pole fitness approx 9 hours a week plus I have horses so I muck out and ride etc everyday. I am muscular but I'm really bulky and I want to define abit I spose can anyone help? I've just started running to see if that helps but I'm not very good at it so only running about 20min ever few days. Any tips would be lovely xx

malibu927

What are your stats? How long has it been since you lost weight?

JeromeBarry1

Now that you do have a myfitnesspal account, get a food scale. Use the food scale to weigh your food. Use myfitnesspal's food diary to record your food. The food diary has a number of calories you should eat to reach your goal. that number is derived from inputs you gave it, and those inputs should have been accurate.

That is all of the 'how to'. The rest is patience.

mbaker566

weight loss starts with a calorie deficit.
so make sure you are weighing your food to be sure you are at a deficit. use a food scale, not just cups and spoons.

vallary14

Just to chime in on the food scale I will give you an example: made myself a turkey sandwich for lunch today and I decided to weigh it and see if two slices was a serving. Now I figured two slices was a serving and that actually was about 9g less than a serving. I could have just as easily overestimated a serving, so if you’re guesstimating several times per day that can really add up. I bought one off Amazon and it was only about $12. most grocery stores even carry them though.

Kerryp08

Thank you guys the last time I lost weight was a year ago I'm now 10stone. I will start weighing my food. I have been tracking my food on my fitness Pal for a month now n I'm always under on my calories yesterday I was 1000 calories under after my exercise. I track my exercise on a Fitbit aswell

mikehurley4000

Yep, food scale. Also make sure you’re not eating more then 500cal under your maintenance calorie intake. When I did this my weight loss plateaued because I forced my body into starvation mode, it’s hard to loose fat when your body’s fighting to not be starved. Watch that carb intake too!

ceiswyn

Tip: ignore anything said by someone who talks about ‘starvation mode’. That’s complete woo, so anything else they believe should be taken with a pinch of salt.

Metabolic processes do slow down if you’ve been eating well under your needs for a long time; but not enough to make you plateau if you’re in a significant deficit.

Exercise calories are often overestimates, including when tracked by a Fitbit. But most people who have difficulty losing weight are making mistakes with the logging; eyeballing rather than weighing, or using inaccurate DB entries.

jajahockey2018

I totally get where your coming from running it hard but you should stick at the running as I found when losing my weight or the begging of it that’s running helps to change your body shape and you gain muscle so you don’t always lose weight but change shape so keep at it !!

Kerryp08

Cool thank you so much guys I will keep up the running I'm aiming to run 30mins on the days I'm not at pole (I have downloaded the couch to 5k app to help with my running) I'm competing again in 4 weeks so im putting alot if hours into my pole at present but once that is finished i can work more on the running. I will watch my carbs and I will weigh the food instead of using cups etc. I will look into the starvation thing but not sure about it is seem abit contraversial but worth looking into thank you all so much

malibu927

Kerryp08 wrote: »

Cool thank you so much guys I will keep up the running I'm aiming to run 30mins on the days I'm not at pole (I have downloaded the couch to 5k app to help with my running) I'm competing again in 4 weeks so im putting alot if hours into my pole at present but once that is finished i can work more on the running. I will watch my carbs and I will weigh the food instead of using cups etc. I will look into the starvation thing but not sure about it is seem abit contraversial but worth looking into thank you all so much

It isn’t controversial, it just doesn’t exist. And unless you have a medical reason to limit carbs you don’t have to watch your intake, provided you’re regularly hitting your fat and protein goals.

100_PROOF_

Starvation mode doesn't work the way most people think it does.
If you are not losing weight it is because you are not creating a calorie deficit.
Get yourself a food scale and learn how to weigh your foods and log accurately.
Create a calorie deficit and you'll lose weight.

100_PROOF_

mikehurley4000 wrote: »

Yep, food scale. Also make sure you’re not eating more then 500cal under your maintenance calorie intake. When I did this my weight loss plateaued because I forced my body into starvation mode, it’s hard to loose fat when your body’s fighting to not be starved. Watch that carb intake too!

This is not factual information.

Carbs do not cause people to not lose weight or gain weight.
A calorie surplus does.

Carbs aren't the enemy of weight loss, a calorie surplus is.

Starvation mode doesn't work like that.

Please provide us with research links to support your claims. These claims are not at all accurate and will only confuse new members even more. It's harmful to this community when inaccurate information is spread as it hurts newcomers who don't know any better yet.

AnvilHead

Kerryp08 wrote: »

Cool thank you so much guys I will keep up the running I'm aiming to run 30mins on the days I'm not at pole (I have downloaded the couch to 5k app to help with my running) I'm competing again in 4 weeks so im putting alot if hours into my pole at present but once that is finished i can work more on the running. I will watch my carbs and I will weigh the food instead of using cups etc. I will look into the starvation thing but not sure about it is seem abit contraversial but worth looking into thank you all so much

It's only "controversial" because poorly-informed people keep parroting it. It's one of those bad myths which just won't die. "Starvation mode", as it's commonly thrown around in the weight loss world, does not exist. Here's an informative read which explains it in detail: https://www.aworkoutroutine.com/starvation-mode/

NovusDies

Even if it weren't bogus I can't understand why anyone wanting a healthier tomorrow would ever consider something that is labelled "starvation mode".

Starvation is synonymous with malnourished.

Kerryp08

So I have weighed my food and so far it seems I have been over estimating the portions leaving me more calories for my dinner tonight. I have now included a hill run and a HITT training session into my training plan hoping to increase my fat burning exercise. I am not going to do the starvation thing as I do actually have a bowel condition that does effect my energy levels if I don't eat I probably should of mentioned it before but hay. I have run this morning and Il do a HITT session tonight and Il ensure I add a rest day in as I have just been advices from a trainer that I work with that some of my plato can be due to not resting. I am now adding a active rest day this will be the day a teach pole for 2 hours as it's not to strenuous on me and I will end with a nice long stretch and a total rest day with no exercise. I will continue with my measuring of food as I do totally agree that this very helpful. I will also continue with the running when I get a chance as it's a great stress reliever ontop of fat burning.

Thank you everyone

TavistockToad

Kerryp08 wrote: »

So I have weighed my food and so far it seems I have been over estimating the portions leaving me more calories for my dinner tonight. I have now included a hill run and a HITT training session into my training plan hoping to increase my fat burning exercise. I am not going to do the starvation thing as I do actually have a bowel condition that does effect my energy levels if I don't eat I probably should of mentioned it before but hay. I have run this morning and Il do a HITT session tonight and Il ensure I add a rest day in as I have just been advices from a trainer that I work with that some of my plato can be due to not resting. I am now adding a active rest day this will be the day a teach pole for 2 hours as it's not to strenuous on me and I will end with a nice long stretch and a total rest day with no exercise. I will continue with my measuring of food as I do totally agree that this very helpful. I will also continue with the running when I get a chance as it's a great stress reliever ontop of fat burning.

Thank you everyone

if the most you can run is for 20 minutes, i don't think there is much benefit to adding in hills/speed work.

you will get better at running by running more. slow down, walk when you need to, and slowly increase your running from time from 20 to 40 minutes. when you can run for 40 minutes, you will be able to do 20 a lot quicker.

Kerryp08

Ok I may not be able to run solid for along time but I I have been to classes and I have managed to stay with them so a 15min HITT won't be that bad it's not that I'm unfit I just can't ran for a long distance cos I've not been doing it long that distance will only get better with practice no??

fittocycle

It sounds like you lead a very active lifestyle. Do you eat back any of the calories you burn during your workouts? Also, I don't know what you eat each day but eating a cleaner diet (less process foods and sugar) and really help you shed some pounds. If you want to see more definition in your body, then I would suggest starting a weight training routine. You should see some results fairly quickly. Your weight won't become loose but you will lose weight. Sorry, it's a pet peeve of mine!

serindipte

fittocycle wrote: »

It sounds like you lead a very active lifestyle. Do you eat back any of the calories you burn during your workouts? Also, I don't know what you eat each day but eating a cleaner diet (less process foods and sugar) and really help you shed some pounds. If you want to see more definition in your body, then I would suggest starting a weight training routine. You should see some results fairly quickly. Your weight won't become loose but you will lose weight. Sorry, it's a pet peeve of mine!

If this adds to your deficit, then yes, it will help, but as long as you are staying within your calorie goal, it doesn't matter (for weight loss) if you eat all donuts or all kale.

extra_medium

fittocycle wrote: »

It sounds like you lead a very active lifestyle. Do you eat back any of the calories you burn during your workouts? Also, I don't know what you eat each day but eating a cleaner diet (less process foods and sugar) and really help you shed some pounds. If you want to see more definition in your body, then I would suggest starting a weight training routine. You should see some results fairly quickly. Your weight won't become loose but you will lose weight. Sorry, it's a pet peeve of mine!

"Clean eating," fewer processed foods and less sugar doesn't do anything for weight loss, the only thing that matters is a calorie deficit. Eat what keeps you satisfied and hitting your macros/calorie goals.

OP in addition to weighing food to make sure you're counting accurately, you might want to only eat back about half of the calories MFP estimates as your exercise burn and see how that goes. it's pretty notorious for over-estimating that part of the calories in/calories out equation.

extra_medium

NovusDies wrote: »

Even if it weren't bogus I can't understand why anyone wanting a healthier tomorrow would ever consider something that is labelled "starvation mode".

Starvation is synonymous with malnourished.

People don't bring up starvation mode around here as a weight loss technique to consider, they're saying that your body goes into this mode and defies the laws of physics to keep itself from losing weight when you don't eat enough calories. Sometimes you'll even see people claiming you can gain weight by not eating enough, which is an entire other level of nonsense.

Kerryp08

So a change of meds and a look into my diet and I'm loosing weight again. Gone from 10st.3 - 9st.10 in 3 days. It turns out the meds I was taking was the cause of my plato.