Seeking your advice

napilibay

Hi I have a question I wanted to ask your opinion on. I'm female,5'5",and lost 30# and reached 146lbs. I exercise with boxing 5x week for two years and burn 400-500 calories. . I had a body composition done that showed 30% body fat and recommended I lose 14#. I can't seem to lose weight any more,.. I eat around 1400 calories everyday and use fitness pal, and eat super clean. Yes I really do track and weigh everything. The only processed thing is a protein shake. I've played around with macros, low carb, tried exercising 6x week but my weight has increased with more exercise, ugh. Any suggestions? I really want to get my body fat % down and get rid of 10#. My bmr is 1430.

callsitlikeiseeit

youre eating more than you think you are or are burning less (and eating back more calories) than you think you are.

without seeing your diary, no one can really help beyond that.

the answer is usually in the chart.

Lounmoun

napilibay wrote: »

Hi I have a question I wanted to ask your opinion on. I'm female,5'5",and lost 30# and reached 146lbs. I exercise with boxing 5x week for two years and burn 400-500 calories. . I had a body composition done that showed 30% body fat and recommended I lose 14#. I can't seem to lose weight any more,.. I eat around 1400 calories everyday and use fitness pal, and eat super clean. Yes I really do track and weigh everything. The only processed thing is a protein shake. I've played around with macros, low carb, tried exercising 6x week but my weight has increased with more exercise, ugh. Any suggestions? I really want to get my body fat % down and get rid of 10#. My bmr is 1430.

How long has it been since you lost weight? When you say your weight has increased with exercise how much?
How long are you giving these changes to diet and exercise?

Pick something and stick with it a couple of months. If it is not changing then you can make adjustments to your calorie intake.

Make sure your logging of food and exercise is accurate though. Double check that the entries you use are correct as well as weighing foods.
This thread might have some ideas:
https://community.myfitnesspal.com/en/discussion/113609/relatively-light-people-trying-to-get-leaner/p1

Seffell

That happens to me regularly. I posted this today in another thread here. I'm attaching a picture of my weight data in Libra (in kgs). At the beginning of August last year I started regular strength training (more than 4 times a week) and stopped completely at the end of September. I was on a deficit the whole time but my lowest initial weight of 62.8kg only dropped 7 weeks later. All the defficit I made during the 7 weeks was accounted for in my loss in week 8 (I have spreadsheets with my data).

So maybe this is happening to you too.



I did not eat "clean" whatever you mean by that. I just ate normal food.

Seffell

To add to my post above:

This thing in the photo has happened three times to me since then. I'm currently going through a forth one. I know from experience my weight is going to drop eventually in a big whoosh. But it hasn't for 7 weeks yet again and it is very upsetting and annoying. So just hang in there.

kommodevaran

I really doubt that your body fat percent is 30, being so active and at a BMI of 24.3.

Any weightloss at this stage will be slow, and you will need patience and accuracy. But you will lose weight if you're in a consistent, real, calorie deficit, for long enough.

You can't be patient when you're worried and stressed and exhausted. You can't be accurate when your attention is all over the place.

Because of that, I think you have to let go of many unnecessary things. Don't think too much about these things:

How many calories you burn from exercise. If you do, be aware that MFP works by creating a calorie deficit from your NEAT, and that you're supposed to eat back exercise calories, and that exercise calories are often inflated, so if you eat them back, don't eat back more than 50% of them.

Your body fat%. Body fat measuring is notoriously inaccurate. Be wary if the test is done someplace where money can be earned from you thinking that you would need (more of) their services.

Eating clean, or worse, super clean. While a healthy diet is good for you, eating clean can mean so many things that it practically has no other function than to occupy your mind. A calorie deficit over time is what makes you lose weight.

Processed food. Most food has to be processed in some way to be edible. Even chewing is processing.

Jumping from one method to another. Do know that your weight will temporarily increase with more water retention from increased exercise, and low carb will reduce the amount of water your body carries. But if the total calorie intake/expenditure is the same, it has no impact on your fat stores.

Instead, focus on this:
Continue weighing everything, but also make sure that the database entries you use, are correct, and that you're weighing correctly and logging the amount you're actually eating. Checklist: Do you know about the tare function and the negative values? Do you use grams or ounces? Do you know the difference between volume and weight, and if you use ounces, do you know the difference between ounces and fluid ounces? Do you know what happens to the composition of a food when you cook it? Do you use the recipe builder?

Making your life more enjoyable. If you're exercising to lose weight, stop it. If you're eating food you don't like just to lose weight, stop it. If you're short on sleep, get more sleep.

Being patient. At your weight, you can lose up to 1/2 pound per week if you're really in a calorie deficit. A more enjoyable lifestyle makes it easier to be patient. If you hate your life, you will seek comfort anywhere, and food is great for temporary relief, and easy accessible too.

kommodevaran

A question to those who click "woo" - what does "woo" mean to you?