I'm loosing just 1kg monthly
Katy2Survivor
Posts: 111 Member
I'm loosing just 1kg in whole month. I do calories deficit and I burn 500 calories at least if not more in gym. Is been like this for year.What I'm doing wrong ? #frustrated
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Replies
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How much do you weigh now and what's your goal weight? What's your height? What calorie deficit are you in on a daily basis and are you using a scale to measure and log this?
Difficult to help with no information provided...5 -
I weight 65 kg my goal is 52kg. I'm 157cm tall and I'm on 500 calorie deficit daily and yes I use scale to measure my weight. I workout 5 times a week. Some people say is because I'm gaining muscle mass but I just don't know
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How much weight do you have left to lose? A consistent half pound per week loss is nothing to sneeze at, especially if you are within 20-30 pounds of goal.9
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Your deficit just isn't as large as you think. How are you calculating your exercise calories and are you using a food scale to diligently log your food?
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Katy2Survivor wrote: »I weight 65 kg my goal is 52kg. I'm 157cm tall and I'm on 500 calorie deficit daily and yes I use scale to measure my weight. I workout 5 times a week. Some people say is because I'm gaining muscle mass but I just don't know
Generally when people ask if you are using a scale they are referring to a food scale. Often we guess at the quantities of food we are eating and therefore think we are eating less than we are. Weighing the food before consuming it will give you a more accurate calorie count. On the other end is the exercise calories being burned. Often people think they are burning more than they are. If you are logging both of those accurately then perhaps a visit to the doc is in order. It's easy to determine if you are losing fat and gaining muscle (although general consensus says you can't build muscle when in a deficit) just check if your clothes are getting looser. For example if your waist is smaller etc then you are probably losing fat.13 -
Katy2Survivor wrote: »I weight 65 kg my goal is 52kg. I'm 157cm tall and I'm on 500 calorie deficit daily and yes I use scale to measure my weight. I workout 5 times a week. Some people say is because I'm gaining muscle mass but I just don't know
Do you use scales to measure your food?
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Yes I use scale to measure my food. I have 13kg left to lose. I have a Garmin smart sport watch to measure calories lost in exercise.3
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Katy2Survivor wrote: »Yes I use scale to measure my food. I have 13kg left to lose. I have a Garmin smart sport watch to measure calories lost in exercise.
How mang calories are you eating per day?3 -
Have you recalculated your calories needed since you lost weight? Sometimes it is still counting your TDEE according to starting weight.6
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You have around 28lbs to lose, so a .5lb weekly loss is exactly where you have to be.Katy2Survivor wrote: »I weight 65 kg my goal is 52kg. I'm 157cm tall and I'm on 500 calorie deficit daily and yes I use scale to measure my weight. I workout 5 times a week. Some people say is because I'm gaining muscle mass but I just don't know
How do you know you’re at a 500cal deficit though? If you set your mfp to lose .5lbs (~.226 kilo) per week, how many calories does it give you? Has MFP set you at 1200?
Also the questions above: are you using a food scale and logging accurately? How are you measuring your exercise burns? Do you eat those calories back?
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Katy2Survivor wrote: »I'm loosing just 1kg in whole month. I do calories deficit and I burn 500 calories at least if not more in gym. Is been like this for year.What I'm doing wrong ? #frustrated
For how long? 1 kilo per month is very reasonable for most people who are not obese. You probably are not in a 500 calorie deficit due to normal logging inacuuracies, but still, it is a good pace. You will be at your goal in one year, which does not sound bad at all.6 -
cerise_noir wrote: »
You have around 28lbs to lose, so a .5lb weekly loss is exactly where you have to be.Katy2Survivor wrote: »I weight 65 kg my goal is 52kg. I'm 157cm tall and I'm on 500 calorie deficit daily and yes I use scale to measure my weight. I workout 5 times a week. Some people say is because I'm gaining muscle mass but I just don't know
How do you know you’re at a 500cal deficit though? If you set your mfp to lose .5lbs (~.226 kilo) per week, how many calories does it give you? Has MFP set you at 1200?
Also the questions above: are you using a food scale and logging accurately? How are you measuring your exercise burns? Do you eat those calories back?
Good point! I forgot about that. For example it will give you 1200 if you say you want to lose 2 pounds a week and maintenance is 1500. MFP never suggests less than 1200 for women and 1500 for men.4 -
I eat up to 1000 calories daily. But I do weight lifting so maybe that's it ? I'm gaining muscle ?24
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Katy2Survivor wrote: »I'm loosing just 1kg in whole month. I do calories deficit and I burn 500 calories at least if not more in gym. Is been like this for year.What I'm doing wrong ? #frustrated
For how long? 1 kilo per month is very reasonable for most people who are not obese. You probably are not in a 500 calorie deficit due to normal logging inacuuracies, but still, it is a good pace. You will be at your goal in one year, which does not sound bad at all.
Agreed. I think your rate of loss is fine considering your size.
Don't get caught up in the oft-repeated "one to two pounds a week is a good rate of loss" thing. One to two pounds is great but it's not reasonable/sustainable/doable for everybody. Smaller people often end up losing 1-2 pounds per month.1 -
I don’t think it’s possible to gain muscle on so little calories, sorry. There’s not enough fuel to gain muscle.Katy2Survivor wrote: »I eat up to 1000 calories daily. But I do weight lifting so maybe that's it ? I'm gaining muscle ?
Are you using a food scale though? Eyeballing/guessing portions, cups/spoons? We do need really know more about how you log your food.
Under-eating can put stress on the body causing fluid retention.
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Katy2Survivor wrote: »I eat up to 1000 calories daily. But I do weight lifting so maybe that's it ? I'm gaining muscle ?
why are you eating "up to 1000" calories per day?? that is not nearly enough for an adult! you are certainly not putting on muscle mass eating that little either. the good news/bad news is you are likely eating a lot more than you think you are - enough to be losing 1kg/month - but if you were truly eating 1000 calories/day the weight would be flying off (in an unhealthy manner).18 -
I eat mostly protein and if you look my picture you can see I gain muscle that is not problem....I thought becuse im loosing so Little I'm doing something wrong. So any advice to help me ? Or I should be happy I'm loosing something at least?17
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you will never put on muscle at a rate that outpaces fat loss though - that's the thing. and to grow muscle you need something to grow it from - a calorie surplus (not just protein). 1000 calories per day would not put you anywhere near a calorie surplus. you must have been eating more in the past (while lifting) to gain the muscle you have? as others have said, with only a little to lose 1kg/month isn't bad.11
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I would say if you are losing then congratulations to you. It's always slower as you get to the end of the weight loss trail. Although I lost over 100 pounds I'd still like to have dropped another 10 (though my BMI is normal now) and never was able to.
Lots of body builders are here on the other forums. They might be more helpful for tips.2 -
Katy2Survivor wrote: »I eat mostly protein and if you look my picture you can see I gain muscle that is not problem....I thought becuse im loosing so Little I'm doing something wrong. So any advice to help me ? Or I should be happy I'm loosing something at least?
As people have already advised you, you're losing at a healthy rate for what you have to lose. You aren't losing as fast as you were expecting to because you're likely not burning as much as you think or eating as little as you think or a combination of the two.
Your photo doesn't show anything of the sort, it shows that you may have maintained muscle but that doesn't necessarily mean you're gaining any, you will look more defined as you lose weight because you're losing fat that would have covered the muscle you already had.
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Katy2Survivor wrote: »I eat up to 1000 calories daily. But I do weight lifting so maybe that's it ? I'm gaining muscle ?
It is very common for people to make logging errors that cause them to be eating more than they think. If you were truly eating 1000 calories or less per day you would be losing a lot faster than 1 kg per month.
Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings so we can assist you in locating these errors.7 -
Thank you all ❤2
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Katy2Survivor wrote: »I eat up to 1000 calories daily. But I do weight lifting so maybe that's it ? I'm gaining muscle ?
If you were eating 1000 cals or less you would be losing weight...13 -
tinkerbellang83 wrote: »Katy2Survivor wrote: »I eat mostly protein and if you look my picture you can see I gain muscle that is not problem....I thought becuse im loosing so Little I'm doing something wrong. So any advice to help me ? Or I should be happy I'm loosing something at least?
As people have already advised you, you're losing at a healthy rate for what you have to lose. You aren't losing as fast as you were expecting to because you're likely not burning as much as you think or eating as little as you think or a combination of the two.
Your photo doesn't show anything of the sort, it shows that you may have maintained muscle but that doesn't necessarily mean you're gaining any, you will look more defined as you lose weight because you're losing fat that would have covered the muscle you already had.
Thank you for explaining to me.You make a lot of sense. I will reschedule my food calories and my workouts.3 -
Just want to re-iterate - you only have 28 pounds to lose. You will not be able to lose at a much higher rate. The calorie difference between what your body burns now to maintain your weight and the calories you will eat to lose is not large enough. You need your expectations to be more realistic.6
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Katy2Survivor wrote: »tinkerbellang83 wrote: »Katy2Survivor wrote: »I eat mostly protein and if you look my picture you can see I gain muscle that is not problem....I thought becuse im loosing so Little I'm doing something wrong. So any advice to help me ? Or I should be happy I'm loosing something at least?
As people have already advised you, you're losing at a healthy rate for what you have to lose. You aren't losing as fast as you were expecting to because you're likely not burning as much as you think or eating as little as you think or a combination of the two.
Your photo doesn't show anything of the sort, it shows that you may have maintained muscle but that doesn't necessarily mean you're gaining any, you will look more defined as you lose weight because you're losing fat that would have covered the muscle you already had.
Thank you for explaining to me.You make a lot of sense. I will reschedule my food calories and my workouts.
Why? You're losing at a great rate. It sounds like you're doing well in the gym. Keep on keeping on.6 -
Muscleflex79 wrote: »you will never put on muscle at a rate that outpaces fat loss though - that's the thing. and to grow muscle you need something to grow it from - a calorie surplus (not just protein). 1000 calories per day would not put you anywhere near a calorie surplus. you must have been eating more in the past (while lifting) to gain the muscle you have? as others have said, with only a little to lose 1kg/month isn't bad.
If you're eating less than 1000 calories a day, you're likely losing muscle because your body has to get fuel from somewhere and can only metabolize so much fat in a day. Gaining strength (improving the function of existing muscle tissue) is not the same thing as gaining additional muscle.6 -
Katy2Survivor wrote: »I eat up to 1000 calories daily. But I do weight lifting so maybe that's it ? I'm gaining muscle ?
You aren't eating 1000 calories. If you were, you would be really hungry and losing weight fast, and probably too fatigued to continue your workouts.
With 30 lbs to go, you should be aiming for 0.5lbs - 1 lb per week. So you are losing at a decent pace, although you could probably handle losing a little faster (closer to 1 lb per week). Check out this Most Helpful Post on logging:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
If you're willing to temporarily make your diary public, we might be able to help you figure out where you are missing calories.7 -
I don't think you're eating 1000 calories but it also doesn't matter if you think you are. What matters are results. Your results are good, which to me says you're eating enough to fuel your fitness and little enough to lose weight. If one of those change, raise or lower your calories. If you keep losing as you are now, don't change anything.10
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I'm only 5,4ft and I had 9 kgs to lose (currently down 1.5kg so 7.5kg left to go) and it's coming off VERY slowly because I don't have a lot to lose.1
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