Help! First week and no weight loss!

kimgab1

I started my diet and exercise plan last week. I am doing 1200 calories and going to the gym 5 days a week doing 45 minutes cardio and 45 weights. I have not lost one LB!!
Whats going on? I keep track of everything i eat and dont cheat either. I need help. Why havent i lost a lb?

quiksylver296

The new exercise is causing your muscles to retain water to repair themselves. The water weight is masking the fat loss. Keep at it. You'll get there.

hesn92

don't let that derail you. Your weight loss is just hiding behind water retention. You won't see a loss every week, that's normal.

amgreenwell

There are so many reasons. One week is not enough time. I wish I had the chart that basically says, slow down, take your time and remember you'll lose weight as long as you eat a deficit consistently. You should be weighing and measuring everything as well as using a heart rate monitor for calorie burn. Those are two of the most effective ways to make sure your logging is accurate. Other than that, just remember it takes time. some can lose 5 lbs in first week, it's mostly water weight and if they've cut out some major group then it can be affected by that. You'll get there.

Seffell

quiksylver296 wrote: »

The new exercise is causing your muscles to retain water to repair themselves. The water weight is masking the fat loss. Keep at it. You'll get there.

^This. I promise. Just keep doing it.

tinkerbellang83

Whilst you've not gained, below explains why you might not be seeing a loss.

PATIENCE grasshopper!

JorrunFulhelm

take your time, this is a marathon not a sprint-so to speak! True, sustainable weight loss happens slowly over time. There is no 1 week or even 1 month magic cure! Log accurately, get enough sleep and water, make better habits and it will show!

NovusDies

This would be a good time to learn the various ins and outs of weight loss. I suggest reading any of these that apply to you:

https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads

I can't promise that understanding the process will always eliminate frustration but knowing what is going on should help especially when your scale is being uncooperative which is going to happen a good deal of the time.

It is very important that you didn't choose 1200 calories because you heard that was a good number to lose weight. You should put your information into MFP and eat the number of calories it recommends + at least half of your exercise calories (to begin).

try2again

NovusDies wrote: »

It is very important that you didn't choose 1200 calories because you heard that was a good number to lose weight. You should put your information into MFP and eat the number of calories it recommends + at least half of your exercise calories (to begin).

And that you not choose a 2 lbs/week goal with something like 40 lbs to lose.

CSARdiver

OP - slow down and take stock of what matters and what doesn't. One week is not enough for any assessment, so be patient. Re-assess the changes you've made and ensure these are sustainable for your lifetime, not just a few weeks.

How much do you have to lose?

@quiksylver296 is dead on here. I finished back to back Spartan races earlier this year followed by some salty meals and ended up 10 lbs heavier due to water and glycogen weight. 16oz water weighs ~ 1lb and we are ~55% water. You're concerned with fat loss, so hydrate and wait 5-7 days and then weigh yourself again. Note the same thing happens with hormonal shifts, TOM, etc. so don't let discouraged in these moments.

There is no measurable difference between 45 mins cardio and splitting this up to 2 sessions of 23 mins.

cgibson522

I didn't see any results until about day 9 of using MFP and even had a day where I gained 2lbs. After about 9-10 days I saw a 2.5 lb drop which I sustained for several days to show actual weight loss. Even by eating at a calorie deficit, it can take a week + to burn 3500 calories. Those results won't happen over night!

Zedeff

Usually takes me 9-12 days to see scale results on a cut. Just be persistent and know that you’re doing the right thing.

kshama2001

My scale went up seven pounds when I started lifting weights again. Water retention.

How many pounds do you want to lose? Is 1200 actually an appropriate calorie goal for you? Unless you are very very short, it's lower than you need to go, and under eating can lead to binging.

https://www.aworkoutroutine.com/1200-calorie-diet/

successgal1

I haven't seen any results in a month.

rfreitas1848

I've found that, for me at least, the best measurement of progress is how my clothes fit. I used to look at the scale but found that 90% of the time, it just disappointed me and killed my motivation - for the same reasons everyone stated. Good luck!

TrishSeren

I didn't see any movement for an entire month. Sometimes nothing happens for 2 weeks.

Stick to the process and it will work. Also, 1,200 calories is too low for most people, I'm 5'4 and eat more like 1,500 calories. Make sure you eat back the exercise calories!