Not losing weight - please help!
xDramaQueen995x
Posts: 48 Member
Hi, I’m 23 years old, currently 94 kg. I started my weight loss journey in 2016 at 120 kg! I’m wanting to get down to 80 and then see how I progress 
I’m 5’4, I have around 1400-1500 calories a day.
I also exercise every night. I do two miles on my treadmill along with boxing on my punch bag. I’m desperate to lose weight. It just isn’t budging. One fact I can think of is that I absolutely don’t drink enough water. I’m trying to drink more though and hopefully this will help, I’m not sure if it has an effect on weight loss? I’ve read varying things! I have been stuck at this weight since last year really, fluctuating a few lbs here and there. I did get down to 88 kg last June but ended up gaining to over eating on holiday etc
. I’ve been maintaining but I really want to lose the remaining lbs! I’ll take any advice onboard.
Thank you
I’m 5’4, I have around 1400-1500 calories a day.I also exercise every night. I do two miles on my treadmill along with boxing on my punch bag. I’m desperate to lose weight. It just isn’t budging. One fact I can think of is that I absolutely don’t drink enough water. I’m trying to drink more though and hopefully this will help, I’m not sure if it has an effect on weight loss? I’ve read varying things! I have been stuck at this weight since last year really, fluctuating a few lbs here and there. I did get down to 88 kg last June but ended up gaining to over eating on holiday etc
. I’ve been maintaining but I really want to lose the remaining lbs! I’ll take any advice onboard.Thank you
3
Replies
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If you aren't drinking enough water than you will retain water adding to your weight.
Are you weighing your food? Are your portions correct for what you are logging?
I would like to see your food diary.4 -
Do you use a food scale to weigh everything, and log religiously, no skipping, cheating, or forgetting? Start there.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p19 -
quiksylver296 wrote: »Do you use a food scale to weigh everything, and log religiously, no skipping, cheating, or forgetting? Start there.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
I don’t use a scale actually! I’m going to start doing this. When I lost the weight initially I had never used one either, I just can’t think what’s changed minus maybe my water intake. I have been a bit bad lately with having some chocolate but I’ve fit it in to my daily cals etc. I’m going to try and cut back. I usually have a small Reeses cup which is around 35 cals and a handful of m&ms but it’s not a regular occurrence! I have heard to eat more cals too but I honestly don’t know my TDEE is around 2200 I think. 2 -
If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY 9 -
xDramaQueen995x wrote: »quiksylver296 wrote: »Do you use a food scale to weigh everything, and log religiously, no skipping, cheating, or forgetting? Start there.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
I don’t use a scale actually! I’m going to start doing this. When I lost the weight initially I had never used one either, I just can’t think what’s changed minus maybe my water intake. I have been a bit bad lately with having some chocolate but I’ve fit it in to my daily cals etc. I’m going to try and cut back. I usually have a small Reeses cup which is around 35 cals and a handful of m&ms but it’s not a regular occurrence! I have heard to eat more cals too but I honestly don’t know my TDEE is around 2200 I think.
Start with the scale and see what you find out.7 -
The scale will save your life and open your eyes.6
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quiksylver296 wrote: »xDramaQueen995x wrote: »quiksylver296 wrote: »Do you use a food scale to weigh everything, and log religiously, no skipping, cheating, or forgetting? Start there.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
I don’t use a scale actually! I’m going to start doing this. When I lost the weight initially I had never used one either, I just can’t think what’s changed minus maybe my water intake. I have been a bit bad lately with having some chocolate but I’ve fit it in to my daily cals etc. I’m going to try and cut back. I usually have a small Reeses cup which is around 35 cals and a handful of m&ms but it’s not a regular occurrence! I have heard to eat more cals too but I honestly don’t know my TDEE is around 2200 I think.
Start with the scale and see what you find out.
^ and report back please.3 -
RunForPizza88 wrote: »If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY
Thank you so much for not judging, I feel I do snack a lot from looking back at my diary! I do struggle to make up the calories that MFP gives me how much do you think I should be eating a day? I keep getting really high numbers from online calculators and I just don’t know! I really want to lose weight again so I’m open to anything! I’ll order one right now! I still live at home so it can be quite tricky, I usually have what my parents have but I’m gonna be making some changes. I need to start losing again! I’m so unhappy:( x 2 -
Water drinking tip: Use a straw! It seriously makes a huge difference, I don’t know why but it does!
Also, definitely get a scale! It will make a huge difference. It’s a little annoying to use at first but once it becomes habit it’s no big deal and you really know what you are eating so you are more in control.1 -
xDramaQueen995x wrote: »RunForPizza88 wrote: »If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY
Thank you so much for not judging, I feel I do snack a lot from looking back at my diary! I do struggle to make up the calories that MFP gives me how much do you think I should be eating a day? I keep getting really high numbers from online calculators and I just don’t know! I really want to lose weight again so I’m open to anything! I’ll order one right now! I still live at home so it can be quite tricky, I usually have what my parents have but I’m gonna be making some changes. I need to start losing again! I’m so unhappy:( x
How many calories did this website tell you to eat when you did the set-up?0 -
quiksylver296 wrote: »xDramaQueen995x wrote: »RunForPizza88 wrote: »If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY
Thank you so much for not judging, I feel I do snack a lot from looking back at my diary! I do struggle to make up the calories that MFP gives me how much do you think I should be eating a day? I keep getting really high numbers from online calculators and I just don’t know! I really want to lose weight again so I’m open to anything! I’ll order one right now! I still live at home so it can be quite tricky, I usually have what my parents have but I’m gonna be making some changes. I need to start losing again! I’m so unhappy:( x
How many calories did this website tell you to eat when you did the set-up?
I started at 1200 a day when I first joined MFP and original lost weight. I’ve opened my diary now and I just looked back to 2016! The calculators online are saying 2,353 to lose one a week and 1,853 to lose two a week!0 -
xDramaQueen995x wrote: »quiksylver296 wrote: »xDramaQueen995x wrote: »RunForPizza88 wrote: »If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY
Thank you so much for not judging, I feel I do snack a lot from looking back at my diary! I do struggle to make up the calories that MFP gives me how much do you think I should be eating a day? I keep getting really high numbers from online calculators and I just don’t know! I really want to lose weight again so I’m open to anything! I’ll order one right now! I still live at home so it can be quite tricky, I usually have what my parents have but I’m gonna be making some changes. I need to start losing again! I’m so unhappy:( x
How many calories did this website tell you to eat when you did the set-up?
I started at 1200 a day when I first joined MFP and original lost weight. I’ve opened my diary now and I just looked back to 2016! The calculators online are saying 2,353 to lose one a week and 1,853 to lose two a week!
I'm confused. What is your age/height/weight/activity level? Are those things different than 2012 (age obviously
)? 0 -
Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
Food scale will probably be a massive eye opener, there's no need to wait to order one online, you can pick them up in most supermarkets that sell kitchen bits and bobs.
7 -
quiksylver296 wrote: »xDramaQueen995x wrote: »quiksylver296 wrote: »xDramaQueen995x wrote: »RunForPizza88 wrote: »If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY
Thank you so much for not judging, I feel I do snack a lot from looking back at my diary! I do struggle to make up the calories that MFP gives me how much do you think I should be eating a day? I keep getting really high numbers from online calculators and I just don’t know! I really want to lose weight again so I’m open to anything! I’ll order one right now! I still live at home so it can be quite tricky, I usually have what my parents have but I’m gonna be making some changes. I need to start losing again! I’m so unhappy:( x
How many calories did this website tell you to eat when you did the set-up?
I started at 1200 a day when I first joined MFP and original lost weight. I’ve opened my diary now and I just looked back to 2016! The calculators online are saying 2,353 to lose one a week and 1,853 to lose two a week!
I'm confused. What is your age/height/weight/activity level? Are those things different than 2012 (age obviously )?
I’m 23, 5’4, I exercise every day! My Apple Watch says I burn around 500 cal a day so I’d say I’m quite active! I put moderate on the calculator!x1 -
xDramaQueen995x wrote: »quiksylver296 wrote: »xDramaQueen995x wrote: »quiksylver296 wrote: »xDramaQueen995x wrote: »RunForPizza88 wrote: »If you havent lost weight in a year then you are eating more than you think, simple. Dont worry, im not judging, i too was ‘on a diet’ for a year and got nowhere...i wasnt being honest with myself.
If you arent weighing your food then there is no possible way you could know that you are eating 1400 cals. You are eating much more than you think. Im half your weight and if i tried to live on 1400 a day i think id be tearing down the walls by day 2....
With your stats your BMR is gonna be more than 1400 and that is a minimum just to keep you alive if you were in a coma or in bed all day. So i hope you see what im getting at, if you were eating 1400 a day the weight would be flying off, and probably some hair and bone density loss to go with it from under fueling your body.
Drinking water has nothing to do with it so forget about that. You need to eat less than you burn, it’s as straight forward as that and you can eat whatever foods you like.
Good luck
PS. Get on amazon and order a digital scale and start weighing all your food TODAY
Thank you so much for not judging, I feel I do snack a lot from looking back at my diary! I do struggle to make up the calories that MFP gives me how much do you think I should be eating a day? I keep getting really high numbers from online calculators and I just don’t know! I really want to lose weight again so I’m open to anything! I’ll order one right now! I still live at home so it can be quite tricky, I usually have what my parents have but I’m gonna be making some changes. I need to start losing again! I’m so unhappy:( x
How many calories did this website tell you to eat when you did the set-up?
I started at 1200 a day when I first joined MFP and original lost weight. I’ve opened my diary now and I just looked back to 2016! The calculators online are saying 2,353 to lose one a week and 1,853 to lose two a week!
I'm confused. What is your age/height/weight/activity level? Are those things different than 2012 (age obviously )?
I’m 23, 5’4, I exercise every day! My Apple Watch says I burn around 500 cal a day so I’d say I’m quite active! I put moderate on the calculator!x
Are you including your exercise in that? MFP is asking for your activity level *outside* of intentional exercise.1 -
tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
7 -
quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
This is a great place to start.
I loved the fact that you took the scale advice as "not judging". You're already well ahead in your progress from other folks who are "doing everything right, but not losing weight". I would bet that for 80% or more of those that have had measureable success here, the food scale was the single biggest factor. It was for me. It is also the greatest tool you can have for maintenance too (and for gaining weight if you want to do that). It'll be your most valuable tool if you make it a habit. That habit will serve you long past your weight loss phase.3 -
quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
Thankyou so much for all your help, both of you!:) so should I eat 1917 then? I’m so bad at this, what kind of things would I be able to eat to make it up to that amount? At the moment I skip breakfast occasionally.0 -
xDramaQueen995x wrote: »quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
Thankyou so much for all your help, both of you!:) so should I eat 1917 then? I’m so bad at this, what kind of things would I be able to eat to make it up to that amount? At the moment I skip breakfast occasionally.
Anything you like. If it's difficult then don't use typical "diet" foods like fat free or sugar free. So you're getting more calories without adding a lot of food.1 -
xDramaQueen995x wrote: »quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
Thankyou so much for all your help, both of you!:) so should I eat 1917 then? I’m so bad at this, what kind of things would I be able to eat to make it up to that amount? At the moment I skip breakfast occasionally.
Those numbers look good to me. But........they only work if the estimates are accurate. The amount you burn should be fairly close +/- 150 or so calories for 90% of the population.
If you plan to eat 1900 calories, you need to ensure that your measurements (i.e. what you weigh on your food scale and input into your diary) are accurate. It would be the same if you arrived at your numbers using the NEAT method through MFP - if you were choosing the same deficit. If you have trouble, I would always make the assumption that the target estimates are right and your tracking would need troubleshooting.
For example, when I started, I used the TDEE minus deficit method - which is the one @quiksylver296 shows above. I had to tighten up my logging at times to see the results. But it always works if you are accurate. Once I got into a groove, the scale just helped me make sure I was on track. I've been in maintenance for the past 6 months and I still use the food scale every chance I can.
If I had to choose between owning a bathroom scale or a food scale, I would choose the food scale every single time. Far more valuable.5 -
xDramaQueen995x wrote: »quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
Thankyou so much for all your help, both of you!:) so should I eat 1917 then? I’m so bad at this, what kind of things would I be able to eat to make it up to that amount? At the moment I skip breakfast occasionally.
Whatever you like to eat! I skip breakfast, too. Well, I don't really skip it, I just push it back to about 9:30, even though I'm up at 3:45.
Try to get enough protein. That takes some trial and error to get in the habit.
3 -
quiksylver296 wrote: »xDramaQueen995x wrote: »quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
Thankyou so much for all your help, both of you!:) so should I eat 1917 then? I’m so bad at this, what kind of things would I be able to eat to make it up to that amount? At the moment I skip breakfast occasionally.
Whatever you like to eat! I skip breakfast, too. Well, I don't really skip it, I just push it back to about 9:30, even though I'm up at 3:45.
Try to get enough protein. That takes some trial and error to get in the habit.
I don't know how you do that! I'm up at 4:00 (okay, okay....4:09
), have a 250-300 calorie smoothie before my workout that's mostly powerlifting and am STILL about to chew my arm off by the time I get to my office around 7:30! Like, I try not to chat with people on my way in because it's embarrassing when my stomach growls!
Just goes to show how different we all are when it comes to meal timing....4 -
xDramaQueen995x wrote: »quiksylver296 wrote: »tinkerbellang83 wrote: »Online calculators are usually TDEE calculation which include your exercise, MFP uses NEAT calculation to give you your daily burn not including intentional exercise.
That is important piece of data^^
Using scoobyworkshop, your BMR (the amount of calories you would need to maintain your weight if you were in a coma) is approximately 1742.
To maintain your current weight with your current activity (TDEE), you need approximately 2396 calories.
TDEE - 20% is approximately 1917 calories. Start there. After 4-6 weeks, if you are losing too quickly, eat more. If you are losing too slowly, eat less.
Thankyou so much for all your help, both of you!:) so should I eat 1917 then? I’m so bad at this, what kind of things would I be able to eat to make it up to that amount? At the moment I skip breakfast occasionally.
If you're feeling full but need to add calories, some easy ways to do that are higher-fat items (nuts, nut butter, avocados, full-fat dairy products instead of reduced fat, olive oil for cooking or on salads, etc.). These add calories with little volume.
Once you've gotten enough protein, enough fats, and lots of nice veggies/fruits for micronutrients and fiber, there's nothing wrong with having some less nutrient-dense treat foods that fit in your calorie goal. You don't really get bonus points for extra nutrition, once you fill your needs - not that there's anything wrong with adding nutrient-dense foods, either.
You can skip breakfast, or not, as you prefer. What matters for weight loss is your calorie intake (though good nutrition is important for health, of course). Meal timing is pretty much irrelevant, other than as it affects your satiation and ability to stick with your calorie goal. Elite athletes may manipulate intake timing to squeeze out that last 0.5% better athletic performance, but for us regular folks, meal timing is all about practicality, satiation, and enjoyment.3 -
Thank you so so much everyone, this has helped me so much and I will definitely report back! 2
-
Weighed in, I have lost 1.5 lbs! YAY! I’ve been eating 1,500-1,600 and doing 500 cal exercise per day, so that seems to be working! Also had a cheat meal at the weekend 6
-
xDramaQueen995x wrote: »Weighed in, I have lost 1.5 lbs! YAY! I’ve been eating 1,500-1,600 and doing 500 cal exercise per day, so that seems to be working! Also had a cheat meal at the weekend
Yay! Thanks for letting us know - it's always fun to learn how things are turning out, especially when the news is positive.2
This discussion has been closed.
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