Doing everything right but not losing
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atasteofgrace
Posts: 15 Member
Hi there I've been doing this for about 3 weeks and am seeing no loss on the scale. I have been weighing my food on a scale and using a heart rate monitor for exercise calories. I usually eat them back or sometimes save them for a cheat meal. Your thoughts and insights would be great. I exercise 6x a week and log all my food. Thx again.
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Be more patient4
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Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/3 -
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quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
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atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
If you are certain you are creating a calorie deficit, yes.3 -
quiksylver296 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
If you are certain you are creating a calorie deficit, yes.
which may require weighing your food on a food scale, not just cups and weights listed on packaging.3 -
atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
From my own personal experience of losing the 20lbs I set out to drop, I started seeing results in my clothes first before it ever registered on the scale. I think it was roughly 4-5 weeks of trusting the process before I first saw the scale move, but it did and it will for you as well. Weight loss is a marathon, not a sprint.3 -
quiksylver296 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
If you are certain you are creating a calorie deficit, yes.
which may require weighing your food on a food scale, not just cups and weights listed on packaging.
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RunnerGrl1982 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
From my own personal experience of losing the 20lbs I set out to drop, I started seeing results in my clothes first before it ever registered on the scale. I think it was roughly 4-5 weeks of trusting the process before I first saw the scale move, but it did and it will for you as well. Weight loss is a marathon, not a sprint.
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quiksylver296 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
If you are certain you are creating a calorie deficit, yes.
Yes I'm certain I am weighing everything and using the heart rate monitor to calculate my burns. Speaking of which I'm going to do the Santa Monica Stairs now. So I hope it is all right and I lose soon! Thanks so much:)0 -
atasteofgrace wrote: »quiksylver296 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
If you are certain you are creating a calorie deficit, yes.
Yes I'm certain I am weighing everything and using the heart rate monitor to calculate my burns. Speaking of which I'm going to do the Santa Monica Stairs now. So I hope it is all right and I lose soon! Thanks so much:)
Just a thought - are you eating back all of your exercise calories?
You may try cutting it back to 50% if you don't see any loss soon.8 -
quiksylver296 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
If you are certain you are creating a calorie deficit, yes.
Yes I'm certain I am weighing everything and using the heart rate monitor to calculate my burns. Speaking of which I'm going to do the Santa Monica Stairs now. So I hope it is all right and I lose soon! Thanks so much:)
Just a thought - are you eating back all of your exercise calories?
You may try cutting it back to 50% if you don't see any loss soon.0 -
atasteofgrace wrote: »RunnerGrl1982 wrote: »atasteofgrace wrote: »quiksylver296 wrote: »Is the exercise new to you? New exercise causes the muscles to retain water to repair themselves. This water often masks any fat loss you've got going on.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
From my own personal experience of losing the 20lbs I set out to drop, I started seeing results in my clothes first before it ever registered on the scale. I think it was roughly 4-5 weeks of trusting the process before I first saw the scale move, but it did and it will for you as well. Weight loss is a marathon, not a sprint.
I did eat at deficit and exercise; however my exercise started out 3 days a week and ramped up to 5 eventually a couple months later. I averaged a loss of 3 pounds a month, which ended up being roughly .7lbs per week. My food deficit and exercise were split so I wouldn't have to drop my calorie intake too low and still fuel myself for my running (exercise of choice)
The scale didn't drop a lot in the beginning honestly for me, but I lost consistently over 6-7 months in order to achieve my goal. It worked out really well for me, but everyone will see results differently.2 -
atasteofgrace wrote: »TavistockToad wrote: »Be more patient
Weight loss isn't linear, and weight fluctuates day to day and week to week.
If you're in a calorie deficut then you'll lose weight over time.6 -
How much do you have to lose overall?
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Im not a weight loss expert, but I think that if you have not loss anything after 3 weeks then you need to adjust what you are eating.1
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Did you read all of the stickied posts?
https://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest
It takes 4-6 weeks to really identify progress. Don't get discouraged and realize you are making changes for the rest of your life, not just over a matter of days or weeks. Think marathon over sprint.
Checking your diary and you have a number of quick adds. Time to dig a bit deeper and get more accurate in weighing. Also noticed you ate a high sodium meal a few days ago and likely holding onto water. Usually after a high sodium meal or intense workout your body holds onto water. Give it 5-7 days and ensure you are hydrated.5 -
I feel the same. I feel like I’m not losing fast enough. So I just started using this app again to get an idea of my calorie intake so I know whether or not I’m in a deficit.0
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Your diary is open, which is great. You've only missed 1 day of the last 30, which is fantastic. I'm going to have to take it on trust that you're weighing everything, though. Too many 1 tortilla, 1 cup, and quick add calories for my advice to be of any use there. I assume you already know to weigh your tortillas and whatnot and your diary just doesn't reflect it for whatever reason. Personally, I think you can skip the trendy weight loss products, but it's your choice. It doesn't look like they have anything in them that might stall weight loss though (I was really only checking for creatine, which might at least explain a stall), so they're likely harmless.
In the long run, there are really only a few options.- I assume you've checked your scale and know whether the batteries are good, it needs to be calibrated each time, whether it registers weight changes even if they're small, etc. So many people don't know their scales well enough to calibrate them each time they're moved, so I just want to be sure.
- If you're using an HRM for your burns, then check that it's calibrated properly and that you know which exercises it is and isn't accurate for (for instance, you wouldn't use an HRM for strength training and it might be suspect with things like circuit training).
- Every time you change things, give your body a couple of weeks to catch up. Changing things up every week can play havoc with those scale fluctuations and mask weight loss
- Double-check your logging. I know we harp on it, but it really is the root of so many problems. I've seen people not counting juices, cooking oils, an entire can of PAM spray a day, not counting veggies, depending on the barcode scanner to be accurate, etc. who'd swear they're tracking everything. So we end up reiterating this one a lot.
- If you've done everything else, then it's either a doctor's visit to see what's wrong or lower your calories by 100 calories per week until you start losing again. The calculators work on averages and it's possible you're on the low end for whatever reason. I know it sucks when there's no concrete answer, but sometimes you just have to adjust and let your body do its thing.
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