Did 1500 calories for a month and didn't lose a single pound (need help losing)
soodthedood
Posts: 9 Member
Hello! This is my first ever time posting here so please forgive me if I mess anything up. I tried doing 1500 calories for a month and stayed at my current weight which is 193 as a 5 foot 8 male. 1500 calories is a caloric deficit for me and in theory I should have lost some weight (I was not exercising at this time). My friends have suggested to me to keep 1500 cals if I want and to do 30 min of cardio everyday (treadmill is easiest for me as I have one in my basement) and that would help do the trick. I have been doing this averaging about 260 cals burned every session. I am also now doing 16-8 intermittent fasting also eating at 12pm-8pm. Would this be the kicker or am I just being too impatient?
10
Replies
-
Get a digital food scale and weigh everything. You are probably eating more calories than you think you are. Yes cardio will help burn calories. Intermittent fasting has no weight loss benefits (its all calories in vs. calories burned) but many find it an effective eating strategy to help stay in a calorie deficit.32
-
I usually eat at my campus so it would be extremely difficult for me to bring it back home and weigh.Get a digital food scale and weigh everything. You are probably eating more calories than you think you are. Yes cardio will help burn calories. Intermittent fasting has no weight loss benefits (its all calories in vs. calories burned) but many find it an effective eating strategy to help stay in a calorie deficit.1
-
Your'e eating campus food? How are you counting your calories?
At your weight and activity level, the issue is almost certainly that you are drastically miscounting. If you're eating in the university dining halls and trying to use random entries from the food database to "sort of match" what you think you see in what they serve you, you're missing a lot of the calories that food service adds: Increased portion size over standard portions, added fats and sauces, etc.
Even if you weighed your food, you have to have *that* restaurant/takeout/dining hall recipe to know what its supposed to contain. The same dish from two different food providers can vary a LOT.24 -
The issue is that you're under counting which makes a ton of sense to me given that you're primarily eating food on campus. Given that you're not really in a position to easily weigh your food, there are two suggestions that I have.
1. ask your university if there is nutrition information for the food that is served in their cafeteria(s). 2. realize that you're grossly underestimating how many calories you're eating and change your calorie goal while keeping the type of entries you use the same.
The third logical option is, if you're living in a house with a fridge, stove, and an oven - cook for yourself. Given that you have a basement I'm assuming you're living in a house. It will potentially end up being cheaper than eating on campus (unless you're on a meal plan that you can't cancel).10 -
I agree that if you are eating at your school cafeteria, undercounting is likely a culprit. It's likely they cook with a lot of oils, butter, and other additives that enhance flavor but rack up the calories. There's a reason they call it the "freshman 15".
Cooking for yourself is the best option, but if you are limited from doing that, try to eat more of the straightforward food at your cafeteria. Fruits, hardboiled eggs, salads, self serve deli, cereal, etc. Things that are simpler usually have less of a chance of being filled with surprise calories.
11 -
Exactly. And I have definitely been in dorm situations where that either hasn't been possible because of the lack of kitchen appliances or because the grocery store was a bit too far for weekly grocery trips (no one had a car, I didn't have a bike, and there was no public transportation), but if it's an option logistically, then it's totally worth it.0 -
That’s entirely too low to drop right from the start. Were you not starving!?25
-
You're eating more than you think9
-
NaturalGainsRecned wrote: »That’s entirely too low to drop right from the start. Were you not starving!?
Say what? You don't maintain weight from eating too low for 4 weeks.20 -
If you've maintained your weight and you're finding it difficult to log accurately, besides the good advice you've received above about obtaining the nutrition information and cooking for yourself. Your TDEE at your stats will be around 2200 without any exercise, which means that's about what you're eating.
Try making some small changes to what you're eating:- cut down on any snacks
- avoid drinking your calories
- be mindful of condiments/dressings
- choose smaller portions of calorie dense foods
- bigger portions of the lower calorie stuff
- choose leaner meats
If anything you can look back over your diary from the last month and see where you can trim a couple of hundred calories and look at increasing your NEAT (Non Exercise Activity Thermogenesis):- Taking stairs rather than escalators/elevators.
- Spending less time sat down
- If you're a driver, park further away
- If you're using public transport, disembark one stop early
11 -
tinkerbellang83 wrote: »NaturalGainsRecned wrote: »That’s entirely too low to drop right from the start. Were you not starving!?
Say what? You don't maintain weight from eating too low for 4 weeks.
lol 🙄21 -
soodthedood wrote: »I usually eat at my campus so it would be extremely difficult for me to bring it back home and weigh.Get a digital food scale and weigh everything. You are probably eating more calories than you think you are. Yes cardio will help burn calories. Intermittent fasting has no weight loss benefits (its all calories in vs. calories burned) but many find it an effective eating strategy to help stay in a calorie deficit.
They have some quite small scales. Pack one in your bag and bring it with you to campus. People may think you're crazy, but it'll be worth it in the long run.
0 -
NaturalGainsRecned wrote: »tinkerbellang83 wrote: »NaturalGainsRecned wrote: »That’s entirely too low to drop right from the start. Were you not starving!?
Say what? You don't maintain weight from eating too low for 4 weeks.
lol 🙄
🤣2 -
Hello everyone sorry for the late reply! I actually do not eat in the halls but in the restaurants outside such as subway or Panda Express so my calorie count is accurate with MFP or their site which is how I know I am not over counting6
-
eating at restaurants in student center such as Panda Express or subwayYour'e eating campus food? How are you counting your calories?
At your weight and activity level, the issue is almost certainly that you are drastically miscounting. If you're eating in the university dining halls and trying to use random entries from the food database to "sort of match" what you think you see in what they serve you, you're missing a lot of the calories that food service adds: Increased portion size over standard portions, added fats and sauces, etc.
Even if you weighed your food, you have to have *that* restaurant/takeout/dining hall recipe to know what its supposed to contain. The same dish from two different food providers can vary a LOT.2 -
the problem is I'm not eating at my cafeteria anymore (was last year but that is long gone) so I know my calorie count is accurate due to the websites nutritional info such as Panda Express and Subway.I agree that if you are eating at your school cafeteria, undercounting is likely a culprit. It's likely they cook with a lot of oils, butter, and other additives that enhance flavor but rack up the calories. There's a reason they call it the "freshman 15".
Cooking for yourself is the best option, but if you are limited from doing that, try to eat more of the straightforward food at your cafeteria. Fruits, hardboiled eggs, salads, self serve deli, cereal, etc. Things that are simpler usually have less of a chance of being filled with surprise calories.4 -
would this still apply if I am eating food at restaurants such as Panda Express and Subway where I am getting the nutritional info right off their site and feeding it into MFP?The issue is that you're under counting which makes a ton of sense to me given that you're primarily eating food on campus. Given that you're not really in a position to easily weigh your food, there are two suggestions that I have.
1. ask your university if there is nutrition information for the food that is served in their cafeteria(s). 2. realize that you're grossly underestimating how many calories you're eating and change your calorie goal while keeping the type of entries you use the same.
The third logical option is, if you're living in a house with a fridge, stove, and an oven - cook for yourself. Given that you have a basement I'm assuming you're living in a house. It will potentially end up being cheaper than eating on campus (unless you're on a meal plan that you can't cancel).2 -
soodthedood wrote: »the problem is I'm not eating at my cafeteria anymore (was last year but that is long gone) so I know my calorie count is accurate due to the websites nutritional info such as Panda Express and Subway.I agree that if you are eating at your school cafeteria, undercounting is likely a culprit. It's likely they cook with a lot of oils, butter, and other additives that enhance flavor but rack up the calories. There's a reason they call it the "freshman 15".
Cooking for yourself is the best option, but if you are limited from doing that, try to eat more of the straightforward food at your cafeteria. Fruits, hardboiled eggs, salads, self serve deli, cereal, etc. Things that are simpler usually have less of a chance of being filled with surprise calories.
You think the staff that work in Panda and Subway are accurately measuring out portions to the calorific content on the website in every store?18 -
soodthedood wrote: »Hello everyone sorry for the late reply! I actually do not eat in the halls but in the restaurants outside such as subway or Panda Express so my calorie count is accurate with MFP or their site which is how I know I am not over counting
The calorie counts at restaurants are based on an "ideal serving" that often bears no resemblance to what you actually get. Especially with subway, where each sandwich is built to order (and I've never been to Panda Express, but they do that too, right?)
The person making your sandwich can add hundreds of calories with the flick of the wrist.
And when you look up that sandwich, what entry are you picking? Because the database is full of presonalized entries, by people whose standard set of condiments is very different from yours. That "Subway, 6" turkey" in the database may have no cheese, no mayo, no oil -- so when you nod to the guy behind the counter and say "YES!" to the ranch dressing -- you have created a different sandwich from the one you're logging.
Are you really eating 3 meals a day at restaurants? How are you choosing your database entries?
Are you logging every single snack and beverage (including coffee drinks?)8 -
Also, adding cheese, creamy dressings, soy and duck sauce all add calories. I remember when I realized I could drop almost 100 calories from a whopper jr. just by holding the mayo. Life altering!6
-
Get a digital food scale and weigh everything. You are probably eating more calories than you think you are. Yes cardio will help burn calories. Intermittent fasting has no weight loss benefits (its all calories in vs. calories burned) but many find it an effective eating strategy to help stay in a calorie deficit.
This. If you do not weight your food, you will most likely overeat. And it is really easy to overeat.
5 -
Do you want to open your diary so we can get an idea of where the logging might be going wrong?6
-
I'm gonna add to the choir and guess that you have definitely being undercounting your calories. A male eating at 1500 cal a day would be feeling FAMISHED, definitely not eating 3 meals a day at fast food type of place. A burger with small fries will take you to at least 1000 cal in most cases, an egg and cheese roll will usually go to at least 500 cal... not to mention any drinks etc. I'd try to cook/pack your breakfast and lunch for a couple of weeks and see if you start seeing results, that could motivate you to stick to your own food rather than reverting to catered options.3
-
Another vote for undercounting. It's not a probably; it's a definite. Even though you're trying to be accurate, websites only give an estimate based on portions as others have said. If you're truly eating at restaurants that much, start logging your servings as 1.25 instead of 1 to account for those calorie variants. If you still aren't losing weight, start logging them as 1.5 portions, etc.6
-
Also would like to add that most of the calorie counts at subway are 6in, wheat(possibly white, I can't remember), no cheese, lettuce and tomato. All the extras(mayo, oil, etc) aren't included in the calorie count, especially when you're using their "fresh fit" menu (if they're still calling it that) where they give you the calories. If you add bacon or avocado, expect the calories to be 80-160 higher depending on the size.soodthedood wrote: »Hello everyone sorry for the late reply! I actually do not eat in the halls but in the restaurants outside such as subway or Panda Express so my calorie count is accurate with MFP or their site which is how I know I am not over counting
The calorie counts at restaurants are based on an "ideal serving" that often bears no resemblance to what you actually get. Especially with subway, where each sandwich is built to order (and I've never been to Panda Express, but they do that too, right?)
The person making your sandwich can add hundreds of calories with the flick of the wrist.
And when you look up that sandwich, what entry are you picking? Because the database is full of presonalized entries, by people whose standard set of condiments is very different from yours. That "Subway, 6" turkey" in the database may have no cheese, no mayo, no oil -- so when you nod to the guy behind the counter and say "YES!" to the ranch dressing -- you have created a different sandwich from the one you're logging.
Are you really eating 3 meals a day at restaurants? How are you choosing your database entries?
Are you logging every single snack and beverage (including coffee drinks?)
Their wraps run around 300 or more, if you sub that thinking it is better/low-cal. Flatbreads are also higher calorie than the baked breads.
And the same goes for their salads, it doesn't add in cheese or any of the dressing you may add(meat+veggie only).
+1 to logging beverages! I used to have a once (sometimes more) a week large iced coffee that I found out ran 240-300 calories depending on how I had it made. It is way too easy to drink your calories away!3 -
actually more like one meal a day at restaurants and then a protein bar at home. Don't drink coffee or soda only water.soodthedood wrote: »Hello everyone sorry for the late reply! I actually do not eat in the halls but in the restaurants outside such as subway or Panda Express so my calorie count is accurate with MFP or their site which is how I know I am not over counting
The calorie counts at restaurants are based on an "ideal serving" that often bears no resemblance to what you actually get. Especially with subway, where each sandwich is built to order (and I've never been to Panda Express, but they do that too, right?)
The person making your sandwich can add hundreds of calories with the flick of the wrist.
And when you look up that sandwich, what entry are you picking? Because the database is full of presonalized entries, by people whose standard set of condiments is very different from yours. That "Subway, 6" turkey" in the database may have no cheese, no mayo, no oil -- so when you nod to the guy behind the counter and say "YES!" to the ranch dressing -- you have created a different sandwich from the one you're logging.
Are you really eating 3 meals a day at restaurants? How are you choosing your database entries?
Are you logging every single snack and beverage (including coffee drinks?)2 -
Try not to get too frustrated. I understand the frustration. You're trying to lose. You're committed. You're logging your meals and the *kitten* scale won't move. There must be a problem... I get it. Here's the thing - don't over complicate the solution.
As others have pointed out you are simply consuming more calories than you believe. It's not your fault necessarily. As others have pointed out posted calorie amounts are often different than actual amounts. You are also in a position of having to guess portion sizes as well. In this situation you have to trust the only reliable metric you have - your bathroom scale. Yes, weight fluctuates but after a month you can see trends. Your trend is a zero slope. That means you are actually eating at a maintenance level regardless of what your log tells you. Don't start searching for some internet woo to explain what's happening. That will lead to even more frustration.
Just eat a bit less - 250 calories a day. Log it however you want. Just eat a bit less and the scale will drop. Have patience. Don't give up. Don't let frustration get the best of you. Hang in there.13 -
garystrickland357 wrote: »Try not to get too frustrated. I understand the frustration. You're trying to lose. You're committed. You're logging your meals and the *kitten* scale won't move. There must be a problem... I get it. Here's the thing - don't over complicate the solution.
As others have pointed out you are simply consuming more calories than you believe. It's not your fault necessarily. As others have pointed out posted calorie amounts are often different than actual amounts. You are also in a position of having to guess portion sizes as well. In this situation you have to trust the only reliable metric you have - your bathroom scale. Yes, weight fluctuates but after a month you can see trends. Your trend is a zero slope. That means you are actually eating at a maintenance level regardless of what your log tells you. Don't start searching for some internet woo to explain what's happening. That will lead to even more frustration.
Just eat a bit less - 250 calories a day. Log it however you want. Just eat a bit less and the scale will drop. Have patience. Don't give up. Don't let frustration get the best of you. Hang in there.
I'd suggest small changes to what you are buying. Maybe no mayo or oil. Might even need to skip the cheese. Just try to figure out where you can make a seemingly small change to what you are currently eating.
Add to that a little more exercise, even just a daily walk or jog. Sometimes small changes are all that's needed.7 -
Another thought, with your calories restrictions has your energy level dropped? If you aren't as active because you feel tired from the reduced calories, your daily calorie burn drops. Make sure you are active as much as possible during the day. If you're taking the bus, get off a stop or two early. Go to the bathroom on a different floor then your desk. (Not sure if you're a student or employee of the school.)
For "build your own" restaurant types I list each individual item in my diary. If I go to Chipotle for soft tacos, the meat, cheese, lettuce, tortilla, etc. are all a separate selection. That way I know what I pick matches what I ate. I know that it will still likely be a bit off, but at least I'm not accidentally picking someone's personal version.
I would recommend packing food over the restaurants. It will be healthier and more filling as you pick less calorie dense items.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions