Not losing inches or numbers on the scale

kellykiana

Hi there,

I have been struggling with seeing results, in inches and on the scale.

I have been exercising 4-5 times a week since January 2018, it is currently March 2019 and I have only lost 8 lbs. I lost about 3-4 inches from my mid-section in the first 10 months, but I have not lost any inches since October, almost 5 months!
I do cardio and weight-lifing through the week, but just started doing HIIT about a month ago three times a week. I am eating about 1600-1700 calories a day. I eating pretty healthy, with a splurge day here and there to keep sane.
I eat about 80-100 grams of protein, about 150 grams of carbs, and 50-60 grams of fat.

I would love some advice!

janejellyroll

So you've lost 8 pounds since January? I wouldn't say that is nothing.

How much are you expecting to lose per week based on your deficit? Are you logging your "splurge days"?

kellykiana

I have lost 8 pounds over a year and three months. I started in Jan 2018

I am logging splurge days, which come to 2000-2200 for the day.
On the app I plugged in 1.5 lbs to lose each week, which gave me 1710 calories per day.

rosiorama

janejellyroll wrote: »

So you've lost 8 pounds since January? I wouldn't say that is nothing.

How much are you expecting to lose per week based on your deficit? Are you logging your "splurge days"?

January 2018. Not this year.

OP, are you weighing your food? It’s really easy to go from your deficit and into maintenance (or higher) if you’re only eyeballing or estimating servings.

kellykiana

The only thing I eyeball is my meat. I typically measure out everything else I eat.

frogmommy

Do you use a food scale for everything?

rosiorama

And how often are these splurge days? Not judging, but my splurges right now are more like eating at maintenance...

Kathryn247

Meat can be very calorie-dense and should be weighed (before cooking). "Measuring" and "weighing" aren't necessarily the same thing - do you weigh all of your food in grams with a food scale? Measuring cups can be very inaccurate.

rosiorama

You should get a food scale and weigh everything for a while. Heavy calorie things like peanut butter can narrow that deficit quick. What surprised me most when I started weighing was that I was underestimating in fruits and vegetables. My “medium banana” was more like 1.4 medium bananas. My large carrot was actually 2. Etc. Etc . Same with a lot of other things. Bread! You are probably eating more than you think you are.

kellykiana

My splurge days are about once every week and half. (Other than last week cause we were celebrating) and I dont use a food scale. The other measurements are in cups and tbsp, for veggies, peanut butter, yogurt, etc.

Will measuring meat make a difference? I only eat chicken and ground turkey

Kathryn247

Using a food scale and weighing your meat will probably make a big difference. Food scales aren't expensive, try a test with your peanut butter - how much you would usually scoop and what it really weighs. It adds up!

janejellyroll

kellykiana wrote: »

The only thing I eyeball is my meat. I typically measure out everything else I eat.

Are you measuring or weighing?

Weighing is much more accurate. If you've been at this since January of 2018 and not lost weight, it's virtually certain that the issue is that you're eating more than you think you are.

Panini911

get a scale, weight all foods. be very careful when selecting diary entry.

if you eat ABOVE maintenance every 1-2 weeks that could well remove any deficit you had worked towards. it's ok to have a "night out" but if you eat over maintenance regularly you are undoing all the work you did the previous X number of days.

collectingblues

kellykiana wrote: »

My splurge days are about once every week and half. (Other than last week cause we were celebrating) and I dont use a food scale. The other measurements are in cups and tbsp, for veggies, peanut butter, yogurt, etc.

Will measuring meat make a difference? I only eat chicken and ground turkey

Weigh *everything*. You're eating more than you think you are, especially with stuff like peanut butter, which is so calorie dense.

quiksylver296

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

kellykiana

I will try that weighing for sure! Thank you all for the advice! Its been very helpful

cheryldumais

Someone posted this a while back and it is really helpful to see how cheat days can affect weight loss