Why can’t I shake the weight?

JakyiaMillner

I’m so frustrated! I finally broke 290 last week- I have been exercising 3x a week and eating healthy (intermittent fasting as well) and I’m back to 293. I literally been tracking my food and I’ve been either at my calorie goal or under a few hundred and still no results. I want to literally cry my eyes out and quick but I know I can’t do that. I also have PCOS plus I’m on the nexplanon.... are there any tips out there for me??? Should I lower my calorie intake even lower than 1900? Or increase my exercise? Someone please help

TriOwl

Hej Jaky, how much water do you drink? How much sugar is in your food..

seska422

The weight on the scale swings a bit even if you do everything correctly. You want to look for an overall downward trend over time.

Patience and consistency are needed. You don't have to be perfect. If you fall off the wagon, just get back on and keep going.

I don't know if 1900 calories are a deficit for you, especially since accurate calorie counting takes practice. Give things at least a month and then reevaluate.

Nutrition is always important but, for weight loss, the thing that you need is to consume fewer calories than your body uses. Eating "healthy" isn't a guarantee of a calorie deficit and neither is intermittent fasting. Exercise is good for overall health but, once again, the necessary goal for weigh loss is a calorie deficit whether you exercise or not.

PCOS and medication may alter appetite and/or how many calories your body needs to maintain weight but consuming fewer calories than your body uses will lead to weight loss.

monique070688

I’m going through the same thing, and I’m currently the same weight. So, please all viewers continue to give daily insight. I’m in need of your help as well. We got this Kay!

maureenkhilde

To really know how much you are consuming. Use a food scale, and everything you put in your mouth weigh it first. Use the food search, make sure it is accurate the USDA ones normally are some are really wonky as incorrect.

Log every piece of food you eat, no skipping, no estimating. Oh and that also includes any oils, butters, sauces etc you use to prep food. It all counts.

How to really know for yourself what is the calorie number to shoot for, both on MFP and so many online sites. You can input your height, your weight, how active you are or not, normally your age and out comes a number for calories. Also many will ask you how many pounds or how you want to lose weight like slow, moderate intense etc. Here on MFP the most is 2lbs a week.

The goal or so it is said for exercising per week is 150 minutes. It can be done over several days.

Key is consistently we must be consuming less calories, than the body needs to just get through the day. Lots of info on the internet and here on MFP about this. I think a key thing is to really read up on some of this for a better understanding.

Weight loss is an up and down event. If you start exercising more than what you had been, then you can get some temporary water weight gain, work through it, it will come off. I track mine also on a spreadsheet and it sure shows the ups and downs.

Agree medications and some chronic conditions can have big impacts, but there are ways we find to work around this.

This is nothing more than a suggestion, but look at some of the challenges maybe they would work for you or maybe they will not. For me in 2018 I joined the one for losing a minimum of 5 lbs each month, almost every month I beat it. But it helped me be accountable. And also picked up some good tips.
I started at 305, got down to 228. Then stopped, my bad. Gained some back, and now I am back logging, and doing the challenge.

You can do this ladies no doubt about it.

sammidelvecchio

How long have you been working on this? It took me 5-6 weeks to see regular downward progress. But even then, in the long run there are going to be SO many fluctuations. In one week, the scale shows a variation of 5-8 lbs. The trend is what matters, which is why it's so important to give it time and to keep tweaking things as you get started.

allanmobile313

First thing is to make sure you're getting enough calories. When you go into starvation mode your metabolism slows down making each calorie a bigger hit than normal. Next, make sure you don't over do the cardio. Cardio is progressive... Meaning the more you do it they more you gain muscle memory and instead of being good with walking one mile now all of a sudden you have to walk two. Lastly, try doing some (guided) weight lifting... You'll be stronger, sleep better, and will burn more calories doing everyday things.

Bjane01

I was having these issues too. I got great advise here and started losing again. I had to recalculate my goals. I put myself as sedentary and that reduced my calorie intake by a few hundred calories. I started to track my calories much better too being very careful I enter it right. I eat all day long as a habit because it keeps me from feeling hungry. I switched from eating pretzels and nuts to eating more veggies like carrots, tomatoes, onions, and fruit. I am down 4 pounds since then. I am still working on it. I got 6 more lbs to get out of the the overweight category!

LyndaBSS

Fluctuations and plateaus are a normal part of the process.

For example, I ended August (my third month on mfp) with a 0.3 pound gain, due to medication changes. So far in September (my fourth month), I've lost 6.9 pounds.

You have to have patience. If you're not already doing so, I would suggest that you log your daily weight into a trending app, like Libra. It allows you to see overall weight loss and stops you from focusing on short-term gains.

NovusDies

Seems like a good time to post this:

http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

greatchick2016

Be kind to yourself girly and don’t give up. Food quality really matters here. I can’ t seem to drink alcohol and eat a carb heavy diet and lose in the same week. Not sure what sort of fasting protocol you practice but I encourage you to shake those up. Play with them all 16:8, 18:6, OMAD, 23:1... etc. There is a wealth of info out there. Remember the name Gin Stephens. Check out her blog, books, podcasts and FB groups. Keep your chin up and be patient girly! The world wasn’t built in a day. AND you’re gonna do great! Keep at it!

quiksylver296

NovusDies wrote: »

Seems like a good time to post this:

http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

I was checking to see if it was in here yet.

@JakyiaMillner - read that article. I'm up 5 pounds this week, because I'm ovulating. It's a larger swing than usual, because I've also been high on sodium lately. I know it will come back off as long as I stay on track.