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Sticking to calories but weight not going down?

UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
I started training 3 times per week for the past month at a gym, lots of strength and conditioning and I’m keeping my steps over 70K per week. I’m eating 1600 cals per day, 5’4 female. While I feel fitter, stronger and positive and in tracking everything my weight is not going down. Should I reduce my calories or wait longer?
Thanks

Replies

  • RockingWithLJRockingWithLJ Member Posts: 121 Member Member Posts: 121 Member
    It could be the types of foods you're eating. Once I starting getting in the recommended amounts of veggies, fruits, a variety of protein types and healthy fats into my diet, I've lost more on a 1800 calorie diet than when I was lower not incorporating those things..
  • wilson10102018wilson10102018 Member Posts: 741 Member Member Posts: 741 Member
    I believe in science. If you are not losing weight then your calories in = calories out. Where is the error? There is one, you just have not found it.
  • quiksylver296quiksylver296 Member Posts: 26,968 Member Member Posts: 26,968 Member
    If you're logging 1,600 calories every day for the past four weeks, it's likely that one of two things have happened.

    1) You are making some logging errors that are resulting in you eating more than you think you are. This is pretty common. If you open your diary, we may be able to help you troubleshoot. Some common issues are incorrect database entries or inaccurate estimation of portion sizes.

    2) You are eating 1,600 calories and it isn't a deficit for you. While many people do find that MFP's estimate of their calorie needs is accurate, others do find they use more or fewer calories than it would indicate. If you have eliminated the possibility of logging errors and you're not losing weight, then you'll need to remove some calories to create a deficit.

    I would consider two to be a less likely option given the activity level you've indicated.

    This^^

    Do you use a food scale? If not, start there.

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

    https://community.myfitnesspal.com/en/discussion/10697068/how-i-stopped-kidding-myself/p1
  • AwesomeSquirrelAwesomeSquirrel Member Posts: 394 Member Member Posts: 394 Member
    I would give it more time. As women we also have the monthly cycle to take into account which can mask movements on the scale. I dropped 3 kg after my last period when I had been stalling for a month...

    In the meantime, do consider if you are making any of the logging mistakes mentioned up thread and correct as needed.

    I’d also like to check if you are eating some or all of your exercise calories back? Your thrice weekly gym sessions are not included in your MFP calories if you use the guided setup, you are supposed to log them separately and get extra calories. However many people find that those extra calories are inflated, so if you are currently eating back all of them you might consider doing only 50%.

  • yirarayirara Member Posts: 5,312 Member Member Posts: 5,312 Member
    If you're logging 1,600 calories every day for the past four weeks, it's likely that one of two things have happened.

    1) You are making some logging errors that are resulting in you eating more than you think you are. This is pretty common. If you open your diary, we may be able to help you troubleshoot. Some common issues are incorrect database entries or inaccurate estimation of portion sizes.

    2) You are eating 1,600 calories and it isn't a deficit for you. While many people do find that MFP's estimate of their calorie needs is accurate, others do find they use more or fewer calories than it would indicate. If you have eliminated the possibility of logging errors and you're not losing weight, then you'll need to remove some calories to create a deficit.

    I would consider two to be a less likely option given the activity level you've indicated.

    Third option: how often are you weighing, TO? If you only weigh irregularly you might be getting days with slightly higher water retention, which could be due to a bit more salt in the diet, hormonal fluctuations (ovulation and menstruation lead to water weight gain in many people), new workouts, less movement, higher temperature, a long road trip, anything else really.
  • UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
    Thanks so much for all the feedback! I am weighing myself once a week at the same time in the morning just after waking up.
    I’m not logging the strength sessions on mfp but I am concerned that I may be eating back calories on those days. I have a scales and I weigh carbs, I’m trying to keep it to one carb a day at the moment to see if it makes a difference. I also dropped my cal count to 1300 on mfp in case I’m over/underestimating what I’m logging foodwise as I know there are calories in veggies as well as carbs

  • LietchiLietchi Member Posts: 1,024 Member Member Posts: 1,024 Member
    You say you're tracking everything, but now you say you only weigh carbs?
    And what does "keeping it to one carb a day" mean?

    If I understand correctly, you are not tracking all of the calories you consume, so you actually don't know how many calories you are consuming. So there's an obvious potential cause for not losing weight that should be explored.

    By the way: lowering your carbs will make you drop some water weight, but that's not 'true' weight loss (=fat loss).
    edited August 11
  • MithriditesMithridites Member Posts: 426 Member Member Posts: 426 Member
    Uisceuisce wrote: »
    I have a scales and I weigh carbs
    jj8iovy4wq1o.jpeg

    There it is.
    edited August 11
  • UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
    By one carb a day I meant brown bread/pasta/rice/oatmeal/potato with a meal.
    If I’m using say, a half a tin of 400g tomatoes, I log that as 200g of tinned tomatoes. Should I be weighing those out too?
    Will just focusing on CICO help with the fat loss?
    Thanks
  • UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
    Uisceuisce wrote: »
    I have a scales and I weigh carbs
    jj8iovy4wq1o.jpeg

    There it is.

    I don’t find your comment helpful or constructive. It comes across to me as mocking and sarcastic. I posted on here to get helpful advice, not to be ridiculed, so please don’t bother contributing if you don’t have anything useful to say.

  • MithriditesMithridites Member Posts: 426 Member Member Posts: 426 Member
    Weigh everything. Track everything. CICO
    r6yv27cykfe8.jpeg

    edited August 11
  • UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
    Weigh everything. Track everything. CICO
    r6yv27cykfe8.jpeg

    So it appears you are one of the lucky ones, born knowing everything.
  • quiksylver296quiksylver296 Member Posts: 26,968 Member Member Posts: 26,968 Member
    Uisceuisce wrote: »
    By one carb a day I meant brown bread/pasta/rice/oatmeal/potato with a meal.
    If I’m using say, a half a tin of 400g tomatoes, I log that as 200g of tinned tomatoes. Should I be weighing those out too?
    Will just focusing on CICO help with the fat loss?
    Thanks

    So, dietary fats are 9 calories per gram. Carbs and protein are 4 calories per gram. If you aren't weighing your fats, that's a problem - they're more than double the calories and will cause a bigger issue if you aren't accurate.
    edited August 11
  • UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
    Uisceuisce wrote: »
    By one carb a day I meant brown bread/pasta/rice/oatmeal/potato with a meal.
    If I’m using say, a half a tin of 400g tomatoes, I log that as 200g of tinned tomatoes. Should I be weighing those out too?
    Will just focusing on CICO help with the fat loss?
    Thanks

    So, dietary fats are 9 calories per gram. Carbs and protein are 4 calories per gram. If you aren't weighing your fats, that's a problem - they're more than double the calories and will cause a bigger issue if you aren't accurate.
    Thank you, I didn’t know that, that is very helpful going forward
  • quiksylver296quiksylver296 Member Posts: 26,968 Member Member Posts: 26,968 Member
    Uisceuisce wrote: »
    Uisceuisce wrote: »
    By one carb a day I meant brown bread/pasta/rice/oatmeal/potato with a meal.
    If I’m using say, a half a tin of 400g tomatoes, I log that as 200g of tinned tomatoes. Should I be weighing those out too?
    Will just focusing on CICO help with the fat loss?
    Thanks

    So, dietary fats are 9 calories per gram. Carbs and protein are 4 calories per gram. If you aren't weighing your fats, that's a problem - they're more than double the calories and will cause a bigger issue if you aren't accurate.
    Thank you, I didn’t know that, that is very helpful going forward

    You're welcome! I am very firmly in the weigh everything/log everything camp.
  • UisceuisceUisceuisce Member Posts: 35 Member Member Posts: 35 Member
    Uisceuisce wrote: »
    Uisceuisce wrote: »
    By one carb a day I meant brown bread/pasta/rice/oatmeal/potato with a meal.
    If I’m using say, a half a tin of 400g tomatoes, I log that as 200g of tinned tomatoes. Should I be weighing those out too?
    Will just focusing on CICO help with the fat loss?
    Thanks

    So, dietary fats are 9 calories per gram. Carbs and protein are 4 calories per gram. If you aren't weighing your fats, that's a problem - they're more than double the calories and will cause a bigger issue if you aren't accurate.
    Thank you, I didn’t know that, that is very helpful going forward

    You're welcome! I am very firmly in the weigh everything/log everything camp.

    I can see this is something I really need to tighten up on. Thanks again for taking the time to reply, I appreciate the constructive feedback.

  • janejellyrolljanejellyroll Member Posts: 23,425 Member Member Posts: 23,425 Member
    Uisceuisce wrote: »
    Uisceuisce wrote: »
    I have a scales and I weigh carbs
    jj8iovy4wq1o.jpeg

    There it is.

    I don’t find your comment helpful or constructive. It comes across to me as mocking and sarcastic. I posted on here to get helpful advice, not to be ridiculed, so please don’t bother contributing if you don’t have anything useful to say.

    OP, I wouldn't take this too personally. It just comes out in about 90% of these threads that people aren't weighing anything or they're only weighing a few things and estimating the rest. So we joke about it because it's so common (and most of us did it too when we started -- I was cycling through the same 4-5 pounds until people here helped me figure out how to more accurately log and I don't think there is anyone here who was born knowing how to log accurately!).
  • glassyoglassyo Member Posts: 4,492 Member Member Posts: 4,492 Member
    Uisceuisce wrote: »
    Uisceuisce wrote: »
    I have a scales and I weigh carbs
    jj8iovy4wq1o.jpeg

    There it is.

    I don’t find your comment helpful or constructive. It comes across to me as mocking and sarcastic. I posted on here to get helpful advice, not to be ridiculed, so please don’t bother contributing if you don’t have anything useful to say.

    OP, I wouldn't take this too personally. It just comes out in about 90% of these threads that people aren't weighing anything or they're only weighing a few things and estimating the rest. So we joke about it because it's so common (and most of us did it too when we started -- I was cycling through the same 4-5 pounds until people here helped me figure out how to more accurately log and I don't think there is anyone here who was born knowing how to log accurately!).

    Occam's Razor.

    I learned that from House. :)
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