Help?! 1000-1200 cal. A day plus 1 hr exercise and not loosing an ounce....
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Another thing to watch is sodium!! If you are eating lots of bread pasta rice fries and not paying attention to the sodium you will bloat very quickly I can eat 500 calories and go over on my sodium and feel like poo 💩3
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Give it the month. Your body is probably just shocked at the changes1
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Also could you consider weighing daily for a bit - just so you can see daily fluctuations. In the last week my weight range has been within a 2kg band (which is unusual for me). If I'd weighed myself once a week, but on the day where I got the +2kg I'd have been really confused as to wth is going on - as that was my typical weight in July!1
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So i totally hear where you are coming from on this. I often fround myself fretting over whether i'm inadvertently doing something 'wrong' and then i've 'wasted that time' in my weight loss journey. This has been the hardest mental hurdle for me to overcome - to not approach weight loss with a timeline in mind. I don't know about you, but I was constantly calculating how much weight I could lose by X date etc. Trust the process and tell yourself you wont conclude its not working till you've got a number of weeks of data to work from. This is not a short term project - its a long term project so you need to measure things in months, not days. I typically tell myself to wait till i have 6 weeks of habitual practice before i start seriously evaluating how its going. (I still weigh myself each week but i tell myself it doesn't 'count' till a full month/6 wks has gone by. just silly mind games i play with myself lol). This is where sustainable practices come into play, because if you are killing yourself to stick to this program, its REALLY hard to wait to see results. So whatever change you are making, try to make them bearable and sustainable, and be patient with yourself and your body.
Also just to mention it because i wish someone had told me - some people only really SEE their loss once per month. Meaning that hormones and water retention etc wrecks havoc and they will see weird up and down measurements and then all of a sudden ti will drop the expected # of lbs. For me, this is day 4/5 of my cycle. Thats when I see losses from the month most consistently.8 -
The scale might have a memory function. Meaning when you get on it if the previous reading is within 100-200gr of previous measure it will show the previous measure.
Try getting on it holding something heavy (a big water bottle) so it shows a higher number and then again without the bottle. You might find that ounce.
On a general note, as others mentioned you are restricting yourself too much. On top of being unhealthy and unsustainable in the long run it will also be rather inconsistent on the scale which will be discouraging. Take it easy on your body. Just do better then before and you will see results.
Good luck3 -
Starting off can be pretty frustrating. A couple things come to mind when considering your situation...
1. 1 Week is not enough time to determine what is and is not working
2. Increased exercise will result in increased water retention
3. You can lose 1 pound of fat and gain 2 pounds of water, frustrating the matter. But this is fine.
4. If you have a digital scale, they can sometimes automatically state your previous weight if it is within a certain range. Use something to weigh on the scale to reset it so it doesn't do that perhaps (I managed to lose 0.8 pounds one time in 10 minutes by having a coffee according to the scale because of this)
Anndd... you're not eating enough. At all.Barring some sort of medical issue, everyone no matter their weight/height/age will lose fat at 1200 calories a day. If you're comfortable at 1000-1200, you could consider some calories banked for a weekend.2 -
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A generic TDEE calculator puts your current daily energy need at ~2000 calories before exercise (sedentary other than intentional exercise). As your weight goes down, so does your daily energy need. But for now, 1500 calories/day will give you about 1 lb/week loss. More exercise will give you more calories at that rate of loss, which is a really good rate of loss.
FWIW, I'm your height but weigh 100 lb less (ETA: and 20 years older) than you and I lose weight consistently on 1500 calories/day (0.5 lb/wk). The easiest thing to address is logging accuracy, and it's also the most likely thing that's amiss. I would focus on that first. Good luck, OP!2 -
whitej1234 wrote: »The scale might have a memory function. Meaning when you get on it if the previous reading is within 100-200gr of previous measure it will show the previous measure.
Try getting on it holding something heavy (a big water bottle) so it shows a higher number and then again without the bottle. You might find that ounce.
On a general note, as others mentioned you are restricting yourself too much. On top of being unhealthy and unsustainable in the long run it will also be rather inconsistent on the scale which will be discouraging. Take it easy on your body. Just do better then before and you will see results.
Good luck
I was going to post this as well. My scale has a memory function that will give me the same reading for days and days. "Oh Hi! You again? Here's the number I gave you last time. Ok see you tomorrow!" So I will just pop out the batteries from time to time to reset it and get a new reading.
But, I think based upon a lot of the posts above you are probably consuming more calories than you think. It's a lot of work to really accurately measure and track every damn gram of food that goes in your mouth, but once you go through the exercises and start measuring you'll find that you start creating recipes for yourself in the database and eating the same foods consistently so it gets easier and easier. But yeah, it is work. But if it takes maybe 10 minutes all day to measure and log foods in order to drop the weight, in my book its worth it.
MFP is a great tool, but if you are just throwing up figures for the sake of putting in figures its not really helping you. Your body is keeping perfect track of what you are eating, trust me!
We've all been there and had to fine tune our approach. You'll get it just stay with it! Good luck!
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Well poop I didn't know that about digital scales 😲1
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My other half is female, 40 and overweight. She was like 12 stone 3 and in 8 weeks gone to 11 stone 1 by having protein meal replacement shake which one scoop with water for breakfast and lunch (200 calories a times) then a normal meal and some crackers in the evening and weekends we have bread for lunch etc. We have a takeaway ever 2 weeks as a treat too!
Workout les Mills 6 times a week 1 hr mixture of attack and pump. Works a treat.
Walking will do nothing. Exercise and control of food is key.
Get your heart rate up to 170/180 for a decent burn, get burpess and press ups and mountain climbers in...
Diet and walking will take years... Exercise and diet massively accelerates the process... At least an hour a day 6 days a week and 1500 calories a day works a treat!1 -
gazpainter wrote: »My other half is female, 40 and overweight. She was like 12 stone 3 and in 8 weeks gone to 11 stone 1 by having protein meal replacement shake which one scoop with water for breakfast and lunch (200 calories a times) then a normal meal and some crackers in the evening and weekends we have bread for lunch etc. We have a takeaway ever 2 weeks as a treat too!
Workout les Mills 6 times a week 1 hr mixture of attack and pump. Works a treat.
Walking will do nothing. Exercise and control of food is key.
Get your heart rate up to 170/180 for a decent burn, get burpess and press ups and mountain climbers in...
Diet and walking will take years... Exercise and diet massively accelerates the process... At least an hour a day 6 days a week and 1500 calories a day works a treat!
Um... you are aware that walking IS exercise right??? And it’s fantastic exercise that burns calories and helps accelerate weight loss. Also, you can lose a bunch of weight and do 0 exercise if you choose since CICO dictates weight loss. Exercise can help people achieve a deficit, but it is NOT needed for weight loss if one doesn’t like it or isnt healthy enough to partake in exercise for some reason yet.27 -
gazpainter wrote: »My other half is female, 40 and overweight. She was like 12 stone 3 and in 8 weeks gone to 11 stone 1 by having protein meal replacement shake which one scoop with water for breakfast and lunch (200 calories a times) then a normal meal and some crackers in the evening and weekends we have bread for lunch etc. We have a takeaway ever 2 weeks as a treat too!
Workout les Mills 6 times a week 1 hr mixture of attack and pump. Works a treat.
Walking will do nothing. Exercise and control of food is key.
Get your heart rate up to 170/180 for a decent burn, get burpess and press ups and mountain climbers in...
Diet and walking will take years... Exercise and diet massively accelerates the process... At least an hour a day 6 days a week and 1500 calories a day works a treat!
When I lost the bulk of my weight years ago (60+ lbs), my primary exercise was walking and yoga, and it took about a year or maybe less. It certainly didn't take "years". Walking burns calories just like any other cardio..it's movement and exercise, and shouldn't be discounted. While higher intensity and burpees, etc, are great exercise...not everyone can physically do those sorts of exercises.
If even OP walks and it does end up taking a little longer to lose (which it shouldn't as long as OP keeps calories accurately, regardless of any kind of exercise), why is that bad? Slower loss is still losing..it shouldn't be a dead sprint to the finish line. In fact, a rapid rate of loss has a higher chance of setting one up for yo-yo dieting.19 -
Diet (as in calorie counting and a deficit) and walking worked for me- throughout lockdown that was all that was available to most!13
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Walking 15 to 20 mins total a mile burns around 80 calories
Exercise like hiit for 20 mins burns about 250 to 350.
Its all down to how quickly you want results.
You walk a mile a day 7 days a week, you burn 760 a week on top of daily burn.
Hiit 5 times a week for 20 mins (which is no time at all) will burn 1500.
So less exercise days but same amount of time and double the burn... Double the calories burned... Simple as that...
If you have more than 20lbs to lose... Trust me from experience, walking and diet will take over a year easily... And how long can you stay at a big calorie reduction without falling off the wagon?1 -
OP slow and steady weight loss is sustainable and you need to find the exercise that you enjoy and will DO (IF you choose to exercise at all).
And I’ve lost over 25 lbs in a couple of months now with primarily diet and exercise. Plus I have about 40 more lbs to lose. CICO eating at a deficit = weight loss. I have my mfp goal set to 1 lb per week. Even if I stopped ALL exercise RIGHT NOW, as long as I stayed at the deficit mfp set for me, I would lose 40 lbs in a year or slightly more (accounting for reduced weight loss as I get closer to goal).
You need to find what is sustainable for YOU. 😊10 -
gazpainter wrote: »Walking 15 to 20 mins total a mile burns around 80 calories
Exercise like hiit for 20 mins burns about 250 to 350.
Its all down to how quickly you want results.
You walk a mile a day 7 days a week, you burn 760 a week on top of daily burn.
Hiit 5 times a week for 20 mins (which is no time at all) will burn 1500.
So less exercise days but same amount of time and double the burn... Double the calories burned... Simple as that...
If you have more than 20lbs to lose... Trust me from experience, walking and diet will take over a year easily... And how long can you stay at a big calorie reduction without falling off the wagon?
20 minutes of true HIIT, 5 days a week, is not something that is realistic for the vast majority of people. You may be talking about the current fad of calling certain types of workouts HIIT, but there's really no compelling reason to do one of those if you really prefer walking.
There's no one right way to exercise. Some people will find walking much more pleasant and sustainable. I personally would be much more likely to take a walk than to either do a fake "HIIT" workout or an actual HIIT workout.
Exercise that you enjoy (or at least don't dread) is a key component of lifelong fitness.24 -
gazpainter wrote: »Walking 15 to 20 mins total a mile burns around 80 calories
Exercise like hiit for 20 mins burns about 250 to 350.
Its all down to how quickly you want results.
You walk a mile a day 7 days a week, you burn 760 a week on top of daily burn.
Hiit 5 times a week for 20 mins (which is no time at all) will burn 1500.
So less exercise days but same amount of time and double the burn... Double the calories burned... Simple as that...
If you have more than 20lbs to lose... Trust me from experience, walking and diet will take over a year easily... And how long can you stay at a big calorie reduction without falling off the wagon?
Not everyone can do HIIT. I have bulging discs and can only do low impact things. My former trainers used to encourage HIIT and one of them injured me. Never again!17 -
Most of my exercise is walking. Between 4-5.5 miles most days. At a brisk pace, with incline, good heart rate (for me).
Also felt it necessary to point out that what is a 'decent burn' heart rate level for you won't be the same for everyone else. One's heart rate zones are influenced by age and fitness level. Personally my target heart rate for moderate to intense exercise is 125-160.gazpainter wrote: »
Get your heart rate up to 170/180 for a decent burn, get burpess and press ups and mountain climbers in...
Diet and walking will take years... Exercise and diet massively accelerates the process... At least an hour a day 6 days a week and 1500 calories a day works a treat!
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What you burn doing a particular activity will not be the same as what someone else burns. It varies based on weight, gender and activity specifics. And, you're probably NOT burning 250-350 calories in 20 minutes of Hiit.gazpainter wrote: »Walking 15 to 20 mins total a mile burns around 80 calories
Exercise like hiit for 20 mins burns about 250 to 350.
Its all down to how quickly you want results.
You walk a mile a day 7 days a week, you burn 760 a week on top of daily burn.
Hiit 5 times a week for 20 mins (which is no time at all) will burn 1500.
So less exercise days but same amount of time and double the burn... Double the calories burned... Simple as that...
If you have more than 20lbs to lose... Trust me from experience, walking and diet will take over a year easily... And how long can you stay at a big calorie reduction without falling off the wagon?
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