My weight loss is slow. Do I need to eat more calories?

jwdieter

"I am currently losing weight, so does it make sense to switch?"....i stopped reading here...if something's not broken, why fix it?

Well, she's looking to drop 111 pounds, has set over 1 lb/week, and is losing ~ 0.5 lbs/week. In her case, something is broken in her measurements or calculations.

Eating more isn't the answer, but losing faster than 0.5 lb/week when over 100 lbs overweight is perfectly reasonable.

cwolfman13

OP...I'm also noting a lot of inconsistency in your diary. This thing is all about consistency...consistently logging...consistently achieving your calorie goals...consistently weighing out your portions and measuring your liquids...consistency, consistency, consistency.

stinkypoopy

So I skimmed this but someone can tell me if this summary is wrong.

-You are losing weight albeit slowly and thinking of changing to a different plan that will increase total Cals.
-Your current Cal target is 2100 and can't seem to get more than 50g of protein within that.
-You have consistently gone over your daily Cal target.

Excuse me while I try to use what little tact I possess. Don't change and actually achieve your daily targets consistently and you will likely see far better results. You kind of lose the right to worry about your progress when you aren't meeting the goals you set for yourself. Your current progress is a result of not following your daily goals, not a fault of the goals itself.

We have a similar Cal target and I have no problem meeting my protein requirements (160 g). Having a really quick look through your last few days of logging you can do so much better by simply eating more meat. There are a few days were you didn't eat any meat (and no, that hotdog does not count as meat). And looking at other things in there, there is a whole bunch of rubbish that you can replace. I'm not a supporter for the 'clean eating' thing but seriously, look at what you are eating and fix it!

whitebalance

Just setting targets won't get you the results you want; you have to MEET your targets. Starting with your net calorie target, and including that very modest protein target. If you need more protein, eat protein-rich foods. I get over 100g nearly every day with a net calorie target of 1460. It's not hard, but you do have to actually think about what you're putting in your mouth. 50 grams of protein? You can get that in 200 calories, leaving 1,900 for whatever else you feel like consuming. Really, that's pretty darned easy. If you picked the worst option on the list below and ate 25 tablespoons of shredded Parmesan cheese (ugh, but do the math with me here) ... you could get your 50 grams of protein in only 525 calories. Still leaving you over 1,500 calories for anything else you want every day. No protein shakes required.

1 oz deli turkey - 25 calories - 6g protein (4.25 kcal/g)
1 egg white - 17 calories - 4g protein (4.25 kcal/g)
1/2 pound snow crab legs - 95 calories - 20g protein (4.25 kcal/g)
6 oz chicken breast, cooked dry - 165 calories - 35g protein (4.7 kcal/g)
2 oz Starkist tuna - 50 calories - 10g protein (5 kcal/g)
1 oz deli ham - 36 calories - 6g protein (6 kcal/g)
3.5 oz grilled rainbow trout - 126 calories - 18g protein (7 kcal/g)
1 serving Siggi's skyr (strawberry) - 110 calories - 14g protein (7.86 kcal/g)
1 portabello mushroom - 26 calories - 3g protein (8.67 kcal/g)
1 egg - 70 calories - 8g protein (8.75 kcal/g)
6 oz Chobani Greek yogurt (strawberry) - 140 calories - 14g protein (10 kcal/g)
1 oz Swiss cheese - 90 calories - 9g protein (10 kcal/g)
1 T shredded parmesan cheese - 21 calories - 2g protein (10 kcal/g)

DiannaMoorer

First congratulations on losing 28 pounds!! Awesome! I would suggest that you really try to cut back on carbohydrates in the form of breads,pasta and cereal. Start tracking your sugar intake. You might find you are eating a lot more than you realize. Add more veggies and eat more protein. You are not getting enough. BTW,I just got off a plateau and have been losing like crazy on my new eating plan. I have lost 7 pounds in 25 days. I feel fabulous. It starts out real low in calories and strict in what you eat for 2 weeks and slowly builds back up again for another 3 weeks by adding more calories, healthy foods only. The purpose is to reboot your body into losing fat again. Feel free to browse through my diary.

Francl27

Oh yeah I didn't look at your diary either... If you eat 2000 calories, you should easily have 120g of protein in that. You're eating way too many carbs. Try to change the settings to 40% carb, 30% fat, 30% protein. Protein will keep you full longer too.

Also I don't know what that rubharb scone is, but a generic entry of a high calorie food is often a bad idea, you could be off by 100 calories or more every time.

Anyway, if you're not weighing and still going over your calories a lot of the time, it's not really a wonder you're not losing very fast. You really need to look at what you're eating and make healthier choices. You're probably hungry a lot from all those carbs too.

rhye

Also I don't know what that rubharb scone is, but a generic entry of a high calorie food is often a bad idea, you could be off by 100 calories or more every time.

A rhubarb scone is a scone made of rhubarb. My husband baked these and told me the calorie content for each one based on what he put into them. Instead of asking him to list the entire recipe for me so that I could make it a food on MFP, I found a generic rhubarb scone and adjusted the amount until I hit the right calorie content.

Despite the common belief on this thread, I'm actually not an idiot.

After posting on a weight loss "help" thread I have never felt more discouraged and condescended to than this. I should have known better than to seek "help".

That being said, I do want to thank those who took their time to give me sage advice and words of encouragement. After this negative experience I have a new perspective on my mostly "lurking" status-- I think encouraging and helpful people are needed on these forums to counteract the negativity and the people who like to give advice without reading the OP post (Seriously, "Have you tried lifting weight?" Yes, have you tried reading words?).

Do I overeat? DUH IF I DID NOT I WOULD NOT HAVE STARTED AT 111 POUNDS OVERWEIGHT. But I try. Every day I try and I work and I sweat and I cry and if that fact that I don't always do perfectly makes you believe I am not trying, then you have never really challenged yourself.

laylaness

It's definitely possible. I do measure out or weigh portions a couple times a week to see if I am eyeballing correctly but a shamefully high amount of my food is pre-packaged processed foods so those calories at least I know. If this is happening, I think it's a minor effect. Or at least, I try to keep any "eyeballing" to a minimum.

It's good to weigh the portions you are eating even if it's prepackaged, in case the labelling is off, and there are, say, 2 servings in a package instead of 1. This has happened to me before.

A rhubarb scone is a scone made of rhubarb. My husband baked these and told me the calorie content for each one based on what he put into them. Instead of asking him to list the entire recipe for me so that I could make it a food on MFP, I found a generic rhubarb scone and adjusted the amount until I hit the right calorie content.

Even if my partner makes dinner and tells me what's in it, I always, always, add the recipe. Even though I'm sure he's not trying to be sneaky (and he uses MFP also), I need to be in control of my portions and know that I am logging as accurately as I can. Also, people can be bad at math.

You need to eat more protein. You already said you know you do, but you actually have to. Otherwise, you're losing lean body mass as well as fat when you do lose. You can easily swap a few things and up your protein intake. For example, try Greek yogurt with fruit instead of Yoplait.

awfuldaring

People are being way harsh. I don't have any advice, but I hope you aren't discouraged by a couple replies on here! People tend to be upset when others don't make the same extreme lifestyle changes that they do. You're doing great and losing. Just continue doing your best. Have a good day, don't agonize about mfp and its users! (Reducing carbs and upping protein really does help with feeling satisfied though, in my experience.)

michelle7673

Here's the thing...
all of the calculators are necessary only if/because you don't have actual data about your own actual body. But you do have that.
Average out your last month in calories. Subtract 500 calories a day. Hit your numbers consistently (as in, within 50 calories in either direction). Try that for a month and see how it feels?

But listen -- you're ahead of the game, actually. You already know you can lose at 2500 calories plus. You're not losing at 1200, desperately hungry all the time, and terrified of bumping it up. And being able to log no matter what your intake requires courage. MFP is chock-a-block full of intermittent loggers...you see the good days, and the partly good days, but then blank days....you're looking at the situation with clear eyes and that is probably the hardest part

smn76237

OP, unless you got private messages that were mean or rude, I'm not really sure what what wrong with the responses you got in this thread? Your original post cited 1) concerns with meeting your protein goals and 2) wondering why you're losing slowly and whether you should increase your calories. Pretty much everyone pointed out you often go over the calorie goals you set for yourself and you immediately got defensive...are you really mad at people for trying to answer your questions? No one likes to have their flaws pointed out to them, but that's no reason to get upset at legitimate advice. And some of us did give you tips for 1) keeping your calories lower and 2) ways to increase protein. So, take a deep breath, look back *objectively* at your diary, and ask yourself if anything anyone said in this thread was really that bad.

lifethatgrows

Everyone here knows the pain of overeating and how very hard it can be - but if you're looking for answers as to what is slowing down your weight loss, know that you are not eating too little, and that yes, upping your protein will help. Even assuming you're not an idiot, weight loss is hard. People will tend to overstate things rather than leave important information out, which I think is good. Try not to be offended - I haven't seen a single post that I would consider intentionally rude.

symonspatrick

No you do not need to eat more calories. You need to eat less calories. More calories means slower weight loss. Congratulations on your loss so far.

strongmindstrongbody

Despite the common belief on this thread, I'm actually not an idiot.

I'm not following this statement. From the responses I read through, it sounds like people just giving advice. I don't know, maybe I skipped over the harsh responses?

Hildy_J

Hey there,

I'm sorry if you were discouraged or felt people were talking down to you. It's a sensitive area for many people.

You asked 'Do I need to eat more calories'. I looked at your diary and the only HONEST answer I can give you is 'No, you need to eat less.' I'm not judging you, I'm just saying you don't need to try a new method, just try and stick to the one you've set yourself. I'm not saying it's easy - my god I can't stick to mine sometimes, believe me! :-)

If you're not ready to hear that - that's fine too!

You've lost a stack of weight - it's obviously a real struggle for you so WELL DONE and KEEP ON.

We're with you! It WILL happen and you CAN do it.

Jenny xxx

squishy84

I'm 31 and 257 pounds. I'm moderately active as I teach and I wear a pedometer every day so I get around 9500 steps/day. I have also had my thyroid check and full blood work because my doctor also thought there must be an underlying medical condition. However, I did have a health care provider mention two years ago that I could have PCOS. I guess since they never said anything more about it, I never thought anything more about it. I didn't know it lowered your BMR either.

Thanks everyone, I have no idea how I will manage on fewer calories but I guess it's time to try.

Hello hun!

Firstly well done for keeping on with it - honestly I can so relate to how you must feel - I have only really been trying for a month and I am already frustrated! LOL

When it comes to PCOS, the best way of eating is Low GI foods - PCOS is affected by insulin resistance, so just try to go for Lower GI foods instead, and it might help. To be honest, I haven't yet wrapped my brain around the TDEE thing etc, so this is the best advice I can give.

Good luck! xx

Mitzigan94

try to reduce your carbs

MeanderingMammal

After posting on a weight loss "help" thread I have never felt more discouraged and condescended to than this. I should have known better than to seek "help".

If I might make a couple of observations, having reflected on what I read earlier this afternoon. You've asked whether you're in "starvation mode", essentially, and whether you should increase your calorie intake in order to improve your losses. You're losing, but not all that quickly. You've had a number of people who've said that your intake is already looking quite high, and you could probably look to reduce more than you currently have. I'd agree with that, based on the figures posted. You should be able to carve out a reasonable level of intake without any real ill effects. I can only really compare with my own situation, and as a 6ft1 man I'm eating a significantly lower calorie count and doing ok.

There have also been observations about your intake balance, and this also seems to make sense. The observations about time of day seem reasonable although I acknowledge that's not always practical.

My own thoughts on the whole "weighing and measuring" is that it's very much a diversion. It's not practical for some, and from what you've said about your lifestyle I suspect it's not for you. It certainly doesn't work for me, but I have to find ways to compensate for the ambiguity around my intake that brings. Again comparing with my own situation, I end up being a little pessimistic, so approximating a little high. That means that I'm probably eating a little less than I input. The main thing is that I am seeing an effect, as are you.

It may be worth reviewing your own responses to others on this thread, and perhaps reflecting on what those responses are telling others. I don't think anyone has been particularly unreasonable in what they've said, but I can understand why things have got a little shrill over the course of the discussion. Only one person can push us to lose weight, and that person also drives our relationships with others. I wish you well in your campaign to lose weight, and trust that you'll make productive choices based on the advice and opinions expressed here.

messinadress

For the past 5 weeks I've been working out with Focus T25 and logging my calories on MFP, and I've lost 1lb. I'm 5'6", 240, 28 yrs old. You'd think I would have at least lost an initial amount of water weight. I try to stay around 2000 cals a day and have been trying to eat clean, but I fall apart on the weekends. It is frustrating. But the good news is you are still losing weight, don't discount your progress, 30lbs is fantastic!!

This past week I've been trying to re-evaluate what's been going on, why am I not losing weight? Am I broken? Did years of yo-yo dieting catch up with me? But I'm only 28! So, if weight loss is not occurring, and there doesn't seem to be anything medically wrong, then we have to re-evaluate our caloric intake and exercise. Unfortunately a calorie isn't just a calorie. 200 calories of oatmeal is not the same as 200 calories of pizza nutritionally, and we have to think about that when we're making decisions.

I've read all of the posts, and I have not taken a look at your food diary, but based on the replies of those who have, definitely take a look and the convenience foods and think about ways to cut those out. The sodium, the additives, the sugar, the carbs, none of it is conducive to losing weight, and we as consumers have been fooled for years by marketing strategies. These meals are called "Healthy Choice" and "Lean Cuisine". The only thing they've got going for them is the calories and honestly, the portions are so small that I could eat 3-4 of those "meals"! And the sugar and sodium contents leave us wanting more. It's so hard to have to cook and pack your meals, I know. I'm so tired at the end of the day it's the last thing I want to do. But I bet you if you tried for a week or two eating home cooked meals with little to no sugar, upping your healthy fats (olive oil, flax, avocado, nuts in moderation) and definitely upping your protein, having it with every meal, you'll see a big difference. Keep your carbs to fruits and vegetables as much as you can, and limited whole grains and oats/rice. If you have to have pasta have whole wheat and measure out 1 cup of it. Same for rice, only have brown rice, or try quinoa. Beware of sauces and baked goods, even home made. Get protein, fat and fruit and vegetable oriented. That's what I've realized I have to do. I have to add more protein, check my calorie intake, add more healthy fats, and cut the carbs. Calorie intake will take experimentation but what you can do now is add more protein. You CAN do this!!!! Here's some good protein ideas that are quick:

hard boiled eggs
rotisserie chicken (love these from the grocery store, so easy, just peel off the skin)
hummus snack with cut up veggies, nuts, and a little cheese
greek yogurt w/ sliced almonds
canned or bagged tuna (watch for sugar in the flavored kinds)
can of oysters or sardines (be careful of the oils, added sugars, and drink extra water)
lunchmeats/cold cuts sparingly (added preservatives & sugars, try to get the premium ones at the deli counter)
shrimp w/ cocktail sauce (look for sugars)
egg sandwich (whole wheat bread, smear avocado on both sides, and make a 1 egg, 1 white small omelette and fold it onto the bread, add tomatoe slices if you have them yum!)
pre-cooked quinoa "fried rice". sautee it in some olive oil and add in scrambled egg, a touch of soy sauce, peas and carrots

Good luck to you, don't feel discouraged. I know what you mean about some people on these boards being condescending and just down right rude, but I truly think everyone who has replied is only trying to help you. Let us know how you're doing!!