Strict calories deficit: not losing weight!!!!!
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bethanyjxx
Posts: 10 Member
I'm getting so stressed now.
For the past month I've been fluctuating +/- 2 pounds in body weight.
I am the heaviest I've ever been and so really wanted to just lose some weight, so I've been in a strict calorie deficit (I'm literally weighing EVERYTHING, even small things like my milk and butter usage...).
I aim to eat around 1300-1400 calories a day when my BMR is 1500 alone -- I go the gym (weight/resistance training) at least 4 times a week, the walk to the gym is 10k steps + anywhere else I walk to ect.
My diet consists of a lot of protein (eggs, lean meats ect.), and I force myself to drink lots of water.
I just really don't understand how I am not losing weight? I know my tracking is accurate because I've done it in the past, a few years ago, and it worked perfectly for me - dropped weight at a healthy and reasonable speed!
The obvious explanation is that I am losing fat, gaining muscle (I am a beginner so I believe this is possible from research I've found, and I know muscle weighs more) but I don't look any different? I've took my measurements and there's not really any difference from them either.
Just starting to lose all motivation, the stress of trying to consume 140g protein into a 1300 calorie diet, whilst on a tight budget, just seems too much and not worth it.
Please, someone help me
I should also note that I frequently feel EXTREMELY bloated and gas-y, so maybe this is involved? It's not fun.
For the past month I've been fluctuating +/- 2 pounds in body weight.
I am the heaviest I've ever been and so really wanted to just lose some weight, so I've been in a strict calorie deficit (I'm literally weighing EVERYTHING, even small things like my milk and butter usage...).
I aim to eat around 1300-1400 calories a day when my BMR is 1500 alone -- I go the gym (weight/resistance training) at least 4 times a week, the walk to the gym is 10k steps + anywhere else I walk to ect.
My diet consists of a lot of protein (eggs, lean meats ect.), and I force myself to drink lots of water.
I just really don't understand how I am not losing weight? I know my tracking is accurate because I've done it in the past, a few years ago, and it worked perfectly for me - dropped weight at a healthy and reasonable speed!
The obvious explanation is that I am losing fat, gaining muscle (I am a beginner so I believe this is possible from research I've found, and I know muscle weighs more) but I don't look any different? I've took my measurements and there's not really any difference from them either.
Just starting to lose all motivation, the stress of trying to consume 140g protein into a 1300 calorie diet, whilst on a tight budget, just seems too much and not worth it.
Please, someone help me
I should also note that I frequently feel EXTREMELY bloated and gas-y, so maybe this is involved? It's not fun.
4
Replies
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How tall are you and what do you currently weigh?2
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tiptoethruthetulips wrote: »How tall are you and what do you currently weigh?
Hi! Thanks for replying! I am 5''7 and 156 pounds 1 -
Both bloating and stress cause water retention which can mask fat loss. You should take active steps to resolve both those issues. Starting a new exercise routine can also cause inflammation and water retention
If you are sure you are in a deficit then you must be losing fat - that energy deficit has to come from your body's stores. If you aren't entirely sure (there's loads of awful food database entries....) then making your diary public helps.
And no muscle doesn't weigh more - it's just a bit more dense and also takes time to build significant amounts to show up in the mirror or tape measurements.
Keep doing the right things and have realistic expectations, a month isn't much in the context of the rest of your life!
PS
"and I force myself to drink lots of water" - that really isn't a good idea. Drink enough to stay hydrated, forcing yourself to drink more than you need doesn't result in weight loss and can be harmful.17 -
You are already in the healthy weight range for your height (albeit on the higher high of the BMI), weight loss is going to be slow and low. Your calorie intake will need to be on the ball, and you will likely need to weigh everything not just butter and milk.
You need to work out what is making you bloated and gassy, keep a strict food journal and monitor your body's reaction to the foods you are eating.
If you have set your profile to lose 2lb a week you may want to set to 1lb a week given that you are already in the healthy weight range, you will have a higher calorie intake but once you start weighting your solid foods and measuring your fluids (with calories) you will have a more accurate count of calories.
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If your exercise regime is new, that can also cause temporary water retention that may mask weight you have lost, especially when you are at a healthy weight and any loss is going to be slow.
If you set your food diary to public, maybe some of the experienced MFP-ers can give you some tailored advice.6 -
At 5’7” and 156, you’re probably looking more at losing .5 lbs a week. Maybe you 1 lb, but that would be tough. As said above, the weight lifting can cause some water retention which will mask weight loss.
How much weight are you trying to lose?5 -
Are you logging exercise? Some people overestimate their calorie burn for exercise.4
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There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings5
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Dogmom1978 wrote: »At 5’7” and 156, you’re probably looking more at losing .5 lbs a week. Maybe you 1 lb, but that would be tough. As said above, the weight lifting can cause some water retention which will mask weight loss.
How much weight are you trying to lose?
i want to lose around 20 pounds, as this is what I weighed prior to my weight gain0 -
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How much sleep are you getting? And being OLDER NOW, your metabolic rate slows. As an old guy here, and losing 40lbs since March, I had to up my cardio intensity MUCH more than I used to in the past where I didn't really do much at all.
I haven't assessed you, but I would try maybe working out at a pace where your rest times are shorter and bumping your walking to a faster pace.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
6 -
bethanyjxx wrote: »
Making a diet even more extreme is an even better method to stress the body out.
Stressed bodies will adapt to the foolishness.
Muscle doesn't add that fast, you train to use better what you got already first.
With that many steps, putting you clearly over the Active level if those are outside of exercise, I'm betting you selected Sedentary (not very active) just to be on the "safe side"?
Are you getting the sense perhaps your method wasn't great for the past month, extreme diet and such?
Good job weighing food.
What do you think is a healthy and reasonable speed since you have experience with that you say?
Sounds like your stress level from your post is through the roof - reread everyone's comments about stress.8 -
I just posted this same issue and basically got told that I'm logging my calories wrong... I do think being older, especially as a woman, can complicate things. I'm having to workout harder, eat less and be hungrier. I will tell you, years ago, when I had an autoimmune disease and some food allergies diagnosed, as soon as I quit those foods I lost an immediate ten pounds. Look into an anti-inflammatory, blue zone, or plant based (not vegan) diet. Also think about getting your thyroid tested, having a hormonal panel run, and getting tested for allergies. I also lost weight after having my hormones run by Dr who did a whole panel run multiple times during my luteal phase. I was very imbalanced and some supplementation for a few months helped me lose weight and get back in balance. Right now though I'm in the same boat as you. Going up and down a pound despite herculean efforts. I'm going back to the doctor soon. I'm sick of it and tired of being told I don't know how to count my calories 🙄6
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If you're truly weighing everything - even the singles like bananas, slices of bread, chicken breast, etc. - give it more time. The combination of extra fitness/muscle fatigue & repair could be temporarily masking scale results. And you don't have a HUGE deficit. Perhaps 1 or 1.5 pounds per week.
I am basing that on my #s and rounding up. I'm 5'5" and 135ish (down 13 approximately in 4 months) and walking 10-12k per day (including 60 minutes cardio) I burn 1900-2000 daily. You would likely burn a little higher as you're about 20-22 pounds heavier and possibly younger as I am 46. So if you're burning 2100-2200, eating 1400, that would be about 1.5 pounds. BUT if you feel that is not sustainable or that your energy suffers as you keep going - boost your intake by 250 to ONLY aim for 1 pound per week loss.
Also - though someone probably already mentioned it - make sure the entries you are using in the database are accurate. That could put you at a higher calorie intake than you realize.
Eventually the scale WILL catch up with the science.4 -
Just be patient, and cut yourself a break! I am in the same boat as you. Friggin' plateau from May-Sept, and finally, finally have broken through. Going off your plan will definitely make things worse, not better. So that's no good for your mental health. Staying on your program, sooner or later, you will break through. Trust the numbers. Calories in < calories out. ( I like limiting carbs, too; especially if you have a diabetes or pre diabetes concern)
Also, for me, it's the food, stupid! Like you, I weigh portions and track intake carefully. I exercise almost every day (tennis, still playing singles and doubles; gardening, walking, hiking in the woods, snow skiing, soon, I hope) but I only credit myself with a portion of the time I spend. My net calories should result in 1 lb/week loss, but it does not. I don't know why. When I get discouraged, I remind myself it won't be better if I stop, so I plod on. I am not in a hurry. ( except to fit into that 80's vintage one piece ski suit that I love so much. Next spring, for sure!)5 -
I just posted this same issue and basically got told that I'm logging my calories wrong... I do think being older, especially as a woman, can complicate things. I'm having to workout harder, eat less and be hungrier. I will tell you, years ago, when I had an autoimmune disease and some food allergies diagnosed, as soon as I quit those foods I lost an immediate ten pounds. Look into an anti-inflammatory, blue zone, or plant based (not vegan) diet. Also think about getting your thyroid tested, having a hormonal panel run, and getting tested for allergies. I also lost weight after having my hormones run by Dr who did a whole panel run multiple times during my luteal phase. I was very imbalanced and some supplementation for a few months helped me lose weight and get back in balance. Right now though I'm in the same boat as you. Going up and down a pound despite herculean efforts. I'm going back to the doctor soon. I'm sick of it and tired of being told I don't know how to count my calories 🙄
When someone reports results out of line with expectations and has a private diary and repeatedly avoids answering the very simple question "do you accurately weigh and log your food?" what do you think people are going to assume?
https://community.myfitnesspal.com/en/discussion/10813020/not-losing-weight#latest
You asked for help but seem not to want it enough to take any steps to resolve your problem.
Venting is fine but in the end it's not going to resolve your problem.
19 -
I just posted this same issue and basically got told that I'm logging my calories wrong... I do think being older, especially as a woman, can complicate things. I'm having to workout harder, eat less and be hungrier. I will tell you, years ago, when I had an autoimmune disease and some food allergies diagnosed, as soon as I quit those foods I lost an immediate ten pounds. Look into an anti-inflammatory, blue zone, or plant based (not vegan) diet. Also think about getting your thyroid tested, having a hormonal panel run, and getting tested for allergies. I also lost weight after having my hormones run by Dr who did a whole panel run multiple times during my luteal phase. I was very imbalanced and some supplementation for a few months helped me lose weight and get back in balance. Right now though I'm in the same boat as you. Going up and down a pound despite herculean efforts. I'm going back to the doctor soon. I'm sick of it and tired of being told I don't know how to count my calories 🙄
When someone reports results out of line with expectations and has a private diary and repeatedly avoids answering the very simple question "do you accurately weigh and log your food?" what do you think people are going to assume?
You asked for help but seem not to want it enough to take any steps to resolve your problem.
Venting is fine but in the end it's not going to resolve your problem.
Hey, thanks again for your input! I meticulously measure food and calories and don't need to be told the obvious. I asked, in my original post, for any *non obvious* things I might be missing. I have been using this app and tracking food and exercise for years. I guess it was my mistake for asking for creative responses from people who seem so set in their dogma. Since the only answer from you is that I must be counting my calories wrong, I know that I need to see someone with more answers and more resources to help. I have exhausted every solution and variable I know to be under my control. The issue is not me not wanting to solve my problem, the issue is that I can't, and the responses I got in my post were mostly, as usual, very basic. So like I said, I'll be seeing my physician.
There's your answer.6 -
I just posted this same issue and basically got told that I'm logging my calories wrong... I do think being older, especially as a woman, can complicate things. I'm having to workout harder, eat less and be hungrier. I will tell you, years ago, when I had an autoimmune disease and some food allergies diagnosed, as soon as I quit those foods I lost an immediate ten pounds. Look into an anti-inflammatory, blue zone, or plant based (not vegan) diet. Also think about getting your thyroid tested, having a hormonal panel run, and getting tested for allergies. I also lost weight after having my hormones run by Dr who did a whole panel run multiple times during my luteal phase. I was very imbalanced and some supplementation for a few months helped me lose weight and get back in balance. Right now though I'm in the same boat as you. Going up and down a pound despite herculean efforts. I'm going back to the doctor soon. I'm sick of it and tired of being told I don't know how to count my calories 🙄
Nobody's born knowing how to count calories. It's a very acquired skill and most of us trying to help people are veterans of making the same types of estimation errors that we help others catch.12 -
I just posted this same issue and basically got told that I'm logging my calories wrong... I do think being older, especially as a woman, can complicate things. I'm having to workout harder, eat less and be hungrier. I will tell you, years ago, when I had an autoimmune disease and some food allergies diagnosed, as soon as I quit those foods I lost an immediate ten pounds. Look into an anti-inflammatory, blue zone, or plant based (not vegan) diet. Also think about getting your thyroid tested, having a hormonal panel run, and getting tested for allergies. I also lost weight after having my hormones run by Dr who did a whole panel run multiple times during my luteal phase. I was very imbalanced and some supplementation for a few months helped me lose weight and get back in balance. Right now though I'm in the same boat as you. Going up and down a pound despite herculean efforts. I'm going back to the doctor soon. I'm sick of it and tired of being told I don't know how to count my calories 🙄
Nobody's born knowing how to count calories. It's a very acquired skill and most of us trying to help people are veterans of making the same types of estimation errors that we help others catch.3 -
I just posted this same issue and basically got told that I'm logging my calories wrong... I do think being older, especially as a woman, can complicate things. I'm having to workout harder, eat less and be hungrier. I will tell you, years ago, when I had an autoimmune disease and some food allergies diagnosed, as soon as I quit those foods I lost an immediate ten pounds. Look into an anti-inflammatory, blue zone, or plant based (not vegan) diet. Also think about getting your thyroid tested, having a hormonal panel run, and getting tested for allergies. I also lost weight after having my hormones run by Dr who did a whole panel run multiple times during my luteal phase. I was very imbalanced and some supplementation for a few months helped me lose weight and get back in balance. Right now though I'm in the same boat as you. Going up and down a pound despite herculean efforts. I'm going back to the doctor soon. I'm sick of it and tired of being told I don't know how to count my calories 🙄
99% of the time people don't lose weight because of inaccurately logging CI or CO, or due to temporary water retention, so why wouldn't we start there?
It's like if during a murder investigation, the police didn't look at the man standing over the body but instead went straight to suspecting prehistoric parasitical wasps...
In this thread, the OP both opened her diary and provided a detailed spreadsheet, so I was comfortable ruling out errors in logging her calories.
https://community.myfitnesspal.com/en/discussion/10812926/i-am-desperate-at-this-point-in-my-1-month-journey-can-you-offer-advice/p115
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