Can't seem to lose much weight

Elizabeth42013

Three years ago I followed the calorie allowance rec. by MFP and I lost 22 pounds in 10 weeks (ish). Just through diet, for the most part. After breaking my ankle and foot, a new relationship, and Covid, I gained 30. 🥺

Now, been at this for 4 weeks and I lost 2.4 in the first week and then 2 the second, but since then it's been -0.4, and now +.4. Back to just the 4.4 loss in the first two weeks.

I am not exercising per se, but usually get around 6000 steps when I am working during the week. And normal steps for the weekend. I am beyond frustrated.

Now, changing my weight loss goal to -20 pounds instead of -30 (just to see) MFP added on 300 extra calories a day? It is telling me to eat 1,700 calories a day.

I should also add I have hypothyroidism. Any tips, advice, etc?

Lietchi

Your goal weight does not influence the calorie goal MFP gives you. What does influence your calorie goal, aside from your personal stats (sex, age, weight, height) is the weight loss rate you choose and the activity level you choose.

There is nothing 'only' about 4.4lbs of loss in 4 weeks, I would just continue what you're doing. It's extremely common for people who lose quite quickly the first few weeks to experience a stall right after that: the quick loss is partially lost water weight from reduced carbs and salt and less food waste in your digestive tract. After that lots of water weight, the body often 'recalibrates' its water weight level, leading to a stall on the scale. The water weight fluctuations are masking fat loss on the scale.

Also, it would seem you've been weighing weekly. You might have weighed less on previous days where you didn't weigh in. Our weight fluctuates every single day due to fluctuations in water weight (from stress, salt, hormones, exercise...) and food waste in our system. The trick is looking at the longer term trend. After no movement for at least 4 weeks/one menstrual cycle, that's when you can start to worry if you're doing anything wrong.

PS: your hypothyroidism shouldn't influence your weight loss, provided you are properly medicated.

yirara

Hey, you're doing great! The only thing not working is your expectations! You only have 30lbs to lose? Then a weekly weightloss goal of 1lbs would be appropriate. So looks like you're right on track there. And yes, as Litchie wrote: weight fluctuates, constantly. It's not only bodyfat, but your weight is also made up of waste in your system (I call it poop weight) and water weight. Both constantly go up and down and will mask weight loss at times.

AnnPT77

On the hypothyroidism and weight loss topic, I highly recommend this thread here:

https://community.myfitnesspal.com/en/discussion/10767046/hypothyroidism-and-weight-management

It was written by an MFP-er, a scientist in the field, himself hypothyroid, who lost weight with MFP. It's solid, science based information . . . unlike a lot of nonsense on the web and in books, spread by someone who wants to sell you their book, program, supplement, etc.

I'm severely hypothyroid, properly medicated. If you're not properly medicated, work on that. (It will take time to dial in the right dose: They start us low, because too much of the meds is dangerous. If the first dose is not enough, they'll adjust upward, wait another few weeks for the body to adapt, test again . . . repeating that cycle potentially multiple times if necessary.)

Others above have given you good advice, which I endorse: Losing 2 pounds a week is a poor plan, IMO, with so little to lose . . . especially for someone who has a health condition that in itself has the potential to cause fatigue and thereby reduce calorie expenditure. Give your body adequate fuel to avoid that stress, and work on patience.

You can reach your goals, with the right plan. Your current progress is good. If you're premenopausal, it's normal to add water weight during parts of the monthly cycle, and that can distort scale-weight results . . . when it's fat loss we care about, not water, right? Even if not premenopausal, bodies are weird, and water retention happens for dozens of reasons: It's how a healthy body stays healthy, in some circumstances. If you weigh daily first thing in the morning for a few months - assuming that doesn't make you feel too stressed or obsessive - you'll start to learn your body's habits, which can be reassuring. Meanwhile, this is a good read:

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

All of that is why you should average your weight loss over multiple weeks, not look at each week as an isolated thing. Premenopausal women should compare body weight at the same relative point in two or more different cycles . . . and even then, results can be distorted by other factors.

Hang in there, fuel yourself for good energy alongside moderate and sensible fat loss, and you'll do great!

Elizabeth42013

Thank you everyone. I know I have to manage expectations. I don't know how much I should lose tbh...I say 30 because that is roughly where I was three years ago and pretty happy with myself. But I would still be considered overweight compared to BMI etc. It would be 50 if I want to get back to where I was for a short period of time when I was 30..the lightest I've been in my adult life. I have never been where the wretched BMI scale tells me to be..because frankly, I'd probably disappear.

Thank you for the advice and support..I will read the articles etc. I was optimized on thyroid meds but it appears I've turned hyper now, so have to adjust again. Yay.

Much appreciated. 💜