Calorie cutting isn't working, what's next?

foggsgrams

Hey guys! Long time listener, first time caller

I've been about the same weight for years, I seem to always hover between 150 and 160 (currently 160).

I'm a 32yo 5'8" male, so while that isn't crazily overweight, but it's about 20% body fat (according to the BodySpec scan). My goal body fat % has been 14% for some time, which would put me somewhere in the mid-upper 140's. I've literally never seen that weight in my adult life

The issue is, I've been trying everything. I get good sleep (~8h), and have tried Intermittent fasting for a few months to no avail, and am back on the "calories in vs calories out" train.

The problem is that being in a deficit is clearly not helping me lose weight! This is the second time recently I've tried this, so I decided to track it meticulously so I could ask the question when it didn't work, so here we are.

Does anyone have any suggestions as to what to change in this to help jumpstart the 1-2lb per week weight loss? Maybe eat more, workout more, idk!



Thanks so much in advance for any thoughts, feedback or criticism

P.S. I know this has only been 10 days, but it's 10 days of tracking – more like a month of doing Just realized nothing was happening so decided to track exactly at the end here.

ninerbuff

You're at a slightly higher weight for your height according to BMI. Based on what you stated your bodyfat percentage is, to be at 14% your goal weight is 153lbs. There's an actual formula to figure this out if you know what your lean body mass is.
Oh and you're eating WAY too little. The body isn't dumb. It adapts to how much you eat and how much you burn especially if you try to extremely try to lose weight.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

Fuzzipeg

I was also thinking you are eating too little. if you have to loose 20 lbs then 1lb even half is a better rate to try for, be realistic about your activity level too. I've no idea what is a good weight for your height. May I say, the very lean look of a teenager does not suit a more mature person.

Take care and most of all Keep safe.

AnnPT77

Dude, you're eating less than I do, even if/when I'm trying to lose weight . . . and I'm a 66-year-old, mid-120s pounds, 5'5" female. I'm admittedly a good li'l ol' calorie burner for my demographic, but you're less than half my age, 3" taller, 30+ pounds heavier, several percent lower BF%, and 100% more male. I'd lose like a house afire at your gross intake, let alone net.

Among other things, subtle fatigue may be bleeding calorie burn out of your day (even fidgeting vs. not fidgeting is worth up to a couple of hundred calories daily, research suggests, not to mention slowed hair growth, slightly lowered body temperature, etc., etc.). On top of that, over-restricting eating can increase water retention.

You don't have enough body fat to lose 2 pounds a week (1000 calorie deficit) . . . at least not healthfully. Whatever MFP tells you to eat to lose a pound a week (at most/fastest), eat that, and log carefully. Set your activity level based on pre-exercise life, then eat a reasonable estimate of your exercise calories on top of your base calorie goal. Don't fiddle with your exercise routine at the same time (increasing exercise can increase water retention). Don't switch your eating style (IF to no IF to low carb to vegan or whatever - pick a happy eating routine, stick with it, making little tweaks if necessary for satiation or energy level). Don't skip logging days, even if you go over goal. Log them, even if you have to estimate. Stick with that, tracking carefully and consistently, for 6 weeks. See what happens.

Ten days is a drop in the ocean. Calorie counting by "doing but not tracking" has been demonstrated - in actual research - to result in very significant calorie underestimates by typical people. That's not a personal criticism: Most of us are "typical people". I for sure am. I stalled out rough-counting calories, joined MFP, started logging carefully (food scale and the whole 9 yards), and - voila! - weight loss picked right up again. Calorie counting can work, but gotta be actually counting them, y'know?

Best wishes for success going forward.

foggsgrams

Love it! Appreciate all the feedback

I agree, I don't think I'm eating enough haha. There's lots of mixed info out there – and tons of calculators that say given the info above, eating ~1700 calories a day (some say way less) would be the right amount to lose 1-2lb/week. To your point @AnnPT77, I may just not have enough to lose at that rate.

I'm going to try bumping up to 2000 calories for a week, then potentially up to 2200 for the following weeks. I've been at my current rate for a while now and not losing anything, so I'm afraid to go up 500 calories overnight and not put on some more fat in the meantime.

Any suggestions are always welcome I'll update shortly!

AnnPT77

foggsgrams wrote: »

Love it! Appreciate all the feedback

I agree, I don't think I'm eating enough haha. There's lots of mixed info out there – and tons of calculators that say given the info above, eating ~1700 calories a day (some say way less) would be the right amount to lose 1-2lb/week. To your point @AnnPT77, I may just not have enough to lose at that rate.

I'm going to try bumping up to 2000 calories for a week, then potentially up to 2200 for the following weeks. I've been at my current rate for a while now and not losing anything, so I'm afraid to go up 500 calories overnight and not put on some more fat in the meantime.

Any suggestions are always welcome I'll update shortly!

If you see a quick scale jump when you go up calories, don't panic: Expect a few pounds from extra water retention as part of metabolizing the higher amount of food, plus of course a bit more digestive contents on average on their way to becoming waste. It takes around 3500 calories above maintenance to gain a pound of fat, so if you jump 2-3 pounds on the scale in a day or two, didn't eat 7500-10,500 calories above maintenance, you know it's got to be water or waste, nothing to worry about. It'll sort itself out on the scale in a week or two. Bodies are weird. 🤷‍♀️😆