3 months, ZERO PROGRESS

aimeejolene

I would really appreciate some help, guys. Please read the whole thing first, if you have the time.

I have been on my healthy journey for three months now. I work out at least 5 days a week (sometimes more), lifting weights and doing cardio. I have a calorie tracker similar to the Polar watches that lets me know I am burning at least 300 calories in a half hour.

I eat healthy. I started off clean, but that is ridiculously expensive and time-consuming, so now I do allow some processed food in my diet that is low calorie, low sodium, high protein. I intake 1500 calories currently, over 100 ounces of water a day. Very little sugar, one cheat meal a week. Really, I am doing all the right things here, and I have researched this daily since I began to make sure I was doing what I needed to.

I HAVE ZERO CHANGE. My clothes fit the same, the scale flucuates in a 4-5 pound range and is never, ever consistent.

To say I am disappointed would be an understatement. I don't know what else to do here.

Mokey41

Are you weighing and measuring all of your food? Eyeballing portions is not the way to go. Logging absolutely everything, cream in coffee, candy, tastes?

A HRM is not accurate for lifting. It's meant for steady state cardio and will grossly over exaggerate numbers for lifting.

Something is definitely not right because you should be losing easily on what you say you're doing.

thehappyfitmusician

I struggled with this once I started exercising as well. My first six months I only focused on nutrition and couldn't figure out why I wasn't losing once I was working harder with exercise. Come to find out, I wasn't eating enough and was depriving my body of fuel because I was only netting about 700 calories a day when my BMR was around 1600.

Do you eat back your exercise calories? If not, there is your problem. If you are eating 1500 and burning 300-600 then you are in too great of a calorie deficit.

SezxyStef

either under estimating calories in and/or over estimating calories out.

End of story.

aimeejolene

I am OCD about my caloric intake. I DO measure, I DO count everything that goes in my mouth. Sorry, but it is not "end of story."

If I need to be eating back my calories, then I can do that. I was under the impression I needed to be KEEPING that deficit, not counteracting it entirely. Everything that I have read (and I have read all over the place trying to figure out the problem) says that to lose weight you have to create a deficit, not create it then eat over it.

I am so confused.

supermodelchic

Your diary is not open , so can't tell what your food choices are. open it up if you would like some help with that.. How many times a week are you working out?

SezxyStef

I said and/or.

if your HRM does not have a chest strap and you are using it for weight training you are over estimating burns.

It doesn't matter the deficet in reality if you are at a deficet you will lose. People on VLCD (very low calories diet) lose weight not in a good way but they still lose.

End of story.

aimeejolene

My account here and the one I use on my phone are not the same so opening it up won't give you anything. Sorry

aimeejolene

I DO have a chest strap. Really, do you have to talk to me like that? I am here for help, not to be belittled. If you don't want to offer me actual help, that's fine - just don't.

FlaxMilk

I agree that opening your diary would help. How cheat of a cheat meal are you having?

Edit: Can you give us your stats?

linzchapates

You're either overestimating how much you are burning off in your work outs or you are underestimating how many calories you are eating. Simple math, If you have a calorie deficit, you will lose. Period.

bkyoun

http://www.acaloriecounter.com/blog/why-am-i-not-losing-weight/

MaeRenee94

I too have seen little difference and am frustrated with my progress.
Things that have worked for me to boost weight loss is by switching up calorie intake constantly and what you are eating. Also bumping up cardio, I mostly lift and that is a much slower process in weight loss. Cardio will boost it, but still lift

aimeejolene

My diary isn't linked here. I can post what I ate yesterday, if it helps - almost every day is the same for me.

I am 5'2", 205 (ish). My cheat day is one meal on Wednesday with my mom where I get to have french fries, my biggest weakness. I can give it up, but I try to eat as clean as possible on that day so that the french fries don't completely blow my day.

I eat a ton of protein to prevent muscle loss from under-eating and over-working. Example - FP says my estimated protein intake should be at 15% on their spiffy new pie chart. I was at 24%.

jweeks1989

I am pretty mush going through the same thins. Ive been working out for the past couple of months and haven't seen a loss in weight. People keep telling me just give it time. I think its great the effort your putting in to your dieting and working out. You are helping yourself in so many ways. So if you think you are doing everything right then just give it time. I have heard it takes about 6 months to really notice a change.. Keep positive!

Pixi_Rex

Can you walk farther? run faster? do stairs without almost dying? lift heavier things? Because if you answer yes to any of those that is progress.

Do you take measurements? Are you sure your clothes are fitting the same? I am still wearing the same clothes I was 3 years ago... but uh.... they actually fit me now instead of me stuffing myself into them so sometimes clothes are not the best judge.

Are you weighing and measuring your food so it is accurate? are you a grazer - do you test everything you are cooking because that crap adds up fast without you even realizing it?

Are you being 100% honest in your efforts? Are you sure you are burning what you say you are burning? Are you 100% sure you are eating what you are eating?


There are a lot of reasons why you might not be progressing, I don't live with you or know you but I can tell you from personal experience that chances are you are cheating yourself somewhere and you do not even realize it.

FreyasRebirth

I am OCD about my caloric intake. I DO measure, I DO count everything that goes in my mouth. Sorry, but it is not "end of story."

If I need to be eating back my calories, then I can do that. I was under the impression I needed to be KEEPING that deficit, not counteracting it entirely. Everything that I have read (and I have read all over the place trying to figure out the problem) says that to lose weight you have to create a deficit, not create it then eat over it.

I am so confused.

If your fitness goals are set to lose weight, it already calculated a deficit *for* you. I'm likely MUCH smaller than you and I'm supposed to net 1400 (food-exercise=net). Set it to lose half a pound a week and aim for netting that number.

TArnold2012

No way to tell your diary is closed

Siansonea

You probably need to eat FEWER calories. When you figured your TDEE, you should have taken into account your activity level, you shouldn't be "eating back" calories you allowed for in that calculation. Your calorie goal should be 20% less than your TDEE, and that's all the calories you should eat. Hopefully you're getting enough protein and fat in your diet, so you feel satiated.

If 1500 calories isn't working, try 1400 for a month. Also, no cheat meals, unless you remain at your daily calorie goal. One 2000 calorie day will negate several days of starving. Our bodies don't respond to day-to-day stuff, they respond to steady trends. Your "cheat meals" are probably the main reason you haven't lost weight. Also, don't overestimate the weight-loss benefits of exercise. There are benefits of exercise, but it's more of an overall health than a weight loss thing. The vast majority of your weight loss will come from your diet, and staying at a consistent calorie goal that is appropriate for you age/height/weight/goals.

conniemaxwell5

Have you had a physical lately? If you are in a calorie deficit and not losing, you might want to ask your doctor about it. It could be thyroid or another physical issue that is preventing / slowing weight loss.

I would also suggest Googling TDEE and finding a site to calculate yours, and eat at a 20% deficit to your TDEE. You may have to play with the numbers a little bit but you should start to see progress. Don't be surprised if your calorie number is higher than what you're eating now. I work out 5 days a week and I eat 1700-1800 calories a day.

The biggest thing is don't get discouraged. If you're eating healthier and exercising, you're benefitting your body and getting healthy. Take your measurements because if you get wrapped up in the number on the scale, you'll get disappointed from time to time. Measure every couple of weeks.

Lyerin

Perhaps you should go see your doctor for a checkup? If you are honestly recording every calorie eaten and burned and are as accurate as possible, it does not make sense that you would not lose weight in a 3 month period if you are creating a calorie deficit.

aimeejolene

I had my thyroid tested about two years ago and it was perfect, but I am planning on going to see my doctor again just to double check.

I appreciate all of your help.

FlaxMilk

Hi, at 205 lbs and 1500 calories, you're right, you should be losing weight. It's not undereating, though you could likely eat more and still lose. You don't need to give up your french fries, either. If you are having a huge portion, cutting back a little may help, but it's hard to imagine that you are eating so many french fries as to eliminate your deficit.

If you are weighing/measuring and not losing weight, you should probably see a doctor. You are right that you should be losing at 1500 calories.

Do other scales put you in the same weight range?

FlaxMilk

I re-read and it says you measure. Do you weigh your food? (I have been finding it even easier than measuring since I got my food scale a few weeks back.)

aimeejolene

I actually tried that, thinking my scale was busted. No dice - the scale in my workout facility at work says the same. Doh.

rhileyschubbygranny

For those eating at TDEE -20%, do you eat that amount of calories even on the days that you are not exercising? For example, I am starting TDEE -20% tomorrow 10/16. Scooby states I should be eating 1571 cal per day. On my non-workout days should I eat at 1200 calories?

aimeejolene

I don't weigh anymore, I've gotten pretty good at knowing by looking since I was weighing at the beginning. I thought that might be my problem, that I was underestimating portion sizes, but I really don't. I tend to be generous with protein since it keeps me happier and full, but I don't eat a whole steak or anything.

msmonique46

I would add more fruit to get your fiber content up, even if it puts you over your sugars daily. Natural sugars from fruits are a good source of energy which should help to boost your metabolism. Also, I would watch my proteins. I too have a very high protein diet and have begun to think that might be counterproductive to my weight loss. However, I love turkey, chicken breast and nuts. It has taken me 2 1/2 months to loose 10 pounds. But, like you, I've seen only a slight difference in the way my clothes fit. Now, this week I've added cardio. I plan to do just 45 minutes 3 days a week because I am anemic and have to control my heart rate, blah, blah, blah. Anyway, the point is slow and steady. I am currently 178.5 and started at 188.5. I want my weight loss plan to be my life long plan. Therefore, unlike times in the past, I am not going to kill myself with exercise and restrict myself from any food. All in moderation and I can maintain this for a life time. It took me to the age of 46 to figure this out, but I think I have it now. (smile) Feel free to friend me, if you would like to be motivation buddies. God bless!!!

FlaxMilk

I would try weighing again for awhile and see if that makes a difference. Portion sizes can easily mess up your deficit to maintenance.

bkyoun

I don't weigh anymore, I've gotten pretty good at knowing by looking since I was weighing at the beginning. I thought that might be my problem, that I was underestimating portion sizes, but I really don't. I tend to be generous with protein since it keeps me happier and full, but I don't eat a whole steak or anything.

There is a good chance you are not estimating correctly. Go back to weighing everything every time. Good luck!

njbh86

I am OCD about my caloric intake. I DO measure, I DO count everything that goes in my mouth. Sorry, but it is not "end of story."

If I need to be eating back my calories, then I can do that. I was under the impression I needed to be KEEPING that deficit, not counteracting it entirely. Everything that I have read (and I have read all over the place trying to figure out the problem) says that to lose weight you have to create a deficit, not create it then eat over it.

I am so confused.

By eating 1500cal a day you ARE creating a deficit most likely (You really can't know that for sure without calculating your Basal Metabolic Rate or BMR). Google for BMR calculator or TDEE calculator. Put in your stats, work out your sedentary TDEE (Total Daily Energy Expenditure) and then set your basic calorie intake to 80% of that number (a 20% cal deficit). Then, when you work out, eat back 80-100% of the cals you work off. Too great a calorie deficit will impede healthy weight loss, and if you're just picking a number (1500 cal) out of the air, there's no science behind it and you could be eating too much or little (although too much is unlikely if you're truly sticking to those numbers). Work with those figures for two weeks. If that isn't working, reduce your intake by another 10% or so.

If this still doesn't work, then you need to do one of two things: 1) see a doctor, because there could be an underlying health issue stopping you from losing. If not, then you need to do 2) - be more honest with yourself about what you're taking in/working off. Calorie counting isn't as easy as people make it sound even if you're a fastidious logger. People put incorrect calorie amounts into MFP all the time (seriously, the fact I can find 6 or 7 different sets of values for the same product that don't agree is proof of this), and it's possible you're just working from bad information. Equally, some people don't like to be truthful with themselves (not saying this is you necessarily) and will get cognitive dissonance when they think they are being good but are occasionally sneaking extra or cheating in little ways. Because they think they're being good and the little extras are just rewards or something, they can't accept that they are over-intaking or whatever - their worldview just will not accept that this is possible, and thererfore something else must be in play.

tl;dr - calculate your BMR and TDEE online, eat 80% of your sedentary TDEE. Eat back your exercise cals (but don't stop exercising!) If this doesn't work, reduce intake by a further 10%. If this doesn't work, you're either kidding yourself or you've a health issue.