Nothing to show for my hard work

aronao

So for the past month I have been tracking food and exercising an average of 4-5 days a week (usually 60 mins or more, mostly cardio classes and some Pump classes). I've been netting 1200-1400 cals a day. The scales have not moved at all, my clothes feel the same, maybe there's a little more muscle on me but it's minimal. What's going on here? I'm so frustrated, everyone else seems to just drop weight so easily with the move more eat less approach but not me. Could I have messed up my metabolism from years of yoyo dieting or by dropping 10kg last year with 1200 cal/day diet and no exercise?

Any advice would be appreciated? I'm 164 cm and currently weigh 82 kg so have plenty to lose.

psuLemon

Are you using a food scale? And how are you calculating exercise calories? I suspect you are under estimating calories consumed and over estimating calories burned.

On a side note, based on your stats and workout routine, I would suggest eating a 1800 calories total, macro's around 40% carbs, 30% protein and fats.

Also, any medical conditions; PCOS, menopause, hypothyroidism?

aronao

I use a HRM to calculate exercise expenditure, yes I may be underestimating food intake but when I'm not sure, I generally overcompensate rather than underestimate. I do have hypothyroidism but am taking meds and my last thyroid function was in normal range.

To be honest, I don't eat clean, drink too much coffee and diet soft drink and eat too much sugar. But I would have thought that regardless of that, the calorie deficit should have had some impact by now.

mpeace1406

I agree with the above poster about eating more calories. From what I've read and heard from fitness experts, your body may be holding on to weight because you are doing some awesome workouts, but not eating enough to fuel them. It sounds so illogical, but try increasing your calories for a week and see how it works. Good luck!

jonward85

Just stick with it. I would agree with psulemon and say double check your calories. Also, How long have you been at it? Your Ticker says 11kg...is that since you started in 2012 or have you adjusted your goals since then?

Other things can make a difference, ie do you weigh every day vs 1 time per week. If it's once a week what is your sodium intake before weighin day. Sodium can cause excessove water retention. I don't eat "clean" either so it's not that, the caloric deficit is what matters.

rjmudlax13

Are you using a food scale? And how are you calculating exercise calories? I suspect you are under estimating calories consumed and over estimating calories burned.

On a side note, based on your stats and workout routine, I would suggest eating a 1800 calories total, macro's around 40% carbs, 30% protein and fats.

Also, any medical conditions; PCOS, menopause, hypothyroidism?

^ This one knows what he's talking about.

Also, something that helped me when starting out. I planned my meals for the week. For example, I made a bunch of rice and chicken on Sunday and measured out meals for 3 of the days. Some people don't like this because they want variety. But I think it's a good way to learn how to measure out your servings.

Also, don't trust the serving sizes on the back of packages. Use weight, not volume or number of pieces, etc.

Finally, persistence is key. Will Smith has a great quote about laying one brick as perfectly as you can everyday and eventually you will have a wall instead of thinking about the huge wall you have to build which can make you feel overwelmed.

psuLemon

I use a HRM to calculate exercise expenditure, yes I may be underestimating food intake but when I'm not sure, I generally overcompensate rather than underestimate. I do have hypothyroidism but am taking meds and my last thyroid function was in normal range.

To be honest, I don't eat clean, drink too much coffee and diet soft drink and eat too much sugar. But I would have thought that regardless of that, the calorie deficit should have had some impact by now.

So I can assume that means a no for the food scale? If so, then you are probably over estimating calories in. From my experience, those with hypothyroidism will not follow the standard deviation when it comes to the TDEE calculation that I presented. I would recommend, first getting a food scale (it's not uncommon to under estimate food as much as 400 calories in a day). Next, I would start eating 1500 calories a day with same macro's. And you don't have to worry about not eating dirty, calories determine weight loss, not the type. I would advice getting adequate protein is important for muscle retention. Also, while not necessary, i have seen a few people succeed with lower carb diets while having hypothyroidism. But that is something you would have to play with.

And if you want, please open your food diary so we can take a look and provide feedback.

aronao

Thanks all for your advice.

Sjenny5891

So for the past month I have been tracking food and exercising an average of 4-5 days a week (usually 60 mins or more, mostly cardio classes and some Pump classes). I've been netting 1200-1400 cals a day. The scales have not moved at all, my clothes feel the same, maybe there's a little more muscle on me but it's minimal. What's going on here? I'm so frustrated, everyone else seems to just drop weight so easily with the move more eat less approach but not me. Could I have messed up my metabolism from years of yoyo dieting or by dropping 10kg last year with 1200 cal/day diet and no exercise?

Any advice would be appreciated? I'm 164 cm and currently weigh 82 kg so have plenty to lose.

It would be easier to say if I could see your diary. You need to eat 1200 calories a day AFTER exercise.
I would check your HRM. Some exercises are not accurate when tracked with an HRM. It could be overestimating how many calories you are burning.
I second using the scale. One cup is not the "Level to the top scoop" that Garndma taught us. It can be so easy to underestimate how much you are actually eating. I found out I was WAY off estimating chips and Ice Cream.

The Thyroid issue could be causing problems too. You would have to talk to your doctor or a Nutritionalist to get a better answer there. I'm have no idea how that affects things.

Part of it could be the exercise classes. Your body muscles store Salt and water when they heal.

It could just be stored water from the Salt imtake?

Siansonea

"I'm not losing weight, do I need to eat more calories?"

NO, YOU DON'T.

More likely than not, you only THINK you're netting 1200-1400 calories a day. If you actually were netting those numbers, you'd know it, because you'd be LOSING WEIGHT. Since you're not losing weight, you're clearly not netting those numbers. You're fudging your numbers somehow, whether it's the calories you're consuming, or the calories that you're expending through exercise (and then "eating back", no doubt). So yeah, if you think you ate 1200 calories, but actually ate 1400, and you thought you burned 500 calories, but actually only burned 300, and "ate back" all 500 of those exercise calories, guess what happens to your calorie deficit? Spoiler alert: You don't have one.

Math only works if you quantify your variables accurately. And if you do quantify your variables accurately, the math WILL work, given enough time.

Mr_Knight

But I would have thought that regardless of that, the calorie deficit should have had some impact by now.

How do you know you have one?

mamadon

If you exercising that much, just make sure your eating back those exercise calories because you need the fuel.

servilia

Bump

clambert1273

I have hypothyroidism and a rare thyroid disorder. It won't hinder you and the only difference with us is that it is slower. I eat around 1700 calories a day and I am losing currently but I will adjust as weight comes off.

As stated, especially with hypothyroid, that food scale will be your friend. I weigh everything and record as accurately as possible. I bet if you do that, you will see a difference.

Timshel_

Double check calories burned and calories eaten. Keeping doing what you are doing.

Francl27

Buy a food scale and weigh your food.

jenilla1

...Also, don't trust the serving sizes on the back of packages. Use weight, not volume or number of pieces, etc...

This is very true. I weigh my food. The first time I noticed the serving sizes were off was with chips. It happens a lot with cereal, too.

aronao

"I'm not losing weight, do I need to eat more calories?"

I didn't ask this. No sure where you got it from.

and then "eating back", no doubt

Doubt. I don't eat them back, not all of them. If I'm under my net calorie goal after exercise, only then do I eat some back