Not losing any weight. Please help.

garnerm60

I need some help and am hoping that some of you can answer my question which is: Why am I not losing any weight? In order to get the most accurate answers I'll give you some information.
I have recently ramped up my weight loss activities starting about 3 weeks ago. I exercise 5 or 6 days a week, usually doing the elliptical. I usually do about 70 minutes a day. I have a Polar FT4 and according to that I burn about 1400 calories every workout. On top of that, I have been very meticulous on measuring just what I eat with the MFP food journal. According to MFP, my daily goal is roughly 2200 calories. With my exercise calories added on, I am usually about 1200 net. I have done the first two weeks where I eat back my exercise calories, all with no change to my overall weight. I have tried this past week to not eat back my exercise calories, but that had the result of making me tired throughout the day and when I would exercise my stomach would hurt. I drink plenty of water every day, but I have noticed that my sodium levels are above what my goal should be. I really like sunflower seeds, and they are high in sodium. I have measured myself, but have not seen any change in dimensions. However, I have noticed that when I started on the elliptical I had an average speed of 5.5 mph. Now I am at 7.0 mph at the same resistance (level 12 of 25) and my heart rate is about 15 bpm slower than it was before. So, I can see that I am getting in better shape based on those numbers, but I still haven't lost a single pound after 3 weeks. Any advice?

Will_Thrust_For_Candy

Just to be clear.....it has been 3 weeks since you lost anything? Did you lose anything prior to this or is this when you started change your daily activities?

ETA.....are you weighing and measuring all of your food by using an electronic scale and measuring cups for liquids?

How much weight do you have to lose and what do you have your weekly weight loss goal set to?

Greenrun99

height, weight, do you use a digital measuring scale? Making all of your meals yourself?

garnerm60

I am 290, 6'3. I am looking to get down to 225. It has been 3 weeks since I started trying to lose, i.e. started a workout regimen. I make some meals myself, but not all. The ones I don't make are prepackaged, but not fast food. I have my weekly goal set to 2 pounds per week. I am measuring using measuring cups, but not a scale.

howardheilweil

I'm not sure if this is relevant to your issue or not, but 1400 calories burned from 70 minutes on an elliptical seems very high. I do a pretty intense workout on the elliptical and for an hour, the most ever ever burned is 600 - 700 calories. I'm not saying it's impossible, but I am very skeptical.

Will_Thrust_For_Candy

I will be honest, at this point the weight should be coming off at 2lbs/week quite consistently. The only reason that it wouldn't be is if you are eating more than you're burning and like the last poster mentioned, 1400 calories per workout is very high.

I would suggest to try eating back maybe 1/4 of your exercise calories. Buy a digital scale and weight every single food, measuring every single liquid. This includes condiments, including beverages or cream in coffee.

You also don't need to bust your butt on that elliptical to lose the weight. The cardio is great for your health and you should absolutely continue to do it, but you don't need to do so much to lose weight.


ETA....also log EVERYTHING you put in your mouth on MFP. Like EVERYTHING. You have to be honest with your intake. Drink more water and make nutritious decisions. Read food labels. You got this!

xidia

Somewhere, somehow, you're not creating enough of a calorie deficit to lose weight. Netting 1200 seems low, but 1400 for an elliptical workout seems high.

Increased cardiovascular fitness does not mean weight loss, or even body fat % change. I went from not being able to run for a bus to running 8 miles over the course of 6 months last year, and I definitely did not lose weight nor get smaller. Those only happened when I made sure I had a calorie deficit (and started lifting heavy weights, but that's a separate topic if you're happy with your workout regime).

garnerm60

I understand the 1400 seems high, but I have used a heart rate monitor, MFP, and another online source and they all say roughly the same thing. If these are wrong, then where can I get an accurate read on how much I burn?

One thing I was thinking might help is to add interval training to switch things up so my body doesn't get used to the same thing every day.

timbrom

I understand the 1400 seems high, but I have used a heart rate monitor, MFP, and another online source and they all say roughly the same thing. If these are wrong, then where can I get an accurate read on how much I burn?

One thing I was thinking might help is to add interval training to switch things up so my body doesn't get used to the same thing every day.

You can't. You can get some guesses based on averages of averages, but that's the best you can do outside a laboratory (and even in one there's a large margin of error).

Try eating back half the exercise calories, go from there.

Intervals are good, go ahead and mix those in if you want.

Greenrun99

I would do 2 weeks doing exactly what your doing, but eat 2000 calories and that is it.. no exercise calories.. weigh everything you eat, and get atleast 170g of protein.

Then see if you lost any and reassess your calorie goals.

cyclistphil

I understand the 1400 seems high, but I have used a heart rate monitor, MFP, and another online source and they all say roughly the same thing. If these are wrong, then where can I get an accurate read on how much I burn?

One thing I was thinking might help is to add interval training to switch things up so my body doesn't get used to the same thing every day.

You can't. You can get some guesses based on averages of averages, but that's the best you can do outside a laboratory (and even in one there's a large margin of error).

Try eating back half the exercise calories, go from there.

Intervals are good, go ahead and mix those in if you want.

I totally agree here I think 1400 calories from 70 minutes on the eliptical is very improbable. I would say that a very intense workout ont he elliptical may get you around 700 calories. I am not saying it is not possible but that looks very strange.
Also the issue with your heart rate changing could be from getting in better shape. However there are several other factors that go into heart rate on a daily basis. Things like hydration, temperature, how tired your body is just a few. you probably want to try and stay in a general range but it is never going to be exaclty the same.
I would definetly try eating back half of your calories and try that for a few weeks see where you end up.

danimalkeys

1400 calories for 70 minutes for a 290lb man isn't that out of line.

Urban_Princess

you may also want to change your cardio workout. I started getting "used" to the elliptical. I wasn't sweating as much and it wasn't challenging. So I switched to the treadmill where I walk at 4mph on an incline for a few minutes, then job at 6mph for a few minutes, and keep going back and forth. In 30 minutes I'm sweating much more than I did on the elliptical. My body isn't used to it so it is working for me now.

Holly_Roman_Empire

I would do 2 weeks doing exactly what your doing, but eat 2000 calories and that is it.. no exercise calories.. weigh everything you eat, and get atleast 170g of protein.

Then see if you lost any and reassess your calorie goals.

This is a good plan, and as it is uncomplicated, it should be pretty easy to follow.

Will_Thrust_For_Candy

you may also want to change your cardio workout. I started getting "used" to the elliptical. I wasn't sweating as much and it wasn't challenging. So I switched to the treadmill where I walk at 4mph on an incline for a few minutes, then job at 6mph for a few minutes, and keep going back and forth. In 30 minutes I'm sweating much more than I did on the elliptical. My body isn't used to it so it is working for me now.

This is not at all what the issue is in regards to this particular individual.


ETA....actually for any individual, but let's not get into that in this thread.

ChangingAmanda

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 This is a good topic to read with helpful links for figuring out how many calories you need to eat. For me, MFP had my calorie net way too low for me to sustain. I used the advice in that link to find what worked for me. I've had some struggles the past few months, but when I was eating my calorie goal each day, I was averaging 1.5lbs loss per week.

As for weight, that scale is the devil and should not be used solely to judge your weight loss. A recent high sodium meal, how long it's been since you last ate and what's still in your GI system, time of day, etc. will all influence the scale. It's normal a couple pound fluctuation in a single day. Try to always use the same scale at the same time each day you weigh and wear the same clothing (or go buff which is even better). Also take measurements and progress pictures and pay attention to how your clothes are fitting and how you're feeling. Great example that happened to me is I "gained" 1.5lbs one week but the jeans that were a touch snug the week before fit perfectly the week I logged my gain.

Additionally, elliptical is great to burn calories and increase your cardio fitness, but try and get some resistance training in so you can keep your lean body mass and burn more fat. I had a trainer that would say "Cardio is fine for looking good in clothes but you need to pick up those weights if you want to look good naked".

Good luck!

QuietBloom

I understand the 1400 seems high, but I have used a heart rate monitor, MFP, and another online source and they all say roughly the same thing. If these are wrong, then where can I get an accurate read on how much I burn?

One thing I was thinking might help is to add interval training to switch things up so my body doesn't get used to the same thing every day.

Forget what the HRM spits out as the calorie burn. Mine always says I burn way more than I actually do, according to this website:

http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx

The first number calculated is your GROSS calorie burn according to your heart rate. Then go the 'figure out NET calories burned' and get that calculated. See how that number correlates with what your Polar gives you. Go with the lower number.

garnerm60

In terms of intensity of the elliptical, by the end of the workout my sweat line is down to my belly button. Weighing myself before and after I lose about 3 pounds of sweat from 70 minutes, so it's not like I'm putzing around. I have tried sticking to only 2000 calories, but I end up just being hungry the whole day. Besides drinking more water, is there a way to help keep the hunger away, or is it something I just need to endure?

bmoliv66

1400 calories for 70 minutes for a 290lb man isn't that out of line.

This.

garnerm60

This is actually the website I have been using. It is the same as my HRM in terms of gross calories burned.

Debbie_Ferr

I have tried sticking to only 2000 calories, but I end up just being hungry the whole day. Besides drinking more water, is there a way to help keep the hunger away, or is it something I just need to endure?

Start tracking fiber.
It helps you not feel hungry, and helps you feel full. lower cholestrol, regulates blood sugar, great for your GI track (aka moves things along!), and helps you feel full, AND HELP WITH WEIGHT LOSS / WEIGHT MANAGEMENT. yeah!.

Foods naturally high in fiber include whole-grains, fruits, vegetables, beans, peas, legumes, nuts, and seeds

http://www.webmd.com/diet/fiber-health-benefits-11/compare-dietary-fibers

http://www.webmd.com/diet/fiber-health-benefits-11/fiber-weight-control

http://www.mayoclinic.com/health/fiber/NU00033

btw ~ mfp limits how many factors you can track / chart. so I've elimated the sugar tracking, and track fiber instead.
Also, reduce your sodium ~ since it makes you retain water weight.

Good luck !

dawn72467

Eating lots of protein should help keep the hunger at bay. Good Luck.

Will_Thrust_For_Candy

Honestly, this comes down to calories in vs calories out.

What you are doing hasn't been working and it's due to your intake.....it is honestly that simple.

Get a digital food scale. Weigh and measure everything you are eating. EVERYTHING. Eat your 2200 MFP calories + eat back 1/4 to half of your exercise calories (total of 2500-2900). Honestly, that should be MORE than enough calories. If you are hungry eating 2500 then you need to take a look at what foods you are choosing.

If you are eating more processed foods, the nutritional content maybe not be as good as whole foods. It's not that you *can't* have those things....if you feel great and are within your calorie goal then go for it.....but if you feel like crap and you aren't full then you have to re-evaluate.

There is a good possibility that you are not actually *hungry* rather you are used to eating a damn lot more. I am a big proponent of eating your calories when you want to, however in your case you may be better off to spread them out throughout the day.....it might just help with the psychological aspect of it.

You are clearly working hard and making great changes. Nothing can burst the bubble faster than busting your butt and not seeing results. If it's not working, then something needs to change.

elsyoommen

As others have said, both fibre and protein help with hunger. Try increasing both while keeping to your overall calorie goal.