Need help! Not losing weight!!

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  • jonnythan
    jonnythan Posts: 10,161 Member
    Don't focus on carbs. Focus on protein and fat. Those should be the core of your diet when losing weight. Carbs just make up whatever is left.
  • joyceisblasian
    joyceisblasian Posts: 12 Member
    Don't focus on carbs. Focus on protein and fat. Those should be the core of your diet when losing weight. Carbs just make up whatever is left.

    Ok.. so then what should my macros be? And you didn't answer my other question.
  • joyceisblasian
    joyceisblasian Posts: 12 Member
    Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

    Open your diary as well please.

    JUST FOR THE SAKE OF CURIOUSITY I decided to test this thing if it was true (in my case). I did about 50 minutes of my boxing training and my HRM told me I only burned 300 calories. When I looked at MFP estimates for 50 minutes, it was over 500 calories.

    That is why I never used their estimates because they seemed way too high for me. When I say on days that I train two a days for boxing, I am burning around 700-1000 calories depending on the workouts my coach has us do. And those are calculated by my HRM to give me that number. Whenever I use MFP estimations they are way to high, so for the sake of my knowledge, I'm going to keep using my HRM to tell me how many calories I'm burning throughout my training.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Sorry thus thread got lost in the others. I will come back to answer those questions later.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Don't focus on carbs. Focus on protein and fat. Those should be the core of your diet when losing weight. Carbs just make up whatever is left.

    Ok.. so then what should my macros be? And you didn't answer my other question.

    I believe I answered this in another post:

    "You should make sure to get 90+ grams of protein and 50+ grams of fat. Don't worry about carbs, they'll just make up the rest. I strongly suggest you start working some veggies and fruits into your diet. Start with things you like and make a conscious effort to fit them in somewhere."

    MFP adjusts your macro targets up as your calories increase, which is fine but confusing. Focus on getting at least 90 grams of protein and 50 grams of fat a day. More is fine. 100 grams of protein is probably better, actually.

    Carbs don't contribute to inability to burn fat or weight gain. Calories are what matter for weight gain/loss. The protein will help you retain muscle and the fat will help you feel full and support hormone levels and neurological function.

    Your body will burn fat as long as you are in a calorie deficit. Don't get hung up on details, especially unimportant ones like "net carbs" (which is a meaningless term anyway).

    Boxers are lean because they train hard and keep careful control of their calorie intake, and eat plenty of protein. The importance of carbs is really performance. Carbs are used for energy. If you're burning a ton of calories training, you will generally find it's better for performance to eat back those "extra" calories primarily as carbs.

    For example, imagine a typical dinner for you consists of chicken, avocado, and broccoli. However, today you ran a 10k and so you have an extra 600 calories to eat to meet your goal. Instead of eating more chicken at dinner, add a big bowl of pasta or rice.

    For example, yesterday you hit good nutrition goals: 126g protein, 71g fat, 122g carbs. You logged no exercise and got 1500 calories. Great. The day before that, you burned 720 calories from exercise and got 106g protein, 111g fat, 142g carbs. Not bad. Personally, I would have tried to get a bit less fat and a few more carbs; something like 106g protein, 70g fat, 200g carbs. A few less cookies but toss in some rice or whatever. Not a big deal; I'm just using this as an example.

    1) Hit your calorie goal consistently
    2) Get the minimum protein, or more, every day
    3) Get the minimum fat, or more, every day
    4) Eat several servings of vegetables and fruits, every day
    5) Exercise

    Does this help?
  • unFATuated
    unFATuated Posts: 204 Member
    You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

    So I'm not gaining muscles? that sucks

    Tell me about it. :laugh:

    It's unlikely you would be gaining muscle in a calorie deficit anyway, especially when doing so much cardio.

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