Having trouble losing weight

ticribbs

Hi There,

I started dieting about 2 months ago and I lost 8 pounds just from dieting and keeping my calories at 1,200. Then about 3 weeks ago I stopped losing weight and started gaining it back (even though I was sticking to that amount of calories) so I decided to step it up and start working out. I do 50 minutes of cardio exercise a day and still net my calories at 1,200 (I do eat back what I burn). Now, today I get on the scale and I'm a pound and a half heavier than I was two days ago

I measure all my food so I know what I'm eating is accurate, I've had a couple slips like last night I had some chips and salsa but seriously would that make me gain a pound and a half over night? Looking for help or advice to keep me motivated.

wanttolose40lbs

The weight gain overnight is just all the salt from the chips and salsa, drink lots of water today and you will lose it tomorrow. When I hit a plateau, I take one day and just eat heavy, I know it sounds counterproductive, but it works for me. It shakes up my metabolism and I start losing weight again. I'm sure there will lots of advice from other people, just pick what works for you.

LivingtheLeanDream

weight fluctuates for lots of reasons - if you are not over eating you can rest assured you aren't gaining fat. It can be sodium/hormones etc, there are lots of threads just like this in the forums with lots of answers.

your salty chips will have made you hold onto water, it'll be gone by tomorrow I'm sure

Collier78

Honestly it's probably water weight...if you are truly weighing all your food and logging accurately you are probably just retaining water. You're diary isn't open so I have no idea how accurate your logging is but this is my best guess based on the infor you provided.

P.S. By measuring do you mean with a scale or cups? Scale is best. you could be really off using measuring cups.

McKenzieLeigh

There are more expert people on here who will want to see your diary and have some great advice, but in my personal experience. I lost about 10 pounds pretty quickly at 1200 calories too and then stalled. I bumped up to 1560 and started losing weight again. You may be eating too little!! I am completely sedentary, no scheduled workouts so if you are working out, you probably need more food!! 1200 is too low for almost everyone!

ticribbs

Collier78 why would I be off using measuring cups? All the food that I eat calls for serving size based on cups/measuring spoons so I follow that. The only food that I eat that requires actual weighing is turkey for my sandwich, which I only use 1 slice and I think it's a safe assumption that is under 2oz.

ticribbs

Also, how do I share my diary?

deksgrl

Probably the sodium from the chips/salsa. I fluctuate +/- 3 to 5 pounds on water weight.

Use spoons/cups for liquids and weigh all solids for accuracy.

jlynnm70

Also, how do I share my diary?

Go into you settings and change it - there are3 or 4 choices in the drop down menu.

CMB1979

You may be eating too little!!

Not this. If you are at a deficit, you will lose weight. (Unless you have hormone/thyroid issues).

ticribbs

Thanks! My diary is public.

LivingtheLeanDream

I had a quick check of your diary, so you eat on average 1600 cals, with the amount of exercise that should be ok to lose, I know I can eat at that and lose so that should be ok.

Your sodium seems high most days, that will definately be causing you to hold on to water. Sodium is high in processed foods/canned foods and take away food, try and make some of your own meals using fresh ingredients? that would help.

I'm sure you'll get lots of good feedback.

I would still say calculate your BMR and TDEE and see if you are ok eating at 1600, without knowing your height/weight its hard to say how much you could/should be eating.

ticribbs

Hi RunRuntheeRun, thank you for the feedback! I'm 5'5 and 139 (or 137.3 two days ago). I will look at what my BMR and TDEE should be I have not done that yet.

ticribbs

Ok so my BMR is 1420.15 and I should be able to use the Harris Benedict Equation to determine my calorie intake but I'm stuck on what I should multiply by. I have an office job by I exercise for 45-60 minutes 6 days a week.

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

deksgrl

Moderately active, I would say.

LivingtheLeanDream

yeah I agree with moderately active so your TDEE is around 2200 therefore you eating at 1600 is absolutely fine and you will lose
your stats are very like mine (except I'm smaller) I usually can lose eating at 1600.

I'm currently maintaining on eating up to 2000.

just keep doing what your doing. ..and drink your water to flush that sodium and you'll lose.

ps you're actually at a very good weight already for your height

Collier78

Collier78 why would I be off using measuring cups? All the food that I eat calls for serving size based on cups/measuring spoons so I follow that. The only food that I eat that requires actual weighing is turkey for my sandwich, which I only use 1 slice and I think it's a safe assumption that is under 2oz.

Just saw this, so I'm sorry for the delayed response! Before I bought a food scale I would measure using cups..I like to make my own smoothies. I would use a measuring cup to measure my fruit. A serving size of frozen strawberries is 1 cup (or 140grams) When I bought my scale I used the same cup and weighed my strawberries. I was using almost 200grams of frozen strawberries in my smoothie. Not a huge difference because strawberries are lower calorie, but if I was off with that, what else was I off on?

Measuring cups don't take into account the density of the food. I was underestimating on foods and thought I was measuring. Once I started weighing my food my intake was more accurate and I started to see bigger losses. Hope that helps. If you have questions message me. :-)

ell_v131

Collier78 why would I be off using measuring cups? All the food that I eat calls for serving size based on cups/measuring spoons so I follow that. The only food that I eat that requires actual weighing is turkey for my sandwich, which I only use 1 slice and I think it's a safe assumption that is under 2oz.

measuring cups are just inaccurate. 2 makes from 2 different companies can turn out to measure different amounts. Weighing is the more accurate option and it's easy so why not give it a try?

Edit to add: Also with your height and not too much to lose, you could eat way more and still lose. I am 5'6 and 138 and I eat 1700 net and lose. First you need to make sure your intake is accurate and that won't happen with measuring cups.

tesha_chandler

Don't weigh for a few days after an intense work out, or high sodium days. Your body will retain water. Just keep pushing, you will break through this.

PlayBall5

I know that I am male and it is easier to lose weight more quickly but I was in the same boat as you. I hit a major plataeu about a month ago and had a hard time losing weight. I kept working hard and the lbs started coming off again. I hit my goal this last weekend and did it in only 2 months. Is what worked for me is high intensity interval training and added lifting weights. I lost 26 lbs in two months. I did this with a thyroid issue which according to all the bloggers on MFP was either impossible and dont believe me or think it was amazing. My wife has now started this program and she is starting to burn fat off very quickly. Feel free to message me and I can tell you more about how I did it.