HELP not losing on TDEE yet

KCW37

im 5'6 175 lbs BF 32% i have been strictly follwing TDEE -20%for 3 weeks now i havent lost any weight i have been waking up 5 days a week and doing fasted cardio wearing a HRM burning 500 cal then i weight train at night 3 days on 1 day off. I measure and log everything i put in my mouth eat 1600 calories a day my macros 40 p 30 c 30f .i eat clean food lean turkey breast chicken salmon carbs are ezekiel bread fat is either flax coconut oil or natural pb Oh i also took measurements and i havent lost anything

can someone help do i need to eat more do i need to give this more time do i need to cut back i am so frustrated
i have been a yo yo dieter for years
i do have hypothyroidism but its under control

Tanya949

I see you are eating 1600 cals... Maybe you need to eat more... seriously. And eat back some exercise cals, you should never NET below your BMR.

Are you following EM2WL? You should ask your question there, they will be able you give you very good advice as to how fix what is not working right now. And you should cut at 15%, not 20%.

KCW37

oops i meant TDEE minus 20%

Tanya949

OK, I was wondering LOL... go to the group em2wl and ask your question there.

txgalnokc

I've been in your shoes for years!! Tried every weight loss program out there - weight watchers, curves, personal trainers - you names it! I recently was talked into trying Advocare's 24 day challenge and lost 13 lbs in 3 weeks, 3% body fat, down 3 jean sizes and still losing weight. I haven't worked out but twice in the 3 weeks, but I have cleaned up my diet and followed the challenge without getting sidetracked. It's not cheap, but I have found that you can get it on eBay a lot cheaper than buying it directly from a distributor. Just make sure you get a challenge with the catalyst and the thermoplus. Again, it's pricey, but what price can you put on something that works?! Plus, it's all natural! Doesn't give you the jitters! There is a nasty fiber drink you have to drink at first, but you just have to down it and try not to think about it.

Shaky44

First, I would give it some more time on the calorie intake goal. Three weeks isn't a lot of time. Give it at least three more and then see what happens.

Regarding the strength training: you might consider a more traditional 3x / week program with rest in between.

Francl27

What do you mean by 'measure' your food? Do you weigh it? If not, that's probably your problem.

editorgrrl

You're underestimating your food &/or you overestimated your exercise when you calculated your TDEE.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

PS. Just checking—you do know that TDEE includes exercise, so you don't eat back your exercise calories, right?

scubasuenc

If your exercise routine is new, then your body can hang onto water for a few weeks while you are adjusting. Also, did you take measures before starting? If so, have you lost inches? It is possible you are losing inches even when the scale isn't moving.

If 1600 is your TDEE minus 20%, then that is a 400 calorie per day deficit. That should be less than 1lb per week loss. A 1lb difference can easily be hidden in daily water variations. You might want to give it a few more weeks.

KCW37

yes weigh

LynneW1983

I recently started jogging and Kettlebells, my weight shot up5lb It keeps going down a couple pounds then shooting back up after another workout. I read 3-4 weeks for water in muscles to even out as you get used to new workouts. I think that advocare post is load of crap someone working for company put up. Your doing right things.

KCW37

i agree thank you

julies90

You can try replacing the steady state cardio with some HIIT . It can be a great way to jump start some fat loss.

SLLRunner

I see you are eating 1600 cals... Maybe you need to eat more... seriously. And eat back some exercise cals, you should never NET below your BMR.

Are you following EM2WL? You should ask your question there, they will be able you give you very good advice as to how fix what is not working right now. And you should cut at 15%, not 20%.

This is incorrect. If a person is not losing weight they need to eat less. Also, with the TDEE method, you do not eat your exercise calories back because there is no calorie deficit built in. You eat TDEE less the percentage according to whether you want to lose .5, 1, 1.5 or 2 pounds a week.

OP, My guess is (1) you are eating more than you think, (2) you are not giving it time because you say you're been on your new program for 3 weeks, and (3) you are retaining some water from your increased exercise.

(1) Don't measure food because it's really not accurate. Buy yourself a good digital food scale and weigh everything you put in your mouth. That means when you core and cut that apple or that pear, or you peel that banana, you stick it on the scale. You weight that peanut butter, broccoli, and squash. You read packages and don't rely on MFP;s food database because it can sometimes be pretty inaccurate.

(2) Patience is a virtue because weight loss is not liner. My weight did not come off right away, and it took awhile. It took me almost a year to lose 40 pounds.

(3) When you start a new exercise program your body retains water for muscle repair, especially with weight lifting.

Open you diary and we will be able to give you more concrete advice.

iw2198

Don't forget to take measurements. I thinks its more important then your scale. I have been staying at 225lbs for 2 weeks now but my waist is still getting smaller, 2.75". other measurements are going down too. Don't forget muscle weighs more than body fat.

LiftCore

If you're not losing weight you're not in a caloric deficit. Either you're not measuring all of your food correctly or you haven't calculated your maintenance level properly. I would pick a logical number for a maintenance (don't know what it is for femalws, for males it tends to be around 2500) and test that out for 1-2 weeks. Not losing weight? Lower calories by about 200 or so.

KCW37

thank you
by measure food i mean with a scale i measure every little thing
i have taken measurement no inches lost yet
i think you all are right i need to give it a little more time
i had my rmr tested i burn 1480 cal doing nothing so if i am burning at least 500 cal doing cardio i think i need to up calories a bit
my biggest concern is i am 32 percent body fat

Francl27

Well 3 weeks is not a big deal. I'd wait a couple more weeks before panicking. My only guess otherwise is that you're overestimating your activity.