I don't understand why I'm not losing...

drwaddy

Hey everyone,

I started using myfitnesspal about a week ago, but I was on this workout routine for two weeks before then, using the exact same diet.

However, in three weeks I haven't lose a single pound, and I haven't lost a single inch off my naval, neck, or waist measurements...

When I started working out about two months ago I was 399 lbs, something had to change, and I really committed to my lifting routine and a healthy diet.

Fitnesspal recommended I eat around 2500 calories a day, and I was eating on average about 300 calories less than that a day if not right at that. I went from 399 to 390 in about a month, and since then I have held steady...

I'm lifting weights for an hour, 6 days a week, and I'm experiencing noticeable muscle gain. I'm consuming 220~ grams of protein a day to satisfy my lean body mass, and I'm not going over the 2500 calorie suggestion...

What am I doing so wrong?

Branstin

Please invest some time in reading this:

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

TavistockToad

Do you weigh and measure everything you eat with scales?

SezxyStef

not being patient enough....

9lbs in one month is a good rate of loss...almost 2lbs a week.

And if the exercise is new some of your weight loss could be masked by water/glycogen stores in your muscles...

Now to the "noticeable" muscle gain..you may be gaining a bit due to the fact you have a lot to lose but it wont be like a pound a week or anything...

What you are seeing is as noticeable is either the "pump" from the aformentioned retention or the loss of fat over the muscle...but regardless keep at it and be patient.

leooftheyear

Open your diary so we can give you more accurate advise

Pirate_chick

here are a few helpful links.


http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

BoxerBrawler

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

HaraldurB

Take your measurements regularly. The scale might not show a change but the measurements will.

SezxyStef

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

what??????:noway:

I haven't done any cardio and only lifted...I have lost lots of weight....

ETA: you don't need exercise to lose weight just a calorie deficet anyway...exercise is for health and fitness.

lindsey1979

I think it depends on what you're defining as lifting with weights, but most of us that lift heavy (a barbell workout like 3x5 Starting Strength, Strong Lifts 5x5, etc.) tend to take a rest day between workouts to give our bodies time to recovery. Hitting your nutrition (which is sounds like you're doing -- though if you're not weighing everything with a food scale, you should do that to be sure of your calorie consumption), getting enough recovery time and adequate sleep are HUGE.

You have a lot of weight to lose, so you should be able to handle a serious deficit. But, it's still possible to overtrain or have too big of a deficit which can impeded weight loss. Here's a good article by Lyle that discusses that phenomenon. http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

As SexyStef pointed out, it's totally possible that you are actually losing but water retention is wreaking havoc on your system and it's masking the fat loss in the past three weeks. Here are two good articles about water retention, the "whoosh" and how to induce the drop in water (anecdotal -- but I use the refeed day myself).

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part_28.html

afortunatedragon

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

what??????:noway:

I haven't done any cardio and only lifted...I have lost lots of weight....

ETA: you don't need exercise to lose weight just a calorie deficet anyway...exercise is for health and fitness.

Deep breath :-)

Tanpaku

You're noticing muscle gain? That's great! Muscle is very dense and weighs more than fat. If you are feeling better and feeling stronger, then maybe don't put so much focus on what the scale says. If you can test your body fat, I would do that, too.

I'm not saying ignore the scale. Just don't obsess on it. Keep up the good work!

angiedew

Weigh every serving of food with a digital scale. Log every bite. You have enough to lose that it is simple math: calories in/calories out. The easiest explanation is that you are still eating more calories than you think you are.

SezxyStef

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

what??????:noway:

I haven't done any cardio and only lifted...I have lost lots of weight....

ETA: you don't need exercise to lose weight just a calorie deficet anyway...exercise is for health and fitness.

Deep breath :-)

hehe I know right...*takes a deep breath and blows it out*

Mr_Bad_Example

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

No, not really.

jmv7117

Hey everyone,

I started using myfitnesspal about a week ago, but I was on this workout routine for two weeks before then, using the exact same diet.

However, in three weeks I haven't lose a single pound, and I haven't lost a single inch off my naval, neck, or waist measurements...

When I started working out about two months ago I was 399 lbs, something had to change, and I really committed to my lifting routine and a healthy diet.

Fitnesspal recommended I eat around 2500 calories a day, and I was eating on average about 300 calories less than that a day if not right at that. I went from 399 to 390 in about a month, and since then I have held steady...

I'm lifting weights for an hour, 6 days a week, and I'm experiencing noticeable muscle gain. I'm consuming 220~ grams of protein a day to satisfy my lean body mass, and I'm not going over the 2500 calorie suggestion...

What am I doing so wrong?

Have you calculated your TDEE? If so, then take 20% (aggressive) or 15% (moderate) off that value for your daily calorie goal. Lifting is good for preventing muscle loss when eating at a calorie deficit but is not really high in calories. If you want to boost your weight loss, add in some cardio and increase your basic daily activity. Walking is another great activity to add that gives good results. Other than that, be sure you are at your desired calorie deficit by not underestimating the calories you are eating (be as precise as possible) and not overestimating the calories you are burning. Be warned that the calorie burn some exercises in the MFP database are quite inflated. Oh and as you lose weight you burn fewer calories for an activity so either increase the time or intensity if you want the same burn.

donyellemoniquex3

http://www.huffingtonpost.com/2014/04/25/weight-loss-tips_n_5197679.html?utm_hp_ref=mostpopular

_lyndseybrooke_

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

Negative.

JustYandy

Add more cardio...dont eat the same meal everyday the body likes variety...watch out for empty calories.(aka soft drinks)

jennk5309

Are you letting yourself go really hungry and then overeating in response? A cycle of doing that can really sabotage weight loss efforts. I also agree with the others, weigh and measure everything. If that fails, see a doctor. Weight should be flying off you at your size. I also recommend Weight Watchers. It works better for me than MFP, I think because of the weekly weigh ins. They help keep me on track and accountable, especially because I was committed to going every single week, even when I knew I didn't lose or even gained. I used the embarrassment as fuel to do better the next week.

Am on MFP now because I am pregnant and you aren't allowed at WW meetings when pregnant. Note, I am not dieting, just tracking so I don't gain more than I need to. I will be going back to WW as soon as the baby is born though.

JustYandy

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

Negative.

I believe so for a person at that high in weight...need to get the heart at healthy levels.cardio is a great start.They both have benefits but I believe more cardio will help you

jennk5309

Also, since the cardio vs. weights debate has begun, I'll add my 2 cents. Just move, period. Who cares whether it's cardio or strength training? Moving burns calories. I'm sure that you have a ton of muscle underneath your fat, because you need it to hold up that much weight. So personally, I'd focus on cardio, but again, any movement is better than nothing and will help.

gotskilla

First, do not let yourself get discouraged. I started my journey at 320 pounds and I am still working on it. It will happen! A good place to start if you can is to go have your Resting Metabolic Rate (RMR) tested to get a more accurate reading on the minimum amount of calories that you should be taking in. Most insurance companies allow you to do this for free, mine did, I have Blue Cross. Also, don't weigh too often and don't pay too much attention to that number, it doesn't always show on the scale. Sometimes my weight barely goes down on the scale but I can still tell that I am losing, my clothes are getting looser, etc. I also highly recommend getting a good heart rate monitor to get a more accurate reading on how many calories you are burning during workouts. Devoting time to weights and cardio is also important. Also, finding a diet that works for you is also extremely important. There is so much information and misinformation out there, do some research, try different things, recipes, etc. Don't think of it as dieting, its a lifestyle change. To break it down, eat smart and eat fresh, as little processed stuff as possible, and track your calories in and calories burned as closely and accurately as possible. You can do this!

bonoeuf

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

Negative.

I believe so for a person at that high in weight...need to get the heart at healthy levels.cardio is a great start.They both have benefits but I believe more cardio will help you

Believing something does not make it true.
Read as much as you can by the likes of Alan Aragon and his peers. You will learn that muscle built can be lost by too much cardio. A lot of women favour cardio because they fear that they will look like Arnold if the pick up heavy weights.
Muscle uses more energy at rest than fat so the more you have the better and of course you look better. Keep lifting, with a short cardio session to warm up. Please don't be tempted to keep cutting calories. A 500cal deficit should lose you a pound per week and so on. Track and track some more. Good luck with your journey.

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Naedantz

I agree that adding more Cardio to your workout regimen will be helpful, but it could also be what you are eating. You may have to adjust what you are eating. I have a personal trainer and when I reached a plateau, he had me to cut down on my fruit. Although fruit is very nutritious, it is also high in sugar and too much sugar can cause you to store fat. Then the weight started coming off again. I agree that a view of your diary might help to shed some light.

Now, don't get discouraged, the numbers are not going up which is a good thing and congrats on the 9lbs. Stay focused. You may also want to try intervals training.

jessjunkies

It took me six weeks before the weight starting coming off. You just have to be consistant and have patience.

MrsBassPlayer

Did you cut out bread altogether?

dmenchac

Cardio is better to lose a bunch of weight first, then lifting to sculpt and tone...

Some of your posts really just blow my mind......

drwaddy

How do I open my diary? I can't find that option in the settings.

Unknown

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