I feel like I'm doing it right ... but ...
cheliekayy
Posts: 37 Member
I'm not seeing the scale move like I think it should be. I lost 22 lbs pretty quick but for the past 6 weeks I'm bouncing the same 2lbs back and forth. Up down - up down. Any insight would be greatly appreciated.
My diary is open. (this last weekend was an "off" weekend for me - stayed within my calories but with it being mothers day my macros are bad)
Information :
36 years old
Female
Weight this morning 180.4 (I bounce between 181 and 179)
BMR 1388
TDEE 1665
Calculated on Scooby. Set at sedentary. As a writer, I really spend the vast majority of my time on my bum at a lap top.
I log exercise separately at least 3 days per week and use a HRM to accurately log burns.
Currently eating at or below 1450 most days.
Using a 40% carb 30% fat 30% protein Macro split. BUT I rarely hit my macros. I struggle to get to the 30% protein intake and in the past six weeks have averaged about 23% protein with about 38% fat / 38% carb.
Yes, I eat out A LOT. I'm extremely careful in eating things that only have known nutrition facts to accurately enter. Anything at home I measure with an accurate scale.
I think that's all the information needed ! Thanks again if you can point me to where I need to adjust. I'm suspecting it's my macros ... but the protein is killing me from a digestion stand point (20 year vegetarian now eating meats).
My diary is open. (this last weekend was an "off" weekend for me - stayed within my calories but with it being mothers day my macros are bad)
Information :
36 years old
Female
Weight this morning 180.4 (I bounce between 181 and 179)
BMR 1388
TDEE 1665
Calculated on Scooby. Set at sedentary. As a writer, I really spend the vast majority of my time on my bum at a lap top.
I log exercise separately at least 3 days per week and use a HRM to accurately log burns.
Currently eating at or below 1450 most days.
Using a 40% carb 30% fat 30% protein Macro split. BUT I rarely hit my macros. I struggle to get to the 30% protein intake and in the past six weeks have averaged about 23% protein with about 38% fat / 38% carb.
Yes, I eat out A LOT. I'm extremely careful in eating things that only have known nutrition facts to accurately enter. Anything at home I measure with an accurate scale.
I think that's all the information needed ! Thanks again if you can point me to where I need to adjust. I'm suspecting it's my macros ... but the protein is killing me from a digestion stand point (20 year vegetarian now eating meats).
0
Replies
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Hey!
So when I started out I was 184 Lbs. I would workout but not log my meals. Once I started that I noticed a change. Maybe you should focus less on Macros and just your calorie intake right now. I would try eating around 1400 Calories and watch your sugar intake. Try drinking more water, maybe fruit infused water. I am in no way an expert, but just throwing suggestions that worked for me. Remember that tracking your Macros is not for everyone. I don't find that it works for me. What are you doing for exercise? I noticed the biggest change when I incorporated weight training into my schedule, but I was work out 5 days a week.
Good luck with your weight loss!0 -
Just because the nutrition information is readily available for a lot of food at restaurants does not mean that the portions are even close to the ones that they used for the reported nutritional data. In a lot of cases it's probably close and for a person who is only eating out occasionally it probably isn't a big deal. But if the bulk of your meals are coming from sources outside your own kitchen, there could be a lot of error in there even when you think you are logging accurately.
The other thing would be that you can't bank on your HRM being accurate for exercise outside of steady state cardio. If you are doing any sort of circuit training or weight training the cal burns your HRM spits out can be wildly inaccurate.
First I would check on the accuracy of what you're logging for food because with using TDEE your HRM cals burned really is null and void. If you know, 100%, that you are tracking accurately then it could be that you need to drop your calories a little bit.
For protein, have you considered yogurts or getting a protein powder?0 -
I have broke through plateaus a few times after a day over on calories (and I have heard of others doing the same thing). It's like it jars the system or something. It looks like sometimes you are pretty close on calories but often under by 200+ (not eating back all exercise calories I'm guessing and I get that) so I would think about having a day where you actually go over and see what happens.
Also, you aren't tracking your water. How are you doing on hydration?0 -
Hey!
So when I started out I was 184 Lbs. I would workout but not log my meals. Once I started that I noticed a change. Maybe you should focus less on Macros and just your calorie intake right now. I would try eating around 1400 Calories and watch your sugar intake. Try drinking more water, maybe fruit infused water. I am in no way an expert, but just throwing suggestions that worked for me. Remember that tracking your Macros is not for everyone. I don't find that it works for me. What are you doing for exercise? I noticed the biggest change when I incorporated weight training into my schedule, but I was work out 5 days a week.
Good luck with your weight loss!
Macros and calories go hand in hand. If she is staying in an overall deficit and hitting her macros, she should lose weight. Macro tracking is just a more detailed version of calorie tracking to provide for more specific dietary needs usually focused around targeting fat loss and training/recovery.0 -
I just took a closer look at your diary, you are eating a lot of sodium. Really watch the sodium intake, as well as your sugar. you can be working out, but diet is 80% of the battle. Until you control what you are putting into your body, you might not notice a huge change. Refrain from pop, maybe only allow yourself to have it once a week. It looks like you eat out quite a bit too which can also screw with your weight loss. Try to view the menus before and pick healthier options, grilled chicken, the burger with no bun, lemon water..... Sweet Potato fries. I know it sucks but once you train yourself on how to eat to fuel your body for the better, you will start seeing the changes
again, good luck! 0 -
Hey!
So when I started out I was 184 Lbs. I would workout but not log my meals. Once I started that I noticed a change. Maybe you should focus less on Macros and just your calorie intake right now. I would try eating around 1400 Calories and watch your sugar intake. Try drinking more water, maybe fruit infused water. I am in no way an expert, but just throwing suggestions that worked for me. Remember that tracking your Macros is not for everyone. I don't find that it works for me. What are you doing for exercise? I noticed the biggest change when I incorporated weight training into my schedule, but I was work out 5 days a week.
Good luck with your weight loss!
Macros and calories go hand in hand. If she is staying in an overall deficit and hitting her macros, she should lose weight. Macro tracking is just a more detailed version of calorie tracking to provide for more specific dietary needs usually focused around targeting fat loss and training/recovery.
I am just talking about when you first start. I am following macros NOW but when I first started it did not work for me. Like I said I am no expert just passing on what worked for me when I first started, it can all be so confusing when you are just starting out.0 -
Just to reiterate some of the things already mentioned; nutrition labels, and ESPECIALLY the nutrition facts provided by various eateries, are generally off the mark. Manufacturers are allowed by the FDA to have a margin of error up to 20%, and chefs are notoriously heavy handed with sauces and oils when preparing dishes. After all, they want your food to taste good... they don't care about your diet.
In addition, someone also mentioned sodium which really can mask losses if you are using the scale to judge.
My advice, in addition to eating more food that you prepare yourself, would be to cycle your calories. I am a firm believer that after a certain point most people will no longer respond to a set deficit, especially if that deficit is resulting in fairly low calories. For my online clients who reach a sticking point, I generally move them into a cyclic diet and things start moving again.0 -
>>> ust because the nutrition information is readily available for a lot of food at restaurants does not mean that the portions are even close to the ones that they used for the reported nutritional data. >>>
At chains , they are usually very close. Having worked in restaurants for a very long time the last thing they want to do is give you more than the meal is "allotted" for. It costs them big money and usually leads to the employee being fired. Not to say it doesn't happen - but I do try to account for this. I will not eat the entire plate but will LOG the entire amount if I think something has been over portioned (and I have a pretty good eye as to what 4 oz of XXXX looks like).
>>> If you are doing any sort of circuit training or weight training>>>
At this point, I am not. It's all mostly cardio related aside from a weight loss yoga dvd which I'm using an online calculator to log.
>>> Also, you aren't tracking your water. How are you doing on hydration? >>>
I have a 22 oz bottle that's always with me and is filled / consumed at least 3x per day. Plus I usually have a can of 5 cal lemonade or a -0- calorie beverage as well. I don't log it just because I know I'm staying hydrated now (in the beginning when I quit soda I wasn't !!)
>>>> I just took a closer look at your diary, you are eating a lot of sodium>>>
Yes I agree sodium is high.
>>>> . Refrain from pop.....s, grilled chicken, the burger with no bun, lemon water..... Sweet Potato fries >>>
I only drink pop with pizza - which is usually my only cheat meal in any given weak (and it's not a cheat in that I go over my cals only that it's not great for my macros) though I'm usually fine on sugars. I don't eat burgers or any kind of fries. Not sure why those were the suggestions ? lol0 -
I'd guess that your calorie info isn't accurate and you aren't eat at as big of a deficit as you think you are.
That or you are retaining significant amounts of water to mask any weight that has been lost. This can be due to hormone imbalances generated by too high of calorie deficit and too much exercise, eating high levels of salt, menstral cycles, swelling muscles, increased glycogen stores, etc.
Salt, sugar and soda have no effect on weight loss if you are truly in a calorie deficit.0 -
>>>> I just took a closer look at your diary, you are eating a lot of sodium>>>
Yes I agree sodium is high.
Even if sodium was high, it won't be masking a weightloss trend over 6 weeks.
I see you mentioned logging your exercise calories, are you eating those back? With TDEE you shouldn't be. Just checking because I know between how the MFP way works and how TDEE works, it can be very confusing/misleading on what to do with exercise calories.0 -
>>> My advice, in addition to eating more food that you prepare yourself, would be to cycle your calories. I am a firm believer that after a certain point most people will no longer respond to a set deficit, especially if that deficit is resulting in fairly low calories. For my online clients who reach a sticking point, I generally move them into a cyclic diet and things start moving again. >>>
>>>In addition, someone also mentioned sodium which really can mask losses if you are using the scale to judge. >>>
Can you explain what you mean by a cyclic diet, please ? AND how sodium can mask losses (I agree my sodium is too high - which is what I'm finding with eating out too much!)
I agree on the eating out thing being a somewhat grey area. I'm the person that requests NO oils / NO butters be used, etc. I'm fairly confident that I'm logging accurately even on meals that are eaten out. If anything - I'm probably logging a little MORE because I'm aware of that 20% margin.0 -
>>>I see you mentioned logging your eexercis calories, are you eating those back? With TDEE you shouldn't be. Just checking because I know between how the MFP way works and how TDEE works, it can be very confusing/misleading on what to do with exercise calories. >>>>
Since I'm eating between my BMR and TDEE at 1450, I sometimes eat back exercise calories (NO MORE THAN HALF) and sometimes I don't eat any of them at all.0 -
>>>I see you mentioned logging your eexercis calories, are you eating those back? With TDEE you shouldn't be. Just checking because I know between how the MFP way works and how TDEE works, it can be very confusing/misleading on what to do with exercise calories. >>>>
Since I'm eating between my BMR and TDEE at 1450, I sometimes eat back exercise calories (NO MORE THAN HALF) and sometimes I don't eat any of them at all.
That isn't how TDEE works.
Go here, read all of it, follow it for at least 4 weeks, preferably 6-8 weeks and see how things go: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
This might be worth mentioning since there has been hormone talk.
My cycle is 12 days late. Which NEVER happens. I've ALWAYS been very regular /consistent.
Pregnancy is not the cause (it's impossible).0 -
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If you're protein is too low and you were only doing cardio, you were/are probably losing fat and muscle. Since muscle helps burn loads of calories, your weight loss stall could because of that.
I suggest incorporating whey protein shakes into your diet, and start some type of resistance training. Maybe start a body weight circuit routine if the weights are not available or intimidating.0 -
This might be worth mentioning since there has been hormone talk.
My cycle is 12 days late. Which NEVER happens. I've ALWAYS been very regular /consistent.
Pregnancy is not the cause (it's impossible).
Hrmm... Yes. This indicates that you might have some hormonal imbalances going on. How quickly did you lose your 22lbs? How tall are you?
A week long "diet break" where you eat at maintenance and take it easier on exercise might be of use here. If anything it might just ease some frustrations. I'd also consider talking to a doctor about your period and possibly getting some blood work done to check thyroid function.
ETA* And by "impossible" I'm assuming you have NOT been having sex, because if there's any other reason that you think it's "impossible" it could be entirely "possible".0 -
I appreciate the snarky response, because I LOVE snark but it's really better when it's warranted.
(in reply to the you are eating too many calories link)0 -
I have no uterus. I'm pretty sure that makes it impossible
(Edited : Saying I have NO uterus isn't entirely accurate but I'm 100% certain that future pregnancy is impossible based on physical issues)0 -
If you're twelve days late but usually extremely regular, and you're not pregnant, I'd say it's time to visit your GP x0
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I think you're right on the impossibility... But I wonder if this would have any impact on your hormone levels that could affect your weight loss efforts. (I don't know - honestly - just something to look into.)I have no uterus. I'm pretty sure that makes it impossible.0
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>>>I see you mentioned logging your eexercis calories, are you eating those back? With TDEE you shouldn't be. Just checking because I know between how the MFP way works and how TDEE works, it can be very confusing/misleading on what to do with exercise calories. >>>>
Since I'm eating between my BMR and TDEE at 1450, I sometimes eat back exercise calories (NO MORE THAN HALF) and sometimes I don't eat any of them at all.
That isn't how TDEE works.
Go here, read all of it, follow it for at least 4 weeks, preferably 6-8 weeks and see how things go: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
Then I'm TOTALLY misunderstanding something because those are the posts and calculator I used to set myself and my partner up. (who is having the same stalls)
I've also had recent (and ongoing ) bloodwork including thyroid and estrogen so I know those aren't the issues.
I know fitbits aren't entirely accurate for burns but mine says I have 2,021 yesterday, 2862 the day before. 1883 the day before.
Even if I'm incorrectly logging dinging out .... 20% HIGHER of my TOTAL average Calories the past week ( 1196 counting even meals i'm logging at home ) that only means I'm taking in 1435 a day.
This isn't accounting for any exercise AT ALL (which I have done)0 -
Do you use a food scale to weigh your food?0
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Do you use a food scale to weigh your food?
Yes. I have a weight watchers scale that I use and I assume is accurate because the things I place on it (like a can of beans or whatever) weighs the amount the can is labeled for.0 -
How quickly did you lose your 22lbs? How tall are you?
I lost the 22lbs in about 40 days. It was very fast. 5'4 1/20 -
>>>I see you mentioned logging your eexercis calories, are you eating those back? With TDEE you shouldn't be. Just checking because I know between how the MFP way works and how TDEE works, it can be very confusing/misleading on what to do with exercise calories. >>>>
Since I'm eating between my BMR and TDEE at 1450, I sometimes eat back exercise calories (NO MORE THAN HALF) and sometimes I don't eat any of them at all.
That isn't how TDEE works.
Go here, read all of it, follow it for at least 4 weeks, preferably 6-8 weeks and see how things go: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
Then I'm TOTALLY misunderstanding something because those are the posts and calculator I used to set myself and my partner up. (who is having the same stalls)
I've also had recent (and ongoing ) bloodwork including thyroid and estrogen so I know those aren't the issues.
I know fitbits aren't entirely accurate for burns but mine says I have 2,021 yesterday, 2862 the day before. 1883 the day before.
Even if I'm incorrectly logging dinging out .... 20% HIGHER of my TOTAL average Calories the past week ( 1196 counting even meals i'm logging at home ) that only means I'm taking in 1435 a day.
This isn't accounting for any exercise AT ALL (which I have done)
Your TDEE should account for all your activity, essentially what you burn above your BMR whether it be just your day to day tasks or specific exercise. After you find your appropriate TDEE you then need to subtract out calories to find your calorie goal to lose weight. A lot of people start with 20% but if you don't have a whole lot to lose, start with 10% or 15% less than your TDEE. Since that accounts for ALL of your activity, you shouldn't be eating your exercise calories back.
Maybe we are saying the same thing, just in different terms.0 -
Looking at your food diary I believe your logging is off.
There is no way that the half chicken you eat weighs each and every time exactly the same to add up to 457 calories....also I think ( and might be wrong ) that 457 calories for half a chicken is very little. Also you seem to eat each time 67 grams of green beans that if I remember right add up to 20 calories.
For over a year I have weighed each portion I have put in my mouth and have cooked all food at home and can say that similar pieces of fish and meat or portions of food have never been identical in weight. And while the calories of green beans, or a 15 gram difference in a piece of chicken make very little difference , not really weighing the meat of half a chicken you presumably have not prepared yourself probably will......just to name an example.0 -
>>>I see you mentioned logging your eexercis calories, are you eating those back? With TDEE you shouldn't be. Just checking because I know between how the MFP way works and how TDEE works, it can be very confusing/misleading on what to do with exercise calories. >>>>
Since I'm eating between my BMR and TDEE at 1450, I sometimes eat back exercise calories (NO MORE THAN HALF) and sometimes I don't eat any of them at all.
That isn't how TDEE works.
Go here, read all of it, follow it for at least 4 weeks, preferably 6-8 weeks and see how things go: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
Then I'm TOTALLY misunderstanding something because those are the posts and calculator I used to set myself and my partner up. (who is having the same stalls)
I've also had recent (and ongoing ) bloodwork including thyroid and estrogen so I know those aren't the issues.
I know fitbits aren't entirely accurate for burns but mine says I have 2,021 yesterday, 2862 the day before. 1883 the day before.
Even if I'm incorrectly logging dinging out .... 20% HIGHER of my TOTAL average Calories the past week ( 1196 counting even meals i'm logging at home ) that only means I'm taking in 1435 a day.
This isn't accounting for any exercise AT ALL (which I have done)
Your TDEE should account for all your activity, essentially what you burn above your BMR whether it be just your day to day tasks or specific exercise. After you find your appropriate TDEE you then need to subtract out calories to find your calorie goal to lose weight. A lot of people start with 20% but if you don't have a whole lot to lose, start with 10% or 15% less than your TDEE. Since that accounts for ALL of your activity, you shouldn't be eating your exercise calories back.
Maybe we are saying the same thing, just in different terms.
I'm really confused because before posting I went to scooby and plugged my information in to give the stats in the first post, but this time they are different - maybe I had a typo ?
Either way, I'm putting myself in at my height/weight/age and at a desk job. With a 20% calorie reduction as my goal.
It says my BMR is 1568
It says TDEE 1881
And my daily calorie goal (based on the 20% reduction) is 1505
My goal on MFP is set at 1450 though my actual consumption has averaged 1196 over the past four weeks. (assuming I'm logging correctly when going out to eat - which I am going to try to cut back on as much as is possible).
Are you saying at 1505 (being TDEE minus 20%) if I log exercise I should or should NOT eat any of those back? I was under the impression since I have myself set at "desk job / sedentary) that I should eat some of those calories back.
Thanks for your help too 0 -
I'm really confused because before posting I went to scooby and plugged my information in to give the stats in the first post, but this time they are different - maybe I had a typo ?
Either way, I'm putting myself in at my height/weight/age and at a desk job. With a 20% calorie reduction as my goal.
It says my BMR is 1568
It says TDEE 1881
And my daily calorie goal (based on the 20% reduction) is 1505
My goal on MFP is set at 1450 though my actual consumption has averaged 1196 over the past four weeks. (assuming I'm logging correctly when going out to eat - which I am going to try to cut back on as much as is possible).
Are you saying at 1505 (being TDEE minus 20%) if I log exercise I should or should NOT eat any of those back? I was under the impression since I have myself set at "desk job / sedentary) that I should eat some of those calories back.
Thanks for your help too
The definition of "sedentary" is a tricky one. Depending on what you are doing for exercise, sedentary might be enough to account for your exercise and the calories that you burn during normal daily activities. It's best to start on the low end of what you think you are at and then you can adjust up or down from there depending on what the scale does and how you feel energy wise.
Most desk job folks, unless they are highly active throughout the week, will fall under "sedentary" and that will be enough to cover your exercise as well, meaning you would not eat back the exercise calories because they've already been considered in your overall deficit. I would start out by eating a total of 1505 calories and an easy way to do that but still log your exercise is to log all of your workouts as 1 calorie. If you see the scale dropping drastically or you begin to feel fatigued, increase your calories accordingly.
ETA: I think you will see the accuracy of what you log tighten up quite a bit just by cooking more of your meals yourself. I have nothing against eating out, it's just that with a lower calorie goal there is less room for error and with eating out frequently you are exposing yourself to more opportunities for error.0 -
I don't think you should eat below your BMR though.
But yes, if you do TDEE you don't eat back exercise calories because your exercise should be included in your initial setup.0
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