30 day shred - not losing weight?!

senboy

Hi all!

So I am now on day 11 of the 30 day shred and not even half way through. I weighed myself in today and was a little disappointed to find I haven't lost any weight. I am 5ft5 and weigh 67kg - my goal being 60kg. I have a job that required me to sit 12 hours a day (6:30am - 6:30pm) and as soon as I am done, I hit the gym for a 45 min cardio session and once I get home, I do the 30DS. I also have a balanced diet and try to cut our sugars as much as I can. I have breakfast at 7 which is usually a bowl of cereal, pasta or salad for lunch and then usually smoked salmon with some vegetables for dinner. I have to say that after work and my excercise, I don't get to eat dinner until 9:30 which I realise is late considering I go to bed at 11. Do you think this is the problem? Even my family is surprised by the lack of change considering my routine (I have been hiting the gym and dieting for over 3 months now). I also walk for at least 1 hour a day.

EDIT: Following the first few comments - My target is to consume no more than 1200 calories a day and I usually consume around 1000-1100

Any advice is greatly appreciated!

logg1e

I guess that the obvious first question is "Are you in a calorie deficit".

logg1e

Sorry, should read, "are you in a calorie deficit?".

Wetcoaster

Hi all!

So I am now on day 11 of the 30 day shred and not even half way through. I weighed myself in today and was a little disappointed to find I haven't lost any weight. I am 5ft5 and weigh 67kg - my goal being 60kg. I have a job that required me to sit 12 hours a day (6:30am - 6:30pm) and as soon as I am done, I hit the gym for a 45 min cardio session and once I get home, I do the 30DS. I also have a balanced diet and try to cut our sugars as much as I can. I have breakfast at 7 which is usually a bowl of cereal, pasta or salad for lunch and then usually smoked salmon with some vegetables for dinner. I have to say that after work and my excercise, I don't get to eat dinner until 9:30 which I realise is late considering I go to bed at 11. Do you think this is the problem? Even my family is surprised by the lack of change considering my routine (I have been hiring the gym and dieting for over 3 months now).

Any advice is greatly appreciated!

You are eating more than you are burning.

senboy

I guess that the obvious first question is "Are you in a calorie deficit".

I limit myself to 1200 calories a day and usually hit around 1000-1100 each day
I burn at least 400 calories at the gym every day + walk 1 hour a day + do the 30DS

logg1e

Hmmm. Would you be happy to open your diary so we can look for clues?

lemonlionheart

Did you just start working out 11 days ago? With a new workout routine the body often holds onto water weight to repair itself. Can take a couple of weeks to drop off.

I won't touch on the 'less than 1200 calories' thing right now, as I'm sure there are plenty others that will tell you to eat more.. but you are at least eating back some of your exercise calories, right?

SezxyStef

Did you just start working out 11 days ago? With a new workout routine the body often holds onto water weight to repair itself. Can take a couple of weeks to drop off.

I won't touch on the 'less than 1200 calories' thing right now, as I'm sure there are plenty others that will tell you to eat more.. but you are at least eating back some of your exercise calories, right?

This...

as for the under 1200...get over that. Esp doing 30DS...if you continue you will be sorry as you wont have energy, hair and nails will get brittle etc...

30 Day shred you should be taking measurments as well...I lost more inches than lbs doing it.

AnnaNoel_21

30DS isn't for weight loss its inch loss. Should take pics and measurements. Just because the scale isn't going down doesn't mean you're not losing. As far as being under 1200 cals, many will tell you its a bad thing. I don't personally believe in starvation mode. I've lost 50 lbs and several inches. Still going down. About to start 30DS again.

SezxyStef

30DS isn't for weight loss its inch loss. Should take pics and measurements. Just because the scale isn't going down doesn't mean you're not losing. As far as being under 1200 cals, many will tell you its a bad thing. I don't personally believe in starvation mode. I've lost 50 lbs and several inches. Still going down. About to start 30DS again.

most of us don't believe in starvation mode but eating sub 1200 calories means you are not fueling your body, you are missing out on vital nutrients and it is not sustainable for the long term.

lemonsnowdrop

I've seen before and afters of 30DS where people look so different yet are the same weight as before. Like others said, ditch the scale for now.

47Jacqueline

I've been looking for information about Shred. I don't want to lose weight, just inches. On the other hand, does it help with losing body fat? or is that just a calorie deficit thing?

sabified

As you're being told in other comments, watch your inches instead of weight right now. The same lbs of muscle will be smaller than that amount of fat.

Weight loss comes with calorie deficit, so it's easy to think that if you eat less than the 1200 recommended it will help you lose that much faster, but you need to get over that. The 1200 fuels your basic bodily functions- you NEED that much for your body to continue moving efficiently, WITHOUT exercising. If you keep eating less than that, most especially with working out as much as you do, you're going to hit a major slump. Eat 1200 everyday, and aim to also have a min of half of what you burn through exercise. You'll see the results and feel much better to boot.

senboy

As you're being told in other comments, watch your inches instead of weight right now. The same lbs of muscle will be smaller than that amount of fat.

Weight loss comes with calorie deficit, so it's easy to think that if you eat less than the 1200 recommended it will help you lose that much faster, but you need to get over that. The 1200 fuels your basic bodily functions- you NEED that much for your body to continue moving efficiently, WITHOUT exercising. If you keep eating less than that, most especially with working out as much as you do, you're going to hit a major slump. Eat 1200 everyday, and aim to also have a min of half of what you burn through exercise. You'll see the results and feel much better to boot.

Thank you for the feedback - I should have measured myself before I started but I will do that from today onward.

I figured I would get a lot of criticism for the lack of calories. But I genuinely don't feel hungry very often. My breakfast usually takes up around 200 calories (cereal or porridge with fruit), lunch between 200-500 (either soup, pasta, large salad or depending on the time of the month and my cravings - something bigger and less healthy such as pie and mash). And dinner is where I usually eat something light such as stuffed peppers, smoked salmon and vegetables, brown rice & chicken etc (usually around 300-500 calories).

I snack on fruit or nuts. On the weekends I tend to let go a bit and have whatever my family is having (usually hit around 1500-1700 calories)

I would never let myself starve and avoid eating even when I am hungry - I like to feel full and I get full very quickly.

Would you say that perhaps the calories don't necessarily matter and that its more about what and how much you eat? After some posts I am worried that the lack of calories might effect my physical appearance as well as other important things.

Anyway appreciate all the feedback

kk_140

I didn't lost an ounce while doing the 30-day shred and I'm fairly certain I was at a deficit, but wasn't actively trying to lose weight at the time. I have started losing water weight at an incredibly fast rate since I stopped the shred a few days ago. I think my muscles were really holding onto it (at least that's what I'm assuming since I was sore every day of the shred).

Now that I'm giving my body a few days rest before kicking back up into gear, I've lost 4 pounds in 2 days.

http://www.myfitnesspal.com/topics/show/1308268-day-30-of-the-30-day-shred

I guess the point I'm trying to make here is that you're going to be losing fat while on the shred, losing inches, etc. You may just not be seeing the drop on the scale yet because of soreness and water retention due to the sudden activity.

Take measurements and good luck!

pleasepleaseno

I just started the 30 day shred today. Does that mean i'm not going to lose lbs. while doing the shred, even while on a deficit?

liannexxx

Maybe you are building muscle? So although the scales aren't changing maybe a lots happening in the background to make you shred the fat faster :-)

Well as long as you aren't cheating the system x

Aaron_K123

Couple things:

1) 11 days is insufficient time to notice fat loss by scale weight that couldn't be easy masked by water retention. That takes probably about 6 weeks.
2) I'm not sure how accurately you are logging but if you are only eating 1200 calories a day you need to eat more. You cannot sustain your body at your activity level with such low nutrition, that is not healthy
3) As others have said scale weight isn't as important as inches as an indicator of fat loss. When you exercise your body will tend to retain water in your muscles for storage of glycogen and for repair, this water retention will actually make you gain weight and if you haven't gained weight it is probably because you have lost some fat and possibly a little muscle
4) As little as you are eating if you carry out intense exercise the weight you lose will come from both fat and your muscle, effectively weakening you and limiting your ability to burn calories in the future. Eat more.
5) The eat more comments are assuming you are accurately tracking, if you are actually eating more than you think you are then of course disregard that.

Aaron_K123

Maybe you are building muscle? So although the scales aren't changing maybe a lots happening in the background to make you shred the fat faster :-)

Well as long as you aren't cheating the system x

You cannot build muscle at a caloric deficit let alone in 11 days as a woman eating 1200 calories per day. She is NOT building muscle, if anything she is on course to lose muscle with such a low caloric intake.

Aaron_K123

I just started the 30 day shred today. Does that mean i'm not going to lose lbs. while doing the shred, even while on a deficit?

Do you care more about losing fat and becoming more fit or do you care more about losing pounds?

senboy

Couple things:

1) 11 days is insufficient time to notice fat loss by scale weight that couldn't be easy masked by water retention. That takes probably about 6 weeks.
2) I'm not sure how accurately you are logging but if you are only eating 1200 calories a day you need to eat more. You cannot sustain your body at your activity level with such low nutrition, that is not healthy
3) As others have said scale weight isn't as important as inches as an indicator of fat loss. When you exercise your body will tend to retain water in your muscles for storage of glycogen and for repair, this water retention will actually make you gain weight and if you haven't gained weight it is probably because you have lost some fat and possibly a little muscle
4) As little as you are eating if you carry out intense exercise the weight you lose will come from both fat and your muscle, effectively weakening you and limiting your ability to burn calories in the future. Eat more.
5) The eat more comments are assuming you are accurately tracking, if you are actually eating more than you think you are then of course disregard that.

Thank you for the feedback. Much appreciated
Yeah - I log everything I eat and drink - even little things. How many calories do you suggest I consume? Also do you think that eating dinner 1 hour before going to bed is bad or is that all just a myth?

Aaron_K123

Couple things:

1) 11 days is insufficient time to notice fat loss by scale weight that couldn't be easy masked by water retention. That takes probably about 6 weeks.
2) I'm not sure how accurately you are logging but if you are only eating 1200 calories a day you need to eat more. You cannot sustain your body at your activity level with such low nutrition, that is not healthy
3) As others have said scale weight isn't as important as inches as an indicator of fat loss. When you exercise your body will tend to retain water in your muscles for storage of glycogen and for repair, this water retention will actually make you gain weight and if you haven't gained weight it is probably because you have lost some fat and possibly a little muscle
4) As little as you are eating if you carry out intense exercise the weight you lose will come from both fat and your muscle, effectively weakening you and limiting your ability to burn calories in the future. Eat more.
5) The eat more comments are assuming you are accurately tracking, if you are actually eating more than you think you are then of course disregard that.

Thank you for the feedback. Much appreciated
Yeah - I log everything I eat and drink - even little things. How many calories do you suggest I consume? Also do you think that eating dinner 1 hour before going to bed is bad or is that all just a myth?

I could take a crack at guesstimating what your intake should be based on online calculators but to do so I'd need your age, height, weight and gender if you are willing to share that.

Meal timing is unimportant for weight loss so yes eating 1 hour before bed being bad is a myth. I almost always eat right before bed personally because I see no reason not to and often that is the time where I get a free second to eat.

senboy

Couple things:

1) 11 days is insufficient time to notice fat loss by scale weight that couldn't be easy masked by water retention. That takes probably about 6 weeks.
2) I'm not sure how accurately you are logging but if you are only eating 1200 calories a day you need to eat more. You cannot sustain your body at your activity level with such low nutrition, that is not healthy
3) As others have said scale weight isn't as important as inches as an indicator of fat loss. When you exercise your body will tend to retain water in your muscles for storage of glycogen and for repair, this water retention will actually make you gain weight and if you haven't gained weight it is probably because you have lost some fat and possibly a little muscle
4) As little as you are eating if you carry out intense exercise the weight you lose will come from both fat and your muscle, effectively weakening you and limiting your ability to burn calories in the future. Eat more.
5) The eat more comments are assuming you are accurately tracking, if you are actually eating more than you think you are then of course disregard that.

Thank you for the feedback. Much appreciated
Yeah - I log everything I eat and drink - even little things. How many calories do you suggest I consume? Also do you think that eating dinner 1 hour before going to bed is bad or is that all just a myth?

I could take a crack at guesstimating what your intake should be based on online calculators but to do so I'd need your age, height, weight and gender if you are willing to share that.

Meal timing is unimportant for weight loss so yes eating 1 hour before bed being bad is a myth. I almost always eat right before bed personally because I see no reason not to and often that is the time where I get a free second to eat.

Course - I am 22 years old, female, 5ft5 and weigh 67kgs
Thanks again!

Aaron_K123

So there are lots of online calculators out there to estimate the amount of calories you require to maintain your weight. Take them with a grain of salt, they are based on population averages and are not tailored to you specifically. Still using them can give you an idea of where to start and then you just need to keep track of your progress and adjust accordingly. Trick is to give it several months before you evaluate as days and weeks are not enough time.

For this example I will use this calculator:

http://scoobysworkshop.com/accurate-calorie-calculator/

I will plug in first as if you were completely sedentary.

It gives your basal metabolic rate (BMR): the amount your body burns just being alive, same as you would burn in a coma, as 1431 calories. What this means is if you did nothing but sleep you would still lose weight only eating 1200 calories a day.

Next it gives your Total Daily Energy Expenditure (TDEE) as 1718 calories. Since I told it you did no exercise this is actually your NEAT or Non-exercise activity thermogenesis>

Now lets tell it that you actually exercise and say you exercise about 3-5 hours a week with moderate exercise.

Then it gives your TDEE including that exercise as 2219 calories.

That means if you exercise moderatly 3-5 hours per week that your body requires 2,219 calories to maintain your weight. If you eat 1000 calories that means your deficit is 1,200 calories per day which would be a weight loss of 2.5 pounds a week. That is way to fast for someone of your size. What you want is to adjust to be losing about 1 pound per week. 1 pound per week is a deficit of 500 calories a day which would mean that you would want to eat 1700 calories per day.

So yeah, using this calc and those assumptions it would be 1,700 calories per day for your intake.

ChrisM8971

Couple things:

1) 11 days is insufficient time to notice fat loss by scale weight that couldn't be easy masked by water retention. That takes probably about 6 weeks.
2) I'm not sure how accurately you are logging but if you are only eating 1200 calories a day you need to eat more. You cannot sustain your body at your activity level with such low nutrition, that is not healthy
3) As others have said scale weight isn't as important as inches as an indicator of fat loss. When you exercise your body will tend to retain water in your muscles for storage of glycogen and for repair, this water retention will actually make you gain weight and if you haven't gained weight it is probably because you have lost some fat and possibly a little muscle
4) As little as you are eating if you carry out intense exercise the weight you lose will come from both fat and your muscle, effectively weakening you and limiting your ability to burn calories in the future. Eat more.
5) The eat more comments are assuming you are accurately tracking, if you are actually eating more than you think you are then of course disregard that.

Thank you for the feedback. Much appreciated
Yeah - I log everything I eat and drink - even little things. How many calories do you suggest I consume? Also do you think that eating dinner 1 hour before going to bed is bad or is that all just a myth?

Just wanted to confirm that when you say you are logging everything you eat and drink, you mean that you are weighing and measuring everything before you log it?

pleasepleaseno

I suppose I just need to readjust my thinking! It's kinda hard to wrap my head around it that I'm becoming more fit and healthier but not losing weight. It's just been the goal, you know what I mean? All your comments are super helpful though, you rock