Frustrated-I stopped losing weight

vitasoni80

So when I first started my journey in Jan, I was losing 1-2lbs per week. If I didn't lose than I could look at my diary and know exactly why...went over my calorie count. I would walk for 15-30 mins per day but mostly it was about learning how to eat right, Now I have increased my exercise program to include Strength Training and I began a running program. I average 20-25 miles per week. I do some type of cardio everyday for at least 30 minutes. I started this running program about 2-3 mths ago and I started strength training about 2 weeks ago. I feel great but the problem is that I haven't lost any weight in over a month. I will gain 1-5lbs then I lose 1-5 lbs. I have going up and down like that. I haven't really lost any inches so I don't think it is muscle gain. When I first began running, I expected something like this to happen because I understand that when you start running your muscles swell because they are retaining water but when should I expect to see weight loss again. Am I rushing things or am I doing something wrong? I have my diary open for anyone to take a look. I am open to positive feedback and suggestions...I am really beginning to get frustrated.

missylectro

If you're exercising that much you might be eating too little.

vitasoni80

If you're exercising that much you might be eating too little.

Really.....you think so? I feel like I eat too much. I eat back my exercise calories so I usually net about 1200. Would you mind taking a look at my diary

tonynguyen75

What is your average weekly caloric intake? If it's the same as it was when you started, you may have to lower it. You lost weight... So your BMR is likely lower now. Judging by your ticker you lost almost 50lbs. Not an insignificant amount. And judging by your diary, you seem to be eating back your exercise calories. If the amount you're eating back is exceeding the actual amount your burning off, you won't lose. Many exercise trackers are extremely inaccurate when tracking calories

Edit: I read your ticker wrong, you didn't lose 50 lbs. xD you have 50 to go. Disregard that.

StaciMarie1974

How do you determine how many calories you're eating? Do you log foods based on weight, or estimate portion sizes?

today, your grilled chicken: is this your homemade recipe, where you know exactly what goes into the dish? Or someone elses? If someone else, how do you know that 2 thighs is 316 calories? For the Jiffy afternoon snack, was the 2 tbs weighed in grams? Or estimated using a spoon? Did you weigh out the chips & salsa or just count out 13 chips?

For yesterday's banana, what did it weigh? I eat bananas often and depending on weight they're from about 75 calories to 140. Was the rice measured in a cup? How much was it packed in? For calorie dense items, its very important to go by weight.

In general, weigh anything solid. Even things like bread where the package says 1 serving = 2 slices, 41g. I've not yet had 2 slices = 41. Its usually 45, 48, 49. Avoid generic or homemade listings in the MFP database unless you created them. Firm up your accuracy as to the # of calories you consume each day. Don't forget cooking oils, dressings, etc.

The answer to why this worked before and doesn't know: as you lose weight your burn # goes down, and likely before your inaccuracy was not enough to void the deficit. But that could have changes as you've lost a decent amount of weight.

vitasoni80

Tony, My average weekly caloric intake is about 8000 calories(that is net). I usually eat back most of my exercise calories. I've lost about 28lbs already. I've been measuring and my BMI has decreased from 42% in Jan to 35% today so I know I've done something right.

I am 5'4" about 191lbs (on a good day). My calculated BMR is 1632 daily. I work out 6-7 days per week. I usually run 2-3 miles per day, strength train and do a spin class 3x's per week in addition to my runs. I was thinking of eating 1200 calories per day and not eating back my exercise calories. Any suggestions?

vitasoni80

How do you determine how many calories you're eating? Do you log foods based on weight, or estimate portion sizes?

today, your grilled chicken: is this your homemade recipe, where you know exactly what goes into the dish? Or someone elses? If someone else, how do you know that 2 thighs is 316 calories? For the Jiffy afternoon snack, was the 2 tbs weighed in grams? Or estimated using a spoon? Did you weigh out the chips & salsa or just count out 13 chips?

For yesterday's banana, what did it weigh? I eat bananas often and depending on weight they're from about 75 calories to 140. Was the rice measured in a cup? How much was it packed in? For calorie dense items, its very important to go by weight.

In general, weigh anything solid. Even things like bread where the package says 1 serving = 2 slices, 41g. I've not yet had 2 slices = 41. Its usually 45, 48, 49. Avoid generic or homemade listings in the MFP database unless you created them. Firm up your accuracy as to the # of calories you consume each day. Don't forget cooking oils, dressings, etc.

The answer to why this worked before and doesn't know: as you lose weight your burn # goes down, and likely before your inaccuracy was not enough to void the deficit. But that could have changes as you've lost a decent amount of weight.

I usually estimate my calories based on packaging and using measuring cups/spoons. I have never weighed my food. So maybe I need to invest in a scale. I never thought that I could be overestimating my calories burned and underestimating my food intake.

RllyGudTweetr

Tony, My average weekly caloric intake is about 8000 calories(that is net). I usually eat back most of my exercise calories. I've lost about 28lbs already. I've been measuring and my BMI has decreased from 42% in Jan to 35% today so I know I've done something right.

I am 5'4" about 191lbs (on a good day). My calculated BMR is 1632 daily. I work out 6-7 days per week. I usually run 2-3 miles per day, strength train and do a spin class 3x's per week in addition to my runs. I was thinking of eating 1200 calories per day and not eating back my exercise calories. Any suggestions?

I suggest rethinking that; it's not a healthy choice given the information you've posted, and will most likely result in muscle loss that outstrips any benefit from the exercise.

tonynguyen75

Weigh your food and eat the same things you have been eating.

Do NOT eat 1200 calories without eating your exercise calories back.

If you're exercising that much, 1600 calories will be sufficient. I believe the issue is with the tracking. You'll have to be more accurate with it. If you use any condiments, especially mayo, ketchup, salad dressing, be sure to weigh those accurately because they are very calorie dense.

tonynguyen75

Also keep track of any "cheat days" you may be having. A lot of people will have weekly cheat days and basically eat back all their hard work during the week with extra food, alcohol, snacks etc.

leggup

How do you determine how many calories you're eating? Do you log foods based on weight, or estimate portion sizes?

today, your grilled chicken: is this your homemade recipe, where you know exactly what goes into the dish? Or someone elses? If someone else, how do you know that 2 thighs is 316 calories? For the Jiffy afternoon snack, was the 2 tbs weighed in grams? Or estimated using a spoon? Did you weigh out the chips & salsa or just count out 13 chips?

For yesterday's banana, what did it weigh? I eat bananas often and depending on weight they're from about 75 calories to 140. Was the rice measured in a cup? How much was it packed in? For calorie dense items, its very important to go by weight.

In general, weigh anything solid. Even things like bread where the package says 1 serving = 2 slices, 41g. I've not yet had 2 slices = 41. Its usually 45, 48, 49. Avoid generic or homemade listings in the MFP database unless you created them. Firm up your accuracy as to the # of calories you consume each day. Don't forget cooking oils, dressings, etc.

The answer to why this worked before and doesn't know: as you lose weight your burn # goes down, and likely before your inaccuracy was not enough to void the deficit. But that could have changes as you've lost a decent amount of weight.

I usually estimate my calories based on packaging and using measuring cups/spoons. I have never weighed my food. So maybe I need to invest in a scale. I never thought that I could be overestimating my calories burned and underestimating my food intake.

+1. Yeah, you're probably underestimating your calories burned. As you lose weight, you will also have to work harder and longer to burn the same number of calories. Additionally, MFP calorie burn estimates for running are WAY too generous for most people.

vitasoni80

Ok, I am gonna buy a scale tonight, start weighing my foods so that I make sure I am tracking properly. I'm also going to stick to a 1600 calorie diet without eating my exercise calories back. I think part of my problem is that on days that I do really well in the gym and burn alot I tend to add a "lil extra" on my plate thinking it's ok when in reality I am partially undoing what I did. Thank you all so much for taking the time to answer my posts..I really appreciate it.

StaciMarie1974

That is the most likely scenario. Originally I didn't even bother to weigh things like slices of bread. Now its kind of amusing to see that they're 'off'. I think packaged food can be off by 10% and still be in compliance. And unfortunately, measuring cups for solids is not very accurate. How many calories are in the cup will vary each time depending on how you pack it. Weighing in grams will give you a finite answer.

I usually estimate my calories based on packaging and using measuring cups/spoons. I have never weighed my food. So maybe I need to invest in a scale. I never thought that I could be overestimating my calories burned and underestimating my food intake.

kethry70

I think the 1600 plan and buying a food scale are the way to go overall. But, I did want to mention that your body will also retain fluid for muscle repair from strength training (which you said you started a couple weeks ago. That can take several weeks to clear out.

Finally FWIW, my weight can vary for hormonal (or sodium) reasons, I weigh daily but I go by the overall trend and recognize that a fluctuation of a few lbs is frustrating but perfectly normal

Also, here is a great thread that should be required reading
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

vitasoni80

Update:

You all are awesome. I increased my calorie count to 1500 and only eat back about half my exercise calories. I also bought a food scale and it appears I was underestimating just a little but it was still insightful. I think my biggest issue was that my calorie count was too low so my body stalled. Since this post I have lost another 10lbs and counting! Thank you all so much for the advice.

WBB55

Grats! 10 lbs in 6 weeks is great!

Maybe in another 5 lbs or so, you might want to switch your goal to 1 lb per week, though. Especially if you're being more accurate. I'd hate for you to lose momentum, but as you get nearer your goal, you should decrease your daily deficit.