HELP! I can lose any weight. What am I doing wrong?

cyberpump

The scale is just another data point to track. How are your clothes are fitting and the mirror are more important data points. You could be gaining some muscle so the scale again is just one piece of data to consider. As many alluded to, you need to track your calories fully. My take if you haven't attained your goal...forget the cheating. Many "cheat" and go way overboard and don't even realize they basically evaporized the "good" done the previous 6 days, etc. In addition, there is no such thing as out exercising a poor diet as well.

sweet2def

6 small meals per day yet only averaging 1600 cals? . . . . from experience ONLY, you aren't eating enough.

*How intense is your cardio?
*Can you elaborate on what ''clean eating'' is to you?
*Weigh your portions - it helps you ensure you're hitting your macro's. Don't be afraid to consume calories from clean foods.

Again, as other posters have asked, open your diary and that'll help people to help you

_Zardoz_

You're eating far more than you think. Many things in your diary are down as cups. Cups is not an accurate measure of solid items as it's a measure of volume. You need to weigh solids and measure liquids. Tighten up your logging and that will have an effect. Have a look at the link below for some great advice in logging accurately good luck

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

acorsaut89

Hello Everyone!! I need help!

I am currently down 16 lbs but I have hit a plateau. And I did the same thing last month too. I have only lost 1 lb each month (May and June). I eat clean about 90-95% of the time with 6 small meals a day. And if I do cheat, I have like a Reese's Peanut Butter Cup or a Frozen Yogurt. I am at the point where most non-clean foods make me sick. I do drink about a gallon or more of water a day.

I work out 3-4 times a week burning about 400-500+ calories each time. Most of my 1:00-1:30 workouts are weight training with like 20-30 mins of cardio. I am tracking my food with 1500-1600 calories a day and I meal prep (2) days a week so I am prepared.

I have talked to a few health specialists and I FEEL I'm doing everything I'm suppose to be doing, but obviously not because I can't break this 1 lb per month. The scale hasn't changed, but in a positive aspect, my clothes are looser.

Any help is would be awesome!!!

Out of curiousity - when you started clean eating and working out, did you go cold turkey or did you make small adjustments?

The reason I ask is because if you shocked your body into a life style change by making all the adjustments all at once then your body will get used it and maybe it's just not as effective as it was in the beginning. I am not saying this is absolutely the case but may be something to consider - change up your work outs, constantly keep your body guessing . . . It may not work, but just a suggestion.

jkal1979

A food scale would definitely be of help, especially for calorie dense foods like your avocado. Using measurements like small, medium and large for foods can have a wide calorie range plus what you might think is medium might actually be large. Use the food scale for all solids (in grams). They can be found pretty cheap at Walmart or online.

Another thing that will help is to avoid using entries that are labeled generic or homemade (Unless you are the one who made it).

s_pekz

I agree with all who suggest getting a food scale. The amount you are putting in for food seem off.

Oscarinmiami

forget the scale, if your clothes are getting looser that is all that matters, you are probably building muscle and muscle is heavier than fat...keep doing what you are doing

3dogsrunning

Out of curiousity, how much muscle can the OP expect to put on?
If she is losing fat and adding muscle, how much are we talking to offset the weight loss?

lmann72

I would agree with the food scale - it makes a huge difference - mine lives on the counter now! Also, take measurements and look at the measurements along with your weight - that might give you validation if you are not getting it from the scale!

Laurenloveswaffles

I just have one major question....how did you only eat .95 of a Reese's Peanut butter cup on Tuesday?! What did you do with the other .05? I would have eaten that whole thing in one bite! Not acceptable!

Laurenloveswaffles

Out of curiousity, how much muscle can the OP expect to put on?
If she is losing fat and adding muscle, how much are we talking to offset the weight loss?

Unless it's newbie gains, this is practically impossible. You cannot gain muscle mass while in a deficit but you can gain strength.

greenwrapgirl

I had a friend that had steadily been losing weight and then plateaued. She was doing everything right and worked out a lot, but had hit a point where she needed more protein. Adding a protein supplement did the trick and she started losing again.

58Rock

Chances are you may have to reevaluate your intake needs. The main reason most people hit a plateau is that thay have lost weight and their caloric intake requirements changed but they do not adjust what they are taking in. You have already lost over 16 pounds. I do not know what you starting weight was but as anyone gets smaller thier caloric intake needs go down. It is only natural. At 16 pounds lighter than when you started you should be eating less than when you started if you want to continue to lose weight. You may now be eating at maintenance levels related to your new weight.

jkal1979

I just have one major question....how did you only eat .95 of a Reese's Peanut butter cup on Tuesday?! What did you do with the other .05? I would have eaten that whole thing in one bite! Not acceptable!

I noticed that too. Maybe it was stuck to the wrapper. I hate it when that happens.

Laurenloveswaffles

I just have one major question....how did you only eat .95 of a Reese's Peanut butter cup on Tuesday?! What did you do with the other .05? I would have eaten that whole thing in one bite! Not acceptable!

I noticed that too. Maybe it was stuck to the wrapper. I hate it when that happens.

That's when you lick the wrapper until your tongue hurts!

greenwrapgirl

Some weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.

camralens

The "cup" measurement is the closest calories matching I can find.

camralens

I calculate my exercise calories by a heart rate monitor.

Laurenloveswaffles

Some weight loss stagnation isn't because you're eating too much, but because your body needs more nutrients. Not getting enough nutrients can cause a stress response in your body. That stress response raises cortisol in your body. The cortisol causes your body to hold onto fat and eventually break down muscle tissue. Muscle burns fat so this muscle loss can create even more fat retention. Adding more nutrient rich food instead of less can be the answer. If you're eating whole foods, your body tells you how much you need. You won't need a food scale.

I ate a WHOLE poptart earlier. Unfortunately it's all about calories in vs. calories out.

3dogsrunning

The "cup" measurement is the closest calories matching I can find.

I'm not sure I understand what that means. Do you use a measuring cup to measure? If not, how do you?

Re the HRM - depending on what your strength training consists of the HRM is probably not accurate for estimating strength training calories.