Week 1 and no weight loss
Replies
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That's a bit like complaining it's your first week in your new job and you're not a millionaire yet.
Like every other person who is baffled at their lack of weight loss, your diary is set to private. Open it up and maybe we could offer some tips.
Also, the usual. Weigh your food, don't guess. Don't chomp down buckets of pasta and bananas and oatmeal because the packets say they're 'healthy'. Don't skip logging the little things, like butter on bread and oil in your cooking.
I didn't expect to wake up and be 145 this morning, I did expect to be 214. I opened my diary up. I do weigh my food, bu thank you for the advice.0 -
Ladies! Don't be discouraged if you don't see results in the first 2 weeks at all. This is because when you start a new diet and lower your calorie intake your body needs time to ADJUST. Your body is getting used to it's new level of fuel/energy and during that time you probably wont lose any weight.
It works like this: when you initially start eating less calories, you body thinks you're starving and it goes into survival mode (guards the fat so it can be used for energy in emergencies) so it will only use the fat as energy after it A.) has been a few days without ANY food or B.) realizes you aren't really starving/dying and has adjusted to your new 'Normal' calorie intake.
If you go from eating 2000-3000cal/day to eating 1500/day, it's gonna tae the body a little while to adjust to the new norm.
Hope this helps!0 -
Geez, she asks for some advice and gets some rude replies from people. The majority of people here are awesome...but there is those few in this thread that should just not reply to things.
Anyway, keep your head up, it will come! Give it a bit more time, maybe try switching up your exercises as well.
Do you monitor your sodium intake?0 -
Ok, this isn't a brag but more of a "maybe something I'm doing can be copied to work for you".
I have had the opposite issue--partly due to some insane activity levels at an aikido retreat--I lost 6 lbs since July 2. I'm starting to think I need to add back some net calories to avoid losing weight too fast. At 50, I worry about saggy skin.
I think some elements to my success in the short term have been:
1. Using an exercise tracker app in my phone. Several free ones exist that talk to MFP. I use the free version of Runkeeper. They have a pay-version called Runkeeper Elite that has additional features, but the free one is sufficient for me. A couple of family members who live states away also have it, so we can be workout buddies that way as well as MFP (if they would only join here...)
Runkeeper seems to be giving me accurate calorie burn values--my net calories correlate well with my weight loss (which I observe 2-3 days after the net calories in question.)
Pick one that offers features you like, or that your friends and family already use, and scrutinize the user agreement--Nike's is worse about selling your personal information than Facebook, for example.
2. Weigh everything that does not come in a pre-measured package. If you don't have one, you really do need a kitchen scale.
3. Low-carb bias in food choices. This is something that depends on your body. Some people lose easier on a low fat diet, some on a low carb diet. Some feel full if they choose high fiber (ie: lots of veggies).
What makes you feel fuller longer? 100 calories of fat, of sugar, of fiber? Bias food choices toward the things that give you the best feeling of "full" per calorie, so that you feel less hungry and thus don't have to rely on willpower as much in avoiding "wrong" foods. Unless you have a known, named genetic cholesterol problem (eg "familial hypercholesterolemia"), eating low carb/mid-range fat won't zap your numbers--losing weight will fix them regardless of which diet is working for your weight loss.
Anyway, for me, dietary fat = full in fewer calories. So that's what I do.
4. Walking hills. You know that Jillian Michaels advertisement for Nordic Track, where she emphasizes "Incline" as a calorie-burner? That concept seems to be working for me. Fortunately I have a real hill to climb and don't have to rely on a machine unless the weather is bad. I use "target heart rate zones" for exercise intensity. You can read about the target heart rate concept on a web search.
Many gizmos exist to measure it but all you need is the clock in your phone--take your pulse for 10 seconds & multiply by 6 to get beats per minute. I do use a heart rate monitor for convenience but if you're pressed for cash the work-around is simple.
I hope this can help. I tried looking at the OP's diet record but it is friends-only so I can't see what you're doing that wouldn't work for me. (And can't tell you what will work for you since everyone's body is different).
add: and now I see she unlocked it while I was typing. running off to look...
So I do have a polaris that tracks my calories while I'm walking. It's really too much on my joints to run at this point. I feel like I should start off running and then add on distance and intensity so I don't get hurt or burn out. Thanks for the advice!!0 -
ive been dieting end exercising excessively for a month now and have only lost 2 pounds. speed up that walk and maybe do a little jogging. youll know when you feel the burn. when you are more than 50 pounds over weight i notice the first couple of pounds come off quicker but me im about 30 pounds over weight and mine has always been very suborn. id be lucky to loose 1 pound a week, but i know the more toned i get the muscle i gain will burn fat eventually and i do alot of cardio. i also used to eat probably 3000 cal a day, and now eat 1500 you'd think id be melting with the fact that ive been exercising 5 days a week for an hour but it doesn't always work that way keep going you need to think long turn benefit and health not short and start toning even al the same weight your body will go though changes. my friend 5'9 154lb when she started the gym now 3 months later shes 5'9 and 154lb and super toned/ fit it looks like she lost 15 pounds0
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ALSO: every day your body shifts water weight around for various functions and excretion. You need to be drinking at least 6 cups of water per day to aid digestion and help the body function properly. And for every cup you excrete (pee or sweat) you need to replace that with fresh drinking water.
Im not sure what it is for All weights but for me (150lbs) I'm supposed to vary 3.7lbs EVERY DAY just for water weight. yesterday I was 144 then 149 and now 147. it CHANGES with your body. just go with the flow and be patient.
Don't worry if your scale says you gained 2 lbs. Unless it says that every day and keeps going up, you aren't gaining real weight.0 -
Geez, she asks for some advice and gets some rude replies from people. The majority of people here are awesome...but there is those few in this thread that should just not reply to things.
Anyway, keep your head up, it will come! Give it a bit more time, maybe try switching up your exercises as well.
Do you monitor your sodium intake?
Thanks, you're right. I was a little shocket at a few snarky responses. I just looked and my sodium is fine but I could increase fiber and LOWER sugar. I just worrk about lowering it too much becasue I run in the low 70's for sugar as it is.0 -
ALSO: every day your body shifts water weight around for various functions and excretion. You need to be drinking at least 6 cups of water per day to aid digestion and help the body function properly. And for every cup you excrete (pee or sweat) you need to replace that with fresh drinking water.
Im not sure what it is for All weights but for me (150lbs) I'm supposed to vary 3.7lbs EVERY DAY just for water weight.
Don't worry if your scale says you gained 2 lbs. Unless it says that every day and keeps going up, you aren't gaining real weight.
I'm not a water drinker, but you're right I should be drinkng a lot more.0 -
Hi ,
I looked at your diary and your calorie intake is very similar to mine. I didn't see any movement on the scale for over a week. If you keep at it, one morning you will wake up and see a drop. It will feel amazing and give you the motivation to keep it going! Keep up drinking lots of water and track everything...it WILL happen :happy:0 -
Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.0 -
So I do have a polaris that tracks my calories while I'm walking. It's really too much on my joints to run at this point. I feel like I should start off running and then add on distance and intensity so I don't get hurt or burn out. Thanks for the advice!!
yeah I hear you on the joints. That's why I don't run either.0 -
if you don't really like the plain taste of water try drinking some lo calorie tea or drink mixes. they make soo many flavors and they barely have any calories or sugar.0
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You were expecting results in ONE week? :huh: Reset your expectations. It can take up to 3-4 weeks of consistent eating at a deficit and exercise to see scale/physical results. Hang in there.0
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Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I calculated using weight, height, and age. Then I looked at what I was burning and got a number. I subtracted 1000 from that to get to roughly 1200-1400 a day.0 -
Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I agree that reconsidering your settings would be valuable to keeping this sustainable for the long term. The thing that stands out most for me when looking at your diary, is that very few of your items are entered by weight. Peanut butter, for example is calorie dense, by having a tablespoon rather than however many grams, you could be greatly underestimating your calorie intake. This can easily wipe out your deficit. Ic you don't have one, pick up a kitchen scale and weigh ALL solid/semi-solid foods.
ETA: There are many really helpful links 'stickied' to the top of the individual forums. Take a peek through them when you get a chance. I can't post links from here, but look for the one 'a guide to getting you on the path to sexypants'0 -
Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I agree that reconsidering your settings would be valuable to keeping this sustainable for the long term. The thing that stands out most for me when looking at your diary, is that very few of your items are entered by weight. Peanut butter, for example is calorie dense, by having a tablespoon rather than however many grams, you could be greatly underestimating your calorie intake. This can easily wipe out your deficit. Ic you don't have one, pick up a kitchen scale and weigh ALL solid/semi-solid foods.
I was doing it by serving size for almost everything. So if a serving is 1, 9 chips, or 2 tablespoons; that's how I was calculating. I do measure out the peanut butter0 -
A couple of thoughts on this thread: First, are you weighing/measuring and logging your food so that you know for a fact that you are eating at a deficit? Second, from my experience it seems like the first week of a diet usually sees a big (i.e., 3 or 4 or 5 lbs) weight loss, which unfortunately is mostly due to water loss but is nevertheless greatly encouraging. With these considerations, hang in there. You will lose weight. Good luck. :flowerforyou:0
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Don't be discouraged. I've lost only 2lbs in 3 weeks and I have been working out twice per day. I know that one of the exercises I am doing is lifting though and that causes water retention to repair muscle. Also - salt, alcohol, and your period can cause your body to fluctuate qutie dramatically as far as lbs go. There are many factors that go into this. Instead of focusing on losing wweight, focus on gaining. Strength, speed, knowledge, and accountability. I used to not track my condiments and now I am. Feeling so much better this time around! If you are doing what you're supposed to and tracking religiously, The weight WILL come off. Have you ever heard the term "a watched pot never boils"? That's how I feel about the scale :-). Wishing you all the best!0
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Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I agree that reconsidering your settings would be valuable to keeping this sustainable for the long term. The thing that stands out most for me when looking at your diary, is that very few of your items are entered by weight. Peanut butter, for example is calorie dense, by having a tablespoon rather than however many grams, you could be greatly underestimating your calorie intake. This can easily wipe out your deficit. Ic you don't have one, pick up a kitchen scale and weigh ALL solid/semi-solid foods.
I was doing it by serving size for almost everything. So if a serving is 1, 9 chips, or 2 tablespoons; that's how I was calculating. I do measure out the peanut butter
If you are sure you are doing everything right, then some patience is what is needed (the toughest part of all of this, to be sure).0 -
Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I calculated using weight, height, and age. Then I looked at what I was burning and got a number. I subtracted 1000 from that to get to roughly 1200-1400 a day.
I'm not sure where the 1000 comes from? MFP calculates in a healthy number for weight loss based on how much you want to lose per week. If you are using MFP's numbers AND subtracting and extra 1000 that could be part of the problem.
Without understanding where the 1000 comes from...Can you split the difference for a week and add back say 500 calories? Just would hate to see you get sick or lose muscle mass. When you lose muscle, you are giving up some of the same fat burning engine that helps promote weight loss. If after a week you haven't lost, I'd be surprised.
By its nature, MFP calculates your Basal Metabolic Rate, it then accounts for your activity levels and spits out a healthy number of the calories you should be consuming. Those daily calories are then adjusted by your daily intake and exercise levels...
1200 just seems way dangerously low for someone over 200 pounds.0 -
This^Hi Amber,
Awesome last name (I'm an Edwards as well). Just because you did not see a weight loss this week doesn't mean you didn't lose fat, you may be retaining water. A week ago i weighed myself a day before the offical weigh in and I was 3.5lbs heavier than the offical weigh in the next day.
MFP should work for anyone as long as you are doing it right. When you set up your accound what did you select for weekly weight loss and based on that what are your goal calories? Accurate logging is the most vital part of the process, are you weighing and measuring your foods, logging all liquids? If someone has a bag of chips and you eat one, then log it. Log everything you eat. I also eat back my exercise calories. If you do a lot of hiking or walking I would recommend "Map My Fitness" App, it will link automatically to your MFP when set up to do so.
MFP has determined that I would burn 2750 calories in my daily activities, so therefore I am set at 1750 calories a day (1000 calorie a day defecit x 7 days in a week = 7000 calorie deficit a week divided by 3500 Cal/lb and we get 2lbs per week loss.....it has been a very consistant 2lbs a week loss.
I promise you if you take the good advice from the biggest losers in here (no pun intended) in the community fourms and be honest about your logging and stay under your daily goals, then you will be successful.....honest. Also don't eat too little either, I believe the general agreement in here is that if you try to lose more than 2lbs a week your nutrition/health will suffer and you may be losing muscle mass and not just the fat.
Feel free to add me as a friend if you would like.0 -
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Ok, looking at your diet, the things that would not work for me are:
1200 calorie target.
-my BMR at similar weight and height, but at age 50, is 1760 cals/day. Yours is probably higher because you are younger. Can you get your BMR measured? My mfp target is >1500 but I most often eat around 1800 cals-slightly more than my BMR--because I exercise.
fake coffee creamer instead of real cream.
-too many artificial chemicals
-no fat (which is what makes me feel full)
-fat in micelles (which is what cream is) has been found by researchers to be an appetite suppressant
-real cream is only 50-60 calories/tablespoon
-vanilla extract has almost no calories too.
yogurt
-for some people (and I'm one of them), yogurt causes an instant stall in weight loss. Which sucks because I like it. Maybe it stalls you, too.
diet shakes
-my hunger is never satisfied by these. Is yours?
low-fat bias
-I can't stick with a low fat diet because I'm always ravenous, but your body may be different. Cereal for breakfast makes me crash 2 hours later.
-consider trying a protein-rich breakfast instead of carbs? High protein should be okay even if you're fat-restricting.0 -
Looking at your diary, you are eating a ton of sugar and your sodium is so high. IMHO if you adjust those you should begin to see progress.
Also are you measuring everything? I just bought myself a food scale a couple weeks ago and it was crazy how much I was over/underestimating.0 -
Like all the others, 1wk is not long enough although I understand it's beyond discouraging.
I am not against 1200cal diets (to each their own), but if you were eating 2-3000 before and BAM! Now barely 1200, you are simply setting yourself up for failure. You are more likely to feel deprived and go on a raging binge and eat everything in sight. Also, are you eating back the calories you are earning from working out?
If you give up, that's just what you did all the other times and look, you're in the same situation.
So, you have to ask yourself, how's that working for me?0 -
I started out with very similar stats to you, and it took time to get the hang of things, but eventually the weight will come off. Keep working at it and don't give up!0
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Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I calculated using weight, height, and age. Then I looked at what I was burning and got a number. I subtracted 1000 from that to get to roughly 1200-1400 a day.
I'm not sure where the 1000 comes from? MFP calculates in a healthy number for weight loss based on how much you want to lose per week. If you are using MFP's numbers AND subtracting and extra 1000 that could be part of the problem.
Without understanding where the 1000 comes from...Can you split the difference for a week and add back say 500 calories? Just would hate to see you get sick or lose muscle mass. When you lose muscle, you are giving up some of the same fat burning engine that helps promote weight loss. If after a week you haven't lost, I'd be surprised.
By its nature, MFP calculates your Basal Metabolic Rate, it then accounts for your activity levels and spits out a healthy number of the calories you should be consuming. Those daily calories are then adjusted by your daily intake and exercise levels...
1200 just seems way dangerously low for someone over 200 pounds.
I used this formula, which I found on several websites.
BMR Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•If you are sedentary : BMR x 1.4 += 2443 daily to maintain
Then I subtracted 1000 per day. I know if I excersice MFP gives me credit for that.0 -
Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I agree that reconsidering your settings would be valuable to keeping this sustainable for the long term. The thing that stands out most for me when looking at your diary, is that very few of your items are entered by weight. Peanut butter, for example is calorie dense, by having a tablespoon rather than however many grams, you could be greatly underestimating your calorie intake. This can easily wipe out your deficit. Ic you don't have one, pick up a kitchen scale and weigh ALL solid/semi-solid foods.
I was doing it by serving size for almost everything. So if a serving is 1, 9 chips, or 2 tablespoons; that's how I was calculating. I do measure out the peanut butter
The thing with this is... how much in on the teaspoon? how heaping is it? how level? You can see how it isn't very accurate. If you put your spoon on the scale, turn it on, so it is set to 0 weight with the spoon, THEN spoon up your peanut butter and weigh it in oz/grams - you will get a much more accurate idea of how many calories you have. Actual weight will always trump serving size. 9 chips they say = 100 calories (for example) but not all the chips are identical... some are small, big, broken etc.. this is why weighing your food is the BEST way to be as accurate as possible...0 -
Couple of things and not trying to be critical at all. 1200 calories is very low... Am I reading this correctly? You are over 200? Are you eating sufficiently? Where did you get the 1200 calories from and what is your weekly weight loss goal?
I am 228 lbs (and a man) but my calories are set at about 2400 per day for a 1 pound weight loss/week. You are eating half that.
While you will lose weight, I'd be concerned that you either would lose too quickly and do harm in the process. Healthy weight loss should be in the neighborhood of a 500 calorie per day deficit to have 1 pound per week.
Please check your settings.
I calculated using weight, height, and age. Then I looked at what I was burning and got a number. I subtracted 1000 from that to get to roughly 1200-1400 a day.
I'm not sure where the 1000 comes from? MFP calculates in a healthy number for weight loss based on how much you want to lose per week. If you are using MFP's numbers AND subtracting and extra 1000 that could be part of the problem.
Without understanding where the 1000 comes from...Can you split the difference for a week and add back say 500 calories? Just would hate to see you get sick or lose muscle mass. When you lose muscle, you are giving up some of the same fat burning engine that helps promote weight loss. If after a week you haven't lost, I'd be surprised.
By its nature, MFP calculates your Basal Metabolic Rate, it then accounts for your activity levels and spits out a healthy number of the calories you should be consuming. Those daily calories are then adjusted by your daily intake and exercise levels...
1200 just seems way dangerously low for someone over 200 pounds.
I used this formula, which I found on several websites.
BMR Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•If you are sedentary : BMR x 1.4 += 2443 daily to maintain
Then I subtracted 1000 per day. I know if I excersice MFP gives me credit for that.
Ok it is making a little more sense now. Your diary is set to 1200... You might want to aim for the 1443 which will give you a few more calories (2443 - 1000=1443).
Because this is still a low number, I'd be sure to eat back some of your workout calories via lean protein after a workout. Lean protein will help you repair any muscle tissue affected by your workout and will work to keep you healthy.0 -
Oh my gosh, if I did this I would only be allowed 999 calories per day! I like my food WAYYYY to much (obviously, that's why I'm here!!)
Keep at it but I really do think you need to up your calorie intake, when I started here I tried to keep to 1200 per day and failed miserably, then I read that I should aim for 0.5lb per week and my daily allowance now is 1400 and this is so much easier to keep to, very rarely do I even hit it but its that buffer so I dont feel as tho I have "failed". Try upping your allowance and keep at it :happy:0
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