Need motivation. Scale not cooperating!!

NotSoPerfectPam

Hi all, I'm new here. I have been consistently logging calories at about 1600 a day for three weeks. I'm exercising every day. I signed up at the gym, three sessions with a personal trainer and signed up for a 10-week "biggest loser" challenge at the gym that starts Oct. 6.

I've given up refined foods, and I am trying to stick to a 30 % carb and fat and 40 % protein diet. (though tend to be heavier on fat and lower on protein)

It all seems good, and I'm committed to sticking it out, but I'm getting a little frustrated by the lack of movement on my scale. Though my ticker shows three pounds lost, I'm PMSing and I'm back up to 235.

I can tell the difference in my clothes, and I've read everything here about water weight and muscle weighing more than fat -- but I'd still like some more feedback on maybe things I should be doing differently.

I've had a drink or two occasionally -- should I give it up? Should I lower my calories? Increase my calories?

My diary is public if anyone wants to look and has any suggestions!

Thanks, very happy to be here!

whidlcnote

I personally believe that you don't have to give up drinking although some/most health nuts may disagree. I also believe that everyone's body works differently so of that's what you choose to do that's fine, just fit that into your routine accordingly. Keep up the hard work and let me know how you continue to progress on your way to your personal physical goal!

blankiefinder

Hi Pam!

It's hard when the scale doesn't reflect the work we're doing, I know!

It's hard to comment on your calories without knowing height and weight, but the fact that you aren't losing as expected would make me double check that your food diary is accurate. Sometimes things are in the database wrong, and sometimes serving sizes are off. For example, the packaged lunch meats we eat occasionally say that the serving size is 4 slices, for 32g, but 32g is actually only 3 slices, so if we eat 4, we are getting more calories than we are logging.

While fat is good for you, don't forget that it has much more calories per gram than protein or carbs.

Don't give up (and read the slogan on my ticker lol)

Edited because I forgot to include this, maybe check out this post on BMR and TDEE http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

999tigger

The most common answers tend to be:

You arent eating at a deficit and that means not logging and recording accurately. Consuming more than you burn= weight maintenance or increase. thats why people measure and weight, so they cna trust they are at deficit.

Only eat back 50% of your exercise calories if you are eating back.

Then weight loss inst linear and it fluctuates from day to day.

My suggestions:

Record and log accurately maybe get a scale.
Hold off eating back exercise calories for now. MFP calorie estimates are not reliable for many activities.
Keep the calories where they are, unless you cna feel you can go lower without suffering, but not eating back and 1600 should be enough imo.

There is a school of thought that says you cna increase calories, but I kind of prefer to keep them just at a reasonable level rather thna having to reburn those calories off.

Alcohol has calories, if its in your plan/ calorie allowance then keep on with it if you want.

NotSoPerfectPam

For some answers, and replies
I'm 235 and 5' 7"

My TDEE is 1570, and that was confirmed by bodyfat testing, etc., at the gym.

I'm also taking 25mg of trazadone for sleep, which is a betablocker, but have been on that for a while, and in the past it hasn't kept me from losing weight.

I also had a monster period right when I started the lifestyle change, it lasted 17 days (seriously)

My thyroid and blood levels are all good...

formerfatboy1

Where is your activity level from a scale from 1-10? What does your workout routine consist of? Are you keeping track of calories burned during your workouts? If you are burning 500 calories in your workouts and training 7 days a week that is a pound of weight lost for that week. Try dropping your carbs almost to Keto and up your fat intake and protein to keep your calories where they are now. Try this for 4-6 weeks and see what changes. Im sure you will notice some changes. I haven't looked at your dairy so I couldn't tell you what you are doing wrong with your nutrition. good Luck!

jrline

stay positive and work towards your goal daily

marthalgutierrez92

Don't let the scale define you, as long as you feel better and your clothes fit better.

That's all that matters.

LeslieTSUK

Being totally honest,
weight in itself means very little.
over the years I have lost a half stone here n there then stayed stable for many months, but while my weight has gone up n down a few pounds either side, my waist has got a bit slimmer, found old clothes i had got too fat for now started to fit then get slack, but according to weight I had not lost a pound in many months.

So could be your exercising toning up some of the body fat into muscle, and muscle weighs twice that of fat.

So as long as you feel ok, keep on with it, and try not stress out.

independant2406

I can definitely still have occasional alcoholic drinks and lose weight. I wouldn't worry about that too much.
Your getting lots of protein which is also great!

Although carb counting isn't popular with everyone around here...several of us would encourage you to limit carbs a bit more. Maybe under 90 or 100 a day? For me this has been an effective addition to a calorie restricted diet. Just replace the extra carbs with more of the lean protein or veggies you're already eating. For me it doesn't take a drastic cut in carbs to help boost my weight loss (If I cut back too much I crave things and I can't stick with it...so moderation with any change has been my key to success).

There's all sorts of science showing decreasing carb intake while still eating the same amount of calories can boost weight loss. Just give it a try and see if it works for you

Your making all sorts of great and healthy choices. Keep it up!

NotSoPerfectPam

Thanks for this and the other encouragement. Will definitely try to cut back on carbs. Looking at my macros I can see I still have room to go!

I can definitely still have occasional alcoholic drinks and lose weight. I wouldn't worry about that too much.
Your getting lots of protein which is also great!

Although carb counting isn't popular with everyone around here...several of us would encourage you to limit carbs a bit more. Maybe under 90 or 100 a day? For me this has been an effective addition to a calorie restricted diet. Just replace the extra carbs with more of the lean protein or veggies you're already eating. For me it doesn't take a drastic cut in carbs to help boost my weight loss (If I cut back too much I crave things and I can't stick with it...so moderation with any change has been my key to success).

There's all sorts of science showing decreasing carb intake while still eating the same amount of calories can boost weight loss. Just give it a try and see if it works for you

Your making all sorts of great and healthy choices. Keep it up!

NotSoPerfectPam

Activity is a 6-7 (but with bursts on those times up to 8 or 9)

onefortyone

Are you weighing foods? Looking at some of your entries, you have things like exactly 3oz of meat and 1oz of cheese each day, and exactly 1 ounce of muffin.

But I know what when I weigh things I'll often end up with a weird ounce amount, like 4.2 or 5.6 or 2.9 because of how the meat is packaged and how much we might have left. We do split our cheese into 1oz portions but if I just cut some off by eyeballing it, I'll get between 0.7-1.2 oz.

And are you measuring liquids? You are drinking wine in the evenings and doing great by logging it, but it's very difficult to estimate fluid ounces by eye, so it's best to measure it out in one of those Pyrex measuring jugs before pouring it into your glass.

And how are you calculating how much you have burned at the gym? MFP is well known for estimating on the high side, and 5-600 calories is about an hour of hard cardio, which is hard to maintain every day!

Once your measurements are as accurate as possible, it'll be easier to pinpoint whether your calorie goal is correct or needs adjusting, and by how much.

NotSoPerfectPam

Hmm. guess I'll be buying a food scale. Thanks!

NotSoPerfectPam

Well, apparently it was water weight -- stepped on scale and was FINALLY down. woohoo!