Why I haven't seen any loss......

katmarsc

When I joined I didn't read the "newbie" postings... as I see now that was a mistake. I have been doing this since Dec and not seeing much of a loss.. I joined a 5 lb loss challenge in January and although this is the end of the first week, again, nothing significant. I even exercised 4 days... What I think I did wrong... In my initial set up I logged my what my exercise activity would be, and the posts I did read kept saying eat back your exercise calories... little did I know then that was where I messed up...

I went back and read the newbie post and I found a GREAT posts on just this topic... If you are new and haven't read the Newbie posts, stop and read them..

"you're adding exercise into your activity level. You shouldn't. The activity level is for what you do during the day for normal activity, NOT including specfic cardio or weight training activity. There is a specific section for exercise that is different from activity level. It's important to note that when entering your exercise into your goals section all you are doing is giving the site a guideline so it can estimate what your recommended workout times/days should be, it doesn't add any exercise calories into your goal until you've actually performed and enter them; whereas daily activity is basically a measure of how active your metabolism is throughout the day. The reason for the distinction is because spiking the metabolism with exercise is temporary, where activity level is the constant level of calorie burn through the day......
........if you enter an exercise level of activity when you first sign in to the site and stick to it you probably shouldn't pay attention to the plus up in calorie intake the site gives you because your calories you were given at your initial sign up were based on the exercise you said you would do. On the other hand if you didn't enter an exercise activity when you joined the site then you should enter your exercise activity and pay attention to the extra calories you need to eat. "

"

Lightbulb effect..

RMinVA

I took a quick peek at your profile it looks like you are in the same boat as me: have lost quite a bit of weight and are now struggling.

Everyone is different, but you might not even want to eat your exercise calories @ all. Many studies show that unless you are participating in intense cardio activity of an hour or more, it is not necessary to eat any different than normal. I started eating my exercise calories in 2010, instead of keeping it in my sweet spot of 1400-1600. And don't you know the scale started going up!!

I cut out the exercise calories this week, and have already dropped 4#. I don't expect that trend to continue, and quite frankly if it goes on anymore than a week, I will add in another 100 cals/per day or so. However, I am finally back on track, and that's what I really wanted.

I will say, I am a runner, and once I get back to 8+ mile runs or perceive a difference in my energy levels, I will revisit eating some of my calories on my long run days, but in the past I have found 100 cals or so does the trick.

katmarsc

Thanks, One more questions

this is my Goal Profile

Your diet Profile Target
Calories Burned From Normal Daily Activity 1,680 calories/day
Your Daily Goal 1,200 calories/ day
Daily Calorie Deficit 480 calories

So do I stay at a 1200 daily goal ? The 1680 is I want to maintain, right..
It gets so confusing. I normally exercise at least 4 x wk, right now I am burning no more than 280 at each workout. In time I will increase....

Dafrog

90 % of weight loss comes from what we put in our mouths. I havent looked at your diary nor do i know if it is public. only have phone internet, so its not easy to manuvere to different pages. anyways, do you weigh/measure your protions, makes a big differences. also track your sodium and drink plenty of water i personally strive for 100 oz a day. with a 1200 calorie diet i assume u are shooting for 2 lb a week loss. i have mine set for 1 lb and it allows me 1460 which i manage fine and rarely eat exercise calories with. Although I try to eat better foods, with an occasionial day of foods i like. find a way of eating that you can live with for the rest of your life. diets dont work, it has got to be a lifestyle. best of luck.

katmarsc

90 % of weight loss comes from what we put in our mouths. I havent looked at your diary nor do i know if it is public. only have phone internet, so its not easy to manuvere to different pages. anyways, do you weigh/measure your protions, makes a big differences. also track your sodium and drink plenty of water i personally strive for 100 oz a day. with a 1200 calorie diet i assume u are shooting for 2 lb a week loss. i have mine set for 1 lb and it allows me 1460 which i manage fine and rarely eat exercise calories with. Although I try to eat better foods, with an occasionial day of foods i like. find a way of eating that you can live with for the rest of your life. diets dont work, it has got to be a lifestyle. best of luck.

I pay extra attention to the sodium, due to medical conditions, I have to maintain a low sodium diet, so that is always a focus.
I have it marked for 1 pound loss a week., My height is 5'4". It says 1680, then subtract 480 deficit, that brings it to 1200 daily goal.

RMinVA

Thanks, One more questions

this is my Goal Profile

Your diet Profile Target
Calories Burned From Normal Daily Activity 1,680 calories/day
Your Daily Goal 1,200 calories/ day
Daily Calorie Deficit 480 calories

So do I stay at a 1200 daily goal ? The 1680 is I want to maintain, right..
It gets so confusing. I normally exercise at least 4 x wk, right now I am burning no more than 280 at each workout. In time I will increase....

Just play around with it and see what works for you. MFP is giving me a target of 1420, and I try to keep it right around there. However, I know for a fact, my sweet spot for weight loss is 1400-1600 cals. So if it's giving you 1200 try to stay in a 1200-1400 range. It will probably all work out.

jrdenning

I didnt read any of the previous comments. here is what I do and it is working for me. Workout, don't eat the exercise calories back. I have lost 6 pounds