only lost 1lb in 5 weeks! sos

emilyhbrown

Ive been doing myfitnesspal for 5 weeks now an been eating 1200 calories and working out 3 times a week.
i started at 162.
I weighed myself after my workout today at the gym and weigh 162
what am i doing wrong?

Queentipsie

Your body is in starvation mode and weight wont change cause your body needs more calories with 3 workouts. Increase calories a little and see what happens.

shreddingit

weight loss is more about your nutrition plan you have, so i would check that and 1200 is way to low especially if your active.

zakku1

It's hard to say without seeing your stats. Based on your height and goal you might be eating to few calories. Or your sodium intake might be too high. Or it could be TOM.

liscar

how many calories are you eating a day? Are you eating back your exercise calories? What kind of exercise are you doing three times a week? Can you open up your diary for us to look at?

rockmack

I had the same EXACT problem and agree with Queentipsie. Once I started eating more (instade of 1272 cals/day about 1500-1600/day) I quickly moved down and have lost a few lbs a week for the next few wks. I know it sounds backwards but give it a try!

Also- I started drinking a whey protein drink in the morning instead of fruit, yogurt, "healthy" cereal, etc. It does not taste the greatest but fills me up and jump starts my body.

Hope this helps- good luck! :happy:

Holton

Zig Zag your calories up to 1500-1600 for several days, then back down to 1300 then up to 1400, then back down to 1200 and keep rotating. You will find it will break your plateau. Be sure you are eating back at least 1/2 of your exercise calories because if you are not eating over 1200 calories a day you are putting your body at risk. Be sure you are drinking enough water and are watching your sodium intake as one of your filter options on tracking. Sodium will impede your progress. Hope this helps.

emilyhbrown

yea i will open my diary! thanks!
whats TOM?

Hillary1234

The scale isnt always the best indicator for weight loss and can be quite discouraging. I would suggest you measure yourself weekly or every two weeks, I know the scale can be addicting so just put it away....out of sight out of mind. I would also suggest bumping up your workouts. good luck!!

ladyhawk00

Here's some good threads about how to determine healthy/realistic goals, metabolism, and why you must fuel the body properly. MUST READS! Good luck to you!

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat

corey_e

yea i will open my diary! thanks!
whats TOM?

TOM is time of the month ( woman time) :grumble:

tarjake

It's hard to say without seeing your stats. Based on your height and goal you might be eating to few calories. Or your sodium intake might be too high. Or it could be TOM.

hang on, if im eating too much salt that will slow down weight loss? how?

emilyhbrown

i am TOM... does that make me weight more as well?

seventysix06

yea i will open my diary! thanks!
whats TOM?

I've been almost in the exact same boat--including starting weight--then this week i went down a couple of pounds. Maybe sometimes it just takes your system some time to figure out what's going on. Keep at it .

Myschelle

I love the whey protein shakes, add fresh fozen fruit and skim milk, yum! Also, Kashi makes some really good cereals, they even have a sunshine somethingeranother that tastes like Captain Crunch. Ego makes nutrigrain blueberry waffels that are fairly decent in the fiber department and don't require butter or syrup, they're yummy.

jsavy

I was told the time to weigh is the first thing in the morning for as the day wears on you put on weight plus working out may change the weight, that I am not sure of.

I really don`t go on a strict diet I try to cut back and eat more chicken and fish and look for low calorie foods. Remember 1 pound cosist of 3500 calories so you have to cut calories. You need to lean toward fresh vegetables, fruit etc to help you. You can do it don`t give up, it is just finding the things that work for you.....good luck!

Myschelle

Do you take vitamins? I read an article where Dr. Oz recommends 1,000 IU of D3, 600 mg of DHA (not DHEA) and or fish oil, 600 mg Calcium (2x a day), and a women's multi (1/2 in the morning and 1/2 at night). He said that for some women these vitamins can help drop 6-7 lbs for those who are dificient. It may be worth a try to add these to your diet. I initially lost 6 lbs adding these, now I'm at a stand still, again. Good luck!

ShabbyChick

I agree w/ everything posted, also don't ever weigh urself after a work out... ur muscles swell & will add weight ... Don't get obsessed & weigh in everyday... once or twice a week is plenty, especially on a day u feel skinny!! LOL And always in the morning after the br!!! Good Luck!!

zakku1

Both sodium and TOM can cause you to retain water and weigh a little more. Some people are sensitive to too much sodium as well.

chubby1978

I agree you should increase your caloric intake. i've been loosing steadly since I started to do this. But one thing my trainer advised me on was sugar intake. I checked out your diary and it seems to be high. You can also track fiber to help make sure your diet is balanced. Under settings you can opt to show this on your diary. Good luck!!

emilyhbrown

Do you take vitamins? I read an article where Dr. Oz recommends 1,000 IU of D3, 600 mg of DHA (not DHEA) and or fish oil, 600 mg Calcium (2x a day), and a women's multi (1/2 in the morning and 1/2 at night). He said that for some women these vitamins can help drop 6-7 lbs for those who are dificient. It may be worth a try to add these to your diet. I initially lost 6 lbs adding these, now I'm at a stand still, again. Good luck!

I take vitamin E and cold liver oil tablets!

liscar

Do you take vitamins? I read an article where Dr. Oz recommends 1,000 IU of D3, 600 mg of DHA (not DHEA) and or fish oil, 600 mg Calcium (2x a day), and a women's multi (1/2 in the morning and 1/2 at night). He said that for some women these vitamins can help drop 6-7 lbs for those who are dificient. It may be worth a try to add these to your diet. I initially lost 6 lbs adding these, now I'm at a stand still, again. Good luck!

I take vitamin E and cold liver oil tablets!

get a nice Women's multi too.

I weigh every Thursday morning, right after I wake up, right after I pee....and naked. I don't look any other time --- However all throughout the day you go up and down depending on meals, water etc. so pick a time and be consistent ALSO make sure you've taken measurements, when my scale doesn't move those do for sure. I just added in measuring my body fat percentage - again same time each week under same conditions.

lhague

Hi!

Looked at your diary. Processed foods are a killer. I know when you are busy it is easier to eat something already prepared. Instead of eggos, try a whole grain cereal instead. Your sugar count is over, that doesn't mean stop eating fresh fruit.

Also, water, water, water. It truly is your best friend. Weigh everything. Get a scale. It doesn't have to be fancy to start, just something that makes you aware of the amount you are eating at one sitting.

I will continue to look further, but this is just the start.

You can do this, it is just figuring out what is right for you.

emilyhbrown

thanks! yea i just put the sodium and sugar thing on! ill stop eating those eggos lol
i find that alot of breakfast foods aren't very good

lhague

Love your dog! :happy:

pyro13g

You're not eating nearly enough! If you were 5'5" tall

Maintenance:
2079 Calories/day
Fat Loss:
1663 Calories/day

5' 0"

Maintenance:
1970 Calories/day
Fat Loss:
1576 Calories/day

lhague

You're not eating nearly enough!

How many days did you look at?

emilyhbrown

im 5'7 and only yesterday i didnt ive been over my calories all week pretty much

ladyhawk00

im 5'7 and only yesterday i didnt ive been over my calories all week pretty much

If you're 5'7" and weigh 162, your loss goal should be no more than 1 lb per week. Setting unrealistic loss goals will backfire.

Your BMR is 1542. Even with a sedentary acitivity level, that should add at least 300 cals. That would mean your maintenance cals would be about 1850 (minimum). A 1 lb loss goal per week, which may still be too high, would give you a daily cal goal of at least 1350, without exercise.

Again, I'd recommend reading this thread:

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

JulieTX86

I haven't read everyones posts yet, but my suggestion is lower your carbs and increase your protein... This week your daily goal of carbs has been 240... I think that is pretty high.... I would suggest dropping your carbs down to around 100 or so.... Increase your protein from 50's to around 100-150.... drink tons of water and lay off so much of the processed foods.

emilyhbrown

I changed my setting to lose 1 lb a week.
and now i have a higher amount of calories a day...
Eating more calories will make me lose weight?