Why am I NOT dropping any pounds???

DianaK78

I am hoping someone can share some tips. I've been sticking to 1200 Cal's a day, Cardio 3 times/week and a Personal Trainer 2/week. I've been stuck at 170 lbs for 3 weeks now...UGH!!!!

Why am I not shedding any pounds??? I don't get it at all.

I've dieted on WW in the past and always lost pounds every week without exercise. Now that I am doing more than EVER! I am loosing nothing.

Feeling so discouraged..HELP!!! :-(

la4et

Bump up your calorie intake on the days your are working out- honestly!

poundcake24

It could be that your body is building muscle, which will actually cause you to either gain weight or as you are experiencing.. mantain it. Once those muscles have had time to strengthen and develop they will help you in losing weight. Don't lose hope.. i'm sure that you are very close to turning a corner!!!

gangstagirl625

or maybe your getting muscle

bizco

If your diary was public we might be able to provide useful tips.

asallen7

I would definitely say eat more. 1200 is the bare minimum you should be eating. Add in exercise and you might be creating too much of a deficit. You have to eat to lose weight. I learned that the hard way.

ladyhawk00

Here's some great threads that may help. 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/186814-some-mfp-basics
(This one is mine, but yes, I do think it's great! )

EHuntRN

I agree with other posters...increase your calorie intake...at least on the days you work out!!!

wolfchild59

If you're only eating 1200 total with that exercise and your current weight, you probably aren't getting enough calories. Try upping your calories by about 100 per day until you're eating back 1/2-2/3 of your exercise calories. If you're using an HRM to get your exercise calories burned, eat back 2/3-3/4.

When I added more calories to what I was eating after I started working out, I dropped pounds again after having been in a long plateau. And just recently, I'd kind of re-plateaued, so I've started eating even more, and I'm dropping again.

RMinVA

Agree about bumping up your calories.

And, FYI, about building muscle, you can't do it on 1200 calories a day. It just won't happen in any significant or measurable amount at a caloric deficit. While it may happen over time, the results are negligible. Way too often when the scale doesn't move, people blame "muscle gain" and that is just not the case. It is much more likely diet related.

oldperson

I am also struggling with dropping the pounds. I workout 5 days a week, these are pretty intense workouts. I was at 1200 calories a day & my trainer said that was not enough calories for the workouts I am doing. This may be your problem as well, have you asked your trainer? I am trying to get my calories up to 1800 a day, which is harder than I thought it would be. I have asked my trainer if she thinks this is enough or not, still waiting on response, but even my Dr said that I needed to increase my calorie intake to 1800. When I workout, I spend around 800-900 calories during my workout, so that's not leaving me very much for my body to sustain off of. I have been doing this workout schedule since December & I have only lost 3lbs, so something is wrong. If you get any info from your trainer, I would appreciate it if you would share that with me & vise versa, if I get something, I will share with you. Good Luck. OP

DianaK78

Thanks for the feedback everyone. I obviously had it all wrong with the whole calorie intake. I will make the change this week and keep you all posted!

@ OP...I really have not discussed this with my PT. I just thought I needed to be patient. I had heard that it could be muscle weight and that I would see a drop soon. I will talk to my PT tomorrow and keep you posted!

Thank you all

BrandNewMia

I agree with everyone, I think you need to increase your calories, at least on the days of your workouts.

Also - I can't see your food diary, but the TYPES of food you are eating can also affect your weight loss. Just remember to cut out a lot of processed foods and focus on your nutrition - you need to fuel your body with healthy foods

tinasullens

I would definitely say eat more. 1200 is the bare minimum you should be eating. Add in exercise and you might be creating too much of a deficit. You have to eat to lose weight. I learned that the hard way.

I agree! Also, about the muscle weight...if your clothes aren't fitting looser, then it probably isn't due to muscle.

I read your post about making changes with your calories, make sure you are eating small meals (200 - 300 cals each) at least 5 -6 times per day. It keeps you from getting too hungry and overeating later PLUS it helps to keep your metabolism going and energy levels up.

Your PT should have told you before beginning a program with him/her about how many calories you should eat on your workout days. That's one of the first things I always did with my clients! Otherwise, they aren't really helping you to reach your goals.

Keep us posted on how it's going! I have a feeling if you tweak your calories this week, you'll see a change by week's end!

DianaK78

Tina - thanks for your input! I have noticed my clothes are a little looser. I am due for measurements on the 15th. Hopefully I lost some inches.

I have been eating 6 times a day. Not so sure if I am eating the right things but I am never hungry.

7:30am - Atkins Chocolate Shake
9:30 - 2 slices of Turkey Bacon, 2 servings of egg beater w/ 1/4 cup of reduced fat cheese.
12:00 - Lean Cuisine (usually no more than 300 cals)
2:00 - Kashi bar or 100 Cal snack
4:30 - Cliff Energy bar
7:00 - Protein Shake (if I just got home from working out), Lean Cuisine Market Creations Pasta with homemade Chicken, turkey or steak.

Your thoughts???

cbirdso

Bump up your calorie intake on the days your are working out- honestly!

And you are NOT gaining muscle. In is very difficult to ADD muscle and BURN fat at the same time. To gain muscle, you have to be eating more than you are burning.

Also, looking at what you listed, the food is high in sodium. When you are on a reduced calorie, increased exercise diet and are still eating a large amount of sodium, you tend to gain slightly because of stress hormones, healing of muscle tears, heavier load on liver functions, etc. that your body is now required to undergo.

soccermom004

I think you need to eat more real food. My diet is far from perfect but I eat a lot of lean meat and fresh protein. I really don't think all that processed premade stuff is good.

Lizzgeorge77

You're eating practically no produce - which means you are probably deficient in lots of nutrients and minerals, which could be impacting your body's ability to function at a high level and burn fat. I try to only eat one processed meal or snack per day (a frozen meal, for instance, or a protein bar), and when I do I choose organic/natural brands like Amy's rather than lean cuisine. Kashi is a good one too, though.

Instead of the shakes and protein bars though, eat a piece of fruit with some natural peanut butter - or organic cottage cheese and berries. Plenty of protein and nutrients, minus all the additives and preservatives. Also replacing one frozen meal with a fresh salad is a good way to add veggies. As long as you watch portions and dressing, salads are a great yummy way to eat healthy food! I love spinach with turkey, dried cranberries and feta. Or arugula with pears, goat cheese and pistachios.

Good luck!

DianaK78

I'm on it! going to get some fruits, veggies and Amy's meals tomorrow!!! Thanks

ameaston22

I've been heavily working out for the past three weeks and I've lost eight pounds. I really believe that the key to my success has been not freaking out about every single calorie that I put in my mouth. In the past, I've been so strict about everything. If I slipped up even once then I would call it a "cheat day" and binge. I've been a lot more flexible this time around. For instance, this morning I ate two homemade cinnamon rolls and then just committed myself to a longer workout this afternoon. I really believe the key to weight loss is finding a balance between eating the foods you like and staying active enough to burn off unnecessary calories. Maybe you're not eating enough! I really believe that if you don't eat enough then you won't burn anything because your body stores everything. However, I'm not an expert...

Created by MyFitnessPal.com - Nutrition Facts For Foods

aippolito1

Drink lots of water
Eat green veggies at least once a day (and a serving is typically I think a cup?)

If you're working out a lot or just intensely, you probably need to increase your base calories. Also, are you eating your exercise calories?

livebigonless

bump to my topics

backinthenines

When you say "cardio 3x wk" and "PT 2x wk" what does that mean in real terms?

What do you do for cardio and at what heart rate / intensity?
Does you PT have you strength training?

If you pay your PT, why don't you discuss your lack of progress with him?

ps get cooking properly. Those packaged foods are ful of sodium and quite frankly rubbish!

co1980

Someone may have asked this already and I missed it, but has your trainer taken any body fat measurements?

I had a trainer a few years ago and I was on a 1400 calorie diet with a vitamin supplement, I didn't have much weight loss but I lost inches like crazy! my tummy had never been so little! I had dropped % body fat and significantly gained lean muscle.

backinthenines

A girl started a thread just a couple of days ago, saying she'd had a PT and was following a programme (cardio only), and she had lost some weight... but when he took her body composition after a month or so all her weight lost was from lean mass (muscle loss) and BF% was actually up.

I'd sack my PT if that happened. LOL

Myschelle

Are you seeing a difference in your clothes/measurements? Also, you may not be eating enough calories if you're working out 3 week cardio. How about water intake? Water helps food move through your body and be processed accordingly, if you're not getting enough, that could be part of it.

Focusonfifty

True

EHuntRN

Someone may have asked this already and I missed it, but has your trainer taken any body fat measurements?

I had a trainer a few years ago and I was on a 1400 calorie diet with a vitamin supplement, I didn't have much weight loss but I lost inches like crazy! my tummy had never been so little! I had dropped % body fat and significantly gained lean muscle.

Agreeing with you co1980..I just hired a Pt and although he was ok with my 1410 caloric intake...he wanted me to decrease the fat calorie intake to 20 %..which MFP gives us 30%..and he said we were focusing more on losss of body % fat and gain of lean muscle mass...so he begged of me to not be so worried about the numbers on the scale...although thats hard...and I am strength training with him and doing cardio and minimal strength training on my days not with him...I was working out for 2 months before i hired him because I knew it was a time for some structure...but on my own I had lost 12 pounds and some inches...but I was eating back my cals also!!!

Focusonfifty

Thank you Ladyhawk99 for those links. I was confused about eating exercise calories, now it all makes sense. Thanks again for sharing.

12by311

And, FYI, about building muscle, you can't do it on 1200 calories a day. It just won't happen in any significant or measurable amount at a caloric deficit. While it may happen over time, the results are negligible. Way too often when the scale doesn't move, people blame "muscle gain" and that is just not the case. It is much more likely diet related.

THANK YOU! Everytime someone posts "You've probably gained muscle" or "I'm gaining muscle....I eat 1200 cals per day" I want to respond but can never word it properly.

hpygirl64ColleenLinder

great advice here girls. also feel free to add me as a friend for my daily "food for thought" and motivational messages... Cheers, Colleen