Not losing weight? You're asking the wrong questions!
SHBoss1673
Posts: 7,161 Member
I see lots and lots of people on MFP that have some kind of variation on the theme:
"I'm eating what MFP tells me to eat, I've tried eating back my exercise calories, not eating back my exercise calories, raising my calories, lowering my calories, exercising more, exercising less, eating clean, adding XXX supplement, but I'm still not losing the weight....HELP!"
sound familiar?
Well, I have news for you, it's not as simple as saying "I want to lose 2 lbs a week, so that's the goal I'll set" and having it work like a charm. Sorry folks, that's not how weight loss works.
When people set a goal and fail to lose the weight on that goal, ALMOST WITHOUT EXCEPTION (assuming you are following the MFP model and eating exercise calories) it's because they did 1 of 3 things, 1) they didn't set the correct goal for the situation they are in. 2) they are calculating their calories incorrectly (either exercise calories or the nutritional intake) or 3) they have something medically going on that is inhibiting their weight loss.
That being said, for the overwhelming majority of people who have this issue, number 1 is the answer. For a smaller minority number 2 is the answer, and for a TINY tiny minority number 3 is the answer.
What does this mean? Setting your goals correctly? It means looking realistically where your weight is, how much of that weight is lean tissue and how much is body fat, and figuring out a reasonable deficit based on that, and your lifestyle, and how much change you are willing to endure.
If you are a woman who's in her 30's and want to lose 15 lbs, you CANNOT expect your body to respond to a 2 lb per week weight loss (or even 1 lb per week), these are the equivalent of a crash diet, and really, MFP won't help you there.
Seriously guys, research and knowledge are key, don't just wade in and try to lose 2 lbs, blithely trusting MFP to give you all the answers, that's not how this works. MFP is a tool, like a rake or a shovel, YOU still need to know how to use it, and use it correctly. You wouldn't use a rake to mow your lawn, in the same spirit, not all tools are right for all functions, MFP is great for tracking calories, and support, but if you try to use it as a crash diet medium, it's an utter fail IMHO.
anyway, I hope some folks listen to this, it's mega, super, 100% paramount important to know what you are doing, otherwise frustration and failure lies ahead.
Oh, and the search link at the top works guys, questions on the forums are fine, but please, try to find the answers first, because I can almost guarantee you that if it's a calorie question, it's been asked and answered on here already, no need to re-ask it. (sorry, this is a pet peeve of mine since I'm a database admin for work).
feel free to ask questions if you have them, on this thread is fine, but you can PM me if you like, I'm more than happy to help.
-Banks
"I'm eating what MFP tells me to eat, I've tried eating back my exercise calories, not eating back my exercise calories, raising my calories, lowering my calories, exercising more, exercising less, eating clean, adding XXX supplement, but I'm still not losing the weight....HELP!"
sound familiar?
Well, I have news for you, it's not as simple as saying "I want to lose 2 lbs a week, so that's the goal I'll set" and having it work like a charm. Sorry folks, that's not how weight loss works.
When people set a goal and fail to lose the weight on that goal, ALMOST WITHOUT EXCEPTION (assuming you are following the MFP model and eating exercise calories) it's because they did 1 of 3 things, 1) they didn't set the correct goal for the situation they are in. 2) they are calculating their calories incorrectly (either exercise calories or the nutritional intake) or 3) they have something medically going on that is inhibiting their weight loss.
That being said, for the overwhelming majority of people who have this issue, number 1 is the answer. For a smaller minority number 2 is the answer, and for a TINY tiny minority number 3 is the answer.
What does this mean? Setting your goals correctly? It means looking realistically where your weight is, how much of that weight is lean tissue and how much is body fat, and figuring out a reasonable deficit based on that, and your lifestyle, and how much change you are willing to endure.
If you are a woman who's in her 30's and want to lose 15 lbs, you CANNOT expect your body to respond to a 2 lb per week weight loss (or even 1 lb per week), these are the equivalent of a crash diet, and really, MFP won't help you there.
Seriously guys, research and knowledge are key, don't just wade in and try to lose 2 lbs, blithely trusting MFP to give you all the answers, that's not how this works. MFP is a tool, like a rake or a shovel, YOU still need to know how to use it, and use it correctly. You wouldn't use a rake to mow your lawn, in the same spirit, not all tools are right for all functions, MFP is great for tracking calories, and support, but if you try to use it as a crash diet medium, it's an utter fail IMHO.
anyway, I hope some folks listen to this, it's mega, super, 100% paramount important to know what you are doing, otherwise frustration and failure lies ahead.
Oh, and the search link at the top works guys, questions on the forums are fine, but please, try to find the answers first, because I can almost guarantee you that if it's a calorie question, it's been asked and answered on here already, no need to re-ask it. (sorry, this is a pet peeve of mine since I'm a database admin for work).
feel free to ask questions if you have them, on this thread is fine, but you can PM me if you like, I'm more than happy to help.
-Banks
0
Replies
-
I
Banks. 
0 -
good advice - can we get this to be a "sticky" post?!0
-
Another Banks Gem.
Saving to link back to it later. :flowerforyou:0 -
I Banks.
Me too...straight forward no BS'in0 -
Well said!0
-
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?0
-
Excellent post0
-
Bumpy McBump!0
-
I wholeheartedly agree. Regarding #2 of your post, I think the best thing anyone could do is go out an get yourself an electronic food scale and USE it religously. I got a 20 dollar Biggest Loser scale and it works fantastic. I really underestimated how much I was eating and the funny thing is, I was way overestimating the amount of butter (I know, I know) I was using. I think a scale will really open your eyes to what constitute a portion size. Also get yourself an HRM. Without knowing for sure what you are burning calorie wise, you are at the mercy of whatever MFP has in their database and that is not always correct (at least for me).0
-
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?
Yes that would be you then, do you measure your food properly by volume and/or weight? as that is the other side of the equation.0 -
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?
correction, they are very rarely accurate.0 -
Definitely Well said and so true. Every body processes things differently. I cut out the frozen meals from all the sodium and started eating eggs in the morning for more protein and I started dropping weight again.0
-
I wholeheartedly agree. Regarding #2 of your post, I think the best thing anyone could do is go out an get yourself an electronic food scale and USE it religously. I got a 20 dollar Biggest Loser scale and it works fantastic. I really underestimated how much I was eating and the funny thing is, I was way overestimating the amount of butter (I know, I know) I was using. I think a scale will really open your eyes to what constitute a portion size.
hey, I have no beef with butter in moderation, really, there are very few foods I have a problem with, it's portion sizes and frequency I have issue with most times. I.E. 1 serving of butter really won't be an issue, but 1 serving of butter on 3 different foods at one meal, well, that's a different story, likewise, 1 twinkie 1 time every 2 weeks isn't a big deal, but a twinkie a day, every day for a month, now that's a recipe for disaster.
I completely agree with the scale idea by the way. I don't even need it any more, I have used it so long now that I know by heart how much food is a serving, but every couple of weeks or so I'll measure something out just to make sure I'm not creeping up on portions (it happens sometimes, not usually, but sometimes).0 -
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?
WHen I got my HRM, it showed calories burned WAY LOWER ( almost half sometimes) than MFP! That could be it 0 -
Very, Very Well Said0
-
bump0
-
I was # 1 forsure. I had to get real to myself. I found the more weight I loss the more I had to change things around. I found the right number for me and told myself to relax and just do it! So far its been working for me.0
-
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?
WHen I got my HRM, it showed calories burned WAY LOWER ( almost half sometimes) than MFP! That could be it
Guess I better be getting a HRM and food scale then! There is some kind of deal going on at the gym with Polar (I think) HRMs... never used one before. So it shows calories burned based on your heart beat?0 -
Bump0
-
WHen I got my HRM, it showed calories burned WAY LOWER ( almost half sometimes) than MFP! That could be it
This is because, it is what an average person would burn but things like lean muscle mass and how hard you push it can affect it. The more muscle, the more calories you will burn. The HRM is the best decision you could have made. In fact, I dont' even track my exercise proints on here, I just factor them in my total daily energy expended.
This thread rocks!0 -
Thank you for this!0
-
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?
WHen I got my HRM, it showed calories burned WAY LOWER ( almost half sometimes) than MFP! That could be it
Guess I better be getting a HRM and food scale then! There is some kind of deal going on at the gym with Polar (I think) HRMs... never used one before. So it shows calories burned based on your heart beat?
It bases your calorie burn based on age, height, weight, gender, and uses HR to calculate intensity, put it all together and the HRM uses a calculation to give you a pretty accurate estimate of calories burned during activity.0 -
Bump!!!0
-
I wholeheartedly agree. Regarding #2 of your post, I think the best thing anyone could do is go out an get yourself an electronic food scale and USE it religously. I got a 20 dollar Biggest Loser scale and it works fantastic. I really underestimated how much I was eating and the funny thing is, I was way overestimating the amount of butter (I know, I know) I was using. I think a scale will really open your eyes to what constitute a portion size. Also get yourself an HRM. Without knowing for sure what you are burning calorie wise, you are at the mercy of whatever MFP has in their database and that is not always correct (at least for me).
I don't even believe my HRM in terms of calorie burn!0 -
I wonder if I'm #2? I go by the MFP defaults for my workout cals burned and I hear they are not always accurate?
WHen I got my HRM, it showed calories burned WAY LOWER ( almost half sometimes) than MFP! That could be it
just be aware, even an HRM will have a relatively significant error margin, depending on the HRM, and the settings you give it, you are talking anywhere from a 5% (doubt it will be that low, but it's possible if you put VO2 max in correctly) to 20% margin for error, and also don't forget to check with the manufacturer to see whether they remove Resting calories from the calorie burn, every company is different in that respect.0 -
Excellent...I agree 100% with every single point!!0
-
Why can't a women in her 30s lose 2 pounds a week? I'm truly curious. I'm now 31 and this is the first time I have struggled to lose weight. Before in my 20s I could drop 2 pounds a week without a problem. Now that I've hit 31 I can't. I'm lucky if I can get half a pound a week even though I am working out just as hard as I did in my 20s. Anybody have any ideas?0
-
I subtract my resting calories but that is a whole 'nother can of worms.and also don't forget to check with the manufacturer to see whether they remove Resting calories from the calorie burn, every company is different in that respect.0 -
Agreed. I seem to be the only person, however, whose HRM gives them about twice what MFP does in terms of burn. Weird, no?0
-
Putting in my link reference pile. Well said, again.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions