Not losing fat

alriela

I signed up for MFP about a month and a half ago and I am not losing any fat! I run 5 miles almost everyday and burn 650 calories. Also, I weight train once a week. I try to eat healthfully and I hardly allow myself cheat days (I think I may have had 5 since starting). Am I eating too much fruit sugar? Or am I not eating enough calories once I work out? I'm going on vacation in 2 weeks and I want to be able to sit in my jeans without getting a muffin top ( that's not going to happen). My ultimate goal is to lose 20 pounds by Thanksgiving and I am getting frustrated!

I'm also confused about the calories and such on sedentary days. The only way I don't go over on my settings is if I eat waaaaay below 1200 calories. Somebody please help! Thank you!

melibea

You are supposed to have at least 1200 net calories a day. if you burn 600 calories one day, you have to eat at least 1200+600=1800. If you are eating less than 1200 NET calories, it could slow down your weight loss. It has happened to me way too many times

HolleeERL

Just at quick glance, I don't think you are eating enough. If you are working out every single day and doing that much running, you are burning muscle rather than fat.

marianne_s

Hi,

I just quickly skimmed through the last week of your diary and noticed that you don't eat your exercise calories back.

Please read this (http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics), which may help you understand how MFP works

beaskinnybitch

mm you should eat 1200 calories and if you workout you should eat 1500 more or less:) feel free to friend me if you want support

alriela

Thanks! So I should be eating way more of my exercise calories.

Skeith5

You want to make sure you are eating enough... as melibea said, 1200 should be your minimum net. You are already pretty thin, I would bump up the number of days you strength train and maybe work with a personal trainer if you can.

Scott

deesjourney2fit

Have you taken your measurements? Try tracking your measurements, that will confirm whether you are losing fat or not. And I agree with the eating comments. :O)

haylz24

Hi
I think it just takes time. More muscle is building on my legs and I've (according to my bf) lost weight up top (not boobies lol) it varies for different people. Keep at it. It will drop off! I've been doing it for a month nearly. My allowance is 1200 cals per day. I'm almost always under. I get so full. You probs need to eat 1500 cals.

MayhemModels

I dont eat my exercise calories back and I lose 1.5 pounds a week *eveyones system is different and you will get many different opinions on eating back calories. Do what works for you

Gilbrod

How tall are you? Depending on your height, 120 could be a healthy weight already, so your body isn't going to burn things as fast. Also, yes, it sounds like you're burning muscle. Not a good thing at all. You probably don't have any body fat. So, be safe and good luck.

laddyboy

I dont eat my exercise calories back and I lose 1.5 pounds a week *eveyones system is different and you will get many different opinions on eating back calories. Do what works for you

You are a man...you have a bigger window. Women don't.

SDkitty

This is also a very good article to read to explain a bit about the exercise calories...
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

Also, did you set your goal to 1200 or did you let MFP default to it? If you have an active lifestyle (besides working out) that on it's own may be too few calories not even accounting for the burned calories. Depending on how heavy you are, which judging by your ticker you aren't, you don't really want to create a deficit of much more than 500 a day. Just a thought

I sit at a desk most of the day so unfortunately sedentary mostly and I don't have mine set that low and I'm losing weight.

alriela

I've been meaning to take measurements when I go to my sister's house. I always forget. I really don't think I am losing inches either! Nothing on my body looks any different except the outer thigh muscles. My inner thighs, still chub rub! I'm going to weight myself the end of this week to see if I am losing.

alriela

I'm 5'1"

SoCalSwimmerDude

Personal experience here. I started 100 days ago on MFP. I started at 2 lbs lost per wk and that equated to 1310 cals/day. Since then, about every 3-5 wks, I've changed the settings from 2lbs/wk to 1 1/2lbs/wk to 1lbs/wk and currently on 1/2lb/wk. My metabolism is going like crazy and I'm actually losing the same amount of lbs per wk as I always have been. So while you don't have to eat ALL of your exercise cals, you def need to eat more of 'em. I'm shocked every time I get on the scale... but its fun!

Edit: and don't worry about the fruit sugar. thats a huge part of my diet and you're running a ton... the fruit sugar will get used while running.

alriela

This is also a very good article to read to explain a bit about the exercise calories...
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

Also, did you set your goal to 1200 or did you let MFP default to it? If you have an active lifestyle (besides working out) that on it's own may be too few calories not even accounting for the burned calories. Depending on how heavy you are, which judging by your ticker you aren't up there, you don't really want to create a deficit of much more than 500 a day. Just a thought

Hmmmm, I think MFP set it to 1200 calories.

alriela

How tall are you? Depending on your height, 120 could be a healthy weight already, so your body isn't going to burn things as fast. Also, yes, it sounds like you're burning muscle. Not a good thing at all. You probably don't have any body fat. So, be safe and good luck.

5'1". I'm short so I think I can lose a little bit.

SDkitty

Hmmmm, I think MFP set it to 1200 calories.

In that case I would double check your BMR and make sure you keep your deficit around 400-700 daily. I was going by the MFP 1200 default for like a month and lost no weight and then checked my info and raised mine to 1350 and have been losing weight since. But as always, it all depends on the body type and lifestyle. You are quite little to begin with so I'm not sure how much of a difference that would even make.

I do agree with whoever said to strength train more often, strengthening those muscles more will help you burn more fat vs muscle.

killagb

How tall are you? Depending on your height, 120 could be a healthy weight already, so your body isn't going to burn things as fast. Also, yes, it sounds like you're burning muscle. Not a good thing at all. You probably don't have any body fat. So, be safe and good luck.

5'1". I'm short so I think I can lose a little bit.

You can definitely get a little more low into the "healthy" BMI zone, but at 120 and 5'1" you're already a healthy BMI, so it's likely going to be tougher to make headway in this range.

MayhemModels

I see your sugar is from fruit but its high, 2 servings of fruit is 2 cups per day, that may be the problem?

Gilbrod

5'1". I'm short so I think I can lose a little bit.

I agree. But also check your BMI and see if you are in the healthy weight range. I think a healthy weight for a 5'1" woman is anywhere from 106-112lbs. And that's if you're petite. If you have a bigger frame (bone structure wise), it could be a bit more. So I can understand what you're trying to do. Stay dedicated, eat good, recover and you'll get there. Remember, Rome wasn't build in 1 day

alriela

Hmmmm, I think MFP set it to 1200 calories.

In that case I would double check your BMR and make sure you keep your deficit around 400-700 daily. I was going by the MFP 1200 default for like a month and lost no weight and then checked my info and raised mine to 1350 and have been losing weight since. But as always, it all depends on the body type and lifestyle. You are quite little to begin with so I'm not sure how much of a difference that would even make.

I do agree with whoever said to strength train more often, strengthening those muscles more will help you burn more fat vs muscle.

Before I joined MFP I was doing cardio everyday almost and lifting every other day AND still wasn't losing, which is why I cut back to doing weights once a week.

alriela

I see your sugar is from fruit but its high, 2 servings of fruit is 2 cups per day, that may be the problem?

Yea, idk. I can't live without fruit. Fruit, especially a banana for breakfast, is my favorite.

Turbonos7

Well... I'm probably going to hate bringing this up BUT i feel I must. CARDIO DOES NOT BURN FAT. (I'm not yelling BTW) cardio just builds endurance but does not burn fat. As someone said in one of the replies once you get to a point where you are burning too much and not eating enough your metabolism slows down due to the fact that your body starts thinking that it will always starve and will never have food so it tries to SAVE what is has already and chooses to burn MUSCLE instead this is not good. Most treadmills nowadays have a chart where it says if you're this age then your heartbeat should be this for fat burning or this (a higher number) for cardio. Cardio does not mean burn fat it means burn muscle in your case. If you tinker around on the treadmill you'll eventually figure out that you can achieve the target heartbeat for fat burning by just walking which means you should just walk. I know walking feels like a waste of time especially if you're used to running every time but you have to do what's going to work for you or you're going to get frustrated and not do anything anyways so might as well. One more thing, It is also VERY bad to not eat after you exercise, this is another one of those things that will shock your metabolism and slow the heck out of it. On the other hand you don't want to eat more than what your settings say so what I would try is shifting some of what you already eat to AFTER you jogg that way you trick your body into thinking that it is getting fuel and doesn't have to try to save the fat for later. Hope this helps and don't give up!!!! Remember MIND OVER MATTER!!!

alriela

5'1". I'm short so I think I can lose a little bit.

I agree. But also check your BMI and see if you are in the healthy weight range. I think a healthy weight for a 5'1" woman is anywhere from 106-112lbs. And that's if you're petite. If you have a bigger frame (bone structure wise), it could be a bit more. So I can understand what you're trying to do. Stay dedicated, eat good, recover and you'll get there. Remember, Rome wasn't build in 1 day

My BMI is fine, but the muffin top and chubby inner thighs aren't.

MayhemModels

lol I love fruit tooo I have a half a banana and 1/4 of a apple and cube them up so it looks like im eating more

alriela

Well... I'm probably going to hate bringing this up BUT i feel I must. CARDIO DOES NOT BURN FAT. (I'm not yelling BTW) cardio just builds endurance but does not burn fat. As someone said in one of the replies once you get to a point where you are burning too much and not eating enough your metabolism slows down due to the fact that your body starts thinking that it will always starve and will never have food so it tries to SAVE what is has already and chooses to burn MUSCLE instead this is not good. Most treadmills nowadays have a chart where it says if you're this age then your heartbeat should be this for fat burning or this (a higher number) for cardio. Cardio does not mean burn fat it means burn muscle in your case. If you tinker around on the treadmill you'll eventually figure out that you can achieve the target heartbeat for fat burning by just walking which means you should just walk. I know walking feels like a waste of time especially if you're used to running every time but you have to do what's going to work for you or you're going to get frustrated and not do anything anyways so might as well. One more thing, It is also VERY bad to not eat after you exercise, this is another one of those things that will shock your metabolism and slow the heck out of it. On the other hand you don't want to eat more than what your settings say so what I would try is shifting some of what you already eat to AFTER you jogg that way you trick your body into thinking that it is getting fuel and doesn't have to try to save the fat for later. Hope this helps and don't give up!!!! Remember MIND OVER MATTER!!!

I ALWAYS eat a protein and carb after a workout. I know that's important. I have a lot of muscle in my legs.

SDkitty

I see your sugar is from fruit but its high, 2 servings of fruit is 2 cups per day, that may be the problem?

Yea, idk. I can't live without fruit. Fruit, especially a banana for breakfast, is my favorite.

Fruit sugars are no big deal to someone working out a lot and who is just "maintaining" but for someone who is trying to lose weight they are secret killers. If you have to have your fruit try to stick to berries which are the usually the lowest calories.

http://www.green-tea-health-news.com/calories-in-fruit.html

http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.html

ShapeUpSidney

You can definitely get a little more low into the "healthy" BMI zone, but at 120 and 5'1" you're already a healthy BMI, so it's likely going to be tougher to make headway in this range.

This is exactly what I deal with. People look at me and wonder why I want to be so motivated about my diet and fitness. They think I look great. What they don't realize is that its EXTREMELY difficult to go from "healthy and thin" to "toned with very low body fat %"

It's actually easier to start out with say, 30% body fat and get that down to 18% than it is to go from 18% to 14%

Then you have the whole "plateau" effect of your workouts. Your body might just be running those 5 miles SUPER efficiently, so your calorie burn is not what you think it is. Mix it up with sprint workouts, team sports (soccer, basketball), roller blading, etc

And with your regular workouts, you have to keep increasing the intensity over time. Run those 5 miles faster. Add a half a mile on the end of your typical run, etc.

stanvoodoo

On big burn days you need to eat more. More Protein and Fiber especially. Make sure you are getting in your water as well, 64oz at least.

When you don't give the body enough fuel to burn it burns muscle instead.

I would also agree that you do measurements as when you replace a pound of fat with a pound of muscle you will be smaller as the muscle takes up less space than the fat. So weight may be the same but

You can do it!