200 pounds overweight and CAN'T have any substantial loss.

lovetheweighitfeels

I have been ranging between 1600-1800 calories in and out give or take for a period of 4 weeks and I CAN'T lose ANY weight. I don't follow a general diet ( carbs or protein or anything ) but I do make sure that my calories are under the target everyday. PLEASE help me. I have almost 200 pounds to lose and I CAN'T get any weight down. I haven't been the best with getting food logged but I have tried to modify my sodium, but even with a deficit why wouldn't I lose SOME weight? I have been at the same 386 pounds for about 2 weeks or so and I have been watching my calories and exercising (cardio) 3 times a week for a half and hour.

I NEED SOME HELP! PLEASE GIVE ME ADVISE SOMETHING THAT I CAN FOLLOW LONG TERM!

Thank you SO MUCH.

FaugHorn

Your diary isn't public so it's hard to tell what the issue may be. Did you speak with your physician before starting a dieting program?

sjtreely

Would you consider making your food diary public? Then we can see what you're eating and that would help us see what's going on.

lilchino4af

I haven't been the best with getting food logged

This is probably why you haven't lost. In order to really tell what you need to fix to lose weight you must log everything you eat, every day. Because those unlogged calories add up and could very well be sabotaging your weight loss efforts more than you realize.

Also, if you made your food diary public, it would help get you more constructive feedback based on what you're eating (such as foods to swap out that would be healthier choices).

Diary_Queen

I know that diet is a significant portion of weight loss.... but I think that exercise helps more for some people. You need to move. If you have a very sedentary life, then 1600-1800 calories may just be keeping you at maintenance. I'd try busting down to 1400 for a week to ten days and see what happens... or get some exercise in there. I started with just walking the block around work

Ashley121205

It could be if your food is high in sugars, fat or other not so good things. Being just under calories isn't always what works. It has to be good food too I do wish you lots of luck on your weight loss journey. You can do it !!!!!!!

thinkingthingirl

Sometimes it takes a little time for ur effort to pay off. Dont expect massive weight loss over night. U will get there as long as u hand on heart are being honest with yourself and not ommiting things to make ur food diary look bad.

kristilovescake

Yeah, I'd like to see your diary to comment on that..

But things that could contribute to not losing weight: eating too much sodium, eating too many processed foods, not eating enough protein, not eating enough fruits/veggies, not drinking enough water

Don't give up and try adding some more strenuous exercise (a few intervals of walking faster/slower instead of walking the same speed). Switch it up and try to add some more exercise.

Feel free to add me if you want me to keep an eye on you and try to give you more ideas to switch it up.

Otherwise, you might want to see a doctor/nutritionist and figure out what's going on; you could have something medically going on that's impairing your weight loss.

In the mean time? Stay off the scale and focus on being HEALTHY and not just losing weight.

lildoggielover

It's hard to know how many calories you're actually eating unless you log everything. Be honest with yourself no matter what you eat and your habits will change. I wish you much success in your journey.

kenyonsmom10

diary being public would allow us to give you the best feedback we can. without seeing it, we are not able to see your consumption. Also, you need to try and change up your exercise -- if you currently do none, at least go for walks --- you will also be better off changing up your diet (even if you currently eat healthy) because changing what your body gets for food and exercise tricks it. ... you may also want to make sure you are consuming enough calories for you!!! I understand you are 200 pounds overweight, however shorting yourself calories will only make your body hold onto foods that much more.... send me a message if you'd like I will do what I can to help!

oaken

Keep a journal - or use MFP everyday. Be religious about it. Really find out where all your calories go. I wouldn't be surprised if you were going over 1800 if you aren't keeping a strict log of every calorie. Everything you put in your mouth, log it.

Are you drinking sodas? If so, you need to cut that out right away and stick with water. It's not fun to drink your calories... even though I would love a Mountain Dew right now. I'd rather eat my calories.

You asked for long term... this is the beginning of the rest of your life. Make this lifestyle change now. Eat clean (google that if you don't know what that means), drink lots of water (at least 8 cups a day) and watch your calories. Keep up the exercise! Good luck!

H_Factor

try this for 2 weeks and see what happens. eat the same calories you're eating now (or whatever MFP has selected for you), but do the following:

1. limit or eliminate processed foods.

2. replace the processed foods with lean proteins (fish, chicken, ground turkey, protein powder, even grass fed beef), healthy fats (extra virgin olive oil, nut butters, nuts), and carbs with a low glycemic index value.

3. drink 12-16 glasses of water a day.

4. limit the amount of grains and bread-type products you eat. if you eat some, aim for whole grains.

Sarw27

Are you counting your calories accurately? I have struggled up and down with the same issues, but I've realized that beginning this is a process... I am still surprised sometimes by how many calories are in something, and I mess up a lot thinking things are "no big deal".

For example, on Monday I decided to trade my regular coffee for a french vanilla, only to discover that the FV was over 500 calories, which is 300 more than my regular coffee. So to make up for it, I had to eat a really small lunch, which left me hungry all day, and then I binged on dinner. I won't be making that mistake again!

Sometimes those little things we don't think matter, add up to a LOT. Careful with drinks and be sure to log everything you eat accurately.

Also, are you eating back excercise calories? There's a lot of different opinions out there but you have to see what works for YOU. I'm still figuring my body out, but I've been trying to maintain my regular calories and only eating back excercise ones if I'm hungry and I feel as though I need to. Or say, I'll eat back 1/3 of them.

Good luck!

starscreensiren

You also have to measure! Measure everything, don't guess. I take out my measuring cup for everything. I weigh things. I never guess. And the weight just fell off when I started realizing what a cup really was. I was underestimating what I was eating before I began measuring and weighing everything.

sweetheart03622

It could be if your food is high in sugars, fat or other not so good things. Being just under calories isn't always what works. It has to be good food too I do wish you lots of luck on your weight loss journey. You can do it !!!!!!!

This isn't necessarily true. Where you have a substantial amount to lose, just staying under should be enough for a while. I'd venture to say that you're eating more than you think. For instance, a standard apple you buy at the grocery store is usually about 2 of any serving size on MFP based on weight. You can also consume a TON of calories in the form of creamer in your coffee, a few m&m's, a bite of a co-worker's salad, etc. Be mindful of these things as well.

sjtreely

It is true that even those who consider themselves watching their caloric intake under estimate how many calories they consume and over estimate how many calories they burn. You have to be totally honest with what you eat - weighing and measuring everything.

Powe6023

If you're over 300 pounds, then 1600 calories a day may simply be too few and your body's metabolism is slowing because it senses a big loss. Talk to your doctor to set the most appropriate daily range for caloric intake.

kristitampl

Maybe you should seek medical advice.

airycha

I haven't been the best with getting food logged

This is probably why you haven't lost. In order to really tell what you need to fix to lose weight you must log everything you eat, every day. Because those unlogged calories add up and could very well be sabotaging your weight loss efforts more than you realize.

Also, if you made your food diary public, it would help get you more constructive feedback based on what you're eating (such as foods to swap out that would be healthier choices).

I logged everything I ate for at least a month and didn't lose a pound (may have even gained a little). I have stopped logging and lost 7 pounds in the last month or so. It all depends on what works for you.

Making her diary public probably won't help all that much if she hasn't been good about logging.

oaken

SETTINGS (at the top) > DIARY SETTINGS
Scroll to bottom - Choose Public

athaliah

first thing - Open your diary so people can see what your eating and give you options, swaps and other alternatives.
Next, make sure your drinking lots and lots of water, and try to get as most non-processed food as possible into your diet. Plan ahead your meals, it works.

As someone that at 200lbs to lose, about the same place you are, I'm being told that I need to eat more when I am exercising. You gotta eat those exercise calories. 1600 and 1800 cals a day is fine for smaller girls, but if your holding onto a whole extra person, your burning that off in a day just by breathing. (search BMR calculators)

Might need to see if you can get in a session with a dietitian. I found out that having a personal trainer helped me greatly as well. If you can afford it, maybe you can do one session and have them check up on you like once a month or every few months to tweak things with you. It will also help with accountability and you'll get a ton of face to face thoughts on what to do better.

Its a slow process to get things right but I am finding out myself, that it works. Its a lifestyle change and you can't change everything at once, just go slowly, put things in one by one until you get to where you need to be at. You can do it.

BGabbart

I also started by needing to lose nearly 200 pounds. The first two or three weeks did not show any loss and I became for discouraged. However it did finally start going down I was eating between 1300 to 1500 calories a day and at first did not exercise because I had no energy. Once i changed my eating habits cuting out a lot of sugars but adding frest fruit and veggies I started getting energy to start walking. Just keep at it, if you are as heavy as you say just cutting your calories is going to start helping you lose. This is not the biggest losers contest it will not fall off at 10, 15 or 20 pounds at a time, it will start coming off at one to two pounds at a time. Eat less move more, you will get it. LOTS OF FRUIT AND VEGGIES.

Arabian♥Breeze

First off give your body time. It took my body a month or so to start really shedding weight. in fact i even gained 10 pounds after working out for a month and eating very well. Our bodies take time to change. If you know in your heart your eating better and working out and making sure your not over your calories then your on the right track.

Try to not stress too much about this. Call your Doctor as well to make sure there isnt anything else to be concerned about with your weight loss plan. and Health

Good luck and hang in there and you will see results. it takes time. I dont even weigh myself weekly i do it once a month. its less stressful for me.

Weighing in isnt the only way to see that your losing weight... readings from a tape measure should be taken into account as well. Some people lose inches before weight Its just different for all of us. Just hang in there hun give your body time. and keep up the good work

vick9180

I experienced a similar issue. I was running 3-5 miles 4-5 times a week and I thought I was watching my calorie intake and portion control, but I was losing nothing. I was getting frustrated with the fact that I wasn't seeing any results. The minute I committed to logging everything I stick in my mouth was when the weight started falling off. Be as diligent as possible to log in and stick your foods in your food diary. Even if you take one bite of something, stick it in your log.

Also, change the way you view your weightloss. Saying "can't" means it is absolutely impossible to lose weight. Your results thus far just mean you haven't lost any weight, but you are physically and mentally capable of losing weight. Just log your food and stick to a healthy calorie range and make healthier food choices and it'll melt off.

icemaiden17_uk

Your calories seem very high to me!! It is difficult to tell without lokking at your diary but I would say lower them a bit and add in another workout. It would also be good to look very hard at what you are eating! Home cooked is best remmeber becasue you know what is going into it!!

Ashley121205

It could be if your food is high in sugars, fat or other not so good things. Being just under calories isn't always what works. It has to be good food too I do wish you lots of luck on your weight loss journey. You can do it !!!!!!!

This isn't necessarily true. Where you have a substantial amount to lose, just staying under should be enough for a while. I'd venture to say that you're eating more than you think. For instance, a standard apple you buy at the grocery store is usually about 2 of any serving size on MFP based on weight. You can also consume a TON of calories in the form of creamer in your coffee, a few m&m's, a bite of a co-worker's salad, etc. Be mindful of these things as well.

That's why I said it COULD BE. I didn't have 200 pounds to lose but between 80 and 90 and sometimes just eating under wasn't enough so I switched my nutrition to actually eating better things and the weight started coming off. Which what I said is similar to what others are saying.

ZeroTX

I think several have said it, and I cannot agree more! Log everything you put into your mouth that contains any caloric value at all. Anything. A single chip, cracker, grape, an after-dinner mint. Everything. Don't underestimate what you're eating and if you're not that good with measuring portions, use a scale. You may be surprised at what you're really taking in.

After that, adjust accordingly, drink lots of water (if you drink 64oz or more a day, it helps a lot).

Most of all, stick with it. You have a lot of weigh to lose and it will require persistence over time.

rubystar07

We all have plateau weeks. Now, In addition to the advice above about accurately logging...

If you are really eating more than you are counting: well, this answer is obvious, you're eating more than you are counting and therefore not getting an accurate read.

If you really are eating between 1600-1800: I also wonder if 1800 is too little for your body and you are holding on to weight. At 386, your metabolic rate (with the activity you mentioned) is somewhere around 4400 calories a day to maintain itself. Would you consider upping your cals for a week or two to see how your body responds?

GettinMyLifeBck

Hello I started at 390 and my calorie intake was in the 2000 range at first..It seems the more you weight the more you need to eat and the more you weigh the more calories you burn.... I had attempted to decrease my calorie count to 1550 and was working out 5-6 days a week and was not losing!! I increased my calories and began losing and was slowly able to decrease my calories even now I am 314 and MFP suggest 1890 calories in order to lose 2 lbs per week. Hope this helps a bit :-)

lovetheweighitfeels

Hey all! Thank you SO much for the great words of advise and encouragement. While it is true that I haven't been eating everything that I am supposed to some days I believe I don't log out of habit or the idea that I am going to eat less than what is allocated so I don't log. I know it is mind over matter. I should be able to lose weight with the amount of calories I am eating, however, like I said before I have to get better with actually logging my calories correctly. MFP first suggests eating 2200 calories for a slow weight loss and to date I haven't consciously logged 2000 calories a day ( well maybe not in a long time ). This week I know I haven't done well with my food and the amount of salt I should be consuming. I haven't been the best at getting down water but I know I need to do better. IN fact while I am typing this I am knowing the things that I am doing wrong and I know that I can do it ! I just have a lot to lose and haven't seen the results that I am looking for. However, I have gone down 2 sizes without the weight loss ( So I don't know how to explain that ) but I LOVE to have friends who are doing what I am doing and are willing to support me! I will try up my calories for a week TRUTHFULLY and I will log back in a week's time and report to you all. Thank you SO much.
Also I made my diary public -- however, I must say that often days I start to log but don't log everything into my diary as stated before so I am not sure how much it is going to help. I do eat a lot of processed foods and I am trying to do better! I just want some weight loss and I am just frustrated on how to get there with SO much to lose. I will look into getting a personal trainer but it is SO much money and I am planning on moving to another state in 30 days so I have to save up for that.

THE MFP world is so great, and I love and respect everyone of you for continuing to help each other out.

I WILL KEEP YOU ALL POSTED!

lovetheweighitfeels

Thank you SO much girl I am your friend on here and you are SO inspirational. I believe I am going to COUNT my calories truthfully and log it on here and continue to exercise with at least 2000 calories since MFP suggested 2200 I will still be at a deficit.

Thanks again for the advice!