Still No Weight Loss after 2 weeks.....HELP!!!

MelanieAG05

well....went to gym (again!!) and weighed myself....no change...again...can't understand it at all. I have been logging everything - even the booze at the weekend! I worked out I have eaten an average of 1385 calories per day and have exercised 6 days out of 7.

My total for the week was 9692 calories and my total goal was 11478 (including exercise calories) - a deficit of 1786......totally bemused and demotivated! Anyone got any suggestions??

My BMR is about 1450 and normal calorie goal is 1250.

I will make my diary public for a while so you can all see it - appreciative of any comments/advice please.

taso42

MFP already includes the deficit in your goal, so by coming in under every day, you are going into a larger deficit. This is likely why your results aren't going as predicted. Start hitting that goal every day.

erickirb

MFP already includes the deficit in your goal, so by coming in under every day, you are going into a larger deficit. This is likely why your results aren't going as predicted. Start hitting that goal every day.

Agreed.

tomomatic

Are you tracking your sodium intake? Women tend to be more prone to be sodium sensitive which locks up water in the body. The best solution for it is just drink a LOT of water. 10-12 cups isn't too much.

Also, when I looked at your diary, I noticed that you still had a couple more columns that you can add. That might help.

MelanieAG05

MFP already includes the deficit in your goal, so by coming in under every day, you are going into a larger deficit. This is likely why your results aren't going as predicted. Start hitting that goal every day.

Do you mean hitting the goal including the exercise calories or just the normal daily goal of 1250?

kristilovescake

Are you taking your measurements? I would start there. You could be losing fat but gaining muscle so the scale doesn't move.

Are you 100% certain on portion size and exercise calories burnt? If you aren't weighing your food, you could be overeating. If you don't have a HRM you could be overestimating calories burned.

Otherwise maybe you need a rest day or you aren't getting enough sleep.

Try drinking more water and eating less sodium.

Try changing the intensity of your workouts or switching it up.

Search MFP for "Plateau" - people have awesome ideas on how to switch it up and kick start the weight loss.

My advice is to get a tape and use measurements and avoid the scale and just keep doing what you're doing. If you're being healthy, the weight will eventually come off. Try to not obsess over the scale.

BNUG

try measureing inches and weight on a set day every week....of even weight once a week and measure once a month...that way you see the differnece in the tape measure even if your not seeing it on the scale... remeber mucsle weighs more than fat

dakoerber

I am set at 1300 and whatever I burn in excercise I always eat. If you go under I would not go under more thatn 1-200 calories because then you are getting into a defecit. Try this for a week and see how it goes. It sounds like you are doing all the right things!

erickirb

MFP already includes the deficit in your goal, so by coming in under every day, you are going into a larger deficit. This is likely why your results aren't going as predicted. Start hitting that goal every day.

Do you mean hitting the goal including the exercise calories or just the normal daily goal of 1250?

1250 already includes a deficit to lose your goal amount of weight, so you should eat all 1250 plus eat back what you burn from exercise to ensure your deficit is at your goal amount.

MelanieAG05

Are you taking your measurements? I would start there. You could be losing fat but gaining muscle so the scale doesn't move.

Are you 100% certain on portion size and exercise calories burnt? If you aren't weighing your food, you could be overeating. If you don't have a HRM you could be overestimating calories burned.

Otherwise maybe you need a rest day or you aren't getting enough sleep.

Try drinking more water and eating less sodium.

Try changing the intensity of your workouts or switching it up.

Search MFP for "Plateau" - people have awesome ideas on how to switch it up and kick start the weight loss.

My advice is to get a tape and use measurements and avoid the scale and just keep doing what you're doing. If you're being healthy, the weight will eventually come off. Try to not obsess over the scale.

i took some measurements mid week so will defo keep an eye on this.

eclecticdeb

try measureing inches and weight on a set day every week....of even weight once a week and measure once a month...that way you see the differnece in the tape measure even if your not seeing it on the scale... remeber mucsle weighs more than fat

Muscle does NOT weight more than fat. A pound of feathers weighs the same as a pound of dirt. Just sayin.....

amandarae1980

I agree with the responses that you need more calories; I looked at your diary and I would be STARVING if I were you!

Are you strength training? That can help push a plateau. Also, what about adding a whey protein shake in somewhere? Research has shown that people who add whey protein to their diets lose more weight.

Stick with it; I know it is frustrating. My weight loss is going much slower than I want it to...

seeled

I have the exact same issue. I actually went to a dietician the first part of August. She did a resting metabolic rate test on me. It came back I only need 1000 calories a day for my body to function. There is no way I can eat less than 1000 a day without starving. I starve at 1200-1300 a day. Hopefully things will start changing for us both soon. I know how discouraging it is. I am really afraid of what will happen with the holidays coming up!

ritaadkins2002

it might be u are not getting enough calories ...specailly if u are exercising alot.

BonMetz

I am new but, I took a peek at our diary and it looks as though maybe your not eating enough.

MelanieAG05

I have the exact same issue. I actually went to a dietician the first part of August. She did a resting metabolic rate test on me. It came back I only need 1000 calories a day for my body to function. There is no way I can eat less than 1000 a day without starving. I starve at 1200-1300 a day. Hopefully things will start changing for us both soon. I know how discouraging it is. I am really afraid of what will happen with the holidays coming up!

thank goodness someone else has the same issue. i will persevere for a few more weeks and if no results then will defo go and see someone in the new year! roll on the holidays - turkey only for me - very low in fat!:laugh:

zumbanelly

MEASURE YOURSELF! AND DO THIS SOON! Track it. And make sure you have someone else do it so you can get the most accurate number. I am a certified Zumba Instructor and I have a group of about 16 of my followers on a November challenge right now. And first, I made sure they realized that the measuring was more important than the weight. We even had a huge discussion about it! I try and recondition their thinking. This is not my first monthly challenge. The last one, I told them my weight at the end and I blew them away. They were expecting me to say something around 130. Far from it. I am 5'3" - I wear a size small in everything and am a size 6 jeans. Almost size 4 dress. Have the measurements of 36 - 28 - 38. Are you ready for my weight????
I weigh 160. By telling them this - they embraced their measurement loss so much more! And realized what I had been trying to tell them all along. That we were reshaping them - reconditioning them - not just trying to make a thinner them! Does this help? I'm willing to share my woes and be as transparent as possible to help those trying to reach their fitness goal. Just like when trying to reach ANY goal. So many obstacles can get in the way. Dont let the "weight" frustration get you down! PUSH ON SISTA!

auctoritas

try measureing inches and weight on a set day every week....of even weight once a week and measure once a month...that way you see the differnece in the tape measure even if your not seeing it on the scale... remeber mucsle weighs more than fat

Muscle does NOT weight more than fat. A pound of feathers weighs the same as a pound of dirt. Just sayin.....

Lol there are so many threads arguing this. If you're measuring yourself, an equal amount by volume of fat will be lighter than an equal amount by volume of muscle. So, if your waist is shrinking but you're not losing weight, you have more muscle and less fat without changing your weight. Ergo, muscle weights more than fat (by volume. Which is implied.)

erickirb

try measureing inches and weight on a set day every week....of even weight once a week and measure once a month...that way you see the differnece in the tape measure even if your not seeing it on the scale... remeber mucsle weighs more than fat

Muscle does NOT weight more than fat. A pound of feathers weighs the same as a pound of dirt. Just sayin.....

Yes it does weigh more. when comparing weights of 2 things keep volume constant. It is always assumed that when someone says muscle weighs more than fat they are implying by volume. So since volume is implied there is no reason to say it.

CityOnAHill

try measureing inches and weight on a set day every week....of even weight once a week and measure once a month...that way you see the differnece in the tape measure even if your not seeing it on the scale... remeber mucsle weighs more than fat

Muscle does NOT weight more than fat. A pound of feathers weighs the same as a pound of dirt. Just sayin.....

A cubic inch of muscle weighs more than a cubic inch of fat. And that's what people mean when they say muscle weighs more than fat. It's semantics...

taso42

I have the exact same issue. I actually went to a dietician the first part of August. She did a resting metabolic rate test on me. It came back I only need 1000 calories a day for my body to function. There is no way I can eat less than 1000 a day without starving. I starve at 1200-1300 a day. Hopefully things will start changing for us both soon. I know how discouraging it is. I am really afraid of what will happen with the holidays coming up!

thank goodness someone else has the same issue. i will persevere for a few more weeks and if no results then will defo go and see someone in the new year! roll on the holidays - turkey only for me - very low in fat!:laugh:

So just going to disregard the advice to watch your net calories then? That's the whole key...

graysmom2005

Here is what I noticed. Other than probably not eating enough, a number of processed foods I saw on their said their sodium was 0. Which means who ever put it in the calculator didn't know/take the time to put that in..so you could be way over on your sodium a number of days and not even know it...so it may be water weight. With soup and prepackaged stuff be very careful and drink lots of water. Could make a big difference! :-) Good luck!

MelanieAG05

I have the exact same issue. I actually went to a dietician the first part of August. She did a resting metabolic rate test on me. It came back I only need 1000 calories a day for my body to function. There is no way I can eat less than 1000 a day without starving. I starve at 1200-1300 a day. Hopefully things will start changing for us both soon. I know how discouraging it is. I am really afraid of what will happen with the holidays coming up!

thank goodness someone else has the same issue. i will persevere for a few more weeks and if no results then will defo go and see someone in the new year! roll on the holidays - turkey only for me - very low in fat!:laugh:

So just going to disregard the advice to watch your net calories then? That's the whole key...

Absolutely not disregarding any advice. It seems that everyone thinks I am not eating enough and so I will try to eat more next week and see what happens and increase my net calories - at the moment it is anything from 630 to 1200 - apparently not enough. I have also added sodium and sugar to my food diary so I can measure this as well. Fingers crossed! It is difficult to take everyones advice on here as there is so much and very often complete opposite opinions as well.

Russellb97

I would NOT eat more during the week, IE eating back exercise calories.

Our bodies run in 24-25 hour cycles and a deficit is a deficit and a surplus is a surplus. I like to work with these cycles and have 6 days of a deficit, and one day of a calorie surplus to balance my hormones and spike my metabolism.

Say your TDEE (total daily energy expenditure) This includes base metabolism and all activities and exercise.

Is 2,000

You don't eat back exercise calories and consume 1,200 calories, you have a 800 calorie deficit
You DO eat back exercise calories and consume 1,500 calories, you have a 500 calorie deficit.

So your telling me if she eats 1,500 she will lose more weight? No way!
Her body needs to convert 300 more calories from stored energy to make up the difference. So obviously she will lose more weight ,not eating back her exercise calories.

So now if your talking about Starvation Mode, and the slowing of her metabolism because she doesn't eat back the exercise calories.

First, it takes several days to weeks before starvation mode is really an issue.
Second, she could and will go into a starvation mode even if she does eat back her exercise calories, because she is still at a calorie DEFICIT.

IMO, it's just a wash if you eat back your exercise calories. I'd rather my hard work go to making me look better than to reward myself with more calories. That is just my opinion, I do understand some people like to workout more eat more that day. I just don't really like exercise so I'd rather workout less and eat less.

If her metabolism has slowed down, it's because of her hormones and she needs to have a day of a calorie surplus. A SURPLUS is what knocks us out of starvation mode and spikes metabolism.

Now you might be worried,
Won't eating a surplus make me fat?
No way will having one day of a surplus make you fat. It's all in the numbers and knowing how our body stores energy. According to Dr. Michael Aziz, excess calories are first stored as glycogen and when that is full the left-overs are stored as fat. Well guess what, when your dieting your glycogen is always well depleted meaning the excess calories are stored, bringing your metabolism back up, but they are stored as liver and muscle glycogen and not bodyfat.

erickirb

I would NOT eat more during the week, IE eating back exercise calories.

Our bodies run in 24-25 hour cycles and a deficit is a deficit and a surplus is a surplus. I like to work with these cycles and have 6 days of a deficit, and one day of a calorie surplus to balance my hormones and spike my metabolism.

Say your TDEE (total daily energy expenditure) This includes base metabolism and all activities and exercise.

Is 2,000

You don't eat back exercise calories and consume 1,200 calories, you have a 800 calorie deficit
You DO eat back exercise calories and consume 1,500 calories, you have a 500 calorie deficit.

So your telling me if she eats 1,500 she will lose more weight? No way!
Her body needs to convert 300 more calories from stored energy to make up the difference. So obviously she will lose more weight ,not eating back her exercise calories.

So now if your talking about Starvation Mode, and the slowing of her metabolism because she doesn't eat back the exercise calories.

First, it takes several days to weeks before starvation mode is really an issue.
Second, she could and will go into a starvation mode even if she does eat back her exercise calories, because she is still at a calorie DEFICIT.

IMO, it's just a wash if you eat back your exercise calories. I'd rather my hard work go to making me look better than to reward myself with more calories. That is just my opinion, I do understand some people like to workout more eat more that day. I just don't really like exercise so I'd rather workout less and eat less.

If her metabolism has slowed down, it's because of her hormones and she needs to have a day of a calorie surplus. A SURPLUS is what knocks us out of starvation mode and spikes metabolism.

Now you might be worried,
Won't eating a surplus make me fat?
No way will having one day of a surplus make you fat. It's all in the numbers and knowing how our body stores energy. According to Dr. Michael Aziz, excess calories are first stored as glycogen and when that is full the left-overs are stored as fat. Well guess what, when your dieting your glycogen is always well depleted meaning the excess calories are stored, bringing your metabolism back up, but they are stored as liver and muscle glycogen and not bodyfat.

No one is talking about speed, it is about healthy weight loss and she would lose more with the larger deficit of course, but more of it will be muscle if her fat stores are not large enough as the less fat you have the harder your body hangs on to it. It is healthier to have the smaller and slower weight loss so at the goal weight she will have a lower BF%.

My suggestions are based on eating a deficit everyday. there are other ways but MFP is set up the way it is for a reason, and it works.

4theking

I would NOT eat more during the week, IE eating back exercise calories.

Our bodies run in 24-25 hour cycles and a deficit is a deficit and a surplus is a surplus. I like to work with these cycles and have 6 days of a deficit, and one day of a calorie surplus to balance my hormones and spike my metabolism.

Say your TDEE (total daily energy expenditure) This includes base metabolism and all activities and exercise.

Is 2,000

You don't eat back exercise calories and consume 1,200 calories, you have a 800 calorie deficit
You DO eat back exercise calories and consume 1,500 calories, you have a 500 calorie deficit.

So your telling me if she eats 1,500 she will lose more weight? No way!
Her body needs to convert 300 more calories from stored energy to make up the difference. So obviously she will lose more weight ,not eating back her exercise calories.

So now if your talking about Starvation Mode, and the slowing of her metabolism because she doesn't eat back the exercise calories.

First, it takes several days to weeks before starvation mode is really an issue.
Second, she could and will go into a starvation mode even if she does eat back her exercise calories, because she is still at a calorie DEFICIT.

IMO, it's just a wash if you eat back your exercise calories. I'd rather my hard work go to making me look better than to reward myself with more calories. That is just my opinion, I do understand some people like to workout more eat more that day. I just don't really like exercise so I'd rather workout less and eat less.

If her metabolism has slowed down, it's because of her hormones and she needs to have a day of a calorie surplus. A SURPLUS is what knocks us out of starvation mode and spikes metabolism.

Now you might be worried,
Won't eating a surplus make me fat?
No way will having one day of a surplus make you fat. It's all in the numbers and knowing how our body stores energy. According to Dr. Michael Aziz, excess calories are first stored as glycogen and when that is full the left-overs are stored as fat. Well guess what, when your dieting your glycogen is always well depleted meaning the excess calories are stored, bringing your metabolism back up, but they are stored as liver and muscle glycogen and not bodyfat.

Well put Russ, I couldn't agree more. Having one spike day a week definitely spikes your metabolism and aids in weightloss, not to mention is down right fun!

SassyCalyGirl

well....went to gym (again!!) and weighed myself....no change...again...can't understand it at all. I have been logging everything - even the booze at the weekend! I worked out I have eaten an average of 1385 calories per day and have exercised 6 days out of 7.

My total for the week was 9692 calories and my total goal was 11478 (including exercise calories) - a deficit of 1786......totally bemused and demotivated! Anyone got any suggestions??

My BMR is about 1450 and normal calorie goal is 1250.

I will make my diary public for a while so you can all see it - appreciative of any comments/advice please.

Firstly- you do realize that you need rest days in between workouts? I do circuit training with weights 4 days a week 1 cardio day and 2 rest days (Sunday and Wednesday)
Secondly- I do not eat back burned calories. You might want to try that. But make sure you eat all budgeted calories.
Thirdly- Alcohol is a trigger for me. That may be what is holding you back. I do however treat myself to 1 drink a day (with a meal) as long as I have the calories to spare and have met my protein intake goals.
You would be surprised just how many calories really are in alcohol/ mixed drinks/beer.
Good luck hope this helps.

Russellb97

I would NOT eat more during the week, IE eating back exercise calories.

Our bodies run in 24-25 hour cycles and a deficit is a deficit and a surplus is a surplus. I like to work with these cycles and have 6 days of a deficit, and one day of a calorie surplus to balance my hormones and spike my metabolism.

Say your TDEE (total daily energy expenditure) This includes base metabolism and all activities and exercise.

Is 2,000

You don't eat back exercise calories and consume 1,200 calories, you have a 800 calorie deficit
You DO eat back exercise calories and consume 1,500 calories, you have a 500 calorie deficit.

So your telling me if she eats 1,500 she will lose more weight? No way!
Her body needs to convert 300 more calories from stored energy to make up the difference. So obviously she will lose more weight ,not eating back her exercise calories.

So now if your talking about Starvation Mode, and the slowing of her metabolism because she doesn't eat back the exercise calories.

First, it takes several days to weeks before starvation mode is really an issue.
Second, she could and will go into a starvation mode even if she does eat back her exercise calories, because she is still at a calorie DEFICIT.

IMO, it's just a wash if you eat back your exercise calories. I'd rather my hard work go to making me look better than to reward myself with more calories. That is just my opinion, I do understand some people like to workout more eat more that day. I just don't really like exercise so I'd rather workout less and eat less.

If her metabolism has slowed down, it's because of her hormones and she needs to have a day of a calorie surplus. A SURPLUS is what knocks us out of starvation mode and spikes metabolism.

Now you might be worried,
Won't eating a surplus make me fat?
No way will having one day of a surplus make you fat. It's all in the numbers and knowing how our body stores energy. According to Dr. Michael Aziz, excess calories are first stored as glycogen and when that is full the left-overs are stored as fat. Well guess what, when your dieting your glycogen is always well depleted meaning the excess calories are stored, bringing your metabolism back up, but they are stored as liver and muscle glycogen and not bodyfat.

No one is talking about speed, it is about healthy weight loss and she would lose more with the larger deficit of course, but more of it will be muscle if her fat stores are not large enough as the less fat you have the harder your body hangs on to it. It is healthier to have the smaller and slower weight loss so at the goal weight she will have a lower BF%.

My suggestions are based on eating a deficit everyday. there are other ways but MFP is set up the way it is for a reason, and it works.

Well then I totally agree with you, dieting shouldn't be like a living hell. I thought the issues was her plateau, and some not you, have told people to eat more, to lose more because of starvation mode. I realize I say something similar, but I want more as in a one day surplus and allow the deficit days to burn the most fat possible.

TONYAGOOCH

MFP already includes the deficit in your goal, so by coming in under every day, you are going into a larger deficit. This is likely why your results aren't going as predicted. Start hitting that goal every day.

Do you mean hitting the goal including the exercise calories or just the normal daily goal of 1250?

1250 already includes a deficit to lose your goal amount of weight, so you should eat all 1250 plus eat back what you burn from exercise to ensure your deficit is at your goal amount.

I finally freaking understand about eating your exercise calories now. UGH! All I have ever heard was to eat them. Never an explanation as to WHY? Thank you. I have an AHA moment. lol

kantone999

Your calorie deficit for last week was enough to lose half a pound. How accurate are your scales?

margurithrt

Ultimately, if you've made a change in your eating and exercise habits and you're not seeing an impact after a month or so, you need to see a physician. This could be an indication that something else is creating part of your weight issue and you won't be able to fix it on diet and exercise alone. I'd give it another week or two and then go see a medical professional.