Keeping to 1300 kCal and exercise and not losing weight anym

inge88

Hi everyone,

I am currently on day 17 of Michelle Bridges' 'Losing the Last 5 Kilos' challenge. This involves 6 days of exercise a week - which I have been doing. Calorie intake is 1300 kCal per day and I have been keeping quite well to that. Up until today I have been snacking healthy - like fruit, veggies and raisins.

My problem is that in the first 1.5 weeks I lost 2.1 kilos, but for the last week I have not lost anything (actually gained 0.1). I am still keeping to the exercise and diet (except for today). It is just so frustrating not to be losing any more weight while putting in so much effort.

Would anyone have an explanation to why this might be happening? If I eat healthy and I exercise I should still be losing weight! Could it be that my body is in starvation mode?
Has anyone else have the same experience? It would be great if someone could understand my frustration -eating Timtams and lollies doesn't actually make me feel better.

Thanks.

melaniecheeks

Weight doens't come off in a nice neat straight line, so some fluctuations up and down are expected. And 0.1 kilos is nothing - your weight will change up and down by more than that during a day.

1300 sounds fine, you're very unlikely to be in starvation mode.

How long is the whole programme supposed to last?

ShrinkingChelle

I could be totally wrong here, but are you turning fat into muscle? Muscle weighs more.

morganadk2_deleted

I could be totally wrong here, but are you turning fat into muscle? Muscle weighs more.

Muscle does not weigh more than fat! 1lb of fat = 1lb , 1lb muscle = 1lb

Are you eating your exercise calorie?

heybales

Were you exercising previously?
Meaning, did you already have muscle for the activity you are now doing?

Or are you at such a higher level of muscle usage than before, or new muscles never used before?

As muscles get bigger/stronger (good, they burn fat), you weight should be even or go up at first, even though fat is being burned.

You should also physically feel different, jeans fit loser, collars not so tight (if you have collars on anything).

Hopefully you don't feel shorter, unless you are literally pounding the pavement! ;-)

Initial weight loss was probably water weight mainly.

For best weight loss, do weight lifting and intervals.
Weight lifting for the biggest muscles, which means they burn the most fat, 24/7. And no, the forearm is not a major muscle. You probably know which are the biggest. If you only have so much time, do the biggest first.
Intervals can be done with any aerobic exercise. Simplest is after 10 min warmup, do 30 sec all out, followed by 4 min recovery. Do 5-7 sets. 10 min cooldown.
1 long cardio 1 day a week on your newly strengthened biggest muscles.

If this program estimated your calorie intake without knowing anything about you, or 1300 is what everyone does, that could be too few calories for your level of effort.

Feed the lean body mass for the level of activity you are at.

philfitt

When you do weight training, your body grows muscle. Therefore, the weight gain comes from increased muscle mass. That is probably what the poster meant.

LeBlackstone

I could be totally wrong here, but are you turning fat into muscle? Muscle weighs more.

You are totally wrong. Fat does not turn into muscle.

etremoi53

I would lower your calorie intake just a touch to 1200 and see if that gets it going.

daimoslain

Just watching news something about the ducan diet, seems pretty crap. Its natural way your body adjusting I gain 1lb when I started then dropping, usually from medication I can't seem to lose any weight, but so far I'm hoping I can go pass it .

inge88

Thanks for all the reactions guys! Makes me feel like I'm not alone out here!

The whole program goes for 30 days. I know I won't lose weight evenly. But after losing 2 kilos in just 1.5 weeks, it was quite frustrating to not be losing any this week.

I used to exercise before, but am definitely doing more now. So yes, I am probably gaining weight in muscles. But then, how come my tummy fat doesn't disappear?

The 1300 kCal is for all women following this book - so not personalised. But the amount of exercise is equal for everyone as well. You are supposed to lose 5 kilos in 30 days. And with only 13 days to go I still got 2.7 kilos to lose! What am I doing wrong?!

gidgeclev

Not everyone is the same and 1300 may be too much. Try 1200 as another poster advised and see if it works.

asyouseefit

The closer to your goal, the slower the loss. You'll have to be patient!

ashnm88

I could be totally wrong here, but are you turning fat into muscle? Muscle weighs more.

Muscle does not weigh more than fat! 1lb of fat = 1lb , 1lb muscle = 1lb

But 1lb of muscle is smaller than 1lb of fat

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hottottie11

1) Muscle doesn't turn into fat. They are too separate types of cells.
2) It is unlikely you are building any muscle in a deficit.


Since you have so little to lose (3.5 kilos right? that's less than 10 lbs), You need to set your calorie deficit to 250 per day (or 0.5 lb week). Your body is going to resist that last bit of pounds and decreasing your calories isn't going to help much.


Copied from someone:

Here is a guide to safe weekly weight loss goals:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

Also I recommend you read this article:

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

BikerCat13

1) Muscle doesn't turn into fat. They are too separate types of cells.

But you can lose weight and gain muscle at the same time which is where the theory is that you are changing fat into muscle.

Some of the most fit girls I know weight the most. This one asian chick I know floored me. I would have guessed 110... No shes 140. But the woman is way more stronger than I am...

Also keep in mind muscle helps burn more calories... Too many girls skip weights for fear of bulking up. I can bench press 100lbs. I dont look it...

hottottie11

1) Muscle doesn't turn into fat. They are too separate types of cells.

But you can lose weight and gain muscle at the same time which is where the theory is that you are changing fat into muscle.

Some of the most fit girls I know weight the most. This one asian chick I know floored me. I would have guessed 110... No shes 140. But the woman is way more stronger than I am...

Also keep in mind muscle helps burn more calories... Too many girls skip weights for fear of bulking up. I can bench press 100lbs. I dont look it...

You can't gain muscle and loss fat at the same time. Muscle mass gain requires a surplus, while fat loss requires a deficit. You can't have a surplus and deficit at the same time. There are exceptions (newbies to lifting, athletes returning to lifting, and I believe those who are very overweight).

I agree with the strength training...I lift heavy and regularly

doornumber03

what are your net calories for the day....are you eating 1300 and then burning calories off of that number? if so, it's too low, but if that is in fact your net calories, it should be ok

ShrinkingChelle

I could be totally wrong here, but are you turning fat into muscle? Muscle weighs more.

Muscle does not weigh more than fat! 1lb of fat = 1lb , 1lb muscle = 1lb

Are you eating your exercise calorie?

and 1 lbs water = 1 lb water, that fact is irrelevant , what im saying is 1 lb fat takes up more space then 1 lb muscle does.

ShrinkingChelle

1) Muscle doesn't turn into fat. They are too separate types of cells.

But you can lose weight and gain muscle at the same time which is where the theory is that you are changing fat into muscle.

Some of the most fit girls I know weight the most. This one asian chick I know floored me. I would have guessed 110... No shes 140. But the woman is way more stronger than I am...

Also keep in mind muscle helps burn more calories... Too many girls skip weights for fear of bulking up. I can bench press 100lbs. I dont look it...

You can't gain muscle and loss fat at the same time. Muscle mass gain requires a surplus, while fat loss requires a deficit. You can't have a surplus and deficit at the same time. There are exceptions (newbies to lifting, athletes returning to lifting, and I believe those who are very overweight).

I agree with the strength training...I lift heavy and regularly

Have you heard of zig zag plan? It allows for muscle gain and fat lose.

inge88

Thanks guys. I think I have been eating a little too less. Now that I am using MFP I realised I have been eating around 1000-1100 kCal a day for the last 3 weeks. And on top of that I have been doing lots of exercise. Yesterday I have been snacking and ate total of 1300kCal and immediately lost 0.4 kilos. Only thing I've got to do now is find some healthier snacks.
I was a bit reluctant to start eating more because I'm scared I will put the 2 kilos I lost straight back on, but your comments convinced me. Thanks so much!

heybales

You can't gain muscle and loss fat at the same time. Muscle mass gain requires a surplus, while fat loss requires a deficit. You can't have a surplus and deficit at the same time. There are exceptions (newbies to lifting, athletes returning to lifting, and I believe those who are very overweight).

Oh, that is not correct at all.
So many studies show otherwise.

As long as what you are eating in deficit has usable complete protein, the muscles will get what they need to increase in size.
The liver and muscles will get the glucose stores they have a set limit with.
There is probably less excess of protein and glucose to store as fat with reduced calories.
And there is probably less fat eaten. Which is only stored as fat easily when you eat enough carbs to kick the insulin up.
And now with exercise, more fat/carbs is burned to be replaced later.

Here is one quick study, but there are many, showing the fact you can gain muscle while losing fat.
http://www.exrx.net/FatLoss/DietExStudy.html

This study also happens to show a great method to it, showing why weight lifting is so important.
http://www.exrx.net/FatLoss/WT&End.html

Wayne Westcott, Ph.D. conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.

Pebble321

Not everyone is the same and 1300 may be too much. Try 1200 as another poster advised and see if it works.

Or 1300 may be too little, especially if you are exercising a lot.
Don't stress about a 1 week fluctuation..... give it time and you will see results.

Pebble321

Thanks guys. I think I have been eating a little too less. Now that I am using MFP I realised I have been eating around 1000-1100 kCal a day for the last 3 weeks. And on top of that I have been doing lots of exercise. Yesterday I have been snacking and ate total of 1300kCal and immediately lost 0.4 kilos. Only thing I've got to do now is find some healthier snacks.
I was a bit reluctant to start eating more because I'm scared I will put the 2 kilos I lost straight back on, but your comments convinced me. Thanks so much!

Dont' weigh yourself everyday, it is never going to be an accurate reflection of how you are doing, because there are too many variables.