What am I doing wrong?

Alexstrasza

I'm starting to feel so discouraged. In the past 2 weeks I haven't lost any weight. I actually gained almost 2 lbs. I don't understand what I'm doing wrong.

AutumnMariex3

I am right there with you! I don't understand it. And I am extremely frusterated. The only thing I have gone over is protein which I read does not affect your weight loss.

lizard053

Probably nothing! Everyone runs into stalls once in a while. Here's my tips for ensuring weight loss!
1. Drink plenty of water (how much? 1/2 your weight in pounds as ounces of water, or as close as you can!)
2. Change up your exercise routine. Keep your body guessing!
3. Add more calories to your allowance. If you don't eat enough you can gain weight!
4. Eat more of your exercise calories, if you haven't been eating back.
5. Be brutally honest in your diary. Log everything that passes through your lips!
6. Have a cheat. 100-200 extra nutritious calories in a meal. Then stick to your plan.
7. Eat more protein - helps keep you fuller, but helps you heal from workouts too.

AutumnMariex3

Good tips !!!! I am awful with math and equations. How many ounces of water would I drink for 205lbs ?

kit_katty

And watch your sodium! Water weight!

jbella99

That's about 13 cups of water. Check to see that your sodium intake is not too high. Eating lots of processed foods including white flour, rice, can soups, pre-packed meals, canned fruits and veggies will also add water weight. So you may be losing fat but holding onto more water. Diet Soda is really bad for this.

Kgetshealthy

User Deleted Comment..

Kgetshealthy

Good tips !!!! I am awful with math and equations. How many ounces of water would I drink for 205lbs ?

about 102 oz. It seems like a lot -- but think of it like this -- have you seen those "Smart Water" Bottles? the big ones are a little over 33 oz, so you can drink 3 of those bottles a day, and reach half your weight in oz of water.

You can also carry a gallon with you all day, and drink from that. You dont necessarily have to finish it since a gallon is about 128 oz, but it will help you see what you should be drinking from per day.

rachel1496

Are you tracking your sodium?

Mrsairforce

Probably nothing! Everyone runs into stalls once in a while. Here's my tips for ensuring weight loss!
1. Drink plenty of water (how much? 1/2 your weight in pounds as ounces of water, or as close as you can!)
2. Change up your exercise routine. Keep your body guessing!
3. Add more calories to your allowance. If you don't eat enough you can gain weight!
4. Eat more of your exercise calories, if you haven't been eating back.
5. Be brutally honest in your diary. Log everything that passes through your lips!
6. Have a cheat. 100-200 extra nutritious calories in a meal. Then stick to your plan.
7. Eat more protein - helps keep you fuller, but helps you heal from workouts too.

^^ this.

AutumnMariex3

I have heard of the Smart Water bottles, but haven't seen them. I think I will look into one!

magiejbailey

May not be doing anything wrong (do you add up calories every day - in and out?? Weight tends to fluctuate a pound or two normally. Next week you'll be down again I expext. What is yor daily calorie intake? I find I can't lose weight unless I take in less than 1500 per day

xTenaciousJx

i'm the same i'm at a loss....so discouraged..i've been the same for 2 weeks...i just uped my calorie goal so instead of losing 2lbs a week to 1.5 lbs...idk and i did a diff exercise today too...

Di3012

Is there a reason why your daily calorie allowance is over 1800, was that the amount MFP gave you?

1800 calories for females is often used as maintenance.

Alexstrasza

I set the thing to track my sodium.....yea I am taking in waaaaaaaaaaaaaaaaaaaaay too much.

If I use fake salt will that help? Or if I maybe use sea salt?

I love having a little salt on my steamed veggies

Alexstrasza

Is there a reason why your daily calorie allowance is over 1800, was that the amount MFP gave you?

1800 calories for females is often used as maintenance.

It says 1890, and yea it's the one that MFP gave me. I'll probably try to stick closer to 1700-1800. I weigh 239 lbs and I'm 5'10" and want to get to around 150lbs.

Also, to add, before today my limit was 1400.

I changed the thing to losing 1lb a week rather than 2lbs.

kathyhaf1

I've be at a plateau for a while too. But, then again, I haven't eated as "clean" as I should've or exercised as much as I should've either. I do love water though. It is easy for me to get my water in daily.

I usually do cardio, either treadmill or eliptical for 30 min a day. I wonder if I will lose if I only do 30 min/day 3x week or if it has to be 5 x week? Any suggestions?

chachita7

Probably nothing! Everyone runs into stalls once in a while. Here's my tips for ensuring weight loss!
1. Drink plenty of water (how much? 1/2 your weight in pounds as ounces of water, or as close as you can!)
2. Change up your exercise routine. Keep your body guessing!
3. Add more calories to your allowance. If you don't eat enough you can gain weight!
4. Eat more of your exercise calories, if you haven't been eating back.
5. Be brutally honest in your diary. Log everything that passes through your lips!
6. Have a cheat. 100-200 extra nutritious calories in a meal. Then stick to your plan.
7. Eat more protein - helps keep you fuller, but helps you heal from workouts too.

^^^ all said above - i would also space out the calories intake a bit more evenly as well (I know everyone says it doesn't matter when you eat as long as it is not pass the amount set - I haven to have an opinion it does) - also, watch your protein versus carb intaka (what has worked for me is to try to consume things that are higher in protein)

Katiemarie4488

Is there a reason why your daily calorie allowance is over 1800, was that the amount MFP gave you?

1800 calories for females is often used as maintenance.

It says 1890, and yea it's the one that MFP gave me. I'll probably try to stick closer to 1700-1800. I weigh 239 lbs and I'm 5'10" and want to get to around 150lbs.

Also, to add, before today my limit was 1400.

I changed the thing to losing 1lb a week rather than 2lbs.

MFP set my calories at 1200... when I weighted 217

chachita7

I set the thing to track my sodium.....yea I am taking in waaaaaaaaaaaaaaaaaaaaay too much.

If I use fake salt will that help? Or if I maybe use sea salt?

I love having a little salt on my steamed veggies

Sautee your veggies - no need for salt - and oh so delicious, LOL

therealangd

You need to eat your exercise calories or most of them.

landorki

watch your sodium! YOU ARE MAKING GOOD CHOICES... BUT try to stay away from processed foods!!! It is easier, but loaded with sodium! Sodium causes water weight... water weight causes the scale to stick, or GO UP!!!

Lunch meat is VERY HIGH in sodium

Diet Soda is low/no calorie, but the sodium is SKY HIGH! and each can is 2 SERVINGS!!

Cheese is also high in sodium.

You are making good choices... but cut out the soda, and watch the sodium... and you will see that scale move in the right direction!

landorki

You need to eat your exercise calories or most of them.

No, I am sorry... I do not agree.

xYumzx

watch your sodium! YOU ARE MAKING GOOD CHOICES... BUT try to stay away from processed foods!!! It is easier, but loaded with sodium! Sodium causes water weight... water weight causes the scale to stick, or GO UP!!!

Lunch meat is VERY HIGH in sodium

Diet Soda is low/no calorie, but the sodium is SKY HIGH! and each can is 2 SERVINGS!!

Cheese is also high in sodium.

You are making good choices... but cut out the soda, and watch the sodium... and you will see that scale move in the right direction!

I cut out regular soda to diet, but I was getting really bad headaches from the artificial sweetner So now im a water junkie again lol and I make homemade Iced Tea

dls06

I have a food scale. It was surprising to see what a true portion was compared to what I thought it was. :drinker:

blondejillie

I'm frustrated and holding vs losing as well and was considering cutting down on daily calories, not eating back exercise calories, etc. But after reading this chain, I can see my 8 glasses of water are far too few and I could be retaining water and sodium. According to the "half your weight in ounces calculation" I need more like 11-12 glasses a day, and probably shouldn't be counting those morning cups of joe in my totals. Thanks for all the posts, very helpful.

gleechick609

Keep in mind that it takes your body 2-4 weeks for it to adjust to changes in your diet. Don't freak out and don't give up. Your weight will flucuate (naturally) within a 5 lb range.

Make sure you are getting activity in (walking is a great exercise!)
Make sure you are hitting your macronutrients (fat, carbs and protein)
Make sure you are drinking H20
Make sure you are eating over your BMR and eating back your exercise calories (If you are following MFP Guidelines)

Alexstrasza

watch your sodium! YOU ARE MAKING GOOD CHOICES... BUT try to stay away from processed foods!!! It is easier, but loaded with sodium! Sodium causes water weight... water weight causes the scale to stick, or GO UP!!!

Lunch meat is VERY HIGH in sodium

Diet Soda is low/no calorie, but the sodium is SKY HIGH! and each can is 2 SERVINGS!!

Cheese is also high in sodium.

You are making good choices... but cut out the soda, and watch the sodium... and you will see that scale move in the right direction!

The soda thing isn't much of an issue. I have a Pepsi Max or Coke Zero maybe once every few days. I usually just drink water and 1-2 cups of coffee a day.
Well and now that I've discovered Almond Milk I'll incorporate that into my diet to!

grobbygru

I didn't lose for probably at least 5 weeks - muscle building no doubt - so I didn't focus on losing anything - then bam!!! off it came.

Alexstrasza

Keep in mind that it takes your body 2-4 weeks for it to adjust to changes in your diet. Don't freak out and don't give up. Your weight will flucuate (naturally) within a 5 lb range.

Make sure you are getting activity in (walking is a great exercise!)
Make sure you are hitting your macronutrients (fat, carbs and protein)
Make sure you are drinking H20
Make sure you are eating over your BMR and eating back your exercise calories (If you are following MFP Guidelines)

So if my BRM is like 1921, I need to eat MORE than that in a day?

Also just figured out I've been drinking far too little water! I was doing the 8-10 glasses a day. Come to find I need closer to 15!

crabby10

I think it's normal for a woman's weight to fluctuate a little over the course of a month, so don't beat yourself up or get discouraged. I know that if I chart my weight every day, there are days when my weight jumps up and then stays exactly the same and then it will jump down. I'd suggest:

1) make sure you eat at least 1200 calories of food every day
2) make sure your combination of food eaten and exercise meets or beats your target every day
3) make sure the food you eat is not trash -- spend a few days eating the most nutritious options you can find (fresh fruits, veggies, whole grains, freshly cooked proteins)
4) watch out for the salt -- sea salt is salt, "no salt" options are not necessarily much better, everything you do not cook yourself is likely full of salts and preservatives
5 try a different type of exercise -- if you don't do weights, try that. If you've never tried a rowing machine, try that. Take an exercise or yoga class you've never taken before. Even if it doesn't give you the immediate fix, it will at least be a new healthy habit to learn to help keep the boredom away.
6) try a one-day water cleanse -- gradually over the course of the whole day, drink a LOT of water. You can look online for water cleanses, but the point is to push the water all through the day (it is actually possible to overdose on water, so you don't want to force it all in one go) and help flush the salts from your body.
7) get enough sleep!
8) look into a zig-zag diet (find more info online). Basically, if your target calories are 1200, on day one you eat 1400, day two 1200, day three 1000, day four 1200, day five 1400 and so on. The idea is to average the right number of calories over the course of a week, but to have the number you eat go up and down from day to day.

Don't give up! Plateaus are normal.