Week 8, no significant weight loss

lelandgroup

Hey there, so I have been VERY diligent and religious about tracking everything (food & exercise) but have only lost about 2 pounds. My goal is 1570 cals per day and if I take my average over the last 7 weeks I have eaten about 1413 per day. Most days I am under or at goal, a couple days when I play 2-3 hours of tennis, I am significantly under, but I have a couple days when I am a little over. Based on this I should have lost about 12.5 lbs. by now. I am very frustrated. Any suggestions? Thanks.

jshinoff

If you haven't lost weight it means you haven't run a caloric deficit so your estimation of calorie intake, BMR, and/or exercise are off. This site just estimates BMR, your true BMR may be lower. Also this site over estimates calories used in exercise. The easiest thing to do is to further reduce your caloric intake by maybe 5% and find a more accurate way to gauge exercise calories like using an HRM device or Nike Fuel Band.

Sidesteal

Hey there, so I have been VERY diligent and religious about tracking everything (food & exercise) but have only lost about 2 pounds. My goal is 1570 cals per day and if I take my average over the last 7 weeks I have eaten about 1413 per day. Most days I am under or at goal, a couple days when I play 2-3 hours of tennis, I am significantly under, but I have a couple days when I am a little over. Based on this I should have lost about 12.5 lbs. by now. I am very frustrated. Any suggestions? Thanks.

Are you using a food scale and measuring devices to make sure that your caloric intake estimations are accurate? Do you log every single thing you eat or drink (including condiments/etc) always?

naysjp

Do yourself a favor and don't weigh yourself so much. I weigh myself once a week around the same time of the day on an empty stomach with my shoes off. Don't drive yourself crazy(not saying know your on the scale alot) looking at the scale. You are probably losing inches. Go by how your clothes fit or sometimes people(co-workers and friends) can tell and will let you know.

fmbomzo

I wholeheartedly agree with both responses. Get a food scale or measuring devices and an HRM.

Make sure your food and exercise calories are being accurately calculated. If you use the food calories in the MFP database, always double check them with another site or the item itself. I have found some large errors on some foods or some people don't add all of the details. For instance, there was a meat that didn't have any grams of protein indicated or a dessert that had no sugars entered. Those things may make a difference if they are grossly over or underestimated. Those days you are way under may be working against you. If you're averaging 6-9 hrs of tennis per week, your calorie goal may actually be too low.

Change on or the other (food intake or amount of exercise) and hold that pattern for 2-3 weeks. That will help you determine which area needs to be tweaked.

kiminikimkim

I maintain my weight on those same caloric numbers.

I was at 1200 when I was on my weight loss journey.

Prahasaurus

Your diary is closed. Make your diary open, please. Then we have a better idea of what you're eating.

Also, before the inevitable "eat more or you'll be in starvation mode" discussion starts, let me say that, in general, the most likely explanation is that you are either underestimating calorie consumption or overestimating calorie loss due to exercise. Or both.

You need to invest in a digital scale and weigh everything. Also, you must include everything. For example, that pat of butter seems inconsequential, but depending on its size, it may contain 150 calories... That's 10% of your daily allotted calories, so it's a major oversight.

Also, be very conservative with exercise calories. Firstly, this site usually overestimates calorie loss from exercise. Secondly, only include if it's really exercise. Yes, I know you are burning calories when you go outside to get your mail, but don't include it. Try to keep the recorded cardio for proper exercise. Otherwise, you'll just use it to buy yourself more and more calories, which is a bad habit. If I jogged 30 min after walking for 45 minutes to and from the track, I typically recorded a jog of 25 minutes. If I drove to the track and jogged for 30 min, I recorded it as 20 min. And so on, and so on...

--P

wlkumpf

I maintain my weight on those same caloric numbers.

I was at 1200 when I was on my weight loss journey.

I agree, but if I eat 1/2 my workout calories I actually lose more weight than when I don't eat them. If I mainly eat protein anyways.

Sarauk2sf

How much do you have to lose?



Edited: just realized you had the answer to my first question in your post.

porcelain_doll

Also, before the inevitable "eat more or you'll be in starvation mode" discussion starts, let me say that, in general, the most likely explanation is that you are either underestimating calorie consumption or overestimating calorie loss due to exercise. Or both.

You need to invest in a digital scale and weigh everything. Also, you must include everything. For example, that pat of butter seems inconsequential, but depending on its size, it may contain 150 calories... That's 10% of your daily allotted calories, so it's a major oversight.

Also, be very conservative with exercise calories. Firstly, this site usually overestimates calorie loss from exercise.

This. All of it - read it a few times over! That is exactly why I stalled (and it was for much longer than 8 weeks, and somehow I did not end up in a sanitarium). Do you use a heart rate monitor? That will tell you how much you burn during exercise and you will be shocked at how different it can be from MFP's database.

lbe1982

I"ve been working out since Feb. Haven't lost any weight but down 2 sizes and much stronger. I broke my ankle 3 years ago and severely sprained it last year, followed by a torn rotters cup after falling while on crunches, and this past Feb. broke a toe while exercising. I'm far from the weight goal of 135, but I'm so pleased with the strength I have gained. If I workout too much my foot starts hurting, so I must continue at a slow pace.
I watch everything I eat, most day's under 1000 calories.

5 years ago I weighted 110pounds, I didn't eat!!!! I was very under weight and looked horrible.

Don't give up!!! I never want to be at 110 again. I want to loose weight and be strong.

lelandgroup

Ok, I believe that I am counting everything, yes, the butter, mayo, etc. I will get a scale (both types) and start weighing the food. I usually check what mfp states as calories against the package and make sure the calories match. In terms of over gauging the exercise, I have looked at multiple sites to find out what an hour of tennis singles is and mfp seems to be in line. I would think that the exercise count is accurate, the tennis I play is not hit and giggle, I'm a nationally ranked singles player, so it's pretty serious. Thanks, will open up my food diary.

amnsetie

If you lose half a pound a week that's fine. 8 weeks in you lost 3 pounds, that's only 1 pound less than half a pound a week.
1 pound can fluctuate easily

keep at it. your are at least heading in the right direction

Kim55555

the tennis I play is not hit and giggle, I'm a nationally ranked singles player, so it's pretty serious. Thanks, will open up my food diary.

You need to fuel yourself for the athlete that you are! The amount that you eat is for someone who is pretty much sedentary or who does occasional walking. Us athletes have to eat a lot more. I am 5 foot 2 and have always eaten at just a small defecit anywhere between 1700 - 2300 depending on my activity. My tdee is estimated approx 2100 - 2300. Its taken me 2 and a half years but I've lost 33 kgs. I have become really fit and have retain and perhaps even put some muscle on.

Also if you only have a small amount to lose it might take you a while. In my 1st year I lost the majority of my weight. In the past 9 months just 2 kgs. Even though I platued on the scale for 6 months a little while ago I still was losing body fat it just wasn't showing on the scale yet. It is going to take time and patience when you have just a few pounds to lose. If I were you I'd up my calories to around 1700 - 2000 and see how that goes.

lelandgroup

Thanks! When you say "deficit", what do you mean? MFP, based on my desired weight of 175, came up with the 1570 per day. Are you saying your deficit is based off your TDEE ?

lelandgroup

Oh, and the only exercise I record is tennis and dedicated walking (taking the dog for a walk, walking 18 holes of golf, etc.)

thewinged

It is entirely possible that you are gaining muscle, which weighs more than fat. Have your measurements changed at all? Oftentimes measurements are more meaningful than the scale.
Also, get your body fat % tested if possible.

BR3ANDA

I went through your diary, I went back about a week or so, I didnt see a single vegetable in there, and you drink a lot of your calories as well. Go to your setting and add fiber and sugar to your diary so you can see how much of those you consume in a day. Eat some veggies with every meal, at least a cup full, try it for a couple weeks and see if you get some results.

lelandgroup

Ok, will do. I am trying to add more veggies. I do a number of salads per week, but know I need to add more. Just started drinking Naked juices- not exactly the same I know, but lots of fruit and veggies in them. Thanks :-). Oh, and for the other post, I never took my measurements, but my clothes fit about the same.

gaylynn35

I agree with the previous poster: Not enough veggies and too much alcohol and Starbucks. I also noticed to much butter and to much bread. Good Luck to you!! I hope you get it figured out.

AVinmill

If you need more vegetables, get a blender and make a morning vegetable/fruit shake. it'll make getting them a little less painful.

lelandgroup

Ok, ok, more veggies in terms of nutrition, (btw, I don't do starbucks, so not sure where you get that) but I do enjoy craft beers! We are off topic. Calories less than energy burned should equal weight loss regardless of the source of calories right? Sure, I should eat more veggies, but eating more veggies doesn't effect the fact that I am below goal on average and not losing weight. Not to be argumentative, but where does it say in MFP that if you eat more veggies you'll lose weight? Just sayin :-)

Kim55555

Thanks! When you say "deficit", what do you mean? MFP, based on my desired weight of 175, came up with the 1570 per day. Are you saying your deficit is based off your TDEE ?

Oh I just realised your male! I'd eat even more than the range I gave you. What you are eating is way too low!

Yep my deficit is based off my tdee.

I'm female and just 5,2 & have done really well eating between 1700 - 2300 gross calories for the past 2 & 1/2 years. My tdee is approx around 2100-2300 gross calories I'm thinking but it's just an estimation. I do vigorous exercise & lift heavy. I also eat clean fresh food, not processed.

KombuchaCat

Maybe try changes your macros a bit, more protein, less carbs? I'm not saying to do a total low carb diet but more protein should help you burn more calories.

Kim55555

Maybe try changes your macros a bit, more protein, less carbs? I'm not saying to do a total low carb diet but more protein should help you burn more calories.

something interesting. ive read that it takes you 30% more calories to burn (break down the protein that your eating compared to carbs or fat.) I found it also helped when i reduced my bread intake and started eating more chicken/lean meats. I replaced some of the bread with brown rice and veges.

smokinjackd

Hey bud, just read your food diary and, errr, well, it reads to me like my fantasy I'm not trying to lose weight diet. Beer is your enemy, and I know they suck, but green stuff is our friend. I eat more frikkin broccoli and cauliflower and all the other godawful fiber vegetables than I care to talk about. In fact, I even crave broccoli now, crazy.
One more thing and I could be way off base here, I do believe you have overestimated your caloric burn from your exercise. The best thing you can do for yourself is purchase one of the new generation pedometers, there are a few different ones, I think Nike has one, I use the fitbit, or a HRM, though I know I'm not walking around all day with a strap across my chest so its a pedometer fir me. This way there is no BS'ing yourself, it is all there in black and white. Nice thing too, some of these devices work automatically and seamlessly with MFP.

inspiredfitchick

In looking at your diary I have to disagree with most of the replies here. It's not just simply the amount of calories but the quality of your calories. Your saturated fat is very high and your protein is very low for a male. The bulk of your diet is in carbs and not CLEAN carbs. Refined sugars like muffins contain nothing in terms of nutrients so it creates an insulin response and stores as fat. Our bodies have to work very hard to break down protein so that creates heat in the body also known as thermogenesis. So eating a diet high in clean protein and quality carbs at every meal is the best weapon in burning fat. It's actually a myth that muscle weighs more than fat. Based on your diary that is not the case. You can't build muscle without eating lots of veggies, quality protein, and healthy fats. Mayo is not a healthy fat. Also including weight training helps build lean muscle tissue which burns more calories while at rest. Check out my blog for more helpful honest weight loss tips. I've lost 85 pounds and you can do it too. All calories are NOT created equal. I wish you much health and happiness.

Inspiredfitchick.com