How come I'm not losing weight?

lorindaleigh

I'm eating 1,000 to 1,200 calories a day. I'm working out for 20 to 30 minutes a day. I'm 5'8" 330 pounds. I've lost 40 pounds since September but I stopped losing weight 3 weeks ago.

Can someone please please please please please help!!! I really need to lose at least another 10 to 15 by the end of this month.

AggieFan2011

Have you switched up anything in your diet or exercise routine? I haven't really hit any stall in my weight loss yet, but I know that changing things up is always a good way to jump start weight loss again. Look at your daily/weekly nutrition values and see what you might be going way over or under on and switch it up a little bit. Also changing the type of exercise you do might be a good idea or lengthening what you're doing now or upping the intensity. There could be a number of reasons why your weight loss has stalled, but I hope this helps!

Arrabindi

You need to eat more. 1000-1200 calories isn't nearly enough to fuel your body, especially when you're working out.

Arrabindi

And you don't "really need to lose 15 pounds by the end of this month". It's not a race.

IronGirlShae

Switching up your exercise routine can help. make sure you drink a ton of water. Get plenty of sleep. People often experience plateaus for weeks or even months. Just keep being diligent. You may need to eat a few more calories, if you work your body too hard it thinks you are starving and will not lose weight. Try adding another serving of lean protein and depending on your diet, maybe even a little healthy fat like avocado. I once dieted so hard, I hardly ever ate any fats and the weight came off SLOWER. Eating plenty of healthy food and keeping my exercise interesting worked much better.

tryclyn

You may not need to eat so little.

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

the_spartans

First, it is very common to hit plateaus in weight loss. Here are several things that it may be:

-You are actually eating more calories than you think (make sure you weigh food, pay close attantion to labels, etc.); it is easy to underestimate calories at a restaurant.
-You are retaining water (watch for salt in diet)
-Your colon is backed up (any changes in diet can cause this)
-Your body is transforming fat into muscle (your body composition is changing)
-Your metabolism is adjusting (it could be in starvation mode); this is unlikely from my experience, but change up the diet, pick a day and go well over, then back to the old calorie amount the next day; mix exercise (change it to different cardio for the day, etc.); if you aren't working out, start, and increase cardio time and effort

Plateaus are generally temporary, so mix it up and wait it out, tell us what happens in a week....

sammyonweb

Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be simpler to make healthy choices. Focus on finding foods you love and easy dishes that incorporate a few fresh ingredients. Gradually, your diet will become better and extra delicious.

glitteredgrave

change it up your body is probably bored.

kelly_e_montana

10-15 pounds per month is not recommended by most unless you are on a medically supervised diet or you have a lot to lose and you're just starting out. usually people will lose a lot the first month, in my experience. this tapering off is normal. you may have to increase your cals for a bit and maintain and then hit it again.

stacy_1971

I agree with some of the other posters, I do not think you're getting enough daily calories. You are definitely eating below what MFP would suggest for you, because it assigns me 1340 cals a day and I am starting from 180 pounds.

stephdeeable

I started out at about the same weight as you, so I assume 1200 is not the goal mfp gave you? I think you could definitely eat more. Why restrict so much when you don't have to?

BohemianCoast

You don't have your diary open so it's a bit hard to comment. Agree with what others have said about calorie levels and weight loss expectations... but also...

One of the things that happens at this time of year is that people go 'oh, I'm logging everything, except that one party...' and they sort of assume that the party will have caused them to go over calories by a few hundred. Whereas actually it was more like a few thousand and messed up an entire week's effort. I'm not saying this is happening to you! But it can be a risk. The solution is of course to log everything. But you can't be logging everything at a party! But I try to take my phone and *photograph* everything I eat or drink when I'm not logging. And then the following morning, when my head recovers, I can dispassionately log it.

Do make sure you're weighing stuff the rest of the time, too. It's too easy to undercount when you're eyeballing things.

eatrainsmile

You are not eating enough, your body is in starvation mode and it refuses to let any more fat leave.

cajohn

Try separating your carbs from your protein. Example: scrambled eggs for breakfast (one whole egg plus 2 whites)

large serve mixed vegetable soup for lunch

2 fruits for 3.30pm

plate full of chicken /fish /or turkey . no carbs for dinner.
:laugh: :happy: :smokin: :drinker:

AntWrig

Try separating your carbs from your protein. Example: scrambled eggs for breakfast (one whole egg plus 2 whites)

large serve mixed vegetable soup for lunch

2 fruits for 3.30pm

plate full of chicken /fish /or turkey . no carbs for dinner.
:laugh: :happy: :smokin: :drinker:

Nonsense.

laddyboy

Ok, here is the secret you've been looking for....Ready!


I'm going to say this loud enough for everyone to hear.

YOU HAVE TO EAT TO LOSE WEIGHT!!!!

There ya go. The secret is out. Man am I in trouble.

Seriously. You're body used food for fuel. What happens when your car is low on gas, you're at the end of the month but don't get paid for a few more days and you're out of money. Do you go joy riding or conserve the gas?
That's exactly what your body does with the fuel (or in this case the lack of fuel), you give it.

psuLemon

Try separating your carbs from your protein. Example: scrambled eggs for breakfast (one whole egg plus 2 whites)

large serve mixed vegetable soup for lunch

2 fruits for 3.30pm

plate full of chicken /fish /or turkey . no carbs for dinner.
:laugh: :happy: :smokin: :drinker:

Weight loss is about calories, not about timing of carbs and protein. And when you eat too little, your body fights you.


OP, based on your stats, you would be better off eating around 2000 calories. Your estimated metabolic rate alone is well over that. Also, this would give you a little over 2 lbs a week which is great.

Mads1997

You are not eating enough, your body is in starvation mode and it refuses to let any more fat leave.

So not true. Your body will not be in starvation mode.

kristen6022

You aren't eating nearly enough. If you are 330 pounds and at a stall, up your calories. Work out your TDEE and eat 500 calories below that. You will probably be in the 1700-1800 range at that point. Change up your exercise routine. Either do more at ones, more days or more intensity.

If you eat more, you won't gain weight in the long run, but if you are an "Everyday Weigher" you'll notice fluctuations. Stay off the scale for 3 weeks, that's how long your body will need to adjust to the changes...

Eat more protein, less carbs. More veggies.

Dave198lbs

Try separating your carbs from your protein. Example: scrambled eggs for breakfast (one whole egg plus 2 whites)

large serve mixed vegetable soup for lunch

2 fruits for 3.30pm

plate full of chicken /fish /or turkey . no carbs for dinner.
:laugh: :happy: :smokin: :drinker:

Nonsense.

yes...nonsense

and the array of different smiley faces indicates confusion and chaos

Terree83

Agree with all of the others here. You have to eat more! If you're working out every day and only eating 1,000 calories per day, it's no wonder you're not losing anything. Your body is hanging onto everything that it can and is refusing to let go.

Also... I think you need to be a bit more realistic with your weight loss goals. 15lbs in a month is a bit extreme... that's 3-4lbs per week! I would make a goal of losing 1/2 to 1lb per week. Keep up your exercise routine (switch it up as much as possible) and increase your calorie intake.

pixiestick

-You are actually eating more calories than you think (make sure you weigh food, pay close attantion to labels, etc.); it is easy to underestimate calories at a restaurant.

This. Nine times out of ten, plateaus are caused because we are not being honest... with exercise, with calories, with water, or with the types of foods we are choosing to consume.

psuLemon

You are not eating enough, your body is in starvation mode and it refuses to let any more fat leave.

So not true. Your body will not be in starvation mode.

Well the first part is true.. second, not so much. You won't even see metabolic adaptation until you have 3 consecutive days without eating.

mrseelmerfudd

You are not eating enough, your body is in starvation mode and it refuses to let any more fat leave.

So not true. Your body will not be in starvation mode.

agree with this- at over 300lb, i doubt that starvation mode is responsible here- the body has plenty of back up energy stores (i did a degree in this so i know what im talking about :P) what i would agree with is to change your diet up a bit more- change what your eating, if your eating lots of salty things it could be water retention- hard to know with a closed diary, but lots of good ideas for you on here

Shawneb66

Start weighing your food and make sure you log everything you put in your mouth!...and at 330lbs, you probably aren't eating enough calories.

Sean_The_IT_Guy

Please don't take this as assumption, just read what I have to say and if I'm wrong, move on.

A lot of times when people I talk to stop losing weight after a successful period on a calorie restricted exercise regimen, its because they lose steam. They stop logging as faithfully as before, and/or they stop working out as vigorously as before. Take into account that you probably will have to work out more vigorously, or for longer, as your body gets accustomed to your exercise level.

Your muscles learn any exercise regimen and don't just get stronger to adapt to it, but you also get much more efficient at it over time. That means that any unnecessary muscle movement is eliminated from the motions over time. Makes us great at getting better at an activity, but when you're doing that activity for the main purpose of burning calories, it hampers that goal over time. Change up your exercise (if you run, start biking. etc).

Dont' fall into the trap of asking for help here and having everyone bro-science you with "starvation mode", and take that as an excuse to eat more, and likely regain a lot of your hard lost weight. If you are logging just as faithfully, try switching up your exercise routine to include different actions. If that doesn't help, I suggest seeking professional advice from a dietician with experience in both weight loss and sports science.

People on MFP are, by and large, helpful and friendly.. but we're not experts, for the most part, and your health should be important enough to seek expert help.

PhearlessPhreaks

I have to agree with everyone who says you need to eat more; 1,000-1,200 calories a day while you're working out isn't enough. And, if you've suddenly stopped losing weight although your routine hasn't changed, you've likely plateaued; change up your workout routine. Muscle memory means your body gets used to doing the same thing, and therefore expends less energy doing the very same action that once produced results. Change up your strength training; try a different cardio method. Good Luck!!!

donnakelley04

You are not eating enough calories especially if you are exercising. Your body will just store the fat because it is a natural survival instinct for your body. you should raise your caloric intake a bit and see what happens. Good luck I know how hard this is and good for you on your progress already. Lack of sleep and stress can also make your body hold onto that fat so be happy sleep well and increase your calories just a bit.

ILiftHeavyAcrylics

First, do eat more like everyone is saying.

Second, I was stuck for 3 months once and here's what I learned. I wasn't being truly as accurate as I could be with my diary. I was measuring all my major food, but I was estimating on some things because I thought I'd been doing it long enough that I knew was a tablespoon of oil looked like or how big 4 oz of meat should be. When I started weighing everything again I was way off on some key things-- oil for example is NOT something you want to estimate. Also I was choosing foods from the database for which I didn't know the whole recipe. I would log "chips and guacamole" or "mashed potatoes" that were others' recipes. That's a bad idea. It takes longer but it's really worth it to enter your own recipes and use them, and to measure the ingredients every single time.

Also I took a break from dieting and that really helped. It's called a full diet break, where you take two weeks or more and eat at maintenance. It helps with hormones, which can be affected by chronic restricting.

elyelyse

Try separating your carbs from your protein. Example: scrambled eggs for breakfast (one whole egg plus 2 whites)

large serve mixed vegetable soup for lunch

2 fruits for 3.30pm

plate full of chicken /fish /or turkey . no carbs for dinner.

hmmm, that is the complete opposite of what any nutritionist has ever told me.
When you have protein and carbs together, you get a good mix of "fast" and "slow" energy. When you have carbs alone you get energy for the moment but it doesn't last long; that's why after people eat carbs, they usually want more carbs. Carbs do not leave people feeling as satisfied for as long as protein/fats do. A good meal is balanced.

Aside from that, 3 weeks isn't that long to remain stagnant, so don't panic. I agree that you may want allow for more calories each day; almost everyone needs more than that, and can continue to lose weight without restricting so hard. Losing 10-15 pounds a month isn't going to be realistic unless you are just starting out.

I don't agree with the person who said "one party where you eat thousands of calories instead of a few hundred" could be the problem. None of us got fat from one party. We got fat from making consistently poor choices. Log everything, make good choices most of the time, be diligent, and it will happen.