Help ! very small weight loss since November

hupsii

Hi to all experts on MFP,

I need your help. I have started in November but only lost 4 lbs. I currently weigh 209 lbs, 5ft8, female 51 years old. As I have not lost weight at the recommended calories of 1540, I upped my calories to 1740 but no change on the scale. I do strenght training / cardio twice a week and on the other days, I am on my stationary bycicle for 30 mins. I try to eat the healthy stuff but do not always succeed and have perhaps a treat for 100 kcals a day.

What do I have to change ? Your help is greatly appreciated :-)

tryclyn

Not an expert, but... Did you remember to take measurements when you started? Inches lost trumps weight lost in my book.

More knowledgeable people here:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

hupsii

Hi Tryclyn,

Yes, I did take measurements but I have only lost a small amount of inches too and only in the beginning. I will read the thread that you have given me but do you think my calories are too high ?

tricksee

Are you drinking a *kitten* ton of water?

hupsii

I drink 1 liter of water plus half a liter of unsweetened tea a day. Do you think this is not enough ? Seem to always run to the toilet :blushing:

stephaniethomas80

Lol @ tricksee. Yes water intake is very important! I took a peek at your diary. Mfp sets carb levels quite high IMO. I would try cutting back on carbs and sugars and add in some more lean meats and veggies.

Lmezz11

Lol @ tricksee. Yes water intake is very important! I took a peek at your diary. Mfp sets carb levels quite high IMO. I would try cutting back on carbs and sugars and add in some more lean meats and veggies.

I was going to say the same thing. Reduce your carbs and up your protein. Especially if you are weight training.

stephaniethomas80

I drink 1 liter of water plus half a liter of unsweetened tea a day. Do you think this is not enough ? Seem to always run to the toilet :blushing:

I had to google how many ounces in a liter lol (33.8) you should try doubling that.

hupsii

Ok - thanks a lot guys. I will try to drink more water and eat less carbs and more protein. See how it goes.

twelfty

you need to do more excersize too imo, you'll see your weight loss speed up massively if you get some more weight training and cardio in there, aim to burn roughly 500 calories a day and you'll see things move quicker

hupsii

I do weight training / cardio twice a week in the gym. On all other days, I am on my stationary bike for 30 - 45 mins. Could perhaps try 3 days at the gym ...

twelfty

yeah i'd definately up your weight training, sounds like you've got cardio about right, what weight training do you do?

twelfty

sorry i've edited i can see why you're like "..." i missed off more

twelfty

in that half an hour what sort of average speed are you doing? would you push yourself to 45 mins?

hupsii

ok, I don't recall the speed but I burn about 280 kcals in 30 mins and sweat a lot. I guess, I could try to do 45 mins. Does it matter if I don't do it all in one go ?

Django1977

Hi to all experts on MFP,

I need your help. I have started in November but only lost 4 lbs. I currently weigh 209 lbs, 5ft8, female 51 years old. As I have not lost weight at the recommended calories of 1540, I upped my calories to 1740 but no change on the scale. I do strenght training / cardio twice a week and on the other days, I am on my stationary bycicle for 30 mins. I try to eat the healthy stuff but do not always succeed and have perhaps a treat for 100 kcals a day.

What do I have to change ? Your help is greatly appreciated :-)

Hey there Hupsii,

first of all congratulation that you logg every day your calories!!

So that I am understanding this right. You are going 2 times in the gym and 5 days you doing cardio. Right?

I have a few question:

1. How long you are in the gym?
2. What is your pulse at the stationary bike
3. Do you maybee eat too less calories (because you are higher your TDEE with that weight training and cardio.)
4. Do you rest enough?
5. Do you sleep enough?

I would recommend that you should go to this site. These man is awesome. Just recheck your calories and from that do your math. I tried it out for you. It says like your Basal metabolic rate is at 1638 kcal / day. So don´t go under this. And for 1 - 3 hours of light exercise to have 20% calorie reduction you should eat about 1800 kcal / day. Just check on your own at -> http://scoobysworkshop.com/calorie-calculator/
I mean its not that 100% accuracy, but you can normally count on that.

About Question 1:
Experts say you should go about 45 - 60 minutes to gym weightlifting. Otherwise you put your body under stress. You could go 3 times to gym for full body workout, ask your personal trainer at the gym for an appropriate plan. After 4 - 6 weeks you can do split training (for example 2 split -> Monday Upper Body, Wednesday Lower Body, Frida Upper Body again etc etc.)

About Question 2:
You can google your heart rate for your age .. and for that you can look for how elevate your pulse should be that you loose calories. About loosing calories. Its always better to do weightlifting to get more muscles to burn more calories. Also you should google about HIIT High Intensity Intervall Training.

About Question 3:
Just check Scoobys site about that. He also has some real good videos on Youtube. He is charming and a wonderful man. Check on Youtube Scooby1961s channel. Also you can look for Tom Venuto on the net. He is the best coach about eating right !!!!

About Question 4:
Do you rest enough. Normally you go on a high the first weeks and do too much... For my example.. I did 6 times jogging and 4 times gym. So you will be loosing much weight at the beginnning. But when 3 - 5 weeks go away you will slow down. Its important that you rest !!!! I, personally go 3 times to the gym and maybee 2 times jogging at the week. Weekend is resting time. If you cannot stay at home, go for a walk in the woods with family or do something else.

About Question 5:
Sleep is existential for growing muscles. And as many experts say.... If you higher your muscle weight you will burn more calories.

I am waiting for your answers.

P.S. Sorry for my english. I am from Germany 8-)
P.P.S. If you want add me on mfp 8-)

hupsii

Hey Django1977

First of all your English is excellent ! My native tongue is also German and I will gladly add you as my friend,

I am trying to reply to all your questions :

1) I am usually 70 mins in the gym (40 mins of strength training and about 30 mins of cardio)
2) sorry, I have to check my poulse but I believe it's about 114
3) I always thought I eat too much ....I will recalculate this and check out the youtube - thanks for all the good advice :-)
4 & 5) Yes, I sleep between 7 - 8 hours per night

@ all - thanks so much for all your advice !!

twelfty

ok, I don't recall the speed but I burn about 280 kcals in 30 mins and sweat a lot. I guess, I could try to do 45 mins. Does it matter if I don't do it all in one go ?

not at all calories burnt are calories burnt as long as it's in one day, you might find yourself needing a days rest somewhere mid week but this is normal and a resting day even two a week is recommended

hupsii

OK - I will rest one day
drink more water
eat more protein
eat less carbs
try to hit the gym 3 times

keep you posted :-)

ndj1979

you might want to go to three days a week total body work out with weights where you build a program around squats, bench press, over head press, deadlifts etc and then make sure you are hitting legs/arms/back/shoulders three days a week with cardio two to three days a week ...and at least one rest per week too...

88meli88

Intensify your cardio. Not the length but riding staionary nike at 114 pulse is possibly not enough. Get the heart beating and sweat sweat sweat. Try shorter more intense cardio sessions or HIIT.

BlueInkDot

It sounds like you're doing the right thing. Confirm the amount of calories you should be eating here:

http://scoobysworkshop.com/calorie-calculator/

Choose the 15% calorie deficit to start.

If you are doing strength training, it is super unlikely that you will see a change on the scale. I have been doing primarily strength training for maybe... 5 or 6 months now:

I got my body fat percentage measured by a professional in November, and then again, (by the same person) in March, and over that period of time, I had gained 7.5 lbs in Lean Body Mass (organ tissue, muscle, and skeletal tissue) and I had lost 2 lbs of Fat Mass. This calculated to a loss of 2.5% Body Fat Percentage. It also meant that the scale increased by 5.5 lbs.

SO. Don't worry about that scale if you're doing strength training. Give it time and eventually it will move, when things even out. If you want to know more about this, feel free to friend me, message me, whatever, and I'll try my best to fill you in on what I've learned over the past year.

ETA: Agree with what people said about increased protein. Moar protein is SUPER important for gaining muscle mass and healing, which THEN helps you to burn fat.

hupsii

Thanks - I recalculated my calories and Django's calculation was correct. So 1800 kcals / day and I am set at 1740 kcals

BflSaberfan

ARe you measuring your food and everything? I think some people underestimate their calories consumed and over estimate their calories burned.

suz155

Hi there, Im a little older than you and about 1/2 inch taller. Our metabolism isnt going to be exact, but, we are in the right age bracket. I just looked at your calorie intake and exercise and compared to what Im doing now. Im averaging 1 lb per week weight loss. My average calorie intake is about 1600 cals per day. Since I started MFP, I have not exceeded 1800 cals. I exercise for, at least, 30 mins per day, on an eliptical , bike or gardening. I do not eat back all my exercise calories. Usually, I eat back about 1/2 of them. I tried MFP , last year, I lost, very little. I was eating back my exercise calories. For me, eating back all of my calories, did not work. It does for some, it didnt for me. For me, its been try one thing for a while and then try again. Good luck....it will happen.

sfagans

I'm no expert, and I understand the low to no weight loss. I restarted I. December and my calorie intake was/is at 1800. I was not loosing any weight but lost inches and I was discouraged, however I continued on the plan and solo. dropped 9lbs in February. I'm back to no weight loss for March, but still loosing inches. I'm 5'7 and starting weight was 250 and 43. Don't give up keep at it. Things will change. I still get discouraged but I keep moving because I know I will reach my goal of 200 lbs. Keep up the good work. You and anyone can add me as friend. We need to motivate each other. P&B. Stephanie

symonspatrick

To lose weight lower your calories. Log every single day and include every drink and every last bit of food if you want an accurate idea of your calorie intake. If you have not lost weight in the last several months then you have been eating at maintainence and need to cut down on your calories. Keep up the good work with the exercise!

hupsii

Thanks for all your support - it's greatly appreciated. I will adjust and hope to see some results by July.