4 Weeks No Change?

taitke2

Hi all,

I know this subject has been talked about to death, but I'm just reaching out to see if I'm doing the right thing, and what changes I can make to see better results.

I am 5'4" and 135-140lbs. My goals are to lose around 10 lbs, but mostly just to look and feel better and tone up.

I started eating more 4 weeks ago. Before this, my calorie intake was very irregular, some days 1200 or below and other days above 1600. I used the tools in Dan's "In Place of a Road Map" post to calculate my TDEE and BMR, with the light activity modifier. I try to make it to the gym 3 times a week: vinyasa yoga, spin class, body pump. I have a sedentary desk job.

My TDEE came in at around 1979.
The past four weeks I have been eating around 1650 calories a day and maintaining my gym schedule.
I have yet to see any results.There haven't been any changes in my weight and very little changes to my measurements - though I feel better.

I am just being impatient? Should I up my cals?

Thanks for any feedback you all inspire me so much!

Noor13

Stick it out for a little bit longer. If things will still stay the same, go up with your calories by 100.
Sometimes it takes a while for our body to get used to a new situation. It might take longer for somebody until things start to change.

Best of luck. Keep doing what you are doing!

heybales

Hi all,

I know this subject has been talked about to death, but I'm just reaching out to see if I'm doing the right thing, and what changes I can make to see better results.

I am 5'4" and 135-140lbs. My goals are to lose around 10 lbs, but mostly just to look and feel better and tone up.

I started eating more 4 weeks ago. Before this, my calorie intake was very irregular, some days 1200 or below and other days above 1600. I used the tools in Dan's "In Place of a Road Map" post to calculate my TDEE and BMR, with the light activity modifier. I try to make it to the gym 3 times a week: vinyasa yoga, spin class, body pump. I have a sedentary desk job.

My TDEE came in at around 1979.
The past four weeks I have been eating around 1650 calories a day and maintaining my gym schedule.
I have yet to see any results.There haven't been any changes in my weight and very little changes to my measurements - though I feel better.

I am just being impatient? Should I up my cals?

Thanks for any feedback you all inspire me so much!

What is the difference between your fat2fit reported Katch BMR and Harris BMR?

Cilenia

I was in a similar situation as you. im 5'3" and was 135 lbs. It took me a long time to reset my metabolism and repair the damage i did with a year of eating 1200 calories. Now im eating 1550 a day and am slowly loosing weight. Be patient! I know its frustrating. But you can do it

taitke2

What is the difference between your fat2fit reported Katch BMR and Harris BMR?

1435 calories - Harris BMR
1313 calories - Katch

Wasnt sure what to do with these two numbers...

trixiemou

Hi,

I am sort of in the same boat, did my re-set back in December - January. My weight is slowly coming down but only at 1.4 lbs per month, which is exactly as predicted on the Heybales chart. It is very easy to forget that small insignificant .4 lb here or there until there is a significant drop. Doing this slowly is what it is about and if you can get your head around the slow response to what you are doing, it will work, and at the correct pace.

heybales

What is the difference between your fat2fit reported Katch BMR and Harris BMR?

1435 calories - Harris BMR
1313 calories - Katch

Wasnt sure what to do with these two numbers...

As I mentioned, fat2fit is basing eating levels on the inflated by 120 calories Harris BMR.
So 1435 Harris BMR.
Lightly Active TDEE level - 1973
20% deficit - 1578

Better Katch BMR 1313
Lightly active - 1805

So right now, your eating 1578 is only 227 deficit from your better estimated TDEE of 1805.
So that means if there is no body improvements going on because you've been doing this workout for some time, it will take 2 wks to see a 1 lb weight loss.
With improvements, likely nothing.
And with only a 227 cal deficit, you'll have to weigh all your foods to confirm you are really hitting that 1578 eating level daily. Not much margin for error.

Now, using better TDEE of 1805.
20% deficit - 1444 daily goal.

Still only 361 calories, but tad more room for error.

And using the spreadsheet, depending on your workouts, it may really be less than that, or more, depending on how much time doing your workouts and your non-exercise daily activity level.