I'm going to scream

ashleyShades

I have been logging in and working out since January and my weight is fluctuating still. I'll admit that I'm usually very, very good during the work week and then on the weekends even if I don't over eat I will only eat one large meal a day or skip working out. My boss is doing South Beach and has lost 12 pounds in 3 weeks. I don't want rapid results. I want results that last but I'm not getting any. I'm currently 5' 6" and 217 pounds. I'm eating 1530 calories a day and working out 4-5 days a week. My workout consists of cardio warm up for 10 minutes, strength training ( I alternate between upper and lower body and usually spend about 20 - 30 minutes doing this ) and then more cardio (normally 25-45 minutes). I weigh more now than I did in January by over 12 pounds! I'm so frustrated.

ashleyShades

Help please! lol

NaturallyandProperly

My weight hasn't changed much myself but I do feel stronger. How are your clothes fitting? Rings? Perhaps you need to change your workout routine. Have you thought of getting a personal trainer. DON'T GIVE UP!!!

ashleyShades

My rings are looser but my pants are tighter and my jackets are too.

NaturallyandProperly

Also, don't only eat one meal a day. Try to eat 3 healthy meals (watch your portion size) and 3 healthy snacks, like an apple, or a peice of cheese. Let your body know it's not starving. I can't see your diary... How is your sugar intake?

ashleyShades

I do eat fruit so my sugar intake is high.

Calliope610

If you are eating 1530 cals/day and exercising (do you eat your exercise calories back?), you may not be eating enough. Check out this:

http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

and this:

http://www.myfitnesspal.com/topics/show/943139-weight-loss-cheat-sheet-ipoarm

and this:

http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

ashleyShades

I think I'm eating between TDEE and BMR.

NaturallyandProperly

Do you know how to add sugar to the column for your food diary? You might be suprised. Also, you gotta eat dinner! Healthy choices.. natural foods.

Calliope610

I think I'm eating between TDEE and BMR.

You think, but do you know?

bwnorton

First off, you are showing great commitment to changing your lifestyle! Our exercise equipment uses assumptions on calorie burns for people. They have to average it out across the population. I am one of those people who don't burn as many calories doing exactly the same workout on a elliptical or treadmill as somebody else. (I found that out years ago and knew it would eventually catch up with me - that's why I'm here)

When it comes to metabolism, we're all different. If you have hypothyroidism or other endocrine issue, you may want to consult a healthcare professional. It could be a simple change they recommend that could help you out!

As far as meals go, do you use a kitchen scale to weigh out your food? I started using one at the start of my program and can't stop. I had huge problems with portion control. It's getting better now. I still rely on the scale.

Keep up your commitment! You'll do this!

kwogni

Hi Ashley,

How do you feel when you have your 1530 calories each day? Before a meal, are you hungry? If so, how hungry? Between meals, do you feel hungry? How about your water consumption? How many glasses of water per day do you drink? From what you describe, it sounds like your body thinks it's starving. When that happens, the weight loss mechanisms in your body will shut down and will store all calories as fat. As for the cardio, how intense is it? Do you get out of breath? Can you feel your heart beating rapidly? The more details you can provide, the better we can help.

am06or

I am also 25 and 5'7" - I currently weigh 182lbs
I eat 1670 calories/day + exercise calories = 1970 to 2200

I have a desk job where I sit 8+hours/day
My workouts are 4-6 days/week
3 days - Run 5K (roughly) (30-35mins)
3 days - 10min warm up with 45mins of strenght training

http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

definitely this and figure out your real numbers to make sure you are eating between BMR and TDEE (don't just think you are) ... I don't think you are eating enough

weesinglane

Unless you have a medical condition, you should be seeing results 4+ months in if you are 1) eating at a calorie deficit and/or 2) using exercise to help you burn calories.

I would recommend modifying your caloric intake and see if that makes a difference. The TDEE and BMR estimates you get online are only estimates. You have to figure out what works for your body by trial and error.

ashleyShades

I normally don't feel very hungry with 1530. I do eat my exercise calories back most of the time but I low ball the amount my HRM gives me by 10% usually. I drink at least 8 glasses a day during the week normally between 8 and 14. During my cardio session I am normally out of breath, unable to carry on a full conversation. (I sound like the kid in the wheel chair from Malcolm in the Middle if that helps)

Calliope610

I think I'm eating between TDEE and BMR.

You think, but do you know?

Based on your info (25yo female, 5'6", 217lbs) and guestimating your body fat % @ 35, your BMR is 1754. Based on an moderate activity level (exercise 3-5x/wk) your TDEE is 2258.

TDEE - 15% = 1919
TDEE - 20% = 1806

You are currently eating UNDER your BMR, resulting in no weight loss and possible weight gain.

vickilynnbillings

Don't scream yet!!! Had this same thing happen to me. I was so frustrated. Then someone explained to me (and IDK if it's true but it sure made sense to me) that the working out increases muscle mass. Muscle weighs more that fat. But the increased muscle will cause increased fat burning in the long run. So, although you may notice an increase in weight at the beginning, its actually a good thing if it is increasing muscle. Hope this helps!

ashleyShades

I think I'm eating between TDEE and BMR.

You think, but do you know?

I've checked before and yes. TDEE is 2610 and 1786.95 is my BMI for the weight I'm at now. So, I should be eating at least 1700?

CCusedtodance

Also, don't only eat one meal a day. Try to eat 3 healthy meals (watch your portion size) and 3 healthy snacks, like an apple, or a piece of cheese. Let your body know it's not starving. I can't see your diary... How is your sugar intake?

^^^This. Eat more than once a day. It was explained to me that when you dump a bunch of food on your belly after not eating all day, the food does not always burn away quickly. It may even turn to fat, for your body has reduced your metabolism to match the lack of food. Imagine a fire that is smoldering and you place a large log on it. It doesn't burn that log quickly and quite often not at all. However, if you keep adding smaller pieces of wood or kindling, then the fire burns all of the wood quickly.

We are similar in size and weight, but I am 48 years of age and you should be losing as much as I have. I have lost 13 lbs since the end of February. How am I doing it? I am watching my sugar intake due to the fact my body works better with lower sugar and higher protein. I still have fruit, I just limit myself to no more than two servings a day. Also, are you measuring your servings? It is so easy to go over on ounces, I was shocked out how little one serving of lunch meat is.

Get yourself a HRM that shows you how many calories you actually burn. You may be under-eating for the amount of energy you actually burn.

Also, water lots of water!!!

Another thing to consider is that your hormones or thyroid may be out of sync. I would schedule an appointment with a physician to have those checked, especially if you do not respond to any adjustments to your eating.

Justkeepswimmin

I think I'm eating between TDEE and BMR.

You think, but do you know?

Based on your info (25yo female, 5'6", 217lbs) and guestimating your body fat % @ 35, your BMR is 1754. Based on an moderate activity level (exercise 3-5x/wk) your TDEE is 2258.

TDEE - 15% = 1919
TDEE - 20% = 1806

You are currently eating UNDER your BMR, resulting in no weight loss and possible weight gain.

Blah if she's eating a NET of 1530 her GROSS with exercise calories likely IS 1806-1919.

Just hang in there hun, I've platued for long periods but usually when the weight moves after a long period of not moving, it really moves fast Edited: Protein, make sure you're getting enough. If you can't up your weights over the appropriate time, or run faster etc., you need to either up your cal/protein or both.

Josee76

I'm 5'6" and 164 lbs; I eat 1995 cals a day.... I think you need to eat.... I am not sure you are figuring out your numbers properly and an open diary allows people to help as well

edit to add:

and what's the big deal if she wants to eat a big meal a day? If it works for her and she is meeting macros??

andrederosier

I think I'm eating between TDEE and BMR.

You think, but do you know?

Based on your info (25yo female, 5'6", 217lbs) and guestimating your body fat % @ 35, your BMR is 1754. Based on an moderate activity level (exercise 3-5x/wk) your TDEE is 2258.

TDEE - 15% = 1919
TDEE - 20% = 1806

You are currently eating UNDER your BMR, resulting in no weight loss and possible weight gain.

Yep I used http://scoobysworkshop.com/calorie-calculator/ and got 1785 for BMR so you are not meeting body's basic need. Your body burns glucose for energy. It will change fat and protein (muscle) into glucose to meet this need. After a bit your body will think you are living in a "famine" area and start to conserve as much energy as possible reducing your metabolism to burn as little as possible and chemical/hormonal changes to cause body to hold onto every bit of fat possible. This means only thing left is protein to turn to glucose and that means your muscles break down to fuel your body's basic needs. Muscle burns the calories so body gets it fuel and reduces amount of fuel burnt in future. I win-win for your body, a lose-lose for you.

yo_andi

I think I'm eating between TDEE and BMR.

You think, but do you know?

I've checked before and yes. TDEE is 2610 and 1786.95 is my BMI for the weight I'm at now. So, I should be eating at least 1700?

You should be eating more than 1786 doll.

Agannon0728

try to lower your calorie intake some more.. mine is about a pound a week! Only eating one meal a day is causing your body to store all the food at once and not slowly.. try to eat more often but less at eat meal!! and if your going to eat a big meal, try to do some in the morning or lunch!! the key for me was water every time I thought I was hungry

missmonika27

I think it is not only what you are eating but also the kind of workout; like are you enjoying it and is it pushing you enough?
From what i have read here you have been doing a good job in trying to change your lifestyle habits for the better

Try TurboFire or ChaLEAN Extreme? Fun workouts that just keep making you go further

GOOD LUCK!

Josee76

try to lower your calorie intake some more.. mine is about a pound a week! Only eating one meal a day is causing your body to store all the food at once and not slowly.. try to eat more often but less at eat meal!! and if your going to eat a big meal, try to do some in the morning or lunch!! the key for me was water every time I thought I was hungry

^^^ NO!!! This is not the solution!

bcattoes

You probably need to eat more to prevent lowering your metabolism. 1530 is not terribly low but at your age with a lot of cardio you probably need another 200 - 300 per day.

How sure are you of your calorie counts? Are you 100% honest about your intake, even if you have a bad day? I know a lot of people on MFP like to say that eating too little can cause you to gain weight, but as long as you are at a deficit you should lose weight, unless you have a medical condition preventing it.

So, either you have a medical condition or you are not eating at a deficit. Either you are underestimating your calories consumed, or you have a very low BMR (basal metabolic rate). If you consistently eat too few calories, your body will lower your BMR to prevent starvation (this is the starvation mode you hear so much about). It doesn't happen quickly, though.

Assuming you don't have a medical condition, you can improve your BMR by eating a little more calories and including enough protein in those calories to maintain muscle.

mfpseven

I think I'm eating between TDEE and BMR.

You think, but do you know?

Based on your info (25yo female, 5'6", 217lbs) and guestimating your body fat % @ 35, your BMR is 1754. Based on an moderate activity level (exercise 3-5x/wk) your TDEE is 2258.

TDEE - 15% = 1919
TDEE - 20% = 1806

You are currently eating UNDER your BMR, resulting in no weight loss and possible weight gain.

First off, I call bull. Looking at your caloric consumption from the first of the year you ate between 1000 and 1600 for a good portion of the days you happened to be losing. Pretty sure that is under your BMR.

OP, are you logging drinks? Even juice? I try never to drink my calories I feel like they add up fast. Is your sodium high? You may be retaining water. Are you on any medications? They can effect weight loss. Eating under your BMR will never cause you to gain. It can make you want to binge which will cut into your weekly deficit in effect resetting the work you did all week with overeating on the weekends.

IT IS SCIENTIFICALLY IMPOSSIBLE TO GAIN WITHOUT SUFFICIENT CALORIC INTAKE. Don't let anyone tell you otherwise.

ashleyShades

I do log my drinks. I try to drink only water and I log my drinks when I go out.

sweetpea03b

OK - I have recently been having this issue as well.... so I went back to my diary a couple years ago when I was pretty consistently losing and I noticed that 1) I was not doing a lot of weight training (where I am now) and 2) I was eating more calories. Also, I have consulted a nutritionist in the past that told me to ALWAYS space out my food because your body isn't going to burn faster just because you ate more... if you want your metabolism to be working at the best possible rate, try to eat smaller meals more often.

So, if you're doing both cardio and weight training... maybe try to pull back on the weight training for a week and see if you lose a pound... if so that's probably your problem right there. You might just not lose anything for a few weeks until your body gets used to your pumped up muscles

Good luck!

supermodelchic

add me as a friend , I will check out your diary and see what's up??