Exercising and dieting but no weight change?!

ryjoph89

I'm 23, male, 5'9", 200 lbs. I started keeping track of my calories back on April 26th when i weighed 202.4 and began cycling everyday for 30 minutes. I have a seditary life so I am somewhere around 2300 BMR. I would like to lose 2 lbs a week so am eating 1,000 less at around 1350 net (not super hungry throughout day & usually drink 1-2 liters or water) when I cycle (average HR somewhere around 150-160) I add the calories burned to myfitnrsspal and then will eat more so that I still net my calorie needs. I started losing weight and was down to 197.4 a week ago but now my numbers are coming back up and I've maintained 199-200 for the last 4 days. I would have assumed that netting 1,000 calories less a day that I would not be gaining anything. My schedule is pretty full so i cant add more workout into my schedule right now. Do i need to eat more calories possibly and net 500 less? Please help tell me where I'm going wrong. Thanks.

thisismeraw

I think the issue is that you are eating far too little. I am a female, shorter and lighter than you and net 1500 each day and lose.

Netting so little for too long will increase your muscle loss.

Up your calories. Drink protein shakes to get the calories in.. eat nut butter... nuts.. etc

I would suggest setting your daily calorie goal at 1lb per week... or 5lbs if you are within 20lbs of your goal weight and eat ALL the calories it gives you along with your exercise calories. You really should be netting your BMR each day.

skydiveD30571

Yea I think you'd be happy if you net 500 less. 2lbs a week is for the very obese population who has a lot of weight to lose. As you get closer to your goal weight and have less weight to lose, you have to use a smaller deficit.

I tried the 1000cal deficit thing for a while too, and like you I had a good week then stalled. Especially with a new exercise regimen like you started. I seriously doubt you are gaining actual fat (or muscle, unless exercise is new to you), it is most likely water weight and glycogen stores filling up. Keep up the exercise and stay at a smaller deficit and you'll see the results you want.

ryjoph89

Ok I'll start raising my deficit. Today I started this and it was hard to adjust to eating more. Still had a deficit of 700 or so. Will work harder tomorrow to eat more. Thank you both for the help.

trogalicious

not.
eating.
enough.

heybales

If you are just starting the cycling you are asking your body to make improvements too.

Now sadly with that much deficit there ain't much it can make, but it can store more glucose for longer efforts, and that stores with water.
Of course, that raises metabolism too, so good there.
But metabolism can only raise if eating enough.

Also, I think you meant your TDEE, actually, non-exercise TDEE is 2300.
Your BMR would be less than that.

You take a deficit off what you burn daily and don't eat all of that burn back.
Your BMR is what your body would like to burn if you slept deep all day and it got fed enough.

ron2e

You will still lose weight even if you are "not eating enough". Google "starvation myth" for more detail, basically if you don't eat enough over a long period it will slow down your metabolism, but you will still lose weight, only slower. Calories in versus calories out is a law of nature, not an opinion. Having said that it's still not the healthiest way to lose weight, particularly if you're not obese. Being fairly static over four days is not a good indicator anyway, a high sodium meal or two, or not drinking enough, can lead to water retention with a drastic effect on your weight. Drink plenty over the next couple of days, watch your sodium, and weigh yourself again, you may be pleasantly surprised.

jodiegarnett

I would go back and calculate your TDEE with light activity and then -20%. Stick to those calories and you dont need to log/guess your exercise calories, or eat them back. Just stick to exercise and your -20%