-4lbs in a month?! Not good enough

hula808
hula808 Posts: 172 Member
in Food and Nutrition
Could more knowledgable people take a sec to look at my food diary and exercising. -4lbs in a month sucks. I have gone over calories a bit some days (but at 1280 calories a day, its not hard.)

Ideas welcome.
I run 6k twice a week and 10k once a week on weekends.
I do Bikram/hot yoga a minimum of 3 times a week.

-4lbs in a month sucks and I am 170, so I have alot more to lose.
I drink 4litres of water a day.

too many carbs?
Thinking of doing the 1 or 2 days a week of alternating fasting (500 calories a day).

Thanks!
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Replies

  • MissJenova
    MissJenova Posts: 258
    Be proud of your 4 pounds! That's a lot of weight, even if you don't feel like it it!

    But back to your point :wink:

    You're going to have to try many things before you find what's right for you. My honest opinion? Eat more food. I am no doctor, but from experience (and based on the amount of exercise you said you do) you may not be eating enough to fuel your body to continue to lose weight.

    Try upping your calories by like...200-300 for a month. If that doesn't work try eating less carbs for a month.
    The key is to give everything TIME. Don't rush it and you will be successful.

    Hopefully that's a little helpful. I tried :flowerforyou:
  • katamus
    katamus Posts: 2,363 Member
    1lb is a week is a healthy loss..
  • DonniesGirl69
    DonniesGirl69 Posts: 644 Member
    That's a pound a week......recommendation for healthy weight loss is 1-2 pounds a week.

    I'd say you're doing fine.
  • drmerc
    drmerc Posts: 2,603 Member
    I average about 4lbs per month. Works for me
  • bkibbs
    bkibbs Posts: 106 Member
    1lb is a week is a healthy loss..

    There isn't enough THIS to THIS this post.
  • jessc4343
    jessc4343 Posts: 214 Member
    eat more.
  • Sailatsorf
    Sailatsorf Posts: 161 Member
    I agree with the person above me. Also, consider this:

    According to your ticker, you have lost 46 pounds. That's great! The thing is, as you lose weight, your body becomes lighter and you don't get as much weight resistance. Basically, you don't have to burn as much energy to propel yourself, and your exercises will burn fewer calories. People struggle to lose the last 10-20 pounds, and this is part of the reason why. Maybe add a fast-paced walk in somewhere in your week and see how it goes.
  • paleirishmother
    paleirishmother Posts: 242
    I've lost 0lbs in 7weeks on 1300/daily -- it could be worse!
  • Qarol
    Qarol Posts: 6,171 Member
    Here's an idea...be patient
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    How much weight are you trying to lose? 1lb/week may be a little slow for some, is just right for most, and can be too fast for some.
  • BAMFMeredith
    BAMFMeredith Posts: 2,810 Member
    Ummm I would be cheering from the high heavens if I was losing 4lbs a month. I'm lucky to lose more than 1 a month at this point. You're doing just fine!!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Here's an idea...be patient

    Shut up. Quit making so much sense... the forums is no place for that!
  • Iron_Feline
    Iron_Feline Posts: 10,750 Member
    4lbs a month is spot on - too much too fast and you'll lose too much muscle mass and risk putting it back on. Remember slow and steady wins the dieting race :wink:

    Be proud of your 4lbs, but I do agree that you are probably eating to little - have a read of this thread.

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

    I'm on 1500 and losing 1lb a week :blushing:

    And don't worry too much, you're doing great. :drinker:
  • Crochetluvr
    Crochetluvr Posts: 3,265 Member
    If 4 pounds a month sucks, there are a lot of sucky people here....me included.
  • joannathechef
    joannathechef Posts: 484 Member
    I've lost 0lbs in 7weeks on 1300/daily -- it could be worse!

    yep - I am losing VERY slowly too I would be really happy with a pound a week
  • djc315
    djc315 Posts: 585 Member
    Have you taken measurements? Muscle weighs more than fat, so although you could be losing fat weight, you could be gaining muscle weight. You are running a lot, gaining muscle!

    I think your dairy looks pretty good when it comes to calories. I didn't really look that closely to WHAT you are eating but how is your sodium intake? If you have a high sodium day, you need to drink double the water the next day to flush it out. When do you weigh in? Keep in mind the night before you weigh in so you don't eat high sodium foods and retain water. I find personally eating carbs the night before always bloats me, too. I always try to eat as clean and pure as I can the day before weigh in.

    I think you are probably loosing inches. The scale doesn't show that, but you are still seeing the scale go in the direction you wish it to, so don't beat yourself up. 4 pounds is better lost than gained.
  • panda007dammit
    panda007dammit Posts: 36 Member
    How did you set up your plan for MyFitnessPal? If you're sticking right to the typical plan (I believe it's typical, but please correct me if I'm wrong), then you're losing at the exact rate that you should be. That means that what you're doing is working as expected. If you want to lose weight faster, you might have to go more extreme, but that may stall your progress or cause other problems if you're not replenishing your body enough.
  • dmpizza
    dmpizza Posts: 3,321 Member
    Slow and steady wins the race.
  • sheribrasington
    sheribrasington Posts: 75
    I was losing a lot morein a month when I first started and it lasted for months. this past month I battled the same four pounds the entire month. It is frustrating at times. I think I am going to do more protein a fewer carbs. Sine I started MFP I have let myself stay in calorie range but started eating more carbs and my weight loss has slowed down. Oh well, I gotta do what works for me and it is not counting calories but staying within the carb range of 20-40 carbs a day and more protein. If you find anything that works for you stick with it reguardless of what anyone else tries to tell you.
  • miltongurl05
    miltongurl05 Posts: 64 Member
    1lb is a week is a healthy loss..

    ^^^ This! Especially for someone at your weight. If you lose weight very quickly (in a short amount of time), most times it is water weight or you have a lot of weight to lose. If it's water weight, chances are you will gain it back and then some. Keep doing what you're doing! When you steadily lose weight, the chances of you putting it back on decrease! :smile:
  • katheern
    katheern Posts: 213 Member
    You are at the point now where your weight loss will definitely slow down.. that being said 1lb/week is still really good! It sounds like you workout quite a bit so it sounds like maybe you aren't eating enough (although I'm not sure how tall you are). I took a look at your food diary and it looks pretty good for the most part. Your carbs are personally higher than I like but they aren't absurd. Your protein, though is quite low. I would maybe try out having a little less carbs (maybe down to 150-175g range) and try upping your protein to about 75g-100g/day.

    The main thing I also noticed you eat a lot of processed foods (gosh I hate bringing this up after that other thread that is going on right now) but those tend of have a lot of sodium which can make you bloated. I would maybe track your sodium intake and see if you can get those numbers lower. Sodium won't stop you from losing weight but it can make you bloat which gives the appearance of not losing weight even if you are.

    Hope this helps! It looks like you are already doing a really good job and don't worry too much about 1lb/week. Wait til you get to your last 10-15lbs :'(
  • deniseearheart
    deniseearheart Posts: 919 Member
    I started in March and by July was only down 25 pounds and I am heavier...
  • saxmaniac
    saxmaniac Posts: 1,133 Member
    1 lb/week with 46 so far... actually sounds really good.

    Your diet looks fairly low in fat and protein. Perhaps switch things up, and eating less carbs on rest days - and more fat/protein.
  • stylistchik
    stylistchik Posts: 1,436 Member
    are you racing? 4 lbs a month is ideal
  • onedayillbeamilf
    onedayillbeamilf Posts: 966 Member
    I've gained 5lbs since Friday after being put on Metformin, and I've been watching my carbs and calories very closely. Wanna trade?
  • KellyJoMorris
    KellyJoMorris Posts: 35 Member
    Have a look at this, I found it very useful! xx

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • helyg
    helyg Posts: 675 Member
    1lb is a week is a healthy loss..

    ^ This
  • sharleengc
    sharleengc Posts: 792 Member
    1lb a week is actually the recommended healthy weight. I don't think its too bad. I know that when I drop a lot quickly, it's harder to maintain.

    It's been my experience that the slower it comes off, the more likely I am to maintain that loss and not gain it back. Maybe it's just how you lose weight.

    Personally, I lose 2-4lbs in a week then nothing for 4-6 weeks then lose again 2-4lbs in a week and repeat. Maybe that's just how your body is.
  • kimad
    kimad Posts: 3,010 Member
    Personally 4lbs in 1 month at 170lbs is reasonable.
    When I started out at 245 lbs sure I was losing 10 lbs a month, but quickly it changed to 5lbs a month, and now at 158lbs I am lucky to lose 0.1 lbs a month.

    So I say, keep at it, all those 4lbs add up quick.

    The only other recommendation is making sure your calories per day is accurate for what you are doing.
  • mistigoodwin
    mistigoodwin Posts: 411 Member
    First of all, listen to what everyone is saying!1lb a week is great!! Sometimes it don't seem like much for all the hard work you put in, but it adds up quick and you will notice a lot of change with just a little weight loss! Try tracking your sodium for a while. High amounts of sodium will make you retain fluids. Don't help for everyone, but after I realized how much sodium I was eating I cut it in half and started losing! Good Luck!

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