Calorie Deficit Every day - Excercising but not losing any w

You may be gaining muscle which weighs more than fat. Are you taking your measurements to see if there may be a change there?

First of all, muscle never, ever, e-v-e-r weighs more than fat. A pound of muscle and a pound of fat both weigh a pound!

BUT, muscle is more dense than fat. That's why you can have two people who weigh the same, but have a different body fat percentage, and look nothing alike. Simply, muscle takes up less space. So, if your clothes are getting looser, yet the scale is sitting still, you may be gaining muscle. But, don't worry, you're not going to gain 10 pounds of muscle in a month. It's just not that easy.

I think I may be in the same boat. My clothes are fitting better, yet my scale is stuck. This morning, I actually stepped on the scale before eating anything and it was up four pounds. I am hoping that is water weight; last night I had some canned tomatoes that were too high in sodium for my liking, but very yummy! I'm starting my day with 32 oz. of water and hoping some of this weight goes away. :flowerforyou:

Change it up! Do something different for a while. Try zig zagging calories, try HIIT cardio, try working out in the mornings instead of evenings. Swap out your meals---divide your calories up into 6 meals or, if you're eating 6 now, drop down to 3 meals a day (with the same calories). Try a class...kickboxing, spinning, zumba, dance...anything different than what you're doing now.

Our bodies get used to our routines and adapt to them. Losing weight is not a natural occurance, and our bodies will do everything they can to return to a 'normal' state (ie: status quo). You can often trick your body into losing again by changing your routine.

Also, I've read on competitive bodybuilding sites that it is highly unlikely for someone to build muscle while in a calorie deficit. That it takes a looooong time, a lot of extra nutrition/fuel, and a great deal of effort to increase one's muscle mass. Strengthen, stretch, define....maybe. Create? Not as likely.

One more thing, according to some of the stickies on these forums, the last 10 pounds is the hardest. The calorie deficit should be much less during those last few pounds than during the main weight loss period. Might try eating more.

I am leaning toward not eating enough. The last 10 pounds are typically the hardest to lose. The recomendation I've seen from some members (whom have research to back up their statements) is to lower your MFP created deficit. So if you are set to lose 1lb per week, change it to .5lb per week. That also helps prevent "shock" weight gain when you switch to maintenance calories.

That all aside, MFP creates a deficit for you when you select how much you want to lose per week. If you are exercising and not eating those calories back, you are increasing that deficit. Your body may not like that large of a deficit, and may be hoarding calories. Not enough to make you gain, but enough to not lose. If it was me, I would eat all the calories MFP gives me for about 2 weeks and see if that works.

Good luck figuring out what will work for you!

You may need to eat a bit more, could try 1/2 of your exercise calories. Maybe eat more like 1900-2000, and see how that works out? It's a process, just keep trying to find the right formula for YOUR body. Good luck!

You may need to eat a bit more, could try 1/2 of your exercise calories. Maybe eat more like 1900-2000, and see how that works out? It's a process, just keep trying to find the right formula for YOUR body. Good luck!

This is what I was going to say...

I think you've just hit a plateau...it happens, and the closer you get to your goal weight, the harder it is to lose. The human body is a very efficient energy storage machine. It "likes" having a few pounds extra, to protect against famine. So when you hit that "set point," where your body thinks "Ok, this has gone far enough, we're keeping a little extra," You've really got to push hard to break through that.

You've gotten great advice here...shake up your routine, add a little more exercise, boost your calories a little bit. Get yourself into a patient frame of mind and plan on this last ten taking a little bit longer than the weight you lost before.