-4lbs in a month?! Not good enough

I took a look at your diary and the first thing I noticed is that your calorie count for the day changes from day to day. You cant do that and expect to lose weight.

Here is the formula that helped me lose 107 pounds in 2009. I got off of it at Thanksgiving and gained it all back, so for me, it has to be a way of life, but I can tell you this works if you follow it to the T.

First determine how many calories it takes for you to maintain your weight right now every week.. Then if you want to lose 2 pounds a week, subtract 7,000 from that weekly calorie count. Devide that number by 7 and that gives you your daily calorie count. Don't go over it if at all possible. You can eat anything you want, just don't go over you calorie count. When you factor in your exercise, you can either eat more calories that day or stay the same and lose that much more weight.

Here is an example for someone that weighs 200 lbs and wants to lose 2 pounds a week with no exercise factored in.

to maintain 200 pounds a person must eat aprox 15,400 calories a week.

if you want to lose 2 pounds a week, subtract 7,000 from the 15,400. (there is 3500 calories in a pound)

that gives you 8,400 calories.

devide that number by 7 and that gives you the number of calories you need to eat each day to lose 2 pounds a week without exercise. that would be 1,200 calories a day.

Don't ever go below 1,200 calories a day. It's not healthy. When you get to the point that your calorie count goes under 1,200 then you must exercise more.

If a person needs to lose a lot of weight, like I do, then they can get by without exercising until their number goes below 1200.

hope this helps. If you do this, I promise you will lose weight. In 2009 I had a weight loss club. I had about 15 members. We all followed this formula and all of us lost weight. We ate anything we wanted, just didn't go over our calories. Trust me, it works!!

Good Luck!

I took a look at your diary and the first thing I noticed is that your calorie count for the day changes from day to day. You cant do that and expect to lose weight.

I'm sorry but that is total nonsense. Mine goes up and down though I aim for 1500 a day - if I do a lot of exercise I will eat more on that day and I am losing a steady 1lb a week.

If you follow MFP guidelines and log your exercise then you calorie count will vary from day to. IE if your base calories is 1200 and you don't exercise that day you eat 1200 but if the next day you do a 6k run you burn 200 cals (guess) the you eat 1400cals that day. So they naturally fluctuate.

That said 4lbs a month is PERFECT weight loss, healthy and controlled.

You're doing great - remember that :drinker:

4lb is great think of what it adds up to by xmas! not so shabby ehh

Four pounds a month is good. That's one pound a week. That's healthy. Enjoy it. Some people struggle for that. Loosing more than that leaves you at risk of more loose skin anyway!

Some days recently you went over your calorie goal by over 1,000 calories... you say you only went over a couple of days but those couple of days were VERY far over...

But like everyone else said 4lbs a month is good. Chill out. Not to mention, if you want to lose more, try actually sticking to your calorie goal by finding better, lower calories, whole foods to eat and not going over on your calories by 1300.

I don't think you should be complaining about actual weight loss if you're not even going to stick to the calorie goal you set for yourself.

I know how you feel!!!!

I've lost 0lbs in 7weeks on 1300/daily -- it could be worse!
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you should be happy! that's a sensible rate to lose it.

I understand your frustration. I've lost 50 some pounds. Can't get past the 160s, and my goal is 150. I've been at it for 2 years now.

You may need to eat more. That has helped me before. Prolonged calorie restriction messes with your metabolism so you may need to reset sometimes.

Maybe lower your carbs and up your protein a bit, especially if you are doing a lot of cardio. Otherwise I would love to experience your rate of weight loss right about now.